Zeziphi iiHormones eziThintela ukwehla kobunzima?

Iindima zeeHormones kwiNkqubo yokuLahla kobunzima

Iihomoni esizityala kuzo ibhalansi yomzimba wethu zizithunywa zeekhemikhali ezisebenza ngokubambisana ukunciphisa umzimba kunye nokulawula ubunzima bethu.

IiHormones, ezinesandla kuyo yonke imisebenzi ebomini bethu, ukusuka kwiimvakalelo zethu kubomi bethu bezesondo, nazo zichaphazela umdla kunye nobume bobunzima obuthe ngqo.

Uphando lwakutsha nje lubonise ukuba yintoni na xa sisitya kwaye oku kutya kuchaphazela njani amahomoni kubaluleke kakhulu njengokubala iikhalori zento esiyidlayo.

Iingxaki zeHormonal ziqala xa kukho ihomoni eninzi kakhulu okanye encinci kakhulu emzimbeni. Mhlawumbi idlala lakho livelisa kakhulu ihomoni; Mhlawumbi ii-receptors kwiiseli zisebenza kakubi kwaye azikwazi ukudibanisa namahomoni njengoko kufanelekile.

Mhlawumbi ngenxa yokutya esikutyayo, amahomoni awayiqondi kakuhle imiqondiso kwaye abangele ukuba ihomoni engalunganga igcinwe. Izivunguvungu zehomoni ezinjalo zitshintsha zonke izilinganiso emzimbeni wethu.

Eli nqaku liza kuchaza utshintsho olwenzekayo emzimbeni wethu xa amahomoni asebenzela ukulahlekelwa ubunzima kunye nokulawula umsebenzi wethu wobunzima kwinqanaba elifanelekileyo okanye xa ibhalansi yabo iguquka, kwaye yintoni ekufuneka yenziwe ukwenza la mahomoni asebenze ngokufanelekileyo.

IiHormones ezibangela ukuncipha kobunzima kunye nokuzuza

insulin

I-insulin yihomoni eveliswa ziiseli ze-beta kwi-pancreas. Ifihlwa ngamanani amancinci imini yonke kunye nezixa ezikhulu emva kokutya.

I-insulin inika amandla afunwa ziiseli. Kwakhona i-hormone ephambili evumela ukuba umzimba ugcine amanqatha. I-insulin, eguqula into esiyityayo ibe amandla, igcina amandla agqithileyo engenako ukuwasebenzisa njengamafutha xa sisitya kakhulu.

Umele ukuba uvile ngokumelana ne-insulin. Ngenxa yokuba ukutyeba ngokugqithiseleyo kuye kwaxhaphaka mvanje, kuye kwaba yingxaki eqhelekileyo.

ukumelana ne-insulinKwenzeka ngenxa yokungakhathali kwi-hormone ye-insulin kwiithishu ezifana nesibindi, imisipha kunye nezicubu ezinamafutha, kwaye ivula indlela yohlobo lwesifo sikashukela se-II.

Amanqanaba aphezulu e-insulin angapheliyo nawo abangela iingxaki ezininzi zempilo ezinjengokutyeba kakhulu. Ukutya ngokugqithisileyo, iswekile, icarbohydrate kunye nokutya okukhawulezayo okusekwe kukutya kubangela ukunganyangeki kwe-insulin.

Indlela yokufumanisa ukuba ingaba awunayo na i-insulin kukuya kugqirha uye kuvavanywa. Jonga iingcebiso ezingezantsi ukuthintela ukuxhathisa kwe-insulin kunye nokwandisa uvakalelo lwe-insulin ngokugcina amanqanaba e-insulin kumanqanaba aqhelekileyo.

