Izindlela Eziqinisekisiwe Zokulungisa AmaHormone Alawula Isisindo Sakho

-Delile

• 1. I-insulini
• 2. ILeptin
• 3. IGhrelin
• 4. ICortisol
• 5. I-Estrogen
• 6.I-Neuropeptide Y (NPY)
• 7.I-Glucagon-Njenge-Peptide-1 (GLP-1)
• 8.Cholecystokinin (CCK)
• 9.I-Peptide YY (PYY)
• 10. Kukhona okunye?

Isisindo sakho silawulwa kakhulu ngamahomoni.

Ucwaningo lukhombisa ukuthi ama-hormone athonya ukuthanda kwakho ukudla nokuthi ugcina amafutha angakanani (,,).

Nazi izindlela eziyi-9 “zokulungisa” ama-hormone alawula isisindo sakho.

1. I-insulini

I-insulini yihomoni ekhiqizwa amaseli we-beta amanyikwe akho.

Ifihlwa ngamanani amancane usuku lonke nangemali emikhulu ngemuva kokudla.

I-insulin ivumela amangqamuzana akho ukuthi athathe ushukela wegazi ukuthola amandla noma ukuwagcina, kuya ngokuthi yini edingekayo ngaleso sikhathi.

I-insulini futhi iyi-hormone enkulu yokugcina amafutha emzimbeni. Itshela amangqamuzana amafutha ukuthi agcine amafutha, futhi avimbele amanoni agciniwe ukuthi angahlehli.

Lapho amaseli emelana ne-insulin (ejwayelekile kakhulu), womabili ushukela wegazi namazinga e-insulin akhuphuka kakhulu.

Amazinga e-insulin aphakeme ngokungapheli (abizwa ngokuthi i-hyperinsulinemia) kungaholela ezinkingeni eziningi zezempilo, kufaka phakathi ukukhuluphala kanye ne-metabolic syndrome (,, 6).

Ukudla ngokweqile - ikakhulukazi ushukela, ama-carbohydrate acwengekile, nokudla okusheshayo - kuqhuba ukumelana ne-insulin futhi kukhuphule amazinga e-insulin (,,).

Nawa amanye amathiphu wokumisa amazinga e-insulin futhi uthuthukise ukuzwela kwe-insulin:

• Gwema noma nciphisa ushukela: Inani eliphezulu le-fructose ne-sucrose likhuthaza ukumelana ne-insulin futhi likhuphule amazinga e-insulin (,,,,,).
• Nciphisa ama-carbohydrate: Ukudla okune-carb ephansi kungadala ukwehla ngokushesha kwamazinga e-insulin (,,,).
• Gcwalisa amaprotheni: Amaprotheni empeleni akhulisa i-insulin esikhathini esifushane. Kodwa-ke, kufanele iholele ekwehliseni isikhathi eside ukumelana ne-insulin ngokusiza ukuthi ulahlekelwe ngamafutha esiswini (,).
• Faka amafutha amaningi anempilo: Amafutha e-Omega-3 atholakala ezinhlanzini ezinamafutha angasiza ukwehlisa amazinga e-insulin azilile ().
• Ukuzivocavoca umzimba njalo: Abesifazane abakhuluphele ngokweqile ababehamba ngokushesha noma begijima baba nokuthuthuka ekuzweleni kwe-insulin ngemuva kwamasonto e-14 esifundweni esisodwa (,,).
• Thola i-magnesium eyanele: Abantu abamelana ne-insulin bavame ukuba ne-magnesium encane, futhi izengezo ze-magnesium zingathuthukisa ukuzwela kwe-insulin (,,).
• Phuza itiye eliluhlaza: Itiye elihlaza linganciphisa ushukela wegazi namazinga e-insulin (,).

Ngezansi:

I-insulini yiyona hormone eyinhloko yokugcina amafutha emzimbeni. Ukunciphisa ukudla ushukela, ukusika ama-carbs nokuzivocavoca umzimba kuyizindlela ezingcono kakhulu zokwehlisa amazinga e-insulin.

