Nzira Dzakasikwa dzekuenzanisa Mahormone Ako

Zvemukati

• 1. Idya Mapuroteni Akaringana paKudya Kwose
• 2. Shingairira muKugara Uchirovedza muviri
• 3. Dzivisa Shuga uye Yakanatswa Carbs
• 4. Dzidza Kuderedza Kushushikana
• 5. Edza Mafuta Akagwinya
• 6. Dzivisa Kudya Zvakawanda uye Kunyanyisa
• 7. Inwa Green Tea
• 8. Idya Hove Dzakakora Kazhinji
• 9. Wana Kurara Zvakaringana, Kwepamusoro-Hwemhando
• 10. Gara Kure Nezvinwiwa zvine shuga
• 11. Shandisa High-Fiber Kudya
• 12. Idya Mazai Chero Nguva
• Icho Chinokosha

Mahormone ane mhedzisiro yakakura pahutano hwepfungwa, hwepanyama uye hwepamoyo.

Aya makemikari vatumwa vanoita basa rakakura mukudzora chishuwo chako, uremu uye nemanzwiro, pakati pezvimwe zvinhu.

Kazhinji, maglandiro ako endocrine anogadzira huwandu chaihwo hwehomoni yega yega inodikanwa kune akasiyana maitiro mumuviri wako.

Zvisinei, kusaenzana kwehomoni kwave kuri kuwedzera kuwanda nemararamiro emazuva ano anomhanyisa-mhanya. Uye zvakare, mamwe mahormone anoderera nezera, uye vamwe vanhu vanoona kuderera kunoshamisa kupfuura vamwe.

Neraki, chikafu chinovaka muviri uye mamwe maitiro ehupenyu ane hutano anogona kubatsira kusimudzira hutano hwako hwehormone uye kukubvumidza kuti unzwe uye uite zvaunogona.

Ichi chinyorwa chinokuratidza gumi nemaviri nzira dzepanyama dzekuenzanisa mahormone ako.

1. Idya Mapuroteni Akaringana paKudya Kwose

Kudya huwandu hwakakwana hweprotein hwakakosha zvakanyanya.

Dhiini protein inopa amino acids akakosha ayo muviri wako usingakwanise kugadzira wega uye inofanirwa kudyiwa mazuva ese kuitira kuchengetedza mhasuru, pfupa uye hutano hweganda.

Uye zvakare, mapuroteni anokanganisa kuburitswa kwehomoni dzinodzora kudya uye kudya chikafu.

Kutsvagurudza kwakaratidza kuti kudya mapuroteni kunoderedza huwandu hwe "nzara kemikari" ghrelin uye kunokurudzira kugadzirwa kwemahormone anokubatsira kuti unzwe kuguta, kusanganisira PYY uye GLP-1 (,,, 4,,,).

Mune kumwe kuongorora, varume vakaburitsa 20% yakawanda GLP-1 uye 14% zvimwe PYY mushure mekudya yakakwira-protein chikafu kupfuura mushure mekudya chikafu chine huwandu hwakajairika hweprotein.

Uyezve, nzara dzevatori vechikamu dzakadzikira ne25% zvimwe mushure mekudya kweprotein zvakanyanya kana ichienzaniswa neyakajairika-protein yekudya ().

Mune kumwe kuongorora, vakadzi vakadya chikafu chine 30% protein vakaona kuwedzera kweGLP-1 uye nemanzwiro ekuzara kupfuura pavaidya chikafu chine 10% protein.

Uyezve, vakaona kuwedzera kwemetabolism uye kupisa mafuta ().

Kugadzirisa hutano hwehomoni, nyanzvi dzinokurudzira kushandisa mashoma e20-30 magiramu eprotein pakudya ().

Izvi zviri nyore kuita nekubatanidza kupihwa kweakanyanya-mapuroteni chikafu pane yega kudya.

Kudya mapuroteni akakwana kunogadzira kugadzirwa kwehomoni dzinodzvinyirira kudya uye kukubatsira kuti unzwe wakazara. Vavarira hushoma hwemakumi maviri nemakumi matatu magiramu epuroteni pakudya.

2. Shingairira muKugara Uchirovedza muviri

Chiitwa chemuviri chinogona kukurudzira zvakanyanya hutano hwehomoni. Kubatsira kukuru kwekurovedza muviri ndiko kugona kwayo kudzikisa insulin uye kuwedzera insulin senzwi.

