6 amahomoni abalulekile okwehlisa isisindo kanye nendlela yokuwabhalanse

Ukugcina isisindo esinempilo kungaba esinye sezici eziyinselele kakhulu zempilo.

Kunemibono eminingi namasu okwehlisa isisindo. Kodwa-ke, into eyodwa icacile: uma ama-hormone akho engalawuleki, ukulahlekelwa isisindo kuyoba umzabalazo futhi cishe ngokuqinisekile ukulahlekelwa.

Kodwa kunama-hormone amaningi emzimbeni, yimaphi enza umehluko uma kuziwa esisindweni?

Ama-hormone ahlobene kanjani nokuncipha kwesisindo?

Lapho abantu abaningi becabanga ngokuncipha kwesisindo, isazela sabo sokuqala siwukuba babuyele embonweni omdala “wamakhalori ama-calories out”.

Nakuba kuyiqiniso ukuthi inani lokudla okudlayo lithonya inqubo yakho yokulahlekelwa isisindo, akusona isici esibaluleke kakhulu okufanele usicabangele. Eqinisweni, ukubeka ama-calories kuqala kuyindlela eqinisekile yokucekela phansi imigomo yakho yokulahlekelwa isisindo.

Isizathu salokhu silula kakhulu: uma ama-hormone akho engabandakanyeki kuleyo zibalo, ungazama kaninginingi, kodwa ngeke ulahlekelwe isisindo.

Uhlelo lwakho lwamahomoni ludlala indima ebalulekile ekugcineni isisindo sakho. Kusukela ekudambiseni izifiso zakho kuye ekubambeleleni ezitolo zamafutha ekupheleni kosuku, amahomoni akho abiza ishothi.

Ngakho-ke yimaphi ama-hormone okudingeka ukwazi ngawo nokuthi ungawaphatha kanjani?

Masingene kumahomoni e-keto ukuze sinciphise isisindo.

6 amahomoni abalulekile okwehlisa isisindo kanye nendlela yokuwabhalanse

#1. I-insulin

Uma kuziwa ekunciphiseni isisindo, ukulawulwa ushukela wegazi kubalulekile. Futhi uma kuziwa ekulawulweni kukashukela wegazi, i-insulin ye-hormone ibalulekile.

Inani likashukela (noma i-glucose) egazini lakho lilawulwa ngokuqinile ngumzimba wakho ngenxa yomsebenzi ongase ube yingozi wama-molecule kashukela oweqile. Futhi indlela ephumelela kakhulu yokukhipha i-glucose egazini ukuyisa emangqamuzaneni ukuze isetshenziselwe amandla noma igcinwe njengamafutha.

I-insulin yi-hormone enesibopho sokulawula inani le-glucose egazini nganoma yisiphi isikhathi.

Nakuba idlala indima ebalulekile ekutholeni amandla emangqamuzaneni ukuze ashise uphethiloli, yaziwa nangokuthi "i-hormone yokugcina amafutha" ngenxa yendima yayo ekusizeni i-blood glucose ukuthi igcinwe njengamafutha.

Ngaphezu kwalokho, i-insulin inomphumela owaziwa ngokuthi "i-antilipolytic", okusho ukuthi kuvimbela umzimba ekusebenziseni amafutha ukuze uphethise.

Nakuba umzimba wakho ulokhu ukhipha uphethiloli ukuze wenze inqwaba yemisebenzi, lokho ukwenza ngokuyinhloko ngezindlela ezimbili: ushisa uphethiloli egazini noma ushisa uphethiloli osuka ekugcinweni kwamafutha. Njengoba umsebenzi oyinhloko we-insulin uwukugcina uphethiloli uzinzile egazini, kungaba nengqondo ukuthi ukuba khona kwayo kuzovimba ikhono lomzimba wakho lokushintshela kumodi yokushiswa kwamafutha.

Nakuba kungase kubonakale kuwe ukuthi insulini iphumile kuligi yakho uma kuziwa ekulahlekelweni ngamafutha, lokho akusona isitatimende esiyiqiniso ngokuphelele.

Lapho kusetshenziswa inani elanele le-glucose (ngesimo samacarbohydrates), i-insulin yenza umsebenzi omuhle wokudala amandla ngayo. Inkinga yokugcinwa kwamafutha ivele kuphela lapho kunoshukela omningi egazini, ngenxa yamazinga aphezulu okusetshenziswa kwama-carbohydrate.

