Ndeapi Mahomoni Anodzivirira Kurasikirwa Kwehuremu?

Mabasa eMahomoni muKuderedza Uremu

Mahomoni, ayo isu tine chikwereti chemuviri wedu, ikemikari nhume dzinoshanda mukubatana kuderedza uremu uye kudzora uremu hwedu.

Mahomoni, ayo anoita basa mune zvese zvinoitika muhupenyu hwedu, kubva pamanzwiro edu kusvika kuhupenyu hwedu hwepabonde, anokanganisawo chido uye zvakananga huremu chimiro.

Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti zvakakosha sekuverenga macalorie ezvatinodya, chii uye nguva yatinodya, uye kuti izvi zvikafu zvinokanganisa sei mahormone.

Zvinetso zveHormonal zvinotanga kana paine akawandisa kana mashoma emamwe mahormone mumuviri. Zvichida gland rako rinowedzera hormone; pamwe mareceptor ari mumasero anoshanda zvisina kunaka uye haagone kusanganisa nemahormone sezvaanofanira.

Zvichida, nekuda kwezvokudya zvatinodya, mahomoni haanzwisisi zviratidzo uye anoita kuti hormone isina kururama ibudiswe. Dutu rakadaro rehomoni rinoshandura zviyero zvose mumuviri wedu.

Muchinyorwa chino, kana mahormone anotishandira kuderedza uremu uye kudzora uremu hwedu kushanda pamwero wakakodzera kana kana chiyero chavo chichichinja, rudzii rwekuchinja kunoitika mumuviri wedu uye chii chinofanira kuitwa kuti mahormone aya ashande nemazvo zvichave. akatsanangura.

Kurasikirwa Kwehuremu uye Kurasikirwa Kwehuremu Mahomoni

insulin

Insulin ihomoni inogadzirwa nebeta masero ari pancreas. Inovanzwa zvishoma mukati mezuva uye yakawandisa mushure mekudya.

Insulin inopa simba rinodiwa nemasero. Ndiyowo hormone huru inobvumira muviri kuchengeta mafuta. Insulin, iyo inoshandura zvatinodya kuita simba, inochengetedza simba rakawedzerwa iro risingagoni kushandisa semafuta kana tichidya zvakanyanya.

Iwe wakambonzwa nezve insulin kuramba. Nekuti, nekuwanda kwekufutisa nguva pfupi yadarika, rave dambudziko rakajairika.

insulin kurambaInoitika semugumisiro wekusava nehanya ne insulini hormone mumasumbu akadai sechiropa, tsandanyama uye adipose tissue, uye inogadzirisa nzira yekuumbwa kwechirwere cheshuga chechipiri.

Nguva refu yakakwira insulin mazinga anokonzera matambudziko mazhinji ehutano akadai sekufutisa. Kudyisa, shuga, makabhohaidhiretsi uye kukurumidza-chikafu uremu hwekudya zvinokonzeresa insulin kuramba.

Nzira yekuziva kana paine insulin kuramba ndeyekuenda kuna chiremba uye kunoongororwa. Tarisa matipi anotevera ekudzivirira insulin kuramba uye kuwedzera insulin senitivity nekuchengeta insulin mazinga pane yakajairika.

• Deredza shuga. Fructose uye sucrose zvinokonzeresa insulin kuramba nekusimudza mazinga e insulin zvakanyanya.
• Deredza kudya kwako kwekabhohaidhireti uye sarudza zvikafu zvine hutano hwemakabhohaidhiretsi. Starch-ine macarbohydrates, kunyanya, spike shuga yeropa.
• Chenjerera kune kudya kweprotein. Kunyange zvazvo mapuroteni ezvokudya zvinowedzera insulini mazinga munguva pfupi, anobatsira kuderedza insulini kuramba uye kupisa mafuta emudumbu munguva refu.
• Idya chikafu chine mafuta ane hutano senge omega 3. Omega 3 fatty acids, iyo inogona kuwanikwa zvakanyanya kubva kuhove, inowanikwa mune zvekudya zvakaita sewalnuts, mhodzi dzenhanga, purslane, sipinachi, soya beans uye flaxseed.
• Itai maekisesaizi nguva dzose. Muchidzidzo, kuvandudzwa kwe insulin senitivity kwakaonekwa kune vakadzi vakashandisa.
• Wana magnesium yakakwana. Kazhinji muvanhu vane insulin kuramba magnesium yakaderera, uye magnesium inowedzera inovandudza insulin senitivity. Sipinachi, mhodzi dzemanhanga, bhinzi dzegirinhi, soya bhinzi, sesame, cashews, maamondi, mupunga webrown ndizvo zvokudya zvakapfuma mumagnesium.
• Zvegreen tea. Green tea inoderedza mazinga eshuga.

