Yini Ebangela Ukungalingani Kwe-Hormonal? Izindlela Zemvelo Zokulinganisa AmaHormone

Ama-hormone anethonya elikhulu empilweni yethu yengqondo, ngokomzimba nangokomzwelo. Lezi zithunywa zamakhemikhali zidlala indima ebalulekile ekugcineni isifiso sethu sokudla, isisindo, kanye nesimo sengqondo.

Imvamisa, izindlala ze-endocrine zikhiqiza wonke amahomoni adingekayo ezinqubweni ezahlukahlukene emzimbeni wethu. Ukungalingani kweHormonal Kuya ngokuya kuvama ngempilo yanamuhla esheshayo, yesimanje. Futhi, ama-hormone athile ayancipha ngokukhula, futhi abanye abantu amanani amahomoni iphansi.

Kuyini ukungalingani kweHormonal?

Amahomoni ayizithunywa zamakhemikhali zomzimba ezinomthwalo wemfanelo wokulawula izinqubo eziningi ezibalulekile ezifana nokugayeka kokudla nokukhiqiza kabusha. Akhiqizwa yizindlala ze-endocrine.

Ahlukaniswa abe izigaba ezintathu eziyinhloko njengamahomoni egilo, ama-adrenal namahomoni ocansi, futhi wonke asebenza ndawonye. Lapho enye yalezi zindlala ikhiqiza amahomoni amaningi kakhulu noma amancane kakhulu, nezinye izindlala ziyathinteka. ukungalingani kwe-hormonal Lokhu kubangela umthwalo ohlukile emzimbeni.

Yini Ebangela Ukungalingani Kwe-Hormonal?

ukungalingani kwe-hormonal Izimbangela ezijwayelekile zihlanganisa:

– Ukungondleki okungaholela ekuntulekeni kwezakhamzimba – ikakhulukazi amaminerali, uvithamini C no-B.

-Isifo sikashukela

- I-Hypothyroidism

- I-Hyperthyroidism

- hypogonadism

- Ukwelashwa ngama-hormone

– Izimila

– eminye imithi

– Ingcindezi

- Ukuphazamiseka kwemikhuba yokudla

- Ukulimala noma ukuhlukumezeka

– Ukwelashwa komdlavuza

– Ukunqamuka kokuya esikhathini

– ukukhulelwa

- Ukuncelisa ibele

I-PCOS (i-Polycystic Ovary Syndrome)

– Amaphilisi okulawula ukubeletha

- Ukwehluleka kwe-ovarian yokuqala

Izimpawu Zokungalingani KweHormonal

ukungalingani kwe-hormonalingabonisa izinhlobonhlobo zezimpawu nezimpawu, kuye ngokuthi yimaphi amahomoni noma izindlala ezingasebenzi kahle.

Izimpawu zokungalingani kweHormonal Ivamise ukuhluka kwabesifazane, abesilisa kanye nezingane. Ezinye izibonakaliso nezimpawu ezivamile kwabesilisa nabesifazane zihlanganisa:

- Ukukhathala

- Ukuthola isisindo

- Ukwanda kokuzwela emakhazeni noma ekushiseni

– Ukuqunjelwa noma isifo sohudo

- Ubuso obukhukhumele noma isikhumba esomile

- Ukuncipha kwesisindo okungachazeki futhi kungazelelwe

- ubuthakathaka bemisipha

– Ukoma kakhulu kanye nokuchama njalo

– Ubuhlungu noma ukuqina kwamalunga

– Izinwele eziphukile

– ukucindezeleka

- Yehlisa i-libido

- Ukukhathazeka

– Ukungazali

- Phuma

– ukubona lufifi

– Imifantu ensomi kumbe ebomvana

Izindlela Zemvelo Zokulinganisa AmaHormone

Yidla amaprotheni kukho konke ukudla

Ukudla amaprotheni anele kubaluleke kakhulu. Amaprotheni athathwa ngokudla ahlinzeka ngama-amino acid abalulekile umzimba wethu ongeke ukwazi ukuwenza wodwa ukuze ulondoloze impilo yemisipha, amathambo nesikhumba futhi kufanele idliwe nsuku zonke.

