Mahomoni 6 ofunikira kuti muchepetse thupi komanso momwe mungawasamalire

Kukhalabe ndi thanzi labwino kungakhale chimodzi mwazinthu zovuta kwambiri za thanzi.

Pali malingaliro ndi zidule zambiri zochepetsera thupi. Komabe, chinthu chimodzi ndi chodziwikiratu: ngati mahomoni anu sakutha kuwongolera, kuchepa thupi kumakhala kovuta ndipo pafupifupi kutayika.

Koma pali mahomoni ambiri m'thupi, omwe amapanga kusiyana pankhani ya kulemera?

Kodi mahomoni amakhudzana bwanji ndi kuwonda?

Pamene anthu ambiri amaganiza za kuwonda, chibadwa chawo choyamba ndikubwerera ku chiphunzitso chakale cha "calories in-calories out".

Ngakhale zili zoona kuti kuchuluka kwa chakudya chomwe mumadya kumakhudza njira yanu yochepetsera thupi, sizinthu zofunika kwambiri kuziganizira. M'malo mwake, kuyika zopatsa mphamvu patsogolo ndi njira yotsimikizika yowonongera zolinga zanu zoonda.

Chifukwa cha izi ndi chophweka: ngati mahomoni anu sakuphatikizidwa mu equation, mukhoza kuyesa mobwerezabwereza, koma simudzataya thupi.

Dongosolo lanu la mahomoni limathandiza kwambiri kuti musanenepa. Kuyambira pakukulitsa zilakolako zanu mpaka kumangogulitsa mafuta kumapeto kwa tsiku, mahomoni anu amawombera.

Ndiye ndi mahomoni ati omwe muyenera kudziwa komanso momwe mungawasamalire?

Tiyeni tilowe mu mahomoni a keto kuti tichepetse thupi.

Mahomoni 6 ofunikira pakuchepetsa thupi komanso momwe mungawasamalire bwino

# 1. Insulin

Pankhani yochepetsa thupi, kuwongolera shuga m'magazi ndikofunikira. Ndipo zikafika pakuwongolera shuga m'magazi, insulin ya timadzi ndiyofunikira.

Kuchuluka kwa shuga (kapena glucose) m'magazi anu kumayendetsedwa mwamphamvu ndi thupi lanu chifukwa cha zomwe zingawononge mamolekyulu a shuga. Ndipo njira yabwino kwambiri yochotsera shuga m'magazi ndikuyitumiza m'maselo kuti igwiritsidwe ntchito ngati mphamvu kapena kusungidwa ngati mafuta.

Insulin ndi mahomoni omwe amawongolera kuchuluka kwa shuga m'magazi nthawi iliyonse.

Ngakhale imagwira ntchito yofunika kwambiri popanga mphamvu m'maselo kuti awotchere mafuta, imadziwikanso kuti "hormone yosungira mafuta" chifukwa cha gawo lake pothandizira kuti shuga wamagazi asungidwe ngati mafuta.

Kuphatikiza apo, insulin ili ndi zomwe zimadziwika kuti "antilipolytic", zomwe zikutanthauza kuti amalepheretsa thupi kugwiritsa ntchito mafuta ngati nkhuni.

Ngakhale kuti thupi lanu limangotulutsa mafuta kuti ligwire ntchito zambiri, limatero makamaka m'njira ziwiri: limawotcha mafuta m'magazi kapena limawotcha mafuta osungira mafuta. Popeza ntchito yayikulu ya insulin ndikusunga mafuta m'magazi, zingakhale zomveka kuti kupezeka kwake kungalepheretse thupi lanu kuti lizitha kuyatsa mafuta.

Ngakhale zikhoza kuwoneka kwa inu kuti insulin yatuluka mu ligi yanu ikafika pakutaya mafuta, sindiwo mawu owona.

Pamene kuchuluka kwa glucose kokwanira kumagwiritsidwa ntchito (m'mawonekedwe a chakudya), insulini imagwira ntchito yabwino yopanga mphamvu kuchokera pamenepo. Vuto losunga mafuta limayamba kokha ngati shuga wambiri m'magazi, chifukwa cha kuchuluka kwa ma carbohydrate.

