Iindlela ezili-12 zeNdalo zokuLungelelanisa iiHormone zakho

Umxholo

• 1. Yitya iiprotheyini ezaneleyo kwisidlo ngasinye
• 2. Yenza umthambo rhoqo
• 3. Gwema iswekile kunye neeCarbs ezisulungekisiweyo
• 4. Funda ukuLawula uxinzelelo
• 5.Tya amafutha asempilweni
• 6. Kuphephe Ukutya ngokugqithiseleyo nokungazithathi kancinci
• 7. Sela iti eluhlaza
• 8. Yitya intlanzi enamafutha rhoqo
• 9. Fumana ukulala okungaguquguqukiyo, kumgangatho ophezulu
• 10. Hlala kude neziselo ezineswekile
• 11.Tya ukutya okuPhezulu kweFayibha
• 12. Yitya amaqanda nanini na
• Umgca osezantsi

IiHormone zinefuthe elinamandla kwimpilo yakho yengqondo, yomzimba kunye neemvakalelo.

Aba bathunywa bemichiza badlala indima enkulu kulawulo lokutya kwakho, ubunzima kunye nomoya, phakathi kwezinye izinto.

Ngokwesiqhelo, amadlala akho e-endocrine avelisa inani elichanekileyo lehomoni nganye efunekayo kwiinkqubo ezahlukeneyo emzimbeni wakho.

Nangona kunjalo, ukungalingani kwehomoni kuye kwanda ngokuxhaphakileyo kwindlela yokuphila yanamhlanje ekhawulezayo. Ukongeza, iihormoni ezithile ziyehla ngokuya zikhula, kwaye abanye abantu bafumana ukwehla okumangalisayo kunabanye.

Ngethamsanqa, ukutya okunesondlo kunye nezinye iindlela zokuziphatha ezisempilweni kunokunceda ekuphuculeni impilo yakho yehomoni kunye nokuvumela ukuba uzive kwaye wenze okusemandleni akho.

Eli nqaku liza kukubonisa iindlela zendalo ezili-12 zokulinganisa iihomoni zakho.

1. Yitya iiprotheyini ezaneleyo kwisidlo ngasinye

Ukutya isixa esaneleyo seprotheni kubaluleke kakhulu.

Iprotheni yokutya ibonelela ngee-amino acid ezibalulekileyo ezingenako ukuzenzela umzimba wakho kwaye kufuneka uzisebenzise yonke imihla ukuze ugcine izihlunu, amathambo kunye nolusu lwempilo.

Ukongeza, iproteni inefuthe ekukhutshweni kwamahomoni alawula ukutya kunye nokutya.

Uphando lubonakalisile ukuba ukutya iiprotein kunciphisa amanqanaba "endlala yehomoni" ghrelin kwaye kuvuselele ukuveliswa kwehormoni ezikunceda uzive uphelele, kubandakanya iPYY kunye ne-GLP-1 (,,, 4,,,).

Kwisifundo esinye, amadoda avelise i-20% ngaphezulu kwe-GLP-1 kunye ne-14% ngaphezulu kwe-PYY emva kokutya ukutya okuneprotein ephezulu kunasemva kokutya isidlo esinexabiso eliqhelekileyo leprotini.

Ngaphezulu, ukulinganiswa kwendlala yabathathi-nxaxheba kwehle nge-25% ngaphezulu emva kwesidlo esineprotein ephezulu xa kuthelekiswa nesidlo esineprotein yesiqhelo ().

Kwesinye isifundo, abasetyhini abatya ukutya okuqulethe i-30% yeeprotheyini bafumana ukwanda kwe-GLP-1 kunye neemvakalelo ezinkulu zokugcwala kunokuba besitya ukutya okune-10% yeeprotein.

Ngaphezu, bafumana ukwanda kwemetabolism kunye nokutsha kwamafutha ().

Ukuphucula impilo yehomoni, iingcali zincomela ukusebenzisa ubuncinci be-20-30 yeeprotheyini kwisidlo ngasinye ().

Oku kulula ukukwenza ngokubandakanya ukuhanjiswa kokutya okuneproteni ephezulu kwisidlo ngasinye.

