9 Dzakaratidzirwa Nzira dzekugadzirisa MaHormone Anodzora Kurema Kwako

Zvemukati

• 1. Insulin
• 2. Leptin
• 3. Ghrelin
• 4. Cortisol
• 5. Estrogen
• 6. Neuropeptide Y (NPY)
• 7. Glucagon-Senge Peptide-1 (GLP-1)
• 8. Cholecystokinin (CCK)
• 9. Peptide YY (PYY)
• 10. Chero Chimwe Chinhu?

Kurema kwako kunonyanya kudzorwa nemahomoni.

Kutsvagurudza kunoratidza kuti mahormone anokanganisa chishuwo chako uye nemafuta mangani aunochengeta (,,).

Hedzino gumi nzira dzeku "gadzirisa" mahormone anodzora huremu hwako.

1. Insulin

Insulin ihormone inogadzirwa nemasero e beta epancreas yako.

Iyo yakavanzwa mune zvidiki zvidiki mukati mezuva rese uye mune yakakura zviyero mushure mekudya.

Insulini inobvumira maseru ako kutora shuga yeropa kuitira simba kana kuchengetedza, zvinoenderana nezvinodiwa panguva iyoyo.

Insulin ndiyo zvakare yakakurisa mafuta ekuchengetedza mahormone mumuviri. Inotaurira maseru emafuta kuti achengete mafuta, uye inodzivirira mafuta akachengetwa kubva pakuputswa.

Kana masero ari insulini isingabatike (yakajairika), ese shuga yeropa uye insulin mazinga anokwira zvakanyanya.

Chronically yakakwidziridzwa insulin mazinga (anonzi hyperinsulinemia) inogona kutungamira kumatambudziko mazhinji ehutano, kusanganisira kufutisa uye metabolic syndrome (,, 6).

Kudya zvakanyanya - kunyanya shuga, yakanatswa makabhohaidhiretsi, uye chikafu chinokurumidza - kunotyaira insulin kushora uye kunowedzera insulin mazinga (,,).

Heano mamwe matipi ekumisikidza insulin mazinga uye nekuvandudza insulin kunzwa.

• Dzivisa kana kuderedza shuga: Yakakwira huwandu hweiyo fructose uye sucrose inokurudzira insulin kuramba uye inosimudzira insulin mazinga (,,,,,).
• Deredza makabhohaidhiretsi: Kudya kwakaderera-carb kunogona kukonzera kudonha nekukurumidza mumazinga e insulin (,,,).
• Zadza puroteni: Mapuroteni anonyatsomutsa insulin munguva pfupi. Nekudaro, iyo inofanirwa kutungamira kukudzikiswa-kwenguva refu mukushushikana kwe insulin nekubatsira iwe kurasikirwa nemafuta emimba (,).
• Sanganisira yakawanda mafuta ane hutano: Mafuta eOmega-3 anowanikwa muhove dzakakora anogona kubatsira kudzikisa kutsanya insulin mazinga ().
• Rovedza muviri nguva dzose: Vakadzi vane huremu hwakawanda vaifamba nekukasira kana kumhanya-mhanya vaive nekuvandudzwa kwe insulin kunzwa mushure memasvondo gumi nemana muchidzidzo chimwe (,,).
• Tora zvakakwana magnesium: Insulin inoshingirira vanhu kazhinji yakaderera mune magnesium, uye magnesium zvinowedzera zvinogona kuvandudza insulin senzwi (,,).
• Inwa girini tii: Green tii inogona kudzikisa shuga yeropa uye insulin mazinga (,).

Pazasi Pazasi:

Insulin ndiyo yakakosha kuchengetedza mafuta mumuviri. Kuderedza kudya kweshuga, kucheka carbs uye kurovedza muviri ndiyo nzira dzakanakisa dzekudzikisa insulin mazinga.

2. Leptin

Leptin inogadzirwa nemafuta ako maseru.

Inoonekwa se "satiety hormone" inoderedza kudya uye inoita kuti unzwe kuguta.

Sehomoni inoratidza chiratidzo, basa rayo nderekukurukura neiyo hypothalamus, chikamu chehuropi hwako chinogadzirisa chishuwo uye kudya chikafu.

Leptin anotaurira huropi kuti pane mafuta akakwana mukuchengetedza uye hapachina chinodiwa, izvo zvinobatsira kudzivirira kunyanya kudya.

Vanhu vakafutisa kana kufutisa kazhinji vane mwero wakanyanya weleptin muropa ravo. Muchokwadi, kumwe kuongorora kwakawana kuti leptin mwero muvanhu vakafutisa yaive yakapetwa ka4 kupfuura vanhu vehuremu hwese ().

Kana leptin ichideredza kudya, saka vanhu vakafutisa vane huwandu hwakanyanya hwe leptin vanofanira kutanga kudya zvishoma uye kuonda.

