Njira 4 Zopezera Ma Hormone A Njala

Zamkati

• Hormone Yanjala: Leptin
• Njala Hormone: Ghrelin
• Hormone Yanjala: Cortisol
• Homoni ya Njala: Estrogen
• Onaninso za

Masana aulesi, kulakalaka makina ogulitsira, komanso m'mimba mopumira (ngakhale mutangodya nkhomaliro) zimatha kunyamula mapaundi ndikuwononga mphamvu. Koma kuthana ndi zopinga zakudya zabwinozo kungakhale zambiri kuposa kudziletsa: Zomwe ndi nthawi yomwe mumadya zimatsimikiziridwa ndi mahomoni - omwenso amasonkhezeredwa ndi biology yanu ndi machitidwe anu. Umu ndi momwe mungagwiritsire ntchito osewera anayi akulu mumasewera amkati amanjala.

Hormone Yanjala: Leptin

Malingaliro

Amatchedwa dzina lachi Greek la leptos, lotanthauza "woonda," leptin amapangidwa ndimaselo amafuta ndipo amatulutsidwa m'magazi mukamadya. Thupi likagwira ntchito moyenera, limakuwuzani nthawi yosiya kudya. Anthu onenepa kwambiri, amatha kupanga leptin yochulukirapo ndipo amatha kukana milingo yayitali. Ubongo wawo umanyalanyaza zizindikiritso zakukhuta, kuwasiya ali ndi njala ngakhale atadya.

Chitani ntchito kwa inu: Kuchita masewera olimbitsa thupi pafupipafupi, makamaka pang'ono mpaka kutalika kwambiri, kumatha kuthandiza kuti ma leptin azigwira bwino ntchito, malinga ndi kafukufuku wochokera ku University of Tehran ku Iran, monga momwe angagone maola asanu ndi awiri kapena asanu ndi atatu usiku. Kwa anthu omwe ali ndi vuto la leptin, kafukufuku akuwonetsa kuti ma electroacupuncture (omwe amagwiritsa ntchito singano zomwe zimakhala ndi mphamvu yaying'ono yamagetsi) atha kuthandiza kutsitsa ndikuletsa kudya.

Njala Hormone: Ghrelin

Malingaliro

Mnzake wa Leptin, ghrelin, amadziwika kuti ndi hormone ya chilakolako; pamene milingo ya leptin ili yotsika, pomwe simunadye kwakanthawi-miyezo ya ghrelin imakhala yayikulu. Mukatha kudya, ma ghrelin amagwa ndipo nthawi zambiri amakhala otsika kwa maola angapo mukamagaya chakudya.

Chitani ntchito kwa inu: Zizolowezi zomwezo zomwe zimathandizira kuwongolera leptin-kugona ndi masewera olimbitsa thupi tsiku ndi tsiku-zimatha kuyendetsa ghrelin. Kafukufuku wina, wofalitsidwa munyuzipepalayi Sayansi Yachipatala, apezanso kuti zakudya zomwe zili ndi mapuloteni ambiri zimapondereza ghrelin nthawi yayitali kuposa zakudya zamafuta. Vysera-CLS ($ 99 ya mwezi umodzi) yowonjezera imathandizanso kuti ma ghrelin asamabwererenso kwakanthawi- komanso kuthandizira kupewa zotsekemera m'magazi- mukatha kudya, kulimbikitsa kukhuta .

Hormone Yanjala: Cortisol

Malingaliro

Mahomoni opanikizikawa amapangidwa ngati gawo limodzi lamankhwala amthupi omwe amamenyedwa panthawi yamavuto athupi kapena amisala. Ikhoza kukupatsani mphamvu kwakanthawi kochepa komanso kukhala tcheru, koma imathandizanso kukhala ndi mafuta ambiri. Pamene milingo ikukwezedwa mosalekeza, imapangitsanso kuti mafuta azisungidwa pakati, zomwe zimapangitsa kukhala ndi mafuta owopsa (komanso ovuta kutaya) m'mimba.

Pangani kuti ikugwiritseni ntchito: Njira yabwino yothetsera cortisol? Khalani phee. Kafukufuku akuwonetsa kuti njira zopumula monga kusinkhasinkha, yoga, ndi kumvetsera nyimbo zotonthoza zimachepetsa mahomoni opsinjika maganizo. Kapena, taganizirani za fx mwachangu: Pakafukufuku wina wochokera ku University College London, anthu opanikizika omwe amamwa tiyi wakuda amakhala ndi ma cortisol ocheperako 20% poyerekeza ndi omwe amamwa chakumwa cha placebo; mwa ena kuchokera kwa ofufuza aku Australia, iwo omwe amatafuna chingamu anali ndi magawo 12% otsika kuposa omwe sanatero.

Homoni ya Njala: Estrogen

Malingaliro

Mahomoni ogonana amasinthasintha mwezi wonse, kutengera kuzungulira kwanu komanso ngati mukugwiritsa ntchito njira yoletsa mahomoni. Mwambiri, estrogen imakhala yotsika kwambiri patsiku limodzi la nthawi yanu. Imakwera kwa milungu iwiri, kenako imadutsa masabata atatu ndi anayi a kuzungulira kwanu. Kugwa kwa estrogen kumapangitsa kuti ma serotonin achepe komanso kuti cortisol iwuke, chifukwa chake mumatha kumva kuti ndinu opusa komanso osowa chakudya kuposa masiku onse - zomwe zingayambitse kudya kwambiri, makamaka zakudya zamafuta, zamchere, kapena zotsekemera.

Pangani kuti ikugwiritseni ntchito: Kuchita zolakalaka zokhudzana ndi PMS sikungathandize kusintha zizindikilo, chifukwa chake thandizirani kuchuluka kwa mahomoni- ndikukwaniritsa chilakolako chanu-ndi ma carbs ovuta ngati pasitala, nyemba, ndi mpunga wofiirira.

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