Leptin

LeptinInogadzirwa nemafuta masero. Inonzi "satiety hormone" uye ndiyo hormone inoudza uropi hwedu kuti taguta.

Kana muviri wedu usingabudisi leptin, zviratidzo hazviendi kune hypothalamus, iyo inodzora chido chekudya cheuropi, uye tinodya nguva dzose tisingafungi kuti takaguta.

Vanhu vakafutisa vane mazinga akanyanya eleptin muropa ravo, kunyangwe kakapetwa ka4 pane zvevanhuwo zvavo. Kuve neleptin yakakwira kudaro kunoita kuti uropi huve husina simba kune leptin, zvichikonzera kuramba kweleptin.

Leptin kuramba Kana zvikaitika, zviratidzo zveleptin zvinokanganiswa uye hapana chiratidzo chinotumirwa ku hypothalamus kuti irege kudya. Heano mashoma matipi ekutyora leptin kuramba uye kuwedzera leptin senitivity:

• Wana kurara zvakakwana. Iyo hormone leptin inovanzwa zvakanyanya panguva yekurara pakati pe2-5 o'clock husiku. Kusarara kwakakwana kunoderedza mazinga eleptin uye kunowedzera kuda kudya.
• Low glycemic index foodschidyise. Zvikafu izvi, izvo zvinochengeta mwero we insulin muchiyero, zvinobatsirawo kutyora leptin kuramba. 
• Dzivisa zvokudya zvakagayiwa. Aya marudzi ezvikafu ndiwo anokonzera kukura kweleptin resistance.
• Usaregeredza kufamba. Kugara uchirovedza muviri kunobatsira kuburitsa leptin uye kutyora leptin kuramba.

Ghrelin

Kana leptin iri "satiety hormone", ghrelin inonziwo "nzara hormone". Leptin inotumira chiratidzo kuuropi ichiti "zvakwana", uye ghrelin inoti "une nzara, unofanirwa kudya izvozvi". Ghrelin inogadzirwa mudumbu, duodenum.

Ghrelin mazinga anokwira musati madya uye anoderera mushure mekudya. Kunyanya panyaya yenzara, kana tava kuda kudya uye patinofunga nezvechimwe chinhu chinonaka, dumbu rinobudisa ghrelin.

ghrelin hormone kukanganiswa nekudya. Zvidzidzo zvakaratidza kuti vanhu vakafuta vakawedzera ghrelin mazinga mushure mekurasikirwa nehuremu. Ichi ndicho chikonzero chikuru chekusakwanisa kuchengetedza uremu mushure mekurasikirwa.

Heano mashoma matipi ekuvandudza basa rehomoni ghrelin:

• Gara kure neshuga. high fructose chibage manyuchi uye zvihwitsi, kunyanya mushure mekudya, zvinogona kukanganisa mhinduro yeghrelin.
• Iva nechokwadi chekutora mapuroteni ezvokudya pakudya kwega kwega. Kudya kunofanirwa kuve kwakapfuma muprotein ndiko kudya kwemangwanani. Kudya mapuroteni kwekudya kwemangwanani kuchaita kuti unzwe wakaguta zuva rese.

cortisol

Cortisol ihomoni inogadzirwa neadrenal glands. Iyo inozivikanwa se "stress hormone" uye inoburitswa kana ichinzwa kushushikana.

Kufanana nemamwe mahomoni, zvakakosha kuti urarame, uye kana cortisol yakavanzwa pamazinga akakwirira, inotungamirira pakurema.

Tichifunga kuti vakadzi vane zvimwe zvinoshungurudza zvimiro, hazvifanirwe kunge zvichishamisa kuti iyi hormone inonyanya kukwirisa muvakadzi.

Kana stress yapera, cortisol inoraira muviri kuti utangezve kugaya. Cortisol ine simba guru pashuga yeropa, kunyanya munzira iyo muviri unoshandisa mafuta.

Cortisol inoudza muviri kana uye nguva yekupisa mafuta, mapuroteni kana macarbohydrates, zvichienderana nerudzi rwedambudziko rauri kutarisana naro.

