{"id":43565,"date":"2018-03-04T01:00:26","date_gmt":"2018-03-03T22:00:26","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=43565"},"modified":"2024-09-16T10:52:22","modified_gmt":"2024-09-16T07:52:22","slug":"dopamin-nasil-arttirilir-dopamin-iceren-yiyecekler-ve-dopamin-diyeti","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/dopamin-nasil-arttirilir-dopamin-iceren-yiyecekler-ve-dopamin-diyeti\/","title":{"rendered":"Dopamin Nas\u0131l Artt\u0131r\u0131l\u0131r Dopamin \u0130\u00e7eren Yiyecekler Ve Dopamin Diyeti"},"content":{"rendered":"

Dopaminin yeri hayat\u0131m\u0131zda \u00e7ok \u00f6zeldir.\u00a0Dopamin nedir, nas\u0131l art\u0131r\u0131l\u0131r?\u00a0Makalemizde size bu konuda \u00e7e\u015fitli bilgiler verece\u011fiz.\u00a0Beyin taraf\u0131ndan do\u011fal olarak <\/p>\n

Dopaminin yeri hayat\u0131m\u0131zda \u00e7ok \u00f6zeldir. Dopamin nedir, nas\u0131l art\u0131r\u0131l\u0131r?<\/strong> Makalemizde size bu konuda \u00e7e\u015fitli bilgiler verece\u011fiz. Beyin taraf\u0131ndan do\u011fal olarak \u00fcretilen kendinizi iyi hissetmenizi ve kendinize g\u00fcvenmenizi sa\u011flayan hormona dopamin denir, dopamin, mutluluk hormonu<\/em> olarak da adland\u0131r\u0131l\u0131r.<\/strong> Yiyecek ya da seks gibi zevk veren aktivitelere yan\u0131t olarak v\u00fccuttaki dopamin hormonu <\/u>seviyesi y\u00fckselir. Di\u011fer taraftan, dopamin eksikli\u011fi sonucunda kendinizi halsiz, depresif ve ya\u015fama kar\u015f\u0131 ilgisiz hissedebilirsiniz. D\u00fczenli olarak spor yapmak, sa\u011fl\u0131ks\u0131z besinlerden ka\u00e7\u0131nmak, dopamin hormonu salg\u0131s\u0131n\u0131 art\u0131ran besinleri t\u00fcketmek, C  vitamini bak\u0131m\u0131ndan zengin g\u0131dalarla beslenmek, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yararlanmak, kendine bir hedef edinip ona ula\u015fmak i\u00e7in \u00e7al\u0131\u015fmak, hobi edinip mutlu oldu\u011fu \u015feylerle me\u015fgul olmak beyinde depomin salg\u0131lanmas\u0131n\u0131 art\u0131ran en etkili yollard\u0131r.<\/strong><\/p>\n

Bu yaz\u0131m\u0131zda dopamin d\u00fczeyini art\u0131racak y\u00f6ntemleri ve zay\u0131flamaya yard\u0131mc\u0131 \u00f6rnek dopamin diyetini okuyabilirsiniz.<\/p>\n

Mutluluk Hormonu Depomin Nas\u0131l Art\u0131r\u0131l\u0131r?<\/strong><\/span><\/span><\/p>\n

Dopamin \u0130\u00e7eren G\u0131dalar\u0131 T\u00fcketin<\/u><\/strong><\/span><\/span><\/p>\n

Diyetisyen Ve Beslenme Uzman\u0131 Emre Uzun dopamin hormonu seviyesini art\u0131ran g\u0131dalar\u0131n \u015funlar oldu\u011funu bildiriyor; Elma, muz, yaban mersini, \u00e7ikolata, papaya, kuru erik, \u00e7ilek, karpuz, s\u0131\u011f\u0131r eti, peynir, yo\u011furt, tavuk eti, yumurta, bal\u0131k, hindi eti, enginar, avokado, k\u0131rm\u0131z\u0131 pancar, brokoli, karnabahar, nohut, kale, mercimek, spirulina (yenilebilir mavi ye\u015fil alg yosunu), \u0131spanak, bakla, ye\u015fil yaprakl\u0131 sebzeler, kabuklu kuruyemi\u015fler, \u00e7i\u011f lahana tur\u015fusu, yulaf ezmesi, kahve,<\/strong> zerde\u00e7al, kekik ya\u011f\u0131, ye\u015fil \u00e7ay.<\/strong><\/p>\n

G\u00fcne\u015f I\u015f\u0131\u011f\u0131na \u00c7\u0131k\u0131n<\/u><\/strong><\/span><\/span><\/p>\n