2. ILeptin

ILeptin ikhiqizwa ngamangqamuzana akho amafutha.

Ithathwa njenge "satiety hormone" eyehlisa isifiso sokudla futhi ikwenze uzizwe ugcwele.

Njenge-hormone esayinayo, indima yayo ukuxhumana ne-hypothalamus, ingxenye yobuchopho bakho elawula isifiso sokudla nokudla.

ULeptin utshela ubuchopho ukuthi kunamafutha anele kwisitoreji futhi akusadingeki okunye, okusiza ukuvimbela ukudla ngokweqile.

Abantu abakhuluphele ngokweqile noma abakhuluphele ngokuvamile banezinga eliphakeme kakhulu leptin egazini labo. Eqinisweni, isifundo esisodwa sathola ukuthi amazinga e-leptin kubantu abakhuluphele ayephindwe izikhathi ezine kunabantu abanesisindo esijwayelekile ().

Uma i-leptin inciphisa ukudla, khona-ke abantu abakhuluphele kakhulu abanamazinga aphezulu e-leptin kufanele baqale ukudla kancane futhi banciphise isisindo.

Ngeshwa, ukukhuluphala ngokweqile uhlelo lwe-leptin alusebenzi ngendlela efanele. Lokhu kubizwa ngokuthi ukumelana ne-leptin.

Lapho ukusayina kwe-leptin kungasebenzi kahle, umyalezo wokuyeka ukudla awufiki ebuchosheni, ngakho-ke akuqapheli ukuthi unamandla anele agcinwe (,).

Ngamafuphi, ingqondo yakho icabanga ukuthi ibulawa yindlala, ngakho-ke uqhutshwa ukuba udle.

Amazinga e-Leptin nawo ayancipha lapho wehlisa isisindo, okungenye yezizathu eziyinhloko kunzima kakhulu ukugcina ukulahleka kwesisindo esikhathini eside. Ingqondo icabanga ukuthi ubulawa yindlala, bese ikuqhubela ukuthi udle kakhulu (,,).

Izimbangela ezimbili ezingaba khona zokumelana ne-leptin zikhuphuke ngokungapheli amazinga e-insulin nokuvuvukala ku-hypothalamus (,,,,,).

Nazi iziphakamiso ezimbalwa zokuthuthukisa ukuzwela kwe-leptin:

• Gwema ukudla okuvuvukalayo: Nciphisa ukudla okubangela ukuvuvukala, ikakhulukazi iziphuzo ezinoshukela namafutha we-trans.
• Yidla ukudla okuthile: Yidla ukudla okulwa nokuvuvukala, okufana nenhlanzi enamafutha ().
• Ukuzivocavoca umzimba njalo: Umsebenzi olinganiselayo ungathuthukisa ukuzwela kwe-leptin (,,).
• Lala ngokwanele: Ucwaningo lukhombisile ukuthi ukulala ngokwanele kuholela ekwehleni kwamazinga e-leptin nokwanda kwesifiso sokudla (,).
• Izithasiselo: Kokunye ukuhlola, abesifazane abadla ukudla okwehlisa isisindo abathathe i-alpha-lipoic acid no-oyili wezinhlanzi balahlekelwe isisindo esithe xaxa futhi baba nokuncipha okuncane kwe-leptin kunaleso seqembu elilawulayo ().

Ngezansi:

Abantu abanesisindo sokukhuluphala bavame ukumelana nemiphumela ye-leptin. Ukusebenzisa ukudla okulwa nokuvuvukala, ukuzivocavoca umzimba nokulala ngokwanele kungathuthukisa ukuzwela kwe-leptin.

3. IGhrelin

IGhrelin yaziwa njenge "hormone yokulamba." Lapho isisu sakho singenalutho, sikhipha i-ghrelin, ethumela umyalezo kwi-hypothalamus ekutshela ukuthi udle ().

Imvamisa, amazinga e-ghrelin aphezulu kakhulu ngaphambi kokudla futhi aphansi cishe cishe ihora ngemuva kokudla.

