10 Hufakazi-Hwakavakirwa Hutano Kubatsirwa kweKupindirana Kwekutsanya

Zvemukati

• 1. Kutsanya kweNguva Dzichinja Basa reMasero, MaGenesis nemaHormone
• 2. Kutsanya Kupindirana Kunogona Kukubatsira Iwe Kuderedza Kurema uye Belly Mafuta
• 3. Kutsanya Kusingagumi Kunogona Kuderedza Insulin Resistance, Kuderedza Njodzi Yako YeRudzi 2 Chirwere cheshuga
• 4. Kutsanya Pakati Penguva Kunogona Kuderedza Kushushikana Kwepfungwa uye Kuzvimba muMuviri
• 5. Kutsanya kwakapindirana Kunogona kuve Kunobatsira Kune Hutano Hwemwoyo
• 6. Kutsanya Kusingagumi Kunopa Maitiro Akawanda Ekugadzirisa Maseru
• 7. Kutsanya Pakati Penguva Kunogona Kubatsira Kudzivirira Gomarara
• 8. Kutsanya Kusingagumi Kwakanaka Kune Brain Yako
• 9. Kutsanya Kusingagumi Kunogona Kubatsira Kudzivirira Chirwere cheAlzheimer
• 10. Kutsanya Kusingagumi Kunogona Kuwedzera Hupenyu Hwako, Kukubatsira Iwe Kurarama Kureba

Kutsanya kuri pakati nepakati inzira yekudya paunotenderera pakati penguva yekudya nekutsanya.

Kune akawanda marudzi akasiyana ekutsanya kwepakati, senge 16/8 kana 5: 2 nzira.

Dzidzo dzakawanda dzinoratidza kuti inogona kuve nemabhenefiti ane simba kumuviri wako uye huropi.

Heano gumi ehumboo-hwakavakirwa hutano mabhenefiti ekupindana kwekutsanya.

1. Kutsanya kweNguva Dzichinja Basa reMasero, MaGenesis nemaHormone

Kana iwe ukasadya kwechinguva, zvinhu zvinoverengeka zvinoitika mumuviri wako.

Semuenzaniso, muviri wako unotanga zvakakosha maseru ekugadzirisa maitiro uye unoshandura huwandu hwehomoni kuita kuti mafuta akachengetwa emuviri awane nyore.

Heano mamwe ekuchinja kunoitika mumuviri wako panguva yekutsanya:

• Insulin mazinga: Mazinga eropa e insulini anodonha zvakanyanya, ayo anobatsira kupisa mafuta ().
• Kukura kwevanhu hormone: Iwo eropa mazinga ekukura kwehormone anogona kuwedzera zvakaringana se5-fold (,). Matanho epamusoro ehormoni aya anobatsira kupisa kwemafuta uye mhasuru kuwana, uye ane zvimwe zvakawanda zvakanaka (,).
• Kugadzira maseru: Muviri unokurudzira maitiro ekugadzirisa maseru, sekubvisa tsvina kubva mumasero ().
• Gene kutaura: Pane shanduko dzinobatsira mumajene akati wandei nemamorekuru zvine chekuita nekureba uye kudzivirirwa kuchirwere (,).

Mazhinji emabhenefiti ekutsanya epakati nepakati anoenderana neshanduko idzi mumahormone, expression expression uye mashandiro emaseru.

Paunotsanya, insulin mwero inodonha uye kukura kwevanhu hormone inowedzera. Maseru ako anotangawo akakosha mashandiro ekugadzirisa maseru uye anochinja majeni avanoratidza.

2. Kutsanya Kupindirana Kunogona Kukubatsira Iwe Kuderedza Kurema uye Belly Mafuta

Vazhinji veavo vanoedza kutsanya kwepakati nepakati vari kuzviita kuti vadzikire uremu ().

Kazhinji kutaura, kutsanya kwenguva pfupi kunoita kuti iwe udye mashoma mashoma ekudya.

Kunze kwekunge iwe uchibhadhara nekudya zvakanyanya panguva yekumwe kudya, unozopedzisira watora mashoma macalorie.

