Hormones, wanda muke bin ma'auni na jikinmu, su ne manzannin sinadarai waɗanda ke aiki a cikin daidaituwa don rage nauyi da sarrafa nauyin mu.
Hormones, wanda ke taka rawa a cikin kowane aiki a rayuwarmu, daga motsin zuciyarmu zuwa rayuwar jima'i, kuma yana shafar yanayin ci da nauyin nauyi kai tsaye.
Binciken da aka yi kwanan nan ya nuna cewa yana da mahimmanci kamar ƙididdige adadin kuzari na abin da muke ci, menene da lokacin da muke ci, da kuma yadda waɗannan abinci ke shafar hormones.
Matsalolin Hormonal suna farawa ne lokacin da aka sami yawa ko kaɗan na wasu hormones a cikin jiki. Wataƙila glandon ku ya wuce gona da iri; watakila masu karɓa a cikin sel suna aiki mara kyau kuma ba za su iya haɗuwa da hormones kamar yadda ya kamata ba.
Wataƙila, saboda abincin da muke ci, hormones ba su fahimci sigina ba kuma suna haifar da ɓoyewar hormone mara kyau. Irin wannan hadari na hormonal yana canza duk ma'auni a jikinmu.
A cikin wannan labarin, lokacin da hormones da ke yi mana aiki don rage nauyi da sarrafa nauyin aikin mu a matakin da ya dace ko kuma lokacin da ma'auni ya canza, wane irin canje-canje ne ke faruwa a jikinmu da abin da ake buƙatar yin don sa wadannan hormones suyi aiki yadda ya kamata. bayyana.
Rage Nauyi da Rashin Nauyin Hormones
insulin
Insulin hormone ne da ƙwayoyin beta suka samar a cikin pancreas. Ana ɓoye shi a cikin ƙananan kuɗi yayin rana kuma fiye da haka bayan cin abinci.
Insulin yana ba da kuzarin da sel ke buƙata. Hakanan shine babban hormone wanda ke ba da damar jiki don adana mai. Insulin, wanda ke canza abin da muke ci zuwa makamashi, yana adana yawan kuzarin da ba zai iya amfani da shi azaman mai idan muka ci da yawa ba.
Wataƙila kun taɓa jin juriyar insulin. Domin kuwa da yawaitar kiba a ‘yan kwanakin nan, matsalar ta zama ruwan dare gama gari.
insulin juriyaYana faruwa ne sakamakon rashin kula da insulin hormone a cikin kyallen takarda kamar hanta, tsoka da adipose tissue, kuma yana ba da hanya ga samuwar nau'in ciwon sukari na II.
Matsayin insulin na yau da kullun yana haifar da matsalolin lafiya da yawa kamar kiba. Cin abinci mai yawa, sukari, carbohydrate da abinci mai nauyi mai sauri yana haifar da juriya na insulin.
Hanyar gano ko akwai juriya na insulin shine a je wurin likita a yi gwaji. Bincika waɗannan shawarwarin don guje wa juriya na insulin da ƙara haɓakar insulin ta hanyar kiyaye matakan insulin a matakin al'ada.
Rage sukari. Fructose da sucrose suna haifar da juriya na insulin ta hanyar haɓaka matakan insulin da yawa.
Rage yawan abincin ku na carbohydrate kuma zaɓi abinci mai ɗauke da carbohydrates masu lafiya. Abubuwan da ke ɗauke da sitaci, musamman, suna haɓaka sukarin jini.
Kula da abinci mai gina jiki. Ko da yake abinci na gina jiki yana ƙaruwa matakan insulin a cikin ɗan gajeren lokaci, suna taimakawa rage juriya na insulin da ƙone kitsen ciki a cikin dogon lokaci.
Ku ci abinci mai dauke da sinadarai masu lafiya kamar omega 3. Omega 3 fatty acid, wanda za a iya samu mafi yawa daga kifi, ana samun su a cikin abinci kamar walnuts, tsaba na kabewa, purslane, alayyafo, waken soya da flaxseed.
Yi motsa jiki akai-akai. A cikin binciken, an sami ci gaba a cikin ji na insulin a cikin matan da suka motsa jiki.
