IHormone ghrelin: yintoni na, imisebenzi, indlela yokunciphisa kwaye ngaphezu kwayo

Kuthiwani ukuba ndihlala ndifuna ukutya? Le yinkalo yangempela kubafazi nabasetyhini abaninzi. Kodwa bambalwa abantu bayazi ukuba yi-hormone ghrelin edlala indima ebalulekileyo ekulawuleni umuzwa wendlala. I-ghrelin ngakumbi emzimbeni womntu, unamandla ngakumbi. Kunzima ukumelana nomnqweno wokutya, kuba abantu basenamandla okulwa nendalo. Kodwa kukho iindlela ezininzi eziza kunceda ukulawula ukuvalelwa yindlala ngokuchaphazela iinkqubo zomzimba zomzimba. Ukumelana nemithetho embalwa elula, unokuthatha amandla phezu kwesondlo sakho.

Ukuphelisa indlala

Abantu abaninzi abanenkinga yokunciphisa umzimba, banomdla kwii hormone ghrelin? Indlela yokunciphisa kwaye yintoni? Njengoko kwavela, ukusetyenziswa kwezidalwa ezithile kunye neziyobisi kunokubangela inkqubo esebenzayo yokuvelisa umzimba wehomoni yendlala. Ngenxa yoko, umntu unesidlo esinobunzima, oko kungenangqiqo ukungayihoyi. Ngokuqhelekileyo abantu bathetha malunga nento abafuna ukuyidla, naphezu kwentlanzi yokugqibela. Ngaloo ndlela, umntu akabonakali nje ngokugqithiseleyo, kodwa kwaye uhlala ekhululekile esiswini kunye neengxaki zempilo ezinzulu.

Ukutya okunokukunceda ukukhawuleza kuzaliswe

Ukukhawuleza ukuzalisekisa ngesahlulo esincinci sokutya, kufuneka ukwazi ukuba kukuphi ukutya okumele kusetshenziswe. Ukutya okunomxholo ophezulu we-fiber kuya kunceda ukunweba iindonga zesisu, okubangela ukuhla kwezinga le-hormone ye-ghrelin. Kubalulekile ukulungiselela izitya ezivela kwiziqhamo, imifuno, iifleji okanye imbewu. Iimveliso ezinjalo zibangela ukuphendulwa kwe-hormonal, apho umntu ngokukhawuleza uzalisekile. Kubalulekile ukukhusela iimveliso ezifana ne-pasta, iigebengu, ii-cookies kunye nabo bonke abanomgubo omhlophe ekubunjweni kwabo. Ukutya okunjalo akuyi kunceda ukunweba izindonga zesisu nokunciphisa izinga lehomoni yendlala.

I-Omega-3 fatty acids

Ukusetyenziswa kwe-omega-3 fatty acids idlala indima ebalulekileyo ekuphuculeni umsebenzi wokuxilisa umzimba. Umxholo ophezulu kula ma-acids yi-tuna, i-trout, i-pine nut, iklabishi, kunye nembewu ye-fox. Ukusetyenziswa kweemveliso ezinjalo kuya kunceda ukulawula i-hormone ghrelin. Ukongezelela, bafaka isandla ekuqiniseni uxhulumaniso phakathi kweeseli zengqondo kunye neptin (i-hormone ye-saturation).

Inkqubo yokugonya ngokufanelekileyo

Kubalulekile ukukhumbuza ukuba ukuba kukho iingxaki kwi-tract static tract, ngokokuqala kukho konke kuyimfuneko ukulungelelanisa ibhaltriya. Ukusetyenziswa kokutya okuqukethe iprobiotics kuya kunceda ukubuyisela umgudu wokutya. Abancedisi abancedisayo kulo msebenzi unzima ziintlobo zeegourts zendalo, anyanisi, iibhanana, igalikhi kunye nemifuno eluhlaza. Zinceda isisu ukuba sitshise ukutya ngokukhawuleza, kwaye sigcine i-peptidi hormone yindlala, ejongene nemisebenzi yomzimba kunye ne-endocrine yomzimba womntu.

Ukusela kunye nokungabandakanyi amanqatha

Ukuqhelanisa umsebenzi wesisu, kubaluleke kakhulu ukusela amanzi amaninzi. Akukhenxisi nje iicekisi eziyingozi emzimbeni, kodwa kunceda ukunciphisa ukuvalelwa kwindlala. Ukongezelela kwamanzi aqhelekileyo, izondlo ziyacetyiswa ukuba zisele itiye eluhlaza. Iqulethe i-antioxidant ebalulekileyo, apho unokunyusa izinga le-cholecystokinin (i-hormone eyanciphisa ukutya). Ukongezelela, akufanele usebenzise kakubi i-fat, njengoko "yithanda" i-hormone ghrelin. Ukuba ukutya komntu kulawulwa ngamafutha, umphumo ukwanda kwendlala kunye nokunciphisa ubunzulu beengcamango zomnatha.