Cortisol inotora mafuta uye inoenda nayo kumamhasuru, kana kuti inopwanya tsandanyama yodzishandura kuita glycogen kuti iwane simba rakawanda.

Haisi mamhasuru chete anotsemura. Yakawandisa cortisol inokuvadzawo mapfupa neganda. Osteoporosis inokonzera kukuvara nyore uye kuputika kweganda.

Zvakaomarara uye zvakaderera-calori kudya - avo vakazviedza - kugadzira kushushikana mumuviri. Mune imwe ongororo, avo vari pakudya kwakaderera-koriori vaive nemazinga epamusoro ecortisol pane avo vari pakudya kwakajairwa.

Iwe unogona kutsigira muviri wako nemaitiro ekudya kwakaringana panguva yekushushikana kuti mazinga ako ecortisol arege kurasika uye arambe ari pamazinga akajairwa. Heano mazano:

• Idya zvakanaka. Usadye macalorie akaderera, kunyange kana uri kuedza kuderedza uremu. Edza kudya zvishoma zvechikafu chimwe nechimwe.
• Wana kurara zvakakwana. Zvidzidzo zvakaratidza kuti vanhu vasina maitiro ekurara vane cortisol yakakwirira.
• Deredza caffeine kusvika 200 mg pazuva.
• Dzivisa kudya kwakagadzirwa uye zviyo zvakanatswa.
• Kuteerera mumhanzi. Hakusi pasina zvavanotaura kuti mimhanzi chikafu chemweya. Kuteerera mimhanzi kunoderedza kushushikana uye kunochengeta cortisol mazinga ari pakati.

Kukura kwehomoni

Inogadzirwa mupituitary gland pasi pe hypothalamus muuropi. Inobata basa rakakura mukuvandudza mapfupa uye mamwe matishu emuviri uku ichiwedzera kusadzivirirwa.

Kukura kwehomoni, Inobatsira kutora mukana wezvitoro zvemafuta. Inogonesa kuparadzaniswa kwemafuta masero uye kupisa triglycerides. Inoderedzawo masero emafuta kubva pakusveta uye kunamatira kumafuta ari kutenderera muropa.

Kushaikwa kwehomoni yekukura chirwere chakakomba chinogona kukuvadza, kunyanya muhuduku. Vana vasina kukwana hormone yekukura ipfupi uye kukura kwavo pabonde kunononoka. Zvinhu zvekuita kuti uvandudze kukura kwehomoni mazinga:

• Kudya akawanda emhando yakaderera macarbohydrates anoita kuti insulin ikwire, nekudaro ichidzvanya kukura kwehomoni. Iwe unogona kubatsira secretion yekukura kwehomoni nekudya mapuroteni.
• Kuita maekisesaizi kunobvumira kukura kwehomoni kudzivirira glucose, panzvimbo pekupisa mafuta.
• Kurara kwakanaka uye kuzorora ndeimwe nzira yekuwedzera kukura kwehomoni mazinga. Kukura kwehomoni inobudiswa panguva yekurara.

thyroid

yakaita shavishavi thyroid glandane imwe lobe mumutsipa pedyo ne trachea. Mahomoni ethyroid anoita zviuru zvemabasa mumuviri wedu.

Kana mahormone ethyroid akasadzikama nekukwira zvakanyanya kana kuderera zvakanyanya, kuita kwemakemikari mumuviri wese kunokanganiswa.

Chirwere chisingashande chinoderedza simba rako uye chinoita kuti uwedzere uremu. Mumamiriro ezvinhu aya, anonzi hypothyroidism, unonzwa usimbe uye wotanga kuwedzera huremu hwausingakwanise kubatana nekudya kwako.

Chinonyanya kukonzera hypothyroidism; Iko kurwisa kwehutachiona hwehutachiona hwehutachiona uye chirwere chinoonekwa 7 kakawanda muvakadzi kupfuura varume.

Nekutarisa hypothyroidism, unogona kufunga kuti zvinopesana ne hyperthyroidism yakanaka kune uremu. Muchirwere ichi, icho chine mhedzisiro senge kuderera kwehuremu hwakawandisa nekuti thyroid gland inoshanda nekukurumidza, moyo wako unorova nekukurumidza, haugone kushivirira kupisa uye unogona kuneta nekukurumidza.

Zvakanakisisa kuedza kuchengetedza thyroid kuenzanisa. Nokuda kweizvi, unofanira kutaura kune endocrinologist uye uone kana iwe une thyroid kana kwete.