Samun isasshen magnesium. Yawancin lokaci a cikin mutanen da ke da juriya na insulin magnesium low, da magnesium kari inganta insulin ji na ƙwarai. Alayyahu, kabewa tsaba, koren wake, waken soya, sesame, cashews, almonds, launin ruwan kasa shinkafa abinci ne mai arzikin magnesium.
Ga koren shayi. Koren shayi yana rage matakan sukarin jini.
Leptin
LeptinKwayoyin kitse ne ke samar da shi. Ana kiransa “hormone na satiety” kuma shine hormone wanda ke gaya wa kwakwalwarmu cewa mun cika.
Idan jikinmu bai ɓoye leptin ba, sigina baya zuwa ga hypothalamus, wanda ke tafiyar da sashin ci na kwakwalwa, kuma muna ci kullum ba tare da tunanin cewa mun koshi ba.
Masu kiba suna da yawan leptin a cikin jininsu, har sau 4 fiye da na mutane na yau da kullun. Samun irin wannan babban leptin yana sa kwakwalwa ta zama rashin hankali ga leptin, yana haifar da juriya na leptin.
Juriya na Leptin Lokacin da ya faru, alamun leptin suna rushewa kuma ba a aika sigina zuwa hypothalamus don daina cin abinci. Anan akwai ƴan shawarwari don karya juriya na leptin da haɓaka hankali na leptin:
Samun isasshen barci. Ana fitar da sinadarin leptin na hormone a lokacin barci tsakanin karfe 2-5 na dare. Rashin isasshen barci yana rage matakan leptin kuma yana ƙara yawan ci.
Low glycemic index abinciciyar da shi. Waɗannan abincin, waɗanda ke kiyaye matakin insulin cikin daidaito, suna kuma taimakawa wajen karya juriyar leptin.
A guji sarrafa abinci. Irin waɗannan nau'ikan abinci suna da alhakin haɓaka juriya na leptin.
Kada ku yi sakaci da motsi. Motsa jiki na yau da kullun yana taimakawa wajen ɓoye leptin da karya juriya na leptin.
Ghrelin
Idan leptin shine "satiety hormone", ghrelin kuma ana kiransa "hormone yunwa". Leptin ya aika da sigina zuwa kwakwalwa yana cewa "ya isa haka", ghrelin ya ce "kana jin yunwa, dole ne ka ci abinci yanzu". Ana samar da Ghrelin a cikin ciki, duodenum.
Matakan Ghrelin suna tashi kafin abinci kuma suna raguwa bayan abinci. Musamman a yanayin yunwa, lokacin da za mu ci abinci da kuma lokacin da muke tunanin wani abu mai dadi, ciki yana sakin ghrelin.
ghrelin hormone shafi abinci mai gina jiki. Nazarin ya nuna cewa masu kiba sun kara yawan matakan ghrelin bayan sun rasa nauyi. Wannan shine babban dalilin rashin iya kula da nauyi bayan rasa nauyi.
Anan akwai 'yan shawarwari don inganta aikin hormone ghrelin:
Nisantar sukari. high fructose masara syrup kuma kayan zaki, musamman bayan abinci, na iya rushe amsawar ghrelin.
Tabbatar shan abincin furotin a kowane abinci. Abincin da ya kamata ya kasance mai arziki a cikin furotin shine karin kumallo. Cin furotin don karin kumallo zai sa ku ji daɗin ko'ina cikin yini.
Cortisol
Cortisol shine hormone wanda glandan adrenal ke samarwa. An san shi da "hormone damuwa" kuma ana sake shi lokacin da ya fahimci damuwa.
Kamar sauran hormones, yana da mahimmanci don rayuwa, kuma lokacin da aka ɓoye cortisol a matakan da yawa, yana haifar da karuwar nauyi.
Idan aka yi la'akari da cewa mata suna da tsarin da suka fi damuwa, bai kamata ya zama abin mamaki ba cewa wannan hormone ya fi girma a cikin mata.
Da zarar damuwa ya tafi, cortisol ya umurci jiki ya sake farawa narkewa. Cortisol yana da babban tasiri akan sukarin jini, musamman ta yadda jiki ke amfani da mai.