Pamusoro pezvo, kutsanya kwepakati nepakati kunowedzera basa rehomoni kuita kuti hurebe uremu.

Yakadzika insulin mazinga, akakwirira ekukura mahormone uye akawedzera huwandu hwenorepinephrine (noradrenaline) ese anowedzera kuparara kwemafuta emuviri uye kuita kuti ashandise simba.

Neichi chikonzero, kutsanya-kwenguva pfupi chaizvo inowedzera yako metabolic rate ne3.6-14%, zvichikubatsira kupisa mamwe macalorie (,).

Mune mamwe mazwi, kutsanya kwepakati kunoshanda kumativi ese eiyo calorie equation. Inowedzera yako metabolic rate (inowedzera macalorie kunze) uye inoderedza huwandu hwechikafu chaunodya (inoderedza macalorie mukati).

Zvinoenderana neongororo ya2014 yemabhuku esainzi, kutsanya kwakapindirana kunogona kukonzera kuonda kwe3-8% pamusoro pe3-24 mavhiki (12). Iyi yakawanda mari.

Vanhu vakarasikirwawo ne4-7% yechiuno chavo chakatenderedza, izvo zvinoratidza kuti vakarasikirwa nemafuta mazhinji emudumbu, mafuta anokuvadza mudumbu medumbu anokonzera chirwere.

Imwe ongororo yekudzidza zvakare yakaratidza kuti kutsanya kwepakati kwakakonzera kushomeka kwemhasuru kurasikirwa pane kuenderera kwekoriori kurambidzwa ().

Zvinhu zvese zvinofungidzirwa, kutsanya kwepakati nepakati kunogona kuve inoshamisa zvine simba uremu hwekushandisa. Mamwe mashoko pano: Kutsanya Kusingagumi Kunogona Kukubatsira Iwe Kuderedza Kurema.

Kutsanya kuri pakati nepakati kunobatsira iwe kudya mashoma macalorie, uku uchisimudzira metabolism zvishoma. Icho chishandiso chinoshanda kwazvo chekudzora huremu uye mafuta emimba.

3. Kutsanya Kusingagumi Kunogona Kuderedza Insulin Resistance, Kuderedza Njodzi Yako YeRudzi 2 Chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chave chakajairika zvinoshamisa mumakumi emakore apfuura.

Chinhu chayo chikuru ndechehuwandu hwehuga yeropa mumamiriro ekurwisa insulin.

Chero chipi zvacho chinoderedza insulin kushorwa chinofanira kubatsira kudzikisa mashuga eropa uye kudzivirira kubva kurudzi rwechipiri chirwere cheshuga.

Sezvineiwo, kutsanya kwepakati nepakati kwakaratidzirwa kuve kune mabhenefiti makuru ekurwisa insulin uye kunotungamira mukudzikisira kunoshamisa mumashuga eropa (12).

Mune zvidzidzo zvevanhu nezvekutsanya kwepakati, kutsanya shuga yeropa kwakadzikiswa ne3-6%, uku kutsanya insulin kwadzikiswa ne20-31% (12).

Imwe ongororo mumakonzo ane chirwere cheshuga yakaratidzawo kuti kutsanya kwakapindirana kwakadzivirirwa nekukuvara kweitsvo, chimwe chezvinetso zvakanyanya cheshuga ().

Zvinorehwa izvi, ndezvekuti kutsanya kwepakati nepakati kunogona kudzivirira zvakanyanya kune vanhu vari panjodzi yekuvandudza chirwere cheshuga cheshuga.

Nekudaro, panogona kuve nemimwe misiyano pakati pevanhukadzi. Imwe ongororo mumadzimai yakaratidza kuti kudzora shuga muropa kwakanyanya kuwedzera mushure memazuva makumi maviri nemaviri ekureba kwekutsanya protocol ().

Kutsanya kuri pakati nepakati kunogona kudzora kusagadzikana kwe insulin uye kudzikira kweshuga yeropa, zvirinani mune varume.