Yap\u0131lan bilimsel \u00e7al\u0131\u015fmalarda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n dopamin seviyesini y\u00fckseltti\u011fi tespit edilmi\u015ftir. <\/strong>G\u00fcn\u00fcm\u00fczde ofislerde, binalarda ya\u015fam\u0131n\u0131 ge\u00e7iren d\u00f6rt duvar aras\u0131nda k\u0131s\u0131l\u0131p, kalm\u0131\u015f insanlar\u0131n \u00e7ok s\u0131k depresyona girmesi bu a\u00e7\u0131dan anla\u015f\u0131l\u0131r g\u00f6r\u00fcn\u00fcyor.<\/p>\n

Egzersiz Yap\u0131n<\/u><\/strong><\/span><\/span><\/p>\n

D\u00fczenli egzersiz<\/strong>. Egzersiz beyinde dopamin sal\u0131n\u0131m\u0131n\u0131 ve al\u0131m\u0131n\u0131 uyaran kalsiyumun kandaki miktar\u0131n\u0131 art\u0131r\u0131r, b\u00f6ylece bedendeki dopamin dozu<\/u> y\u00fckselir. G\u00fcnde 30 ila 60 dakika y\u00fcr\u00fcy\u00fc\u015f, y\u00fczme veya ko\u015fu yaparak dopamin seviyenizi art\u0131rabilirsiniz.<\/strong>  \u201cThe Brookhaven National Laboratory\u201d taraf\u0131ndan yap\u0131lan bir ara\u015ft\u0131rmada spor yapman\u0131n beyin aktivitelerini uyard\u0131\u011f\u0131, dopamin ba\u015fta olmak \u00fczere \u00e7e\u015fitli beyin kimyasallar\u0131n\u0131n salg\u0131lanmas\u0131n\u0131 artmas\u0131na yard\u0131mc\u0131 oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n

C Vitamini T\u00fcketin<\/u><\/strong><\/span><\/span><\/p>\n

Bol bol C vitamini t\u00fcketin.Turun\u00e7giller, domates, \u00e7ilek, maydanoz, kivi,portakal gibi besinler C vitamini a\u00e7\u0131s\u0131ndan zengin g\u0131dalard\u0131r. \u201cIntegrative Psychiatry\u201d dergisinde yay\u0131mlanan bir ara\u015ft\u0131rmaya g\u00f6re vitaminler, \u00f6zellikle C vitamini dopamin d\u00fczeyinde \u00f6nemli miktarda art\u0131\u015f sa\u011fl\u0131yor. C vitaminini eczaneden ila\u00e7 olarak da alabilirsiniz.<\/p>\n

Antioksidanlar\u0131n Al\u0131m\u0131n\u0131 Art\u0131r\u0131n<\/u><\/strong><\/span><\/span><\/p>\n

Serbest radikaller dopamini yok eden v\u00fccuttaki zararl\u0131 maddelerdir. Antioksidanlar dopamin \u00fcreten beyin h\u00fccrelerini serbest radikallerin verece\u011fi zarardan korur. Antioksidan bak\u0131m\u0131ndan zengin olanlar \u015funlard\u0131r:<\/strong><\/p>\n

Beta-karoten ve karotenoidler: Ye\u015filllikler, portakal, sebze ve meyveler, ku\u015fkonmaz, brokoli, pancar<\/p>\n

C Vitamini: Biber, portakal, \u00e7ilek, karnabahar, Br\u00fcksel lahanas\u0131<\/strong><\/p>\n

E Vitamini: F\u0131nd\u0131k ve ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi, sebzeler, brokoli, havu\u00e7<\/p>\n

Uykunuzu \u0130yi Al\u0131n<\/u><\/strong><\/span><\/span><\/p>\n

Enerjik olmak ve g\u00fcn\u00fcn ko\u015fullar\u0131na ayak uydurmak i\u00e7in iyi bir uyku \u015fartt\u0131r. G\u00fcnde 7-8 saatlik bir uyku dopamin i\u00e7in yeterlidir. \u00c7\u00fcnk\u00fc dopamin fazlal\u0131\u011f\u0131 ve eksikli\u011finde uyku \u00e7ok m\u00fchimdir.<\/strong><\/p>\n

