Ndi Ma Hormoni ati Omwe Amaletsa Kuwonda?

Udindo wa Ma Hormoni mu Njira Yochepetsera Kuwonda

Mahomoni, omwe timatengera thupi lathu moyenera, ndi amithenga amankhwala omwe amagwira ntchito mogwirizana kuti achepetse thupi ndikuwongolera kulemera kwathu.

Mahomoni, omwe amagwira ntchito muzochita zilizonse m'miyoyo yathu, kuchokera kumalingaliro athu kupita ku moyo wathu wakugonana, amakhudzanso chidwi komanso kulemera kwake.

Kafukufuku waposachedwapa wasonyeza kuti n’kofunika mofanana ndi kuŵerengera ma calories a zimene timadya, zimene timadya ndi nthaŵi imene timadya, ndi mmene zakudya zimenezi zimakhudzira mahomoni.

Mavuto a m'thupi amayamba pamene mahomoni ena achuluka kapena ochepa kwambiri m'thupi. Mwinamwake chithokomiro chanu chimatulutsa mahomoni; mwina zolandilira m'maselo sizigwira ntchito bwino ndipo sizingaphatikize ndi mahomoni momwe ziyenera kukhalira.

Mwina, chifukwa cha zakudya zomwe timadya, mahomoni samamvetsetsa zizindikirozo ndipo amachititsa kuti hormone yolakwika itulutsidwe. Mkuntho woterewu wa mahomoni umasintha masikelo onse m'thupi lathu.

M'nkhaniyi, pamene mahomoni omwe amatitumikira kuti tichepetse thupi ndikuwongolera kulemera kwathu pamlingo woyenera kapena pamene kusintha kwawo kumasintha, ndi kusintha kwamtundu wanji komwe kumachitika m'thupi lathu ndi zomwe ziyenera kuchitika kuti mahomoniwa agwire bwino ntchito. anafotokoza.

Kuchepetsa Kunenepa ndi Mahomoni Ochepetsa Kunenepa

insulin

Insulin ndi mahomoni opangidwa ndi ma cell a beta mu kapamba. Amatulutsidwa pang'ono masana komanso mopitirira muyeso mutatha kudya.

Insulin imapereka mphamvu zomwe maselo amafunikira. Ndilonso timadzi tambiri tomwe timalola kuti thupi lisunge mafuta. Insulin, yomwe imasintha zomwe timadya kukhala mphamvu, imasunga mphamvu yowonjezereka yomwe singagwiritse ntchito ngati mafuta tikamadya kwambiri.

Mwinamwake mudamvapo za insulin kukana. Chifukwa, ndi kuchuluka kwa kunenepa kwambiri posachedwa, kwakhala vuto lofala kwambiri.

kukana insuliniZimachitika chifukwa chosakhudzidwa ndi insulin ya mahomoni m'matumbo monga chiwindi, minofu ndi minofu ya adipose, ndikutsegula njira yopangira matenda amtundu wa II.

Kuchuluka kwa insulini nthawi zonse kumayambitsa mavuto ambiri azaumoyo monga kunenepa kwambiri. Kudya mopambanitsa, shuga, ma carbohydrate komanso zakudya zolemerera mwachangu zimayambitsa kukana kwa insulin.

Njira yodziwira ngati pali insulin kukana ndikupita kwa dokotala ndikuyezetsa. Onani malangizo omwe ali pansipa kuti mupewe kukana insulini ndikuwonjezera chidwi cha insulin mwa kusunga milingo ya insulin pamlingo wabwinobwino.

