6 mahomoni akakosha ekuderedza uremu uye maitiro ekuadzikamisa

Kuchengeta huremu hune hutano hunogona kuve chimwe chezvinhu zvinonetsa zvehutano.

Kune dzakawanda dzidziso uye mazano ekuderedza uremu. Zvisinei, chinhu chimwe chakajeka: kana mahomoni ako asingadzoreki, kurasikirwa uremu kuchave kunetsa uye kunenge kuri kurasikirwa.

Asi kune akawanda mahomoni mumuviri, ndeapi anoita mutsauko kana zvasvika pakurema?

Chii chinonzi mahormone ane chekuita nekuonda?

Kana vanhu vazhinji vachifunga nezvekurasikirwa nehuremu, pfungwa yavo yekutanga ndeyekudzokera kune yekare "macalories in-calories out" dzidziso.

Kunyange zvazvo chiri chokwadi kuti uwandu hwezvokudya zvaunodya hunoita kuti uremerwe uremu, haisi iyo inonyanya kukosha yekufunga nezvayo. Muchokwadi, kuisa macalorie pekutanga inzira yechokwadi yekuparadza uremu hwako zvibodzwa.

Chikonzero cheizvi chiri nyore kwazvo: kana mahomoni ako asingabatanidzi mune iyo equation, unogona kuedza zvakare uye zvakare, asi iwe haungaregi uremu.

Yako mahormone system inoita basa rakakosha mukuchengetedza huremu hwako. Kubva pakupesvedzera zvishuwo zvako kubatirira kuzvitoro zvemafuta pakupera kwezuva, mahormone ako anodaidza mapfuti.

Saka ndeapi mahormone aunoda kuziva nezvawo uye kuti ungaabata sei?

Ngatinyure mumahomoni eketo ekuderedza uremu.

6 mahomoni akakosha ekuderedza uremu uye maitiro ekuadzikamisa

# 1. Insulin

Kana zvasvika pakurasikirwa uremu, kudzora shuga yeropa chinhu chakakosha. Uye kana zvasvika pakugadzirisa shuga yeropa, iyo insulin yehomoni yakakosha.

Huwandu hweshuga (kana glucose) muropa rako hunodzorwa zvakanyanya nemuviri wako nekuda kweiyo inogona kukuvadza chiitiko cheyakawandisa shuga mamorekuru. Uye iyo inonyanya kushanda nzira yekubvisa glucose kubva muropa ndeyekuiendesa mumaseru kuti ishandiswe simba kana kuchengetwa semafuta.

Insulin ihomoni ine basa rekugadzirisa huwandu hweglucose muropa chero nguva.

Kunyange zvazvo ichiita basa rinokosha mukuwana simba mumasero ekupisa mafuta, inozivikanwawo se "fat storage hormone" nekuda kwebasa rayo mukubatsira shuga yeropa kuti ichengetwe semafuta.

Mukuwedzera, insulin ine inozivikanwa se "antilipolytic" mhedzisiro, zvinoreva kuti iyo inotadzisa muviri kushandisa mafuta sehuni.

Kunyange zvazvo muviri wako uchiramba uchitora mafuta kuti uite mabasa akawanda, unozviita nenzira mbiri: unopisa mafuta muropa kana kupisa mafuta kubva mukuchengetedza mafuta. Sezvo basa guru re insulin riri rekuchengetedza mafuta muropa, zvingave zvine musoro kuti kuvepo kwayo kwaizovharira kugona kwemuviri wako kuchinja kuita mafuta-anopisa.

Kunyange zvazvo zvingaratidzika kwauri kuti jekiseni yabuda muligi rako kana zvasvika pakurasikirwa nemafuta, icho hachisi chirevo chechokwadi.

Kana huwandu hwakakwana hweglucose hunopedzwa (muchimiro chemakhahydrates), insulin inoita basa rakanaka rekugadzira simba kubva mairi. Dambudziko rekuchengetedza mafuta rinongomuka kana glucose yakawandisa muropa, nekuda kwehuwandu hwehuwandu hwemacarbohydrate.

