Iihomoni ezi-6 eziphambili zokunciphisa umzimba kunye nendlela yokulinganisa

Ukugcina ubunzima obusempilweni kunokuba yenye yezona zinto zingumngeni empilweni.

Kukho iingcamango ezininzi kunye namaqhinga okunciphisa umzimba. Nangona kunjalo, into enye icacile: ukuba iihomoni zakho azikwazi ukulawula, ukunciphisa umzimba kuya kuba ngumzabalazo kwaye ngokuqinisekileyo ukulahleka.

Kodwa kukho iihomoni ezininzi emzimbeni, zeziphi ezenza umahluko xa kufikwa kubunzima?

Yintoni ihomoni enxulumene nokunciphisa umzimba?

Xa abaninzi abantu becinga ngokuncipha kobunzima, ithuku labo lokuqala kukubuyela kwithiyori endala "yekhalori kwi-calories out".

Nangona kuyinyani ukuba ubungakanani bokutya okutyayo buchaphazela inkqubo yakho yokuncipha kobunzima, ayisiyiyo eyona nkalo ibalulekileyo ekufuneka uyiqwalasele. Ngapha koko, ukubeka iikhalori kuqala yindlela eqinisekileyo yokonakalisa iinjongo zakho zokuncipha kobunzima.

Isizathu salokhu silula kakhulu: ukuba amahomoni akho awabandakanyekanga kuloo mlinganiso, unokuzama kwakhona kwaye kwakhona, kodwa awuyi kulahlekelwa ubunzima.

Inkqubo yakho yehomoni idlala indima ebalulekileyo ekugcineni ubunzima bakho. Ukusuka ekuphembeleleni iminqweno yakho ukubambelela kwiivenkile ezinamafutha ekupheleni kosuku, iihomoni zakho zibiza izithonga.

Ngoko ke yiyiphi i-hormone omele ukwazi ngayo kunye nendlela yokulawula ngayo?

Masingene kwiihomoni ze-keto zokunciphisa umzimba.

Iihomoni ezi-6 eziphambili zokunciphisa umzimba kunye nendlela yokulinganisa

#1. I-insulin

Xa kuziwa ekunciphiseni umzimba, ukulawulwa kweswekile yegazi kubalulekile. Kwaye xa kuziwa kulawulo lweswekile yegazi, i-insulin yehomoni ibalulekile.

Isixa seswekile (okanye iswekile) egazini lakho silawulwa ngokuqinileyo ngumzimba wakho ngenxa yemisebenzi enokuba yingozi yeemolekyuli zeswekile. Kwaye eyona ndlela isebenzayo yokususa i-glucose egazini kukuyisa kwiiseli ukuze zisetyenziswe amandla okanye zigcinwe njengamafutha.

I-insulin yihomoni enoxanduva lokulawula isixa seglucose egazini nangaliphi na ixesha.

Nangona idlala indima ebalulekileyo ekufumaneni amandla kwiiseli zokutshisa amafutha, ikwabizwa ngokuba yi "hormone yokugcina amafutha" ngenxa yendima yayo ekuncedeni i-glucose yegazi ukuba igcinwe njengamafutha.

Ukongeza, i-insulin inento eyaziwa ngokuba yi "antilipolytic", oku kuthetha ukuba Ithintela umzimba ekusebenziseni amafutha ukubasa.

Nangona umzimba wakho usoloko ukhupha amafutha ukuze wenze intaphane yemisebenzi, oko ukwenza ikakhulu ngeendlela ezimbini: utshisa amafutha egazini okanye utshisa amafutha kwindawo yokugcina amafutha. Kuba owona msebenzi uphambili we-insulin kukugcina i-fuel kwigazi lizinzile, kuya kuba sengqiqweni ukuba ubukho bayo buthintele amandla omzimba wakho wokutshintshela kwindlela yokutshisa amanqatha.

Nangona kubonakala ngathi kuwe I-insulini iphumile kwiligi yakho xa kufikwa ekulahlekelweni ngamanqatha, ayiyonyani leyo.

Xa isixa esaneleyo seglucose sidliwe (ngendlela yeecarbohydrates), i-insulin yenza umsebenzi omhle wokudala amandla kuyo. Ingxaki yokugcinwa kwamafutha ivela kuphela xa kukho i-glucose eninzi egazini, ngenxa yamanqanaba aphezulu okusetyenziswa kwe-carbohydrate.