• Chepetsani shuga. Fructose ndi sucrose zimayambitsa kukana kwa insulin mwa kukweza insulini kwambiri.
• Chepetsani kudya kwa ma carbohydrate ndikusankha zakudya zomwe zili ndi ma carbohydrate athanzi. Ma carbohydrate okhala ndi starch, makamaka, amachulukitsa shuga m'magazi.
• Samalani ndi zakudya zama protein. Ngakhale zakudya zamapuloteni zimachulukitsa kuchuluka kwa insulin kwakanthawi kochepa, zimathandizira kuchepetsa kukana kwa insulin ndikuwotcha mafuta am'mimba pakapita nthawi.
• Idyani zakudya zomwe zili ndi mafuta abwino monga omega 3. Omega 3 fatty acids, omwe amapezeka kwambiri ku nsomba, amapezeka muzakudya monga mtedza, njere za dzungu, purslane, sipinachi, soya ndi flaxseed.
• Muzichita masewera olimbitsa thupi nthawi zonse. Mu kafukufuku, kusintha kwa insulin sensitivity kunawonedwa mwa amayi omwe adachita masewera olimbitsa thupi.
• Pezani magnesium yokwanira. Nthawi zambiri mwa anthu omwe ali ndi insulin kukana magnesium otsika, ndipo ma magnesium owonjezera amawonjezera chidwi cha insulin. Sipinachi, njere za dzungu, nyemba zobiriwira, soya, sesame, ma cashews, amondi, mpunga wa bulauni ndi zakudya zokhala ndi magnesium yambiri.
• Kwa tiyi wobiriwira. Tiyi wobiriwira amachepetsa shuga m'magazi.

Leptin

LeptinAmapangidwa ndi maselo amafuta. Imatchedwa "satiety hormone" ndipo ndi hormone yomwe imauza ubongo wathu kuti takhuta.

Ngati thupi lathu silitulutsa leptin, zizindikiro sizipita ku hypothalamus, yomwe imayang'anira mbali ya ubongo, ndipo timadya nthawi zonse osaganiza kuti takhuta.

Anthu onenepa kwambiri amakhala ndi leptin yambiri m'magazi awo, ngakhale kuwirikiza kanayi kuposa anthu wamba. Kukhala ndi leptin yapamwamba yotereyi kumapangitsa kuti ubongo ukhale wosakhudzidwa ndi leptin, zomwe zimapangitsa kuti ma leptin asakane.

Kukana kwa Leptin Zikachitika, zizindikiro za leptin zimasokonezedwa ndipo palibe chizindikiro chomwe chimatumizidwa ku hypothalamus kuti asiye kudya. Nawa maupangiri ochepa oti muchepetse kukana kwa leptin ndikuwonjezera chidwi cha leptin:

• Muzigona mokwanira. Hormoni ya leptin imatulutsidwa kwambiri tikagona pakati pa 2-5 koloko usiku. Kusagona mokwanira kumachepetsa kuchuluka kwa leptin ndikuwonjezera chidwi.
• Zakudya zotsika za glycemic indexdyetsani. Zakudya izi, zomwe zimasunga mlingo wa insulini, zimathandiziranso kuphwanya mphamvu ya leptin. 
• Pewani zakudya zosinthidwa. Zakudya zamtundu uwu ndizomwe zimayambitsa kukana kwa leptin.
• Musanyalanyaze kuyenda. Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kutulutsa leptin ndikuphwanya kukana kwa leptin.

Ghrelin

Ngati leptin ndi "hormone ya satiety", ghrelin imatchedwanso "hormone yanjala". Leptin amatumiza chizindikiro ku ubongo kuti "kwakwanira", ndipo ghrelin amati "uli ndi njala, uyenera kudya tsopano". Ghrelin amapangidwa m'mimba, duodenum.

Miyezo ya ghrelin imakwera musanadye ndikuchepa mukatha kudya. Makamaka panjala, pamene tatsala pang’ono kudya komanso tikamaganiza za chinthu chokoma, m’mimba mumatulutsa ghrelin.

hormone ya ghrelin kukhudzidwa ndi zakudya. Kafukufuku wasonyeza kuti anthu onenepa kwambiri amachulukitsa milingo ya ghrelin ataonda. Ichi ndi chifukwa chachikulu cholephera kukhalabe ndi kulemera pambuyo potaya thupi.