\u0130yi hissetmeyi de\u011fil de sadece dopamin seviyesini art\u0131rmay\u0131 ama\u00e7l\u0131yorsan\u0131z, uykusuzluk dopamin seviyenizi h\u0131zla art\u0131racakt\u0131r. Yorgun halsiz ve sinirli olman\u0131za ra\u011fmen dopamin seviyeniz yukar\u0131da olacakt\u0131r, \u00e7eli\u015fkili bir durum gibi g\u00f6z\u00fckse de, bilim adamlar\u0131 uzun s\u00fcre uykusuz kalan ki\u015filerin dopamin oranlar\u0131n\u0131n y\u00fcksek oldu\u011funu g\u00f6zlemlemi\u015fler.<\/p>\n

Sa\u011fl\u0131ks\u0131z Yiyeceklerden Uzak Durun<\/u><\/strong><\/span><\/span><\/p>\n

\u015eeker, ya\u011f ve kolesterol\u00fc y\u00fckselten g\u0131dalardan uzak durun. \u00c7\u00fcnk\u00fc bu besinler sa\u011fl\u0131ks\u0131z olmalar\u0131n\u0131n yan\u0131nda dopamin seviyesinin d\u00fc\u015fmesine de sebep olur.<\/strong> Bu yiyecekler serotonin seviyenizi ge\u00e7ici olarak y\u00fckseltir ancak bu y\u00fckseli\u015fin ard\u0131ndan d\u00fc\u015f\u00fc\u015f meydana gelir ve bu g\u0131dalar v\u00fccudunuzun dopamin \u00fcretme yetene\u011fini baltalar.<\/p>\n

Mekan De\u011fi\u015fikli\u011fi Yap\u0131n!<\/u><\/strong><\/span><\/span><\/p>\n

Seyahat edin ferahlay\u0131n! S\u00fcrekli ayn\u0131 yerde ayn\u0131 pozisyonda oturmak dopamin hormonunun salg\u0131lanmas\u0131na zarar verir. Bu y\u00fczden d\u00fczenli aral\u0131klarla bulunulan mekan\u0131n de\u011fi\u015ftirilmesi \u00f6nemlidir.<\/p>\n

Hedefleriniz Olsun!<\/u><\/strong><\/span><\/span><\/p>\n

 Dopamin zevkle ilgilidir; kesinlikle hedonistik(hazc\u0131) bir beyin kimyasal\u0131d\u0131r. Dopaminin sadece \u00f6d\u00fcl\u00fc kazand\u0131\u011f\u0131n\u0131zda de\u011fil, \u00f6d\u00fcle yakla\u015ft\u0131\u011f\u0131n\u0131zda da salg\u0131lan\u0131r. Hedeflerinizi ger\u00e7ekle\u015ftirmeyi beynimiz \u00f6d\u00fcl olarak g\u00f6r\u00fcp, o hadeflere yakla\u015ft\u0131k\u00e7a dopamin salg\u0131layacakt\u0131r. <\/strong>Yeni bir hedef belirleyip ona ula\u015fma iste\u011fi dopamini art\u0131racakt\u0131r. Hedefiniz b\u00fcy\u00fck olmak zorunda de\u011fildir.Hedefleriniz k\u00fc\u00e7\u00fck olsa da olur.<\/p>\n

Dopamin \u0130lac\u0131 Kullanmay\u0131 Deneyin<\/u><\/strong><\/span><\/span><\/p>\n

Baz\u0131 doktorlar beyinde dopamin y\u00fckselmesini sa\u011flamak i\u00e7in B6 Vitamini takviyesi ve L-Fenilalanin (Phe) tavsiye ediyor. Benzer \u015fekilde, Feniletilamin (PEA), \u00e7ikolatada da bulunan bir maddedir ve \u00e7ikolata da mutluluk hormonu salg\u0131lat\u0131r<\/u>.. PEA ayr\u0131ca kilo kayb\u0131 ile ilgili terap\u00f6tik yararlar sa\u011flar.<\/p>\n

Depresyon:<\/strong> D\u00fc\u015f\u00fck dopamin depresyon ile ili\u015fkilidir. Do\u011fal y\u00f6ntemler i\u015fe yaramazsa antidepresana ba\u015flama konusunda doktorunuzla konu\u015fabilirsiniz.<\/p>\n

Dopamin Diyeti Nas\u0131l Yap\u0131l\u0131r? Diyetisyen Gizem \u015eeber\u2019den<\/u><\/strong><\/span><\/span><\/p>\n

(Bu men\u00fc; 25-35 ya\u015f aras\u0131, hi\u00e7bir sa\u011fl\u0131k sorunu olmayan, fiziksel aktivite d\u00fczeyi orta kad\u0131nlar i\u00e7in \u00f6rnek olarak veriliyor. Beslenme program\u0131 ki\u015fiye \u00f6zel d\u00fczenlenmelidir.)<\/strong><\/p>\n