Ngale nto engqondweni, kukho iindlela ezimbalwa zokulawula i-insulin:

Ukunciphisa ukusetyenziswa iicarbs: Eyona ndlela icacileyo yokugcina i-insulin iphantsi gcina i-carbohydrate ephantsi. Ekubeni eyona nto ibangela ukukhutshwa kwe-insulin yiswekile yegazi, okukhona isezantsi iswekile yegazi, kokukhona isezantsi impendulo ye-insulin.

Umthambo: Xa uzilolonga, kwenzeka into engummangaliso. Njengoko umzimba wakho ufumana umyalezo wokuba i-fuel evuthayo, yenza "amasango" amaninzi kwiiseli zakho ezivumela ukuba i-glucose ingene kwiiseli zakho. Okukhona unamasango amaninzi, kokukhona iswekile inokuthuthwa ngokufanelekileyo kwaye i-insulin encinci uya kuyidinga ukuququzelela inkqubo ( ¹ ).

Yitya amafutha anempilo: Xa utya amanqatha, awunasiphumo esincinci kumanqanaba akho e-insulin. Uphando lubonisa ukuba i-omega-3 fatty acids inokunyusa uvakalelo lwakho lwe-insulin, ivumela i-glucose yakho yegazi ukuba icocwe ngokufanelekileyo. ² ).

#2. IGlucagon

Ngoku ekubeni uqhelene ne-insulin, lixesha lokuba ufunde malunga neqabane layo: iglucagon. I-insulin kunye neglucagon zidlala kumacala ahlukeneyo kwingqekembe enye. Ngelixa i-insulin ikhutshwa xa kukho iswekile yegazi, iglucagon ikhutshwa xa iswekile yegazi yehla kakhulu.

Isenzo sayo esiphambili (esifana ne-insulin) kukugcina iswekile yegazi izinzile. Nangona kunjalo, apho i-insulin yehlisa iswekile ephezulu yegazi, iglucagon yonyusa iswekile yegazi ephantsi ( ³ ).

Ikwenza ngeendlela ezimbini ( ⁴ ):

1. Ukwenza isibindi sakho sikhulule i-glucose egciniweyo.
2. Ukuvuselela iiseli ezinamafutha ukukhulula amanqatha agciniweyo.

Ewe, iglucagon ngumhlobo wokulahleka kwamafutha.

Nangona ukugcina i-carbs ephantsi (kwaye ngoko i-insulin iphantsi) iya kunceda ngamanqanaba e-glucagon, kukho ezinye iindlela ezimbalwa zokunceda ukwandisa le hormone.

Yitya iprotheyini: Kuye kwafunyaniswa ukuba zombini iprotein yewhey njengoko iimveliso zeyogathi zonyusa umthamo weglucagon ojikeleza egazini. Iiprotheni ezikoku kutya kucingelwa ukuba zincede ukukhuthaza ukukhululwa kweglucagon, enesiphumo esongezelelweyo sokutya.

Ulwa nokudumba: Akufanele kukumangalise ukuba ukutyeba kudla ngokunxulunyaniswa nokuncipha kwamanqanaba eglucagon. Nangona kunjalo, ayizizo iiseli ezityebileyo ezigqithisileyo ngese nganye ezinoxanduva lombutho, kodwa ukudumba oko kuhlala kukhapha ukutyeba.

Olunye uphononongo lude lwafumanisa ukuba unyango lokunciphisa ukudumba lunempembelelo enkulu kwisakhono seeseli ukuvelisa iglucagon, ngelixa ukudumba kona kuthintela ukukhululwa kwayo ( ⁵ ).

#3. ILeptin

Ngelixa i-insulin kunye neglucagon zidlala indima ebalulekileyo ekukhululweni nasekugcinweni kwamafutha, i leptin yenza kwi-engile eyahlukileyo. Ngokusisiseko, i-leptin ijongana nenani lilonke lamandla (njengamafutha agciniweyo) emzimbeni wakho.

Xa usitya kwaye iiseli zakho ezityebileyo ziva ukuba utye amafutha awaneleyo, ziya kukhulula i-leptin njengophawu kwingqondo yakho yokuba kufuneka uyeke ukutya. Ngenxa yesi sizathu, i-leptin idla ngokubizwa ngokuba yi "hormone satiety."

Ubuchopho bakho bufumana umyalezo xa une-leptin ephantsi, ekhokelela ekunqweneleni kokutya ngenxa yeevenkile ezinamafutha aphantsi ( ⁶ ).

Kukho ukuphazamiseka kwemetabolism ebizwa ngokuba "yi-leptin resistance," enokuthi yenzeke xa umntu eneendawo zokugcina amafutha aneleyo, kodwa iiseli zabo ezinamafutha azikwazi ukunxibelelana kakuhle nengqondo yakhe.

