Chilichonse Chimene Muyenera Kudziwa Zokhudza Zakudya za Leptin

Zamkati

• Kodi kafukufukuyu akunena chiyani za leptin?
• Kodi phindu la zakudya za leptin ndi chiyani?
• Kodi chiwopsezo cha zakudya za leptin ndi chiani?
• Momwe mungatsatire zakudya za leptin
• Kutenga

Kodi chakudya cha leptin ndi chiyani?

Zakudya za leptin zidapangidwa ndi Byron J. Richards, wochita bizinesi komanso wodziwika bwino wazachipatala. Kampani ya Richards, Wellness Resources, imapanga mankhwala azitsamba omwe amapangidwa kuti azithandizira zakudya za leptin. Adalembanso mabuku angapo onena za leptin komanso gawo lake pakuchepetsa thupi komanso thanzi.

Leptin adapezeka koyamba mu 1994. Ndi mahomoni omwe amapangidwa m'misika yamafuta mthupi lanu. Ntchito yake ndikuwonetsa ubongo wanu mukakhuta, kukupangitsani kuti musiye kudya. Leptin imathandizanso kagayidwe kabwino ka kagayidwe kake. Udindo wake pakuchepetsa thupi, kunenepa, komanso kunenepa kwambiri kwawerengedwa mwa nyama ndi anthu.

Leptin amayenda m'magazi anu, kudzera mumayendedwe anu, kupita kumalo osangalatsa a ubongo wanu. Kumeneko, zimamangiriza kuzipangizo zomwe zimakupangitsani kumva kuti muli ndi njala. Izi zimathandiza kuchepetsa chilakolako chanu, kuchepetsa chilakolako chanu chofuna kudya. Leptin amayendanso m'mitsempha yanu, ndikupangitsa kuti mafuta aziwotcha mafuta ndi zopatsa mphamvu.

Ngati leptin yambiri imadziphatika m'magazi anu, mutha kukhala ndi leptin yolimbana nayo. Izi zikachitika, leptin m'thupi lanu sangagwire bwino ntchito yake, zomwe zimapangitsa kulemera. Zomwe zimayambitsa leptin kukana sizikudziwika, koma kunenepa kwambiri komanso kupsinjika mtima kumatha kutenga gawo. Cortisol, mahomoni omwe amatulutsidwa mukapanikizika, amatha kupangitsa ubongo wanu kuti usamalandire leptin ndikupangitsani kudya kwambiri.

Kodi kafukufukuyu akunena chiyani za leptin?

Chiyambire kupezeka kwake, leptin wakhala cholinga cha maphunziro angapo a nyama ndi anthu. Ofufuza awunika momwe zimathandizira kunenepa, kunenepa kwambiri, komanso kudya. Monga tafotokozera mu Journal of Clinical Investigation, kafukufuku wina wama mbewa akuwonetsa kuti kusala pang'ono kudya kumatha kukhala ndi vuto pakapangidwe ka leptin, ndikupangitsa kuchuluka kwa leptin kutsika. Mlingo wa leptin ukatsika, ubongo wanu umakhulupirira kuti muli pachiwopsezo cha njala, ndikupangitsa kuti thupi lanu ligwiritse malo ogulitsira mafuta ndikuchepetsa kuthekera kwanu kuwotcha mafuta pogwiritsa ntchito masewera olimbitsa thupi.

Kafukufuku wina wazinyama, motsogozedwa ndi ofufuza ku Yunivesite ya Cincinnati Metabolic Diseases Institute, adatsimikiza kuti milingo ya leptin siyimakhudza kapena kuyambitsa kunenepa kwambiri mu mbewa.

Palibe kafukufuku wodalirika wosonyeza kuti kutenga leptin mu mawonekedwe owonjezera kumathandizira kusintha milingo ya leptin.

Kodi phindu la zakudya za leptin ndi chiyani?

Mfundo zambiri pazakudya za leptin ndizofanana, kapena zofanana, ndi zina zamapulogalamu ena owongolera zolemera. Imalangiza kupewa kudya usiku kwambiri, kupewa kudya zowonjezera monga zomwe zimapezeka mu soda, komanso kupewa kudya chakudya chambiri. Zakudya za leptin zimatsindikanso kufunika kokhala ndi gawo. Izi zikuyimira upangiri wabwino wazakudya.

Zakudya za leptin zimaperekedwanso ndi malangizo osavuta owonjezera olimbitsa thupi, omwe safuna kuti muzichita masewera olimbitsa thupi kuti muchepetse thupi. Kuchita masewera olimbitsa thupi nthawi zonse kungaphatikizepo kuwongolera gawo komanso kusankha zakudya zopatsa thanzi.

Kodi chiwopsezo cha zakudya za leptin ndi chiani?