Nawa maupangiri angapo opititsa patsogolo ntchito ya hormone ghrelin:

• Khalani kutali ndi shuga. high fructose chimanga manyuchi ndi maswiti, makamaka mukatha kudya, amatha kusokoneza kuyankha kwa ghrelin.
• Onetsetsani kuti mukudya zakudya zama protein pazakudya zilizonse. Chakudya chomwe chiyenera kukhala chochuluka ndi mapuloteni ndi chakudya cham'mawa. Kudya chakudya cham'mawa kudzakupangitsani kuti mukhale okhutira tsiku lonse.

cortisol

Cortisol ndi mahomoni opangidwa ndi adrenal glands. Amadziwika kuti "stress hormone" ndipo amamasulidwa akazindikira kupsinjika.

Mofanana ndi mahomoni ena, ndizofunikira kuti munthu akhale ndi moyo, ndipo pamene cortisol imatulutsidwa pamtunda waukulu, imayambitsa kulemera.

Poganizira kuti amayi amakhala ndi zovuta kwambiri, siziyenera kukhala zachilendo kuti hormone iyi imakhala yochuluka kwambiri mwa amayi.

Kupanikizika kukatha, cortisol imalamula thupi kuti liyambitsenso chimbudzi. Cortisol imakhudza kwambiri shuga wamagazi, makamaka momwe thupi limagwiritsira ntchito mafuta.

Cortisol amauza thupi ngati liyenera kuwotcha mafuta, mapuloteni kapena chakudya, kutengera mtundu wamavuto omwe akukumana nawo.

Cortisol imatenga mafuta ndikupita nawo ku minofu, kapena imaphwanya minofu ndikuisintha kukhala glycogen kuti ikhale ndi mphamvu zambiri.

Si minofu yokha yomwe imadula. Kuchuluka kwa cortisol kumawononganso mafupa ndi khungu. Osteoporosis imayambitsa kuvulala kosavuta komanso ming'alu pakhungu.

Zakudya zolimba komanso zochepa zama calorie - omwe ayesapo - zimapangitsa kupsinjika m'thupi. Mu kafukufuku wina, omwe amadya zakudya zochepa zama calorie anali ndi ma cortisol apamwamba kuposa omwe amadya wamba.

Mutha kuthandizira thupi lanu ndi njira zopatsa thanzi panthawi yamavuto kuti ma cortisol anu asasokere ndikukhalabe pamlingo wabwinobwino. Nawa malangizo:

• Idyani bwino. Osadya zopatsa mphamvu zochepa kwambiri, ngakhale mukuyesera kuchepetsa thupi. Yesani kudya pang'ono pa chakudya chilichonse.
• Muzigona mokwanira. Kafukufuku wasonyeza kuti anthu omwe alibe njira yogona amakhala ndi ma cortisol apamwamba.
• Chepetsani caffeine mpaka 200 mg patsiku.
• Pewani zakudya zosinthidwa ndi mbewu zoyengedwa bwino.
• Mverani nyimbo. Sikuti amanena kuti nyimbo ndi chakudya cha moyo. Kumvetsera nyimbo kumachepetsa nkhawa komanso kumapangitsa kuti cortisol ikhale yokwanira.

Hormone ya kukula

Amapangidwa mu pituitary gland pansi pa hypothalamus mu ubongo. Imathandiza kwambiri pakukula kwa mafupa ndi minyewa ina yathupi pomwe imathandizira chitetezo chamthupi.

Hormone ya kukula, Zimathandizira kugwiritsa ntchito mafuta ochulukirapo. Zimathandizira kulekanitsa kwa maselo amafuta ndikuwotcha triglycerides. Zimalepheretsanso maselo amafuta kuti asatengeke ndi kumamatira kumafuta omwe amazungulira m'magazi.