Ukutya iiprotheyini ezaneleyo kubangela ukuveliswa kwehomoni ethintela ukutya kwaye ikuncede uzive ugcwele. Cwangcisa ubuncinci be-20-30 yeeprotheyini kwisidlo ngasinye.

2. Yenza umthambo rhoqo

Umsebenzi womzimba unokuchaphazela ngamandla impilo yehomoni. Isibonelelo esikhulu sokuzilolonga kukukwazi ukunciphisa amanqanaba e-insulin kunye nokunyusa ubuntununtunu be-insulin.

I-insulin yincindi yedlala enemisebenzi emininzi. Inye ivumela iiseli ukuba zithathe iswekile kunye neeamino acid kwigazi, ezisetyenziselwa amandla kunye nokugcina izihlunu.

Nangona kunjalo, i-insulin encinci ihamba ngendlela ende. Uninzi kakhulu lunokuba yingozi.

Amanqanaba aphezulu e-insulin adityaniswa nokudumba, isifo sentliziyo, isifo seswekile kunye nomhlaza. Ngaphezulu, zidibene ne-insulin ukumelana, imeko apho iiseli zakho zingaphenduli ngokufanelekileyo kwimiqondiso ye-insulin (9).

Iindidi ezininzi zomsebenzi womzimba zifunyenwe zonyusa ubuntununtunu be-insulin kunye nokunciphisa amanqanaba e-insulin, kubandakanya umthambo we-aerobic, uqeqesho lwamandla kunye nokunyamezela (,,,,).

Kwisifundo seeveki ezingama-24 zabafazi abatyebe kakhulu, ukuzilolonga kwonyuse ubuntununtunu be-insulin kunye namanqanaba e-adiponectin, ihomoni eneempembelelo ezichasayo kwaye inceda ukulawula imetabolism ().

Ukusebenza ngokwasemzimbeni kunokunceda ekunyuseni amanqanaba okugcina izihlunu ekunciphiseni ukukhula, njenge testosterone, IGF-1, DHEA kunye nokukhula kwehomoni (,,,).

Kubantu abangakwaziyo ukwenza umthambo onamandla, nokuhamba rhoqo kunganyusa la manqanaba eehomoni, okunokuphucula amandla kunye nomgangatho wobomi ().

Nangona indibaniselwano yokuxhathisa kunye noqeqesho lwe-aerobic kubonakala ngathi lubonelela ngezona ziphumo zibalaseleyo, ukuzibandakanya kulo naluphi na uhlobo lomsebenzi womzimba rhoqo kuluncedo.

Ukwenza uqeqesho lwamandla, i-aerobics, ukuhamba okanye ezinye iindlela zomsebenzi womzimba kunokuguqula amanqanaba ehomoni ngendlela eyehlisa umngcipheko wesifo kwaye ikhusele ubunzima bemisipha ngexesha lokuguga.

3. Gwema iswekile kunye neeCarbs ezisulungekisiweyo

Iswekile kunye ne-carbs esulungekileyo zidityaniswe nenani leengxaki zempilo.

Ewe, ukunqanda okanye ukunciphisa oku kutya kunokuba luncedo ekuphuculeni ukusebenza kwehomoni kunye nokuphepha ukutyeba kakhulu, isifo seswekile kunye nezinye izifo.

Izifundo ziye zabonisa ngokungaguqukiyo ukuba i-fructose inokunyusa amanqanaba e-insulin kwaye ikhuthaze ukunganyangeki kwe-insulin, ngakumbi kubantu abatyebe kakhulu kwaye abatyebe kakhulu abane-prediabetes okanye isifo seswekile (,,,).

Ngokubalulekileyo, i-fructose yenza ubuncinci isiqingatha seentlobo ezininzi zeswekile. Oku kubandakanya iifom zendalo ezinje ngobusi kunye nesiraphu yemephu, ukongeza kwisiraphu yengqolowa ene-high-fructose kunye noshukela weetafile ococekileyo.