Insulin ihormone ine akati wandei mashandiro. Imwe iri kubvumira maseru kutora shuga uye maamino acids kubva muropa, ayo anoshandiswa ipapo simba uye kuchengetedza mhasuru.

Zvisinei, insulini shoma inofamba nenzira yakareba. Zvakawanda zvinogona kuva nengozi.

Yakakwira insulin mazinga akave akabatanidzwa nekuzvimba, chirwere chemoyo, chirwere cheshuga nekenza. Uyezve, zvakabatana ne insulini kuramba, mamiriro ayo masero ako asinga pindure zvakanaka kune ma insulin's masaini (9).

Mhando dzakawanda dzechiitiko chemuviri dzakawanikwa kuwedzera insulin senzwi uye kudzikisira huwandu hwe insulin, kusanganisira kurovedza muviri, kusimbisa simba uye kutsungirira kurovedza muviri (,,,,).

Mune ongororo yemavhiki makumi maviri nemana evakadzi vakafutisa, kurovedza muviri kwakawedzera vatori vechikamu 'insulin senzwi uye mazinga eadiponectin, kemikari ine anti-kupisa mhedzisiro uye inobatsira kugadzirisa metabolism ().

Kuva nehutano kunogona kubatsirawo kuwedzera mazinga emasumbu-kuchengetedza mahomoni anoderera nezera, zvakadai se testosterone, IGF-1, DHEA uye kukura kwehomoni (,,,).

Kune vanhu vasingakwanise kuita maekisesaizi akasimba, kunyangwe kufamba kwakajairika kunogona kuwedzera aya mahormone, zvinogona kuvandudza simba uye hupenyu hwehupenyu ().

Kunyangwe musanganiswa wekuramba uye kurovedzwa kweaerobic uchiita kunge unopa mhedzisiro, kuita chero chiitiko chemuviri nguva nenguva kunobatsira.

Kuita kudzidziswa kwesimba, maekisesaizi, kufamba kana mamwe maitiro ekurovedza muviri kunogona kugadzirisa mahormone nenzira inoderedza njodzi yezvirwere uye inodzivirira mhasuru panguva yekukwegura.

3. Dzivisa Shuga uye Yakanatswa Carbs

Shuga uye yakanatswa carbs zvakabatanidzwa kune akati wandei matambudziko ehutano.

Chokwadi, kudzivirira kana kudzikisira izvi zvekudya kunogona kubatsira mukugadzirisa mahormone mashandiro uye kudzivirira kuneta, chirwere cheshuga uye zvimwe zvirwere.

Zvidzidzo zvakagara zvichiratidza kuti fructose inogona kuwedzera insulin mazinga uye kukurudzira insulin kudzvinyirira, kunyanya mune vanhu vakawandisa uye vakafutisa vanhu vane prediabetes kana chirwere cheshuga (,,,).

Zvakakosha, fructose inogadzira ingangoita hafu yemhando zhinji dzeshuga. Izvi zvinosanganisira mafomu echisikigo seuchi uye maple sirasi, kuwedzera kune yakakwira-fructose chibage sosi uye yakanatswa tafura shuga.

Mune kumwe kuongorora, vanhu vane prediabetes vakawana kuwedzera kwakafanana mumashuga e insulin uye insulin kushora kana vakadya 1.8 maunzi (50 magiramu) ehuchi, shuga kana yakakwira-fructose chibage sirasi ().

Mukuwedzera, kudya kwakakwirira mumakateti akacheneswa sechingwa chena uye pretzels zvinogona kukurudzira insulin kudzivisa muchikamu chikuru chevakuru nevechiri kuyaruka (,).

Kupesana, kutevera yakaderera- kana zvine mwero-carb chikafu chinovakirwa pazvikafu zvese zvinogona kudzora insulin mazinga muvanhu vakafutisa uye vakafutisa vanhu vane prediabetes uye mamwe insulin asingadziviriri mamiriro senge polycystic ovary syndrome (PCOS) (,,).

Kudya kwakanyanya mushuga uye akacheneswa carbs akaratidzirwa kutyaira insulin kuramba. Kudzivisa izvi zvekudya uye kudzikisira kwakawanda kudya kwecarb kunogona kudzora insulin uye kuwedzera insulin senzwi.

