KwiSanskrit yakudala, ilizwi UAnanda imele 'uvuyo', 'ulonwabo' okanye 'uyolo' . Kwaye i-anandamide, i-cannabinoid ebalulekileyo engapheliyo, yaziwa ngcono njenge 'molekyuli yovuyo'. It uyasebenzisana ngenkqubo yakho ye-endocannabinoid ukuya kukwenza uzive wonwabile, wonwabile kwaye uphakanyisiwe.

Ngoba? Ngenxa yokuba i-anandamide yinto yokulwa noxinzelelo lomzimba. Nguwo idityaniswe kwi iindawo zobuchopho ezinxulunyaniswa nentlalo-ntle yakho. Oku kubandakanya inkumbulo, inkuthazo kunye nolawulo lokuhamba.

I-Anandamide ivula ii-cannabinoid receptors kwiiseli zakho zobuchopho. Ezi receptors zinokuyinyusa impilo yakho yengqondo, zonyuse inkuthazo yakho kunye nokunciphisa uxinzelelo olungapheliyo. Ngamanye amazwi - ukwandisa amanqanaba akho e-anandamide kunokukhokelela kulonwabo.

Le molekyuli-mmangaliso inako ncedisa ingqondo yakho 'i-detox' ukusuka kwiinkumbulo ezimbi kunye nolwazi olungabalulekanga. Oku kugcinwa kwindawo yengqondo eyaziwa njengehippocampus.

I-Anandamide nayo Unceda ukunciphisa iintlungu kunye nokudumba ngelixa ukonyusa amajoni omzimba. Kukho ubungqina bokuba i-anandamide inokunceda ukunciphisa iziphumo zesifo se-Alzheimer's. Kungenxa yokuba yonyusa ukwenziwa kweeseli zobuchopho ezintsha. I-Anandamide ilungile ikhredithi ngokunciphisa isantya somhlaza webele. (Iqondo apho umhlaza weseli ukopa khona iDNA yayo yahlula-hlulwe ibe ziiseli ezimbini.)

Ukuba kukho into ekulungeleyo, uya kufuna ukufumana ngaphezulu. Kunene?

Izinto zokuqala kuqala. Ingqondo yakho sele ivelise isixa esithile se-anandamide ngokwendalo. Xa sele uthethile, zininzi iindlela onokuthi ukonyuse ngayo i-anandamide kunye nokukhuthaza ii-cannabinoid receptors kwingqondo yakho nakwinkqubo yakho ye-endocannabinoid ngokubanzi. Ke unokwenza ntoni ukuvelisa ngaphezulu 'kwemolekyuli yovuyo' kwingqondo yakho? Kukuphi ukutya ekufuneka ukutyile okune-anandamide? Nguwuphi umthambo onokuwenza ukukhulisa ukutya kwakho? Zeziphi izongezo ekufuneka uzongezile kwisidlo sakho?

indlela yobomi 11 ngothando

Iintsomi ecaleni, Nazi iindlela ezilishumi elinesihlanu eziqinisekisiweyo zokunyusa i-anandamide kwingqondo yakho.

Yitya itshokholethi emnyama kunye noCacao (ewe, Kaninzi!)

Usenokuba ucinga - oh, uvuyo, ngoku ndinelayisensi epheleleyo yokuntywila kule bar yetshokholethi ndaziva ndinetyala lokuthenga . I-Erm, ayisiyiyo kwaphela ... hayi Ndithetha ukuthini. Ukhokho, eyona nto iphambili kwitshokholethi kuthintela ukonakala kwe-anandamide emzimbeni. I-Cacao ivuselela i-endocannabinoid system's receptors kwingqondo. Oku kubangela iikhompawundi ezinje nge-anandamide ukuba zincamathele ixesha elide. Kodwa kuya kufuneka usebenzise uhlobo olumnyama, olukrakra lwetshokholethi okanye-kungcono - itshokholethi eluhlaza, iCacao. Thabatha yonke iswekile kunye neencindi eziphoswa kumxube kwaye apho unayo - zityebile, zikrakra kwaye zisempilweni. Ngamanye amagama, nayiphi na itshokholethi emnyama enomxholo wekhokho we-70% okanye ngaphezulu ilungile kuwe. Ngenye indlela, zama ukuba netshokholethi eshushu ngakumbi. (Kodwa ukuba unayo yonke imihla, emva koko faka amanzi ashushu obisi ukugcina ikhalori kunye nokutya okunamafutha).