Kule meko, iiseli zakho zenza i-leptin eyaneleyo ukuthumela imiyalezo kwingqondo yakho, kodwa ingqondo yakho ayiboni imiyalezo. Oku kubangela ukuba ubuchopho babo buqhubeke nokuthumela imiqondiso yendlala, ehlala ikhokelela ekutyeni kakhulu kwaye ekugqibeleni batyebe kakhulu ( ⁷ ).

Njengoko ubona, ukugcina i-leptin isheke kubalulekile ekunciphiseni ubunzima. Nangona izazinzulu zingekaqinisekisi oyena nobangela wokuxhathisa i-leptin, kukho izinto ezimbalwa onokuzenza ukunceda ukukhuthaza amanqanaba e-leptin esempilweni.

Yenza umthambo: Ukuzivocavoca yinxalenye ebalulekileyo yayo nayiphi na irejimeni yokunciphisa umzimba, kodwa kungekhona nje ukutshisa iikhalori. Ukuzivocavoca okuphakathi kubonakaliswe ukuphucula amanqanaba e-leptin kunye novakalelo ( ⁸ ) ( ⁹ ).

Iphupha: Usenokuba uvile ukuba ukulala yinxalenye ebalulekileyo yokunciphisa umzimba. Phakathi kwezinye iimpawu ezininzi ezihlaziyayo zokulala, ikwanceda umzimba wakho ukuba usebenzise i-leptin ngokufanelekileyo.

Uphando lubonisa ukuba ubude bexesha lokulala bunempembelelo enkulu kumnqweno wakho wokutya kunye nokulawulwa kwehomoni. I-Leptin, ngakumbi, ixhomekeke kwimijikelo yokulala ( ¹⁰ ).

#4. Ghrelin

Kuba i-leptin "yihomoni yesatiety," usenokuba uyazibuza ukuba ngubani "ihomoni yakho yendlala".

Ewe, ihomoni yendlala iya kuba yighrelin.

I-Ghrelin ikhutshwa ngokuphendula kwisisu esingenanto ukuze umzimba wakho wazi ukuba lixesha lokutya kwakhona. Iqalisa iimpawu ezikhuphayo esitulweni sakho ukuya ekhitshini ukuze ufumane ukutya ( ¹¹ ).

Njengoko unokucinga, ukusebenza ngokufanelekileyo kwale hormone kubalulekile ekulahlekeni kobunzima. Ukuba umzimba wakho uvelisa i-ghrelin eninzi kakhulu ngexesha elingafanelekanga, kunokwenzeka ukuba utyebe.

Emva kokutya, amanqanaba akho e-ghrelin kufuneka abe phantsi kakhulu. isisu sakho sigcwele kwaye ngoko akukho mfuneko yokutya ngakumbi.

Nangona kunjalo, uphando lubonisa ukuba kubantu abatyebileyo, amanqanaba e-ghrelin emva kokutya awehli njengoko kufanelekile. Oku kugcina umqondiso wokulamba usebenza, osoloko ukhokelela ekusetyenzisweni ngokugqithiseleyo ( ¹² ).

Abaphandi kusafuneka baphinde baphande ukuba ngaba unxibelelwano phakathi kwe-ghrelin kunye nokutyeba kungenxa yokungasebenzi kakuhle kwehomoni, okanye ukuba ukutyeba ngokwako kukhokelela kukungasebenzi kakuhle kwe-ghrelin. Nokuba zithini na iziphumo, kukho ukutya okuthile okubonakala kuchaphazela umsebenzi we-ghrelin.

isiraphu yombona ephezulu yefructose (HFCS): Ukusetyenziswa kwe-HFCS kwandisa ukuxinwa kwe-ghrelin ejikelezayo. Ngelixa nawuphi na umthombo wamafutha, kubandakanywa i-HFCS, kufuneka inciphise ukubonakaliswa kwe-ghrelin, i-HFCS ibonakala inefuthe elikhuthazayo kule hormone. Oko kuthetha ukuba endaweni yokuxelela umzimba wakho ukuba uyeke ukutya, ukutya i-HFCS kuya kukwenza ufune ukutya ngakumbi ( ¹³ ).

Iprotein: Ukusetyenziswa kweeprotheyini kunokuba nefuthe lokunciphisa i-ghrelin. Olunye uphando lufumene ukuba emva kwesidlo sakusasa seprotheyini ephezulu, xa kuthelekiswa nesidlo sakusasa se-carbohydrate, amanqanaba ajikelezayo e-ghrelin ancitshiswe kakhulu. ¹⁴ ).