Kodwa-ke, kubantu abakhuluphele ngokweqile nabakhuluphele kakhulu, amazinga we-ghrelin wokuzila ahlala ephansi kunabantu abanesisindo esijwayelekile (,).

Ucwaningo luye lwabonisa nokuthi ngemuva kokuthi abantu abakhuluphele bedle ukudla, i-ghrelin incipha kancane. Ngenxa yalokhu, i-hypothalamus ayitholi isibonakaliso esinamandla sokuyeka ukudla, okungaholela ekudleni ngokweqile (52).

Nawa amathiphu ambalwa wokuthuthukisa ukusebenza kwe-ghrelin:

• Ushukela: Gwema isiraphu ye-high-fructose yommbila neziphuzo ezinoshukela, ezingaphazamisa impendulo ye-ghrelin ngemuva kokudla (,).
• Amaprotheni: Ukudla amaprotheni ngaso sonke isikhathi sokudla, ikakhulukazi ibhulakufesi, kunganciphisa amazinga e-ghrelin futhi kukhuthaze ukusutha (,,,).

Ngezansi:

Ukudla amaprotheni amaningi nokugwema ukudla neziphuzo ezinoshukela omningi kungasiza ekwandiseni amazinga e-ghrelin.

4. ICortisol

ICortisol yihomoni ekhiqizwa yizindlala ze-adrenal.

Yaziwa njenge "hormone yokucindezela" ngoba ikhishwa lapho umzimba wakho uzwa ukucindezeleka.

Njengamanye ama-hormone, kubalulekile ekusindeni. Kodwa-ke, amazinga aphakeme angapheli e-cortisol angaholela ekudleni ngokweqile nasekuzuzeni isisindo ().

Kubonakala sengathi abesifazane abathwala isisindo esiningi phakathi nendawo baphendula ekucindezelekeni ngokwanda okukhulu kwe-cortisol (,).

Kodwa-ke, ukudla okuqinile nakho kungakhuphula i-cortisol. Kokunye ukuhlola, abesifazane abadle ukudla okunekhalori eliphansi babenamazinga aphezulu e-cortisol futhi babika ukuthi bazizwa becindezeleke kakhulu kunabesifazane abadla ukudla okujwayelekile ().

Lezi zindlela zinganciphisa amazinga e-cortisol:

• Ukudla okulinganiselayo: Landela ukudla okulinganiselayo, kwangempela okususelwa ekudleni. Musa ukusika amakhalori emazingeni aphansi ngokweqile.
• Zindla: Ukuzilolonga ngokuzindla kunganciphisa kakhulu ukukhiqizwa kwe-cortisol ().
• Lalela umculo:. Abaphenyi babika ukuthi uma kudlalwa umculo opholile ngesikhathi sezinqubo zokwelashwa, i-cortisol ayikhuli kangako (,).
• Lala kakhulu: Ucwaningo oluthile lwathola ukuthi lapho abashayeli bezindiza belahlekelwa ukulala amahora angu-15 esikhathini esingangesonto, amazinga abo e-cortisol akhuphuke ngo-50-80% ().

Ngezansi:

Amazinga aphezulu e-cortisol angakhuphula ukudla futhi akhuthaze ukuzuza kwesisindo. Ukudla ukudla okunomsoco, ukulawula ukucindezeleka nokulala kakhulu kungasiza ukujwayelekile ukukhiqizwa kwe-cortisol.

5. I-Estrogen

I-Estrogen yi-hormone yocansi yabesifazane ebaluleke kakhulu.

Ikhiqizwa ikakhulukazi ngamaqanda, futhi ibandakanyekile ekulawuleni uhlelo lokuzala lwabesifazane.

Kokubili amazinga aphezulu kakhulu futhi aphansi e-estrogen angaholela ekutholeni isisindo. Lokhu kuya ngeminyaka, isenzo samanye ama-hormone, kanye nesimo sempilo jikelele.

Ukugcina ukuzala phakathi neminyaka yokuzala, i-estrogen iqala ukukhuthaza ukugcinwa kwamafutha ngesikhathi sokuthomba ().