4. Dzidza Kuderedza Kushushikana

Kushungurudzika kunogona kukanganisa mahormone ako. Mahormone maviri makuru akakanganiswa nekushushikana ndeye cortisol uye adrenaline, iyo inonziwo epinephrine.

Cortisol inozivikanwa se "mahormone ekudzvinyirira" nekuti inobatsira muviri wako kurarama nekushushikana kwenguva yakareba.

Adrenaline ndiyo "kurwa-kana-kutiza" mahormoni ayo anopa muviri wako nekuwedzera kwesimba kuti upindure kune njodzi iripapo ipapo.

Zvisinei, kusiyana nemazana emakore apfuura apo mahormone aya ainyanya kukonzerwa nekutyisidzirwa kubva kuzvikara, nhasi anowanzo kukonzerwa nehupenyu hwevanhu hwakabatikana, kazhinji hunoremedza.

Nehurombo, kusagadzikana kusingaperi kunokonzera kuti cortisol inoramba yakakwidziridzwa, izvo zvinogona kukonzeresa kuwanda kwekoriori kudya uye kufutisa, kusanganisira kuwedzera dumbu mafuta (,,).

Akakwidziridzwa adrenaline mazinga anogona kukonzera kukwira kweropa, kukurumidza kwemoyo uye kushushikana. Nekudaro, izvi zviratidzo zvinowanzo kuve zvakapfupika nekuti, kusiyana nekortisol, adrenaline kashoma kuti ikwiridzirwe narinhi.

Kutsvagurudza kwakaratidza kuti iwe unokwanisa kukwanisa kudzikisa ako cortisol mazinga nekuita mune zvekushushikana-kudzikisira matekiniki sekufungisisa, iyo yoga, kukwiza uye kuteerera kumhanzi unozorodza (,,,,,).

Ongororo ya2005 yezviongorori yakawana kuti kurapa kurapa kwete chete kwakadzora huwandu hwecortisol neavhareji ye31%, asi zvakare kwakawedzera mazinga eemood-inowedzera mahormone serotonin ne28% uye dopamine ne31%, paavhareji ().

Edza kupa kanokwana 10-15 maminetsi pazuva kushushikana-kudzikamisa zviitiko, kunyangwe iwe usinga nzwe iwe uine iyo nguva.

Kuita maitiro ekuderedza kushungurudzika senge kufungisisa, iyo yoga, kukwiza muviri uye kuteerera mimhanzi inozorodza kunogona kubatsira kudzikamisa nhanho dzako dzehomoni inoshungurudza cortisol.

5. Edza Mafuta Akagwinya

Kusanganisira yemhando yepamusoro mafuta echisikigo mudhayeti yako inogona kubatsira kudzikisira insulin kusagadzikana uye kudya.

Medium-chain triglycerides (MCTs) mafuta akasarudzika anotorwa kumusoro nechiropa kuti ashandiswe nekukurumidza sesimba.

Ivo vakaratidzirwa kudzora insulin kushomeka muvanhu vakafutisa uye vakafutisa, pamwe nevanhu vane chirwere cheshuga (,).

MCTs inowanikwa mumafuta ekokonati, mafuta emichindwe uye akachena MCT mafuta.

Dairy mafuta uye monounsaturated mafuta mumafuta emuorivhi uye nzungu zvakare zvinoita sekuwedzera insulin senzwi, zvichibva pane zvidzidzo muvakuru vane hutano uye avo vane chirwere cheshuga, prediabetes, mafuta ane chiropa uye akakwirisa triglycerides (,,,,).

Pamusoro pezvo, zvidzidzo zvakaratidza kuti kudya mafuta ane hutano pakudya kunokonzeresa kuburitswa kwemahormone ayo anokubatsira kuti unzwe kuguta uye kugutsikana, kusanganisira GLP-1, PYY uye cholecystokinin (CCK) (,,).

Kune rimwe divi, trans mafuta akawanikwa kusimudzira insulin kuramba uye kuwedzera kuchengetwa kwemafuta emimba (,).

Kugadzirisa hutano hwehomoni, idya sosi ine mafuta pane imwe nguva yekudya.

Kusanganisira mafuta akasikwa ane hutano mukudya kwako uye kudzivirira mafuta asina hutano kunogona kubatsira kudzikisira insulin kudzivisa uye kukurudzira kugadzirwa kwehomoni dzinobatsira kudzora chishuwo.