2. Ziqhelanise namafutha acid

I-Omega-3 (ω-3) kunye ne-omega-6 (ω-6) bobabini bangamalungu eqela elaziwa njenge-polyunsaturated fatty acids (PUFAs). Ubungqina icebisa amanqanaba e-anandamide anyuka ngokusetyenziswa kwe-omega-6. I-Omega-3 kunye ne-omega-6 zii-acid ezingafunyiswanga ezingenako ukuvelisa umzimba wakho. Ifuna ukonyusa okuncinci kuwe ukugcina inqanaba elisempilweni kwezi asidi. Unokufumana i-omega-6 kwaye I-omega-3 kumantongomane, iimbewu, intlanzi kunye neoyile ye-olive. I-oyile yeentlanzi ikwasisibonelelo esifikelelekayo nesaziwayo sokuthatha. Ukunyusa ukutya kwakho kwe-omega-6 ngakumbi, yitya kakhulu iinkukhu, amaqanda, i-hemp kunye neenkozo ezipheleleyo. Unokuzama ukutshintsha ioyile oqhele ukuyisebenzisa ukupheka. Endaweni yoko, zama i-canola, i-safflower, i-soya, ujongilanga, i-walnut okanye ioyile yombona.

iiplanethi ekubuyiselweni ngokutsha ngoku

3. IKaempferol: nyusa iziqhamo zakho kunye nokutya kwemifuno

IKaempferol , Uhlobo lwe-flavonoid, luthintela ukuveliswa kwe-enzyme ethile ebizwa ngokuba yi-fatty acid amide hydrolase (FAAH). Le enzyme idiliza i-anandamide kwaye iyithintele ekusebenzisaneni nenkqubo yakho ye-endocannabinoid. Ke ukuba utya ukutya okuninzi okuqukethe i-kaempferol, le flavanoid iyakucothisa isantya apho i-anandamide yehla emzimbeni wakho. Ngenxa yoko, uya kuba nakho ukuziva iziphumo ze-anandamide ixesha elide. Kwaye unokukhetha-uninzi lweziqhamo kunye nemifuno ityebile kwi-kaempferol. Zama ukongeza ii-apile, amaqunube amnyama, iidiliya, iipesika okanye amaqunube ekutyeni kwakho. Ukuba ungumthandi wemifuno, uya kuyithanda le- broccoli, iimbotyi eziluhlaza, lettuce, ukhukhamba kunye nesipinatshi. Iitapile, isikwashi, amatswele kunye neetumato zikulungele, nawe. Yihlambe yonke ngekomityi yeti eluhlaza, omnye umthombo wekaempferol.

Thatha iiprobiotic kwisisu esisempilweni

Amathumbu asempilweni ayimfuneko ekusebenzeni okunempilo kwenkqubo ye-endocannabinoid. Eyona ndlela yokunyusa isisu sakho kukuphucula ukutya kwakho iiprobiotic. Zithini iiprobiotic ngokuchanekileyo? Ziyinto ebizwa ngokuba yi-'bacteria elungileyo 'ehlala emathunjini akho kwaye ivuselele ukwetyisa. Zininzi iindlela ezilula zokuba ungayinyusa njani iprobiotic yakho. Zama ukutya isiqingatha sesitya seyogathi yemihla ngemihla. (Kodwa jonga ileyibhile- qinisekisa ukuba ithi 'iqulethe iintsholongwane eziphilayo'). Unako nokusela iglasi ye-kefir yonke imihla. Okanye yongeza ukutya okunotyiweyo, njenge-kimchi okanye i-sauerkraut kukutya kwakho kwemihla ngemihla. Qinisekisa ukuba i-sauerkraut iyindalo kwaye ayixutywanga.

5. Thatha ngakumbi iDiindolylmethane

Uyakhumbula xa umama wakho wathi utye ukutya okuluhlaza kwakho? Ewe, wayenyanisile. IDiindolylmethane (DIM) yikhompawundi efumaneka kwiintlobo ezininzi zemifuno. Phakathi kwezibonelelo zayo ezininzi zezempilo, i-DIM inciphisa ukudumba kwaye iyanceda ekuchaseni ukukhula kweeseli zomhlaza. Inokunyusa amanqanaba akho e-anandamide ngokukhuthaza ii-cannabinoid receptors ngaphakathi kwenkqubo yakho ye-endocannabinoid. Kwaye iindaba ezimnandi zezi - kulula ngokwaneleyo ukuyifumana kwiindidi zemifuno. Ihlumelo laseBrussels lisenokungabi kuko konke ukuthanda komntu. Iindaba ezimnandi zezokuba, i-DIM ikwafumaneka kwi-broccoli, icauliflower, i-kale kunye neklabishi.

