Okuqukethwe kwe-athikili
i-cortisoliyi-hormone yokucindezeleka ekhishwa ezindlala ze-adrenal. Ikhishwa ubuchopho ekuphenduleni ukucindezeleka ukusiza umzimba ukubhekana nezimo ezicindezelayo.
Kodwa emzimbeni amazinga e-cortisol Uma ihlala isikhathi eside kakhulu, le hormone ingenza umonakalo omkhulu kunokuhle emzimbeni.
i-cortisol ephezulu ngokuhamba kwesikhathi, kubangela ukukhuluphala kanye nomfutho wegazi ophakeme, kuphazamise ukulala, kuthinte kabi isimo sengqondo, kwehlisa amazinga amandla futhi kubangele isifo sikashukela.
Ukucindezeleka kanye ne-cortisol kuthinta kanjani ubuchopho?
I-Cortisol yaziwa ngokuthi "i-hormone yokucindezeleka". Kuyi-hormone ye-steroid eyenzeka ngokwemvelo ekhiqizwa izindlala ze-adrenal futhi ikhishwe lapho ingaphansi kokucindezeleka ngokomzimba noma kwengqondo. Empeleni, iqala impendulo yokulwa-noma-indiza ezimeni ezicindezelayo.
Kodwa futhi kubaluleke kakhulu empilweni, njengoba idlala indima ebalulekile ezinqubweni eziningi ezahlukene zomzimba.
amazinga e-cortisol Ivamise ukuba phezulu kakhulu ekuseni futhi iphansi kakhulu ebusuku. Lokhu kuvamile, kodwa uma ihlala isikhathi eside, izinkinga ziqala ukuvela.
ngokungapheli amazinga aphezulu e-cortisol:
- Ishintsha usayizi, ukwakheka kanye nokusebenza kobuchopho,
- Iyancipha futhi ibulale amangqamuzana obuchopho,
- Ibangela ukuguga ngaphambi kwesikhathi engqondweni,
- Inomthelela ekulahlekelweni kwenkumbulo kanye nokuntuleka kokugxilisa ingqondo,
- Yehlisa ikhono lokukhula lamaseli amasha obuchopho,
– Yandisa ukuvuvukala ebuchosheni.
Ukucindezeleka okungapheli kanye namazinga aphezulu i-cortisolFuthi kwandisa umsebenzi ku-amygdala, isikhungo sokwesaba sobuchopho. Lokhu kudala umjikelezo ononya lapho ubuchopho bungase bubambeke esimeni esiqhubekayo sokulwa noma sokundiza.
UkukhathazekaKuyimpendulo yengqondo ngenxa yokucindezeleka okungavamile. Ukucindezeleka isikhathi eside emzimbeni kanye nokukhathazeka kubangela izimo ezilandelayo;
- i-depressive disorder enkulu
- Isifo se-bipolar
- isifo sokuqwasha
- I-ADHD
- I-Anorexia
- I-bulimia
– Utshwala
– Ukuwohloka komqondo kanye nokukhubazeka kwengqondo
Kwenzekani lapho i-cortisol iphezulu?
Ucwaningo kule minyaka engu-15 edlule amazinga e-cortisolwembula ukuthi ukuphakama okusesilinganisweni
Izinkinga ezingapheli
Umfutho wegazi ophakeme, uhlobo 2 sikashukela kanye ne-osteoporosis.
Ukukhuluphala
i-cortisol Yandisa isifiso sokudla futhi ibonise umzimba ukuthi uguqule imetabolism yawo ukugcina amafutha.
ukukhathala
Iphazamisa imijikelezo yansuku zonke yamanye amahomoni, iphazamise indlela yokulala, ibangele ukukhathala.
Ukonakala kokusebenza kobuchopho
i-cortisol kunomthelela ekuphazamisekeni kwengqondo ngokuphazamisa inkumbulo.
Amagciwane
Ivimbela amasosha omzimba, okwenza kube lula ukungenwa izifo.
Nakuba kungavamile, lapho amazinga e-cortisol ephakeme kakhuluukugula okubi kakhulu I-Cushing's syndromekungase kubangele.