Kwisifundo esinye, abantu abane-prediabetes bafumana ukunyuka okufanayo kwinqanaba le-insulin kunye nokuchasana kwe-insulin nokuba ngaba batya ii-ounces eziyi-1.8 (i-50 gram) yobusi, iswekile okanye isiraphu yengqolowa ephezulu).

Ukongeza, ukutya okuphezulu kwiicarbs ezicociweyo ezinjengesonka esimhlophe kunye nee-pretzels kunokukhuthaza ukunganyangeki kwe-insulin kwinxalenye enkulu yabantu abadala nakwishumi elivisayo (,).

Ngokwahlukileyo, ukulandela ukutya okune-carb esezantsi okanye esezingeni eliphakathi esekwe kukutya okupheleleyo kunokunciphisa amanqanaba e-insulin kubantu abatyebe kakhulu kunye nabantu abatyebe kakhulu abane-prediabetes kunye nezinye iimeko ezinganyangekiyo nge-insulin njenge-polycystic ovary syndrome (PCOS) (,,).

Ukutya okuphezulu kwiswekile kunye neecarbs ezicokisekileyo kubonisiwe ukuqhuba ukunganyangeki kwe-insulin. Ukuphepha oku kutya kunye nokunciphisa ukutya okupheleleyo kwe-carb kunokunciphisa amanqanaba e-insulin kunye nokwandisa ubuntununtunu be-insulin.

4. Funda ukuLawula uxinzelelo

Uxinzelelo lunokuphazamisa iihomoni zakho. Iihormone ezimbini eziphambili ezichaphazeleka luxinzelelo lwe-cortisol kunye ne-adrenaline, ekwabizwa ngokuba yi-epinephrine.

ICortisol yaziwa ngokuba yi "hormone yoxinzelelo" kuba inceda umzimba wakho ukumelana noxinzelelo ixesha elide.

I-Adrenaline yihomoni "yokulwa-okanye yokubaleka" enika umzimba wakho amandla okuba uphendule kwingozi ekhawulezileyo.

Nangona kunjalo, ngokungafaniyo kumakhulu-khulu eminyaka eyadlulayo xa iihormone zazichukunyiswa ikakhulu zizoyikiso ezivela kumarhamncwa, namhlanje zihlala zibangelwa ngabantu abaxakekileyo, abahlala bexakekile yindlela yokuphila.

Ngelishwa, uxinzelelo olungapheliyo lubangela amanqanaba e-cortisol ukuba aqhubeke ephakanyisiwe, enokuthi ikhokelele ekutyeni okugqithisileyo kweekhalori kunye nokukhuluphala, kubandakanya ukwanda kwamafutha esiswini (,,).

Amanqanaba aphakamileyo e-adrenaline anokubangela uxinzelelo lwegazi oluphezulu, ukubetha kwentliziyo ngokukhawuleza kunye noxinzelelo. Nangona kunjalo, ezi mpawu zihlala zihlala ixesha elifutshane kuba, ngokungafaniyo ne-cortisol, i-adrenaline ayinakufane iphakanyiswe ngokungapheliyo.

Uphando lubonakalisile ukuba unganakho ukuthoba amanqanaba akho e-cortisol ngokuzibandakanya kwiindlela zokunciphisa uxinzelelo njengokucamngca, iyoga, ukuphulula kunye nokumamela umculo opholileyo (,,,,,).

Uphengululo luka-2005 lwezifundo lufumanise ukuba unyango lwe-massage aluphungulanga kuphela amanqanaba e-cortisol ngomndilili we-31%, kodwa kukonyuse amanqanaba okonyusa imeko yehormone serotonin ngama-28% kunye ne-dopamine ngama-31%, ngokomndilili ().

Zama ukunikela ubuncinci imizuzu eli-10-15 ngemini kwimisebenzi yokunciphisa uxinzelelo, nokuba awuziva unalo ixesha.

Ukuzibandakanya kwiindlela zokunciphisa uxinzelelo njengokucamngca, iyoga, ukuphulula kunye nokumamela umculo opholileyo kunokunceda ukubuyisela amanqanaba akho e-hormone ye-cortisol yoxinzelelo.

