Njira 12 zowonjezera dopamine mu ubongo wanu

Masiku ano, nkhani makamaka yotchuka: dopamine, yomwe nthawi zambiri imatchedwa "hormone yachimwemwe". Timamva za izo ponseponse popanda kudziwa kwenikweni chomwe chiri, kotero konkriti, dopamine, kézako?

Kunena mwachidule, ndi neurotransmitter yomwe imagwira ntchito pamlingo waubongo, mwa kuyankhula kwina ndi molekyulu yomwe imatumiza uthenga kuchokera ku neuron kupita ku ina… koma osati mtundu uliwonse wa chidziwitso!

Dopamine imakhudzidwa makamaka ndi zolimbikitsa, kuyang'ana, mphotho ndi chisangalalo. Inde inde, zinthu zabwino zokha zomwe tingafune kuti ziwukidwe, ndipo apa ndipamene zimasangalatsa: titha kuzikulitsa! Nazi njira 12 zowonjezera dopamine mu ubongo wanu.

1- Kusamba kozizira kwambiri kuti muyambe tsiku bwino

Amatchedwanso Scottish shawa, osambira ozizira m'mawa, tiyeni tiyang'ane nazo, si chidutswa cha keke (ndipo pandekha sindinachigwire pakapita nthawi). Koma zotsatira zake zimawonekera nthawi yomweyo: kuzizira kumatha kuchulukitsa ndi 2,5 dopamine yotulutsidwa.

Ndiye ngati mupita uku mukuseka, nokha komanso mufiriji mu shawa yanu… modabwitsa, nzabwinobwino! Mukatuluka, mudzakhala ndi kumverera kwakukhala bwino komwe kukuchulukirachulukira kakhumi ndikusodza kwa gehena kwatsiku!

2- Kudya bwino ndi chiyambi cha chisangalalo

Kunena kwa Purezidenti sikunakhale kolondola. Pankhani iyi, ndikhoza kukulemberani nkhani yonse, koma tidzakakamira pazofunikira zake.

Zakudya zomwe zimatsitsa kwambiri mulingo wa dopamine komanso zomwe ziyenera kupewedwa: kumwa kwambiri shuga ndi / kapena mafuta odzaza.

M'malo mwake, zakudya zina zimalimbikitsa kupanga tyrosine, chigawo chamankhwala chomwe chimayambitsa dopamine. Timazindikira makamaka "lipids zabwino" monga momwe mungapezere mapeyala, chokoleti chakuda, mkaka kapena maamondi.

Zakudya zomanga thupi monga ng’ombe, nkhuku, ndi mazira amalimbikitsidwanso. Kumbali inayi, shuga amakhala ngati ophunzira oipa, kupatula omwe ali mu zipatso (makamaka zipatso za citrus, nthochi ndi mavwende).

3- Ndipo gonani bwino… sizoyipanso

Pakati pa madokotala omwe amalimbikitsa kugona kwa maola 8 mpaka 9 tsiku ndi tsiku ndi Arnold Schwarzenegger amene amalangiza kugona "maola 6, ndipo mofulumira!" Timamva pang'ono za chirichonse za izo.

Kunena zowona, aliyense ali ndi kuzungulira kwawo ndipo ndikofunikira kuti mupeze nokha: palibe choyipa kuti muyambe tsiku moyipa kuposa kudzutsidwa pakati pa tulo tofa nato.

Kukhala ndi kayimbidwe kabwino, kathanzi kogwirizana ndi zosowa zanu kumakupatsani mwayi wowonjezera mabatire anu ndi dopamine usiku uliwonse.

PS: usiku umodzi wosagona, ngakhale kusokonezeka kwa chidziwitso komwe kumayambitsa, kudzakhala ndi zotsatira zowonjezera dopamine yanu tsiku lotsatira, koma mobwerezabwereza pakapita nthawi, mchitidwewu ndi wovulaza komanso wosagwirizana.

4- Masewera, mobwerezabwereza

Pakati pa mapindu chikwi chimodzi amasewera, palidi kutulutsidwa kwa dopamine (ndi endorphin ngati bonasi). Ntchito iliyonse yamasewera ndi yabwino kuchita pazifukwa izi, palibe mulingo wocheperako wofunikira kulemekeza.

Kumbali inayi, ntchito yakunja ndiyabwino! Kuyenda kotala la ola m'mawa m'malo mokwera basi kukupangitsani kuti musamavutike kwambiri kuntchito, ndi anzanu omwe angandithokoze.

5- Pewani zizolowezi

Ah, zizolowezi… apa, tikuthana ndi china chake, popeza ali ndi zotsatira zenizeni zopanga dopamine… pakanthawi kochepa!

Tikakhala okonda shuga, mowa, fodya, masewera a pakompyuta, zolaula, munthu kapena mankhwala ena aliwonse, ndichifukwa cha chisangalalo cha nthawi yomweyo chomwe kumwa kwake kumatipatsa.

Kusangalala kumeneku kumalumikizidwa ndendende ndi kutulutsidwa kwakukulu kwa dopamine, zomwe sizikhala zachilengedwe komanso zomwe mwatsoka ubongo umazolowera.

