Iindlela ezi-4 zokongamela iiHormones zeNdlala

Umxholo

• IHormone yendlala: Leptin
• IHormone yendlala: Ghrelin
• Indlala iHormone: ICortisol
• Indlala iHormone: Estrogen
• Uphengululo lwe

Imva kwemini enobudenge, iminqweno yomatshini wokuthengisa, kunye nesisu esihlokomayo (nangona ubunesidlo sasemini) ungapakisha iipawundi kwaye uchithe amandla. Kodwa ukujongana naloo miqobo yokutya okunempilo inokuba yinto engaphezulu nje kokuzibamba: Yintoni kwaye xa uyityayo ikwamiselwa ngamahomoni-athi, nawo, aphenjelelwe yibhayoloji yakho kunye nokuziphatha kwakho. Nantsi indlela yokudibanisa abadlali abane abakhulu kwimidlalo yakho yendlala yangaphakathi.

IHormone yendlala: Leptin

Ingcinga

Ebizwa ngegama lesiGrike i-leptos, elithetha "ukubhitya," i-leptin iveliswa ziiseli ezinamanqatha kwaye ikhutshelwe kwigazi njengoko usitya. Xa umzimba usebenza ngokufanelekileyo, uyakuxelela ukuba uyeke nini ukutya. Abantu abatyebe kakhulu, nangona kunjalo, banokuvelisa i-leptin engaphezulu kwaye banokuphuhlisa ukunganyaniseki kumanqanaba aphakamileyo angapheliyo. Iingqondo zabo ziyayityeshela imiqondiso yokuhlutha, ibashiye belambile nasemva kokutya.

Yenze isebenze kuwe: Ukuzilolonga rhoqo-ngokukodwa okuphakathi ukuya kwinqanaba eliphezulu loqeqesho-kunokunceda ukugcina amanqanaba e-leptin esebenza ngokufanelekileyo, ngokutsho kophononongo oluvela kwiYunivesithi yaseTehran e-Iran, njengoko kunokufumana iiyure ezisixhenxe ukuya kwezisibhozo zokulala ebusuku. Kubantu abanoxhathiso lwe-leptin, uphando lubonisa ukuba i-electroacupuncture (esebenzisa iinaliti ezinamandla ombane amancinci) inokunceda amanqanaba asezantsi kwaye icinezele ukutya.

IHormone yendlala: Ghrelin

Ingcinga

Umlingane kaLeptin, i-ghrelin, yaziwa njengehormone yokutya; xa amanqanaba e-leptin ephantsi-njengoko, xa ungakhange udle ngexesha-ghrelin amanqanaba aphezulu. Emva kwesidlo, amanqanaba e-ghrelin ayahla kwaye ihlala ihlala isezantsi iiyure ezininzi ngelixa usetyisa ukutya.

Yenze isebenze kuwe: Imikhwa efanayo enceda ukulawula i-leptin-yokulala kunye nokuzivocavoca imihla ngemihla-inokugcina i-ghrelin ijonge. Olunye uphononongo, olupapashwe kwiphephancwadi Inzululwazi yezonyango, ikwafumanise ukuba ukutya okuphezulu kwiprotheyini kucinezela i-ghrelin ixesha elide kunokutya okunamafutha aphezulu. I-over-the-counter weight-loss supplement i-Vysera-CLS (i-$99 yonikezelo lwenyanga enye) inokunceda ukugcina amanqanaba e-ghrelin ukuba aphinde abuyele okwexeshana-kunye nokunceda ukukhusela i-spikes yegazi-emva kokutya, ukukhuthaza iimvakalelo zokuhlutha. .

Indlala iHormone: ICortisol

Ingcinga

Le hormone yoxinzelelo iveliswa njengenxalenye yempendulo yomzimba yokulwa okanye yokulwa ngamaxesha oxinzelelo lomzimba okanye lweemvakalelo. Inokubonelela ngokunyusa okwethutyana kwamandla kunye nokuphaphama, kodwa inokubangela ukuba kubekho i-carb ephezulu, ukuthanda amanqatha aphezulu. Xa amanqanaba ehlala ephakanyisiwe, oko kubangela ukuba iikhalori zigcinwe ngeenxa zonke phakathi, zibe negalelo kumngcipheko (kwaye kunzima ukulahlekelwa) kwi-belly fat.

Yenze ikusebenzele: Eyona ndlela yokugcina i-cortisol isecaleni? Phola phandle. Uphando lubonisa ukuba iindlela zokuphumla ezinje ngokucamngca, iyoga, kunye nokumamela umculo opholileyo kunciphisa iihormones zoxinzelelo. Okanye, qwalasela i-fx ekhawulezileyo: Kwisifundo esinye esivela kwiYunivesithi yaseLondon, abantu abaxinezelekileyo abasela rhoqo iti emnyama babenamanqanaba e-cortisol ama-20 eepesenti asezantsi kunalawo asela isiselo se-placebo; kwelinye elivela kubaphandi baseOstreliya, abo babehlafuna itshungama babenamanqanaba ali-12 ekhulwini angaphantsi kunabo bangenayo.

Indlala iHormone: Estrogen

Ingcinga

Iihormone zesondo ziyaguquguquka kuyo yonke inyanga, kuxhomekeke kumjikelo wakho nokuba usebenzisa ulawulo lokuzalwa kwehomoni. Ngokubanzi, i-estrogen isezantsi kakhulu ngosuku lokuqala lwexesha lakho. Ikhwela iiveki ezimbini, emva koko ithatha ukuntywila kwiiveki ezintathu ezine zomjikelo wakho. Ukuwa kwe-estrogen kubangela amanqanaba e-serotonin ukuba ehle kwaye i-cortisol inyuke, ngenxa yoko unokuziva ungacacanga kwaye ulambile kunesiqhelo-oko kunokukhokelela ekuzinkcinkcenkcesheni, ngakumbi kukutya okunamafutha, okunetyuwa, okanye okuneswekile.

Yenze isebenze kuwe: Ukwanelisa iminqweno enxulumene ne-PMS ayizukuphucula iimpawu, ke nceda ulungelelanise amanqanaba akho ehomoni- kwaye wanelise ukutya kwakho-ngeecarbs ezintsonkothileyo njengepasta yengqolowa, iimbotyi, kunye nerayisi emdaka.

Uphengululo lwe