Te Tūranga o te Neurotransmitter Serotonin ki te Wairua
Ko te Serotonin tētahi o ngā neurotransmitters e kōrerohia ana i te wā e kōrero ana mō te wairua, te ahotea, me te hauora hinengaro. I roto i ngā kupu māmā, ko ngā neurotransmitters he "karere" matū e āwhina ana i ngā pūtau io (neurons) ki te kōrero tetahi ki tetahi. He whānuitia ngā mahi a te Serotonin, e mōhiotia ana ko te 5-hydroxytryptamine (5-HT), i roto i te tinana , engari ko tana takoha ki te whakahaere i te wairua kua waiho hei kaupapa matua mō ngā rangahau maha i roto i te hinengaro me te neurobiology. E matapakihia ana e tēnei tuhinga he aha te serotonin, me pēhea tana mahi, me te take he mea nui tōna taurite mō te wairua.
He aha te serotonin?
He matū taiao te Serotonin e hangaia ana e te tinana mai i te waikawa amino tryptophan—he wāhanga e kitea ana i roto i te kai. Ahakoa e hono ana ki te roro, ko te nuinga o te serotonin kei roto i te ara nakunaku. He iti noa te wāhanga kei roto i te pūnaha io matua , engari he mea nui tēnei wāhanga iti ki ngā tukanga hinengaro pēnei i ngā kare ā-roto, te manukanuka, me ngā kare ā-roto o te oranga.
Ka mahi te serotonin mā te tukunga e ngā neuron ki roto i te āputa synaptic (te āputa iti i waenganui i ngā neuron), kātahi ka herea ki ngā kaiwhakawhiwhi serotonin i runga i ētahi atu neuron. Mā tēnei herenga ka puta he raupapa tohu e awe ana i te mahi io. Kātahi ka taea te mimiti anō i te serotonin e te neuron e tuku ana (te tango anō) ka pakaru rānei e ngā whākōkī motuhake. Ko tēnei pūnaha tukunga, te herenga kaiwhakawhiwhi, me te tango anō te pūtake o te pānga o te serotonin ki te wairua.
Te Serotonin me te whakahaere i te wairua
Ko te wairua te hua o te taunekeneke matatini i waenga i ngā āhuatanga koiora, ngā wheako o te ao, ngā tauira whakaaro, te taiao pāpori, me ngā āhuatanga hauora. Kāore te Serotonin e mahi takitahi; he kaiwhakahaere nui e awe ana i te pumau o te kare ā-roto. He maha ngā rangahau e hono ana i ngā taumata iti o te serotonin ki te pikinga o te mōrearea o te pouri, te manukanuka, me te riri. Heoi, he mea nui kia mārama ko tēnei whanaungatanga ehara i te mea ngāwari pēnei i te "iti o te serotonin = te pouri." He āhuatanga maha ngā āhuatanga o te pouri; ko te serotonin tētahi o ngā āhuatanga koiora ka taea te whai wāhi.
He mahi tā te serotonin hei āwhina i te roro ki te tukatuka i ngā kare ā-roto i roto i te huarahi taurite. Ina mahi tika te pūnaha serotonin, ka kaha ake te kaha o te tangata ki te whakahaere i te ahotea o ia rā, te manawanui ki te mamae o te kare ā-roto, me te pupuri i te marino. I tetahi atu taha, ina pakaru tēnei pūnaha, ka nui ake te kaha o ngā tauhohenga kare ā-roto, pērā i te pouri roa, te manukanuka nui, te uaua rānei ki te wheako i te ahuareka.
He aha te hononga o te serotonin ki te pouri?
Kua piki haere te mōhiotia o te hononga i waenga i te serotonin me te pouri nā te whakamahinga o ngā rongoā ārai pouri e kiia nei ko ngā SSRI (Selective Serotonin Reuptake Inhibitors). Mā te aukati i te serotonin reuptake ka mahi ngā SSRI, ka noho roa te serotonin ki roto i te synapse, ā, ka nui ake te tūponotanga ki te here ki ngā kaiwhakawhiwhi. I roto i te ariā, ka āwhina tēnei ki te whakapakari i ngā tohu serotonin.