Uine izvi mupfungwa, kune nzira shoma dzekudzora insulin:

Deredza kudyiwa kwe carbs: Nzira iri pachena yekuchengeta insulin yakaderera ndeye chengetedza kudya kwemakhahydrates zvishoma. Sezvo chikuru chinokonzeresa kuburitsa insulin ishuga yeropa, kudzika kweshuga yeropa, kunobva kwadzikira mhinduro ye insulin.

Dzidzira: Paunenge uchisimbisa muviri, chimwe chinhu chemashiripiti chinoitika. Sezvo muviri wako unowana meseji yekuti iri kupisa mafuta, inogadzira mamwe "magedhi" mumasero ako membrane ayo anobvumira imwe glucose kupinda mumasero ako. Iyo yakawanda magedhi aunayo, iyo yakanyanya kunyatsoita glucose inogona kutakurwa uye shoma insulin yauchazoda kufambisa maitiro ( ¹ ).

Idya mafuta ane hutano: Kana iwe uchidya mafuta, iwe hauna mhedzisiro pane yako insulin mazinga. Tsvagiridzo inotoratidza kuti omega-3 fatty acids inogona kuwedzera yako insulin senitivity, ichibvumira ropa rako kuti glucose icheneswe zvakanyanya. ² ).

#2. Glucagon

Iye zvino zvawajaira insulin, yave nguva yekudzidza nezvemumwe wayo: glucagon. Insulin neglucagon zvinotamba kumativi akatarisana emari imwechete. Nepo insulin inoburitswa pamberi peshuga yeropa, glucagon inoburitswa apo shuga yeropa inodonha zvakanyanya.

Chiito chayo chikuru (chakafanana ne insulin) ndechekuchengetedza shuga yeropa. Zvisinei, apo insulin inoderedza shuga yeropa, glucagon inowedzera shuga yeropa ( ³ ).

Inoita nenzira mbiri ( ⁴ ):

1. Kushandisa chiropa chako kuburitsa glucose yakachengetwa.
2. Kuita masero emafuta kuburitsa mafuta akachengetwa.

Ehe, glucagon ishamwari yekurasikirwa nemafuta.

Nepo kuchengeta carbs pasi (uye naizvozvo insulini yakaderera) ichabatsira nemazinga eglucagon, kune dzimwe nzira shomanana dzekubatsira kuwedzera iyi hormone.

Kudya protein: Zvakaonekwa kuti zvose whey protein sezvo yogurt zvigadzirwa zvinowedzera huwandu hweglucagon inotenderera muropa. Mapuroteni ari muzvokudya izvi anofungidzirwa kuti anobatsira kukurudzira kusunungurwa kweglucagon, iyo ine imwezve satiating effect.

Inorwisa kuzvimba: Izvo hazvifanirwe kukushamisa iwe kuti kufutisa kunowanzo kusanganiswa nekuderedzwa kwemazinga eglucagon. Nekudaro, haasi iwo akawandisa mafuta maseru pase ane basa remubatanidzwa uyu, asi iwo kuzvimba izvo zvinowanzoperekedza kufutisa.

Imwe ongororo yakatowana kuti kurapwa kwekudzikisa kuzvimba kunobatsira zvakanyanya pakukwanisa kwemasero kuburitsa glucagon, nepo kuzvimba kuchitadzisa kuburitswa kwayo. ⁵ ).

#3. Leptin

Nepo insulin uye glucagon ichiita basa rakakosha mukuburitswa uye kuchengetedza mafuta, iyo leptin kuita kubva kune imwe kona. Kunyanya, leptin inobata nehuwandu hwesimba (semafuta akachengetwa) mumuviri wako.

Paunenge uchidya uye masero ako emafuta anonzwa kuti wadya mafuta akakwana, anoburitsa leptin sechiratidzo kuhuropi hwako kuti urege kudya. Nokuda kwechikonzero ichi, leptin inowanzonzi "satiety hormone."

uropi hwako hunowanawo meseji kana uine yakaderera leptin, zvichikonzera kuda chikafu nekuda kwezvitoro zvine mafuta mashoma ( ⁶ ).

Pane chirwere chemetabolism chinonzi "leptin resistance," chinogona kuitika kana mumwe munhu aine zvitoro zvemafuta akakwana, asi masero avo emafuta haakwanise kutaura zvakanaka nehuropi hwavo.