Ngokwengeziwe, kungakhuthaza ukuzuza kwamafutha engxenyeni yokuqala yokukhulelwa ().

Abesifazane abakhuluphele bavame ukuba namazinga aphezulu e-estrogen kunabesifazane abanesisindo esijwayelekile, kanti abanye abacwaningi bakholelwa ukuthi lokhu kungenxa yamathonya ezemvelo ().

Ngesikhathi sokunqamuka kokuya esikhathini, lapho amazinga e-estrogen ehla ngoba kukhiqizwa okuncane kuma-ovari, indawo yokugcina amafutha isuka ezinqeni nasemathangeni iye kumafutha e-visceral esiswini. Lokhu kuthuthukisa ukumelana ne-insulin futhi kwandisa ingozi yezifo (,).

Lezi zindlela zokudla okunempilo nezindlela yokuphila zingasiza ukuphatha i-estrogen:

• Umucu: Yidla i-fiber eningi uma ufuna ukunciphisa amazinga e-estrogen (,,).
• Imifino yeCruciferous: Ukudla imifino ye-cruciferous kungaba nemiphumela emihle ku-estrogen (,).
• Imbewu yefilakisi: Yize ama-phytoestrogens akubo ephikisana, imbewu yefilakisi ibonakala inemiphumela ezuzisayo ku-estrogen kwabesifazane abaningi (,).
• Ukuzivocavoca umzimba: Ukuvivinya umzimba kungasiza ukulinganisa amazinga e-estrogen kubo bobabili abesifazane be-premenopausal kanye ne-postmenopausal (,).

Ngezansi:

Lapho amazinga e-estrogen ephezulu kakhulu noma ephansi, ukuzuza kwesisindo kungenzeka. Lokhu kuncike ebudaleni nakwezinye izici ze-hormonal.

6.I-Neuropeptide Y (NPY)

I-Neuropeptide Y (NPY) yihomoni ekhiqizwa ngamaseli ebuchosheni nasesimisweni sezinzwa.

Ivuselela isifiso sokudla, ikakhulukazi ama-carbohydrate, futhi iphakeme kakhulu ngesikhathi sokuzila noma sokuncishwa kokudla (,,).

Amaleveli e-neuropeptide Y aphakanyisiwe ngezikhathi zokuxineka, okungaholela ekudleni ngokweqile nasekuzuzeni amafutha esiswini (,,).

Izincomo zokwehlisa i-NPY:

• Yidla amaprotheni anele: Ukudla amaprotheni amancane kakhulu kukhonjisiwe ukukhulisa ukukhishwa kwe-NPY, okuholela ekulambeni, ukukhuphuka kokudla kokudla nokuzuza kwesisindo ().
• Ungazili isikhathi eside: Izifundo zezilwane zikhombisile ukuthi ukuzila okude kakhulu, njengamahora angaphezu kwama-24, kungakhuphula kakhulu amazinga e-NPY (,,).
• I-fiber encibilikayo: Ukudla inqwaba ye-fiber prebiotic encibilikayo ukondla amabhaktheriya anobungane esiswini kunganciphisa amazinga e-NPY ().

Ngezansi:

INeuropeptide Y (NPY) ivusa indlala, ikakhulukazi ngesikhathi sokuzila nezikhathi zokuxineka. Amaprotheni nefayibha encibilikayo ingasiza ukwehlisa i-NPY.

7.I-Glucagon-Njenge-Peptide-1 (GLP-1)

I-peptide-1 efana neglucagon-like (GLP-1) yihomoni ekhiqizwa esiswini sakho lapho izakhi zingena emathunjini.

I-GLP-1 idlala indima enkulu ekugcineni amazinga kashukela egazini azinzile, futhi ikwenze uzizwe ugcwele.

Abaphenyi bakholelwa ukuthi ukwehla kwesifiso esenzeka ngokushesha ngemuva kokuhlinzwa kwesisindo ngokwengxenye kungenxa yokukhuphuka kokukhiqizwa kwe-GLP-1 ().

