Zvese zvaunoda Kuti Uzive Nezve Leptin Kudya

Zvemukati

• Ko kutsvagurudza kunotii nezve leptin?
• Ndeapi mabhenefiti angangoitika ezve leptin chikafu?
• Ndedzipi njodzi dzinogona kuitika mukudya kwe leptin?
• Nzira yekutevera sei leptin kudya
• Kutora

Chii chinonzi leptin chikafu?

Chikafu cheleptin chakagadzirwa naByron J. Richards, muzvinabhizinesi uye bhodhi-rakasimbiswa kiriniki wezvehutano. Kambani yaRichards, Wellness Resources, inogadzira mishonga yemakwenzi yakagadzirirwa kutsigira kudya kwe leptin. Akanyorawo mabhuku akati wandei nezve leptin uye basa rayo mukudzikisa uremu uye hutano.

Leptin yakatanga kuwanikwa muna 1994. Iyo ihormone inogadzirwa muzvitoro zvemafuta emuviri wako. Basa rayo kuratidza chiratidzo chako kana waguta, zvichikonzera kuti urege kudya. Leptin inotsigirawo metabolism inoshanda. Basa rayo mukurema, kurema kuwedzera, uye kufutisa zvakadzidzwa mumhuka nevanhu.

Leptin anofamba kuburikidza neropa rako, kuburikidza neyako circulatory system, kuenda kunzvimbo yekudya yeuropi yako. Ikoko, inosunga kune zvinogamuchirwa zvine basa rekuita kuti unzwe nzara. Izvi zvinobatsira kudzikisira chishuwo chako, kudzikisira chishuwo chako chekudya. Leptin zvakare inofamba nepakati pehurongwa hwako hwemitsipa, ichikurudzira mafuta emafuta kuti apise mafuta nemakori.

Kana yakawandisa leptin inovaka muropa rako, unogona kukudziridza leptin kuramba. Kana izvi zvikaitika, leptin mumuviri wako inogona kusakwanisa kuita basa rayo zvinobudirira, zvichikonzera kuremerwa. Icho chaicho chinokonzera leptin kuramba hachizivikanwe, asi kufutisa uye kushushikana kunogona kuita basa. Cortisol, kemikari inoburitswa kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinakidzwa.

Ko kutsvagurudza kunotii nezve leptin?

Kubva payakawanikwa, leptin ndiyo yanga iri tarisiro yezvakawanda zvezvipfuyo uye zvidzidzo zvevanhu. Vanotsvagurudza vakaongorora maitiro ayo pakukora, kufutisa, uye kudya. Sezvakataurwa mu Journal of Clinical Investigation, zvimwe zvidzidzo mumakonzo zvinoratidza kuti kudya kunokanganisa kugadzirwa kwe leptin, zvichikonzera mwero we leptin kudonha. Kana mwero we leptin uchidonha, uropi hwako hunotenda kuti uri munjodzi yekuziya nenzara, zvichikonzera muviri wako kubatirira muzvitoro zvine mafuta uye kudzikisira kugona kwako kupisa macalorie kuburikidza nekurovedza muviri.

Chimwe chidzidzo chemhuka, chakatungamirwa nevanoongorora paYunivhesiti yeCincinnati Metabolic Diseases Institute, chakaratidza kuti mwero weleptin haukanganise kana kukonzera kufutisa mumakonzo.

Iko hakuna kwechokwadi kutsvagisa kuratidza kuti kutora leptin mune yekuwedzera fomu kunobatsira kushandura leptin mazinga.

Ndeapi mabhenefiti angangoitika ezve leptin chikafu?

Mazhinji emisimboti yeiyo leptin chikafu akafanana, kana akafanana, kune ayo mamwe mapurogiramu ehuremu. Inopa zano rekunzvenga kudya pakati pehusiku, kudzivirira kudya zvinowedzerwa senge izvo zvinowanikwa musoda, uye kudzivirira kudya yakawanda macarhydrate. Chikafu cheleptin chinosimbisawo kudiwa kwechikamu chekutonga. Aya mazano anomiririra kuraira kwakanaka kwekudya.

Chikafu cheleptin chinofambidzana neyakareruka-ekuchengetedza maitiro ekurovedza muviri, ayo asingade kuti iwe ushande zvisingaperi kuitira kuti uderedze huremu. Kana zvabatanidzwa nechikamu chekudzora uye nesarudzo yekudya inovaka muviri, kugara uchirovedza muviri kunogona kubatsira kuti uderedze huremu.

Ndedzipi njodzi dzinogona kuitika mukudya kwe leptin?

Kufanana nezvizhinji zvekudya, iyo leptin dhayeti inoisa zvinorambidzwa pane zvaunogona kudya. Iwe unogona kuzviwana zvakaoma kunamatira nedhayeti kana iwe ungangonzwa usina kugutsikana nesarudzo dzako dzechikafu.