Poganizira izi, pali njira zingapo zowongolera insulini: +

Chepetsani kumwa kwa carbs: Njira yodziwika bwino yochepetsera insulin ndi chepetsa kudya kwa carbohydrate. Popeza choyambitsa chachikulu chotulutsa insulin ndi shuga wamagazi, kutsika kwa shuga m'magazi, kumachepetsa kuyankha kwa insulin.

Zolimbitsa thupi: Mukamachita masewera olimbitsa thupi, chinachake chamatsenga chimachitika. Thupi lanu likamamva kuti likuyaka mafuta, limapanga "zipata" zambiri m'maselo anu omwe amalola kuti shuga wambiri alowe m'maselo anu. Mukakhala ndi zipata zambiri, shuga amatha kunyamulidwa bwino komanso kuti insulini ichepe kuti izi zitheke ( ¹ ).

Idyani mafuta abwino: Mukadya mafuta, simungakhudze kuchuluka kwa insulin yanu. Kafukufuku akuwonetsanso kuti omega-3 fatty acids imatha kukulitsa chidwi chanu cha insulin, ndikupangitsa kuti shuga m'magazi anu achotsedwe bwino. ² ).

#2. Glucagon

Tsopano popeza mukudziwa insulini, ndi nthawi yoti muphunzire za mnzake: glucagon. Insulin ndi glucagon zimasewera mbali zotsutsana za ndalama zomwezo. Pomwe insulin imatulutsidwa pamaso pa shuga m'magazi, glucagon imatulutsidwa pamene shuga m'magazi atsika kwambiri.

Chochita chake chachikulu (chofanana ndi insulin) ndikusunga shuga m'magazi. Komabe, komwe insulin imatsitsa shuga wambiri, glucagon imachulukitsa shuga m'magazi ( ³ ).

Amachita m'njira ziwiri ( ⁴ ):

1. Kuyambitsa chiwindi kuti mutulutse glucose wosungidwa.
2. Kuyambitsa ma cell amafuta kuti amasule mafuta osungidwa.

Inde, glucagon ndi bwenzi la kutaya mafuta.

Ngakhale kusunga ma carbs otsika (ndipo chifukwa chake insulini yotsika) kungathandize ndi milingo ya glucagon, pali njira zina zingapo zothandizira kuonjezera hormone iyi.

Kudya protein: Zapezeka kuti zonse ziwiri Whey mapuloteni monga mankhwala a yogati amachulukitsa kuchuluka kwa glucagon wozungulira m'magazi. Mapuloteni omwe ali muzakudyazi amaganiziridwa kuti amathandizira kulimbikitsa kutulutsidwa kwa glucagon, yomwe imakhala ndi mphamvu yowonjezera.

Amalimbana ndi kutupa: Siziyenera kukudabwitsani kuti kunenepa kwambiri kumalumikizidwa ndi kuchepa kwa glucagon. Komabe, si ma cell amafuta ochulukirapo pa se omwe amachititsa mgwirizanowu, koma kutupa zomwe nthawi zambiri zimatsagana ndi kunenepa kwambiri.

Kafukufuku wina adapeza kuti chithandizo chochepetsera kutupa chimakhudza kwambiri kuthekera kwa maselo kupanga glucagon, pomwe kutupa kumalepheretsa kutulutsidwa kwake. ⁵ ).

#3. Leptin

Ngakhale insulin ndi glucagon zimagwira ntchito yofunika kwambiri pakutulutsa ndi kusunga mafuta, leptin chitani mbali ina. Kwenikweni, leptin imakhudza kuchuluka kwa mphamvu (monga mafuta osungidwa) m'thupi lanu.

Pamene mukudya ndipo maselo anu amafuta amamva kuti mwadya mafuta okwanira, amamasula leptin ngati chizindikiro ku ubongo wanu kuti musiye kudya. Pachifukwa ichi, leptin nthawi zambiri imatchedwa "satiety hormone."

ubongo wanu umapezanso uthenga mukakhala ndi leptin yotsika, zomwe zimapangitsa kuti muzilakalaka chakudya chifukwa chokhala ndi mafuta ochepa ( ⁶ ).

Pali vuto la kagayidwe kachakudya lotchedwa "leptin resistance," lomwe limatha kuchitika munthu akakhala ndi malo osungira mafuta okwanira, koma maselo awo amafuta sangathe kulumikizana bwino ndi ubongo wake.