Cortisol yana gaya wa jiki ko kuma lokacin da za a ƙone mai, furotin ko carbohydrates, ya danganta da irin ƙalubalen da yake fuskanta.
Cortisol yana ɗaukar mai ya kai shi zuwa tsokoki, ko kuma ya rushe tsokoki ya canza su zuwa glycogen don ƙarin kuzari.
Ba wai tsokoki ne kawai yake yanke ba. Yawan cortisol kuma yana lalata ƙasusuwa da fata. Osteoporosis yana haifar da rauni mai sauƙi da fashe a cikin fata.
Abinci mai tsauri da ƙarancin kalori - waɗanda suka gwada shi - suna haifar da damuwa a cikin jiki. A cikin binciken daya, waɗanda ke kan rage cin abinci mai ƙarancin kalori suna da matakan cortisol mafi girma fiye da waɗanda ke kan abinci na yau da kullun.
Kuna iya tallafawa jikin ku tare da daidaitattun dabarun abinci mai gina jiki yayin lokutan damuwa don kada matakan cortisol su ɓace kuma su kasance a matakan al'ada. Ga shawarwarin:
Ku ci da kyau. Kada ku ci ƙananan adadin kuzari, ko da kuna ƙoƙarin rasa nauyi. Yi ƙoƙarin cin ƙananan adadin kowane abinci.
Samun isasshen barci. Nazarin ya nuna cewa mutanen da ba su da yanayin barci suna da matakan cortisol mafi girma.
Iyakance maganin kafeyin zuwa 200 MG kowace rana.
A guji sarrafa abinci da kuma tsaftataccen hatsi.
Saurare kida. Ba don komai ba ne suka ce waƙa abinci ce ga rai. Sauraron kiɗa yana rage damuwa kuma yana kiyaye matakan cortisol cikin daidaituwa.
Girman hormone
Ana samar da shi a cikin glandar pituitary da ke ƙasa da hypothalamus a cikin kwakwalwa. Yana taka rawar gani sosai wajen haɓaka ƙasusuwa da sauran kyallen jikin jiki yayin haɓaka rigakafi.
Girman hormone, Yana taimakawa wajen cin moriyar shagunan mai. Yana ba da damar rabuwa da ƙwayoyin mai da kona triglycerides. Har ila yau, yana hana ƙwayoyin kitse daga sha da mannewa ga mai dake yawo a cikin jini.
Rashin ƙarancin hormone girma wani mummunan yanayi ne wanda zai iya zama cutarwa, musamman a lokacin ƙuruciya. Yaran da ba su da isasshen hormone girma gajere ne kuma an jinkirta ci gaban jima'i. Abubuwan da za a yi don inganta matakan girma hormone:
Cin abinci maras inganci da yawa yana sa matakan insulin ya tashi, don haka yana danne matakan girma hormone. Kuna iya taimakawa fitar da hormone girma ta hanyar ciyar da furotin.
Motsa jiki yana ba da damar hormone girma don guje wa glucose, maimakon ƙone mai.
Barci mai kyau da hutawa wata hanya ce ta haɓaka matakan girma hormone. Ana fitar da hormone girma yayin barci.
thyroid
siffar malam buɗe ido glandar thyroidyana da lobe guda a wuyansa kusa da trachea. Hormones na thyroid suna yin dubban ayyuka a jikinmu.
Lokacin da hormones na thyroid ya zama rashin daidaituwa ta hanyar yin girma ko ƙasa da yawa, halayen sunadarai a cikin jiki suna rushewa.
Rashin aikin thyroid yana rage karfin ku kuma yana haifar da karuwar nauyi. A cikin wannan yanayin, wanda ake kira hypothyroidism, kuna jin kasala kuma ku fara samun nauyi wanda ba za ku iya haɗawa da abincin ku ba.
Mafi na kowa dalilin hypothyroidism; Yana da wani hari na rigakafi da tsarin a kan thyroid kuma cuta ne da aka gani sau 7 a cikin mata fiye da maza.
Ta hanyar kallon hypothyroidism, zaku iya tunanin cewa kishiyar hyperthyroidism yana da kyau ga nauyi. A cikin wannan rashin lafiya, wanda ke da tasiri mai tasiri kamar asarar nauyi mai yawa saboda glandon thyroid yana aiki da sauri, zuciyar ku na bugawa da sauri, ba za ku iya jure wa zafi ba kuma kuna iya samun gajiya da sauri.