Muchiitiko ichi, maseru ako ari kugadzira leptin yakakwana kutumira mameseji kuhuropi hwako, asi pfungwa dzako hadzione mameseji. Izvi zvinoita kuti huropi hwavo hurambe huchitumira zvikwangwani zvenzara, kazhinji zvichitungamira mukudyisa uye pakupedzisira kufutisa ( ⁷ ).

Sezvauri kuona, kuchengetedza leptin mukutarisa kwakakosha pakurasikirwa nehuremu. Kunyangwe masayendisiti asati aona chikonzero chaicho chekuramba leptin, pane zvinhu zvishoma zvaunogona kuita kubatsira kusimudzira hutano hweleptin.

Ita maekisesaizi: Kuekisesaiza chinhu chakakosha chechero uremu regimen, asi kwete chete yekupisa macalorie. Kudzidzira zvine mwero kwakaratidzwa kuvandudza leptin mazinga uye kunzwa ( ⁸ ) ( ⁹ ).

Kurota: Iwe unogona kunge wakanzwa kuti kurara chinhu chinokosha chekurasikirwa. Pakati pehumwe humwe hunhu hunovandudza hwekurara, zvinobatsirawo muviri wako kushandisa leptin nemazvo.

Tsvagiridzo inoratidza kuti nguva yekurara ine mhedzisiro yakakosha pakuda kwako uye kudzorwa kwehomoni. Leptin, kunyanya, zvinoenderana nekutenderera kwekurara ( ¹⁰ ).

#4. Ghrelin

Sezvo leptin iri "satiety hormone," unogona kunge uchishamisika kuti "nzara yako" ndiani.

Zvakanaka, iyo nzara yehomoni ingadai iri ghrelin.

Ghrelin inoburitswa mukupindura dumbu risina chinhu kuitira kuti muviri wako uzive kuti inguva yekudya zvakare. Inotanga matipi anokubudisa kubva pachigaro chako uye mukicheni kune chimwe chikafu ( ¹¹ ).

Sezvaunogona kufungidzira, kushanda kwakanaka kwehomoni iyi kwakakosha mukurasikirwa nehuremu. Kana muviri wako ukaburitsa ghrelin yakawandisa panguva isiriyo, unogona kuwedzera uremu.

Mushure mekudya, mazinga ako eghrelin anofanira kunge akadzikira zvakanyanya. dumbu rako rakazara uye naizvozvo hapana chikonzero chekudya zvakawanda.

Zvisinei, zvidzidzo zvinoratidza kuti muvanhu vakafuta, mazinga eghrelin mushure mekudya haadonhe sezvaanofanira. Izvi zvinoita kuti chiratidzo chenzara chirambe chichishanda, izvo zvinowanzo tungamira mukudyisa zvakanyanya ( ¹² ).

Vatsvagiri havasati vaenderera mberi nekuongorora kana kubatana pakati peghrelin uye kufutisa kuri nekuda kwekusashanda kwehomoni, kana kuti kufutisa pachayo kunotungamira mukusashanda zvakanaka kweghrelin. Zvisinei nemhedzisiro, kune zvimwe zvikafu zvinoita sezvinokanganisa ghrelin basa.

High fructose corn syrup (HFCS): HFCS kushandiswa kunowedzera kuwanda kwekutenderera ghrelin. Nepo chero peturu yemafuta, kusanganisira HFCS, inofanirwa kuderedza ghrelin siginecha, HFCS inoita seinosimudzira pahomoni iyi. Izvi zvinoreva kuti panzvimbo yekuudza muviri wako kuti urege kudya, kudya HFCS kuchaita kuti ude kudya zvakanyanya ( ¹³ ).

Mapuroteni: Kushandiswa kweprotein kunogona kunge kune ghrelin-kudzikisa maitiro. Chimwe chidzidzo chakawana kuti mushure mekudya kwepamusoro-protein yemangwanani, zvichienzaniswa nepamusoro-carbohydrate yemangwanani, kutenderera kweghrelin mazinga akaderedzwa zvakanyanya. ¹⁴ ).

#5. Cortisol

Kunyangwe vanhu vazhinji vachifunga nezve cortisol Se "stress hormone," ine chekuita nesimba uye kuumbwa kwemuviri.

