Njira 9 Zotsimikizika Zokukonzerani Mahomoni Omwe Amakulepheretsani Kunenepa

Zamkati

• 1. Insulini
• 2. Leptin
• 3. Ghrelin
• 4. Cortisol
• 5. Estrogen
• 6. Neuropeptide Y (NPY)
• 7. Glucagon-Ngati peputayidi-1 (GLP-1)
• 8. Cholecystokinin (CCK)
• 9. Peptide YY (PYY)
• 10. China Chilichonse?

Kulemera kwanu kumayang'aniridwa makamaka ndi mahomoni.

Kafukufuku akuwonetsa kuti mahomoni amakhudza chidwi chanu komanso kuchuluka kwamafuta omwe mumasunga (,,).

Nazi njira 9 "zokonzera" mahomoni omwe amalamulira kulemera kwanu.

1. Insulini

Insulini ndimadzi opangidwa ndi maselo a beta a kapamba wanu.

Zimasungidwa pang'ono tsiku lonse komanso zochuluka mukatha kudya.

Insulini imalola maselo anu kumwa shuga wamagazi kuti akhale ndi mphamvu kapena yosungira, kutengera zomwe zikufunika panthawiyo.

Insulin ndiyonso mahomoni osungira mafuta m'thupi. Imauza maselo amafuta kuti asunge mafuta, komanso amaletsa mafuta osungidwa kuti asawonongeke.

Maselo akamagonjetsedwa ndi insulini (ofala kwambiri), shuga m'magazi komanso milingo ya insulin imakwera kwambiri.

Mlingo wapamwamba wa insulin (wotchedwa hyperinsulinemia) imatha kubweretsa mavuto ambiri azaumoyo, kuphatikiza kunenepa kwambiri komanso matenda amadzimadzi (,, 6).

Kudya mopitirira muyeso - makamaka shuga, chakudya chamafuta, komanso chakudya chofulumira - kumayendetsa insulini kukana ndikuwonjezera kuchuluka kwa insulin (,,).

Nawa maupangiri kuti muchepetse kuchuluka kwa insulini ndikuthandizira kuzindikira kwa insulin:

• Pewani kapena kuchepetsa shuga: Kuchuluka kwa fructose ndi sucrose kumalimbikitsa kukana kwa insulin ndikulitsa kuchuluka kwa insulin (,,,,,).
• Kuchepetsa chakudya: Chakudya chochepa kwambiri chingayambitse insulini msanga (,,,).
• Dzazani mapuloteni: Mapuloteni amatulutsa insulini kwakanthawi kochepa. Komabe, ziyenera kuyambitsa kuchepa kwa insulini kukana kukuthandizani kutaya mafuta am'mimba (,).
• Phatikizani mafuta ambiri athanzi: Mafuta a Omega-3 omwe amapezeka mu nsomba zamafuta amatha kuthandizira kuchepetsa kusala kwa insulin ().
• Chitani masewera olimbitsa thupi pafupipafupi: Azimayi onenepa kwambiri omwe amayenda mwachangu kapena kuthamanga adasintha mphamvu ya insulin pakatha masabata 14 paphunziro limodzi (,,).
• Pezani magnesium yokwanira: Anthu omwe amalimbana ndi insulini nthawi zambiri amakhala ochepa mu magnesium, ndipo zowonjezera ma magnesium zimatha kutulutsa mphamvu ya insulin (,,).
• Imwani tiyi wobiriwira: Tiyi wobiriwira akhoza kuchepetsa shuga m'magazi komanso kuchuluka kwa insulini (,).

Mfundo Yofunika:

Insulini ndiye mahomoni osungira mafuta m'thupi. Kuchepetsa kudya kwa shuga, kudula ma carbs ndi kuchita masewera olimbitsa thupi ndi njira zabwino kwambiri zochepetsera insulin.

2. Leptin

Leptin amapangidwa ndi maselo anu amafuta.

Amadziwika kuti "satiety hormone" yomwe imachepetsa njala ndikupangitsa kuti mukhale wokhutira.

Monga hormone yodziwitsa, udindo wake ndikulumikizana ndi hypothalamus, gawo laubongo wanu lomwe limayang'anira kudya ndi kudya.

Leptin amauza ubongo kuti pali mafuta okwanira osungidwa ndipo palibenso zina zofunika, zomwe zimathandiza kupewa kudya mopitirira muyeso.

Anthu onenepa kwambiri kapena onenepa kwambiri amakhala ndi leptin wambiri m'magazi awo. M'malo mwake, kafukufuku wina adapeza kuti kuchuluka kwa leptin mwa anthu onenepa kwambiri kudakwera kanayi kuposa anthu olemera ().

Ngati leptin amachepetsa njala, ndiye kuti anthu onenepa kwambiri omwe ali ndi leptin yambiri ayenera kuyamba kudya pang'ono ndikuchepetsa.

