Izindlela Ezingokwemvelo Zokulinganisela AmaHormone Akho

-Delile

• 1. Yidla Amaprotheni Anele Njalo Ekudleni
• 2. Zivocavoce Ngokuzivocavoca umzimba njalo
• 3. Gwema ushukela namaCarbs acolisisiwe
• 4. Funda Ukulawula Ukucindezeleka
• 5.Dla Amafutha Anempilo
• 6. Gwema Ukudla ngokweqile nokungadli isikhathi
• 7. Phuza itiye eliluhlaza
• 8. Yidla Izinhlanzi Ezinamafutha Kaningi
• 9.Hlala Ungaguquguquki, Ukulala Okusezingeni Eliphezulu
• 10. Hlala kude neziphuzo ezinoshukela
• 11.Dla Ukudla Okusezingeni Eliphezulu
• 12. Yidla amaqanda noma kunini
• Okusemqoka

AmaHormoni anemithelela emikhulu empilweni yakho engokwengqondo, engokomzimba nengokomzwelo.

Lezi zithunywa zamakhemikhali zidlala indima enkulu ekulawuleni isifiso sakho sokudla, isisindo nomoya wakho, phakathi kwezinye izinto.

Imvamisa, izindlala zakho ze-endocrine zikhiqiza inani eliqondile lehomoni ngayinye edingekayo ezinqubweni ezahlukahlukene emzimbeni wakho.

Kodwa-ke, ukungalingani kwamahomoni sekuvame kakhulu ngokuphila kwanamuhla okushesha kakhulu. Ngaphezu kwalokho, amanye ama-hormone ancipha ngokukhula, kanti abanye abantu babhekana nokwehla okuphawuleka kakhulu kunabanye.

Ngenhlanhla, ukudla okunomsoco nezinye izindlela zokuphila ezinempilo kungasiza ekuthuthukiseni impilo yakho ye-hormonal futhi kukuvumele uzizwe futhi wenze okusemandleni akho.

Lo mbhalo uzokukhombisa izindlela zemvelo eziyi-12 zokulinganisela ama-hormone akho.

1. Yidla Amaprotheni Anele Njalo Ekudleni

Ukudla inani elanele lamaprotheni kubaluleke kakhulu.

Amaprotheni wokudla ahlinzeka ngama-amino acid abalulekile umzimba wakho ongeke uzenzele wona futhi kufanele adliwe nsuku zonke ukuze kugcinwe impilo yemisipha, yethambo neyesikhumba.

Ngaphezu kwalokho, amaprotheni anomthelela ekukhishweni kwamahomoni alawula isifiso sokudla nokudla.

Ucwaningo lukhombisile ukuthi ukudla amaprotheni kunciphisa amazinga e-ghrelin "yendlala" futhi kuvuselele ukukhiqizwa kwamahomoni akusiza uzizwe ugcwele, kufaka phakathi i-PYY ne-GLP-1 (,,, 4,,,).

Kokunye ukuhlola, abesilisa bakhiqize i-20% ngaphezulu ye-GLP-1 ne-14% ngaphezulu ye-PYY ngemuva kokudla isidlo esinamaprotheni amaningi kunangemva kokudla ukudla obekuqukethe inani elijwayelekile lamaprotheni.

Ngaphezu kwalokho, izilinganiso zendlala yabahlanganyeli zehle ngo-25% ngaphezulu ngemuva kwesidlo esinamaprotheni amaningi uma kuqhathaniswa nesidlo esijwayelekile samaprotheni ().

Kwesinye isifundo, abesifazane abadle ukudla okuqukethe amaprotheni angama-30% babone ukwanda kwe-GLP-1 kanye nemizwa enkulu yokugcwala kunangesikhathi bedla ukudla okuqukethe amaprotheni ayi-10%.

Ngaphezu kwalokho, babhekene nokwanda kokushaywa komzimba nokushiswa kwamafutha ().

Ukwenza impilo ye-hormone ibe nkulu, ochwepheshe bancoma ukuthi kudliwe ubuncane obungu-20-30 amagremu wamaprotheni ekudleni ngakunye ().

