Leptin uye Leptin Kuramba: Zvese zvaunoda Kuti Uzive

Zvemukati

• Sangana naLeptin - Hormone Inodzora Kurema Kwemuviri
• Mhedzisiro paBongo Rako
• Chii chinonzi Leptin Resistance?
• Kukanganisa pakudya
• Chii Chinokonzera Kuramba kwaLeptin?
• Leptin Resistance Inogona Kudzoserwa?
• Icho Chinokosha

Vanhu vazhinji vanotenda kuti kuwedzera uremu uye kurasikirwa kune zvese nezve macalorie uye kuda.

Zvisinei, tsvakurudzo yemazuva ano yekuneta haibvumirani. Masayendisiti anowedzera kutaura kuti hormone inonzi leptin inobatanidzwa ().

Leptin kuramba, uko muviri wako usinga pindure kune ino hormone, iko zvino yave kutenda kuti ndiyo inotungamira mutyairi wekuwana mafuta muvanhu (2).

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve leptin uye kuti zvinorevei mukufutisa.

Sangana naLeptin - Hormone Inodzora Kurema Kwemuviri

Leptin ihormone inogadzirwa nemasero emafuta emuviri wako ().

Inowanzozonzi "satiety hormone" kana "nzara hormone."

Chinangwa chikuru chaLeptin chiri muuropi - kunyanya nzvimbo inonzi hypothalamus.

Leptin anofanirwa kuudza uropi hwako kuti - kana uine mafuta akakwana akachengetwa - haufanire kudya uye unogona kupisa macalorie pamwero wakajairika (4).

Iyo zvakare ine mamwe akawanda mabasa ane chekuita nekubereka, hutachiona uye kushanda kwehuropi (5).

Nekudaro, iro leptin basa hombe kutonga kwenguva yakareba kwesimba, kusanganisira huwandu hwemacalorie aunodya nekushandisa, pamwe nemafuta mangani aunochengetera mumuviri wako ().

Iyo leptin system yakashanduka kuchengetedza vanhu kubva kuziya nenzara kana kudya zvakanyanya, zvese izvi zvingadai zvakakuita kuti usakwanise kurarama munzvimbo yakasikwa.

Nhasi, leptin inoshanda kwazvo pakutitadzisa kubva kuziya nenzara. Asi chimwe chinhu chakatyorwa muchina icho chinofanirwa kutitadzisa kubva pakudya zvakanyanya.

Leptin ihormone inogadzirwa nemafuta maseru mumuviri wako. Basa rayo guru nderokugadzirisa kuchengetedza kwemafuta uye kuti mangani macalorie aunodya nekupisa.

Mhedzisiro paBongo Rako

Leptin inogadzirwa nemasero emafuta emuviri wako. Kana ivo vakawedzera mafuta emuviri, ivo vanowedzera kuburitsa leptin ().

Leptin inotakurwa neropa kupinda muuropi hwako, uko kwainotumira chiratidzo kuiyo hypothalamus - chikamu chinodzora kuti unodya riini uye zvakadii ().

Masero emafuta anoshandisa leptin kutaurira uropi hwako huwandu hwemafuta emuviri hwavanotakura. Matunhu akakwirira e leptin anoudza uropi hwako kuti une mafuta akawanda akachengetwa, nepo mashoma masosi achiudza uropi hwako kuti mafuta ezvitoro akaderera uye kuti unofanirwa kudya ().

Kana iwe uchidya, muviri wako mafuta unokwira kumusoro, uchitungamira ako leptin mazinga kukwira kumusoro. Nekudaro, iwe unodya zvishoma uye unopisa zvakanyanya.

Zvakare, kana iwe ukasadya, muviri wako mafuta unodzikira, uchitungamira ako leptin mazinga kudonha. Panguva iyoyo, iwe unodya zvakanyanya uye unopisa zvishoma.

Iyi mhando yehurongwa inozivikanwa seyakaipa mhinduro loop uye yakafanana nechengetedzo nzira dzeakawanda akasiyana mabasa ehupenyu, sekufema, kupisa kwemuviri uye kuwedzerwa kweropa.