5.Tya amafutha asempilweni

Ukubandakanya amafutha endalo akumgangatho ophezulu ekudleni kwakho kunokunceda ukunciphisa ukunganyangeki kwe-insulin kunye nokutya.

I-triglycerides ye-Medium-chain triglycerides (i-MCTs) ngamafutha awodwa athathwa ngokuthe ngqo sisibindi ukuze asetyenziswe ngokukhawuleza njengamandla.

Ziye zaboniswa ukunciphisa ukunganyangeki kwi-insulin kubantu abatyebe kakhulu kwaye batyebe kakhulu, nakubantu abanesifo seswekile (,).

Ii-MCT zifumaneka kwioyile yekhokhonathi, ioyile yesundu kunye neoyile ye-MCT emsulwa.

Amafutha obisi kunye namafutha e-monounsaturated kwioyile yomnquma kunye namandongomane nawo abonakala ngathi akonyusa ubuntununtunu be-insulin, esekwe kwizifundo zabantu abadala abasempilweni kunye nabo banesifo seswekile, i-prediabetes, isibindi esinamafutha kunye ne-triglycerides ephezulu (,,,,).

Ukongeza, uphononongo lubonakalisile ukuba ukutya amanqatha asempilweni xa kutyiwa kubangela ukukhutshwa kwehomoni ezikunceda uzive ugcwele kwaye wanelisekile, kubandakanya i-GLP-1, PYY kunye necholecystokinin (CCK) (,,).

Kwelinye icala, amafutha e-trans afunyenwe ekhuthaza ukunganyangeki kwe-insulin kunye nokwandisa ukugcinwa kwamafutha esisu (,).

Ukuphucula impilo yehomoni, yitya indawo enamanqatha esempilweni kwisidlo ngasinye.

Ukubandakanya amanqatha endalo asempilweni ekutyeni kwakho kunye nokuthintela amafutha angenampilo kunokunceda ukunciphisa ukunganyangeki kwe-insulin kunye nokukhuthaza imveliso yehomoni enceda ukulawula ukutya.

6. Kuphephe Ukutya ngokugqithiseleyo nokungazithathi kancinci

Ukutya kakhulu okanye kuncinci kunokubangela utshintsho lwehomoni olukhokelela kwiingxaki zobunzima.

Ukutya kakhulu kubonisiwe ukwandisa amanqanaba e-insulin kunye nokunciphisa ubuntununtunu be-insulin, ngakumbi kubantu abatyebe ngokugqithisileyo nabatyebe kakhulu abanganyangekiyo nge-insulin (,,,).

Kwesinye isifundo, abantu abadala abanganyangekiyo nge-insulin abatya isidlo se-1,300-calorie bafumana phantse kabini ukwanda kwe-insulin njengabantu ababhityileyo kunye "nabantu abasempilweni ngokwasemzimbeni" abatye ukutya okufanayo ().

Kwelinye icala, ukusika ikhalori yakho eninzi kakhulu kunokunyusa amanqanaba oxinzelelo lwehomoni i-cortisol, eyaziwa ngokukhuthaza ukuzuza ubunzima xa iphakanyisiwe.

Olunye uphononongo lufumanise ukuba ukuthintela ukutya okungaphantsi kwe-1,200 yeekhalori ngemini kukhokelele kwinqanaba lokunyuka kwe-cortisol ().

Into enomdla kukuba, uphononongo olusuka kwi1996 lude lucebise ukuba ukutya okuneekhalori ezisezantsi kakhulu kunokubangela ukunganyangeki kwe-insulin kwabanye abantu, isiphumo onokulindela ukusibona kubantu abanesifo seswekile ().

Ukutya kuluhlu lwakho lweekhalori zakho kunokukunceda ugcine ulungelelwaniso lwehomoni kunye nobunzima obunempilo.

Ukusetyenziswa kweekhalori ezininzi okanye ezimbalwa kunokubangela ukungalingani kwehomoni. Cwangcisa ukutya ubuncinci i-1,200 yeekhalori ngemini yempilo efanelekileyo.