Tsoka ilo, pakunenepa kwambiri dongosolo la leptin siligwira ntchito momwe liyenera kukhalira. Izi zimatchedwa kukana kwa leptin.

Kulemba kwa leptin kukasokonekera, uthenga woti tileke kudya sudutsa muubongo, chifukwa chake sichizindikira kuti muli ndi mphamvu zokwanira zosungidwa (,).

Mwakutero, ubongo wanu umaganiza kuti ukuchita njala, chifukwa chake mumakakamizidwa kudya.

Magulu a Leptin amachepetsanso mukamaonda, chomwe ndi chimodzi mwazifukwa zazikulu kwambiri kuti muchepetse kunenepa nthawi yayitali. Ubongo umaganiza kuti uli ndi njala, ndipo umakukakamiza kuti udye kwambiri (,,).

Zinthu ziwiri zomwe zimayambitsa leptin kukana ndizomwe zimapangitsa kuti insulin izikhala yolimba komanso yotupa mu hypothalamus (,,,,,).

Nawa malingaliro angapo owongolera chidwi cha leptin:

• Pewani zakudya zotupa: Chepetsani zakudya zomwe zimayambitsa kutupa, makamaka zakumwa zotsekemera ndi mafuta opatsirana.
• Idyani zakudya zina: Idyani zakudya zambiri zotsutsana ndi zotupa, monga nsomba zamafuta ().
• Chitani masewera olimbitsa thupi pafupipafupi: Kuchita zolimbitsa thupi kumatha kukonza chidwi cha leptin (,,).
• Kugona mokwanira: Kafukufuku akuwonetsa kuti kugona mokwanira kumabweretsa kutsika kwa leptin ndikuwonjezera chilakolako (,).
• Zowonjezera: Pakafukufuku wina, azimayi omwe adadya chakudya chochepetsa thupi omwe adatenga alpha-lipoic acid ndi mafuta a nsomba adachepetsa kwambiri ndipo adatsika pang'ono ndi leptin kuposa omwe ali mgulu lolamulira ().

Mfundo Yofunika:

Anthu omwe ali ndi kunenepa kwambiri amakhala osagonjetsedwa ndi leptin. Kudya zakudya zotsutsana ndi zotupa, kuchita masewera olimbitsa thupi komanso kugona mokwanira kumatha kupangitsa chidwi cha leptin.

3. Ghrelin

Ghrelin amadziwika kuti "timadzi ta njala." Mimba yanu ikakhala yopanda kanthu, imatulutsa ghrelin, yomwe imatumiza uthenga ku hypothalamus ndikukuwuzani kuti mudye ().

Nthawi zambiri, milingo ya ghrelin imakhala yokwera kwambiri musanadye komanso yotsika kwambiri pafupifupi ola limodzi mutadya.

Komabe, mwa anthu onenepa kwambiri komanso onenepa kwambiri, ma ghrelin osala nthawi zambiri amakhala otsika poyerekeza ndi anthu olemera (,).

Kafukufuku akuwonetsanso kuti anthu onenepa kwambiri akadya, ghrelin imangotsika pang'ono. Chifukwa cha ichi, hypothalamus samalandira chizindikiro champhamvu chosiya kudya, chomwe chitha kubweretsa kudya mopitirira muyeso (52).

Nawa maupangiri ochepa owongolera magwiridwe antchito a ghrelin:

• Shuga: Pewani madzi a chimanga a high-fructose ndi zakumwa zotsekemera ndi shuga, zomwe zingawononge mayankho a ghrelin mukatha kudya (,).
• Mapuloteni: Kudya mapuloteni pa chakudya chilichonse, makamaka kadzutsa, kumatha kuchepetsa kuchuluka kwa ma ghrelin ndikulimbikitsa kukhuta (,,,).

Mfundo Yofunika:

Kudya mapuloteni ambiri ndikupewa zakudya ndi zakumwa zomwe zili ndi shuga wambiri kumathandizira kukhathamiritsa ma ghrelin.

4. Cortisol

Cortisol ndi mahomoni opangidwa ndi adrenal glands.

Amadziwika kuti "mahomoni opsinjika" chifukwa amatulutsidwa thupi lanu likamva kupsinjika.

Monga mahomoni ena, ndikofunikira kuti munthu akhale ndi moyo. Komabe, kuchuluka kwakanthawi kwa cortisol kumatha kubweretsa kudya kwambiri ndi kunenepa ().

Zikuwoneka kuti azimayi omwe amakhala ndi zolemera zochulukirapo pakati amayankha kupsinjika ndikuwonjezeka kwakukulu kwa cortisol (,).