• Nciphisa iswekile. I-Fructose kunye ne-sucrose yonyusa amanqanaba e-insulin ngokugqithisileyo, ibangela ukuxhathisa kwe-insulin.
• Nciphisa ukutya okunekhabhohayidrethi kwaye ukhethe ukutya okunekhabhohayidrethi ezisempilweni. Iicarbohydrate, ngakumbi isitashi, zibangela ukuba iswekile yegazi inyuke ngokukhawuleza.
• Kulumkele ukutya iiprotheyini. Nangona ukutya kweprotheyini kwandisa amanqanaba e-insulin ngexesha elifutshane, kunceda ukunciphisa ukunyanzeliswa kwe-insulin kunye nokutshisa isisu esiswini kwixesha elide.
• Yitya ukutya okunamafutha anempilo njenge-Omega 3. I-Omega 3 fatty acids, enokufumaneka ubukhulu becala kwiintlanzi, ifumaneka kukutya okunje nge walnuts, imbewu yethanga, ipurslane, isipinatshi, iimbotyi zesoya kunye nembewu yeflakisi.
• Zilolonge rhoqo. Kuphononongo, ukuphucuka kobuntununtunu be-insulin kwabonwa kwabasetyhini abasebenzisa umzimba.
• Fumana i-magnesium eyaneleyo. Abantu abanokumelana ne-insulin ngokuqhelekileyo nemagniziyam iphantsi, kwaye izongezo ze-magnesium ziphucula ubuntununtunu kwi-insulin. Isipinatshi, imbewu yethanga, iimbotyi eziluhlaza, iimbotyi zesoya, iisesame, iicashews, iialmonds kunye nerayisi emdaka kukutya okutyebileyo ngemagnesium.
• Sela iti eluhlaza. Iti eluhlaza yehlisa amanqanaba eswekile yegazi.

Leptin

LeptinIveliswa ziiseli ezinamafutha. Ibizwa ngokuba yi-"satiety hormone" kwaye yihomoni exelela ingqondo yethu ukuba sihluthi.

Ukuba umzimba wethu awukhiphi i-leptin, izibonakaliso aziyi kwi-hypothalamus, elawula inxalenye yengqondo ye-appetite, kwaye sihlala sisitya ngaphandle kokucinga ukuba sihluthi.

Amanqanaba e-Leptin egazini labantu abatyebileyo aphezulu kakhulu, namaxesha angama-4 aphezulu kunabantu abaqhelekileyo. Ukuba ne-leptin ephezulu kangako kubangela ukuba ingqondo ingabi naluvelwano kwi-leptin, okukhokelela ekuxhathiseni i-leptin.

Ukuxhathisa iLeptin Xa oku kusenzeka, imiqondiso ye-leptin iyaphazamiseka kwaye akukho mqondiso uthunyelwa kwi-hypothalamus ukuyeka ukutya. Nazi iingcebiso ezimbalwa zokophula ukunganyangeki kwe-leptin kunye nokwandisa ubuntununtunu be-leptin:

• Lala ngokwaneleyo. Ihomoni ye-leptin igcinwa kakhulu ngexesha lokulala, phakathi kwe-2 kunye ne-5 ekuseni ebusuku. Ukungalali ngokwaneleyo kunciphisa amanqanaba e-leptin kwaye kwandisa umdla wokutya.
• Ukutya kunye ne-low glycemic indexYitya kunye. Oku kutya, okugcina amanqanaba e-insulin elungeleleneyo, kukwanceda ukwaphula ukunganyangeki kwe-leptin. 
• Hlala kude nokutya okwenziwayo. Olu hlobo lokutya luxanduva oluphambili lokuqulunqwa kwe-leptin resistance.
• Musa ukungayihoyi intshukumo. Ukuzilolonga rhoqo kunceda ukukhupha i-leptin kunye nokwaphula ukuxhathisa i-leptin.

Ghrelin

Ukuba i-leptin "yihomoni yesatiety," i-ghrelin ibizwa ngokuba "yihomoni yendlala." I-Leptin ithumela umqondiso engqondweni ithi "kwanele, uhluthi", ngelixa i-ghrelin ithi "ulambile, kufuneka utye ngoku". I-Ghrelin iveliswa kwisisu kunye ne-duodenum.

Amanqanaba eGhrelin anyuka ngaphambi kokutya kwaye ayancipha emva kokutya. Isisu sikhupha i-ghrelin, ingakumbi xa silambile, xa siza kutya, naxa sicinga ngento emnandi.

ihomoni yeghrelin uchatshazelwa sisondlo. Uphononongo lubonise ukuba amanqanaba e-ghrelin abantu abatyebe kakhulu ayanda emva kokuba behle emzimbeni. Esi sesona sizathu sikhulu sokuba awukwazi ukugcina ubunzima emva kokulahlekelwa ubunzima.