Heoi, kāore ngā pānga o ngā SSRI e puta wawe tonu. He tokomaha ka kite noa i te whakapainga i muri i ētahi wiki. E kī ana tēnei ehara i te mea ko te pikinga o te serotonin i te synapse anake te take, engari ka whakaoho i ngā urutaunga roa i roto i te roro, tae atu ki ngā huringa o te aro o te kaiwhiwhi, te kirihou synaptic, me te whakahaere i ngā pūnaha ahotea. Ko te tikanga o tēnei ka taea te mārama ko te serotonin he "whakaoho" mō ngā huringa koiora whānui, ehara i te mea he pana kotahi e whakatau ana i te wairua.
Te Serotonin, te manukanuka, me te urupare ki te ahotea
Haunga te pouri, he hononga tata hoki te serotonin ki te manukanuka. Ka āwhina te serotonin ki te whakahaere i ngā ara iahiko roro e uru ana ki ngā urupare mataku me te mataara , tae atu ki te amygdala. I raro i ētahi āhuatanga, ka taea e te kore taurite o te serotonin te whakanui rawa i te pūnaha whakawehi o te roro, ka māmā ake ai te rongo o te tangata i te whakawehi, te manukanuka, te mataku rānei ahakoa he iti noa te whakaohooho.
E hono ana hoki te serotonin ki te pūnaha homoni ahotea, tae atu ki te tuaka HPA (tuaka hypothalamic-pituitary-adrenal), e whakahaere ana i te tukunga cortisol. Ina mau tonu te ahotea, ka taea te whakararuraru i te whakahaeretanga o te pūnaha serotonin, ka hanga he huringa kino e kino ake ai te wairua: ka pā te ahotea ki te serotonin, ā, ka nui ake te ngawari o te tangata ki te ahotea nā te whakararuraru o te serotonin.
Te whanaungatanga i waenga i te serotonin me te moe, te hiahia kai, me te pūngao
He hononga tata te wairua ki te kounga o te moe, te kai, me ngā taumata pūngao. Kei roto i ngā mea e toru te serotonin. I roto i te roro, he mahi tā te serotonin ki te whakahaere i te huringa moe-ara, ā, he mea hanga ki te melatonin, he homoni e whakahaere ana i te hiamoe. Ka taea te hono atu ki te korenga o te serotonin me te kore moe, ngā tauira moe koretake rānei, ka kino ake te wairua.
Ka pā anō hoki te serotonin ki te hiahia kai me te makona. Nō reira, he maha ngā wā ka haere tahi ngā huringa o ngā tauira kai me ngā huringa o ngā kare ā-roto—hei tauira, te kai nui i te wā e ahotea ana, te ngaro rānei o te hiahia kai i te wā e pouri ana. Hei tāpiri, nā te mea ka pā te serotonin ki ngā tirohanga mō te oranga me te oranga ngākau, ka pā te kore taurite o te serotonin ki te hihiri me te kaha o ia rā.
Ngā āhuatanga e pā ana ki ngā taumata me te mahi o te serotonin
He maha ngā āhuatanga ka pā ki te pūnaha serotonin, ā-tika, ā-kore hoki:
1. Te kai i te tryptophan
Ko te tryptophan te rauemi mata mō te hanga serotonin. Kei roto i ngā kai pēnei i te hua manu, te ika, te nati, te tiihi, te tofu, me ngā witi te tryptophan. Heoi, ko te hanga serotonin ehara i te mea ko te tryptophan anake engari ko te taurite o ētahi atu matūkai me te āhua o te pākia o te tinana.