Pamenepa, maselo anu akupanga leptin yokwanira kutumiza mauthenga ku ubongo wanu, koma ubongo wanu sungathe kuwona mauthengawo. Izi zimapangitsa kuti ubongo wawo upitirize kutumiza zizindikiro za njala, zomwe nthawi zambiri zimayambitsa kudya kwambiri komanso kunenepa kwambiri ( ⁷ ).

Monga mukuwonera, kuyang'anira leptin ndikofunikira kuti muchepetse thupi. Ngakhale asayansi sanadziwe chomwe chimayambitsa leptin kukana, pali zinthu zingapo zomwe mungachite kuti muthandizire kulimbikitsa ma leptin athanzi.

Chitani masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi ndi gawo lofunikira pazakudya zilizonse zowonda, koma osati kungowotcha zopatsa mphamvu. Kuchita masewera olimbitsa thupi pang'ono kwawonetsedwa kuti kumapangitsa kuti ma leptin akhale okhudzidwa ( ⁸ ) ( ⁹ ).

Loto: Mwina munamvapo kuti kugona n’kofunika kwambiri pakuchepetsa thupi. Mwa zina zambiri zotsitsimula za kugona, zimathandizanso thupi lanu kugwiritsa ntchito leptin moyenera.

Kafukufuku akuwonetsa kuti nthawi yogona imakhudza kwambiri chilakolako chanu komanso kuwongolera mahomoni. Leptin, makamaka, imadalira kugona ( ¹⁰ ).

#4. Ghrelin

Popeza leptin ndi "hormone ya satiety," mwina mukudabwa kuti "hormone yanjala" yanu ndi ndani.

Chabwino, mahomoni anjala angakhale ghrelin.

Ghrelin imatulutsidwa poyankha m'mimba yopanda kanthu kuti thupi lanu lidziwe kuti ndi nthawi yoti mudyenso. Zimayambitsa zizindikiro zomwe zimakutulutsani pampando wanu ndikupita kukhitchini kuti mukadye chakudya ( ¹¹ ).

Monga momwe mungaganizire, kugwira ntchito moyenera kwa hormone iyi ndikofunikira pakuchepetsa thupi. Ngati thupi lanu limatulutsa ghrelin yochulukirapo panthawi yolakwika, mutha kunenepa.

Mukatha kudya, milingo yanu ya ghrelin iyenera kukhala yotsika kwambiri. m'mimba mwanu mwakhuta choncho palibe chifukwa chodyera zambiri.

Komabe, kafukufuku akuwonetsa kuti mwa anthu onenepa kwambiri, milingo ya ghrelin mukatha kudya sitsika momwe iyenera kukhalira. Izi zimapangitsa kuti chizindikiro cha njala chikhale chogwira ntchito, chomwe nthawi zambiri chimayambitsa kumwa mopitirira muyeso ( ¹² ).

Ofufuza sanafufuzenso ngati kugwirizana pakati pa ghrelin ndi kunenepa kwambiri kumachitika chifukwa chakusokonekera kwa timadzi, kapena ngati kunenepa komweko kumabweretsa kusokonekera kwa ghrelin. Mosasamala kanthu za zotsatira zake, pali zakudya zina zomwe zimawoneka kuti zimakhudza ntchito ya ghrelin.

Madzi a chimanga a fructose (HFCS): Kugwiritsa ntchito kwa HFCS kumawonjezera kuchuluka kwa ghrelin yozungulira. Ngakhale gwero lililonse lamafuta, kuphatikiza HFCS, liyenera kuchepetsa kusainira kwa ghrelin, HFCS ikuwoneka kuti ili ndi mphamvu yolimbikitsa pa hormone iyi. Izi zikutanthauza kuti m'malo mouza thupi lanu kuti lisiye kudya, kudya HFCS kumakupangitsani kufuna kudya kwambiri ( ¹³ ).

Mapuloteni: Kugwiritsa ntchito mapuloteni kumatha kukhala ndi mphamvu yotsitsa ghrelin. Kafukufuku wina adapeza kuti mutatha kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri, poyerekeza ndi chakudya cham'mawa chokhala ndi chakudya cham'mawa, ma ghrelin ozungulira adachepetsedwa kwambiri. ¹⁴ ).