Ngalokhu engqondweni, kunezindlela ezimbalwa zokulawula i-insulin:

Yehlisa ukusetshenziswa kwe ama-carbohydrate: Indlela esobala kakhulu yokugcina i-insulin iphansi gcina ukudla okune-carbohydrate kuphansi. Njengoba i-trigger enkulu yokukhishwa kwe-insulin ingushukela wegazi, ukwehla kweglucose yegazi, kuyancipha ukusabela kwe-insulin.

Ukuzivocavoca: Uma uzivocavoca, kwenzeka okuthile okuwumlingo. Njengoba umzimba wakho uthola umyalezo wokuthi ushisa uphethiloli, udala "amasango" engeziwe kulwelwesi lwamaseli akho avumela i-glucose eyengeziwe ukuthi ingene kumaseli akho. Uma unamasango engeziwe, i-glucose ingathuthwa ngendlela efanele futhi i-insulin encane uzoyidinga ukwenza lula inqubo ( ¹ ).

Yidla amafutha anempilo: Lapho udla amafutha, awunawo umthelela omncane emazingeni akho e-insulin. Ucwaningo luze lubonise ukuthi i-omega-3 fatty acids ingakhuphula ukuzwela kwakho kwe-insulin, ivumele i-glucose yakho ukuthi isuswe ngokuphumelelayo. ² ).

#2. IGlucagon

Manje njengoba usujwayelene ne-insulin, sekuyisikhathi sokufunda ngozakwabo: iglucagon. I-insulin neglucagon zidlala ezinhlangothini ezihlukene zohlamvu lwemali olufanayo. Ngenkathi i-insulin ikhishwa lapho kukhona ushukela wegazi, iglucagon ikhishwa lapho ushukela wegazi wehla kakhulu.

Isenzo sayo esiyinhloko (esifana ne-insulin) ukugcina ushukela wegazi uzinzile. Kodwa-ke, lapho i-insulin yehlisa ushukela wegazi ophakeme, i-glucagon inyusa ushukela wegazi ophansi ( ³ ).

Ikwenza ngezindlela ezimbili ( ⁴ ):

1. Ukwenza kusebenze isibindi sakho ukuze ukhulule i-glucose egciniwe.
2. Ukwenza kusebenze ama-fat cells ukuze akhulule amafutha agciniwe.

Yebo, i-glucagon ingumngane wokulahlekelwa kwamafutha.

Nakuba ukugcina ama-carbohydrate ephansi (ngakho-ke i-insulin iphansi) kuzosiza emazingeni e-glucagon, zikhona ezinye izindlela ezimbalwa zokusiza ukwandisa le hormone.

Yidla amaprotheni: Kutholakale ukuthi kokubili whey amaprotheni njengoba imikhiqizo ye-yogurt inyusa inani le-glucagon ejikeleza egazini. Amaprotheni akulokhu kudla kucatshangwa ukuthi asize ukukhululwa kwe-glucagon, enomphumela owengeziwe wokusuthisa.

Ilwa nokuvuvukala: Akufanele kukumangaze ukuthi ukukhuluphala kuvame ukuhlotshaniswa namazinga e-glucagon ancishisiwe. Kodwa-ke, akuwona amaseli amafutha amaningi ngese ngalinye anesibopho sale nhlangano, kodwa ukuvuvukala lokho kuvame ukuhambisana nokukhuluphala.

Olunye ucwaningo lwaze lwathola ukuthi ukwelashwa ukunciphisa ukuvuvukala kunomthelela omkhulu emandleni amaseli okukhiqiza iglucagon, kuyilapho ukuvuvukala kuvimbela ukukhululwa kwayo ( ⁵ ).

#3. I-Leptin

Ngenkathi i-insulin ne-glucagon idlala indima ebalulekile ekukhululweni nasekugcinweni kwamafutha, i- i-leptin yenza nge-engeli ehlukile. Ngokuyinhloko, i-leptin iphathelene nesamba senani lamandla (njengamafutha agciniwe) emzimbeni wakho.

Lapho udla futhi amangqamuzana akho amafutha ezwa ukuthi udle uphethiloli owanele, azokhulula i-leptin njengophawu ebuchosheni bakho ukuthi kufanele uyeke ukudla. Ngenxa yalesi sizathu, i-leptin ivame ukubizwa ngokuthi "i-hormone ye-satiety."

Ubuchopho bakho bubuye buthole umlayezo uma une-leptin ephansi, okuholela ekufiseni ukudla ngenxa yezitolo ezinamafutha aphansi ( ⁶ ).