Kuperewera kwa mahomoni akukula ndi vuto lalikulu lomwe lingakhale lovulaza, makamaka paubwana. Ana omwe alibe timadzi timene timatulutsa timadzi tating'onoting'ono ndipo kukula kwawo kogonana kumachedwa. Zinthu zomwe muyenera kuchita kuti muwonjezere kukula kwa ma hormone:

• Kudya zakudya zopatsa mphamvu zambiri zotsika kumapangitsa kuti insulini ichuluke, motero imalepheretsa kukula kwa mahomoni. Mutha kuthandiza katulutsidwe ka kukula kwa hormone podyetsa mapuloteni.
• Kuchita masewera olimbitsa thupi kumapangitsa kuti timadzi tambiri tipewe glucose, m'malo mwake kuwotcha mafuta.
• Kugona bwino ndi kupuma ndi njira ina yowonjezera kukula kwa hormone. Hormone ya kukula imatulutsidwa panthawi yogona.

chithokomiro

wooneka ngati gulugufe chithokomiroali ndi lobe imodzi m'khosi pafupi ndi trachea. Mahomoni a chithokomiro amagwira ntchito masauzande ambiri m’thupi lathu.

Mahomoni a chithokomiro akapanda kulinganizika chifukwa chokwera kwambiri kapena kutsika kwambiri, zochita za mankhwala m’thupi lonse zimasokonekera.

Chithokomiro chosagwira ntchito bwino chimachepetsa mphamvu zanu ndikuwonjezera kunenepa. Mumkhalidwe uwu, wotchedwa hypothyroidism, mumamva ulesi ndikuyamba kunenepa zomwe simungagwirizane ndi zakudya zanu.

Ambiri chifukwa cha hypothyroidism; Ndi kuukira kwa chitetezo chamthupi pa chithokomiro ndipo ndi matenda omwe amawoneka nthawi 7 mwa akazi kuposa amuna.

Poyang'ana pa hypothyroidism, mungaganize kuti zosiyana ndi hyperthyroidism ndizoyenera kulemera. M’matendawa, amene amakhala ndi zotsatirapo zake monga kuchepa thupi mopitirira muyeso chifukwa chithokomiro chimagwira ntchito mofulumira, mtima wanu umagunda mofulumira, simungathe kupirira kutentha ndipo mukhoza kutopa msanga.

Ndi bwino kuyesa kusunga chithokomiro. Kuti muchite izi, muyenera kukaonana ndi endocrinologist ndikudziwe ngati muli ndi chithokomiro kapena ayi.

Kodi mungatani kuti chithokomiro chizigwira ntchito bwino?

• Omega 3 mafuta acids ali ndi gawo lowongolera magwiridwe antchito a chithokomiro. Pitani ku magwero a omega 3 monga nsomba.
• Idyani nyemba ndi zakudya zambewu, zomwe ndi gwero la mapuloteni a masamba.
• Idyani zakudya zokhala ndi vitamini E, zinc ndi selenium.
• Mbeu za mpendadzuwa, amondi, sipinachi, chard, kabichi wakuda, tsabola wotentha, katsitsumzukwa, mafuta a hazelnut, mafuta a safflower, adyo, mtedza ndizomwe zimakhala ndi vitamini E wambiri.
• Zinc ndi wochuluka muzakudya monga sipinachi, bowa, mwanawankhosa, ng’ombe, nthanga za sesame, njere za dzungu, ndi yogati.
• Nsomba, Turkey, nkhuku ya m'mawere, nyama yofiira, mazira, oats, chimanga ndi zakudya zomwe zili ndi selenium.

Estrogen

Estrogen, yomwe imagwira ntchito mu ubereki wa amayi, imapangidwa ndi mazira ndi adrenal glands. Kuphatikiza pa kuyang'anira kukula kwa mzimayi kuyambira ali mwana mpaka kukula, estrogen imakhudzanso lipids zamagazi, michere ya m'mimba, madzi amchere bwino, kachulukidwe ka mafupa, ntchito ya mtima, kukumbukira ndi ntchito zina.

Kupanga kwa estrogen mumtengo wapamwamba kwambiri komanso wotsika kwambiri kumayambitsa kulemera. Makhalidwe a Estrogen amatengera zaka, ntchito ya mahomoni ena, komanso thanzi labwino.