6. Dzivisa Kudya Zvakawanda uye Kunyanyisa

Kudya zvakawandisa kana kushoma kunogona kukonzera shanduko yemahormone inotungamira kumatambudziko ehuremu.

Kudya zvakawandisa kunoratidzwa kuwedzera insulin mwero uye kudzikisira insulin senzwi, kunyanya muvanhu vakafutisa uye vakafutisa vasina insulin ((,,,).

Mune kumwe kuongorora, vanhu vakuru vakafuta insulini vanoshaya vakadya 1,300-calorie chikafu vakawana zvakapetwa kaviri kuwedzera kwe insulin sevanhu vakaonda uye "vane hutano hwakanaka" vanhu vakafutisa vanodya chikafu chakafanana ().

Kune rimwe divi, kucheka koriori yako kunwa zvakawandisa kunogona kuwedzera mwero weiyo kushungurudzika kemikari cortisol, iyo inozivikanwa kukurudzira kuwedzera huremu kana yakasimudzwa.

Imwe ongororo yakaona kuti kudzora kudya kunosvika pasi pezviuru zana nemazana macalorie pazuva kwakatungamira mukuwedzera cortisol mazinga ().

Sezvineiwo, chidzidzo kubva muna1996 chinotoratidza kuti kudya kwakaderera-koriori kunogona kukonzera insulin kudzvinyirira mune vamwe vanhu, mhedzisiro yaungatarisira kuona kune vanhu vane chirwere cheshuga ().

Kudya mukati meyako wega koriori renji kunogona kukubatsira iwe kuti urambe uchienzanisa mahormone uye huremu hune hutano.

Kudya akawandisa kana mashoma mashoma macalorie kunogona kutungamira mukusaenzana kwehomoni. Vavarira kudya angangoita mazana maviri nemazana macalorie pazuva kuti uve noutano hwakanaka.

7. Inwa Green Tea

Green tii ndechimwe chezvinwiwa zvine hutano zvakapoterera.

Kuwedzera kune metabolism-inowedzera caffeine, ine antioxidant inozivikanwa seepigallocatechin gallate (EGCG), iyo yakapihwa mibairo yakawanda yehutano.

Kutsvagisa kunoratidza kuti kunwa girini tii kunogona kuwedzera insulin senzwi uye kudzikisa insulin mazinga mune vese vanhu vane hutano uye avo vane insulin isingadziviri mamiriro senge kufutisa uye chirwere cheshuga (,,,,).

Mune imwe ongororo yakadzama yezvidzidzo gumi neshanu, zvidzidzo zvepamusoro-soro zvakabatanidza green tii kudzikisa zvakanyanya insulin mazinga ().

Zvidzidzo zvishoma zvakadzorwa zvakawana kuti green tii yaiita kunge isingaderedze insulin kudzvinyirira kana insulin mazinga kana ichienzaniswa ne placebo. Nekudaro, mhedzisiro iyi inogona kunge yakakonzerwa nemhinduro dzevamwe (,).

Sezvo green tii iine mamwe mabhenefiti ehutano uye ongororo zhinji inoratidza kuti inogona kupa kumwe kuvandudzwa kwe insulin mhinduro, ungangoda kufunga kunwa imwe kana matatu makapu pazuva.

Green tii yave ichibatanidzwa nekuwedzera insulin senzwi uye yakadzika insulin mazinga kune vanhu vakafutisa, vakafutisa kana vane chirwere cheshuga.

8. Idya Hove Dzakakora Kazhinji

Hove ine mafuta ndiyo sosi yakanyanya kunaka yeaketani refu omega-3 fatty acids, ayo ane anoshamisa anti-anogumbura zvinhu.

Kutsvagurudza kunoratidza kuti vanogona zvakare kuve nemhedzisiro inobatsira pahutano hwehomoni, kusanganisira kudzikisa huwandu hweanonetsa mahormone cortisol uye adrenaline.

Chidzidzo chidiki chakacherekedza mhedzisiro yekudya omega-3 mafuta pane zvinoitwa nevarume pakuongorora kwepfungwa.

Chidzidzo ichi chakawana kuti mushure mekunge varume vadya chikafu chakapfuma mumafuta e-omega-3 kwemavhiki matatu, vakawana kuwedzera kudiki zvakanyanya mucortisol uye epinephrine panguva yekuyedzwa kupfuura pavaitevera chikafu chavo chenguva dzose ().