Zowonongeka zikachitika ndipo mwakhala muzolowera, gawo lamanjenje lomwe limayang'anira dongosolo lokhutiritsa limakhudzidwa: ma dopamine spikes okhawo, omwe amayambitsidwa ndi kukhutitsidwa ndi zomwe mumakonda, amakupangitsani kumwetuliranso. A bwalo loipa Choncho, mwachionekere kupewedwa.

6- Mverani nyimbo zomwe mumakonda

Nyimbo zina zili ndi mphamvu yodabwitsa imeneyi yotidzaza ndi chisangalalo, ngakhale pamene mtima mulibe. Apanso, ndikuthokoza chifukwa cha kupangidwa kwa dopamine ndi ubongo wanu komwe kumagwirizanitsa nyimboyi ndi chisangalalo ndi chisangalalo.

7- Kusinkhasinkha ndi kumasuka

Kusinkhasinkha mogwira mtima ndi chinthu chovuta kwambiri: muyenera kupuma mokwanira kuti muiwale, kwa mphindi zingapo, malingaliro aliwonse oyipa. Tikachita izi, timalola kuti ubongo udzikhutiritsa.

Zowonadi, sichikhalanso ndi chidwi chofuna kusanthula chilengedwe chomwe chimazungulira, chimatulutsa kuchuluka kwa dopamine.

8- Kukwaniritsa zazikulu ... ndi zazing'ono

Monga tawonera, dopamine imakupatsirani chisangalalo, koma chodabwitsa, kumva kukhutitsidwa kulikonse komwe kumayambitsa kupanga dopamine! Ndi bwalo labwinoli, muyenera kungoyamba kuchita zinthu zing'onozing'ono.

Ngati simukudziwa zolankhula za Admiral McRaven "Sinthani Dziko Lopanga Bedi Lanu" Ndikupangira kuti muyang'ane.

Lingaliro ndi losavuta: kugwira ntchito zosavuta mukangodzuka kukulimbikitsani kuti muchite zatsopano, zazikulu tsiku lonse, chifukwa cha kupanga kwa dopamine.

Chifukwa chake lembani mndandanda wazonse zomwe muyenera kuchita, ngakhale zing'onozing'ono, ndipo lolani chisangalalo chozifufuza motsatana pambuyo pozimaliza.

9- Lolani malingaliro anu ayende mopenga

Anthu ena amaganiza kuti alibe “malingaliro olenga”. Bullshit! Mwa aliyense wa ife pali kuthekera kwa kulenga komwe kuli kwa ife kumasula. Ngati kwa ena ndi luso (kulemba, kujambula, kujambula, nyimbo), kwa ena luso limeneli limatenga mitundu yosiyanasiyana: nthabwala, kuthetsa mavuto, zokambirana zosangalatsa ...

Zinthu zonsezi zimagwira ntchito ubongo wanu molumikizana. Pokhapokha mutatopa kuzichita, mudzakhala okhutira, ndipo mudzakhala mutatulutsa mlingo wabwino wa dopamine panthawiyi!

10- kuonjezera kukhudzana kwa thupi

Kafukufuku wasonyeza kuti kukhudzana ndi thupi kumalola kumasulidwa kwa dopamine nthawi yomweyo komanso kuwonjezeka kwa chisangalalo chanthawi yomweyo. Kulumikizana uku kumatha kukhala kwamitundu yonse: kukumbatirana kapena kuchita zogonana ndi mnzanu, komanso ma caress a chiweto kapena kuvina mu duet.

11- Tulukani pamalo anu otonthoza

Zowopsa komanso zowopsa, ulendo wopitilira chikwa chako ungawoneke ngati wolemetsa. Komabe, timatuluka onse athunthu, ndipo chowonjezera ndi chisangalalo chachikulu chogonjetsa mantha athu. Ndipo presto, gawo la mphotho limayambira muubongo wanu!

12- Tengani zakudya zowonjezera

Nthawi zina sitepe yoyamba imakhala yovuta kwambiri. Thandizo laling'ono lingakhale loyamikiridwa. Pali zambiri zowonjezera zakudya zomwe zimalimbikitsa dopamine. Ngakhale kuti nthawi zambiri amakhala ndi zotsatira zabwino, ndiye kuti simuyenera kudalira iwo okha kuti akusangalatseni - ingophatikizani ndi malangizo osiyanasiyana omwe tawatchula pamwambapa.

Kutsiliza

Pomaliza, dopamine ndi bwenzi labwino kwambiri: limabweretsa chilimbikitso komanso kulimbikitsa kuchitapo kanthu. Sipadzakhalanso kudziletsa ndi kuzengereza! Chotero mumakhala obala zipatso, ndipo pamene muwona zotulukapo za zoyesayesa zanu, chimwemwe chanu chimawonjezereka kuŵirikiza kakhumi.

Malangizo onse omwe ndatha kupanga pano ali ndi chinthu chimodzi chofanana: amangoyambitsa kupanga dopamine. Makinawo akangoyambika, sangathe kuyimitsidwa, dopamine imadzipanga yokha!