Makhalidwe a Estrogen ndi okwera kwambiri kuti apitirizebe kukhala ndi chonde panthawi yobereka kuyambira paunyamata ndipo motero, thupi limakonda kusunga mafuta. Mchitidwe umenewu umawonekeranso pa nthawi ya mimba.

Kafukufuku wapeza kuti amayi onenepa kwambiri amakhala ndi milingo ya estrogen yambiri kuposa azimayi olemera bwino. Zinthu zachilengedwe zimakhudzanso milingo ya estrogen.

Kupanga kwa Estrogen kumachepa panthawi ya kusamba, ndipo motero, kusungirako mafuta kumayambira pamimba, m'chiuno ndi m'ntchafu. Izi zimawonjezera kukana kwa insulini ndikulimbitsa chiwopsezo cha matenda.

Moyo ndi zizolowezi zazakudya zimathandizira kuti ma estrogen azikhala bwino.

• Kuti muchepetse mlingo wa estrogen, muyenera kudya zakudya zokhala ndi fiber.
• Masamba ndi masamba a cruciferous ali ndi zotsatira zopindulitsa pa estrogen.
• M'kafukufuku wa amayi, zapezeka kuti flaxseed imathandiza kuti ma estrogen azikhala bwino.
• Zochita zolimbitsa thupi zimasunga milingo ya estrogen mwa amayi.

Neuropeptide Y (NPY)

Neuropeptide Y ndi mahomoni opangidwa ndi ma cell a ubongo ndi manjenje. Sitinganene kuti ndi hormone yochezeka kwambiri, chifukwa imayendetsedwa ndi ghrelin, hormone ya njala, imayambitsa zilakolako komanso imalimbikitsa kusunga mafuta.

Zimalimbikitsa chilakolako, makamaka panthawi yowonjezereka kwa chakudya cham'madzi, pamene njala kapena kusowa kwa chakudya.

Miyezo ya Neuropeptide Y imakwera panthawi yamavuto, zomwe zimatsogolera kumadya komanso kusunga mafuta. NP imapangidwa muubongo ndi m'mimba mafuta m'maselo komanso imayambitsa mapangidwe atsopano amafuta.

Kodi mungatani kuti muchepetse milingo ya NPY?

• Idyani chakudya chokwanira. Kudya mapuloteni ochepa kumabweretsa njala, motero kumawonjezera kumasulidwa kwa NPY, kuonjezera kudya komanso kulemera.
• Osakhala ndi njala nthawi yayitali. Kusala kudya kwanthawi yayitali kumawonjezera milingo ya NPY.
• Kudya zakudya za probiotic kumayambitsa mabakiteriya opindulitsa m'matumbo ndikuchepetsa milingo ya NPY.

Glucagon-ngati peptide 1 (GLP-1)

GLP-1 ndi mahomoni opangidwa m'matumbo chakudya chikalowa m'matumbo. Amapangidwa m'matumbo anu aang'ono, makamaka mukadya chakudya chamafuta ndi mafuta, kulimbikitsa kapamba kuti asiye kupanga glucagon ndikuyamba kupanga insulin.

GLP-1 imachepetsanso chimbudzi mwa kuchepetsa njala. GLP-1 imagwira ntchito yofunika kuti shuga wamagazi ukhale wokhazikika.

Ndiwothandiza pa chilakolako chapakati mu ubongo ndipo kumawonjezera kumverera kwa satiety mwa kuchepetsa kukhuthula m'mimba. Malangizo pakuwongolera milingo ya GLP-1:

• Zakudya zama protein ambiri monga nsomba, mkaka ndi yogati zimakhudza mulingo wa GLP-1 powonjezera chidwi cha insulin.
• Zadziwika kuti amayi omwe amadya masamba obiriwira monga sipinachi ndi kabichi amawongolera milingo yawo ya GLP-1 ndikuchepetsa thupi mosavuta.
• Kafukufuku wasonyeza kuti kudya zakudya za probiotic kumachepetsa kudya ndikuwonjezera milingo ya GLP-1.