7. Sela iti eluhlaza

Iti eluhlaza yenye yeziselo ezisempilweni.

Ukongeza kwimetabolism-yokunyusa i-caffeine, iqulethe i-antioxidant eyaziwa ngokuba yi-epigallocatechin gallate (EGCG), ethe yafumana izibonelelo zempilo ezininzi.

Uphando lubonisa ukuba ukusebenzisa iti eluhlaza kunokunyusa ubuntununtunu be-insulin kunye namanqanaba asezantsi e-insulin kubantu abasempilweni nakwabo bane-insulin-ukumelana neemeko ezinje ngokutyeba kunye neswekile (,,,,).

Kunye uhlalutyo eneenkcukacha kwizifundo ezili-17, izifundo ezikumgangatho ophezulu kakhulu zinxulunyaniswa iti eluhlaza ukuthoba amanqanaba insulin ngokuzila kakhulu ().

Izifundo ezimbalwa ezilawulwayo zifumanise ukuba iti eluhlaza yayingabonakali ukunciphisa ukumelana ne-insulin okanye amanqanaba e-insulin xa kuthelekiswa ne-placebo. Nangona kunjalo, ezi ziphumo zisenokuba zibangelwe kukuphendula komntu ngamnye (,).

Kuba iti eluhlaza inezinye izibonelelo zempilo kwaye uninzi lwezifundo lubonisa ukuba inokubonelela ngokuphuculwa kwempendulo ye-insulin, ungafuna ukuqaphela ukusela ikomityi enye ukuya kwezintathu ngemini.

Iti eluhlaza iye yanxulunyaniswa nokwanda kwe-insulin kunye namanqanaba asezantsi e-insulin kubantu abatyebe kakhulu, abatyebe kakhulu okanye abanesifo seswekile.

8. Yitya intlanzi enamafutha rhoqo

Intlanzi enamafutha ngowona mthombo ungcono we-omega-3 fatty acids, eneempawu ezinqabileyo ezichasayo.

Uphando lubonisa ukuba banokuba neziphumo ezilungileyo kwimpilo yehomoni, kubandakanya ukunciphisa amanqanaba eehomoni zoxinzelelo ze-cortisol kunye ne-adrenaline.

Isifundo esincinci siqwalasele isiphumo sokutya amafutha omega-3 ekusebenzeni kwamadoda kuvavanyo loxinzelelo lwengqondo.

Uphononongo lufumanise ukuba emva kokuba amadoda esitya ukutya okunothe kwamafutha omega-3 iiveki ezintathu, bafumana ukonyuka okuncinci kakhulu kwe-cortisol kunye ne-epinephrin ngexesha lovavanyo kunalapho babelandela ukutya kwabo kwesiqhelo ().

Ukongeza, olunye uphononongo lufumanise ukuba ukonyusa ukungenisa kwakho omega-3 okunamafutha acid kunokunciphisa ukunganyangeki kwe-insulin enxulumene nokukhuluphala, i-polycystic ovary syndrome kunye neswekile yokukhulelwa (,,,).

Isifo seswekile sikamama sivela ngexesha lokukhulelwa kwabasetyhini ababengenaso isifo seswekile ngaphambi kokuba bakhulelwe. Njengohlobo lwe-2 yeswekile, lubonakaliswa kukunganyangeki kwe-insulin kunye namanqanaba eswekile egazi.

Kwisifundo esinye, abasetyhini abanesifo seswekile sokukhulelwa bathathe i-1,000 mg ye-omega-3 fatty acids mihla le kwiiveki ezintandathu.

Iqela le-omega-3 lifumene ukuncipha okubonakalayo kumanqanaba e-insulin, ukumelana ne-insulin kunye nokumakishwa kweprotein ye-C-esebenzayo (CRP) xa kuthelekiswa nabasetyhini abafumene i-placebo ().

Ukuze ube sempilweni, zibandakanya ii-servings ezimbini nangaphezulu ngeveki yeentlanzi ezinamanqatha njenge salmon, isardadi, herring kunye ne mackerel.