KAHVALTI<\/strong><\/span><\/span><\/p>\n

    \n
  1. 1 su barda\u011f\u0131 yar\u0131m ya\u011fl\u0131 s\u00fct<\/li>\n
  2. 6 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/strong><\/li>\n<\/ol>\n

    Ara-1:<\/strong><\/span><\/span><\/p>\n

      \n
    1. 1 su barda\u011f\u0131 yar\u0131m ya\u011fl\u0131 s\u00fct<\/li>\n
    2. 6 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/strong><\/li>\n
    3. 15 adet f\u0131nd\u0131k veya 12 adet badem veya 3 adet tam ceviz<\/li>\n<\/ol>\n

      \u00d6\u011eLE:<\/strong><\/span><\/span><\/p>\n

        \n
      1. 1 porsiyon tavuk sote veya \u0131zgara tavuk veya \u00f6rdek eti<\/li>\n
      2. Yo\u011furtlu semizotu salatas\u0131<\/strong><\/li>\n
      3. 2 dilim tam bu\u011fday ekme\u011fi<\/li>\n<\/ol>\n

        Ara-2:<\/strong><\/span><\/span><\/p>\n

          \n
        1. 1 adet tost (bol beyaz peynirli, tam tah\u0131ll\u0131 ekme\u011fe, ya\u011fs\u0131z)<\/li>\n<\/ol>\n

          AK\u015eAM<\/strong><\/span><\/span><\/p>\n

            \n
          1. 1 adet \u0131zgara bal\u0131k<\/li>\n
          2. 4 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011fl\u0131 deniz b\u00f6r\u00fclcesi<\/strong><\/li>\n
          3. Mevsim salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ile)<\/li>\n
          4. 4 yemek ka\u015f\u0131\u011f\u0131 dolusu f\u0131r\u0131nda patates ezmesi<\/strong><\/li>\n<\/ol>\n

            GECE<\/strong><\/span><\/span><\/p>\n

              \n
            1. 1 porsiyon meyve<\/li>\n
            2. 20 gram bitter \u00e7ikolata<\/strong><\/li>\n<\/ol>\n

              Afrodizyak Nedir? Afrodizyak Yiyecekler Cinselli\u011fe \u0130yi Gelen Bitkiler T\u0131klay\u0131n\u0131z <\/span><\/a><\/strong><\/span><\/p>\n

              Hormon Testi Nedir Nas\u0131l Yap\u0131l\u0131r?Hormon Testi Sonu\u00e7lar\u0131 Normal De\u011ferler T\u0131klay\u0131n\u0131z<\/a><\/strong><\/span><\/p>\n

              Testesteon (Testosteron) Nedir D\u00fc\u015f\u00fckl\u00fc\u011f\u00fc Do\u011fal Yollarla Nas\u0131l Art\u0131r\u0131l\u0131r T\u0131klay\u0131n\u0131z<\/span><\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

              Dopaminin yeri hayat\u0131m\u0131zda \u00e7ok \u00f6zeldir.\u00a0Dopamin nedir, nas\u0131l art\u0131r\u0131l\u0131r?\u00a0Makalemizde size bu konuda \u00e7e\u015fitli bilgiler verece\u011fiz.\u00a0Beyin taraf\u0131ndan do\u011fal olarak Dopaminin yeri hayat\u0131m\u0131zda \u00e7ok \u00f6zeldir. Dopamin nedir, nas\u0131l art\u0131r\u0131l\u0131r? Makalemizde size bu konuda \u00e7e\u015fitli bilgiler verece\u011fiz. Beyin taraf\u0131ndan do\u011fal olarak \u00fcretilen kendinizi iyi hissetmenizi ve kendinize g\u00fcvenmenizi sa\u011flayan hormona dopamin denir, dopamin, mutluluk hormonu olarak da adland\u0131r\u0131l\u0131r. Yiyecek ya da seks gibi zevk veren […]<\/p>\n","protected":false},"author":30,"featured_media":43564,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[34190,34194,34192,34193,34191],"class_list":["post-43565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-dopamin","tag-dopamin-artirma","tag-dopamin-diyeti","tag-dopamin-iceren-yiyecekler","tag-mutluluk-hormonu"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43565"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=43565"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43565\/revisions"}],"predecessor-version":[{"id":43566,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43565\/revisions\/43566"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/43564"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=43565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=43565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=43565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}