Zai fi kyau a yi ƙoƙarin kiyaye ma'aunin thyroid. Don yin wannan, ya kamata ku yi magana da endocrinologist kuma ku gano ko kuna da thyroid ko a'a.
Me za ku iya yi don inganta aikin thyroid?
Omega 3 fatty acids suna da fasalin daidaita ayyukan thyroid. Je zuwa tushen omega 3 kamar kifi.
Ku ci legumes da dukan abincin hatsi, waɗanda tushen furotin kayan lambu ne.
Cin abinci mai arziki a cikin bitamin E, zinc da selenium.
tsaba sunflower, almonds, alayyafo, chard, black kabeji, powdered barkono barkono, bishiyar asparagus, hazelnut man fetur, safflower man, tafarnuwa, gyada ne tushen da mafi yawan bitamin E.
Zinc yana da yawa a cikin abinci irin su alayyahu, namomin kaza, rago, naman sa, tsaba, tsaba, kabewa, da yogurt.
Kifi, naman turkey, kajin nono, jan nama, qwai, hatsi, hatsi abinci ne mai ɗauke da selenium.
Estrogen, wanda ke da matsayi a cikin tsarin haihuwa na mace, yana samuwa ta hanyar ovaries da adrenal gland. Baya ga kula da ci gaban mace gaba ɗaya tun daga ƙuruciyarta har zuwa girma, isrogen yana da tasiri akan lipids na jini, enzymes na narkewa, ma'aunin gishiri na ruwa, yawan kashi, aikin zuciya, ƙwaƙwalwar ajiya da sauran ayyuka.
Samar da isrogen a cikin ƙima mai girma da ƙarancin ƙima yana haifar da hauhawar nauyi. Estrogen dabi'u sun dogara da shekaru, aikin sauran hormones, da lafiyar gaba ɗaya.
Estrogen dabi'u suna da girma don kula da haihuwa a lokacin haifuwa tun daga lokacin samartaka kuma saboda haka, jiki yana kula da adana mai. Ana kuma ganin wannan yanayin yayin daukar ciki.
Nazarin ya gano cewa mata masu kiba suna da matakan isrogen sama da na mata masu nauyi. Abubuwan muhalli kuma suna shafar matakan isrogen.
Samuwar Estrogen yana raguwa a lokacin menopause, kuma saboda haka, ajiyar mai yana farawa a cikin ciki, hips da cinya. Wannan yana ƙara juriya na insulin kuma yana ƙarfafa haɗarin cututtuka.
Hanyoyin rayuwa da halaye na abinci suna taimakawa daidaita matakan isrogen.
Don daidaita matakin estrogen, yakamata ku ci abinci mai wadatar fiber.
Kayan lambu da kayan lambu na cruciferous suna da tasiri mai amfani akan estrogen.
A cikin binciken da aka yi a kan mata, an gano cewa flaxseed yana taimakawa wajen daidaita matakan estrogen.
Ayyukan jiki suna kiyaye matakan estrogen na al'ada a cikin mata.
Neuropeptide Y (NPY)
Neuropeptide Y wani hormone ne da sel na kwakwalwa da tsarin juyayi suka samar. Ba za a iya cewa shine hormone mai abokantaka sosai ba, saboda ana kunna shi ta ghrelin, hormone yunwa, yana haifar da sha'awa kuma yana inganta ajiyar mai.
Yana motsa sha'awar abinci, musamman a lokacin karuwar amfani da carbohydrate, lokacin da ake fama da yunwa ko rashin abinci.
Matakan Neuropeptide Y suna tashi yayin lokutan damuwa, wanda ke haifar da cin abinci mai yawa da ajiyar mai. An kafa NP a cikin kwakwalwa da ƙwayoyin kitse na ciki kuma yana haifar da samuwar sabbin ƙwayoyin mai.
Me za ku iya yi don rage matakan NPY?
Ku ci isasshen furotin. Cin ƙarancin furotin yana haifar da yunwa, don haka ƙara sakin NPY, ƙara yawan abincin abinci da samun nauyi.