Lokhu kulula ukukwenza ngokufaka ukuphakelwa kwalokhu kudla okunamaprotheni amaningi ekudleni ngakunye.

Ukudla amaprotheni anele kudala ukukhiqizwa kwamahomoni acindezela isifiso sokudla futhi kukusize uzizwe ugcwele. Hlela ubuncane bama-protein angu-20-30 ngesidlo ngasinye.

2. Zivocavoce Ngokuzivocavoca umzimba njalo

Ukuvivinya umzimba kungathonya kakhulu impilo ye-hormonal. Inzuzo enkulu yokuzivocavoca yikhono layo lokwehlisa amazinga e-insulin nokwandisa ukuzwela kwe-insulin.

I-insulini yihomoni enemisebenzi eminingana. Eyodwa ivumela amaseli ukuthi athathe ushukela nama-amino acid asuka egazini, asetshenziselwe amandla nokugcina imisipha.

Kodwa-ke, i-insulin encane ihamba ibanga elide. Ukuningi kakhulu kungaba yingozi.

Amazinga aphezulu e-insulin axhunyaniswe nokuvuvukala, isifo senhliziyo, isifo sikashukela nomdlavuza. Ngaphezu kwalokho, axhumene nokumelana ne-insulin, isimo lapho amaseli akho engaphenduli kahle kwizimpawu ze-insulin (9).

Izinhlobo eziningi zomsebenzi zitholakele ukukhulisa ukuzwela kwe-insulin futhi kwehlise amazinga e-insulin, kufaka phakathi ukuzivocavoca nge-aerobic, ukuqeqesha amandla nokuzivocavoca umzimba (,,,,).

Ocwaningweni lwamaviki angama-24 lwabesifazane abakhuluphele, ukuzivocavoca umzimba kukhuphule ukuzwela kwe-insulin kwababambiqhaza namazinga e-adiponectin, i-hormone enemiphumela elwa nokuvuvukala futhi esiza ukulawula imetabolism ().

Ukusebenza ngokomzimba kungasiza futhi ekukhuphuleni amazinga ama-hormone agcina imisipha ancipha ngobudala, njenge testosterone, IGF-1, DHEA kanye ne-hormone yokukhula (,,,).

Kubantu abangakwazi ukwenza ukuzivocavoca okunamandla, ngisho nokuhamba njalo kunganyusa la mazinga ama-hormone, okungenza ngcono amandla nekhwalithi yempilo ().

Yize inhlanganisela yokumelana nokuqeqeshwa kwe-aerobic kubonakala kunikeza imiphumela emihle kakhulu, ukuzibandakanya kunoma yiluphi uhlobo lomsebenzi womzimba njalo kunenzuzo.

Ukwenza ukuqeqeshwa kwamandla, i-aerobics, ukuhamba noma ezinye izinhlobo zokuzivocavoca umzimba kungashintsha amazinga e-hormone ngendlela eyehlisa ingozi yezifo futhi ivikele isisindo somzimba ngesikhathi sokuguga.

3. Gwema ushukela namaCarbs acolisisiwe

Ushukela nama-carbs acwengisisiwe axhunyaniswe nezinkinga eziningi zezempilo.

Ngempela, ukugwema noma ukunciphisa lokhu kudla kungaba usizo ekwenzeni umsebenzi wehomoni nokugwema ukukhuluphala, isifo sikashukela nezinye izifo.

Izifundo zikhombise njalo ukuthi i-fructose ingakhuphula amazinga e-insulin futhi ikhuthaze ukumelana ne-insulin, ikakhulukazi kubantu abakhuluphele ngokweqile nabakhuluphele kakhulu abane-prediabetes noma isifo sikashukela (,,,).

Okubalulekile, i-fructose yakha okungenani uhhafu wezinhlobo eziningi zoshukela. Lokhu kufaka amafomu emvelo afana noju no-maple syrup, ngaphezu kwe-high-fructose corn syrup kanye noshukela wethebula elicwengekile.