Ngaphezu kwalokho, amaprotheni athinta ukukhululwa kwamahomoni alawula isifiso sokudla nokudla ukudla. Ucwaningo luthola ukudla amaprotheni 'i-hormone yendlala' ghrelinIkhombisa ukuthi yehlisa amazinga e-insulin futhi ikhuthaza ukukhiqizwa kwamahomoni okuzizwa ejabule, okuhlanganisa i-PYY ne-GLP-1.

ukulinganisa amahomoni Ochwepheshe batusa ukudla okungenani ama-20-30 amagremu wamaprotheni ekudleni ngakunye.

vivinya umzimba njalo

umsebenzi womzimba, impilo yamahomoni kuthinte kakhulu. Inzuzo ebaluleke kakhulu yokuzivocavoca amandla akho okwehlisa amazinga e-insulin nokuthuthukisa ukuzwela kwe-insulin.

I-insulin iyi-hormone enemisebenzi eminingi. Ivumela amaseli ukuthi athathe ushukela nama-amino acids egazini, asetshenziselwa ukugcina amandla nemisipha.

Amazinga aphezulu e-insulin angabangela ukuvuvukala, isifo senhliziyo, isifo sikashukela kanye nomdlavuza. Uma amaseli engaphenduli ngendlela efanele kumasignali e-insulin ukumelana ne-insulin kungenzeka.

Izinhlobo eziningi zokuzivivinya zitholwe zandisa ukuzwela kwe-insulin kanye namazinga aphansi e-insulin, okuhlanganisa ukuvivinya umzimba kwe-aerobic, ukuqeqeshwa kwamandla, nokuzivocavoca umzimba okukhuthazela.

Kubantu abangakwazi ukuzivocavoca, ngisho nokuhamba okuvamile kungakhuphula lawa mazinga e-hormone, okungase kuthuthukise amandla kanye nezinga lempilo.

Nakuba inhlanganisela yokumelana nokuvivinya umzimba kuzoveza imiphumela engcono kakhulu, ukwenza noma yiluphi uhlobo lokuvivinya umzimba njalo kuyazuzisa.

Gwema ushukela kanye nama-carbohydrate acwengekile

Ushukela kanye nama-carbohydrate acwengekile axhunyaniswa nezinkinga zezempilo ezahlukahlukene. Ukunciphisa lokhu kudla ukulinganisa amahomoniKuyithuluzi elibalulekile ekuvimbeleni ukukhuluphala, isifo sikashukela nezinye izifo.

Ucwaningo luye lwabonisa ukuthi ukudla okuqhubekayo kwe-fructose kungakhuphula amazinga e-insulin futhi kwandise ukumelana ne-insulin, ikakhulukazi kubantu abakhuluphele nabakhuluphele kakhulu abanesifo sikashukela noma isifo sikashukela. Okubalulekile, i-fructose yenza okungenani isigamu sikashukela. Lokhu, high fructose corn isiraphu kanye noshukela ocolile, kanye noju kanye usiraphu we-maple kanye namafomu emvelo.

Ngaphezu kwalokho, ingxenye enkulu yabantu abadala kanye nentsha edla ngokweqile ama-carbohydrate acwengekile, njengesinkwa esimhlophe nama-bagels, ingase ikhulise ukumelana ne-insulin.

lawula ukucindezeleka

Ukucindezelekakungalimaza amahomoni. Amahomoni amabili ayinhloko athintwa ukucindezeleka yi-cortisol ne-adrenaline, abizwa ngokuthi i-epinephrine. I-Cortisol yaziwa ngokuthi "i-hormone yokucindezeleka" ngoba isiza imizimba yethu ukubhekana nokucindezeleka ngokuhamba kwesikhathi. I-Adrenaline iyi-hormone enikeza umzimba ukugeleza kwamandla ukuze uphendule usongo olusheshayo.

ukucindezeleka okungapheli i-cortisol Kubangela ukukhuluphala kuhlale kuphezulu futhi kungabangela ukukhuluphala ngemiphumela efana nokwanda kwamafutha esiswini. Amazinga aphezulu e-adrenaline angabangela umfutho wegazi ophakeme, ukushaya kwenhliziyo okukhuphukayo, nokukhathazeka. 