Komabe, kudya mosamalitsa kumathanso kukweza cortisol. Pakafukufuku wina, azimayi omwe amadya zakudya zonenepetsa anali ndi milingo yayikulu ya cortisol ndipo amati amakhala ndi nkhawa kuposa azimayi omwe amadya zakudya zabwinobwino ().

Njira izi zitha kuchepetsa milingo ya cortisol:

• Zakudya zabwino: Tsatirani chakudya choyenera, chokhazikitsidwa ndi chakudya. Musadule mafuta otsika kwambiri.
• Sinkhasinkha: Kuyeserera kusinkhasinkha kumatha kuchepetsa kwambiri kupanga kwa cortisol ().
• Mverani nyimbo:. Ofufuzawo akuti nyimbo zokhazika mtima pansi zikaimbidwa munjira zamankhwala, cortisol siyikukwera kwambiri (,).
• Gonani kwambiri: Kafukufuku wina adapeza kuti oyendetsa ndege akamataya maola 15 mkati mwa sabata, milingo yawo ya cortisol idakwera ndi 50-80% ().

Mfundo Yofunika:

Mulingo wamtundu wa cortisol wambiri umatha kuwonjezera chakudya ndikulimbikitsa kunenepa. Kudya chakudya chamagulu, kuchepetsa kupsinjika ndi kugona kwambiri kumathandizira kuyambitsa kupanga kwa cortisol.

5. Estrogen

Estrogen ndiye mahomoni ogonana achikazi ofunikira kwambiri.

Amapangidwa makamaka ndi thumba losunga mazira, ndipo amatenga nawo gawo pokhudzana ndi njira yoberekera ya amayi.

Kuchuluka kwambiri komanso kotsika kwa estrogen kumatha kubweretsa kunenepa. Izi zimadalira zaka, mahomoni ena, komanso thanzi.

Pofuna kusunga chonde m'zaka zoberekera, estrogen imayamba kulimbikitsa mafuta kusungika ().

Kuphatikiza apo, zitha kulimbikitsa phindu la mafuta mu theka loyamba la mimba ().

Amayi onenepa amakhala ndi milingo yambiri ya estrogen kuposa azimayi olemera, ndipo ofufuza ena amakhulupirira kuti izi zimachitika chifukwa cha chilengedwe ().

Pakati pa kusintha kwa thupi, pamene maestrojeni amatsika chifukwa zochepa zimapangidwa m'mimba mwake, malo osungira mafuta amasunthira m'chiuno ndi ntchafu kupita ku mafuta owoneka m'mimba. Izi zimalimbikitsa kukana kwa insulin ndikuwonjezera matenda (,).

Njira zopatsa thanzi komanso njira zamoyo zingathandizire kusamalira estrogen:

• CHIKWANGWANI: Idyani ma fiber ambiri ngati mukufuna kuchepetsa kuchuluka kwa estrogen (,,).
• Masamba a Cruciferous: Kudya masamba osokonekera kungakhale ndi zotsatira zabwino pa estrogen (,).
• Mbeu za fulakesi: Ngakhale ma phytoestrogens mwa iwo ali ovuta, mbewu za fulakesi zimawoneka kuti zimapindulitsa pa estrogen mwa amayi ambiri (,).
• Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi kumatha kuthandiza kusinthitsa milingo ya estrogen mwa amayi onse omwe ali ndi premenopausal komanso postmenopausal (,).

Mfundo Yofunika:

Mlingo wa estrogen ukakhala wokwera kwambiri kapena wotsika, kunenepa kumatha kuchitika. Izi zimadalira zaka komanso mahomoni ena.

6. Neuropeptide Y (NPY)

Neuropeptide Y (NPY) ndi mahomoni opangidwa ndimaselo muubongo ndi dongosolo lamanjenje.

Zimapangitsa chidwi, makamaka chakudya, ndipo chimakhala chachikulu kwambiri nthawi yakusala kudya kapena kusowa chakudya (,,).

Mulingo wa neuropeptide Y umakwezedwa munthawi yamavuto, zomwe zimatha kubweretsa kudya kwambiri komanso kupindula kwamafuta m'mimba (,,).

Malangizo pakutsitsa NPY:

• Idyani mapuloteni okwanira: Kudya mapuloteni ochepa kwambiri kwawonetsedwa kuti kumawonjezera kutulutsidwa kwa NPY, komwe kumabweretsa njala, kuchuluka kwa chakudya komanso kunenepa ().
• Osasala kudya kwanthawi yayitali: Kafukufuku wazinyama awonetsa kuti kusala kwakutali kwambiri, monga kupitirira maola 24, kumatha kukulitsa kwambiri milingo ya NPY (,,).
• CHIKWANGWANI sungunuka: Kudya ma fiber osungunuka ambiri kuti adyetse mabakiteriya ochezeka m'matumbo kumatha kuchepetsa kuchuluka kwa NPY ().