Kokunye ukuhlola, abesilisa abanikezwe isisombululo se-GLP-1 ngesidlo sasekuseni babike ukuthi bazizwa benelisekile futhi bagcina sebedle ama-calories ayi-12% ngesikhathi sasemini ().

Iziphakamiso zokwandisa i-GLP-1:

• Yidla amaprotheni amaningi: Ukudla okunamaprotheni aphezulu njengezinhlanzi, amaprotheni ama-whey kanye ne-yogurt kubonisiwe ukuthi kukhulisa amazinga e-GLP-1 futhi kuthuthukise ukuzwela kwe-insulin (,,).
• Yidla ukudla okulwa nokuvuvukala: Ukuvuvukala okungapheli kuxhunyaniswe nokukhiqizwa okuncishisiwe kwe-GLP-1 ().
• Imifino enamaqabunga: Kwesinye isifundo, abesifazane abadle imifino eluhlaza njengama-spinach kanye ne-kale bahlangabezana namazinga aphezulu we-GLP-1 futhi balahlekelwa isisindo esiningi kuneqembu lokulawula ().
• Ama-Probiotic: Ocwaningweni lwezilwane, isengezo se-probiotic sikhuphule amazinga e-GLP-1, okuholele ekwehliseni ukudla ().

Ngezansi:

I-GLP-1 inganciphisa isifiso sokudla futhi inyuse ukulahleka kwesisindo. Ukudla ukudla okunamaprotheni amaningi kanye nemifino kungasiza ukukhulisa amazinga akho.

8.Cholecystokinin (CCK)

Njenge-GLP-1, i-cholecystokinin (CCK) ingenye i-hormone esuthisayo ekhiqizwa amaseli esiswini sakho ().

Inani eliphakeme le-CCK likhonjisiwe ukunciphisa ukudla kwabantu bobabili abakhuluphele nabakhuluphele (,,).

Amasu wokukhulisa i-CCK:

• Amaprotheni: Yidla amaprotheni amaningi ngaso sonke isikhathi sokudla ().
• Amafutha anempilo: Ukudla amafutha kubangela ukukhishwa kweCCK ().
• Umucu: Kwesinye isifundo, lapho amadoda edla ukudla okuqukethe ubhontshisi, amazinga awo eCCK akhuphuka ngokuphindwe kabili kunangesikhathi bedla isidlo esine-fiber ephansi ().

Ngezansi:

I-CCK iyi-hormone eyehlisa isifiso sokudla futhi ikhiqizwa lapho udla amaprotheni, amafutha ne-fiber.

9.I-Peptide YY (PYY)

I-Peptide YY (PYY) kungenye i-hormone yesisu elawula inkanuko.

Ikhishwa ngamaseli emathunjini nasekholoni.

I-Peptide YY kukholakala ukuthi idlala indima enkulu ekwehliseni ukudla kanye nokunciphisa ubungozi bokukhuluphala (,).

Amasu wokukhulisa i-PYY:

• Ukudla okuphansi kwe-carb: Kufanele udle ukudla okune-carb ephansi ngokuya ngokudla okungalungiswanga ukuze ugcine amazinga kashukela egazini azinzile. Ushukela ophakeme wegazi ungalimaza imiphumela ye-PYY (,,).
• Amaprotheni: Yidla amaprotheni amaningi avela emithonjeni yezilwane noma yezitshalo (,).
• Umucu: Yidla i-fiber eningi (,,).

Ngezansi:

Ukuze wandise amazinga e-PPY futhi wehlise nesifiso sokudla, zama ukugwema ama-carbohydrate asetshenzisiwe futhi udle amaprotheni amaningi nefayibha.

10. Kukhona okunye?

AmaHormone asebenza ndawonye ukukhulisa noma ukunciphisa isifiso sokudla nokugcina amafutha.

Uma uhlelo lungasebenzi kahle, ungazithola ulwa nezinkinga zesisindo ngokuqhubekayo.

Ngenhlanhla, izinguquko zokudla nezindlela zokuphila zingaba nemiphumela enamandla kula mahomoni.