Ucwaningo lubonisa ukuthi ukuzijwayeza amasu okunciphisa ingcindezi njengokuzindla, i-yoga, ukubhucunga umzimba, nokulalela umculo ophumuzayo kungehlisa amazinga e-cortisol. Ngisho noma ungenaso isikhathi, zama ukunikela okungenani imizuzu eyi-10-15 ngosuku ukuze wenze imisebenzi yokunciphisa ingcindezi.

Yidla amafutha anempilo

Ukudla amafutha anempilo kusiza ukunciphisa ukumelana ne-insulin kanye nesifiso sokudla. Ucwaningo selukhombisile ukuthi ukudla amafutha anempilo ekudleni kudala ukukhishwa kwamahomoni akhipha ukusutha, okuhlanganisa i-GLP-1, PYY, ne-cholecystokinin (CCK). Ngokwesinye isandla, amafutha e-transKutholwe kwandisa ukumelana ne-insulin nokugcinwa kwamafutha esiswini.

Ukulinganisela amahomoni Yidla umthombo wamafutha onempilo, njengamafutha omnqumo, kukho konke ukudla.

Gwema ukudla ngokweqile

Ukudla kakhulu noma ukudla kancane kungabangela izinguquko ze-hormonal ezithinta izinkinga zesisindo. Kuthiwa ukungondleki ngokweqile kwandisa amazinga e-insulin futhi kunciphisa ukuzwela kwe-insulin kubantu abamelana ne-insulin ngokweqile kanye nabantu abakhuluphele.

Ngakolunye uhlangothi, ukunciphisa ukudla kwekhalori ngokweqile kungakhuphula amazinga e-hormone yokucindezeleka i-cortisol. Olunye ucwaningo lwathola ukuthi ukukhawulela ukudla okunama-calories angu-1200 ngosuku kuholela emazingeni aphezulu e-cortisol. Lokhu kungaba esinye isizathu sokuzuza isisindo.

Uma udla ngaphandle kokudlula izidingo zakho zekhalori zansuku zonke, ibhalansi ye-hormonalkuzosiza ukuqinisekisa

ngoba itiye eliluhlaza

Itiye elihlazaKungesinye seziphuzo ezinempilo kakhulu. Ngaphezu kokuqukethwe kwayo kwe-caffeine ekhuthaza umzimba, iqukethe i-antioxidant eyaziwa ngokuthi i-epigallocatechin gallate (EGCG), ehlotshaniswa nezinzuzo ezimbalwa zezempilo.

Ucwaningo lubonisa ukuthi ukuphuza itiye eliluhlaza kungathuthukisa ukuzwela kwe-insulin kubo bobabili abantu abanempilo nalabo abanokumelana ne-insulin, njengokukhuluphala nesifo sikashukela.

Ukuphuza izinkomishi ezi-1-3 zetiye eliluhlaza ngosuku kungasiza ekuthuthukiseni impendulo ye-insulin futhi ibhalansi yakho ye-hormonalizosiza ekuhlinzekeni

Yidla izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ziwumthombo ongcono kakhulu we-long-chain omega 3 fatty acids, anezindawo zokulwa nokuvuvukala. Ucwaningo luphawula ukuthi kungaba nemiphumela emihle empilweni yamahomoni, okuhlanganisa nokunciphisa amazinga amahomoni okucindezeleka i-cortisol ne-adrenaline.

Ngempilo ye-hormonalsalmon, sardines, herring kanye i-mackerel Yidla izinhlanzi ezinamafutha, njengezinhlanzi, izikhathi ezimbili noma ngaphezulu ngesonto.

Thola ukulala kwekhwalithi

Kungakhathaliseki ukuthi ukudla kwakho kucebile kangakanani nokuthi uvivinya umzimba kangakanani, uma ungalali ngokwanele, kuba usongo empilweni yakho.

Ukuqwasha, i-insulin, i-cortisol, i-leptin, i-ghrelin kanye i-hormone yokukhula kuhlanganise nabaningi ukungalingani kwe-hormoneihlanganiswe ne.