Kunokuphazamiseka kwe-metabolic okubizwa ngokuthi “i-leptin resistance,” okungenzeka uma othile enezitolo zamafutha ezanele, kodwa amangqamuzana amafutha awakwazi ukuxhumana kahle nobuchopho bakhe.

Kulokhu, amaseli akho enza i-leptin eyanele ukuthumela imilayezo ebuchosheni bakho, kodwa ubuchopho bakho abukwazi ukubona imilayezo. Lokhu kubangela ukuthi ubuchopho babo buqhubeke nokuthumela izimpawu zendlala, okuvame ukuholela ekudleni ngokweqile futhi ekugcineni bakhuluphale ( ⁷ ).

Njengoba ubona, ukugcina i-leptin ibalulekile ekwehliseni isisindo. Nakuba ososayensi bengakayitholi imbangela yangempela yokumelana ne-leptin, kunezinto ezimbalwa ongazenza ukuze usize ukukhuthaza amazinga e-leptin anempilo.

Yenza ukuzivocavoca umzimba: Ukuzivocavoca kuyisici esibalulekile sanoma yiluphi uhlobo lokunciphisa umzimba, kodwa hhayi nje ukushisa ama-calories. Ukuzivocavoca okulinganiselayo kukhonjisiwe ukuthuthukisa amazinga e-leptin nokuzwela ( ⁸ ) ( ⁹ ).

Iphupho: Kungenzeka ukuthi uzwile ukuthi ukulala kuyingxenye ebalulekile yokulahlekelwa isisindo. Phakathi kwezinye izici eziningi ezivuselelayo zokulala, futhi kusiza umzimba wakho ukusebenzisa i-leptin ngendlela efanele.

Ucwaningo lubonisa ukuthi ubude besikhathi sokulala bunomthelela omkhulu ekulawulweni kwakho nasekulawuleni ama-hormone. I-Leptin, ikakhulukazi, incike emijikelezweni yokulala ( ¹⁰ ).

#4. Ghrelin

Njengoba i-leptin "yi-hormone ye-satiety," ungase uzibuze ukuthi ubani "i-hormone yendlala" yakho.

Yebo, i-hormone yendlala ingaba i-ghrelin.

I-Ghrelin ikhishwa ngenxa yesisu esingenalutho ukuze umzimba wakho wazi ukuthi sekuyisikhathi sokuphinda udle. Iqala imicibisholo ekukhipha esihlalweni sakho futhi ikuyise ekhishini ukuze uthole ukudla ( ¹¹ ).

Njengoba ungacabanga, ukusebenza kahle kwale hormone kubalulekile ekunciphiseni isisindo. Uma umzimba wakho ukhiqiza i-ghrelin eningi ngesikhathi esingalungile, kungenzeka ukuthi ukhuluphale.

Ngemuva kokudla, amazinga akho e-ghrelin kufanele abe phansi kakhulu. isisu sakho sigcwele ngakho-ke asikho isidingo sokudla okwengeziwe.

Nokho, ucwaningo lubonisa ukuthi kubantu abakhuluphele ngokweqile, amazinga e-ghrelin ngemva kokudla awehli ngendlela efanele. Lokhu kugcina isignali yendlala isebenza, okuvame ukuholela ekuphuzeni ngokweqile ( ¹² ).

Abacwaningi kusamele baqhubeke nophenyo ukuthi ingabe ukuxhumana phakathi kwe-ghrelin nokukhuluphala kungenxa yokungasebenzi kahle kwe-hormone, noma ukuthi ukukhuluphala kuholela ekungasebenzini kahle kwe-ghrelin. Ngaphandle kwemiphumela, kukhona ukudla okuthile okubonakala kuthinta umsebenzi we-ghrelin.

I-high fructose corn syrup (HFCS): Ukusetshenziswa kwe-HFCS kukhulisa ukugcwala kwe-ghrelin ejikelezayo. Nakuba noma yimuphi umthombo kaphethiloli, okuhlanganisa i-HFCS, kufanele yehlise ukusayinda kwe-ghrelin, i-HFCS ibonakala inomphumela ovuselelayo kule hormone. Lokho kusho ukuthi esikhundleni sokutshela umzimba wakho ukuthi uyeke ukudla, ukudla i-HFCS kuzokwenza ufune ukudla kakhulu ( ¹³ ).

Amaprotheni: Ukusetshenziswa kwamaprotheni kungase kube nomthelela wokwehlisa i-ghrelin. Olunye ucwaningo lwathola ukuthi ngemva kokudla kwasekuseni okunamaprotheni amaningi, uma kuqhathaniswa nesidlo sasekuseni esine-carbohydrate ephezulu, amazinga e-ghrelin ajikelezayo ancipha kakhulu ( ¹⁴ ).