Kokunye ukuhlola, abantu abane-prediabetes babone ukwanda okufanayo emazingeni e-insulin nasekuphikisweni kwe-insulin noma ngabe badle ama-ounces ayi-1.8 (50 amagremu) oju, ushukela noma isiraphu yommbila we-high-fructose ().

Ngaphezu kwalokho, ukudla okuphezulu kuma-carbs acwengekile njengesinkwa esimhlophe nama-pretzels kungakhuthaza ukumelana ne-insulin engxenyeni enkulu yabantu abadala nentsha (,).

Ngokuphambene nalokho, ukulandela ukudla okune-carb ephansi noma elinganiselayo ngokuya ngokudla okuphelele kunganciphisa amazinga e-insulin kubantu abakhuluphele ngokweqile nabakhuluphele kakhulu abane-prediabetes nezinye izimo ezingamelana ne-insulin njenge-polycystic ovary syndrome (PCOS) (,,).

Ukudla okunoshukela omningi kanye ne-carbs elicwengiwe kukhonjisiwe ukushayela ukumelana ne-insulin. Ukugwema lokhu kudla nokunciphisa ukudla okuphelele kwe-carb kunganciphisa amazinga e-insulin futhi kukhulise ukuzwela kwe-insulin.

4. Funda Ukulawula Ukucindezeleka

Ukucindezeleka kungalimaza ama-hormone akho. Ama-hormone amabili amakhulu athinteka yingcindezi yi-cortisol ne-adrenaline, ebizwa nangokuthi i-epinephrine.

ICortisol yaziwa ngokuthi "yihormone yokucindezela" ngoba isiza umzimba wakho ukubhekana nokucindezeleka esikhathini eside esizayo.

I-Adrenaline yi-hormone "yokulwa noma yokubaleka" enikeza umzimba wakho amandla amaningi okuphendula engozini esheshayo.

Kodwa-ke, ngokungafani namakhulu eminyaka adlule lapho la mahomoni ayedalwa ikakhulu yizinsongo ezivela ezilwaneni ezidla ezinye, namuhla kuvame ukubangelwa abantu abamatasa, imikhuba yokuphila evame ukusinda.

Ngeshwa, ukucindezelwa okungapheli kubangela ukuthi amazinga e-cortisol aqhubeke nokuphakama, okungaholela ekudleni ngokweqile kwekhalori nokukhuluphala, kufaka phakathi ukwanda kwamafutha esiswini (,,).

Izinga eliphakeme le-adrenaline lingadala umfutho wegazi ophakeme, ukushaya kwenhliziyo okusheshayo nokukhathazeka. Kodwa-ke, lezi zimpawu zihlala isikhathi esifushane ngoba, ngokungafani ne-cortisol, i-adrenaline mancane amathuba okuthi ikhuphuke ngokungapheli.

Ucwaningo lukhombisile ukuthi ungakwazi ukwehlisa amazinga akho e-cortisol ngokubandakanya izindlela zokwehlisa ingcindezi njengokuzindla, i-yoga, ukubhucungwa nokulalela umculo ophumuzayo (,,,,,).

Ukubuyekezwa kwezifundo zika-2005 kutholakale ukuthi ukwelashwa kwe-massage akugcinanga ngokunciphisa amazinga e-cortisol ngesilinganiso esingu-31%, kodwa futhi kwandise amazinga e-hormone-boosting hormone serotonin ngama-28% ne-dopamine ngo-31%, ngokwesilinganiso ().

Zama ukunikela okungenani imizuzu eyi-10-15 ngosuku emisebenzini yokwehlisa ingcindezi, noma ungazizwa unaso isikhathi.

Ukuziphatha ekunciphiseni ukucindezelwa njengokuzindla, i-yoga, ukubhucungwa nokulalela umculo opholile kungasiza ukujwayelekile amazinga akho e-hormone yokucindezeleka i-cortisol.

