4 Nzira dzeKutsvaira Nzara Hormone

Zvemukati

• Nzara Hormone: Leptin
• Nzara Hormone: Ghrelin
• Nzara Hormone: Cortisol
• Nzara Hormone: Estrogen
• Ongororo ye

Masikati anononoka, kushuva kwemuchina wekutengesa, uye dumbu rinokurira (kunyangwe uchangodya masikati) rinogona kurongedza pamapaundi uye kukanganisa kuda. Asi kugadzirisa izvo zvipingaidzo zvekudya zvine hutano zvinogona kunge zviri pamusoro pe kungozvidzora: Chii uye kana iwe uchidya chinoiswawo nemahormone-ayo, zvakare, anotyisidzirwa neese biology yako uye maitiro ako. Heano maitiro ekusunga mana evakuru vatambi mumitambo yako yemukati yenzara.

Nzara Hormone: Leptin

Kufunga

Yakatumidzwa izwi rechiGiriki rekuti leptos, zvinoreva kuti "mutete," leptin inogadzirwa nemasero emafuta uye inoburitswa muropa paunenge uchidya. Kana muviri ukashanda nemazvo, inokuudza nguva yekurega kudya. Vanhu vakawandisa, zvisinei, vanogona kuburitsa zvakawandisa leptin uye vanogona kukudziridza kuramba kumazinga akakwidziridzwa asingagumi. Uropi hwavo hunofuratira zviratidzo zvekuguta, zvichivasiya vaine nzara kunyange mushure mekudya.

Ita kuti ikushandire iwe: Kugara uchirovedza muviri - kunyanya zvine mwero- kusvika pakukwirira-kwakadzika kudzidzisa-kunogona kubatsira kuchengetedza leptin mazinga achishanda nemazvo, sekureva kwechidzidzo kubva kuTehran University kuIran, sekugona kuwana maawa manomwe kusvika masere ekurara husiku. Kune vanhu vane leptin kuramba, tsvagiridzo inoratidza kuti electroacupuncture (iyo inoshandisa tsono dzinotakura diki magetsi magetsi) inogona kubatsira kudzikisa nhanho uye kudzvinyirira chishuwo.

Nzara Hormone: Ghrelin

Kufunga

Mumwe waLeptin, ghrelin, anozivikanwa sehormone yekuda kudya; kana leptin nhanho dzakaderera-sezvazviri, kana usati wadya mune imwe nguva-ghrelin mazinga akakwirira. Mushure mekudya, ghrelin mazinga anodonha uye kazhinji anogara akaderera kwemaawa akati wandei iwe uchigaya chikafu.

Ita kuti ikushandire iwe: Iyo miitiro yakafanana iyo inobatsira kudzora leptin-kurara uye zuva nezuva kurovedza muviri-inogona kuchengetedza ghrelin mukutarisa. Chimwe chidzidzo, chakabudiswa mumagazini Clinical Sayenzi, Zvakawanikwa zvakare kuti kudya kwakanyanya muprotein kwakadzvinyirira ghrelin yakareba kupfuura kudya kwemafuta ane mafuta. Iyo yeku-pamusoro-iyo-kurema-kurasikirwa uremu inowedzera Vysera-CLS ($ 99 yemwedzi-mumwe kupihwa) inogona zvakare kubatsira kuchengetedza ghrelin mazinga kubva mukudzoka kwechinguva-pamwe nerubatsiro rwekudzivirira eropa-shuga spikes- mushure mekudya, kukurudzira manzwiro ekugutsikana .

Nzara Hormone: Cortisol

Kufunga

Iyi mahormone yekushushikana inogadzirwa sechikamu chemuviri fght-kana-kurwisa mhinduro mukati menguva yekushungurudzika kwemuviri kana kwepamoyo. Inogona kupa kukurudzira kwechinguva kwesimba uye kusvinura, asi inogona zvakare kukonzera yakakwira-carb, yakakwira-mafuta zvishuwo. Kana mazinga achiramba achikwidziridzwa, zvinokonzeresa kuti macalorie achengetwe pakati, zvichipa kune ngozi (uye yakaoma-kurasikirwa) mafuta edumbu.

Ita kuti zvikushandire: Nzira yakanakisa yekuchengeta cortisol isipo? Kuzorora. Tsvagiridzo inoratidza kuti nzira dzekuzorodza dzakaita sekufungisisa, yoga, uye kuteerera mimhanzi inozorodza inoderedza kushushikana kwehomoni. Kana, funga nekukurumidza fx: Mune imwe ongororo kubva kuUniversity College London, vanhu vakashushikana-vaigara vachinwa tii nhema vaive nemazinga ecortisol 20 muzana yakaderera pane avo vanosvuta chinwiwa che placebo; mune imwe kubva kuvatsvagiri veAustralia, avo vaitsenga chingamu vaive nematanho gumi nezviviri kubva muzana pane avo vasina.

Nzara Hormone: Estrogen

Kufunga

Mahomoni epabonde anochinja-chinja mumwedzi wese, zvichienderana nekutenderera kwako uye kana uri kushandisa hormonal birth control. Kazhinji, estrogen ndiyo yakaderera pane zuva rekutanga rekutevera kwako. Iyo inokwira kwemavhiki maviri, uyezve inotora kunyura mumavhiki matatu uye mana ekufamba kwako. Kudonha estrogen kunokonzeresa huwandu hweserotonin kudonha uye cortisol inomuka, saka unogona kunzwa uchinge wakasviba uye uine nzara kupfuura zvakajairwa-izvo zvinogona kutungamira mukuzvinyudza, kunyanya pane zvine mafuta, zvine munyu, kana zvine shuga.

Ita kuti ikushandire iwe: Kugutsa zvishuwo zvine chekuita nePMS hazvigadzirise zviratidzo, saka batsira kuenzanisa mahormone ako- uye kugutsa chishuwo chako-nemakarobhu akaomarara sepasta yegorosi, bhinzi, uye mupunga wakasviba.

Ongororo ye