Akukona nje inani lokulala elibalulekile. Ikhwalithi yokulala nayo ibalulekile. Ubuchopho budinga ubuthongo obungaphazanyiswa obuvumela ukuthi budlule ezigabeni ezinhlanu zokulala. Lokhu kubalulekile ekukhishweni kwe-hormone yokukhula, okwenzeka kakhulu ebusuku lapho silele ubuthongo obukhulu.

Ukugcina ibhalansi ye-hormonal Zama ukuthola okungenani amahora ayisikhombisa obuthongo obungaphazanyiswa ubusuku ngabunye.

Gwema iziphuzo ezinoshukela

Ushukela awunampilo. Ushukela owuketshezi, okungukuthi, ophuzwa eziphuzweni, awunampilo nakakhulu. Ucwaningo lubonisa ukuthi ukuphuza iziphuzo ezinoshukela omningi kungaba nomthelela ekwandeni kwe-insulin, ikakhulukazi kubantu abadala abakhuluphele kanye nezingane ezikhuluphele ngokweqile.

Ukugwema iziphuzo ezinoshukela kungenye yezinto ezinhle kakhulu ongayenza ukuze uthuthukise ibhalansi ye-hormone.

Khulisa ukusetshenziswa kwe-fiber

I-fiber, ikakhulukazi i-soluble fiber, iyingxenye ebalulekile yokudla okunempilo. Ucwaningo luthole ukuthi kwandisa ukuzwela kwe-insulin futhi kukhuthaze ukukhiqizwa kwehomoni yokuzizwa kahle.

I-Insoluble fiber nayo inenzuzo, nakuba i-fiber e-soluble ivame ukukhiqiza imiphumela enamandla kakhulu ekudleni nasekudleni.

Ucwaningo kubantu abakhuluphele kakhulu nabakhuluphele luthole ukuthi ukudla uhlobo lwefayibha encibilikayo olubizwa ngokuthi i-oligofructose kuphakamisa amazinga e-PYY, futhi ukudla i-fiber cellulose engancibiliki kuvame ukukhuphula amazinga e-GLP-1.

Yomibili imicu yehlisa isifiso sokudla. Ukuze uvimbele ukumelana ne-insulin nokudla ngokweqile, qiniseka ukuthi udla ukudla okune-fibre nsuku zonke.

udle amaqanda

iqanda Kungokunye kokudla okunomsoco. Kuthinta ngokunenzuzo amahomoni alawula ukudla, okuhlanganisa ukwehlisa i-insulin namazinga e-ghrelin nokwandisa i-PYY.

Imiphumela yayo emihle kuma-hormone kwenzeka lapho kokubili isikhuphasha seqanda kanye neqanda elimhlophe kudliwe. 

Izakhamzimba Nezithako Ezidingekayo Ukuze Ulinganisele Amahomoni

Amafutha kakhukhunathi

Amafutha kakhukhunathiIqukethe ama-acid aphakathi nendawo anenzuzo enkulu empilweni yethu futhi ahlinzeke ngamabhlokhi okwakha amahomoni. Lawa ma-fatty acids ukungalingani kwe-hormonal Isiza ukunciphisa ukuvuvukala okungenzeka ngenxa

Amafutha kakhukhunathi nawo ahle kakhulu empilweni yakho yonke ngoba athuthukisa imetabolism, esiza ukulahlekelwa isisindo futhi unciphise ukucindezeleka nokukhathazeka.

ukwatapheya

ukwatapheyaIwumthombo ocebile wama-monounsaturated, polyunsaturated kanye nama-saturated fatty acids. Lawa ma-fatty acids ukungalingani kwe-hormonal Inezici zokulwa nokuvuvukala ezingasiza ekwelapheni.

Ukudla ukotapheya njalo kukhuthaza impilo yenhliziyo futhi kuqinisekisa ukutholakala okwanele kwefayibha nemisoco edingekayo ukuze ube nempilo enhle. Ngaphezu kwalokho ukungalingani kwe-hormonal Kuyasiza futhi ukuvimbela ukukhuluphala ngenxa

Ashwagandha

Ashwagandha, ukungalingani kwe-hormonalIngenye yezitshalo ezibaluleke kakhulu ze-adaptogenic ezingasiza ukubhekana nazo

ukungalingani kwe-hormonal Kuyasiza ekudambiseni ukucindezeleka nokukhathazeka, okuyizimbangela eziyinhloko. I-Ashwagandha iphinde ikhuthaze umsebenzi we-hormone yegilo. ukungalingani kwe-hormone yegilo ukuphatha. Isengezo se-ashwagandha singathathwa nsuku zonke.