5.Dla Amafutha Anempilo

Ukufaka amafutha emvelo esezingeni eliphezulu ekudleni kwakho kungasiza ekunciphiseni ukumelana ne-insulin nokudla.

I-Medium-chain triglycerides (MCTs) ngamafutha ahlukile athathwa ngqo yisibindi ukuze asetshenziswe ngokushesha njengamandla.

Kuboniswe ukuthi kunciphisa ukumelana ne-insulin kubantu abakhuluphele ngokweqile nabakhuluphele, kanye nakubantu abanesifo sikashukela (,).

Ama-MCT atholakala kumafutha kakhukhunathi, uwoyela wesundu kanye namafutha we-MCT amsulwa.

Amafutha obisi namafutha e-monounsaturated emafutheni omnqumo namantongomane nawo abonakala ekhulisa ukuzwela kwe-insulin, ngokususelwa ezifundweni zabantu abadala abanempilo nalabo abanesifo sikashukela, ama-prediabetes, isibindi esinamafutha kanye ne-triglycerides ephakeme (,,,,).

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ukudla amanoni anempilo lapho kudliwa kubangela ukukhishwa kwamahomoni akusiza uzizwe ugcwele futhi wanelisekile, kufaka phakathi i-GLP-1, PYY kanye necholecystokinin (CCK) (,,).

Ngakolunye uhlangothi, amafutha we-trans atholakele akhuthaza ukumelana ne-insulin futhi andise ukugcinwa kwamafutha esiswini (,).

Ukwandisa impilo ye-hormone, sebenzisa umthombo onempilo wamafutha esidlweni ngasinye.

Ukubandakanya amafutha emvelo enempilo ekudleni kwakho nokugwema amafutha we-trans angenampilo kungasiza ekunciphiseni ukumelana ne-insulin futhi kukhuthaze ukukhiqizwa kwamahomoni asiza ukulawula ukuthanda ukudla.

6. Gwema Ukudla ngokweqile nokungadli isikhathi

Ukudla kakhulu noma okuncane kakhulu kungaholela ekushintsheni kwama-hormone okuholela ezinkingeni zesisindo.

Ukudla ngokweqile kukhonjiswa ukukhulisa amazinga e-insulin futhi kunciphise ukuzwela kwe-insulin, ikakhulukazi kubantu abakhuluphele ngokweqile nabakhuluphele ngokweqile abangazweli ku-insulin (,,,).

Kokunye ukuhlola, abantu abadala abakhuluphele ngokweqile be-insulin abadle isidlo esinamakhalori ayi-1,300 babone cishe ukwanda okuphindwe kabili kwe-insulin njengabantu abanciphile nabantu abakhuluphele ngokomzimba ”abadle ukudla okufanayo ().

Ngakolunye uhlangothi, ukusika kakhulu ikhalori lakho kungakhuphula amazinga e-hormone yokucindezeleka i-cortisol, eyaziwa ngokugqugquzela ukuzuza kwesisindo lapho iphakanyisiwe.

Ucwaningo oluthile lwathola ukuthi ukukhawulela ukudla okungaphansi kwama-calories angu-1,200 ngosuku kwaholela ekukhuleni kwamazinga e-cortisol ().

Kuyathakazelisa ukuthi isifundo esivela ku-1996 size siphakamise ukuthi ukudla okunama-khalori amancane kakhulu kungadala ukumelana ne-insulin kwabanye abantu, umphumela ongalindela ukuwubona kubantu abanesifo sikashukela ().

Ukudla ngaphakathi kwebanga lakho lekhalori lakho kungakusiza ugcine ibhalansi ye-hormonal nesisindo esinempilo.

Ukudla amakhalori amaningi kakhulu noma ambalwa kakhulu kungaholela ekungalingani kwe-hormonal. Hlela ukudla okungenani ama-calories ayi-1,200 ngosuku ukuze ube nempilo enhle.

7. Phuza itiye eliluhlaza

Itiye eliluhlaza kungenye yeziphuzo ezinempilo kakhulu ezungeze.