Chii chaungaita kuti uvandudze thyroid basa?

• Omega 3 fatty acids ine chimiro chekugadzirisa thyroid basa. Enda kune omega 3 masosi sehove.
• Idya nyemba nezvokudya zvezviyo, izvo zvinopa mapuroteni emiriwo.
• Kudya chikafu chakapfuma muvhitamini E, zinc uye selenium.
• Mbeu dzesunflower, maarumondi, sipinachi, chard, nhema kabichi, mhiripiri inopisa yehupfu, asparagus, mafuta ehazelnut, safflower oil, gariki, nzungu ndiwo manyuko ane vhitamini E yakawanda.
• Zinc yakawanda muzvikafu zvakaita sespinachi, howa, gwayana, nyama yemombe, mhodzi dzemasame, mhodzi dzenhanga, uye yogati.
• Hove, nyama yeTurkey, huku yezamu, nyama tsvuku, mazai, oats, zviyo zvokudya zvine selenium.

Estrogen

Estrogen, iyo ine basa muhurongwa hwekubereka kwevakadzi, inogadzirwa nemaovari uye adrenal glands. Pamusoro pekutarisa kukura kwemukadzi kubva paudiki kusvika pakukura, estrogen inewo kukanganisa paropa lipids, digestive enzymes, mvura-munyu chiyero, kuwanda kwemapfupa, kushanda kwemoyo, ndangariro uye mamwe mabasa.

Kugadzirwa kweesrogen mune yakakwirira kwazvo uye yakaderera kwazvo kukosha kunokonzera uremu. Estrogen values ​​zvinoenderana nezera, basa remamwe mahormone, uye hutano huzhinji.

Estrogen kukosha kwakakwira kuitira kuchengetedza kubereka panguva yekubereka kubva mukuyaruka uye nekudaro, muviri unowanzo kuchengetedza mafuta. Izvi zvinoonekwa zvakare panguva yekuzvitakura.

Zvidzidzo zvakawana kuti vakadzi vakafutisa vane mazinga eesrogen epamusoro kupfuura vakadzi vakajairwa. Zvinhu zvakatipoteredza zvinokanganisawo mazinga eesrogen.

Kugadzirwa kweEstrogen kunoderera panguva yekuenda kumwedzi, uye maererano naizvozvo, kuchengetedza mafuta kunotanga mudumbu, mahudyu uye mahudyu. Izvi zvinowedzera insulin kuramba uye inosimbisa njodzi yechirwere.

Mararamiro uye maitiro ekudya anobatsira kuenzanisa mazinga eesrogen.

• Kuti uenzanise chiyero cheesrogen, unofanira kudya zvokudya zvine fiber.
• Miti uye cruciferous miriwo ine migumisiro inobatsira pane estrogen.
• Muzvidzidzo zvevakadzi, zvakaonekwa kuti flaxseed inobatsira kuchengetedza mazinga eestrogen mukuenzanisa.
• Kuita zvemuviri kunochengeta mazinga eesrogen akajairika muvakadzi.

Neuropeptide Y(NPY)

Neuropeptide Y ihomoni inogadzirwa nemasero ehuropi uye tsinga system. Haikwanise kunzi ihomoni ine hushamwari, nekuti inogadziriswa neghrelin, iyo nzara yehomoni, inokonzera kushuva uye inokurudzira kuchengetedza mafuta.

Inokurudzira chido chekudya, kunyanya munguva dzekuwedzera kushandiswa kwemakhahydrates, kana kune nzara kana kushayikwa kwezvokudya.

Neuropeptide Y mazinga anokwira panguva yekunetsekana, zvichitungamira mukudyisa uye kuchengetedza mafuta. NP inoumbwa muuropi uye mudumbu mafuta maseru uye zvakare inotsamwisa kuumbwa kwemasero matsva emafuta.

Chii chaungaita kudzikisa mazinga eNPY?

• Idya mapuroteni akakwana. Kudya mapuroteni mashoma kunotungamirira kunzara, nokudaro kuwedzera kusunungurwa kweNPY, kuwedzera kudya kwekudya uye kuwedzera.
• Usaramba uine nzara kwenguva yakareba. Kutsanya kwenguva refu kunowedzera NPY mazinga.
• Kudya chikafu cheprobiotic kunomutsa mabhakitiriya anobatsira mumatumbu uye kunoderedza mazinga eNPY.

