Yintoni ebangela ukuba uxinzelelo lweBelly kunye nendlela yokuNyanga kunye nokuLuthintela

Umxholo

• Yintoni isisu soxinzelelo?
• Umlo okanye impendulo yendiza
• Amanqanaba aphezulu e-cortisol enxulunyaniswa nokukhuluphala esiswini
• Umngcipheko wempilo ye-Belly
• Amanqatha angaphantsi
• Amafutha eVisceral
• Ukonyusa umngcipheko kwimpilo kumanqatha e-visceral
• Ungalunyanga njani uxinzelelo esiswini
• Ukunciphisa uxinzelelo lwengqondo
• Zilolonge yonke imihla
• Bukela indlela otya ngayo
• Sela utywala kuphela ngokumodareyitha
• Lala kakuhle ebusuku
• Musa ukutshaya
• Ungaluthintela njani uxinzelelo esiswini
• Uza kubona nini umboneleli wezempilo
• Iindlela zokuthatha eziphambili

Uxinzelelo lwexesha elide lunokuchaphazela impilo yakho ngokwasemzimbeni nasengqondweni. Ingakhokelela kubunzima obungezelelekileyo obujikeleze embindini, kwaye amanqatha asesiswini awakulungelanga wena.

Uxinzelelo lwesisu ayisiyo isifo esichaza unyango. Yindlela yokuchaza ukuba uxinzelelo kunye noxinzelelo lwehormoni lunokuchaphazela njani isisu sakho.

Joyina nathi njengoko sihlola:

• izinto ezinegalelo kuxinzelelo lwesisu
• nokuba ingathintelwa na
• into onokuyenza ngayo

Yintoni isisu soxinzelelo?

Makhe sijonge kwiindlela ezimbalwa umzimba wakho ophendula ngazo kuxinzelelo kunye nokuba ezi mpendulo zingakhokelela njani kwisisu soxinzelelo.

Umlo okanye impendulo yendiza

ICortisol yincindi yedlala ebalulekileyo eveliswa kwiincindi zamadlala. Inceda ukulawula iswekile yegazi kunye imetabolism, phakathi kwezinye izinto.

Kanye namanye amahomoni afana ne-adrenaline, i-cortisol yinxalenye yempendulo yomzimba wakho "yokulwa okanye yokubhabha".

Xa ujongene nengxaki, le mpendulo yoxinzelelo icothisa imisebenzi yomzimba engafunekiyo ukuze ukwazi ukugxila. Nje ukuba isoyikiso sidlule, yonke into ibuyela esiqhelweni.

Yinto entle leyo.

Nangona kunjalo, uxinzelelo lwexesha elide lunokugcina amanqanaba ehormones oxinzelelo, kunye noxinzelelo lwegazi kunye neswekile yegazi, kwaye ayilunganga.

Amanqanaba aphezulu e-cortisol enxulunyaniswa nokukhuluphala esiswini

Amanqanaba aphezulu e-cortisol exesha elide ahambelana kakhulu nokuba nesisu esiswini, ngokutsho kovavanyo lwe-2018.

Nangona kunjalo, ayingabo bonke abantu abanokutyeba kakhulu abanamanqanaba aphezulu e-cortisol. Abaphandi bacebisa ukuba i-genetics inokudlala indima kuvakalelo lwe-glucocorticoid.

Uxinzelelo lwexesha elifutshane kunokubangela imiba yesisu njengokugabha kunye norhudo. Irritable bowel syndrome (IBS) inokuba sisiphumo soxinzelelo lwexesha elide. Ukuba sele unayo i-IBS, uxinzelelo lunokonyusa igesi kunye nesisu.

Umngcipheko wempilo ye-Belly

Eminye imingcipheko yezempilo inxulunyaniswa nokutyeba kakhulu, kodwa ukutyeba kakhulu esiswini kunokuba yinto enkulu yomngcipheko wokuziphatha kakubi kunye nenqanaba lokufa.

Zimbini iintlobo zamafutha esiswini: amanqatha angaphantsi kunye namafutha e-visceral.

Amanqatha angaphantsi

Amanqatha angaphantsi alala phantsi kwesikhumba. Uninzi kakhulu alunampilo, kodwa alunabungozi kunamafutha naphina emzimbeni wakho. Amafutha angaphantsi avelisa ezinye iihomoni eziluncedo, kubandakanya:

• leptin, esinceda ukunqanda ukutya kunye nokutshisa amanqatha agciniweyo
• adiponectin, enceda ekulawuleni amafutha kunye noshukela

Amafutha eVisceral

Amafutha e-visceral, okanye amanqatha angaphakathi esiswini, afumaneka kwisibindi sakho, amathumbu, kunye namanye amalungu angaphakathi phantsi kodonga lwesisu.