Kar ka dade da yunwa. Tsawon azumi yana ƙara matakan NPY.
Cin abinci na probiotic yana kunna ƙwayoyin cuta masu amfani a cikin hanji kuma yana rage matakan NPY.
Glucagon-kamar peptide 1 (GLP-1)
GLP-1 hormone ne da ake samarwa a cikin hanji lokacin da abinci ya shiga cikin hanji. An halicce shi a cikin ƙananan hanjin ku, musamman lokacin da kuke cin carbohydrates da fats, yana ƙarfafa pancreas ya daina samar da glucagon kuma ya fara samar da insulin.
GLP-1 kuma yana rage narkewa ta hanyar rage cin abinci. GLP-1 yana taka muhimmiyar rawa wajen kiyaye matakan sukari na jini.
Yana da tasiri a kan cibiyar ci a cikin kwakwalwa kuma yana ƙara jin dadi ta hanyar rage jinkirin zubar da ciki. Shawarwari don inganta matakan GLP-1:
Babban abinci mai gina jiki kamar kifi, madara da yogurt suna shafar matakin GLP-1 ta hanyar haɓaka haɓakar insulin.
An lura cewa matan da ke cinye kayan lambu masu koren ganye kamar alayyafo da kabeji suna kiyaye matakan GLP-1 kuma suna rage kiba cikin sauƙi.
Nazarin ya nuna cewa cin abinci na probiotic yana rage cin abinci kuma yana ƙara matakan GLP-1.
Cholecystokinin (CCK)
Cholecystokinin, kamar GLP-1, shine hormone satiety wanda aka samar a cikin sel na hanji. Yana da na halitta ci suppressant. Musamman lokacin da ake cin fiber da furotin, an halicce shi a kusa da saman ƙananan hanji kuma yana nuna alamar cewa ba ta jin yunwa.
Shawarwari don inganta hormone CCK:
Tabbatar ku ci abinci mai gina jiki a kowane abinci.
Kitse masu lafiya suna haifar da sakin CCK.
Cin abinci mai yawan fiber yana ƙara matakan CCK.
Peptide YY (PYY)
PYY hormone ne na hanji wanda ke sarrafa ci. Yana ɓoye lokacin da ciki ya faɗaɗa bayan cin abinci kuma da gaske yana hana aikin NPY, yana rage ci.
Kwayoyin hanji ke fitarwa. PYY hormone ne wanda ke taka muhimmiyar rawa wajen rage cin abinci da kiba. Tsawon lokacin azumi da azumi yana rage matakan PPY. PPY yana dadewa fiye da sauran hormones na hanji.
Yana farawa hawa kusan mintuna 30 bayan cin abinci sannan yana tsayawa har zuwa awanni biyu. Shawarwari don inganta matakan PYY:
Don ci gaba da daidaita sukarin jini, ya kamata ku nisanci abincin da aka sarrafa da carbohydrates. Yawan sukarin jini na iya lalata tasirin PYY.
Testosterone shine hormone na namiji. Mata kuma suna samar da ƙananan matakan testosterone (15-70 ng/dL). Testosterone yana taimakawa ƙona mai, yana ƙarfafa ƙasusuwa da tsokoki, kuma yana inganta libido.
A cikin mata, ana samar da testosterone a cikin ovaries. Shekaru da damuwa na iya rage yawan matakan testosterone a cikin mata.
Ƙananan matakan testosterone suna haifar da asarar kashi mai yawa, asarar tsoka, kiba da damuwa. Wannan yana ƙara damuwa da kumburi wanda ke haifar da ƙarin tara mai. Don sarrafa matakan testosterone;
Flaxseed, prunes, kabewa tsaba, dukan hatsi, da dai sauransu. Ku ci abinci mai yawan fiber, kamar
Yi motsa jiki akai-akai don taimakawa inganta matakan testosterone da haɓaka metabolism.
Ɗauki bitamin C, probiotics da abubuwan magnesium don hana maƙarƙashiya.
Ka guji shan barasa saboda yana iya lalata hanta da koda.
Ɗauki zinc da abubuwan gina jiki don inganta matakan testosterone.