6. Fafaza ipepile emnyama kwisidlo sakho esilandelayo

Ixesha lokuphosa elinye igama lesayensi kumxube. Sele ulungele? Nantsi. Guineensine. Olu luhlobo lwealkaliid, olubekelwe bucala kwiintlobo ezimbini zepepile - Ipepile ende kunye nompheki omnyama oyintandokazi endala. iginea sine inokucothisa ukuphinda ifumane i-anandamide. Oku kwandisa iziphumo zayo eziluncedo kwingqondo nasemzimbeni wonke. Kwaye piperine , ikhompawundi efumaneka kuMnyama Pepper, ivuselela ukuhlanganiswa kunye nokukhululwa kwe-anandamide.

7. Ziphathe ngokwakho kwii-truffles ezimnyama

Ngoku, oku kunokuba lixabiso elincinci kuhlahlo-lwabiwo mali lwenyanga, kodwa ukuba ungasindisa imali, fumana izandla zakho kwezinye truffles ezimnyama. Ezi ntsana ziqulethe ixabiso elininzi le-anandamide. Kwaye awudingi ukusebenzisa kakhulu ukuvuna umvuzo olungileyo. Kodwa yintoni emhlabeni 'imolekyuli yolonwabo' efihle kule fungi, ingcwatyelwe phantsi komhlaba? Izazinzulu zikholelwa kwelokuba isizathu sisenokuvela ngendaleko. Le fungus iguqukile ukuze ikhuphe ivumba elimnandi. Eli livumba likhohlisa izilwanyana ukuba zgrumbe ama-truffle amnyama emhlabeni kwaye ziwatye. Izilwanyana emva koko zinceda ukungunda ukuzala- njengoko izilwanyana zikhupha, zisasaza imbewu yazo ngakumbi.

uyifumana njani indoda ebukhali ikuleqe

8. Fumana imbaleki ephezulu

Ayisiyongqondo kodwa bangaphi kuthi abayenzayo? Kunye nokunceda ukugcina ubunzima bomzimba osempilweni, umthambo yenye yeendlela ezilungileyo zokunyusa imood yakho. Kodwa kutsha nje ukuba izazinzulu ziye zafumana i-biomechanics yomthambo. Ngokwe- Uphononongo lwamva nje ukusetyenziswa kwamandla okumodareyitha okwenyuse kakhulu ukunyuka kwe-anandamide kwi-plasma yegazi. Nokuba ungasindisa imizuzu engama-30 yonke imihla ukuya kugijima, qiniseka ukuba uyayenza. Kungekudala uya kuziva ukuba imbaleki iphezulu eya kukugcina ubambekile kwaye ubuyela ngaphezulu.

9. Qala intsasa yakho ngeshawa ebandayo

Uphando kwinkqubo ye-endocannabinoid kunye nee-receptors yindawo enkulu evelayo. Ke ngoko, obunye ubungqina obunxulumene ne-anandamide abukacaci i-100%. Okwangoku asazi nokuba ukubanda okubandayo kunokunyusa amanqanaba e-anandamide. Into esiyaziyo kukuba ukubeka umzimba wakho kumaqondo obushushu abandayo ivuselela inkqubo ye-endocannabinoid . Izibonelelo zempilo zokuvezwa kubanda zibanzi kwaye zahlukahlukene. Inkqubo ivuselela ubushushu bomzimba ngaphakathi. Oku kunciphisa ukudumba kunye nokudumba, kutshisa amanqatha, kunyusa amajoni omzimba kunye nokunciphisa uxinzelelo. Ilungele umzimba kwaye ilungele impilo yakho yengqondo. Ke ngelixa abaphandi bezama ukufumana ikhonkco phakathi kokubhengeza ukubanda kunye nokunyuka kwe-anandamide, ungaqala ukusebenzisa izibonelelo ngoku. Jika impompo ebandayo ekupheleni kwenkqubo yakho yokuhlamba (naphina ukusuka kwimizuzwana engama-30 ukuya kwimizuzu emi-2). Inkqubo yakho ye-nervous central iya kukubulela.

10. Thatha i-Echinacea

I-herb echinacea kudala yaziwa ngeempawu zayo zokuphilisa. Kodwa kutshanje inzululwazi ibibamba ichaza iziphumo ze-echinacea. Uphando lwamva nje icebisa ukuba i-echinacea ingawomeleza amajoni omzimba kuba iingcambu zesityalo ziqulathe alkamides . Ezi zinto zifana nokwakheka kwe-anandamide kwaye zibopha ii-CB2 ze-cannabinoid receptors. I-Echinacea ayinyusi amanqanaba e-anandamide kwingqondo. Kodwa iimpembelelo zayo zinokuziva zifana ne-anandamide. I-Echinacea isebenza ngakumbi xa kufikwa ekupheliseni ukudinwa, ukuphazamiseka koxinzelelo, i-migraines kunye ne-arthritis.