Nehurombo, mukufutisa iyo leptin system haishande sezvainofanirwa. Izvi zvinonzi septin kuramba.

Kana chiratidzo che leptin chikaremara, meseji yekurega kudya haisvike kuuropi, saka haina kuona kuti une simba rakakwana rakachengetwa (,).

Mukukosha, uropi hwako hunofunga kuti iri kuziya nenzara, saka unotyairwa kuti udye.

Mazinga eLeptin anoderedzwawo paunorasikirwa nehuremu, chinova chimwe chezvikonzero chikuru zvakanyanya kuomarara kuonda munguva refu. Uropi hunofunga kuti uri kufa nenzara, uye ndokusundidzira iwe kuti udye zvimwe (,,).

Zvimwe zvikonzero zviviri zvinogona kukonzera leptin kuramba zvinogara zvakasimudza insulin mazinga uye kuzvimba mu hypothalamus (,,,,,).

Heano mazano mashoma ekuvandudza leptin senzwi:

• Dzivisa chikafu chinoputira: Deredza chikafu chinokonzera kuzvimba, kunyanya zvinwiwa zvine shuga uye mafuta ekufambisa.
• Idya zvimwe zvekudya: Idya zvimwe zvinopesana nezvirwere, zvakadai sehove ine mafuta ().
• Rovedza muviri nguva dzose: Kuita zvine mwero kunogona kuvandudza leptin senitivity (,,).
• Wana nguva yakakwana yekurara: Zvidzidzo zvakaratidza kuti kusakwana kwekurara kunotungamira mukudonha kwemazinga e leptin uye kuwedzera chishuwo chekudya (,).
• Zvokuwedzera: Mune kumwe kuongorora, vakadzi pane yekurema-kurasikirwa chikafu avo vakatora alpha-lipoic acid nemafuta ehove vakarasikirwa huremu hwakawanda uye vakave nekudzikira kudiki muleptin kupfuura avo vari muboka rinodzora ().

Pazasi Pazasi:

Vanhu vane kufutisa vanowanzo kuve vanopesana nemhedzisiro yeleptin. Kudya zvinopesana nezvirwere, kurovedza muviri uye kuwana kurara kwakaringana kunovandudza leptin senzwi.

3. Ghrelin

Ghrelin inozivikanwa se "nzara kemikari." Kana dumbu rako risina chinhu, rinoburitsa ghrelin, iyo inotumira meseji kune iyo hypothalamus inokuudza kuti udye ().

Kazhinji, ghrelin nhanho dzakakwirira kwazvo usati wadya uye dzakadzikira ingangoita awa imwe mushure mekudya.

Nekudaro, mune vanhu vakafutisa uye vakafutisa, kutsanya ghrelin mazinga anowanzo kudzika kupfuura kune vanhu vehuremu hwese (,).

Zvidzidzo zvakaratidza zvakare kuti mushure mekunge vanhu vakafutisa vadya chikafu, ghrelin inongodzikira zvishoma. Nekuda kweizvi, iyo hypothalamus haigamuchire yakasimba chiratidzo chekumira kudya, izvo zvinogona kutungamira mukudya zvakanyanya (52).

Heano matipi mashoma ekuvandudza mashandiro e ghrelin:

• Shuga: Dzivisa yakakwira-fructose chibage sirasi uye shuga-zvinotapira zvinwiwa, izvo zvinogona kukanganisa ghrelin mhinduro mushure mekudya (,).
• Mapuroteni: Kudya mapuroteni pakudya kwese, kunyanya kudya kwekuseni, kunogona kudzora ghrelin nhanho uye kukurudzira kuguta (,,,).

Pazasi Pazasi:

Kudya zvakawanda zveprotein uye kudzivirira chikafu uye zvinwiwa zvine shuga yakawanda kunogona kubatsira kukwidziridza ghrelin mazinga.

4. Cortisol

Cortisol ihormone inogadzirwa neadrenal glands.

Inozivikanwa se "stress hormone" nekuti inosunungurwa kana muviri wako uchinzwa kunetseka.

Kufanana nemamwe mahormone, zvakakosha kuti urarame. Nekudaro, anogara akakwidziridzwa mazinga e cortisol anogona kutungamira mukunyanyisa uye kuwedzera uremu ().

Zvinotaridza kuti vakadzi vanotakura huremu hwakawandisa kutenderera nepakati vanopindura kushushikana nekuwedzera kukuru kwecortisol (,).

Zvisinei, kudya kwakasimba kunogonawo kusimudza cortisol. Mune kumwe kuongorora, vakadzi vakadya yakaderera-koriori chikafu vaive nemazinga akakwirisa ecortisol uye vakataura vachinzwa kushushikana kupfuura vakadzi vaidya chikafu chakajairika ().

