Dusobanukirwe umusemburo wa serotonin

Muri imwe mu nkuru zatambutse hari aho twavuze ibyerekeye serotonin aho twavugaga ko igira uruhare rukomeye mu bijyanye no gukora imibonano mpuzabitsina. (Iyo nkuru wakongera kuyisoma hano)

Muri iyo nkuru twari twavuze ko tuzafata akanya tukavuga birambuye kuri uyu musemburo ufite ibindi byiza byinshi umariye umubiri wacu.

Muri iyi nkuru turavuga akamaro kayo mu mubiri, ibikubaho iyo yagabanyutse, imiti ikoreshwa mu kuyizamura, ingaruka iyo ibaye nyinshi mu mubiri ndetse tunavuge uburyo wakongera uyu musemburo wifashishije amafunguro.

1. 
   

   Kongera umunezero

   
   

Ubushakashatsi bugaragaza ko uyu musemburo ugira uruhare runini mu gutuma akanyamuneza kiyongera. Ukaba ubikora uringaniza ibyiyumviro nuko bigatera ibyishimo, kunyurwa, no kureba ibintu mu mfuruka nziza

2. 
   

   Kuvura kwiheba no kwigunga n’agahinda gasaze

   
   

Ubushakashatsi kandi bwerekana ko kugabanyuka kwa serotonin bitera kwiheba no kwigunga. Ni nayo mpamvu mu miti ihabwa abafite ibibazo by’imitekerereze habonekamo ituma umubiri ubasha kwinjiza serotonin ihagije

3. 
   

   Gusinzira neza

   
   

Uyu musemburo ushinzwe isakazamakuru mu mubiri kandi utuma ubasha gusinzira neza. Iyo uri ku gipimo gikwiye usinzira bitagoranye rwose. Gusa nanone iyo ubaye mwinshi cyane bishobora gutera kudasinzira neza

4. 
   

   Gufasha mu mikorere y’ubwonko

   
   

Imikorere y’ubwonko ivugwa hano harimo kubasha gufata mu mutwe, kubasha kwibuka, no kurinda kugerwaho n’indwara zinyuranye zifata mu bwonko.

5. 
   

   Ifasha mu gukora imibonano

   
   

Ibi nibyo byatumye uyu musemburo tuwuvugaho muri iyi nkuru. Akenshi iyo udatuje, ufite stress ntabwo wakora imibonano ngo bigende neza. Rero uyu musemburo kuko urwanya ibi utuma imibonano nayo ibasha kugenda neza. Ikindi kandi uyu musemburo ukaba ufasha igitsina cy’umugabo gufata umurego ndetse akanatinda kurangiza.

6. 
   

   Ni mwiza mu igogorwa

   
   

Uyu musemburo iyo uri ku gipimo cyiza utuma igifu n’amara bikora neza. Iyo ugize ikibazo cyo kwituma impatwe uyu musemburo mu rwungano ngogozi uhita ugabanyuka kugirango witume neza naho iyo warwaye impiswi uriyongera. Byose bigakorwa kugirango kwituma bigende neza

7. 
   

   Kuvura uburibwe

   
   

Abarwara umutwe w’uruhande rumwe rimwe na rimwe bahabwa imiti ituma uyu musemburo wiyongera mu bwonko. Ibi bigatuma bwa buribwe bubasha kugabanyuka no gukira.

 

Ibyerekana ko uyu musemburo ari mucye

 

Uyu musemburo ushobora kuba mucye mu mubiri. Iyo wagabanyutse rero birangwa n’ibikurikira:

• Kwiheba no kwigunga


• Kwiyenza


• Umunabi n’agahinda gasaze


• Kwivumbura


• Kutigirira icyizere


• Ikizibakanwa no kutabasha kurya


• Kutibuka


• Kubura ibitotsi


• Umunaniro uhoraho


• Ibibazo mu igogorwa


• Isesemi no kuruka

 

Nubwo igitera uyu musemburo kugabanyuka kitarasobanuka neza, ariko harimo:

• Kuba mu mubiri ibyakira serotonin ari bicye


• Kuba ibyakira serotonin bidakora neza


• Kuba mu mubiri hatarimo vitamini D, vitamini B6, ibinure bya omega-3 na tryptophan bihagije kuko nibyo bituma serotonin iboneka ihagije

Ubushakashatsi kandi bugaragaza ko abana bagiriwe ihohoterwa bakiri bato bagira uyu musemburo mucyeya.

 

Ibi mu kubivura hakoreshwa imiti inyuranye iri mu bwoko bwa SSRIs (selective serotonin reuptake inhibitors) ikaba imiti ishinzwe kurwanya igabanyuka cyangwa ibura rya serotonin mu mubiri.

Ikaba imiti ikunze guhabwa abafite ikibazo cya depression n’ibindi bijyanye n’imitekerereze.

Iyi miti ikaba ariko ikoreshwa gusa iyo muganga yayikwandikiye kandi ugasabwa kuyikoresha uko wayandikiwe kuko iyo ibaye myinshi mu mubiri itera ibindi bibazo.

Imwe muri iyi miti twavuga Fluoxetine (Prozac), Sertraline (Zoloft), Citalopram (Celexa) na Escitalopram (Lexapro)

 

Ingaruka zo kugira serotonin nyinshi mu mubiri

 

Uramutse ukoresheje umuti wa SSRI urenze igipimo cyangwa ugakoresha amoko abiri icyarimwe (hejuru twatanze ingero zayo) bitera ibibazo binyuranye mu mubiri kuko uba winjije igipimo kirenze igikenewe. Ingaruka twavugamo:

 

 

• Kuvangirwa mu mutwe


• Impiswi


• Umutwe udasanzwe


• Umuvuduko ukabije w’amaraso


• Umutima utera indihaguzi


• Kubira ibyuya


• Gutentebuka mu mikaya

 

Iyo bikabije kandi bishobora no kubyara urupfu. Gusa iyo ukurikije igipimo muganga yakwandikiye, ntacyo ubusanzwe iyi miti itwara mu mubiri.

Uko wakongera serotonin nta miti

 

Mu buryo busanzwe uyu musemburo ushobora kuwongera kandi inkuru nziza ni uko kuwongera mu buryo bwa kamere bidashobora gutuma uba mwinshi cyane ku buryo byatera ikibazo ahubwo uba ku gipimo gikwiye. Bimwe mu byo wakora harimo:

 

• Gukora siporo, bizwiho kongera akanyamuneza no gutuma serotonin mu bwonko yiyongera


• Kota akazuba ka kiberinka cyangwa agasusuruko. Ibi bituma vitamini D iboneka kandi izwiho gutuma serotonin ikorwa mu mubiri


• Imirire. Ubusanzwe nta funguro ribonekamo serotonin ahubwo hari amafunguro atuma tryptophan yiyongera bityo bigatuma na serotonin iboneka. Twavugamo amagi, amafi, epinari, inanasi, fromage, ubunyobwa, imineke, inkoko…


• Gukora ibyongera umunezero. Muri byo harimo gutembera, gukina umukino ukunda, kumva umuziki ukunda, gukora imibonano n’uwo mukundana kandi mubishaka, n’ibindi binyuranye wumva bikunezeza

 

[caption id="attachment_658" align="alignnone" width="960"] Amwe mu mafunguro yongera serotonin[/caption]