Izimpawu eziphansi zeCortisol
amazinga e-cortisol aphansiKungabangela isifo sika-Addison. Izimpawu zalesi simo yilezi:
- Ukukhathala
– isiyezi
- ubuthakathaka bemisipha
- Ukuncipha kwesisindo kancane kancane
- ukushintsha kwemizwa
– Ukuba mnyama kwesikhumba
– umfutho wegazi ophansi
Izimpawu eziphezulu zeCortisol
I-cortisol eyengeziwe ingase ibe umphumela wesimila noma njengomphumela ongaseceleni wemithi ethile. I-cortisol eningi ingaholela ku-Cushing's syndrome. Izimpawu yilezi:
- Umfutho wegazi ophakeme
- ukuguquguquka kobuso
- ubuthakathaka bemisipha
– Ukoma okwandayo
- Ukuchama kaningi
- ukushintsha kwemizwa njengokucasuka
– Ukukhuluphala ngokushesha ebusweni nasesiswini
- I-Osteoporosis
- Imivimbo ebonakalayo noma imifantu ensomi esikhumbeni
– Ukwehla kwesifiso socansi
I-cortisol eningi ingabangela nezinye izimo nezimpawu, kuhlanganise:
- Umfutho wegazi ophakeme
– Isifo sikashukela sohlobo 2
- Ukukhathala
- Ukonakala kokusebenza kobuchopho
– Amagciwane
Ngakho-ke, ingabe izinga le-hormone ye-cortisol lingehliswa?
Ukwehlisa amazinga e-cortisol Kukhona izinguquko zendlela yokuphila kanye namathiphu okudla ongawasebenzisa.
Ukwelashwa Kwemvelo Kwe-High Cortisol Hormone
Lala njalo nangesikhathi
Isikhathi, ubude, kanye nekhwalithi yokulala konke i-hormone ye-cortisolkuyayithinta. Isibonelo, ukubuyekezwa kwezifundo ezingama-28 zabasebenzi bamashifu, i-cortisolUthole ukuthi udumo luyanda kubantu abalala emini kunasebusuku. Ngokuhamba kwesikhathi, ukuqwasha i-hormone ye-cortisolkubangela amazinga ayo anda.
Ukuphambana kwamaphethini okulala nakho kuphazamisa ibhalansi yamahomoni yansuku zonke, okuholela ekukhathaleni kanye i-cortisol ephezulu kunomthelela kwezinye izinkinga ezihambisana nazo
Ezimweni lapho kungenasidingo sokulala ebusuku, njengokusebenza kweshifu, amazinga e-cortisol hormoneUkuze unciphise ukulala futhi ulungiselele ukulala, cabangela lokhu okulandelayo:
Yiba matasa
Zivocavoce ngesikhathi sokuvuka bese uzama ukulala njalo ngangokunokwenzeka.
Ungaphuzi i-caffeine ebusuku
Gwema i-caffeine kusihlwa.
Gwema ukuchayeka ekukhanyeni okukhanyayo ebusuku
Vala ikhompuyutha, umabonakude, izikrini zeselula, zikhiphe. Eqinisweni, gcina amagajethi e-electronic ngaphandle kwekamelo lakho lokulala.
Nciphisa iziphazamiso ngaphambi kokulala
Susa izixhumi ezindlebeni, thulisa ifoni, futhi ugweme uketshezi ngaphambi nje kokulala.
cambalala
Uma umsebenzi weshifu unciphisa amahora akho okulala, thatha isihlwathi ngezikhathi ezifanele ukuze unciphise ukuqwasha.
Zivocavoce kodwa ungaweqisi
Ukuzivocavoca, kuye ngokuthi ukuminyana, izinga le-hormone ye-cortisolangayiphakamisa noma awehlise. Ukuzivocavoca okukhulu, ngokushesha ngemva kokuzivocavoca i-cortisolkuphakamisa isithunzi.
Nakuba kukhona ukwanda esikhathini esifushane, amazinga ayo abe ehla. Lokhu kwanda kwesikhashana kusiza ukuxhumanisa ukukhula komzimba ukuze kukhululeke inselele.
lawula ukucindezeleka
imicabango ecindezelayo, ukukhululwa kwe-cortisol Kuwuphawu olubalulekile lwe Ucwaningo olwenziwa ngabantu abadala abangu-122 luthole ukuthi ukubhala ngezinto ezibacindezelayo esikhathini esidlule kwakungcono kunokubhala ngezinto ezinhle ezenzeka ekuphileni. amazinga e-cortisolUthole ukuthi useyithuthukisile ingakapheli inyanga.
Ziqeqeshe ukwazi imicabango, ukuphefumula, ukushaya kwenhliziyo, nezinye izimpawu zokushuba, lokhu kuzokusiza ukuthi uqaphele lapho kuqala ukucindezeleka.