Sezvo nechero chirongwa chekudya, zviri nani kuti utarise nachiremba wako usati watanga kudya kwe leptin. Zvinogona kusapa macalorie akakwana kana uchinyanya kushingaira. Zvinogona kunge zvisina kukodzera vana kana vechidiki vachiri kuyaruka vane akasiyana macaloriki anodikanwa pane vakuru.

Nzira yekutevera sei leptin kudya

Chikafu cheleptin chinotenderedza mitemo mishanu:

1. Idya chikafu chinopa magiramu makumi maviri kusvika makumi matatu eprotein pakudya kwemangwanani.
2. Usadya mushure mekudya kwemanheru. Ita shuwa yekusadya chero chinhu kweanenge maawa matatu nguva yekurara isati yasvika.
3. Idya katatu pazuva chete, pasina kana yekumwa pakati. Rega kwemaawa mashanu kusvika matanhatu kuti upfuure pakati pega kudya.
4. Deredza kudya kwako kwehydrohydrate, asi usabvisa carbs zvachose.
5. Dzidzira kudzora chikamu pakudya kwega kwega. Usadya kusvikira waiswa. Mira usati wanyatsonzwa kuzara.

Kuti utevere chikafu ichi, iwe unofanirwa kudzidza nezve izvo zvine macaloriki mune zvekudya zvaunodya, asi iwe haufanire kuverenga macalorie zvakanyanya. Kudya kwacho kunoisawo kusimbisa kwakasimba pakudya chikafu chitsva, chikafu uye kudzivirira makemikari zvinowedzerwa uye zvigadzirwa iwe zvausingakwanise kududza.

Iko kudiwa kweprotein uye fiber inosimbiswa zvakare. Zvinokurudzirwa kuti chikafu chega chega chine mazana mana kusvika mazana matanhatu emakoriori, mune chiyero chinotevera:

• 40 muzana protein
• 30 muzana mafuta
• 30 muzana makabhohaidhiretsi

Chikafu cheleptin chinokutendera kuti udye zvakasiyana siyana miriwo, michero, uye mapuroteni sosi, kusanganisira hove, nyama, huku, uye turkey. Chibereko, panzvimbo peshuga-yakasviba madhiri, ndiyo yakasarudzika dhizeti sarudzo. Iwe unogona zvakare kudya nut butter zvine mwero, mazai, uye kottage chizi.

Mapuroteni-dense tsanga uye nyemba, senge quinoa, oatmeal, uye nyemba, zvakare sarudzo dzakanaka. Kudya kwakaderera kwehydrohydrate kunogona kutungamira kumatumbu mabhakitiriya shanduko uye / kana kupatira, saka sarudza yakakwira fiber chikafu kazhinji sezvinobvira.

Paunenge uri pachikafu cheleptin, iwe unofanirwa kudzivirira zvinotapira zvekugadzira, soda yenguva dzose uye yekudya, uye zvinwiwa zvine simba. Iwe unokurudzirwawo kubvisa zvigadzirwa zesoya zvemhando ipi neipi.

Nekuda kwekusimbisa kwaro zvikamu zvidiki uye pasina chekumwa, vamwe vanhu vanonzwa nzara pane ichi chikafu. Kunwa mvura yakawanda, kana kutora fiber zvinowedzera, zvinogona kubatsira.

Chikafu cheleptin chinoda kuti iwe udzore kana iwe uchidya, pamwe nezvaunodya. Kugadzira chiitiko chinokuvhiringidza pakati pekudya, uye chinosanganisira kurovedza muviri zvine mwero, zvinogona kukubatsira kunamatira kuchikafu uye kubudirira kurasikirwa nehuremu.

Kutora

Kudya kweptin kunotendera vateveri kuti vadye zvakasiyana siyana zvine hutano zvekudya. Asi kana iwe uchinzwa uchiramba uine nzara, zvinogona kukuomera kuti unamatire nedhayeti. Kusakwanisa kudya kana uine nzara kunopesana nekudya zvine pfungwa uye kuteerera kune zvimiro zvemuviri wako. Zvakare, chero chirongwa chekudya chinoda kana zvakanyanya kukurudzira kuwedzera ndeye mureza mutsvuku.

Kana iwe uchinzwa kukweverwa kune iyo leptin yekudya, inogona kuburitsa mhedzisiro iwe yauri kutarisira, asi zvibvunze pachako kana chiri chinhu chaunogona kunamatira nerefu-kwenguva refu. Hutano-hwakareba hurefu kunoenderana neyakareba maitiro ane hutano. Hapana chikafu chine saizi-inokodzera zvese. Kana iwe usingafarire kudya kwe leptin, kune dzimwe nzira dzekudzikisa huremu dzaungayedze. Kumbira chiremba wako nezve nzira dzakasiyana dzekudzikisa uremu, kusanganisira mabhenefiti uye njodzi dzezvikafu zvakasiyana.