#5. I-Cortisol

Nakuba abantu abaningi becabanga i-cortisol Njenge "hormone yokucindezeleka," empeleni ihlobene kakhulu nokulinganisela kwamandla kanye nokwakheka komzimba.

Uma ungaphansi kwengcindezi, umzimba wakho ukhulula i-cortisol ezinhlakeni zakho ezikhiqiza ama-adrenal ukuze ikusize kunoma yisiphi isenzakalo esicindezelayo ongazithola ukuso. Esimeni "sokulwa noma sokundiza", i-cortisol ingumngane wakho omkhulu. Kukusiza ukuthi ubambe iqhaza ekugcinweni kwakho kwamandla, kwenze inhliziyo yakho impompe, futhi kukunikeze amandla asheshayo ( ¹⁵ )

Kodwa-ke, ngaphansi kwengcindezi engapheli, i-cortisol ingaqala ukuba nemiphumela elimazayo ohlelweni lwakho.

Omunye wemiphumela emibi evamile ye-cortisol ephezulu engapheli ukuzuza isisindo phakathi nesigaba. Nakuba abacwaningi bengayazi indlela eqondile i-cortisol ebangela ngayo ukugcinwa kwamafutha, kungase kube ngenxa yomphumela wayo wokuvuselela isifiso sokudla ( ¹⁶ ) ( ¹⁷ ).

Ukuze ulinganise amazinga akho e-cortisol, kufanele ulinganise impendulo yakho yokucindezeleka. Lokhu akusho nje ukugwema izimo ezicindezelayo (okuyinto engenakwenzeka kubantu abaningi), kodwa futhi nokunakekela ukuphatha izingcindezi ezingenakugwemeka ezibonakala. Nazi ezinye izindlela zokwakha ukubekezelela ukucindezeleka.

Ukuzindla: Mhlawumbe enye yezindlela ezicwaningiwe kakhulu zokulawula ukucindezeleka iwukuzindla. Nakuba kunezinhlobo eziningi zokuzindla, ukuzindla kwengqondo kuye kwahola uma kuziwa ekulawuleni ukucindezeleka. Olunye ucwaningo lwabonisa ukuthi ngemva kokuba amavolontiya angu-30 elandela uhlelo lokuzindla ngokucabangela, amazinga e-cortisol ehla kakhulu ( ¹⁸ ).

Kukhona nocwaningo lokusekela ukuzindla kwengqondo ekwelapheni ukuphazamiseka kokukhathazeka okujwayelekile, okuhlotshaniswa namazinga aphezulu e-cortisol ( ¹⁹ ) ( ²⁰ ).

Bhala kahle: Ukuphumula okuhle kungenza umehluko omkhulu endleleni obhekana ngayo nokucindezeleka. Akugcini nje ngokukunika amandla engeziwe okubhekana nanoma yini engase ifike endleleni yakho, kodwa futhi kuboniswe ukusiza ukulawula amazinga akho e-hormone yokucindezeleka ( ²¹ ).

#6. I-Estrogen

i-estrogen iyi-hormone yocansi ebalulekile, ikakhulukazi kwabesifazane.

Nakuba indima yayo eyinhloko iwukulawula imisebenzi yokuzala emzimbeni wesifazane, iphinde ibambe iqhaza ekusabalaliseni amafutha.

Amafutha omzimba, ukuzala kanye nempilo yabesifazane kuhlobene eduze. Eqinisweni, lapho abesifazane belahlekelwa isisindo esiningi kakhulu, bangathola ukwehla kwe-estrogen futhi bame kancane emjikelezweni wabo wokuya esikhathini ( ²² ).

Kodwa-ke, kufanele ukhumbule ukuthi ukwehlisa i-estrogen akusona isihluthulelo sokulahlekelwa isisindo. Eqinisweni, kuphambene. Abesifazane abaningi abadlula ekunqamukeni kokuya esikhathini (okuphawulwa amazinga e-estrogen ancishisiwe) bazuza isisindo, ikakhulukazi phakathi nendawo ( ²³ ).

Isihluthulelo sokulahlekelwa isisindo uma kuziwa ku-estrogen yinto yesimiso se-"Goldilocks": hhayi kakhulu, hhayi kancane kakhulu, kodwa ngokwanele.