2. Te pānga ki te rā
He maha ngā rangahau kua whakaatu ka pā te māramatanga ki te mahi a te serotonin. He maha ngā wā ka honoa tēnei ki ngā tohu o te mate kare ā-wā (SAD) i roto i ētahi tāngata e pāngia ana e ngā huringa kare ā-roto ina kore e kitea te rā.
3. Te mahi ā-tinana
Mā te whakakori tinana auau ka tautoko i ngā neurotransmitters hauora, tae atu ki te serotonin, me te whakanui ake i ngā mea whakatipu io, e tautoko ana i te ngāwari o te roro. I roto i te mahi, ka āwhina hoki te whakakori tinana ki te whakaiti i te ahotea me te whakapai ake i te moe—e rua ngā mea e pā tata ana ki te wairua.
4. Hauora o te puku (tuaka puku-roro)
Nā te mea kei roto i te ara nakunaku te nuinga o te serotonin, he mea nui te hononga o te puku me te roro. Ka taea e ngā moroiti puku te awe i te whakaputanga o ngā matū e pā ana ki te serotonin. pūnaha ioKo te kore taurite o ngā moroiti me ētahi raruraru nakunaku i ētahi wā ka honoa ki ngā huringa kare ā-roto, ahakoa kei te rangahauhia tonutia te whanaungatanga take-me-pānga.
5. Ngā ira me ngā kaiwhakawhiwhi serotonin
Ka pā pea ētahi rerekētanga ira ki te kaikawe serotonin, ki ōna kaiwhakawhiwhi rānei. Tērā pea koinei te take e ngāwari ake ai ētahi tāngata ki ngā mate hinengaro, e rerekē ai rānei te urupare ki ētahi rongoā.
Te pupuri i te taurite hauora o te serotonin
Kāore e taea te whakangawari i te pupuri i te wairua pai ki te "whakapiki i te serotonin." Heoi, he maha ngā tikanga ka taea te tautoko i te mahi whānui o te pūnaha serotonin:
– Kia nui, kia auau hoki te moe, nā te mea ka pā te moe ki te pumau o ngā kare ā-roto me te mahi a ngā neurotransmitters.
– Te whakakori tinana auau, hei tauira te hikoi tere mō te 30 meneti, he maha ngā wā i te wiki.
– He kai taurite, kei roto ko te pūmua kounga teitei, te muka, me te ngako hauora.
– Kia haumaru te whiti ki te rā, inā koa i te ata.
– Whakahaerehia te ahotea, hei tauira mā te whakaaroaro, te tuhi i tētahi rātaka, te tuku tohutohu hinengaro rānei.
– Rapua he āwhina ngaio mēnā ka raru ngā mahi o ia rā i ngā tohu o te pouri, o te manukanuka rānei.
Mena kei te whakaaro tetahi ki ngā tāpiringa, ki ngā rongoā rānei e pā ana ki te serotonin, he pai ake te mahi i raro i te tirotiro a tētahi tohunga hauora. Ka taea hoki te whakararuraru i te nui rawa o te serotonin, pērā i tētahi āhuatanga onge e kiia nei ko te serotonin syndrome, e puta mai ana i ētahi taunekeneke rongoā.
Whakamutunga
He tino hira te serotonin hei neurotransmitter e whakahaere ana i te wairua, te manukanuka, te moe, te hiahia kai, me ngā urupare ahotea. Ka mahi hei wāhanga o tētahi whatunga koiora matatini, nō reira kāore te wairua e whakatauhia e tētahi matū kotahi. Heoi, mā te mārama ki te mahi a te serotonin ka āwhina i a tātou kia kite he pūtake koiora mārama tō te hauora hinengaro, engari he pānga anō hoki nā te momo noho, te taiao, me ngā wheako hinengaro. Mā te huarahi taurite—mai i ngā tikanga hauora ki te tautoko ngaio—ka taea e tātou te pupuri i te mahi pai o ō tātou tinana me ngā pūnaha roro, ka hua ake he wairua pumau ake, ā, ka pai ake te kounga o te oranga.