Nethezeka
Ukuzivocavoca okuhlukahlukene kokuphumula yehlisa amazinga e-cortisol kufakazelwe. Ukuphefumula okujulile kuyindlela elula engasetshenziswa noma yikuphi ukunciphisa ukucindezeleka.
Ocwaningweni lwabesifazane abaphakathi kweminyaka engama-28, ukuqeqeshwa okujwayelekile kokuphefumula okujulile i-cortisolKutholwe ukwehla okungama-50%.
Ukubuyekezwa kwezifundo eziningi, ukwelashwa kwe-massage, amazinga e-cortisolibonise ukwehla ngo-30%. imisebenzi engaphezu kowodwa, yogale yehlisa i-cortisolkuqinisekisa ukuthi kuyasiza ukuphatha ukukhathazeka nokucindezeleka.
Ucwaningo lukhombisa ukuthi umculo ophumuzayo nawo ungakwenza amazinga e-cortisol hormoneWakhombisa ukuthi uyilahlile. Isibonelo, ukulalela umculo imizuzu engama-30 kuyisici kubafundi abangama-88 basenyuvesi besilisa nabesifazane. amazinga e-cortisolkunciphise kwaba yimizuzu engama-30 yokuthula noma ukubukwa kwedokhumentari.
Kujabulele
Ukuncipha kwama-hormone e-cortisolEnye indlela kimina ukujabula. Imisebenzi eyandisa ukwaneliseka kwempilo ithuthukisa impilo, futhi omunye wemiphumela uwukuthi i-hormone ye-cortisolukuwulawula. Ngokwesibonelo, ucwaningo olwenziwa kubantu abadala abangu-18 abaphile kahle lwathola ukuthi ukusabela komzimba lapho uhleka yehlisa i-cortisolwakhombisa ubunqunu.
Ukuzibandakanya ezintweni zokuzilibazisa nakho kungenye yezindlela. Ucwaningo olwenziwa ngabantu abadala abangu-49 abaneminyaka ephakathi luthole ukuthi ukulima ingadi kusebenza kangcono kunokwelapha okungokwesiko. yehlisa i-cortisolwakhombisa ubunqunu.
Yakha ubudlelwano obunempilo nabantu
Abangane nomndeni bawumthombo wenjabulo enkulu ekuphileni, kodwa futhi umthombo omkhulu wokucindezeleka. Lokhu, amazinga e-cortisolkuthinta ini.
i-cortisol Ikhona ngamanani amancane ezinweleni. Inani le-cortisol ngobude bezinwele liyakhula njengoba izinwele zikhula. amazinga e-cortisolkusho ukuthini. Lokhu kuvumela abacwaningi ukuthi balinganisele amazinga ngokuhamba kwesikhathi.
ezinweleni i-cortisol Ucwaningo lubonisa ukuthi izingane ezinempilo yomndeni ezinzile futhi efudumele zivame ukuba namazinga aphansi kunezingane eziphuma emakhaya anezinga eliphezulu lokungqubuzana.
Olunye ucwaningo lwabonisa ukuthi ukusebenzelana kothando nomuntu othandana naye kwaba nomthelela omkhulu ekushayeni kwenhliziyo nomfutho wegazi ngaphambi komsebenzi ocindezelayo kunokusekelwa umngane.
ukunakekelwa kwezilwane ezifuywayo
Ubudlelwano nezilwane inganciphisa amazinga e-cortisol. Kolunye ucwaningo, ukusebenzisana nenja yokwelapha kubangele ukucindezeleka nokucindezeleka okwaba umphumela ezinganeni ngesikhathi senqubo encane yezokwelapha. izinguquko ze-cortisolwanciphisa.
Okunye ukuhlola okwenziwa kubantu abadala abangu-48 kwabonisa ukuthi phakathi nezimo ezicindezelayo emphakathini kwakungcono ukubhekisela enja kunokusekelwa umngane.
Abanikazi bezilwane ezifuywayo, lapho benikezwa abangani be-canine i-cortisolfuthi yabhekana nokwehla okukhulu.
ube nokuthula nawe
Imizwa yokuhlazeka, ukuba necala noma ukungafaneleki kuholela ekucabangeni okungekuhle futhi amazinga e-cortisol aphezuluokungaholela.