Ngaphezu kwe-caffeine yokwandisa umzimba, iqukethe i-antioxidant eyaziwa njenge-epigallocatechin gallate (EGCG), enikezwe izinzuzo eziningana zezempilo.

Ucwaningo luphakamisa ukuthi ukudla itiye eliluhlaza kungakhuphula ukuzwela kwe-insulin namazinga aphansi e-insulin kubantu bobabili abaphilile nalabo abanezimo ezingazweli ku-insulin njengokukhuluphala nesifo sikashukela (,,,,).

Kokuhlaziywa okukodwa okuningiliziwe kwezifundo eziyi-17, izifundo ezisezingeni eliphakeme kakhulu zaxhuma itiye eliluhlaza ukwehlisa kakhulu amazinga e-insulin azila ukudla ().

Izifundo ezimbalwa ezilawulwayo zithole ukuthi itiye eliluhlaza alibonakali linciphisa ukumelana ne-insulin noma amazinga e-insulin uma kuqhathaniswa ne-placebo. Noma kunjalo, le miphumela kungenzeka ukuthi ibangelwe izimpendulo ezingazodwana (,).

Njengoba itiye eliluhlaza linezinye izinzuzo zezempilo futhi ucwaningo oluningi lukhombisa ukuthi inganikeza ukuthuthuka ekuphenduleni kwe-insulin, ungahle uthande ukucabanga ukuphuza inkomishi eyodwa kuya kwezintathu ngosuku.

Itiye elihlaza lixhunyaniswe nokwanda kwe-insulin ukuzwela kanye namazinga aphansi e-insulin kubantu abakhuluphele ngokweqile, abakhuluphele noma abanesifo sikashukela.

8. Yidla Izinhlanzi Ezinamafutha Kaningi

Izinhlanzi ezinamafutha zingumthombo ongcono kakhulu wama-omega-3 fatty acids anezintambo ezinde, anezakhiwo ezihlaba umxhwele ezilwa nokuvuvukala.

Ucwaningo luphakamisa ukuthi zingaba nemiphumela ezuzisayo empilweni ye-hormonal, kufaka phakathi ukunciphisa amazinga ama-hormone okucindezela i-cortisol ne-adrenaline.

Ucwaningo oluncane lubone umphumela wokudla amafutha e-omega-3 ekusebenzeni kwamadoda ekuvivinyweni kwengcindezi yengqondo.

Ucwaningo luthole ukuthi ngemuva kokuba amadoda edle ukudla okunothe ngamafutha e-omega-3 amasonto amathathu, athole ukwanda okuncane kakhulu kwe-cortisol ne-epinephrine ngesikhathi sokuhlolwa kunalapho belandela ukudla kwabo okujwayelekile ().

Ngaphezu kwalokho, ezinye izifundo zithole ukuthi ukukhuphula izinga lokudla kwakho i-omega-3 fatty acids kunganciphisa ukumelana ne-insulin okuhlobene nokukhuluphala, i-polycystic ovary syndrome kanye nesifo sikashukela sokukhulelwa (,,,).

Isifo sikashukela sokukhulelwa senzeka ngesikhathi sokukhulelwa kwabesifazane ababengenaso isifo sikashukela ngaphambi kokukhulelwa. Njengesifo sikashukela sohlobo lwe-2, sibonakala ngokumelana ne-insulin kanye namazinga aphezulu kashukela egazini.

Kwesinye isifundo, abesifazane abanesifo sikashukela sokukhulelwa bathathe i-1,000 mg ye-omega-3 fatty acids nsuku zonke amasonto ayisithupha.

Iqembu le-omega-3 lithole ukuncipha okukhulu emazingeni e-insulin, ukumelana ne-insulin kanye ne-marker yokuvuvukala ye-C-reactive protein (CRP) uma kuqhathaniswa nabesifazane abathole i-placebo ().

Ukuze ube nempilo enhle, faka ama-servings amabili noma ngaphezulu ngeviki lezinhlanzi ezinamafutha njenge-salmon, isardadi, i-herring ne-mackerel.