Aya marongero anogona kudzikisa huwandu hwecortisol:

• Kudya kwakaringana: Tevera yakaenzana, chaiyo yekudya-yakavakirwa chikafu. Usacheke macalorie kune akanyanya kudzika mazinga.
• Fungisisa: Kudzidzira kufungisisa kunogona kudzora zvakanyanya kugadzirwa kwecortisol ().
• Kuteerera mumhanzi:. Vanoongorora vanotaura kuti kana mimhanzi inozorodza ichiridzwa panguva yekurapwa, cortisol haimuki zvakanyanya (,).
• Rara zvakanyanya: Imwe ongororo yakawana kuti kana vatyairi vendege vakarasa maawa gumi nemashanu ekurara mukati mevhiki, huwandu hwavo hwecortisol hwakawedzera ne50-80% ().

Pazasi Pazasi:

High cortisol mazinga anogona kuwedzera kudya kwekudya uye kukurudzira kuwedzera uremu. Kudya kudya kwakaringana, kugadzirisa kushushikana uye kurara zvakanyanya kunogona kubatsira kugadzirisa kugadzirwa kwecortisol.

5. Estrogen

Estrogen ndiyo inonyanya kukosha mukadzi bonde mahormone.

Inonyanya kugadzirwa nemazai, uye inobatanidzwa mukugadzirisa nzira yekubereka yevakadzi.

Ose ari maviri akakwirira uye akaderera mazinga eestrogen anogona kutungamira mukurema. Izvi zvinoenderana nezera, chiito chemamwe mahormone, uye nehutano huzhinji.

Kuchengetedza kubereka mukati memakore ekubereka, estrogen inotanga kusimudzira kuchengetedza mafuta pakuyaruka ().

Pamusoro pezvo, zvinogona kukurudzira kuwana kwemafuta muhafu yekutanga yepamuviri ().

Vakadzi vakafutisa vanowanzove nemazinga akakwirisa eestrogen kupfuura vakadzi vane huremu hwakajairwa, uye vamwe vaongorori vanotenda kuti izvi zvinokonzerwa nekukanganisa kwenzvimbo ().

Munguva yekuguma kuenda kumwedzi, apo estrogen mazinga anodonha nekuti mashoma anogadzirwa mumazai, saiti yekuchengetedza mafuta inoshanduka kubva muhudyu nezvidya kuenda kune visceral mafuta mudumbu. Izvi zvinokurudzira insulin kuramba uye zvinowedzera chirwere chirwere (,).

Aya ekudya zvinovaka muviri uye marongero ehupenyu anogona kubatsira kubata estrogen:

• Fiber: Idya yakawandisa fiber kana iwe uchida kudzikisa esrogen mazinga (,,).
• Cruciferous miriwo: Kudya cruciferous miriwo kunogona kuve nemhedzisiro inobatsira pane estrogen (,).
• Mbeu yeflakisi: Kunyangwe iyo phytoestrogens mavari iri ine gakava, mbeu yeflakisi inoita kunge ine zvinobatsira pane estrogen mune vazhinji vakadzi (,).
• Exercise: Chiitwa chemuviri chinogona kubatsira kudzikamisa mazinga eestrogen mune ese premenopausal uye postmenopausal vakadzi (,).

Pazasi Pazasi:

Kana eestrogen mazinga akanyanya kukwirira kana kudzikira, kurema kunogona kuitika. Izvi zvinoenderana nezera uye zvimwe zvehomoni zvinhu.

6. Neuropeptide Y (NPY)

Neuropeptide Y (NPY) ihormone inogadzirwa nemasero ari muuropi uye nehurongwa hwetsinga.

Inokurudzira kuda kudya, kunyanya makabhohaidhiretsi, uye iri pamusoro panguva dzekutsanya kana kushaya chikafu (,,).

Nhanho dzeeuropeptide Y dzakakwidziridzwa panguva dzekunetseka, izvo zvinogona kutungamira mukunyanyisa uye mafuta emimba kuwana (,,).

Kurudziro yekudzikisa NPY:

• Idya mapuroteni akakwana: Kudya mashoma mapuroteni akaratidzirwa kuwedzera kuburitswa kweNPY, iyo inotungamira kunzara, kuwedzera kudya kwekudya uye kuwedzera uremu ().
• Usatsanye kwenguva refu. Zvidzidzo zvezvipfuyo zvakaratidza kuti kutsanya kwenguva refu, senge anopfuura maawa makumi maviri nemana, kunogona kuwedzera zvinoshamisa NPY nhanho (,,).
• Soluble faibha: Kudya zvakawanda zvinogadziriswa prebiotic fiber yekudyisa mabhakitiriya ane hunyanzvi mumatumbu kunogona kudzikisa nhanho dzeNPY ().