#5. Cortisol

Ngakhale anthu ambiri amalingalira za cortisol Monga "stress hormone," imakhala ndi zambiri zokhudzana ndi mphamvu ndi thupi.

Mukakhala ndi nkhawa, thupi lanu limatulutsa cortisol kuchokera ku adrenal glands kuti ikuthandizeni kuthana ndi zovuta zilizonse zomwe mungakumane nazo. Muzochitika za "nkhondo kapena kuthawa", cortisol ndi bwenzi lanu lapamtima. Zimakuthandizani kuti muzitha kusungira mphamvu zanu, zimapangitsa kuti mtima wanu uziyenda bwino, komanso kukupatsani mphamvu mwachangu ( ¹⁵ )

Komabe, pansi pa kupsinjika kwakanthawi, cortisol ikhoza kuyamba kuwononga dongosolo lanu.

Chimodzi mwazotsatira zodziwika bwino za cortisol yochuluka kwambiri ndikulemera kwapakati. Ngakhale ofufuza sadziwa njira yeniyeni yomwe cortisol imapangitsa kuti mafuta asungidwe, zitha kukhala chifukwa cha zomwe zimachititsa chidwi. ¹⁶ ) ( ¹⁷ ).

Kuti muchepetse milingo ya cortisol, muyenera kuwongolera momwe mumayankhira nkhawa. Izi sizikutanthauza kungopewa zovuta (zomwe sizingatheke kwa anthu ambiri), komanso kusamala kuyang'anira zovuta zosapeŵeka zomwe zimawonekera. Nazi njira zina zopangira kupirira kwanu kupsinjika.

Kusinkhasinkha: Mwina imodzi mwa njira zofufuzidwa bwino zothanirana ndi kupsinjika ndi kusinkhasinkha. Ngakhale pali mitundu yambiri ya kusinkhasinkha, kusinkhasinkha mwanzeru kwatsogola pankhani yowongolera kupsinjika. Kafukufuku wina adawonetsa kuti pambuyo pa anthu odzipereka a 30 kutsatira pulogalamu yosinkhasinkha mwanzeru, milingo yawo ya cortisol idatsika kwambiri. ¹⁸ ).

Palinso kafukufuku wothandizira kusinkhasinkha mwachidwi pochiza matenda amtundu uliwonse, omwe amalumikizidwa ndi milingo yayikulu ya cortisol ( ¹⁹ ) ( ²⁰ ).

Gonani bwino: Kupuma bwino kungakuthandizeni kwambiri polimbana ndi kupsinjika maganizo. Sikuti zimangokupatsani mphamvu zochulukirapo kuti muthane ndi chilichonse chomwe chingakuyendereni, komanso zawonetsedwa kuti zimathandizira kuwongolera kuchuluka kwa mahomoni opsinjika ( ²¹ ).

#6. Estrogen

Estrogen Ndi timadzi timeneti togonana, makamaka kwa amayi.

Ngakhale kuti ntchito yake yaikulu ndi kulamulira ntchito zoberekera m'thupi la mkazi, imathandizanso pakugawa mafuta.

Mafuta a thupi, kubereka ndi thanzi la amayi ndizogwirizana kwambiri. M'malo mwake, akazi akaonda kwambiri, amatha kutsika mulingo wa estrogen ndi kupuma pang'ono m'mwezi wawo. ²² ).

Komabe, muyenera kukumbukira kuti kuchepetsa estrogen sichinsinsi kuti muchepetse thupi. Ndipotu, ndi zosiyana. Amayi ambiri omwe amadutsa m'nyengo yoleka kusamba (yodziwika ndi kuchepa kwa milingo ya estrogen) amawonda, makamaka chapakati ( ²³ ).

Chinsinsi cha kuwonda pankhani ya estrogen ndi chinthu cha "Goldilocks" mfundo: osati mochuluka, osati pang'ono, koma zokwanira.

Ngakhale pali nthawi zina m'moyo momwe estrogen imakwera ndikutsika, kuti mukhale ndi thanzi labwino, pali zinthu zingapo zomwe muyenera kuziganizira.