Nazi iingcebiso ezimbalwa zokuphucula umsebenzi wehomoni ye-ghrelin:

• Hlala kude neswekile. isiraphu yengqolowa ephezulu ye-fructose kwaye ngakumbi iilekese ezidliwayo emva kokutya, zinokuphazamisa impendulo ye-ghrelin.
• Qinisekisa ukuthatha ukutya okuneprotheyini kwisidlo ngasinye. Ukutya okumele ukuba kutyebile kwiprotheyini kukutya kwasekuseni. Ukutya iiprotheyini kwisidlo sakusasa kuya kukwenza uzive ugcwele imini yonke.

icortisol

ICortisol yihomoni eveliswa ngamadlala eadrenal. Iyaziwa ngokuba yi "hormone yoxinzelelo" kwaye ifihliwe xa uxinzelelo lufunyenwe.

Njengamanye amahomoni, kubalulekile ukuze uphile, kwaye xa i-cortisol ifihliwe kumanqanaba aphezulu, ikhokelela ekuzuzeni ubunzima.

Ukuqwalasela ukuba abafazi banoxinzelelo ngakumbi, akumangalisi ukuba le hormone ikumanqanaba aphezulu kwabasetyhini.

Xa imeko yoxinzelelo inyamalala, i-cortisol iyalela umzimba ukuba uqalise ukugaya ukutya. ICortisol inefuthe elikhulu kwiswekile yegazi, ngokukodwa indlela umzimba osebenzisa ngayo amafutha.

I-Cortisol ixelela umzimba ukuba kwaye nini ukutshisa amafutha, iprotheni, okanye i-carbohydrates, kuxhomekeke kuhlobo lomngeni ojongene nawo.

I-Cortisol ithatha amafutha kwaye iwase kwizihlunu, okanye izophule kwaye iziguqule zibe yi-glycogen ukuze ifumane amandla amaninzi.

Asiyomisipha nje eyophukayo. I-cortisol eyongeziweyo iyonakalisa amathambo kunye nolusu. I-Osteoporosis ibangela ukulimala lula kunye nokuqhekeka kwesikhumba.

Ukutya okungqongqo kunye ne-calorie ephantsi - abo baye bazama bayazi - kubangela uxinzelelo emzimbeni. Kolunye uphononongo, abantu abakwisidlo esinekhalori ephantsi babenamanqanaba aphezulu e-cortisol kunalawo akwisidlo esiqhelekileyo.

Unokuxhasa umzimba wakho ngezicwangciso zesondlo esilungeleleneyo ngexesha loxinzelelo ukuze uqinisekise ukuba amanqanaba akho e-cortisol awalahleki kwaye ahlale kumanqanaba aqhelekileyo. Nanga amacebiso:

• Yitya kakuhle. Musa ukutya i-calorie ephantsi kakhulu, nokuba uzama ukunciphisa umzimba. Zama ukutya intwana yokutya.
• Lala ngokwaneleyo. Uphononongo lubonise ukuba amanqanaba e-cortisol abantu abangalali kakuhle bayanda.
• Ukunciphisa i-caffeine ukuya kwi-200 mg ngosuku.
• Hlala kude nokutya okucutshungulweyo kunye neenkozo ezisulungekileyo.
• Mamela umculo. Abathi umculo kukutya komphefumlo ngelize. Ukumamela umculo kunciphisa uxinzelelo kwaye kugcina amanqanaba e-cortisol alungelelene.

Ihomoni yokukhula

Iveliswa kwi-pituitary gland phantsi kwe-hypothalamus ebuchosheni. Idlala indima enkulu ekuphuhliseni amathambo kunye nezinye izihlunu zomzimba ngelixa isonyusa ukhuselo lomzimba.

Ihomoni yokukhula, Kuyanceda ukuxhamla kwiivenkile zamafutha. Inceda ukubola iiseli ezinamafutha kunye nokutshisa i-triglycerides. Ikwatyhafisa iiseli zamafutha ekubeni zifunxe kwaye zibambelele kumafutha ahamba ngegazi.