I-omega-3 fatty acids engamaketanga amade ingasiza ekunciphiseni i-cortisol ne-epinephrine, inyuse ukuzwela kwe-insulin futhi yehlise amazinga e-insulin kubantu abakhuluphele nabamelana ne-insulin.

9.Hlala Ungaguquguquki, Ukulala Okusezingeni Eliphezulu

Kungakhathaleki ukuthi ukudla okunomsoco kunomsoco kangakanani nokuthi uthola ukuzivocavoca okungakanani, impilo yakho iyohlupheka uma ungalali ngokwanele ekubuyiseleni.

Ukungalali kahle kuxhunyaniswe nokungalingani kwamahomoni amaningi, kufaka phakathi i-insulin, i-cortisol, i-leptin, i-ghrelin ne-hormone yokukhula (,,,,,, 74).

Kokunye ucwaningo lwamadoda okulala kwawo kwakukhawulelwe emahoreni amahlanu ubusuku ngabunye isonto elilodwa, ukuzwela kwe-insulin kwehle ngo-20%, ngokwesilinganiso ().

Olunye ucwaningo lubheke imiphumela yokuvinjelwa ukulala ezinsizweni ezinempilo.

Lapho ukulala kwabo kuvinjelwe izinsuku ezimbili, i-leptin yabo yehla ngo-18%, i-ghrelin yabo yenyuka ngo-28% nendlala yabo yenyuka ngo-24%. Ngaphezu kwalokho, amadoda ayelangazelela ikhalori ephezulu, ukudla okunama-carb amaningi ().

Ngaphezu kwalokho, akukhona nje kuphela ubuningi bokulala obutholayo okubalulekile. Izinga lokulala nalo libalulekile.

Ubuchopho bakho budinga ukulala okungaphazanyiswa okukuvumela ukuba kudlule kuzo zonke izigaba ezinhlanu zomjikelezo ngamunye wokulala. Lokhu kubaluleke kakhulu ekukhishweni kwe-hormone yokukhula, eyenzeka ikakhulukazi ebusuku ngesikhathi sokulala okujulile (, 74).

Ukugcina ibhalansi efanelekile ye-hormonal, hlose okungenani amahora ayisikhombisa wokulala kwekhwalithi ephezulu ubusuku ngabunye.

Ukulala okunganele noma okungekho esimweni esihle kukhonjisiwe ekwehliseni ama-hormone okugcwala, ukwandisa indlala kanye nama-hormone okuxineka, ukunciphisa ama-hormone okukhula nokwandisa ukumelana ne-insulin.

10. Hlala kude neziphuzo ezinoshukela

Ushukela nganoma yiluphi uhlobo alunampilo. Kodwa-ke, ushukela owuketshezi ubonakala uyimbi kakhulu kunazo zonke.

Ucwaningo lukhombisa ukuthi uphuzo oluningi olunoshukela lungaba nomthelela ekumelaneni ne-insulin, ikakhulukazi kubantu abadala abakhuluphele nabakhuluphele ngokweqile nezingane (,,,,,,).

Kokunye ukuhlola, lapho abantu abakhuluphele ngokweqile bedla ama-25% ama-calories abo ngesiphuzo se-high-fructose, bathola amazinga aphezulu we-insulin egazini, ukwehla kokuzwela kwe-insulin nokwanda kokugcina amafutha esiswini ().

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ukuphuza iziphuzo ezinoshukela kuholela ekudleni ngokweqile kwekhalori ngoba akubangeli izimpawu ezifanayo zokugcwala ukuthi ukudla ukudla okuqinile kwenza (,).

Ukugwema iziphuzo ezinoshukela kungaba enye yezinto ezinhle kakhulu ongayenza ukuze uthuthukise ibhalansi ye-hormone yakho.

Ukuphuza kakhulu iziphuzo ezinoshukela kuhlale kuxhunyaniswa namazinga aphezulu e-insulin nokuphikiswa kwe-insulin kubantu abadala abakhuluphele nabakhuluphele ngokweqile nezingane.