I-omega-3 ye-fatty acids inokunceda ukunciphisa i-cortisol kunye ne-epinephrine, yonyuse ubuntununtunu be-insulin kunye nokunciphisa amanqanaba e-insulin kubantu abatyebileyo nabangaxhomekeki kwi-insulin.

9. Fumana ukulala okungaguquguqukiyo, kumgangatho ophezulu

Kungakhathaliseki ukuba ukutya okunesondlo kunesondlo kangakanani kwaye ufumana umthambo ongakanani, impilo yakho iya kubandezeleka ukuba awufumani ukulala ngokwaneleyo kokubuyisela.

Ukungalali kakuhle kudityaniswe nokungalingani kwamahomoni amaninzi, kubandakanya i-insulin, i-cortisol, i-leptin, i-ghrelin kunye ne-hormone yokukhula (,,,,,, 74).

Kwisifundo esinye samadoda alala ngokulinganiselweyo kwiiyure ezintlanu ngobusuku iveki enye, ubuntununtunu be-insulin bancipha nge-20%, kwi-avareji ().

Olunye uphononongo lujonge kwiziphumo zokuthintelwa kokulala kubafana abasempilweni.

Xa ukulala kwabo kwakuthintelwe iintsuku ezimbini, i-leptin yabo yehla nge-18%, i-ghrelin yabo inyuke nge-28% kwaye indlala yabo inyuke nge-24%. Ukongeza, amadoda anqwenela ikhalori ephezulu, ukutya okuphezulu-carb ().

Ngaphezu koko, ayisiyiyo kuphela ubungakanani bokulala obufumanayo obubalulekileyo. Umgangatho wokulala nawo ubalulekile.

Ingqondo yakho ifuna ukulala ngaphandle kokuphazanyiswa evumela ukuba idlule kuwo onke amanqanaba omjikelo ngamnye wokulala. Oku kubaluleke ngakumbi ekukhulisweni kwehomoni yokukhula, eyenzeka ikakhulu ebusuku ngexesha lobuthongo obunzulu (, 74).

Ukugcina ibhalansi yehomoni efanelekileyo, jolisa ubuncinci iiyure ezisixhenxe zokulala komgangatho ophezulu ngobusuku ngabunye.

Ukungalali ngokwaneleyo okanye ukungalunganga komgangatho kuye kwaboniswa ukunciphisa i-hormone yokuzala, ukwandisa indlala kunye noxinzelelo lwehormone, ukunciphisa ukukhula kwehomoni kunye nokunyusa ukunganyangeki kwe-insulin.

10. Hlala kude neziselo ezineswekile

Iswekile nangaluphi na uhlobo ayinampilo. Nangona kunjalo, iswekile engamanzi ibonakala iyeyona imbi ukude.

Izifundo zicebisa ukuba izixa ezikhulu zeswekile-ezinxilisayo zinokuba negalelo ekuxhathiseni kwe-insulin, ngakumbi kubantu abadala abatyebe nangaphezulu kunye nabantwana (,,,,,,).

Kwisifundo esinye, xa abantu abatyebe ngokugqithisileyo batya iipesenti ezingama-25 zeekhalori zabo ngohlobo lweziselo eziphezulu ze-fructose, bafumana amanqanaba aphezulu e-insulin egazini, ukunciphisa ubuntununtunu be-insulin kunye nokwanda kokugcina amafutha esiswini ().

Ukongeza, uphando lubonakalisile ukuba ukusela iziselo ezineswekile kukhokelela ekutyeni okugqithisileyo kwekhalori kuba kungabangeli ukugcwala okufanayo xa kutyiwa ukutya okuqinileyo (,).

Ukuthintela iziselo ezineswekile inokuba yenye yezona zinto zibalaseleyo onokuzenza ukuphucula ibhalansi yehomoni.

Ukutya kakhulu iziselo ezineswekile kuhlala kunxulunyaniswa namanqanaba aphezulu e-insulin kunye nokuchasana kwe-insulin kubantu abadala abatyebe nangaphezulu kunye nabantwana.