Imveliso yexesha elide

Ukuze uhlale unesimo esifanelekileyo, kufuneka ukwazi malunga nabancedisi njengemveliso ye-saturation ende. Bahlala kwisisu ixesha elide kunabanye. Iimveliso ezinjalo ziquka inyama, kodwa akufanele zixhatshazwe, njengoko inika umthwalo onamandla ngokufanelekileyo kwinkqubo yokutya. Kukho izitya ezininzi ezihlala kwisisu ngokude ngokwaneleyo ngenxa yesakhiwo sabo esikhethekileyo. Abazilimazi ukugaya kunye nokulawula i-peptide hormone yindlala. Ezi izitya ziquka iisobho, iifatata ezigcotyiweyo, kunye neentlobo zeenkcazelo ezivela kwimifuno neziqhamo. Kubalulekile ukwazi ukuba ukuba uthatha iimveliso ezifanayo kwaye uzipheke ngezindlela ezimbini ezahlukeneyo, umphumo uya kuhluke ngokupheleleyo. Izidlo ziphekwe ngendlela eqhelekileyo, ziya kutsalwa ngumzimba kabini ngokukhawuleza njengoko ezo ziphendukile zibe ngamazambane ahlambulukileyo. Indlela efanelekileyo kukubetha iisobho kunye neenkcaza nge-blender.

Ukusetyenziswa okuthe ngqo kwe-fructose

Ukutya okuqulethe ixabiso elikhulu le-fructose liphazamisa ukuveliswa kwe-leptin, okukhuthaza ukuzaliseka ngokukhawuleza. Ngenxa yokutya ukutya okunjalo, umntu unengqondo elambileyo, apho kunzima kuye ukujamelana nayo. Ngenxa yoko, umzimba ufumana iikhalori ezininzi kunokuba zifunwa. Kodwa akunakwenzeka ukukhuphela i-fructose ngokupheleleyo. Kufuneka ubeke iliso ubuninzi balo kwimifuno kunye neziqhamo.

Ukulala ubunjani yingxenye ebalulekileyo yokutya okunempilo

Izifundo zibonise ukuba i-hormone ghrelin inokunyuka ngenxa yokungabikho kokulala. Umntu kufuneka alale ubuncinane iiyure ezisixhenxe ngosuku, kwaye iinkqubo zokugaya ziza kuphelelwa, kwaye ukuziva ukulamba kuya kunciphisa kakhulu. Abo bantu bahlala bexosypaet, badla ngokutya, kwaye banokuziva bexinzekile esiswini.

Imidlalo iyisiqinisekiso sempilo

Ingxaki yobunzima obunzima, ngelanga, ayiyekanga ukufaneleka. Abantu abaninzi bahlala kwiidlo eziqinileyo, okanye bakhupha umzimba wabo ngokuzikhandla ngokwenyama. Nangona kubalulekile ukubambelela kumlinganiselo kwizinto zonke: kwisondlo, nakwizemidlalo. Ukuzilolonga rhoqo kuya kunceda ukugcina i-hormone ghrelin phantsi kolawulo. Indlela yokunciphisa nokuyeka ukunyuka kwinqanaba layo emzimbeni? Okokuqala kwaye kufuneka usebenzise yonke imihla. Ukuzivocavoca kufuneka kunikezwe ubuncinane isiqingatha seyure. Ukutya okunokulinganisela kunye nokuzilolonga rhoqo kuya kunceda ukucima ukutya kwakho nokunciphisa ubungakanani besisu sakho, okuya kukukhokelela ekulahlekeni kwesisindo ngaphandle kokulimaza kwimpilo yakho.

Yithi cha ukuxinezeleka!

Iingcali zenzululwazi ziye zafakazela ukuba i-cortisol, eyi- hormone yoxinzelelo, ibangela ukuba umntu anqwenele ukutya okuzaliswe ngama-carbohydrate namafutha. Ngokuqhelekileyo abantu bazama ukukhulula ukuphazamiseka kwemixhaphazo, ukudla ukutya okuninzi okomnandi okanye umgubo. Kodwa ngenxa yoko, kukho enye ingxaki enye enxulumene nobunzima obukhulu. Ngoko ke kubaluleke kakhulu ukubeka iliso nje kuphela kwimizimba, kodwa kunye nokuziphatha komzimba. Ukuhamba ngokwemvelo, umculo ozolileyo onokuthula, ukucamngca, ukuhluthwa ngokukhululeka kuya kunceda ukususa uxinzelelo. Kubalulekile ukubeka iliso kwaye kungabikho uxinzelelo lokulawula ingqondo.

Ngaba uGelenin ungumhlobo okanye utshaba?

I-hormone yesondlo i-ghrelin kubantu abaninzi ibangele ubudlelwane obubi. Kodwa ungumcebisi obaluleke kakhulu kwezo zinto ezihambelana nokutya okunempilo kunye nendlela yokuphila enempilo. Ufuna nje ukuphulaphula umzimba wakho. Ubunzima obuphantsi kwaye ugcine isimo esomeleleyo esomeleleyo - kulula. Musa ukusebenzisa umgudu ogqithiseleyo kwaye unciphise ngokupheleleyo ukusebenzisa nayiphi na imveliso, kunye nokudlala imidlalo yokugqoka. Izenzo ezinjalo aziyi kubakho kwiziphumo ezilungileyo, kuba yonke into ebomini ifanele ivumelane. Ngokutya okunokulinganisela, kunye nokuzikhandla okuqhelekileyo kunye nokukhanya, i-hormone ye-ghrelin ayisongeli umntu.