Amanye amafutha e-visceral agcinwa kwi-omentum, i-flap of tissue phantsi kweemisipha, ekhula nzima kwaye ibe yinyani njengoko amaninzi amanqatha ayongezwa. Oku kungongeza ii-intshi esinqeni sakho.

Amafutha e-visceral aqukethe ngaphezulu kwamafutha angaphantsi. Ezi proteni zinokubangela ukudumba okumgangatho osezantsi, ukwandisa umngcipheko weengxaki zempilo ezingapheliyo.

Amafutha e-visceral akhupha iprotein ebopha ngakumbi i-retinol 4 (RBPR), enokuthi ikhokelele ekuchaseni kwe-insulin.

Ukonyusa umngcipheko kwimpilo kumanqatha e-visceral

NgokweMpilo yeHarvard, amanqatha e-visceral anokunyusa umngcipheko wakho:

• umbefu
• umhlaza
• isifo sentliziyo
• umhlaza ongathandabuzekiyo
• Isifo sengqondo esiyingozi

Ungalunyanga njani uxinzelelo esiswini

Imfuza inefuthe apho umzimba ugcina khona amanqatha. IiHormone, ubudala, kunye nokuba bangaphi abantwana umfazi athe wabeleka nabo badlala indima.

Abasetyhini bakholisa ukongeza amanqatha e-visceral emva kokuyeka ukuya exesheni, xa amanqanaba e-estrogen ehla.

Okwangoku, kukho izinto onokuzenza ukuze ulahlekelwe ngamanqatha esisu.

Okokuqala, thintela bonke abo "balahle isisu ngamanqatha ngokukhawuleza", kuba akukho kulungiswa ngokukhawuleza. Ukwenza ukhetho lokuphila ngendlela ecothayo, ezinzileyo yeyona ndlela unokukhetha ngayo ukunceda ukuseka iziphumo ezilungileyo zexesha elide.

Nazi ezinye iingcebiso:

Ukunciphisa uxinzelelo lwengqondo

Sonke sinoxinzelelo. Akukho ndlela yokuyisusa ebomini bakho, kodwa kukho iindlela zokunciphisa nokulawula uxinzelelo:

• Thatha ixesha. Ukuphumla emva kosuku olunzima. Hlala ngaphandle kwaye umamele iingoma zakho ozithandayo, hlala kunye nencwadi elungileyo, okanye ubeke iinyawo zakho phezulu kwaye usele iti epholileyo. Yenza loo nto ikwenza uzive unoxolo kwaye unelisekile, nokuba kungemizuzu nje embalwa.
• Camngca. Izifundo zibonisa ukuba ukucamngca kunokunceda ukunciphisa uxinzelelo lwengqondo. Zininzi iintlobo zokucamngca onokukhetha kuzo, ke ukuba olunye uhlobo alusebenzi kuwe, olunye kunokuba lolunge ngakumbi.
• Hlalisana. Nokuba sisidlo sangokuhlwa nabahlobo, ubusuku be-movie kunye nomnye obalulekileyo, okanye ukubaleka nommelwane wakho olandelayo, ukunxibelelana nabanye kunokukunceda uthathe ingqondo yakho koxinzelelo lwakho.

Zilolonge yonke imihla

Ukonyusa isimo sengqondo yenye yeenzuzo ezininzi zomthambo. Ukuzivocavoca imihla ngemihla kunokukunceda ukunciphisa amanqatha e-visceral, nokuba ayincedi ukukhupha iiponti.

Zama imizuzu engama-30 yokuzivocavoca ngamandla ubukhulu beentsuku ezininzi kunye noqeqesho lwamandla kwezinye iintsuku.

Kulungile ukutsiba usuku kube kanye, kodwa zama ukuhamba ngaphezulu kulo lonke usuku.

Xa kunokwenzeka:

• yima kunokuba uhlale
• sebenzisa izinyuko endaweni yezinyusi
• musa ukubambelela kweyona ndawo ikufutshane yokupaka

Ukuba uchitha uninzi losuku lwakho uhleli, thatha ikhefu lokuhamba.