Basa guru re leptin nderekutumira chiratidzo kuudza uropi hwako kuti mafuta mangani akachengetwa mumasero emafuta emuviri wako.

Chii chinonzi Leptin Resistance?

Vanhu vakafutisa vane mafuta akawanda emuviri mumasero avo ane mafuta.

Nekuti mafuta maseru anogadzira leptin zvakaenzana nehukuru hwayo, vanhu vakafutisa zvakare vane mwero wakanyanya weleptin ().

Tichifunga nezve nzira iyo leptin inofanirwa kushanda, vanhu vakafutisa vanofanirwa kudzikisira kudya kwavo. Mune mamwe mazwi, uropi hwavo hunofanira kuziva kuti vane simba rakawanda rakachengetwa.

Nekudaro, chiratidzo chavo che leptin chingasashande. Kunyange zvazvo leptin yakawanda inogona kunge iripo, uropi hahuoni ().

Ichi chiitiko - chinozivikanwa se leptin kuramba - parizvino chinofungidzirwa kuti ndicho chimwe chezvinhu zvikuru zvebakiriniki zvinopa kufutisa ().

Kana huropi hwako husinga gashire leptin chiratidzo, nenzira isina kururama inofunga kuti muviri wako uri kuziya nenzara - kunyangwe iine simba rinokwana rakachengetwa.

Izvi zvinoita kuti uropi hwako huchinje maitiro ayo kuti uwanezve mafuta emuviri (, 14,). Uropi hwako hunobva hwakurudzira:

• Kudya zvimwe: Uropi hwako hunofunga kuti iwe unofanirwa kudya kuitira kudzivirira nzara.
• Yakaderedzwa mashandisirwo emagetsi: Mukuedza kuchengetedza simba, huropi hwako hunoderedza iwe masimba emagetsi uye hunoita kuti iwe upise mashoma macalorie pazororo.

Nekudaro, kudya zvakanyanya uye kurovedza muviri zvishoma hachisi icho chinokonzeresa kuwana huremu asi zvingangova mhedzisiro inogona kuitika ye leptin kuramba, hurema hwehomoni ().

Kune vanhu vazhinji vanorwira leptin kuramba, uchizvidira kuti ukunde leptin inotyairwa nenzara chiratidzo chiri padhuze nekusakwanisika.

Vanhu vakafuta vakawandisa vane leptin, asi chiratidzo che leptin hachisi kushanda nekuda kwechimiro chinozivikanwa se leptin resistance. Leptin kuramba kunogona kukonzera nzara uye kudzikamisa huwandu hweacalorie aunopisa.

Kukanganisa pakudya

Leptin kuramba chingave chimwe chikonzero chekuti kudya kwakawanda kutadza kusimudzira kureba-kurema kwekurema (,).

Kana iwe uri unodzivirira leptin, kurasikirwa nehuremu kuchiri kudzikisira mafuta mashoma, izvo zvinotungamira pakuderedzwa kwakakosha mumazinga e leptin - asi huropi hwako haudi kudzora kuramba kwayo kwe leptin.

Kana leptin ikadzika, izvi zvinotungamira kune nzara, kuwedzera chishuwo chekudya, kudzikisira kukurudzira kuita maekisesaizi uye kuderera kwenhamba yemakoriori akatsva pazororo (,).

Uropi hwako hunobva wafunga kuti uri kuziya nenzara uye unotanga nzira dzakasiyana-siyana dzine simba kuti uwanezve mafuta akarasika emuviri.

Ichi chingave chiri chikonzero chikuru nei vanhu vazhinji yo-yo kudya - kurasikirwa nehuremu hwakakura chete kuti uzviwane munguva pfupi yapfuura.

Kana vanhu varasikirwa nemafuta, leptin mwero inoderera zvakanyanya. Uropi hwako hunodudzira izvi sechiratidzo chekuziya nenzara, uchichinja yako biology uye maitiro kuita kuti uwanezve akarasika mafuta.

Chii Chinokonzera Kuramba kwaLeptin?

Maitiro akati wandei angangoitika kumashure kwe leptin kuramba akaonekwa.