#5. Cortisol

Nangona uninzi lwabantu lucinga nge cortisol Njenge "hormone yoxinzelelo," eneneni inento eninzi yokwenza nokulinganisela kwamandla kunye nokwakheka komzimba.

Xa uphantsi koxinzelelo, umzimba wakho ukhupha i-cortisol kwi-adrenal glands ukukunceda kuso nasiphi na isiganeko esicinezelayo onokuzifumana ukuso. Kwimeko "yokulwa okanye yokubhabha", i-cortisol ngumhlobo wakho osenyongweni. Ikunceda ukuba ucofe koovimba bakho bamandla, yenza intliziyo yakho impompe, kwaye ikunike amandla akhawulezayo ( ¹⁵ )

Nangona kunjalo, phantsi koxinzelelo olungapheliyo, i-cortisol inokuqala ukuba nemiphumo eyonakalisayo kwinkqubo yakho.

Enye yeempembelelo eziqhelekileyo ze-cortisol ephezulu engapheliyo kukufumana ubunzima phakathi kwecandelo. Nangona abaphandi bengayazi eyona ndlela i-cortisol ibangela ngayo ukugcinwa kwamafutha, inokuba ngenxa yenxalenye yefuthe layo elikhuthaza umdla ( ¹⁶ ) ( ¹⁷ ).

Ukulinganisela amanqanaba akho e-cortisol, kufuneka ulungelelanise impendulo yakho yoxinzelelo. Oku kuthetha ukuba akugcini nje ukuphepha iimeko ezixinzelelekileyo (ezingenakwenzeka kubantu abaninzi), kodwa kwakhona ukunyamekela ukulawula uxinzelelo olungenakuthintelwa olubonakalayo. Nazi ezinye iindlela zokwenza ukunyamezela kwakho uxinzelelo.

Camngca: Mhlawumbi enye yeendlela eziphandiweyo zokulawula uxinzelelo kukucamngca. Nangona kukho iintlobo ezininzi zokucamngca, ukucamngca kwengqondo kuye kwakhokela xa kuziwa ekulawuleni uxinzelelo. Olunye uphando lubonise ukuba emva kokuba amavolontiya angama-30 alandele inkqubo yokucamngca ngengqondo, amanqanaba e-cortisol ehla kakhulu. ¹⁸ ).

Kukho uphando lokuxhasa ukucamngca kwengqondo kunyango lwengxaki yokukhathazeka ngokubanzi, ehambelana namanqanaba aphezulu e-cortisol ( ¹⁹ ) ( ²⁰ ).

Lala kamnandi: Ukuphumla ngokwaneleyo kunokwenza umahluko omkhulu kwindlela ohlangabezana ngayo noxinezeleko. Akukuphela nje ukunika amandla amaninzi okujongana nayo nayiphi na into enokuthi ifike ngendlela yakho, kodwa ibonakaliswe ukunceda ukulawula amanqanaba e-hormone yoxinzelelo ( ²¹ ).

# 6. I-Estrogen

estrogen yincindi yedlala yesondo ebalulekileyo, ngakumbi kwabasetyhini.

Nangona indima yayo ephambili kukulawula imisebenzi yokuzala kumzimba wesetyhini, ikwadlala indima ekuhanjisweni kwamafutha.

Amafutha omzimba, ukuzala kunye nempilo yabasetyhini zihlobene ngokusondeleyo. Ngapha koko, xa abafazi behlisa ubunzima obuninzi, banokufumana ukuhla kwe-estrogen kunye nokunqumama okulandelayo kumjikelo wabo wokuya exesheni. ²² ).

Nangona kunjalo, kufuneka uhlale ukhumbula ukuba ukwehlisa i-estrogen ayisitshixo sokunciphisa umzimba. Enyanisweni, kuchasene noko. Abasetyhini abaninzi abahamba ukuya exesheni (ephawulwa ngamanqanaba e-estrogen ancitshisiweyo) bafumana ubunzima, ngakumbi phakathi ²³ ).

Isitshixo sokunciphisa umzimba xa kuziwa kwi-estrogen yinto yomgaqo we "Goldilocks": kungekhona kakhulu, kungekhona kakhulu, kodwa ngokwaneleyo.

Ngelixa kukho amaxesha kumjikelezo wobomi xa i-estrogen iphakama kwaye iwa ngokwemvelo, kwibhalansi enempilo yonke, kukho izinto ezimbalwa zokuphila ekufuneka ziqwalaselwe.