Ukunqongophala kwehomoni yokukhula yimeko enzima enokuthi ibe yingozi ngakumbi ebuntwaneni. Abantwana abangenayo ihomoni yokukhula ngokwaneleyo bahlala bemfutshane kwaye ukukhula kwabo ngokwesondo kulibaziseke. Izinto omawuzenze ukuphucula amanqanaba ehomoni yokukhula:

• Ukutya uninzi lweecarbohydrate ezikumgangatho ophantsi kubangela ukuba amanqanaba e-insulin anyuke, acinezele amanqanaba ehomoni yokukhula. Unokunceda ukukhutshwa kwehomoni yokukhula ngokutya iprotheni.
• Ukuzivocavoca kuvumela ihomoni yokukhula ukuba iphephe i-glucose, itshise amanqatha endaweni yoko.
• Ukulala kakuhle kunye nokuphumla yenye indlela yokunyusa amanqanaba e-hormone yokukhula. Ngenxa yokuba i-hormone yokukhula ifihliwe ngexesha lokulala.

idlala lengqula

ibhabhathane elimile idlala lengqulaInelobe enye entanyeni, kanye ecaleni koqhoqhoqho. Amahomoni e-thyroid enza amawaka emisebenzi emzimbeni wethu.

Xa amadlala edlala lengqula engalungelelananga, nokuba phezulu okanye phantsi kakhulu, ukusabela kweekhemikhali kuwo wonke umzimba kuyaphazamiseka.

I-thyroid engasebenzi kakhulu kunesiqhelo ithoba amandla akho kwaye ikhokelela ekuzuzeni ubunzima. Kule meko, ebizwa ngokuba yi-hypothyroidism, uziva ulivila kwaye uqalise ukutyeba ngendlela ongenakuyibalela kwisondlo.

Isizathu esiqhelekileyo se-hypothyroidism; Kukuhlaselwa kwe-immune system kwi-thyroid kwaye sisifo esixhaphake ngamaxesha angama-7 kubasetyhini kunamadoda.

Ngokujonga i-hypothyroidism, unokucinga ukuba i-hyperthyroidism, echaseneyo, ilungele ubunzima. Kolu kuphazamiseka, olunempembelelo esecaleni efana nokwehla kobunzima obugqithisileyo ngenxa yokuba amadlala edlala lengqula asebenza ngokukhawuleza, intliziyo yakho ibetha ngokukhawuleza, awukwazi ukubunyamezela ubushushu kwaye unokudinwa ngokukhawuleza.

Kungcono ukuzama ukugcina ibhalansi ye-thyroid. Ukuze wenze oku, kufuneka ubone i-endocrinologist kwaye ufumanise ukuba unayo i-thyroid okanye ayikho.

Yintoni ongayenza ukuphucula umsebenzi we-thyroid?

• I-Omega 3 fatty acids inamandla okulawula imisebenzi ye-thyroid. Jikela kwimithombo ye-omega 3 efana nentlanzi.
• Yitya imifuno kunye nokutya okuziinkozo, okuyimithombo yeprotheni yemifuno.
• Yitya ukutya okutyebileyo kwi-vitamin E, i-zinc kunye ne-selenium.
• Imbewu kajongilanga, iialmonds, isipinatshi, i-chard, ikale, umgubo wepepile eshushu, iasparagus, ioli yehazelnut, ioli yesafflower, igalikhi kunye namandongomane yimithombo equlethe eyona vitamin E.
• Kukho i-zinc eninzi ekutyeni okufana nesipinatshi, amakhowa, itakane, inyama yenkomo, isesame, imbewu yethanga kunye neyogathi.
• Intlanzi, inyama ye-turkey, inyama yenkukhu yenkukhu, inyama ebomvu, amaqanda, i-oats kunye ne-cereals kukutya okuqukethe i-selenium.

I-Estrogen

I-Estrogen, enomsebenzi kwinkqubo yokuzala yabasetyhini, iveliswa ngama-ovari kunye ne-adrenal glands. Ukongeza ekulawuleni lonke uphuhliso lomfazi ukususela ebuntwaneni ukuya ekubeni mdala, i-estrogen nayo inefuthe kwi-lipids yegazi, i-enzymes yokugaya, ibhalansi yetyuwa yamanzi, ukuxinana kwamathambo, ukusebenza kwentliziyo, inkumbulo kunye neminye imisebenzi.

Ukuvelisa i-estrogen kumanqanaba aphezulu kakhulu kwaye aphantsi kakhulu kubangela ubunzima. Amanqanaba e-Estrogen axhomekeke kwiminyaka yobudala, ukusebenza kwamanye amahomoni kunye nesimo sempilo jikelele.