Cholecystokinin (CCK)

Cholecystokinin, monga GLP-1, ndi mahomoni a satiety omwe amapangidwa m'maselo am'mimba. Ndi chilengedwe chopondereza chilakolako. Makamaka mukamadya fiber ndi mapuloteni, amapangidwa pafupi ndi matumbo aang'ono ndipo amasonyeza ubongo kuti sulinso ndi njala.

Malingaliro owongolera ma hormoni a CCK:

• Onetsetsani kuti mumadya zakudya zama protein pazakudya zilizonse.
• Mafuta abwino amayambitsa kutulutsidwa kwa CCK.
• Kudya zakudya zokhala ndi fiber zambiri kumawonjezera CCK.

Peptide YY (PYY)

PYY ndi hormone ya m'matumbo yomwe imayendetsa chilakolako cha kudya. Zimatulutsidwa pamene mimba imakula pambuyo pa chakudya ndipo makamaka imalepheretsa zochita za NPY, kuchepetsa chilakolako.

Imatulutsidwa ndi ma cell a colon. PYY ndi hormone yomwe imagwira ntchito yofunika kwambiri pochepetsa kudya komanso kunenepa kwambiri. Kusala kudya nthawi yayitali komanso kusala kudya kumachepetsa milingo ya PPY. PPY imatenga nthawi yayitali kuposa mahomoni ena am'matumbo.

Imayamba kukwera pafupifupi mphindi 30 mutadya kenaka imakhala mmwamba mpaka maola awiri. Malingaliro okweza milingo ya PYY:

• Kuti shuga wa m'magazi asamayende bwino, muyenera kupewa zakudya zosinthidwa ndi ma carbohydrate. Shuga wambiri wamagazi amatha kusokoneza zotsatira za PYY.
• Idyani mapuloteni a nyama kapena zomera.
• Idyani zakudya zamafuta ambiri.

Chiyeso

Testosterone ndi mahomoni achimuna. Azimayi amapanganso milingo yochepa ya testosterone (15-70 ng/dL). Testosterone imathandizira kuwotcha mafuta, kumalimbitsa mafupa ndi minofu, ndikuwongolera libido.

Kwa amayi, testosterone imapangidwa m'mimba mwake. Zaka ndi kupsinjika maganizo zimatha kuchepetsa kwambiri ma testosterone mwa amayi.

Kutsika kwa testosterone kumapangitsa kuchepa kwa mafupa, kuchepa kwa minofu, kunenepa kwambiri komanso kukhumudwa. Izi zimawonjezera kupsinjika ndi kutupa komwe kumabweretsa kudzikundikira mafuta ambiri. Kuwongolera kuchuluka kwa testosterone;

• Flaxseed, prunes, dzungu mbewu, mbewu zonse, etc. Idyani zakudya zokhala ndi fiber zambiri, monga
• Muzichita masewera olimbitsa thupi pafupipafupi kuti muwongolere kuchuluka kwa testosterone ndikuwonjezera kagayidwe kachakudya.
• Tengani vitamini C, ma probiotics ndi magnesium zowonjezera kuti mupewe kudzimbidwa.
• Pewani kumwa mowa chifukwa akhoza kuwononga chiwindi ndi impso.
• Tengani zowonjezera za zinc ndi mapuloteni kuti muwonjezere testosterone.

Progesterone

Mahomoni a progesterone ndi estrogen ayenera kukhala ogwirizana kuti athandize thupi kugwira ntchito bwino.

Mlingo wa progesterone ukhoza kutsika chifukwa cha kusintha kwa thupi, kupsinjika maganizo, kugwiritsa ntchito mapiritsi olerera, kapena kudya zakudya zokhala ndi maantibayotiki ndi mahomoni amene amasandulika kukhala estrogen m’thupi. Zitha kubweretsa kunenepa komanso kupsinjika maganizo.

• Funsani katswiri za njira zolerera zomwe zingakhale zabwino kwambiri kwa inu.
• Pewani kudya nyama yokonzedwa.
• Muzichita masewera olimbitsa thupi nthawi zonse.
• Chitani masewero olimbitsa thupi.
• Khalani kutali ndi nkhawa.