Yekela ukuzisola ufunde ukuzixolela, ukuze imizwa yenhlalakahle ikhule. Ukuhlakulela umkhuba wokuthethelela abanye kubalulekile nasebudlelwaneni.
imizwa engokomoya
Ukuzifundisa ngokomoya, ukuthuthukisa ukholo lwakho ngcono i-cortisolingakusiza. Ucwaningo lubonisa ukuthi abantu abadala abamukela izinkolelo ezingokomoya banamathuba amaningi okuba babhekane nezingcindezi zokuphila njengokugula. amazinga e-cortisol aphansi ikhombisa abakubonayo.
udle ukudla okunempilo
Ukudla okunomsoco, i-hormone ye-cortisolKungaba nomthelela omuhle noma omubi. Ukudla ushukela kungenye yezimbangela zakudala zokukhululwa kwe-cortisol. Ukudla ushukela ophezulu njalo izinga le-cortisolangayiphakamisa.
Ihlanganiswe ndawonye, le miphumela iphakamisa ukuthi amaswidi awukudla okuhle kokunethezeka, kodwa ushukela ovamile noma oweqile ngokuhamba kwesikhathi. i-cortisol kuchaza ukwanda.
Ukwengeza, okunye ukudla okukhethekile ukulinganisa amazinga e-cortisol kungasiza:
Ushokoledi omnyama
Ushokoledi omnyama Icebile kuma-antioxidants amaningi anciphisa ukucindezeleka kwe-oxidative, njenge-flavonols nama-polyphenols. Ngaphandle kwalokho i-cortisol futhi yehlisa.
Izifundo ezimbili zabantu abadala abangama-95 zathola ukuthi ukudla ushokoledi omnyama kunganciphisa inkinga yokucindezeleka. impendulo ye-cortisolyabonisa ukuthi iyancipha
Izithelo
Ucwaningo lwabagibeli bamabhayisikili abangu-20 badle ubhanana noma ipheya phakathi nohambo lwamakhilomitha angu-75; uma kuqhathaniswa namanzi okuphuza kuphela amazinga e-cortisol wawa.
itiye elimnyama neliluhlaza
Izinhlobo eziningana ezahlukene zetiye zinemiphumela enenzuzo kumazinga e-cortisol. Kuthiwa itiye eliluhlaza licindezela i-cortisol synthesis. Ocwaningweni lwamadoda angama-75 aphuze itiye elimnyama amasonto ayi-6, i-cortisol yehla ngokuphendula umsebenzi ocindezelayo uma iqhathaniswa nesiphuzo esihlukile esine-caffeine.
extra virgin amafutha omnqumo
extra virgin amafutha omnqumoInezinzuzo eziningi zezempilo, ikakhulukazi ngenxa yemiphumela yayo enamandla yokulwa nokuvuvukala. Futhi iqukethe inhlanganisela ebizwa ngokuthi i-oleuropein, enganciphisa amazinga e-cortisol.
Sebenzisa i-omega 3 eningi kanye ne-omega 6 encane
Amafutha e-Omega 3 angamafutha abalulekile ekusebenzeni kahle kobuchopho nesimiso sezinzwa. Zenza ngcono ukufunda nenkumbulo futhi zivikele ezinkingeni zengqondo ezifana nokucindezeleka, ukukhubazeka okuncane kokuqonda, ukuwohloka komqondo kanye nesifo i-Alzheimer's.
Abacwaningi bathola ukuthi lapho abantu bengezwa nge-omega 3 fatty acids, kwaba nokuncipha okukhulu kokukhululwa kwe-cortisol.
Ngakolunye uhlangothi, kakhulu i-omega 6 fatty acid ukusetshenziswa, ukuvuvukala kanye amazinga e-cortisolokuhambisana nokwanda kwe
Ngakho-ke, gwema amafutha emifino acolisisiwe afana ne-soya, ummbila, i-safflower, i-sunflower namafutha e-canola.
Thola ama-antioxidants anele
Ama-Antioxidants awagcini nje ngokuqeda ukucindezeleka okwenziwe nge-oxidative emzimbeni, kodwa futhi amazinga e-cortisolKuyasiza futhi ekwehliseni.
Njengomphumela wocwaningo kubasubathi, ukwengezwa ngama-antioxidants afana nezimpushana zezithelo, izimpushana eziluhlaza, i-vitamin C, i-glutathione ne-CoQ10, i-cortisol nezinye izilinganiso zokucindezeleka ziholele ekwehliseni okukhulu kakhulu.
Izithelo ezimnyama ikakhulukazi yehlisa i-cortisol Iqukethe ama-anthocyanins aziwayo. Olunye ucwaningo lwathola ukuthi umthamo omkhulu kavithamini C unciphisa ukukhathazeka kanye nesimo sengqondo esithuthukisiwe.