4. Kutsanya Pakati Penguva Kunogona Kuderedza Kushushikana Kwepfungwa uye Kuzvimba muMuviri

Kushushikana nekushushikana ndeimwe yematanho ekuenda mukukwegura uye dzakawanda zvirwere zvisingaperi ().

Inosanganisira mamorekuru asina kugadzikana anonzi mahara radicals, ayo anoita nemamwe akakosha mamorekuru (senge protein neDNA) uye anovakuvadza (15).

Ongororo dzinoverengeka dzinoratidza kuti kutsanya kwepakati nepakati kunogona kusimudzira kushomeka kwemuviri kune kushushikana kweiyo oxidative (16,).

Pamusoro pezvo, zvidzidzo zvinoratidza kuti kutsanya kwepakati kunogona kubatsira kurwisa kuzvimba, imwe kiyi mutyairi wemarudzi ese ezvirwere zvakajairika (,,).

Zvidzidzo zvinoratidza kuti kutsanya kwepakati kunogona kudzora kukuvara kweiyo oxidative uye kuzvimba mumuviri. Izvi zvinofanirwa kunge zvine mabhenefiti pakurwisa kuchembera uye kukura kwezvirwere zvakawanda.

5. Kutsanya kwakapindirana Kunogona kuve Kunobatsira Kune Hutano Hwemwoyo

Chirwere chemwoyo parizvino ndicho chikuru muurayi ().

Izvo zvinozivikanwa kuti akasiyana mamaki ehutano (anonzi "njodzi zvinhu") anofambidzana pamwe nekuwedzera kana kuderera kwengozi yechirwere chemoyo.

Kutsanya kuri pakati nepakati kwakaratidzwa kunatsiridza njodzi dzakasiyana, kusanganisira BP, huwandu uye LDL cholesterol, triglycerides yeropa, mamaki ekuputira uye mashuga eropa (12,, 22, 23).

Zvisinei, zvakawanda izvi zvinoenderana nezvidzidzo zvemhuka. Mhedzisiro pahutano hwemwoyo inoda kuongororwa zvakawanda kumberi muvanhu mazano asati aitwa.

Zvidzidzo zvinoratidza kuti kutsanya kwepakati nepakati kunogona kugadzirisa akawanda njodzi njodzi dzehosha yemoyo senge reropa, cholesterol mazinga, triglycerides uye anogumbura mamaki.

6. Kutsanya Kusingagumi Kunopa Maitiro Akawanda Ekugadzirisa Maseru

Kana isu tichitsanya, maseru mumuviri anotanga maseru "kubviswa kwemarara" maitiro anonzi autophagy (,).

Izvi zvinosanganisira maseru ari kuputsa uye kugadzirisa mapuroteni akaputsika uye asina kushanda anovaka mukati memasero nekufamba kwenguva.

Kuwedzera kwekuzvipira kunogona kupa dziviriro kubva kuzvirwere zvakati wandei, zvinosanganisira kenza uye chirwere cheAlzheimer (,).

Kutsanya kunokonzeresa metabolic nzira inonzi autophagy, inobvisa tsvina kubva mumasero.

7. Kutsanya Pakati Penguva Kunogona Kubatsira Kudzivirira Gomarara

Gomarara chirwere chinotyisa, chinozivikanwa nekukura kusingadzorwi kwemasero.

Kutsanya kwakaratidzirwa kuve kune akawanda anobatsira mhedzisiro pane metabolism iyo inogona kutungamira kudzikisira njodzi yekenza.

Kunyangwe hazvo zvidzidzo zvevanhu zvichidikanwa, humbowo hunovimbisa kubva kuzvidzidzo zvemhuka hunoratidza kuti kutsanya kwepakati kunogona kubatsira kudzivirira cancer (,,,).

Kune zvekare humwe humbowo pane varwere vegomarara remunhu, kuratidza kuti kutsanya kwakadzora akasiyana mhedzisiro mhedzisiro yekemotherapy ().

Kutsanya kwenguva pfupi kwakaratidzwa kubatsira kudzivirira kenza muzvidzidzo zvemhuka. Rimwe bepa muvanhu rakaratidza kuti rinogona kudzora mhedzisiro inokonzerwa nekemotherapy.