Ingabonakala ngathi iyaphikisana, kodwa ukwenza ukuhlala-phezulu kunye necrunches akunakuchaphazela amanqatha e-visceral. Nangona kunjalo, le mithambo inokunceda ukomeleza kunye nokuqinisa izihlunu zesisu sakho kwaye inokunceda ekulahlekeni kwesisindo ngokubanzi.

Bukela indlela otya ngayo

ibonisa ukuba iivithamini ze-B zinokunceda ekunciphiseni uxinzelelo, ke zama ukongeza uluhlaza omnyama, imifuno enamagqabi, iiavokhado, kunye neebhanana kukutya kwakho. Iintlanzi kunye nenkukhu nazo zikhethekileyo.

Zama ukutya ukutya okunesondlo. Ukutya okunesondlo kufuneka kubandakanya iziqhamo, imifuno, kunye neenkozo ezininzi. Ukunceda ukufikelela okanye ukugcina ubunzima bakho obusempilweni, zama ukunciphisa iikhalori zakho zizonke kwaye uzame ukunqanda:

• yongeza i-fructose
• ioyile yemifuno e-hydrogenated (amafutha)
• ikhalori ephezulu, ukutya okune-carbohydrate eninzi enikezela kancinci kwisondlo

Sela utywala kuphela ngokumodareyitha

Utywala bunokukhohlisa ngokuthomalalisa uxinzelelo, kodwa isiphumo saso sesokwexeshana. Akufanelekanga ixesha elide ukuba ufuna ukunciphisa amanqatha esisu.

Iziselo ezinxilisayo ziphezulu kwiikhalori, kwaye umzimba wakho utshisa utywala ngaphambi kokutshisa amanqatha.

Lala kakuhle ebusuku

Uphando lubonisa ukuba abantu abadala abaneminyaka eli-18 ukuya kwengama-65 ubudala abafumana iiyure ezingaphantsi kwe-6 okanye ngaphezulu kweeyure ezili-9 zokulala bakhula ngakumbi ngamafutha e-visceral.

Omnye ubonise iziphumo ezifanayo kubantu abadala abaneminyaka engama-40 ubudala nangaphantsi.

Uphando lubonisa ukuba abantu abadala bafuna iiyure ezi-7 ukuya kwezi-9 zokulala ubusuku ngabunye.

Musa ukutshaya

Uphononongo lubonisa ukuba ukutshaya icuba kukonyusa umngcipheko wokutyeba esiswini.

Ngokusisiseko, ukuba uyatshaya, ukonyusa ixesha olitshayayo lenza ukuba kube lula kuwe ukuba ugcine amafutha kwisisu sakho.

Ungaluthintela njani uxinzelelo esiswini

Ukuba awunaxinzelelo lwesisu kwaye ufuna ukunciphisa umngcipheko wokuphuhlisa imeko:

• fumana iindlela zokunciphisa nokujamelana noxinzelelo
• lawula ubunzima bakho
• gcina ukutya okunezondlo
• umthambo kancinci yonke imihla
• ungatshayi okanye uyeke ukutshaya ukuba okwangoku uyakwenza
• sela utywala ngokuphakathi

Uza kubona nini umboneleli wezempilo

Akudingeki ukuba ubone umboneleli wakho wezempilo ukuba unamafutha amancinci esiswini. Nangona kunjalo, kuya kufuneka ufumane umzimba wakho wonyaka.

Yenza idinga kunye nomboneleli wakho wezempilo ukuba uziva uneziphumo zoxinzelelo lwexesha elide ezinje:

• ixhala okanye uxinzelelo
• ukudinwa
• ubunzima bokulala
• ukwanda ngokukhawuleza kobunzima besisu
• Irhasi rhoqo, ukuqunjelwa, okanye eminye imiba yokwetyisa

Iindlela zokuthatha eziphambili

Uxinzelelo lwesisu yenye yeendlela zexesha elide ezinokuchaphazela impilo yakho. Ukuba nesisindo esongezelelweyo esiswini kunokukhokelela kwezinye iingxaki zempilo.

Ngelixa ungenakwenza nto malunga nemfuza yakho, kukho iindlela zokunceda ukuthintela, ukulawula, nokunyanga uxinzelelo lwesisu.

Jonga umboneleli wakho wezempilo ukuba:

• unemibuzo malunga nobunzima bakho
• Kufuneka uyazi ukuba ubunzima bakho buyichaphazela njani impilo yakho
• unezinye iimpawu ezixhalabisayo