Paunenge uchinetsekana, muviri wako unoburitsa cortisol kubva kune yako adrenal glands kuti ikubatsire kuburikidza nechero chiitiko chinoshungurudza chaungazviwana uri machiri. Mune "kurwa kana kutiza" mamiriro, cortisol ishamwari yako yepamoyo. Inokubatsira kuti ubate mukati mesimba rako rekuchengetedza, inoita kuti mwoyo wako upombe, uye inokupa iwe nekukurumidza simba rinowedzera ( ¹⁵ )

Nekudaro, pasi pekunetseka kusingaperi, cortisol inogona kutanga kuve nekukuvadza kune yako system.

Imwe yeakajairika mhedzisiro yekusingaperi yakakwira cortisol kuwedzera uremu mukati mechikamu. Kunyangwe vatsvakurudzi vasingazivi nzira chaiyo iyo cortisol inokonzera kuchengetedza mafuta, inogona kunge yakakonzerwa nechikamu chekuda-kukurudzira maitiro ( ¹⁶ ) ( ¹⁷ ).

Kuti uenzanise mazinga ako e-cortisol, unofanirwa kuenzanisa mhinduro yako yekunetseka. Izvi zvinoreva kwete chete kudzivirira mamiriro ezvinhu anoshungurudza (izvo zvisingagoneki kune vanhu vazhinji), asi zvakare kuve nehanya yekudzora zvisingadzivisike zvinoshungurudza zvinoratidzira. Hedzino dzimwe nzira dzekuvaka yako kusagadzikana kushivirira.

Fungisisa: Zvichida imwe yedzakanakisa nzira dzakatsvagirwa dzekudzora kushushikana ndeye kuburikidza nekufungisisa. Kunyange paine akawanda marudzi ekufungisisa, kufungisisa kwepfungwa kwakatungamira kana zvasvika pakugadzirisa kushushikana. Imwe ongororo yakaratidza kuti mushure mekunge 30 vanhu vanozvipira vatevera chirongwa chekufungisisa kwepfungwa, mazinga avo ecortisol akaderera zvakanyanya ( ¹⁸ ).

Kune zvakare tsvagiridzo yekutsigira kufunga kwekufungisisa mukurapa generalized kusagadzikana kusagadzikana, iyo inosanganiswa neakakwira cortisol mazinga ( ¹⁹ ) ( ²⁰ ).

Rara zvakanaka: Kuwana kuzorora kwakanaka kunogona kuita musiyano mukuru munzira yaunobata nayo nokushushikana. Haisi kungokupa simba rakawanda rekutarisana nechero chingauya munzira yako, asi yakaratidzawo kubatsira kudzora mazinga ehomoni yekunetseka kwako ( ²¹ ).

#6. Estrogen

estrogen ihomoni yakakosha yebonde, kunyanya kuvakadzi.

Nepo basa rayo rekutanga riri rekudzora mabasa ekubereka mumuviri wechikadzi, rinoitawo basa mukugovera mafuta.

Mafuta emuviri, kubereka uye hutano hwevakadzi hunoenderana zvakanyanya. Muchokwadi, kana vakadzi varasikirwa nehuremu hwakawandisa, vanogona kuona kudonha kweesrogen uye kumbomira kunotevera mukufamba kwavo kumwedzi ( ²² ).

Zvisinei, iwe unofanirwa kuyeuka kuti kuderedza estrogen haisi iyo kiyi yekuderedza uremu. Kutaura zvazviri, zvinopesana. Vakadzi vazhinji vari kuenda kumwedzi (kunoratidzwa nekuderedzwa kwemazinga eestrogen) vanowana uremu, kunyanya pakati pepakati ( ²³ ).

Chinokosha pakuderedza uremu kana zvasvika kune estrogen chimwe chinhu che "Goldilocks" nheyo: kwete zvakanyanya, kwete zvishoma, asi zvakakwana.

Nepo kune dzimwe nguva mukufamba kwehupenyu apo estrogen inosimuka nekudonha, kune hutano hwakakwana, pane mashoma mararamiro ekufunga.