Nakuba kunezikhathi emjikelezweni wokuphila lapho i-estrogen iphakama futhi yehle ngokwemvelo, ukuze kube nebhalansi enempilo yonke, kunezici ezimbalwa zokuphila okufanele zicatshangelwe.

Ukuzivocavoca: Ukuvivinya umzimba kakhulu kungabangela amaconsi e-estrogen aholela ekubeni i-amenorrhea (ukungabikho komjikelezo wokuya esikhathini). Kodwa-ke, ukuvivinya umzimba okusesilinganisweni kuye kwaboniswa ukunciphisa amazinga e-estrogen aphakeme, okungase kube nomthelela omuhle kwabesifazane abasengozini yomdlavuza webele ( ²⁴ ).

Gwema ipulasitiki: Iziqukathi zepulasitiki zivame ukwenziwa ngamakhemikhali anomsebenzi ofana ne-estrogen emzimbeni wakho. Ukuqwashisa ngale nkinga kuyanda, kodwa imikhiqizo eminingi isaqukethe la makhemikhali naphezu kwemizamo engcono kakhulu yabakhiqizi. Uma kungenzeka, kuhle ngaso sonke isikhathi ukugwema ipulasitiki uma ufuna ukugcina i-estrogen isesimweni ( ²⁵ ).

Ukudla imifino ye-cruciferous: Imifino ye-Cruciferous inikeza izinzuzo ezimbalwa zebhalansi ye-estrogen:

1. Zivame ukuba ne-fiber ephezulu, engasiza ukwehlisa amazinga e-estrogen egazini ( ²⁶ ).
2. Aqukethe isakhi esikhipha ubuthi (indole-3-carbinol), okuye kwaboniswa ukusiza ukugaya i-estrogen ( ²⁷ ).

Ukudla kwe-ketogenic nama-hormone okwehlisa isisindo

Ubudlelwano phakathi kokuncipha kwesisindo namahomoni ngokusobala kuyindaba eyinkimbinkimbi futhi ebucayi. Ngenhlanhla, kunezici ezimbalwa zokuphila ongazicabangela ukuze usize ukugcina amahomoni akho elinganisela futhi elungiselelwe ukushiswa kwamafutha.

Kodwa i-ketogenic diet ingena kuphi?

Njengoba ukudla kwe-ketogenic ngokwemvelo kuphansi kuma-carbs, kuthatha enye ingcindezi kumahomoni alawula i-glucose. Isibonelo, i-insulin izoba nesikhathi esinzima sokuthola uphethiloli ozowugcina kumaseli amafutha uma ungawadli ama-carbohydrate.

Ngakolunye uhlangothi, ukungabikho kwe-insulin ne-glucose kunikeza i-glucagon ithuba lokukhulula amafutha emangqamuzaneni amafutha, ngaleyo ndlela kusize ukushisa amafutha ( ²⁸ ).

Ukugcina ukudla kwakho kuhlanzekile futhi kungenakudla okufana nesiraphu yommbila ephezulu ye-fructose kungenye yezindlela ezibalulekile zokulawula ihomoni yendlala i-ghrelin.

Uma udla ukudla okune-ketogenic, akudingeki ukhathazeke ngokudla okuvuselela indlala njengama-candy bars, ama-sodas, nezinye izimpahla ezipakishwe kakhulu.

Kodwa-ke, ekudleni kwe-keto, uzothola inani elihle lamaprotheni, okukhonjiswe ukulinganisa i-ghrelin futhi ikugcine ugcwele isikhathi eside ( ²⁹ ).

Ukwengeza, ukudla okunokulinganisela kwe-keto kuzogcwala imifino ye-cruciferous enefiber. Le mifino yenza izimanga kumazinga akho e-estrogen (uma ungowesifazane), futhi iphakathi kwemifino ephansi kakhulu ye-carb ezungezile ( ³⁰ ).

Umugqa ongezansi

Ukungalali ngokwanele, ukuba ne-estrogen encane noma eningi kakhulu, kanye namazinga kashukela egazini angazinzile yizo zonke izici ezingabangela ukuba uqongelele amafutha.

Futhi zifana ngani zonke lezi zinto? Amahomoni.

Ekupheleni kosuku, ibhalansi ye-hormonal ilawula uma kuziwa ekulahlekelweni kwesisindo.

Ngenkathi ukubuka ukudla nama-kilojoule kubalulekile, uhlelo lwakho lwamahomoni lusabela kokuningi kunokudla. Udinga ukulinganisa indlela yakho yokuphila nokulala okufanele, ukunyakaza, nokulawula ingcindezi uma ufuna ukubona imiphumela yangempela.