8. Kutsanya Kusingagumi Kwakanaka Kune Brain Yako

Chii chakanakira muviri chinowanzo kuve chakanakira huropi zvakare.

Kutsanya kwepakati nepakati kunovandudza akasiyana metabolic maficha anozivikanwa kuve akakosha kune hutano hwehuropi.

Izvi zvinosanganisira kudzikisira kushushikana kweiyo oxidative, kudzikisira kuzvimba uye kudzikira kweshuga yeropa uye insulin kudzivisa.

Ongororo dzinoverengeka mumakonzo dzakaratidza kuti kutsanya kwepakati kunogona kuwedzera kukura kwemaseru matsva, ayo anofanirwa kunge aine mabhenefiti ekushanda kwehuropi (, 33).

Izvo zvinowedzerawo mazinga ehormone yehuropi inonzi brain-yakatorwa neurotrophic factor (BDNF) (,,), kushomeka uko kwakabatanidzwa mukushushikana uye mamwe matambudziko akasiyana ehuropi ().

Zvidzidzo zvemhuka zvakaratidza zvakare kuti kutsanya kwepakati kunodzivirira kubva kukuvara kwehuropi nekuda kwesitiroko ().

9. Kutsanya Kusingagumi Kunogona Kubatsira Kudzivirira Chirwere cheAlzheimer

Chirwere cheAlzheimer ndicho chirwere chepasirese chinowanzoitika neurodegenerative.

Iko hakuna mushonga unowanikwa weAlzheimer's, saka kuzvidzivirira kuti zvisaonekwe munzvimbo yekutanga kwakakosha.

Chidzidzo mumakonzo chinoratidza kuti kutsanya kwekumbomira kunogona kunonoka kutanga kwechirwere cheAlzheimer kana kudzikamisa kukomba kwayo ().

Mune akateedzana ezviitiko zvemakesi, kupindirana kwemararamiro aisanganisira mazuva ese ekutsanya kwenguva pfupi akakwanisa kuvandudza zvakanyanya zviratidzo zveAlzheimer mu9 kunze kwevarwere gumi (39).

Zvidzidzo zvezvipfuyo zvinoratidzawo kuti kutsanya kunogona kudzivirira kubva kune zvimwe zvirwere zveeurodegenerative, kusanganisira chirwere chaPasinson naHuntington (,).

Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa.

Zvidzidzo mumhuka zvinoratidza kuti kutsanya kwepakati kunogona kudzivirira kubva kuzvirwere zvehutachiona senge chirwere cheAlzheimer.

10. Kutsanya Kusingagumi Kunogona Kuwedzera Hupenyu Hwako, Kukubatsira Iwe Kurarama Kureba

Imwe yeanonyanya kufadza mashandiro ekutsanya kwepakati anogona kuve kugona kwayo kuwedzera hupenyu.

Zvidzidzo mumakonzo zvakaratidza kuti kutsanya kwenguva pfupi kunowedzera hupenyu nenzira imwecheteyo sekuenderera mberi kwekoriori (42, 43).

Mune zvimwe zvezvidzidzo izvi, mhedzisiro yacho yaishamisa. Mune rimwe rawo, makonzo aitsanya zuva rega rega airarama 83% yakareba kupfuura makonzo asina kutsanya (44).

Kunyangwe izvi zviri kure nekuratidzwa muvanhu, kutsanya kwepakati nepakati kwave kuve kwakakurumbira pakati pevanhu vanopokana nekukwegura.

Tichifunga nezve mabhenefiti anozivikanwa emetabolism uye ese marudzi ehutano mamaki, zvine musoro kuti kutsanya kwenguva pfupi kunogona kukubatsira iwe kurarama hupenyu hwakareba uye hune hutano.

Unogona kuwana rumwe ruzivo nezve kutsanya kwepakati pane ino peji: Kupindira Kutsanya 101 - Iyo Yekutanga Yekutanga YeMutungamiriri.