Dzidzira: Kurovedzera muviri kwakanyanya kunogona kukonzera madonhwe eesrogen anotungamirira kuamenorrhea (kusavapo kwekuenda kumwedzi). Nekudaro, kurovedza muviri kuri pakati nepakati kwakaratidzwa kuderedza mazinga eestrogen akakwira, ayo anogona kuve nemhedzisiro yakanaka muvakadzi vari panjodzi yegomarara rezamu ( ²⁴ ).

Dzivisa plastiki: Zvigaba zvepurasitiki zvinowanzogadzirwa nemakemikari ane chiitiko chakafanana neesrogen mumuviri wako. Kuziva nezvedambudziko iri kuri kuwedzera, asi zvigadzirwa zvakawanda zvichine makemikari aya kunyangwe kuedza kwakanyanya kwevagadziri. Kana zvichibvira, nguva dzose zvakanaka kudzivirira plastiki kana iwe uchida kuchengetedza estrogen mukutarisa ( ²⁵ ).

Kudya muriwo wecruciferous: Cruciferous miriwo inopa maviri mabhenefiti eestrogen chiyero:

1. Vanowanzo kukwirira mu fiber, iyo inogona kubatsira kuderedza mazinga eesrogen eropa ( ²⁶ ).
2. Iine musanganiswa unobvisa huturu (indole-3-carbinol), iyo yakaratidzwa kubatsira kugadzirwa kweesrogen ( ²⁷ ).

Iyo ketogenic yekudya uye mahomoni ekuderedza uremu

Hukama huri pakati pekurasikirwa nekurema uye mahomoni zviri pachena kuti inyaya yakaoma uye inonzwisisika. Sezvineiwo, pane akati wandei mararamiro aunogona kufunga kuti ubatsire kuchengetedza mahormone ako akaenzana uye akagadziridzwa kupisa mafuta.

Asi chikafu che ketogenic chinokodzera kupi?

Sezvo chikafu che ketogenic chinowanzove chakaderera mucarbs, zvinotora imwe yekumanikidza kubva kumahomoni anodzora glucose. Semuenzaniso, insulin ichava nenguva yakaoma kuwana mafuta ekuchengetera mumaseru emafuta kana usiri kushandisa carbs.

Kune rumwe rutivi, kusavapo kwe insulin uye glucose kunopa glucagon mukana wekusunungura mafuta kubva mumasero emafuta, nokudaro kubatsira kupisa mafuta ( ²⁸ ).

Kuchengeta chikafu chako chakachena uye chisina chikafu senge yakakwira fructose chibage manyuchi ndiyo imwe yedzakakosha nzira dzekudzora nzara yehomoni ghrelin.

Kana iwe uri pakudya kwe ketogenic, haufanirwe kunetseka nezve nzara-inosimudzira chikafu senge zvihwitsi mabhawa, sodas, uye zvimwe zvakanyanya-yakagadziriswa zvinhu zvakapetwa.

Nekudaro, pakudya kwe keto, iwe unowana huwandu hwakanaka hweprotein, iyo yakaratidzwa kuenzanisa ghrelin uye kukuchengeta wakakwana kwenguva refu ( ²⁹ ).

Pamusoro pezvo, kudya kwakaringana keto kuchave kuzere nefiber-rich cruciferous miriwo. Aya mavheji anoita zvinoshamisa kune yako estrogen mazinga (kana iwe uri mukadzi), uyezve iwo ari pakati peakadzika carb veggies akatenderedza ( ³⁰ ).

Pazasi mutsetse

Kusawana hope dzakakwana, kuva neestrogen shoma kana yakawandisa, uye mwero weshuga weropa usina kugadzikana zvinhu zvese zvinogona kuita kuti uunganidze mafuta.

Uye zvinhu zvose izvi zvakafanana papi? Mahormone.

Pakupera kwezuva, hormonal balance inotonga kana zvasvika pakuderedza uremu.

Nepo kuona chikafu nemakoriyumu kwakakosha, yako hormonal system inopindura zvakanyanya kupfuura chikafu. Iwe unofanirwa kudzikamisa mararamiro ako nekurara kwakaringana, kufamba, uye kudzora kushushikana kana iwe uchida kuona mhedzisiro chaiyo.