Umthambo: Ukuzivocavoca kakhulu kunokubangela i-estrogen ithontsi ekhokelela kwi-amenorrhea (ukungabikho komjikelo wokuya exesheni). Nangona kunjalo, umthambo ophakathi ubonakaliswe ukunciphisa amanqanaba e-estrogen aphakamileyo, anokuba nefuthe elihle kubasetyhini abasengozini yomhlaza webele ( ²⁴ ).

Yiphephe iplastiki: Izikhongozeli zeplastiki zihlala zenziwe ngeekhemikhali ezinomsebenzi ofana ne-estrogen emzimbeni wakho. Ukuqonda le ngxaki kuyanda, kodwa iimveliso ezininzi zisaqulathe le michiza nangona imigudu eyenziwa ngabavelisi. Ukuba kunokwenzeka, kusoloko kungcono ukuyiphepha iplastiki ukuba ufuna ukugcina i-estrogen ijongile ( ²⁵ ).

Ukutya imifuno ye-cruciferous: Imifuno yeCruciferous ibonelela ngeenzuzo ezimbalwa zokulinganisela kwe-estrogen:

1. Zihlala zinefiber eninzi, enokunceda ukunciphisa amanqanaba e-estrogen egazini ( ²⁶ ).
2. Ziqulethe ikhompawundi yokukhupha ityhefu (indole-3-carbinol), eye yabonakala inceda i-metabolize estrogen ( ²⁷ ).

Ukutya kwe-ketogenic kunye neehomoni zokunciphisa umzimba

Ubudlelwane phakathi kokulahlekelwa kwesisindo kunye namahomoni ngokucacileyo yinto enzima kwaye ebucayi. Ngethamsanqa, zininzi iindlela zokuphila onokuthi uziqwalasele ukunceda ukugcina iihomoni zakho zilungelelene kwaye zilungiselelwe ukutshiswa kwamafutha.

Kodwa ukutya kwe ketogenic kungena phi?

Ekubeni ukutya kwe-ketogenic ngokwemvelo kuphantsi kwi-carbs, kuthatha enye yoxinzelelo lwehomoni elawula i-glucose. Umzekelo, i-insulin iya kuba nzima ukufumana amafutha okugcina kwiiseli ezinamafutha xa ungasebenzisi i-carbs.

Kwelinye icala, ukungabikho kwe-insulin kunye ne-glucose kunika iglucagon ithuba lokukhulula amanqatha kwiiseli ezinamafutha, ngaloo ndlela inceda ukutshisa amanqatha ( ²⁸ ).

Ukugcina ukutya kwakho kucocekile kwaye kungenakutya okufana nesiraphu yengqolowa ephezulu ye-fructose yenye yeendlela eziphambili zokulawula ihomoni yendlala ighrelin.

Ukuba ukwisidlo se-ketogenic, akufanele ukhathazeke malunga nokutya okuvuselela indlala njengeelekese ze-candy, iisodas, kunye nezinye iimpahla ezipakishwe kakhulu.

Nangona kunjalo, kwi-keto yokutya, uya kufumana isixa esihle seprotheyini, ebonakaliswe ukulinganisa i-ghrelin kwaye ikugcine ugcwele ixesha elide ( ²⁹ ).

Ukongeza, ukutya okune-keto okunokulinganisela kuya kugcwala imifuno ye-fiber-rich cruciferous. Ezi veggies zenza imimangaliso kumanqanaba akho e-estrogen (ukuba ungumfazi), kwaye ziphakathi kweyona veggies yekhabhu ephantsi ngeenxa zonke ( ³⁰ ).

Okukwintsusa

Ukungalali ngokwaneleyo, ukuba ne-estrogen encinci okanye eninzi kakhulu, kunye namanqanaba eswekile engazinzanga zonke ezo zinto zinokubangela ukuba uqokelele amafutha.

Yaye zifana ngantoni zonke ezi zinto? Iihomoni.

Ekupheleni kosuku, ibhalansi ye-hormonal ilawula xa kuziwa ekulahlekeni kwesisindo.

Ngelixa ukubukela ukutya kunye neekhalori kubalulekile, inkqubo yakho yehomoni iphendula kakhulu kunokutya. Kufuneka ulungelelanise indlela yakho yokuphila kunye nokulala okufanelekileyo, ukuhamba, kunye nokulawula uxinzelelo ukuba ufuna ukubona iziphumo zangempela.