Iyogathi

Iyogathiukulungisa ulwelwesi lwamathumbu kanye ukulinganisela amahomoni Iwumthombo ocebile wama-probiotics angasiza.

Ama-probiotics amabhaktheriya anempilo okudingeka imizimba yethu isebenze kahle. Ukuntuleka kwalawa magciwane kungaholela ezinkingeni zokugaya ukudla nokuvuvukala, okuyinto ukungalingani kwe-hormonal kungani kungaba njalo. Qiniseka ukuthi udla iyogathi nsuku zonke.

I-Omega 3 Fatty Acids

I-Omega 3 fatty acidsImvelo yayo yokulwa nokuvuvukala ibalulekile ekugcineni amazinga e-hormone ebhalansi. Banikeza amabhlogo wokwakha amahomoni.

Lawa ma-fatty acids ukungalingani kwe-hormonal Akugcini nje ukunciphisa ukuvuvukala okubangela, futhi kusiza ukukhulula ukucindezeleka nokukhathazeka. Izinhlanzi ezinamafutha zingadliwa ukuze uthole i-omega 3 fatty acids, nokho, ama-omega 3 fatty acid supplements angathathwa nsuku zonke.

Ivithamini D

Ivithamini Dkungenye izakhi ezibalulekile empeleni okuyi-hormone emzimbeni wethu. Imane inciphise ukuvuvukala, ukulinganisa amahomoniAkukhulisi nje kuphela ukuzivikela komzimba kodwa futhi kwandisa ukuzivikela komzimba jikelele.

I-Magnesium iyadingeka ukuze kusebenze i-vitamin D eyengeziwe, noma i-vitamin D ephuma elangeni, kanye ne-1.000-2.000 IU ye-vitamin D3 ngosuku ukuze kuvinjelwe ukuntuleka kwe-magnesium.

Ukuthatha kokubili ndawonye kuzokhuphula amazinga kavithamini D kakhulu kunokuthatha i-vitamin D yedwa. 

amafutha esibindi se-cod, amaqanda, inhlanzi, amakhowe njll. Ukuthatha i-Vitamin D kungandiswa futhi ngokudla ukudla okufana

I-vitamin C

I-vitamin C Isekela impilo ye-adrenal, ngakho-ke iyindlela enhle yokulawula amahomoni. Yidla ama-250 kuya ku-500 mg wevithamini C ngosuku.

Lokhu ungakwenza ngokudla ukudla okunothe ngovithamini C, okufana nesawolintshi nemifino enamahlamvu aluhlaza, noma ngokuthatha izithasiselo zokudla okunomsoco. Yiqiniso, qiniseka ukuthi uthintana nodokotela ngaphambi kokuthatha noma yiziphi izithasiselo.

magnesium

magnesium ithatha ingxenye esebenzayo ezinqubweni ze-metabolic ezingaphezu kuka-600 emzimbeni futhi ngenxa yalokho ukulinganisa amahomoni edingekayo ye- 

Ukuze uthole imithombo yemvelo yamaminerali, dla ukudla okucebile nge-magnesium njengemifino eluhlaza, imidumba, namantongomane.

Amaminerali Amaningi

Igilo idinga amaminerali ayisishiyagalolunye ukwenza amahomoni egilo. Lezi yi-iodine, i-selenium, i-magnesium, ithusi, i-zinc, molybdenumi-manganese, i-boron ne-chromium. Ungathatha isithasiselo esinamaminerali amaningi aqukethe iningi noma wonke lawa maminerali ngokubonana nodokotela wakho.

Sebenzisa Amafutha Abalulekile

Ukusebenzisa amafutha abalulekile ekubhucungeni, ukuwasakaza emoyeni nokuhogela, ukungalingani kwe-hormonal Kungenye indlela yokuyiphatha. Zibekele isikhathi lapho usebenzisa amafutha abalulekile.