Progesterone
Progesterone da estrogen hormones dole ne su kasance cikin ma'auni don taimakawa jiki yayi aiki yadda ya kamata.
Matsayin progesterone na iya raguwa saboda menopause, damuwa, amfani da kwayoyin hana haihuwa, ko cin abinci mai dauke da maganin rigakafi da hormones waɗanda ke juyewa zuwa estrogen a cikin jiki. Yana iya ƙarshe haifar da kiba da damuwa.
Tuntuɓi ƙwararre game da wanne tsarin haihuwa zai zama mafi kyawun zaɓi a gare ku.
A guji cin naman da aka sarrafa.
Motsa jiki akai-akai.
Yi aikin motsa jiki mai zurfi.
Nisantar damuwa.
Melatonin
MelatoninWani hormone ne da glandan pineal ya ɓoye wanda ke taimakawa wajen kula da hawan circadian. Matakan Melatonin yakan tashi daga yamma zuwa ƙarshen dare da safiya. Lokacin da kuke barci a cikin daki mai duhu, matakan melatonin suna tashi kuma zafin jiki yana raguwa.
Lokacin da wannan ya faru, ana fitar da hormone girma, wanda ke taimakawa jiki warkewa, inganta tsarin jiki, yana taimakawa wajen gina tsoka mai laushi, kuma yana kara yawan kashi.
Amma idan zaren circadian ya rushe, ba za mu iya samun isasshen barci ko duhun da ya dace don taimaka wa jikinmu ya warke ba. Wannan yana ƙara danniya, wanda a ƙarshe zai haifar da kumburi da ke haifar da kiba. don daidaita matakin melatonin;
Barci a cikin daki mai duhu.
Samun 7-8 hours barci.
Kada ku ci abinci da dare.
Kashe duk na'urorin lantarki kamar wayoyin hannu da kwamfutoci kafin kwanciya barci.
Abincin gina jiki kamar madara da kayan kiwo, tryptophan Yana taimakawa wajen motsa melatonin kamar yadda ya ƙunshi.
Ayaba kuma tana dauke da amino acid tryptophan, wanda ke kara samar da melatonin.
Glucocorticoids
Kumburi shine mataki na farko a cikin aikin warkarwa. Duk da haka, kumburi na kullum zai iya haifar da sakamakon da ba a so. Girman nauyi yana daya daga cikinsu. Glucocorticoids suna taimakawa rage kumburi. Glucocorticoids kuma suna tsara amfani da sukari, mai da furotin a cikin jiki.
An gano Glucocorticoids don haɓaka mai da furotin, amma rage amfani da glucose ko sukari azaman tushen kuzari.
Don haka, matakan sukari na jini suna haifar da juriya na insulin a cikin jiki. Har ila yau juriya na insulin yana haifar da kiba har ma da ciwon sukari idan ba a kula da su ba.
Rage damuwa ta jiki da ta hankali don rage kumburi a cikin jiki.
Yi amfani da sabbin kayan lambu masu ganye, 'ya'yan itatuwa, furotin da goro, iri, man zaitun, man kifi, da sauransu don rage kumburi. ku ci lafiyayyen kitse.
Samun 7-8 hours barci.
A sha lita 3-4 na ruwa kowace rana.
Yi motsa jiki akai-akai don kasancewa cikin lafiyayyen hankali da na jiki.
Ku ciyar lokaci tare da masoyanku.
Bacin rai, damuwa da dai sauransu. Idan kuna da matsala, je wurin likita don gyara shi.
Nisantar cin abinci mai haɗari yayin da suke ƙara haɓaka kumburi a cikin jiki.
Hormones suna aiki tare don haɓaka ko rage ci da adanawa da ƙone mai. Duk zabin da ka yi a rayuwa yana shafar wannan hadadden ilmin sinadarai; inda kake zaune, tsawon lokacin da kake barci, ko kana da yara, ko motsa jiki ...
Idan tsarin mu na hormonal baya aiki yadda ya kamata, kuna iya samun matsala tare da nauyin mu. Abincin abinci da shawarwarin salon rayuwa da muka jera a sama suna da tasiri mai kyau akan hormones, kuma gaba ɗaya ya rage na ku don canza wannan!