Mfundo Yofunika:

Neuropeptide Y (NPY) imayambitsa njala, makamaka nthawi yakusala kudya komanso nthawi yamavuto. Mapuloteni ndi fiber zosungunuka zitha kuthandiza kutsitsa NPY.

7. Glucagon-Ngati peputayidi-1 (GLP-1)

Glucagon ngati peptide-1 (GLP-1) ndi timadzi tomwe timatulutsa m'matumbo mwanu pomwe michere imalowa m'matumbo.

GLP-1 imasewera gawo lalikulu pakusungitsa magawo amwazi wamagazi, komanso kukupangitsani kukhala omasuka.

Ochita kafukufuku amakhulupirira kuti kuchepa kwa njala komwe kumachitika pambuyo poti opaleshoni yochepetsa thupi ndi chifukwa chakuchulukitsa kwa GLP-1 ().

Pakafukufuku wina, amuna omwe adapatsidwa yankho la GLP-1 ndi chakudya cham'mawa adadzimva kuti akukhutira ndipo adadya 12% yama calories ochepa nkhomaliro ().

Malingaliro okulitsa GLP-1:

• Idyani mapuloteni ambiri: Zakudya zamapuloteni kwambiri monga nsomba, whey protein ndi yogurt zawonetsedwa kuti zimawonjezera milingo ya GLP-1 ndikuthandizira chidwi cha insulin (,,).
• Idyani zakudya zotsutsana ndi zotupa: Kutupa kwanthawi yayitali kumalumikizidwa ndi kuchepa kwa kupanga kwa GLP-1 ().
• Masamba obiriwira: Pakafukufuku wina, azimayi omwe amadya masamba obiriwira ngati sipinachi ndi kale adakumana ndi milingo yayikulu ya GLP-1 ndikuchepetsa kuposa gulu lolamulira ().
• Maantibayotiki: Pakafukufuku wa zinyama, mankhwala owonjezera ma probiotic adakulitsa milingo ya GLP-1, zomwe zidapangitsa kuti anthu azidya ().

Mfundo Yofunika:

GLP-1 imatha kuchepetsa njala ndikuwonjezera kuchepa kwa thupi. Kugwiritsa ntchito zakudya zamapuloteni komanso amadyera kumatha kukulitsa kuchuluka kwanu.

8. Cholecystokinin (CCK)

Monga GLP-1, cholecystokinin (CCK) ndi mahomoni ena okhutitsa omwe amapangidwa ndimaselo m'matumbo mwanu ().

Kuchuluka kwa CCK kwawonetsedwa kuti kumachepetsa kudya kwa anthu owonda komanso onenepa kwambiri (,,).

Njira zokulitsa CCK:

• Mapuloteni: Idyani zomanga thupi zambiri nthawi iliyonse ().
• Mafuta athanzi: Kudya mafuta kumayambitsa kutulutsidwa kwa CCK ().
• CHIKWANGWANI: Kafukufuku wina, pomwe amuna adadya chakudya chokhala ndi nyemba, magulu awo a CCK adakwera kawiri kuposa momwe amadya chakudya chochepa kwambiri ().

Mfundo Yofunika:

CCK ndi hormone yomwe imachepetsa chilakolako ndipo imapangidwa mukamadya mapuloteni, mafuta, ndi fiber.

9. Peptide YY (PYY)

Peptide YY (PYY) ndi mahomoni ena am'matumbo omwe amalamulira kudya.

Amamasulidwa ndi maselo m'matumbo ndi m'matumbo.

Peptide YY amakhulupirira kuti amatenga gawo lalikulu pochepetsa kudya komanso kuchepetsa chiopsezo cha kunenepa kwambiri (,).

Njira zokulitsira PYY:

• Zakudya zamafuta ochepa: Muyenera kudya chakudya chotsika kwambiri cha carb potengera zakudya zomwe sizinasinthidwe kuti mafuta a shuga azikhala okhazikika. Kuchuluka kwa shuga m'magazi kumatha kusokoneza zotsatira za PYY (,,).
• Mapuloteni: Idyani zomanga thupi zochuluka kuchokera ku nyama kapena zomera (,).
• CHIKWANGWANI: Idyani fiber (,,).

Mfundo Yofunika:

Kuti muwonjezere kuchuluka kwa PPY ndikuchepetsa njala, yesetsani kupewa zopangidwa ndi chakudya ndikudya zomanga thupi zambiri.

10. China Chilichonse?

Mahomoni amagwirira ntchito limodzi kuwonjezera kapena kuchepetsa kudya komanso kusungira mafuta.

Ngati dongosololi silikugwira ntchito moyenera, mutha kupeza kuti mukuvutika ndi zovuta nthawi zonse.

Mwamwayi, kusintha kwa zakudya ndi moyo kumatha kukhala ndi zotsatirapo zamphamvu pama mahomoni awa.