Glucagon-like peptide 1 (GLP-1)

GLP-1 ihomoni inogadzirwa mumatumbo kana chikafu chichipinda muura. Iyo inogadzirwa mudumbu mako madiki, kunyanya kana iwe uchidya macarbohydrates nemafuta, ichikurudzira pancreas kuti irege kugadzira glucagon uye kutanga kugadzira insulin.

GLP-1 zvakare inononotsa kugayiwa nekuchengeta kuda kudya kwakaderera. GLP-1 inoita basa rakakosha mukuchengeta mazinga eshuga eropa akagadzikana.

Inoshanda pane appetite centre muuropi uye inowedzera manzwiro ekuguta nekuderedza kubuda kwemudumbu. Zvinokurudzira zvekuvandudza GLP-1 mazinga:

• Yakakwira mapuroteni chikafu sehove, mukaka uye yogati inokanganisa GLP-1 nhanho nekuwedzera insulin senitivity.
• Zvakaonekwa kuti vakadzi vanodya miriwo yakasvibira yakaita sespinachi nekabichi vanochengeta mazinga avo eGLP-1 ari pasi pesimba uye kuderedza uremu zviri nyore.
• Zvidzidzo zvakaratidza kuti kudya probiotic chikafu kunoderedza kudya uye kuwedzera GLP-1 mazinga.

Cholecystokinin (CCK)

Cholecystokinin, seGLP-1, inonzi satiety hormone inogadzirwa mumasero ematumbo. Icho chinoderedza chido chepanyama. Kunyanya kana iwe uchidya fiber neprotein, inogadzirwa pedyo nepamusoro pehutumbu hudiki uye inoratidza uropi kuti hausisiri nzara.

Mazano ekuvandudza CCK hormone:

• Iva nechokwadi chekudya chikafu cheprotein pakudya kwega kwega.
• Mafuta ane hutano anokonzera kusunungurwa kweCCK.
• Kudya chikafu chakakwira mufiber kunowedzera CCK mazinga.

Peptide YY (PYY)

PYY ihomoni yemudumbu inodzora kuda kudya. Inovanzwa apo dumbu rinowedzera mushure mekudya uye rinodzivisa chiito cheNPY, kuderedza kudya.

Inosunungurwa nemasero ekoloni. PYY ihomoni inoita basa rinokosha mukuderedza kudya uye kufutisa. Nguva refu yekutsanya nekutsanya inoderedza mazinga ePPY. PPY inotora nguva yakareba kupfuura mamwe mahomoni emudumbu.

Inotanga kukwira anenge maminitsi makumi matatu mushure mekudya uye inogara yakasimudzwa kwemaawa maviri. Mazano ekuvandudza mazinga ePYY:

• Kuti uchengetedze shuga yeropa yakaenzana, unofanirwa kugara kure nezvokudya zvakagadzirwa uye makhahydrates. Shuga yepamusoro yeropa inogona kukanganisa migumisiro yePYY.
• Idya mapuroteni emhuka kana chirimwa.
• Idya zvakawanda zvefiber foods.

Testosterone

Testosterone ndiyo hormone yechirume. Vakadzi vanoumbawo mazinga akaderera e testosterone (15-70 ng/dL). Testosterone inobatsira kupisa mafuta, inosimbisa mapfupa nemisungo, uye inovandudza libido.

Muvakadzi, testosterone inogadzirwa mumaovari. Zera uye kushungurudzika zvinogona kuderedza zvakanyanya mazinga e testosterone muvakadzi.

Low testosterone mazinga anokonzera kurasikirwa kwehutano hwemapfupa, kurasikirwa kwemhasuru, kufutisa uye kuora mwoyo. Izvi zvinowedzera kushushikana uye kuzvimba, izvo zvinotungamira mukuunganidzwa kwemafuta akawanda. Kudzora mazinga e testosterone;

• Flaxseed, prunes, mhodzi dzenhanga, zviyo zvese, nezvimwe. Idya zvokudya zvakapfuma mufiber, zvakadai
• Rovedza muviri nguva nenguva kubatsira kuvandudza mazinga e testosterone uye kuwedzera metabolism.
• Tora vhitamini C, probiotics uye magnesium supplements kudzivirira kuvimbiswa.
• Rega kunwa doro nekuti rinogona kukanganisa chiropa neitsvo.
• Tora zinc uye mapuroteni ekuwedzera kuti uvandudze mazinga e testosterone.

progesterone

Mahomoni eprogesterone neestrogen anofanira kunge ari mukuenzanisa kuti abatsire muviri kushanda zvakanaka.