Amanqanaba e-Estrogen aphezulu ukugcina ukuchuma ngexesha lokuzala, ukuqala ukusuka ebusheni, kwaye ngokufanelekileyo umzimba uvame ukugcina amanqatha. Lo mkhwa ubonakala ngexesha lokukhulelwa.

Uphando lufumene ukuba abafazi abatyebileyo banamanqanaba aphezulu e-estrogen kunabasetyhini abanobunzima obuqhelekileyo. Kwangaxeshanye, izinto zokusingqongileyo zikwachaphazela amanqanaba e-estrogen.

Ngexesha lokuyeka ukuya exesheni, ukuveliswa kwe-estrogen kuyancipha, okukhokelela ekufakweni kwamafutha esiswini, ezinqeni nasemathangeni. Oku kwandisa ukumelana ne-insulin kwaye kwandisa umngcipheko wesifo.

Indlela yokuphila kunye neendlela zokutya zinceda ukulungelelanisa amanqanaba e-estrogen.

• Ukulungelelanisa amanqanaba e-estrogen, kufuneka utye ukutya okucebileyo kwifiber.
• Imifuno kunye nemifuno ye-cruciferous ineempembelelo ezintle kwi-estrogen.
• Uphononongo kubasetyhini lufumanise ukuba i-flaxseed inceda ukugcina amanqanaba e-estrogen elungelelene.
• Umsebenzi womzimba ugcina amanqanaba e-estrogen eqhelekileyo kwabasetyhini.

I-Neuropeptide Y(NPY)

I-Neuropeptide Y yihomoni eveliswa yingqondo kunye neeseli zenkqubo ye-nervous. Akunakuthiwa yi-hormone enobungane kakhulu, kuba iqhutywe yi-ghrelin, i-hormone yendlala, ebangela umnqweno wokutya kunye nokukhuthaza ukugcinwa kwamafutha.

Ivuselela umdla wokutya, ngakumbi ngamaxesha okwanda kokusetyenziswa kwe-carbohydrate okanye xa kukho indlala okanye ukunqongophala kokutya.

Amanqanaba e-Neuropeptide Y aphakama ngexesha loxinzelelo, okukhokelela ekugqithiseni ukutya kunye nokugcinwa kwamafutha. I-NP idalwe kwingqondo kunye neeseli zamafutha esiswini kwaye ixhokonxa ukwakhiwa kweeseli ezintsha zamanqatha.

Yintoni onokuyenza ukuthoba amanqanaba e-NPY?

• Yitya ngokwaneleyo iprotheyini. Ukutya iiprotheyini ezincinci kukhokelela kwindlala, ngaloo ndlela ukwandisa ukukhululwa kwe-NPY, ukwandisa ukutya kunye nokuzuza ubunzima.
• Musa ukuhlala ulambile ixesha elide. Ukuzila ukutya ixesha elide kwandisa amanqanaba e-NPY.
• Ukutya ukutya kweprobiotic kusebenze ibhaktheriya enenzuzo emathunjini kwaye kunciphisa amanqanaba e-NPY.

I-Glucagon-like peptide 1 (GLP-1)

I-GLP-1 yihomoni eveliswa emathunjini xa ukutya kungena emathunjini. Idalwe emathunjini akho amancinci, ngakumbi xa utya i-carbohydrates kunye namafutha, ukukhuthaza i-pancreas ukuba iyeke ukuvelisa iglucagon kwaye iqalise ukuvelisa i-insulin.

I-GLP-1 ikwacothisa ukwetyisa ngokugcina umdla wokutya usezantsi. I-GLP-1 idlala indima ebalulekileyo ekugcineni amanqanaba eswekile yegazi ezinzile.

Isebenza kakuhle kwiziko lokutya kwingqondo kwaye inyusa imvakalelo yokuhlutha ngokucothisa ukukhupha isisu. Iingcebiso zokuphucula amanqanaba e-GLP-1:

• Ukutya okuneprotheyini ephezulu okufana nentlanzi, ubisi kunye neyogathi kuchaphazela amanqanaba e-GLP-1 ngokwandisa uvakalelo lwe-insulin.
• Kuye kwaqatshelwa ukuba abasetyhini abatya imifuno eluhlaza njengamagqabi kunye nekhaphetshu bagcina amanqanaba abo e-GLP-1 ephantsi kolawulo kwaye banciphise ubunzima ngokulula.
• Uphononongo lubonise ukuba ukutya ukutya okuneprobiotic kunciphisa ukutya kunye nokunyusa amanqanaba e-GLP-1.