Pazasi Pazasi:

Neuropeptide Y (NPY) inomutsa nzara, kunyanya panguva yekutsanya uye nenguva dzekunetseka. Mapuroteni uye fiber inogadzikana inogona kubatsira kudzikisa NPY.

7. Glucagon-Senge Peptide-1 (GLP-1)

Glucagon-yakaita peptide-1 (GLP-1) ihormone inogadzirwa mumatumbu ako kana zvinovaka muviri zvichipinda mumatumbu.

GLP-1 inoita basa rakakura mukuchengetedza mashuga eropa akasimba, uye zvakare inoita kuti unzwe kuguta.

Vatsvagiri vanotenda kudzikira kwechido kunoitika nekukurumidza mushure mekuremerwa kwekuremerwa kuvhiyiwa kuri pamwe nekuda kwekuwedzera kugadzirwa kweGLP-1 ().

Mune kumwe kuongorora, varume vakapihwa mhinduro yeGLP-1 nechikafu chamangwanani vakashumirwa vanonzwa kugutsikana uye vakapedzisira vadya 12% mashoma macalorie masikati ().

Mazano ekuwedzera GLP-1:

• Idya mapuroteni mazhinji. Yakakwira-mapuroteni chikafu sehove, whey protein uye yogati yakaratidzirwa kuwedzera GLP-1 mazinga uye kugadzirisa insulin senzwi (,,).
• Idya zvinopesana nezvirwere. Kuzvimba kusingaperi kunosanganisirwa nekuderedzwa kweGLP-1 kugadzirwa ().
• Leafy greens: Mune kumwe kuongorora, vakadzi vakadya mashizha akasvibira miriwo senge sipinachi uye kare vakaona yakakwira GLP-1 mazinga uye vakarasika huremu hwakawanda kupfuura iro rinotonga boka ().
• Probiotics: Mukudzidza kwemhuka, mushonga unogadzira probiotic wakawedzera huwandu hweGLP-1, izvo zvakakonzera kudzikira kwekudya ().

Pazasi Pazasi:

GLP-1 inogona kudzikisira kudya uye kuwedzera kuonda. Kudya chikafu chakakwira mumapuroteni uye magidhi kunogona kubatsira kusimudzira ako mazinga.

8. Cholecystokinin (CCK)

Kunge GLP-1, cholecystokinin (CCK) ndeimwe satiety hormone inogadzirwa nemaseru mumatumbu ako ().

Huwandu hwakawanda hweCCK hwakaratidzwa kudzikisa kudya mune vese vanhu vakaonda uye vakafutisa (,,).

Maitiro ekuwedzera CCK:

• Mapuroteni: Idya mapuroteni mazhinji pakudya kwese ().
• Mafuta ane hutano: Kudya mafuta kunokonzeresa kuburitswa kweCCK ().
• Fiber: Mune kumwe kuongorora, apo varume vaidya chikafu chine bhinzi, avo maCCK mazinga akasimuka zvakapetwa zvakapetwa kupfuura pavaidya chikafu chakaderera-fiber ().

Pazasi Pazasi:

CCK ihormone inoderedza kudya uye inogadzirwa kana iwe uchidya mapuroteni, mafuta, uye faibha.

9. Peptide YY (PYY)

Peptide YY (PYY) ndeimwe dumbu hormone inodzora chishuwo.

Inosunungurwa nemasero mumatumbu uye mukoloni.

Peptide YY inofungidzirwa kuti inoita basa rakakura mukuderedza kudya kwekudya uye kudzikisa njodzi yako yekurema (,).

Matanho ekuwedzera PYY:

• Kudya kwakaderera-carb: Iwe unofanirwa kudya yakaderera-carb chikafu chinovakirwa pane zvisina kugadzirwa chikafu kuitira kuti uchengete mashuga eropa akasimba. Yakakwira shuga yeropa inogona kukanganisa mhedzisiro yePYY (,,).
• Mapuroteni: Idya mapuroteni mazhinji kubva kumhuka kana sosi (,).
• Fiber: Idya fiber yakawanda (,,).

Pazasi Pazasi:

Kuti uwedzere huwandu hwePPY uye udzikise kudya, edza kudzivirira zvakagadziriswa makabhohaidhiretsi uye kudya yakawanda yeprotein uye fiber.

10. Chero Chimwe Chinhu?

Mahormone anoshanda pamwechete kuwedzera kana kudzikisira chishuwo uye mafuta ekuchengetedza.

Kana iyo sisitimu ikasashanda nemazvo, unogona kuzviwana uchinetseka nenyaya dzehuremu nguva dzese.

Neraki, dhayeti uye mararamiro shanduko anogona kuva nemhedzisiro ine simba pane aya mahormone.