Yonke into ekufuneka uyazi malunga nokutya kweLeptin

Umxholo

• Luthini uphando malunga neleptin?
• Zeziphi izibonelelo ezinokubakho ngokutya kwe-leptin?
• Yeyiphi imingcipheko enokubakho yokutya kwe-leptin?
• Ulandela njani ukutya kwe-leptin
• Ukuthatha

Kukuthini ukutya kwe-leptin?

Ukutya kwe-leptin kuyilelwe ngu-Byron J. Richards, usomashishini kunye nebhodi eqinisekisiweyo yezonyango. Inkampani kaRichards, i-Wellness Resources, yenza izongezo zemifuno eziyilelwe ukuxhasa ukutya kwe-leptin. Uye wabhala iincwadi ezininzi malunga ne-leptin kunye nendima yayo ekunciphiseni ubunzima kunye nempilo.

ILeptin yafunyanwa okokuqala ngo-1994. Yincindi yedlala eveliswa kwiivenkile ezityebileyo zomzimba wakho. Umsebenzi wayo kukubonisa ingqondo yakho xa ugcwele, ikwenza uyeke ukutya. ILeptin ikwaxhasa imetabolism efanelekileyo. Indima yayo ekulahlekeni kobunzima, ukutyeba, kunye nokukhuluphala kuye kwafundwa kwizilwanyana nasebantwini.

I-Leptin ihamba ngegazi lakho, ngenkqubo yokujikeleza kwegazi, ukuya kwiziko lokutya lengqondo yakho. Kulapho, iyabophelela kwii-receptors ezinoxanduva lokwenza ukuba uzive ulambile. Oku kunceda ukunciphisa ukutya kwakho, kuthintele umnqweno wakho wokutya. I-Leptin ikwahamba ngenkqubo yakho yemithambo-luvo, ivuselele izicwili ezinamafutha ukutshisa amanqatha kunye neekhalori.

Ukuba i-leptin eninzi yakha egazini lakho, unokuhlakulela ukumelana ne-leptin. Xa oku kusenzeka, i-leptin emzimbeni wakho ayinakuwenza umsebenzi wayo ngokufanelekileyo, ikhokelela ekuzuzeni ubunzima. Oyena nobangela wokuxhathisa i-leptin awaziwa, kodwa ukutyeba kakhulu kunye noxinzelelo kunokudlala indima. ICortisol, ihomoni ekhutshwa xa uphantsi koxinzelelo, inokwenza ukuba ingqondo yakho ingamkeli i-leptin kwaye ikwenze utye kakhulu.

Luthini uphando malunga neleptin?

Ukusukela oko yafunyanwa, i-leptin ibijolise kwizifundo ezininzi zezilwanyana kunye nezifundo zabantu. Abaphandi bahlalutye isiphumo sayo ekufumaneni ubunzima, ukutyeba kakhulu kunye nokutya. Njengoko kuxeliwe kwiJenali yoPhando lweKlinikhi, olunye uphononongo lweempuku lubonisa ukuba ukutya ukutya kunokuba nefuthe elibi kwimveliso ye-leptin, ibangele amanqanaba e-leptin ukuba ehle. Xa amanqanaba e-leptin ehla, ingqondo yakho ikholelwa ukuba usengozini yendlala, ibangela ukuba umzimba wakho ubambelele kwiindawo zokugcina amafutha kunye nokunciphisa amandla akho okutshisa iikhalori ngokwenza umthambo.

Olunye uphononongo lwezilwanyana, olukhokelwa ngabaphandi kwiYunivesithi yaseCincinnati Metabolic Diseases Institute, bafumanisa ukuba amanqanaba e-leptin awachaphazeli okanye abangele ukutyeba kakhulu kwiimpuku.

Akukho phando luthembekileyo lokucebisa ukuba ukuthatha i-leptin kwifom yokongeza kunceda ukuguqula amanqanaba e-leptin.

Zeziphi izibonelelo ezinokubakho ngokutya kwe-leptin?

Imigaqo emininzi yokutya kwe-leptin iyafana, okanye iyafana, nakwezinye iinkqubo zokulawula ubunzima. Icebisa ngokuphepha ukutya ezinzulwini zobusuku, ukunqanda ukutya izongezo ezinje ngezo zifumaneka kwisoda, kunye nokuthintela ukutya ii-carbohydrate ezininzi. Ukutya kwe-leptin kukwagxininisa isidingo solawulo lwesahlulo. Ezi ngcebiso zimele iingcebiso ezifanelekileyo zesondlo.

Ukutya kwe-leptin kukhatshwa zizikhokelo zomthambo ezilula ukugcinwa, ezingafuni ukuba usebenze ngokungapheliyo ukuze unciphise umzimba. Xa kudityaniswe nolawulo lwesahlulo kunye nokukhetha ukutya okunesondlo, umthambo oqhelekileyo unokukunceda ukunciphisa umzimba.

Yeyiphi imingcipheko enokubakho yokutya kwe-leptin?

Njengokutya okuninzi, ukutya kwe-leptin kubeka umda kwinto onokuyitya. Unokufumana kunzima ukunamathela kukutya okanye unokuziva ungonelisekanga kukhetho lwakho lokutya.