Mukuwedzera, zvimwe zvidzidzo zvakawana kuti kuwedzera kudya kwako kwenguva refu-omega-3 fatty acids kunogona kuderedza insulin kusagadzikana kwakabatana nekurema, polycystic ovary syndrome uye gestational chirwere cheshuga (,,,).

Gestational chirwere cheshuga chinoitika panguva yekuzvitakura mune vakadzi vasina chirwere cheshuga vasati vava nepamuviri. Kunge rudzi rwechipiri chirwere cheshuga, inoratidzirwa ne insulin kudzivisa uye yakakwira mashuga eropa.

Mune kumwe kuongorora, vakadzi vane gestational chirwere cheshuga vakatora chiuru chegamu che omega-3 fatty acids zuva nezuva kwevhiki nhanhatu.

Iomega-3 boka rakaona kuderedzwa kwakanyanya mumashuga e insulin, insulin kushora uye yekumakisa chiratidzo cheC-inoshanda mapuroteni (CRP) achienzaniswa nevakadzi vakagamuchira placebo ().

Hwehutano hwakakwana, sanganisira maviri kana anopfuura masevhisi pavhiki yehove dzakakora salmon, sardines, herring uye mackerel.

Yakareba-cheni omega-3 fatty acids inogona kubatsira kudzikisa cortisol uye epinephrine, kuwedzera insulin senzwi uye kudzikisira insulin mazinga mune akafutisa uye insulini-inoshingirira vanhu.

9. Wana Kurara Zvakaringana, Kwepamusoro-Hwemhando

Hazvina mhosva kuti kudya kwako kunovaka sei uye kuti unowana kurovedza muviri kwakadii, hutano hwako hunotambura kana ukasawana kurara kwakaringana kwekudzorera.

Kurara kwakashata kwakabatanidzwa nekusaenzana kwemahormone mazhinji, kusanganisira insulin, cortisol, leptin, ghrelin uye kukura kwehomoni (,,,,,, 74).

Mune kumwe kuongorora kwevarume vane kurara kwaingobvumidzwa kwemaawa mashanu pahusiku kwevhiki imwe, insulin senzwi yakaderera ne20%, paavhareji ().

Chimwe chidzidzo chakatarisa mhedzisiro yekurambidzwa kwekurara kune vakomana vechidiki vane hutano.

Kana kurara kwavo kuchirambidzwa kwemazuva maviri, leptin yavo yakadzikira ne18%, ghrelin yavo yakawedzera ne28% uye nzara yavo yakawedzera ne24%. Uye zvakare, ivo varume vaishuvira yakakwira-koriori, yakakwira-carb chikafu ().

Uyezve, hazvisi chete huwandu hwehope dzaunowana hunokosha. Hunhu hwekurara hwakakoshawo.

Uropi hwako hunoda kurara husingamedzwe hunotendera iyo kuti ipfuure nematanho mashanu echikamu chega chega chehope. Izvi zvinonyanya kukosha pakuburitswa kwekukura kwehormone, kunoitika kunyanya husiku panguva yekurara kwakadzama (, 74).

Kuti uchengetedze hutanho hwakakwana hwehormone, tarisa kwemaawa manomwe manomwe ekurara kwepamusoro-soro husiku humwe.

Kurara kwakaringana kana kusakwana-kwemhando kwakaratidzwa kudzikisa mahormone ekuzara, kuwedzera nzara uye mahormone ekudzvinyirira, kuderedza kukura kwehomoni uye kuwedzera insulin kudzivisa.

10. Gara Kure Nezvinwiwa zvine shuga

Shuga mune chero chimiro haina hutano. Nekudaro, shuga dzemvura dzinoratidzika senge dzakaipisisa nekure.

Zvidzidzo zvinoratidza huwandu hwakawanda hweshuga-zvinwiwa zvinotapira zvinogona kukonzera insulin kudzvinyirira, kunyanya muvanhu vakawandisa uye vakafuta uye vana (,,,,,,).

Mune kumwe kuongorora, apo vanhu vakafutisa vakadya 25% yemakoriori avo muchimiro chezvinwiwa zvakanyanya-fructose, vakawana yakakwira yeropa insulin mazinga, kuderedzwa kweiyo insulin senzwi uye kuwedzera dumbu rekuchengetedza mafuta ().