Cholecystokinin (CCK)

I-Cholecystokinin, njenge-GLP-1, yihomoni ye-satiety eveliswa kwiiseli zamathumbu. Kukucinezela umnqweno wokutya wendalo. Idalwe kufutshane nomphezulu wamathumbu amancinci, ngakumbi xa utya ifayibha kunye neprotheni, kwaye ibonakalisa ingqondo ukuba ayisalambile.

Iingcebiso zokuphucula i-hormone ye-CCK:

• Qinisekisa ukutya ukutya okuneprotheyini kwisidlo ngasinye.
• Amafutha anempilo abangela ukukhululwa kweCCK.
• Ukutya ukutya okunefibrous kwandisa amanqanaba eCCK.

I-Peptide YY(PYY)

I-PYY yihomoni yamathumbu elawula ukutya. Ifihliwe xa isisu sanda emva kokutya kwaye sinciphisa ukutya ngokuthintela isenzo se-NPY.

Ikhutshwa ziiseli zekholoni. I-PYY yihomoni edlala indima ebalulekileyo ekunciphiseni ukutya kunye nokukhuluphala. Ixesha elide lokulamba kunye nokuzila ukutya kunciphisa amanqanaba e-PPY. Umphumo wePPY uhlala ixesha elide kunezinye iihomoni zamathumbu.

Iqala ukuphakama malunga nemizuzu engama-30 emva kokutya kwaye ihlala iphezulu ukuya kuthi ga kwiiyure ezimbini emva koko. Iingcebiso zokuphucula amanqanaba e-PYY:

• Ukugcina iswekile yegazi ilungelelene, kufuneka uhlale kude nokutya okucutshungulwayo kunye ne-carbohydrates. Iswekile yegazi ephezulu inokuphazamisa imiphumo ye-PYY.
• Yitya iprotheyini evela kwizilwanyana okanye kwimithombo yezityalo.
• Yitya ukutya okuninzi kwefiber.

Testosterone

I-testosterone yihomoni yamadoda. Abasetyhini nabo benza amanqanaba aphantsi e testosterone (15-70 ng / dL). I-Testosterone inceda ukutshisa amanqatha, iqinisa amathambo kunye nezihlunu, kwaye iphucula i-libido.

Kwabasetyhini, i-testosterone iveliswa kuma-ovari. Ubudala kunye noxinzelelo kunokunciphisa kakhulu amanqanaba e testosterone kubasetyhini.

Amanqanaba asezantsi e-testosterone abangela ukulahleka kokuqina kwamathambo, ukulahleka kwemisipha, ukutyeba kunye nokudakumba. Oku kwandisa uxinzelelo kunye nokuvuvukala, okukhokelela ekuqokeleleni kwamafutha amaninzi. Ukulawula amanqanaba e testosterone;

• Iiflekisi, iiprunes, imbewu yethanga, iinkozo ezipheleleyo, njl. Yitya ukutya okutyebileyo kwefayibha njenge:
• Zilolonge rhoqo ukunceda ukuphucula amanqanaba e-testosterone kunye nokunyusa imetabolism.
• Thatha i-vitamin C, i-probiotics kunye ne-magnesium supplements ukukhusela ukuqunjelwa.
• Kuphephe ukusela utywala njengoko kunokonakalisa isibindi nezintso.
• Thatha i-zinc kunye ne-protein supplements ukuphucula amanqanaba e-testosterone.

iprogesterone

Iihomoni zeprogesterone kunye ne-estrogen kufuneka zilungelelanise ukunceda umzimba usebenze kakuhle.

Amanqanaba eprogesterone anokwehla ngenxa yokuyeka ukuya exesheni, uxinzelelo, ukusetyenziswa kweepilisi zokulawula ukuzalwa, okanye ukusetyenziswa kokutya okuqulethe i-antibiotics kunye namahomoni aguqulela kwi-estrogen emzimbeni. Ekugqibeleni, kunokukhokelela ekufumaneni ubunzima kunye nokudakumba.

• Qhagamshelana nengcali malunga nendlela yokulawula inzala inokuba lolona khetho lufanelekileyo kuwe.
• Kuphephe ukutya inyama esele yenziwe.
• Zilolonge rhoqo.
• Yenza umthambo wokuphefumla nzulu.
• Hlala kude noxinzelelo.