Njengaso nasiphi na isicwangciso sokutya, kungcono ujonge nogqirha wakho ngaphambi kokuqala ukutya kwe-leptin. Isenokungaboneleli ngeekhalori ezaneleyo ukuba ukhuthele kakhulu. Isenokungafaneleki kubantwana okanye kulutsha olunemfuno ezahlukeneyo zekhalori kunabantu abadala.

Ulandela njani ukutya kwe-leptin

Amaziko okutya e-leptin ajikeleze imithetho emihlanu:

1. Yitya ukutya okubonelela nge-20 ukuya kwi-30 yeeprotheyini kwisidlo sakusasa.
2. Musa ukutya emva kwesidlo sangokuhlwa. Qiniseka ukuba awutyi nto ubuncinci iiyure ezintathu ngaphambi kwexesha lokulala.
3. Yitya izidlo ezithathu ngosuku kuphela, kungabikho kutya okutyayo phakathi. Vumela iiyure ezintlanu ukuya kwezintandathu ukudlula phakathi kwesidlo ngasinye.
4. Ukunciphisa i-carbohydrate yakho yokutya, kodwa musa ukuphelisa i-carbs ngokupheleleyo.
5. Ziqhelanise nolawulo lwesahlulo kwisidlo ngasinye. Musa ukutya de ube ugcwele. Yeka ngaphambi kokuba uzive ugcwele.

Ukulandela oku kutya, kuya kufuneka ufunde malunga nomxholo wekhalori kukutya okutyayo, kodwa awuyi kufuna ukubala iikhalori ngokungakhathali. Ukutya kukwagxininisa kakhulu ekutyeni okutsha, ukutya okuphilayo kunye nokuphepha izongezo zemichiza kunye nezithako ongenakho ukuzichaza.

Isidingo seprotein kunye nefayibha siyacinezelwa. Kuyacetyiswa ukuba isidlo ngasinye siqulathe malunga neekhalori ezingama-400 ukuya kuma-600, kolu luhlu lulandelayo:

• Iipesenti ezingama-40 zeprotheni
• Iipesenti ezingama-30 zamafutha
• Iipesenti ezingama-30 zeecarbohydrate

Ukutya kwe-leptin kukuvumela ukuba utye uluhlu olubanzi lwemifuno, iziqhamo, kunye nemithombo yeeproteni, kubandakanya intlanzi, inyama, inkukhu kunye neturkey. Isiqhamo, endaweni yeswekile eshinyeneyo, yindlela ekhethiweyo yedessert. Unokutya i-nutter butters ngokumodareyitha, amaqanda, kunye ne-cottage cheese.

Iiprotein-dense grains kunye neembotyi, ezinje ngequinoa, i-oatmeal, kunye neelentile, nazo zizinto ezilungileyo. Ukutya okuncinci kwe-carbohydrate kunokukhokelela kuguquko lwebhaktiriya kunye / okanye ukuqhina, ke khetha ukutya okuphezulu kakhulu njengoko kunokwenzeka.

Xa usekutyeni we-leptin, kufanelekile ukuba uphephe iilekese ezingezizo, isoda yesiqhelo kunye neyokutya, kunye neziselo zamandla. Uyakhuthazwa kwakhona ukuba uphelise iimveliso zesoya zalo naluphi na uhlobo.

Ngenxa yokugxininisa kwiinxalenye ezincinci kwaye akukho kutya, abanye abantu baziva belambile koku kutya. Ukusela amanzi amaninzi, okanye ukuthatha izongezo zefayibha, kunokunceda.

Ukutya kwe-leptin kufuna ukuba ulawule xa usitya, kunye nento oyityayo. Ukwenza inkqubo ekuphazamisayo phakathi kokutya, kwaye kubandakanya ukuzivocavoca okuphakathi, kunokukunceda ukuba unamathele ekudleni kwaye uphumelele ukunciphisa umzimba.

Ukuthatha

Ukutya kwe-leptin kuvumela abalandeli ukuba batye iintlobo ezahlukeneyo zokutya okunempilo. Kodwa ukuba uziva ulambile ngokungapheliyo, kunokuba nzima kuwe ukuba unamathele ekutyeni. Ukungakwazi ukutya xa ulambile kuyaphikisana nokutya ngengqondo kunye nokumamela imikhondo yomzimba wakho. Kananjalo, nasiphi na isicwangciso sokutya esifuna okanye esonyusa kakhulu ukuxhaswa yiflegi ebomvu.

Ukuba uziva utsalelekile kukutya kwe-leptin, kunokuvelisa iziphumo onqwenela zona, kodwa zibuze ukuba ingaba yinto onokuthi unamathele kuyo ixesha elide. Impilo yexesha elide ixhomekeke ekuziphatheni kwexesha elide okunempilo. Akukho kutya kubungakanani obulingana nabo bonke. Ukuba awukunandiphi ukutya kwe-leptin, zikhona ezinye iindlela zokunciphisa umzimba onokuthi uzame. Buza ugqirha wakho malunga neendlela ezahlukeneyo zokunciphisa umzimba, kubandakanya izibonelelo kunye nemingcipheko yokutya okuhlukeneyo.