11.Tya ukutya okuPhezulu kweFayibha

Ifayibha, ngakumbi uhlobo olunyibilikayo, yinto ebalulekileyo yokutya okusempilweni.

Izifundo zifumanise ukuba yonyusa ubuntununtunu be-insulin kwaye ivuselele imveliso yehormone ezikwenza uzive ugcwele kwaye wanelisekile (,,,).

Nangona i-fiber e-soluble ihlala ivelisa ezona mpembelelo zinamandla kukutya kunye nokutya, i-fiber engafakwanga inokudlala indima.

Olunye uphononongo kubantu abatyebe kakhulu kwaye batyebe kakhulu bafumanisa ukuba ukutya uhlobo lwefayibha enyibilikayo ebizwa ngokuba yi-oligofructose kwandise amanqanaba e-PYY, kwaye ukuchitha i-fiber cellulose engenakunyibilika kuye kwanyusa amanqanaba e-GLP-1.

Zombini ezi ntlobo zefayibha zibangele ukunciphisa ukutya ().

Ukukhusela ekuchaseni i-insulin kunye nokutya kakhulu, qiniseka ukuba utya ukutya okune-fiber yonke imihla.

Ukutya okuphezulu kwefayibha kunxulunyaniswe nokuphuculwa kwemvakalelo ye-insulin kunye neehomoni ezilawula indlala, ukugcwala kunye nokutya.

12. Yitya amaqanda nanini na

Amaqanda yenye yezona zinto zokutya okunesondlo emhlabeni.

Ziye zaboniswa ukuba zichaphazela ngokufanelekileyo i-hormone elawula ukutya, kubandakanya ukunciphisa amanqanaba e-insulin kunye ne-ghrelin, kunye nokwandisa i-PYY (,,,).

Kwisifundo esinye, amadoda ayene-ghrelin esezantsi kunye namanqanaba e-insulin emva kokutya amaqanda kwisidlo sakusasa kunasemva kokutya i-bagel kwisidlo sakusasa ().

Ngaphezu koko, baziva begcwele kwaye batya iikhalori ezimbalwa kwiiyure ezingama-24 ezilandelayo emva kokutya amaqanda ().

Ngokubalulekileyo, ezi ziphumo zilungileyo kwiihormoni zibonakala ngathi ziyenzeka xa abantu besitya zombini isikhupha seqanda kunye neqanda elimhlophe.

Umzekelo, olunye uphononongo lufumanise ukuba ukutya amaqanda apheleleyo njengenxalenye yokutya okune-carb ephantsi kukonyusa ubuntununtunu be-insulin kunye nokuphucula amanqaku entliziyo ngaphezulu kokutya okune-carb ephantsi ebandakanya abamhlophe beqanda ().

Uninzi lwezifundo zijonge kwiziphumo zokutya amaqanda kwisidlo sakusasa kuba kulapho abantu bawadla khona. Nangona kunjalo, ezi ndawo zokutya zinokutyiwa nakwesiphi na isidlo, kwaye amaqanda abiliswe nzima enza ukutya okulula okuphathwayo.

Amaqanda anesondlo kakhulu kwaye anokunceda ukunciphisa ukunganyangeki kwe-insulin, ukucinezela umdla wakho wokutya kwaye uzive ugcwele.

Umgca osezantsi

Amahomoni akho ayabandakanyeka kuzo zonke iinkalo zempilo yakho. Uyazifuna ngokwexabiso elithile lomzimba wakho ukuze usebenze ngokugqibeleleyo.

Ukungalingani kwehormonal kunokunyusa umngcipheko wokutyeba kakhulu, isifo seswekile, isifo sentliziyo kunye nezinye iingxaki zempilo.

Ngaphandle kwento yokuba ukwaluphala kunye nezinye izinto zingaphaya kolawulo lwakho, zininzi iindlela onokuzithatha ukunceda iihomoni zakho zisebenze ngokugqibeleleyo.

Ukutya ukutya okunesondlo, ukwenza umthambo rhoqo kunye nokuzibandakanya kwezinye iindlela zokuziphatha ezisempilweni kunokuhamba indlela ende ekuphuculeni impilo yakho yehomoni.