11. Ioyile ye-CBD - isaphetha okanye ngoku ?

Kubekho impikiswano eninzi malunga nombuzo othi 'ngaba i-CBD inyusa i-anandamide'? Ioyile ye-CBD ikhutshwa kwisityalo se-marijuana. Ngokuchasene ne-THC, ayinazo naziphi na iimpawu zengqondo okanye ze-hallucinogenic. I-CBD nangona kunjalo iyasebenzisana nee-cannabinoid receptors. Ngokufanayo nakwikhokho, ioyile ye-CBD inqanda inkqubo yokwahlulahlula i-anandamide; ukuvumela iziphumo zalo ezimnandi ukuba zihlale ixesha elide.

12. Zama ukukhutshwa kweMagnolia Officinalis

Isetyenziswe kumayeza emveli aseAsia kangangeenkulungwane, IMagnolia Officinalis ikwaziwa njenge Imagnolia bark. Isetyenziselwe ukunyanga iimeko ezahlukeneyo, kubandakanya uxinzelelo, i-allergies kunye nokuphazamiseka kokulala. Iimpawu ze-bioactive ezifumaneka kwimagnolia bark zikhuthaza ii-endocannabinoid receptors. Ngamafutshane, baxela ingqondo ukuba chillax. Imagnolia bark isebenza ngakumbi ukuba unengxaki yokuxhalaba okanye unengxaki yokulala.

13. Ndwendwela i-osteopath

Unokuzibuza ukuba yintoni i-osteopath enokuyenza kunye nokwanda kwamanqanaba e-anandamide kwingqondo yakho. Kodwa isifundo esinye ufikelele kwisiphelo esimangalisayo. Ngokophando, unyango lwe-osteopathic manipulative lunokunyusa amanqanaba e-anandamide nge-168% emangalisayo. Ke kululungele uhambo.

14. Dibana nePalmitoylethanolamide, iFatty Acid Amide

I-Palmitoylethanolamide (i-PEA), uhlobo lwe-asidi ye-fatty amide ayinakuqwalaselwa njenge-endocannabinoid yeklasikhi. Nangona kunjalo, uphando kwangoko lubonisa ukuba i-PEA ivuselela ii-receptors ze-cannabinoid kunye nomsebenzi we-anandamide. Yayo iziphumo anti-ukudumba kunye iintlungu. Ke ukuba unesifo ukudumba okungapheliyo , ingumbono olungileyo ukujonga ukwandisa ukutya kwakho kwe-PEA, nokuba kungokutya okanye ukutya. (Soloko ufuna iingcebiso zonyango kuqala kugqirha wakho.)

Yiba nonxibelelwano olungaphezulu koluntu (Nokuba ungangena kwiWebhu)

Kukho unxibelelwano olucacileyo phakathi konxibelelwano lwentlalo kunye nokusebenza kwenkqubo ye-endocannabinoid. Unxibelelwano lwasentlalweni lukhokelela kwimveliso ye-anandamide. A ulingo lwakutsha nje Eqhutywa kwiDyunivesithi yaseCalifornia, u-Irvine watyhila iziphumo ezinomdla. Xa abantu behlalisana, ulwakhiwo lobuchopho olubizwa ngokuba yi 'nucleus accumbens' lubangela ii-receptors ezithile zobuchopho kwinkqubo ye-endocannabinoid. Oku kuvelisa i-anandamide engaphezulu. 'Imolekyuli yolonwabo' isebenza njengokuqinisa ngakumbi ekuhlaleni. Ngoba? Kungenxa yokuba ukunxibelelana kunenzuzo ebonakalayo kwindaleko. Ukusebenza kunye nokukhathalelana kunceda isizwe ukuba siphile. Inokucacisa kwakhona ukuba kutheni imithombo yeendaba zentlalo, ngakumbi Facebook kwaye Yintoni iApp ulithathe ilizwe ngoqhwithela. Ukuba ufuna ukudubula ngokukhawuleza kwe-anandamide ngoku, konke okufuneka ukwenze kukuthatha ifowuni kunye nokuthumela umyalezo kumhlobo. (Kodwa musa ukuchitha ixesha elininzi uthumela umyalezo, okanye kuya kufuneka uhlawule loo osteopath.)