Izvi zvinosanganisira (,):

• Kuzvimba: Kuzvimba kusaina mune yako hypothalamus ingangove yakakosha chikonzero che leptin kuramba mune zvese mhuka nevanhu.
• Mahara emafuta acids: Kuve wakakwidziridza emahara emafuta acids muropa rako kunogona kuwedzera mafuta emetabolite muuropi hwako uye kupindira neptin signaling.
• Kuva neptin yakakwirira: Kuve nematanho akakwirisa e leptin munzvimbo yekutanga zvinoita sekukonzera leptin kuramba.

Zvizhinji zvezvinhu izvi zvinowedzeredzwa nekufutisa, zvichireva kuti iwe unogona kubatwa mune yakashata kutenderera kwekuwedzera huremu uye kuwedzera kuwedzera leptin kusagadzikana nekufamba kwenguva.

Zvimwe zvinogona kukonzera leptin kuramba zvinosanganisira kuzvimba, yakakwidziridzwa yemahara emafuta acids uye yakakwira leptin mazinga. Vese vatatu vakakwidziridzwa nekufutisa.

Leptin Resistance Inogona Kudzoserwa?

Nzira yakanakisa yekuziva kana iwe uri leptin nemishonga ndeyekutarisa mugirazi.

Kana iwe uine mafuta mazhinji emuviri, kunyanya mudumbu nzvimbo, saka unenge uri chokwadi kuti leptin inodzivirira.

Hazvinyatso kujeka kuti leptin kuramba kunogona kudzoserwa sei, asi dzidziso dzakawandisa.

Vamwe vaongorori vanodavira kuti kudzikisira kudya-kunokonzera kuzvimba kunogona kubatsira kudzosera leptin kuramba. Kutarisa pamararamiro ane hutano kunogona kunge kuri zano rinoshanda.

Pane zvinhu zvakati wandei zvaunogona kuita:

• Dzivisa chikafu chakagadzirwa: Zvikafu zvakakwenenzverwa zvakanyanya zvinogona kukanganisa kutendeka kwematumbo ako uye kutyaira kuzvimba ().
• Idya fiber yakasviba: Kudya faibha yakasungunuka kunogona kubatsira kunatsiridza hutano hwako uye kunogona kudzivirira kubva kufutisa ().
• Exercise: Chiitwa chemuviri chinogona kubatsira kudzosera leptin kuramba ().
• Kurara: Kurara kwakashata kunosanganisirwa mumatambudziko neleptin ().
• Dzikisa triglycerides yako: Kuve neakakwira triglycerides kunogona kudzivirira kutakurwa kwe leptin kubva muropa rako kuenda kuuropi yako. Nzira yakanakisa yekudzikisa triglycerides ndeyekudzora yako carb inodya (, 28).
• Idya protein: Kudya zvakawanda zveprotein kunogona kukonzera otomatiki kurasikirwa uremu, izvo zvinogona kukonzeresa kubva mukuvandudzwa kwe leptin senitivity ().

Kunyangwe pasina nzira yakapusa yekubvisa leptin kuramba, unogona kuita kwenguva yakareba mararamiro ehupenyu anogona kusimudzira hupenyu hwako.

Kunyangwe leptin kuramba ichiita senge kuchadzoreka, inosanganisira kwakakosha kudya uye mararamiro maringe.

Icho Chinokosha

Leptin kuramba kunogona kuve chimwe chezvikonzero zvikuru zvinoita kuti vanhu vawedzere uremu uye vave nenguva yakaoma kudaro yekurasikirwa.

Nekudaro, kufutisa hakuwanzo kukonzerwa nemakaro, husimbe kana kusava nesimba rekuda.

Asi, pane masimba akasimba emakemikari uye enharaunda ari kutamba zvakare. Kudya kwekuMadokero kunyanya kunogona kuve kunotungamira mutyairi wekurema.

Kana iwe uchinetsekana unogona kunge uchirwisa leptin, pane matanho akati wandei aunotora kuti urarame hupenyu hune hutano - uye pamwe nekuvandudza kana kudzorera kuramba kwako.