Melatonin

MelatoninNdi mahomoni opangidwa ndi pineal gland omwe amathandizira kusunga kayimbidwe ka circadian. Miyezo ya melatonin imakonda kukwera kuyambira madzulo mpaka usiku komanso m'mawa. Mukagona m’chipinda chamdima, mlingo wa melatonin umakwera ndipo kutentha kwa thupi kumatsika. 

Izi zikachitika, timadzi timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri tambirimbiri, timathandiza kuti thupi likhale lolimba, limathandizira kupanga minofu yowonda, ndikuwonjezera kuchulukira kwa mafupa.

Koma ngati circadian rhythm yasokonezedwa, sitingathe kugona mokwanira kapena mdima wofunikira kuti thupi lathu lichiritse. Izi zimawonjezera kupsinjika, zomwe pamapeto pake zimabweretsa kunenepa koyambitsa kutupa. Kuwongolera mlingo wa melatonin;

• Gonani m’chipinda chamdima.
• Muzigona maola 7-8.
• Osadya usiku kwambiri.
• Zimitsani zida zonse zamagetsi monga mafoni am'manja ndi makompyuta musanagone.
• Zakudya zama protein monga mkaka ndi mkaka, tryptophan Zimathandiza kulimbikitsa melatonin monga momwe zilili.
• Nthochi zilinso ndi amino acid tryptophan, yomwe imawonjezera kupanga melatonin.

Glucocorticoids

Kutupa ndi sitepe yoyamba ya kuchira. Komabe, kutupa kosatha kungayambitse zotsatira zosafunikira. Kunenepa ndi chimodzi mwa izo. Glucocorticoids amathandizira kuchepetsa kutupa. Glucocorticoids imayang'aniranso kugwiritsa ntchito shuga, mafuta ndi mapuloteni m'thupi. 

Glucocorticoids apezeka kuti amawonjezera kuwonongeka kwa mafuta ndi mapuloteni, koma amachepetsa kugwiritsa ntchito shuga kapena shuga ngati gwero lamphamvu.

Chifukwa chake, kuchuluka kwa shuga m'magazi kumayambitsa kukana kwa insulin m'thupi. Kukana insulini kumabweretsanso kunenepa kwambiri komanso ngakhale matenda a shuga ngati sikunalandire chithandizo.

• Chepetsani kupsinjika kwakuthupi ndi m'maganizo kuti muchepetse kutupa m'thupi.
• Gwiritsani ntchito masamba atsopano, masamba, zipatso, mapuloteni ndi mtedza, mbewu, mafuta a azitona, mafuta a nsomba, ndi zina zotero kuti muchepetse kutupa. kudya mafuta athanzi.
• Muzigona maola 7-8.
• Imwani malita 3-4 a madzi tsiku lililonse.
• Muzichita masewera olimbitsa thupi nthawi zonse kuti mukhale olimba m'maganizo ndi m'thupi.
• Muzicheza ndi okondedwa anu.
• Kukhumudwa, nkhawa ndi zina. Ngati muli ndi mavuto, pitani kwa dokotala kuti akonze.
• Khalani kutali ndi zakudya zowonongeka chifukwa zimakonda kuonjezera kutupa m'thupi.

Mahomoni amagwirira ntchito limodzi kuonjezera kapena kuchepetsa chilakolako cha kudya ndikusunga ndi kutentha mafuta. Chisankho chilichonse chomwe mumapanga m'moyo chimakhudza chemistry yovuta kwambiri iyi; komwe mumakhala, mumagona nthawi yayitali bwanji, kaya muli ndi ana, kaya mumachita masewera olimbitsa thupi ...

Ngati dongosolo lathu la mahomoni silikuyenda bwino, mutha kukhala pamavuto ndi kulemera kwathu. Malingaliro a zakudya ndi moyo omwe tawalemba pamwambapa ali ndi zotsatira zabwino pa mahomoni, ndipo zili ndi inu kusintha izi!