Melatonin

Melatoninyihomoni ekhutshwa lidlala lepineal elinceda ukugcina isingqi se-circadian. Amanqanaba eMelatonin athambekele ekunyukeni ukusuka ngokuhlwa ukuya ezinzulwini zobusuku nasekuseni. Xa ulele kwigumbi elimnyama, amanqanaba emelatonin ayenyuka kwaye nobushushu bomzimba buyehla. 

Xa oku kusenzeka, i-hormone yokukhula ikhutshwa, enceda umzimba uphilise, iphucule ukubunjwa komzimba, inceda ukwakha izihlunu ezibhityileyo, kwaye inyuse ukuxinana kwamathambo.

Kodwa ukuba isigqi se-circadian siphazamiseka, asikwazi ukulala ngokwaneleyo okanye ubumnyama obufunekayo ukuze sincede umzimba wethu ukuba ubuyele. Oku kwandisa uxinzelelo, oluya kuthi ekugqibeleni lukhokelele ekufumaneni ubunzima obunxulumene nokudumba. Ukulawula inqanaba le-melatonin;

• Lala kwigumbi elimnyama.
• Lala iiyure ezingama-7-8.
• Ungatyi ebusuku kakhulu.
• Cima zonke izixhobo zombane ezifana neeselfowuni kunye neekhompyutha phambi kokuba ulale.
• Ukutya okuneprotheyini okufana nobisi kunye neemveliso zobisi, tryptophan Inceda ukuvuselela i-melatonin ngenxa yezinto ezikuyo.
• Iibhanana zikwaqulethe i-amino acid tryptophan, eyandisa imveliso yemelatonin.

Glucocorticoids

Ukuvuvukala kuyinyathelo lokuqala kwinkqubo yokuphilisa. Nangona kunjalo, ukuvuvukala okungapheliyo kunokukhokelela kwimiphumo engathandekiyo. Ukunyuka kobunzima yenye yazo. I-Glucocorticoids inceda ukunciphisa ukuvuvukala. I-Glucocorticoids iphinda ilawule ukusetyenziswa kweswekile, amafutha kunye neprotheni emzimbeni. 

I-Glucocorticoids ifunyenwe ukwandisa amafutha kunye nokuqhekeka kweprotheni kodwa ukunciphisa ukusetyenziswa kwe-glucose okanye iswekile njengomthombo wamandla.

Ke, amanqanaba eswekile yegazi akhokelela ekunganyangekiyo kwe-insulin emzimbeni. Ukunganyangeki kwe-insulin kukhokelela ekutyebeni nakwisifo seswekile ukuba akunyangwa.

• Ukunciphisa uxinzelelo lomzimba kunye nengqondo ukunciphisa ukuvuvukala emzimbeni.
• Yidla imifuno emitsha, emagqabini, iziqhamo, iprotheni ephilileyo kunye namantongomane, imbewu, ioli yeoli, ioli yeentlanzi, njl.njl ukunciphisa ukuvuvukala. Yitya amafutha anempilo.
• Lala iiyure ezingama-7-8.
• Sela iilitha ezi-3-4 zamanzi yonke imihla.
• Zilolonge rhoqo ukuze uhlale usempilweni ngokwasengqondweni nasemzimbeni.
• Chitha ixesha nabantu obathandayo.
• Ukudakumba, ixhala njl. Ukuba uneengxaki, yiya kugqirha ukuze azisombulule.
• Hlala kude nokutya okuphazamiseka njengoko kudla ngokunyusa ukuvuvukala emzimbeni.

IiHormones zisebenza kunye ukwandisa kunye nokunciphisa umdla kunye nokugcina kunye nokutshisa amafutha. Lonke ukhetho olwenzayo ebomini luchaphazela le chemistry enzima kakhulu; uhlala phi, ulala kangakanani, nokuba unabo abantwana, nokuba uyajima...

Ukuba inkqubo yethu yehomoni ayisebenzi kakuhle, unokuba nengxaki ngobunzima bakho. Ukutya kunye neengcebiso zokuphila ezidweliswe ngasentla zinefuthe elihle kumahomoni, kwaye kuxhomekeke kuwe ngokupheleleyo ukuba utshintshe oku!