Progesterone level inogona kudonha nekuda kwekuenda kumwedzi, kushushikana, kushandiswa kwemapiritsi ekuronga mhuri, kana kunwa chikafu chine mishonga inorwisa mabhakitiriya nemahomoni anoshanduka kuita estrogen mumuviri. Zvinogona kupedzisira zvaguma nekurema uye kuora mwoyo.

• Bvunza nyanzvi kuti ndeipi nzira yekudzivirira kuzvara ingave yakakunakira iwe.
• Rega kudya nyama yakabikwa.
• Itai maekisesaizi nguva dzose.
• Ita zviitwa zvekufema zvakadzika.
• Gara kure nekunetseka.

Melatonin

MelatoninIhomoni inovanzwa nepineal gland iyo inobatsira kuchengetedza circadian rhythm. Melatonin mazinga anowanzo kusimuka kubva manheru kusvika pakati pehusiku uye mangwanani-ngwanani. Paunorara muimba ine rima, mwero we melatonin unokwira uye tembiricha yemuviri inoderera. 

Kana izvi zvikaitika, kukura kwehomoni inoburitswa, iyo inobatsira muviri kupora, inovandudza kuumbwa kwemuviri, inobatsira kuvaka mhasuru yakaonda, uye inowedzera kuwanda kwemapfupa.

Asi kana iyo circadian rhythm ikavhiringidzwa, hatigone kurara zvakakwana kana rima rinodiwa kubatsira miviri yedu kupora. Izvi zvinowedzera kushushikana, izvo zvinozopedzisira zvatungamira mukuzvimba-induced uremu kuwedzera. Kugadzirisa chiyero che melatonin;

• Rara muimba ine rima.
• Wana maawa 7-8 ekurara.
• Usadya pakati pehusiku.
• Dzima midziyo yose yemagetsi yakadai senharembozha nemakombiyuta usati warara.
• Zvokudya zveprotein zvakaita semukaka uye zvigadzirwa zvemukaka, tryptophan Inobatsira kumutsa melatonin sezvairi.
• Mabhanana anewo amino acid tryptophan, iyo inowedzera kugadzirwa kwe melatonin.

Glucocorticoids

Kuzvimba ndiyo nhanho yekutanga mukupora. Zvisinei, kuzvimba kusingaperi kunogona kutungamirira kumigumisiro isingadikanwi. Kuwedzera uremu ndechimwe chazvo. Glucocorticoids inobatsira kuderedza kuzvimba. Glucocorticoids inogadzirisawo kushandiswa kweshuga, mafuta uye mapuroteni mumuviri. 

Glucocorticoids yakawanikwa kuwedzera mafuta uye kuparara kweprotein, asi kuderedza kushandiswa kweglucose kana shuga sechinhu chinopa simba.

Saka, mazinga eshuga eropa anotungamira kune insulin kuramba mumuviri. Insulin kuramba inokonzerawo kufutisa uye kunyangwe chirwere cheshuga kana chikasarapwa.

• Deredza kushushikana kwemuviri nepfungwa kuderedza kuzvimba mumuviri.
• Shandisa miriwo mitsva, mashizha, michero, mapuroteni akaonda uye nzungu, mhodzi, mafuta omuorivhi, mafuta ehove, nezvimwewo kuderedza kuzvimba. idya mafuta ane utano.
• Wana maawa 7-8 ekurara.
• Inwa 3-4 litres emvura zuva rega rega.
• Rovedza muviri nguva dzose kuti ugare wakasimba mupfungwa uye mumuviri.
• Pedza nguva nevadiwa vako.
• Kushungurudzika, kufunganya etc. Kana uine matambudziko, enda kuna chiremba kuti agadzirise.
• Gara kure nekudya kwekuparara sezvo ivo vanowanzo wedzera kuzvimba mumuviri.

Mahomoni anoshanda pamwe chete kuti awedzere kana kuderedza kudya uye kuchengeta uye kupisa mafuta. Chero sarudzo yaunoita muhupenyu inokanganisa iyi chemistry yakaoma; kwaunogara, kuti wakarara kwenguva yakareba sei, ungave uine vana, ungave uchirovedza muviri...

Kana yedu hormonal system isiri kushanda zvakanaka, unogona kunge uri mudambudziko nehuremu hwedu. Kurudziro yekudya uye mararamiro atakanyora pamusoro ane mhedzisiro yakanaka pamahomoni, uye zviri kwauri kuti uchinje izvi!