保健 - 第106期 - page 59

專題探索
59
ীfତਗ਼ɓԬਖ਼࢕࿁ग़຾჈ሯʔԑd༈νОᐞ͍ٙ
จԈdଫ̋዆ଣdԶɽ࢕ਞϽf
增加多巴胺的途徑
ɓeஷཀභ࠮
• Φబў཈ऄაٙ࠮ ي fνҾʠe࠰ ጼeૣe ௦ٺ
ߌ eԌᗳe௡ᗳe̲ႡۜeອळЂഃfΦўϞ߽
ɔᶶ̷ٙдɢdɰ̙ ڮආεˋᶶٙʱؤ f
• ᄣ̋ҤःʷϓʱٙᙲɝdಯჀІ͟ਿ࿁ʱ ؤ εˋ
ᶶٙ໘୚ ߤ ٙฦෆfܘ ε˥ ؈ ձᇴൄேబўҤः
ʷϓʱfνၠරᇴ ؈eᘻ㝆eၠ ڀ ฾ൄe଩ൄe
Ⴢಕeዐɿeণ஀e਺؈ eໟߌڀഃf
ɚeஷཀ͛ ݺ˙ό
• ຾੬༶ਗ䉢๪f༶ਗঐᄣ̋А૰ʕٙඑሯd̙˸
Րዧɽ໘lzεˋᶶٙʱؤ f ༺ڗ30-60 ʱᙒߒ ౳Ӊ
ձದآ ̙̋஺εˋᶶٙʱؤf
• ڭ ൛̂ԑွेdӊ˂Їˇ ڭ ൛ 8ࡈ ʃࣛٙွेࣛ
ගfɛίွेً࿒ࣛdɽ໘ऊঃܘ ˇඎٙεˋᶶd
வᅵdୋɚ˂Ԓ᜗ʑϞ̂ԑٙεˋᶶf
• ணͭʔΝͦᅺd್ܝ рɢ ༺՟ن Ցவ ࡈ ͦᅺfͦ
ᅺʔί˷৷ЭɽʃdʃՑਂλɓఙစᑺdɽՑᐏ
੻௹ɻኪЗd࿁ɽ໘ே݊ɓ၇ࠅ Ӌdɓᅸ৅ᇖd
༺Ցͦᅺࣛdேึᜫɽ໘ʱؤεˋᶶf
增加乙酰膽鹼的途徑
• εΦஐe௡eЂeɽԌഃdΪɔ㺸ᑔ᜽ε˸ᑔ᜽
ًٙ࿒πί׵வԬ࠮ يʕdᑔ᜽ίɛ᜗ৎ͛ʷˀ
Ꮠ ܝ dΥϓՈϞ͛ଣ ݺ׌ٙɔ㺸ᑔ᜽fኽ၈d໶
ˮᆉɰϞϤЪ͜f
增加血清素的途徑
• ΦўϞ৷ዢܓ Ѝऄაٙ࠮ي f
• ᙲ՟ԑ੄ٙၪ͛९B6fၪ͛९B6 ึᅂᚤЍऄაᔷ
౬ϓА૶९ٙ஺ܓ f
• ༶ਗ̙˸ڮආА૶९ٙ͛ϓfШՉዚՓʥ͊૶ูf
增加內啡肽的途徑
lzਥ㹻(endorphine) ɰ݊ɓ၇ग़຾჈ሯf஗ᚑމ ɛ᜗
ٙ˜˂್ኃ˪™dঐᇠ༆Ꮐɢdᄣ੶ౕࣀชfᄣ̋lz
ਥ㹻ٙ௄ࢰ ܘ εdመν༶ਗeභ࠮dቇ຅ٟٙʹݺ
ਗഃf
• ༶ਗঐՐዧɽ໘ᙑ׳lzਥ㹻dԴɛପ͛Ҟᆀชd
ޟ Їึ˿ɛ˜Ӯః™fϞԬɛ຾ཀ࿔༶ਗܝ dฏึ
ପ͛һҞᆀٙชᙂḍਂ˜࿔ൺܝ ٙ৷ᆓ™dΪމ
༶ਗක֐ࣛdࡀ ӚϞவ၇ชᙂd̥݊຾ཀɓ࿔ݬ
ൺʘ ܝdவ၇ชᙂʑึ̈ତdϞϤชᙂٙɛ၈d
Ϥࣛᙂ੻Іʉܘ Ϟ˜ϓఱช™dᙂ੻մఖ˜௢Ⴇڀ
࠰™dܘ ݊Ԯաʛʛf΂Оᗳۨٙ༶ਗdνӉБe
ൺӉe৵ז ؒ༶ਗeದ آ e΢၇ଢᗳݺ ਗഃѩঐ
Դlzਥ㹻ʱؤ ᄣ̋f
• ܘ ε࠮ ي ɰঐԴlzਥ㹻ᙑ׳ᄣ̋dν̷дɢeჂ
ಕeዲ௥ᙢeΏ૷૸א Չ̴బў၁˥ʷΥي ٙ࠮
يഃf
• ኽ၈ɛਞ஗ᗇྼɰঐڮ ආlzਥӖٙʱؤf
༐್dҞᆀ݊ӚϞ฽ࠢٙd̥ڭࠅܵ ܫ᎑Іౕکλf
Neurotransmitters & Health
Our neurons (cells of the nervous system) are connected chemically by neurotransmitters: (1) Acetylcholine (Ach): an excitatory
substance (2) Monoamines: noradrenaline, dopamine, and serotonin: mainly depressive actions (3) Amino acids: glutamic acid,
aspartic acid: excitatory action; aminobutyric acid, glycine and alanine: depressive actions. Alzheimer’s disease: lack Ach: most of one’s
past experience are forgotten; paralysis agitans (shaking palsy), Parkinson’s disease: excess Ach; split personality: dopamine excess;
depression: lack of serotonin; hyperactive disorder: excess serotonin, noradrenaline and dopamine. For optimization: (1) Take tyrosine-
rich foods: almonds, bananas, sesame, etc., chocolates with phenylethylamine induces dopamine; anti-oxidant-rich food, e.g., greens,
yellow veggies, asparagus, strawberries, etc. (2) Walking promotes dopamine secretion; sleep reduces dopamine depletion; achieving
fixed objectives promote dopamine (3) Ach-rich food: eggs, fish, meat and soy beans and even royal jelly, etc. (4) Tryptophan-rich
food, vitamin B6-rich food; physical exercises promote serotonin (5) Physical exercises and food items, e.g., chocolate, pepper, ice
cream, carbohydrates and even ginseng promote endorphin secretion.