Ama-probiotics kanye nama-prebiotics
ama-probioticsamabhaktheriya anobungane futhi ahambisana nokudla okufana neyogathi ne-sauerkraut. Ama-prebiotics, njenge-fiber e-soluble, ahlinzeka ngezakhi kulawa magciwane. Kokubili ama-probiotics nama-prebiotics ukwehla kwe-cortisol Kuyasiza.
Su
ukuphelelwa amanzi emzimbeni inyusa i-cortisol. Amanzi mahle kakhulu ku-hydration ngenkathi ugwema ama-calorie angenalutho. Ucwaningo lwabagijimi besilisa abayisishiyagalolunye lubonise ukuthi ukugcinwa kwamanzi ngesikhathi sokuqeqeshwa kwezemidlalo kunciphisa amazinga e-cortisol.
Ezinye izithasiselo ezinomsoco zingasebenza ngempumelelo
Ucwaningo luye lwabonisa ukuthi ezinye izithasiselo zokudla inganciphisa amazinga e-cortisol kufakazelwe.
Amafutha ezinhlanzi
Amafutha ezinhlanzi, yehlisa i-cortisol Ingenye yemithombo engcono kakhulu ye-omega 3 fatty acids ecatshangelwayo.
Olunye ucwaningo lwabheka indlela abantu abayisikhombisa abasabela ngayo ekuhlolweni kokucindezeleka kwengqondo emasontweni amathathu. Elinye iqembu lamadoda lathatha izithasiselo zamafutha ezinhlanzi kanti elinye alizange.
Amafutha ezinhlanzi ekuphenduleni ukucindezeleka amazinga e-cortisol uyiwise. Kolunye ucwaningo lwamasonto amathathu, izithako zikawoyela wezinhlanzi zaqhathaniswa ne-placebo (isidakamizwa esingasebenzi) ekuphenduleni umsebenzi ocindezelayo. yehlisa i-cortisol kubonisiwe.
Ashwagandha
I-Ashwagandha iyisithako samakhambi esisetshenziswa emithini yendabuko ukwelapha ukukhathazeka nokusiza abantu ukuzijwayeza ingcindezi.
I-Ashwagandha iqukethe amakhemikhali abizwa ngokuthi ama-glycosides nama-aglycones okucatshangwa ukuthi anemiphumela yokwelapha. Ucwaningo lwabantu abadala abangama-60 abathathe isithako se-ashwagandha noma i-placebo izinsuku ezingama-98 bathola ukuthi ukuthatha i-125 mg ye-ashwagandha kanye noma kabili ngosuku. yehlisa amazinga e-cortisol wabonisa.
Olunye ucwaningo lwabantu abadala abangu-64 beminyaka yokucindezeleka okungapheli bathola ukuthi labo abathatha izithako ze-300mg ezinsukwini ezingu-60 uma kuqhathaniswa nalabo abathatha indawo ye-placebo. izinga le-cortisolibonise ukwehla
I-Curcumin
I-Curcumin iyinhlanganisela ecwaningwe kakhulu etholakala ku-turmeric, isipayisi esinikeza i-curry umbala wayo ophuzi. I-Curcumin ingenye yezinhlanganisela ezinhle kakhulu zobuchopho nempilo yengqondo.
Ucwaningo lwesayensi olusezingeni eliphezulu lushicilelwe olubonisa ukuthi i-curcumin inemiphumela eqeda ukuvuvukala kanye ne-antioxidant futhi ingandisa i-BDNF, i-hormone yokukhula kobuchopho.
Ucwaningo lubonisa ukuthi i-curcumin ibangela ukucindezeleka. ukwanda kwe-cortisol ikhombisa ukucindezelwa.
Ezifundweni zezilwane, i-curcumin itholakale ngemva kokucindezeleka okungapheli. amazinga aphezulu e-cortisolWathola ukuthi angayihlehlisa.
Ngenxa yalokho;
amazinga aphezulu e-cortisol ngokuhamba kwesikhathi, kungabangela ukukhuluphala, umfutho wegazi ophakeme, isifo sikashukela, ukukhathala kanye nobunzima bokugxila.
Zama amathiphu alula wendlela yokuphila ngenhla ukuze wehlise amaleveli e-cortisol, unikeze amandla engeziwe, futhi uthuthukise impilo yakho.
Imibhalo Okufanele Uyifunde