Uma ungaqapheli umphumela phakathi kwamaviki angu-3-4, zama ukusebenzisa amanye amafutha abalulekile, kodwa ungasebenzisi okungaphezu kweyodwa ngesikhathi esifanayo futhi uyeke ukuyisebenzisa ngemva kwesikhathi esithile.

Qaphela: Lawa mafutha ewodwa awakwazi ukunikeza imiphumela ephumelelayo. Kanye nazo, udinga futhi ukulandela amathiphu okuphila kahle nokondleka okukhulunywe ngenhla ukuze uthole imiphumela enenzuzo.

Amafutha Esage

Amafutha eSage aqukethe ama-phytoestrogens angasiza ukulinganisa amahomoni afana ne-estrogen. Kungasiza futhi ukulawula umjikelezo wokuya esikhathini futhi kulwe nokukhathazeka nokucindezeleka.

izinto

• 3-5 amaconsi amafutha sage
• Amaconsi angu-10 kawoyela kakhukhunathi

Isicelo

– Faka amaconsi ambalwa kawoyela we-sage kumshini wokukhipha umoya futhi uwuvumele usakaze eduze kwakho.

– Ungaphinda uhlanganise amafutha e-sage namafutha kakhukhunathi futhi uphulule kancane isisu sakho, intamo kanye namathe.

- Kufanele ukwenze lokhu nsuku zonke uze ubone ukuthuthuka kwesimo sakho.

Amafutha Efennel

Ukusebenza okunempilo kwezindlala zamathumbu nama-hormone kubaluleke kakhulu. Ukusetshenziswa njalo kwamafutha e-fennel kungathuthukisa impilo yamathumbu nokugaya futhi kunciphise ukuvuvukala emathunjini. Lokhu futhi ukungalingani kwe-hormonal isiza ekwelashweni.

izinto

• amafutha fennel

Isicelo

– Faka ithonsi lamafutha efennel engilazini yamanzi udle.

– Ungakwazi futhi ukubhucunga isisu sakho namanqina ngamafutha e-fennel.

– Kufanele wenze lokhu nsuku zonke.

Amafutha e-lavender

Amafutha e-lavenderIkuthobisa futhi ikuthobe ngephunga layo elimnandi. Ikhuthaza ukulala futhi izimpawu zokungalingani kwe-hormonal Ingalapha ukucasuka, ukucindezeleka nokukhathazeka.

izinto

• 3-5 amaconsi amafutha e-lavender

Isicelo

– Faka amaconsi ambalwa kawoyela we-lavender emshinini wokukhipha amanzi bese uwusebenzisa.

– Ungaphinda ufake amafutha e-lavender emanzini okugeza uwacwilise imizuzu eyi-15 kuya kwengama-20.

– Kufanele wenze lokhu nsuku zonke.

Amafutha e-Oregano

Amafutha we-thymeYandisa ukukhiqizwa kwe-progesterone futhi njengokungazali, i-PCOS, ukucindezeleka, ukulahlekelwa izinwele nokuqwasha. ukungalingani kwe-hormonal Kuyaziwa ukusiza ukwelapha izimpawu.

izinto

• Amafutha we-thyme

Isicelo

– Faka amaconsi ayi-10 amafutha e-thyme emanzini okugeza bese ulinda imizuzu eyi-15 kuya kwengama-20.

– Ngaphandle kwalokho, ungaxuba amaconsi amathathu kawoyela we-thyme namaconsi ambalwa kawoyela kakhukhunathi bese ubhucunga isisu sakho ngawo.

- Yenza lokhu nsuku zonke.

Ngenxa yalokho;

Ama-hormone ahilelekile kuzo zonke izici zempilo yethu. Siwadinga ngamanani aqondile kakhulu ukuze imizimba yethu isebenze kahle.

Ukungalingani kweHormonalkungandisa ingozi yokukhuluphala ngokweqile, isifo sikashukela, isifo senhliziyo, nezinye izinkinga zempilo.

Ukulinganisela amahomoni Ukudla ukudla okunomsoco, ukuvivinya umzimba njalo, nokunye ukuziphatha okunempilo konke kuzosebenza.