Monga zakudya zambiri, chakudya cha leptin chimakuletsani zomwe mungadye. Mutha kukhala ovuta kutsatira zomwe mumadya kapena mwina mungakhale osakhutira ndi zosankha zanu.

Monga momwe zilili ndi dongosolo lililonse la zakudya, ndibwino kuti mufunsane ndi dokotala musanayambe zakudya za leptin. Sizingakupatseni ma calories okwanira ngati mukugwira ntchito kwambiri. Zingakhale zosayenera kwa ana kapena achinyamata omwe ali ndi ma caloric osiyana ndi achikulire.

Momwe mungatsatire zakudya za leptin

Zakudya za leptin zimakhala ndi malamulo asanu:

1. Idyani zakudya zomwe zimapatsa magalamu 20 mpaka 30 a mapuloteni pachakudya cham'mawa.
2. Osadya mutadya. Onetsetsani kuti musadye chilichonse kwa maola atatu musanagone.
3. Idyani katatu patsiku, osadya pang'ono. Lolani maola asanu kapena asanu ndi limodzi kuti adutse pakati pa chakudya chilichonse.
4. Chepetsani kudya kwama carbohydrate, koma musathetseretu ma carbs.
5. Yesetsani kuwongolera magawo pakudya kulikonse. Osadya mpaka mutakhuta. Imani musanakhale wokhutira kwathunthu.

Kuti muzitsatira chakudyachi, muyenera kuphunzira za zonenepetsa zomwe mumadya, koma simuyenera kuwerengera zopatsa chidwi kwambiri. Zakudyazi zimatsimikiziranso kwambiri kuti muzidya zakudya zatsopano, zopangidwa ndi organic komanso kupewa zowonjezera zamagulu ndi zosakaniza zomwe simungathe kutchula.

Kufunika kwa mapuloteni ndi fiber kumalimbikitsidwanso. Ndikulimbikitsidwa kuti chakudya chilichonse chikhale ndi zopatsa mphamvu pafupifupi 400 mpaka 600, motere:

• 40% mapuloteni
• 30% mafuta
• 30% chakudya

Zakudya za leptin zimakupatsani mwayi wodya masamba, zipatso, ndi mapuloteni osiyanasiyana, kuphatikiza nsomba, nyama, nkhuku, ndi nkhuku. Zipatso, m'malo mwa mchere wokhala ndi shuga wambiri, ndiye njira yokometsera. Muthanso kudya mabotolo amtedza pang'ono, mazira, ndi kanyumba kanyumba.

Mbewu zowonjezera mapuloteni ndi nyemba, monga quinoa, oatmeal, ndi mphodza, ndizonso zosankha zabwino. Kudya chakudya chochepa kwambiri kumatha kupangitsa kuti mabakiteriya asinthe komanso / kapena kudzimbidwa, chifukwa chake sankhani zakudya zamafuta pafupipafupi momwe mungathere.

Mukakhala pa chakudya cha leptin, mukuyenera kupewa zotsekemera zopangira, soda wamba komanso zakumwa zolimbitsa thupi. Mumalimbikitsidwanso kuthana ndi zinthu za soya zamtundu uliwonse.

Chifukwa chogogomezera pamagawo ang'onoang'ono komanso osamwa zakudya zopanda pake, anthu ena amamva njala pa izi. Kumwa madzi ambiri, kapena kumwa zowonjezera zowonjezera, kungathandize.

Zakudya za leptin zimafunikira kuti muziwongolera mukamadya, komanso zomwe mumadya. Kupanga chizolowezi chomwe chimakusokonezani pakati pa chakudya, ndipo chimaphatikizapo kuchita masewera olimbitsa thupi, kungakuthandizeni kuti musadye zakudya komanso kuti muchepetse kunenepa.

Kutenga

Zakudya za leptin zimapatsa omvera kudya zakudya zosiyanasiyana. Koma ngati mukumva kuti muli ndi njala mosalekeza, zingakhale zovuta kuti muzitsatira. Kulephera kudya mukakhala ndi njala kumatsutsana ndi kudya mwakuya ndikumvera zomwe thupi lanu likunena. Komanso dongosolo lililonse lazakudya lomwe limafunikira kapena limalimbikitsa kwambiri zowonjezera ndi mbendera yofiira.

Ngati mungakopeke ndi zakudya za leptin, zimatha kutulutsa zotsatira zomwe mukuyembekezera, koma dzifunseni ngati ndichinthu chomwe mungapirire nacho kwanthawi yayitali. Thanzi la nthawi yayitali limadalira mayendedwe azaumoyo okhalitsa. Palibe chakudya chomwe chimakwanira zonse. Ngati simusangalala ndi zakudya za leptin, pali njira zina zochepetsera zomwe mungayesere. Funsani dokotala wanu za njira zosiyanasiyana zochepetsera thupi, kuphatikizapo ubwino ndi kuopsa kwa zakudya zosiyanasiyana.