Pamusoro pezvo, tsvagiridzo yakaratidza kuti kunwa zvinwiwa zveshuga kunotungamira mukuwandisa koriori kunwa nekuti hazvikonzere iwo kuzara kumwe kunoratidza kuti kudya chikafu chakasimba kunoita (,).

Kudzivisa shuga-zvinotapira zvinwiwa zvinogona kunge zviri zvimwe zvezvinhu zvakanakisa zvaungaite kusimudzira yako mahormone muyero.

Kunwa kwakanyanya kwezvinwiwa zvine shuga kwagara kuchisanganiswa neakakwira insulin mazinga uye insulin kusagadzikana muvanhu vakawandisa uye vakafutisa vakuru nevana.

11. Shandisa High-Fiber Kudya

Fiber, kunyanya iyo soluble mhando, chinhu chakakosha chikamu chekudya zvine hutano.

Zvidzidzo zvakaona kuti inowedzera insulin senzwi uye inomutsa kugadzirwa kwehormone inoita kuti unzwe kuguta uye kugutsikana (,,,).

Kunyangwe faibha inogadziriswa inokonzeresa kuburitsa yakasimba mhedzisiro pakudya uye kudya, isina kusungunuka fiber inogona zvakare kutora chinzvimbo.

Imwe ongororo muvanhu vakafutisa uye vakafutisa vakawana kuti kudya mhando yefibha inogadziriswa inonzi oligofructose yakawedzera mazinga ePYY, uye kushandisa iyo isina kubatika fiber cellulose yaida kuwedzera mazinga eGLP-1.

Ese ari maviri marudzi efaera akakonzera kudzikiswa kwechido ().

Kuti udzivirire pakurwisa insulin uye kudya zvakanyanya, ita shuwa kuti unodya zvekudya zvine fiber zuva nezuva.

Yakakwira fiber kudya kwakabatanidzwa nekuvandudzwa kwe insulin senzwi uye mahormone anodzora nzara, kuzara uye kudya kwekudya.

12. Idya Mazai Chero Nguva

Mazai ndechimwe chezvikafu zvinovaka muviri pasi.

Izvo zvakaratidzwa kune zvinobatsira zvinokanganisa mahormone anodzora kudya kwechikafu, kusanganisira kudzikisa huwandu hwe insulin uye ghrelin, uye kuwedzera PYY (,,,).

Mune kumwe kuongorora, varume vaive neepasi ghrelin uye insulin mwero mushure mekudya mazai pakudya kwekuseni pane mushure mekudya bagel pakudya kwekuseni ().

Uyezve, vakanzwa kuzara uye vakadya mashoma macalorie mumaawa makumi maviri nemana anotevera mushure mekudya mazai ().

Zvakakosha, izvi zvakanaka zvinoitika pamahormone zvinoita kunge zvinoitika kana vanhu vakadya zvese zai yolk uye zai jena.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kudya mazai akazara sechikamu chekudya kwakaderera-carb kwakawedzera insulin senzwi uye kunatsiridza huwandu hwemakemikari ehutano hwemwoyo kupfuura chikafu chakaderera-carb chaisanganisira chete mazai evachena ().

Zvizhinji zvezvidzidzo zvakatarisa mhedzisiro yekudya mazai pakudya kwekuseni nekuti ndipo vanhu pavanozvidya. Nekudaro, idzi dzimba dzemagetsi dzekudya dzinogona kudyiwa chero pakudya, uye mazai akaomeswa anogadzira chikafu chinonaka chinotakurika.

Mazai ane hutano hwakanyanya uye anogona kubatsira kudzikisira insulin kudzvinyirira, kudzvinyirira kudya kwako uye kuita kuti unzwe kuzara.

Icho Chinokosha

Mahormone ako anobatanidzwa mune zvese zvikamu zvehutano hwako. Unodzida iwo muhuwandu chaihwo kuti muviri wako ushande nemazvo.

Hormonal kusaenzana kunogona kuwedzera njodzi yako yekufutisa, chirwere cheshuga, chirwere chemwoyo uye mamwe matambudziko ehutano.

Kunyangwe paine chokwadi chekuti kuchembera uye zvimwe zvinhu zvausingakwanise kudzora, pane matanho mazhinji aunotora kuti ubatsire mahormone ako kuita mushe.

Kudya chikafu chinovaka muviri, kurovedza muviri nguva dzose uye kuita mamwe maitiro ane hutano kunogona kuenda kure kure kunatsiridza hutano hwako hwehomoni.