11.Dla Ukudla Okusezingeni Eliphezulu

I-Fiber, ikakhulukazi uhlobo oluncibilikayo, luyinto ebalulekile yokudla okunempilo.

Ucwaningo luthole ukuthi lwandisa ukuzwela kwe-insulin futhi lukhuthaza ukukhiqizwa kwamahomoni okwenza uzizwe ugcwele futhi wanelisekile (,,,).

Yize i-fiber encibilikayo ivame ukuveza imiphumela enamandla kakhulu ekudleni nasekudleni, i-fiber engancibiliki nayo ingadlala indima.

Ucwaningo olulodwa kubantu abakhuluphele ngokweqile nabakhuluphele kakhulu luthole ukuthi ukudla uhlobo lwefayibha encibilikayo ebizwa ngokuthi i-oligofructose kukhuphule amazinga e-PYY, futhi ukudla i-fiber cellulose engafakwanga kunciphise amazinga e-GLP-1.

Zombili lezi zinhlobo zefayibha zibangele ukuncipha kokudla ().

Ukuvikela ukumelana ne-insulin nokudla ngokweqile, qiniseka ukuthi udla ukudla okunothe nsuku zonke.

Ukudla okuphezulu kwe-fiber kuye kwaxhunyaniswa nokuthuthuka kokuzwela kwe-insulin kanye namahomoni alawula indlala, ukusutha nokudla.

12. Yidla amaqanda noma kunini

Amaqanda angenye yokudla okunomsoco kakhulu emhlabeni.

Kukhonjisiwe ukuthi kuthinta ngokunenzuzo ama-hormone alawula ukudla, kufaka phakathi ukwehlisa amazinga e-insulin ne-ghrelin, nokwandisa i-PYY (,,,).

Kwesinye isifundo, abesilisa babene-ghrelin ephansi namazinga e-insulin ngemuva kokudla amaqanda ngesikhathi sasekuseni kunangemva kokudla i-bagel kwasekuseni ().

Ngaphezu kwalokho, bazizwa begcwele futhi badla amakhalori ambalwa emahoreni angama-24 alandelayo ngemuva kokudla amaqanda ().

Okubalulekile, le miphumela emihle kumahomoni kubonakala sengathi iyenzeka lapho abantu bedla isikhupha seqanda neqanda elimhlophe.

Isibonelo, olunye ucwaningo luthole ukuthi ukudla amaqanda aphelele njengengxenye yokudla okune-carb ephansi kukhuphule ukuzwela kwe-insulin futhi kuthuthukise izimpawu eziningi zenhliziyo ngaphezu kokudla okune-carb ephansi okubandakanya amaqanda amhlophe kuphela ().

Ucwaningo oluningi lubuke imiphumela yokudla amaqanda ngesikhathi sasekuseni ngoba kulapho abantu bewadla ngokujwayelekile. Kodwa-ke, lawa mandla okudla okunomsoco angadliwa nganoma yisiphi isidlo, futhi amaqanda abiliswe kanzima enza isidlo esikhulu esithwalwayo.

Amaqanda anomsoco omkhulu futhi angasiza ekwehliseni ukumelana ne-insulin, anciphise isifiso sakho sokudla futhi akwenze uzizwe ugcwele.

Okusemqoka

Ama-hormone akho abandakanyeka kuzo zonke izici zempilo yakho. Uyazidinga ngamanani acacisiwe ukuze umzimba wakho usebenze kahle.

Ukungalingani kwamahomoni kungandisa ingozi yokukhuluphala, isifo sikashukela, isifo senhliziyo nezinye izinkinga zempilo.

Ngaphandle kokuthi ukuguga nezinye izinto kungaphezu kwamandla akho, kunezinyathelo eziningi ongazithatha ukusiza ama-hormone akho ukuthi asebenze kahle.

Ukudla ukudla okunomsoco, ukuzivocavoca umzimba njalo nokuzibandakanya kwezinye izindlela zokuziphatha ezinempilo kungasiza kakhulu ekwenzeni ngcono impilo yakho ye-hormonal.