Zolimbitsa thupi: Kuchita masewera olimbitsa thupi kwambiri kungayambitse madontho a estrogen omwe amachititsa kuti amenorrhea (kusapezeka kwa msambo). Komabe, kuchita masewera olimbitsa thupi pang'ono kwawonetsedwa kuti kumachepetsa kuchuluka kwa estrogen, komwe kumatha kukhala ndi zotsatira zabwino kwa amayi omwe ali pachiwopsezo cha khansa ya m'mawere ( ²⁴ ).

Pewani pulasitiki: Zotengera zapulasitiki nthawi zambiri zimapangidwa ndi mankhwala omwe ali ndi ntchito yofanana ndi estrogen m'thupi lanu. Kuzindikira za vutoli kukuchulukirachulukira, koma zinthu zambiri zimakhalabe ndi mankhwalawa ngakhale kuti opanga ayesetsa kwambiri. Ngati n'kotheka, nthawi zonse ndibwino kupewa pulasitiki ngati mukufuna kusunga estrogen ( ²⁵ ).

Kudya masamba a cruciferous: Zamasamba za Cruciferous zimapereka maubwino angapo pamlingo wa estrogen:

1. Nthawi zambiri amakhala ndi fiber yambiri, yomwe ingathandize kuchepetsa kuchuluka kwa estrogen m'magazi ( ²⁶ ).
2. Amakhala ndi mankhwala ochotsa poizoni (indole-3-carbinol), omwe awonetsedwa kuti amathandizira kutsitsa estrogen. ²⁷ ).

Zakudya za ketogenic ndi mahomoni ochepetsa thupi

Ubale pakati pa kuwonda ndi mahomoni mwachidziwikire ndi mutu wovuta komanso wosakhwima. Mwamwayi, pali zinthu zingapo za moyo zomwe mungaganizire kuti zithandizire kuti ma hormoni anu azikhala oyenera komanso okonzeka kuwotcha mafuta.

Koma zakudya za ketogenic zimalowa kuti?

Popeza kuti zakudya za ketogenic mwachibadwa zimakhala zochepa m'ma carbs, zimatengera kupanikizika kwa mahomoni omwe amawongolera shuga. Mwachitsanzo, insulini zimakhala zovuta kupeza mafuta oti musunge m'maselo amafuta pomwe simukudya ma carbs.

Kumbali inayi, kusowa kwa insulin ndi shuga kumapatsa glucagon mwayi wotulutsa mafuta m'maselo amafuta, motero kumathandizira kuwotcha mafuta ( ²⁸ ).

Kusunga zakudya zanu zaukhondo komanso zopanda zakudya monga madzi a chimanga a fructose ndi imodzi mwa njira zazikulu zothetsera njala ya ghrelin.

Ngati muli pazakudya za ketogenic, simuyenera kuda nkhawa ndi zakudya zopatsa njala monga maswiti, ma sodas, ndi zinthu zina zokonzedwa bwino kwambiri.

Komabe, pazakudya za keto, mupeza kuchuluka kwa mapuloteni, omwe awonetsedwa kuti amathandizira ghrelin ndikusunga nthawi yayitali ( ²⁹ ).

Kuphatikiza apo, zakudya zopatsa thanzi za keto zidzakhala zodzaza ndi masamba a cruciferous okhala ndi fiber. Ma veggies awa amachita zodabwitsa pamiyezo yanu ya estrogen (ngati ndinu mkazi), komanso ali m'gulu lazamasamba otsika kwambiri padziko lonse lapansi ( ³⁰ ).

Mzere wapansi

Kusagona mokwanira, kukhala ndi estrogen yochepa kapena yochulukira kwambiri, ndi shuga wosakhazikika m’magazi ndi zinthu zimene zingapangitse kuti muunjike mafuta.

Nanga zinthu zonsezi zikufanana bwanji? Ma mahomoni.

Kumapeto kwa tsiku, kulinganiza kwa mahomoni kumalamulira pankhani ya kuwonda.

Ngakhale kuyang'ana chakudya ndi zopatsa mphamvu ndizofunikira, dongosolo lanu la mahomoni limayankha zambiri kuposa chakudya. Muyenera kulinganiza moyo wanu ndi kugona moyenera, kuyenda, ndi kupsinjika maganizo ngati mukufuna kuwona zotsatira zenizeni.