I ghrelin hormone ukuthi kuyini, umsebenzi njengoba ukwehla kanye

Yini okumele uyenze uma ngabe usafuna ukudla? Lena inkinga esiphuthumayo kwabesifazane abaningi futhi amadoda. Kodwa abaningi abazi ukuthi ghrelin i-hormone ufeza indima ebalulekile ekulawuleni ukulamba. I ghrelin ngaphezulu mayelana nomzimba womuntu, kulapho inhliziyo. Melana nesifiso ukudla kuba nzima, njengoba ngokumelene ubunjalo abantu namanje engenamandla. Kodwa kukhona amacebo ambalwa azosiza ukulawula indlala ngokuba nomthelela izinqubo omzimba bokuphila. Ukunamathela izimiso ezimbalwa ezilula, ungathatha ukulawula ukudla.

ukucindezela indlala

Abantu abaningi banenkinga ye isisindo okweqile, uyazibuza ukuthi ghrelin ama-hormone? Kanjani ukuze kuncishiswe futhi kungani? Kwabe sekuvela ukuthi, ukudla ukudla okuthile futhi iziphuzo kungase kubangele asebenzayo ukukhiqizwa umzimba inqubo indlala hormone. Ngenxa yalokho, umuntu has iphango, okuyinto akunakwenzeka ukuba indiva. Ngokuvamile abantu bathi bafuna ukuba, naphezu yamuva undershot ezihambisanayo. Ngakho, umuntu has ukhuluphele hhayi kuphela, kodwa futhi ukusinda njalo esiswini, ngisho nezinkinga zempilo ezingathí sina.

Ukudla ukusiza ukuthi uthole masinyane ngokwanele

Ukuze uthole ngokushesha okwanele ingxenye encane yokudla, kubalulekile ukwazi ukuthi yikuphi ukudla okumele kudliwe. Ukudla ukuthi has fiber eliphezulu okuqukethwe kusiza yokwelula odongeni esiswini, okwakuyoholela nokwehlisa ghrelin i-hormone ngabe. Kuyadingeka ukuba ukudla, imifino, okusanhlamvu lonke noma imbewu. Le mikhiqizo ukusebenzisa yokusabela hormone, ngawo umuntu ngokushesha ayegcwele. Kufanele ugweme imikhiqizo njenge-pasta, amakhekhe, ama-cookies, futhi bonke abanye ukuthi yakhiwa ufulawa emhlophe. Lokhu kudla ngeke kusize yokwelula odongeni isisu ukunciphisa izinga indlala hormone.

Omega-3 okunamafutha acid

Edonsa i-omega-3 okunamafutha acid zidlala indima ebalulekile ekuthuthukiseni umsebenzi umzimba emzimbeni. okuqukethwe kakhulu kwalezi acid has tuna, trout, uphayini nuts, iklabishi, futhi yefilakisi imbewu. Ukusetshenziswa mikhiqizo kuzosiza ukulawula ghrelin hormone. Ngaphezu kwalokho, zisiza ukuqinisa ubudlelwano phakathi kokubala kwe amangqamuzana obuchopho, futhi i-leptin (a ukugcwaliswa i-hormone).

ukugaya Olinganiselayo

Kubalulekile ukukhumbula ukuthi uma kukhona izinkinga kanye ipheshana emathunjini, kuba okokuqala kudingekile ukuba kulesetayelekile ibhalansi kwamagciwane. Ukusetshenziswa ukudla equkethe probiotics kuzosiza ukubuyisela ipheshana wokugaya ukudla. Umthengisi best lo msebenzi onzima - ezihlukahlukene yogurt zemvelo, u-anyanisi, ubhanana, garlic, nemifino zicwiliswe. Asiza esiswini ekugayeni ukudla ngokushesha, kanye nokulawula peptide i-hormone indlala, okuyinto obangela umzimba kanye endocrine imisebenzi yomzimba womuntu.

Ukuphuza uketshezi oluningi nokuqeda amafutha

Ukuze ukuzinza isisu kubaluleke kakhulu ukuphuza amanzi amaningi. It hhayi kuphela ubonisa umzimba ubuthi eziyingozi, kodwa futhi kukusiza ukuba sinciphise umuzwa indlala. Ngaphandle amanzi avamile, izazi zokudla zitusa ukuba aphuza itiye eliluhlaza. Iqukethe i antioxidant ezibalulekile, ngaso ukwandisa ezingeni cholecystokinin (i-hormone anorectic). Ngaphezu kwalokho, amafutha akufanele uphathwe kabi, ngoba kuyizinto kakhulu "uthando" i-hormone ghrelin. Uma ekudleni womuntu ubuswa amafutha, ngenxa yalokho kukhona umuzwa anda indlala ekunciphiseni nozwela ukunambitheka efihlekile.

eside ukugcwaliswa Imikhiqizo

Ukuze bahlale isesimweni esihle, odinga ukukwazi mayelana nabasizi ezifana imikhiqizo inqobo ayegcwele. Zihlala esiswini eside kakhulu kunabanye. Le mikhiqizo zihlanganisa inyama, kodwa akufanele kabi, ngoba unikeza umthwalo kwetfulwe esindayo phezu isimiso sokugaya ukudla bungene. Kukhona izitsha eziningi ukuthi ahlale esiswini sibonga isikhathi eside ngokwanele ukuba oyiyo ekhethekile. Abanaso ukulimaza ukugaya kanye peptide ukulawula i-hormone indlala. Lezi izitsha zihlanganisa amasobho, kanye ezihlukahlukene cocktail kusuka izithelo nemifino. Kubalulekile ukwazi ukuthi uma uthatha imikhiqizo efanayo futhi ukupheka kubo ngezindlela ezimbili ezihlukene, umphumela kuhluke ngokuphelele. Izitsha ibhalwe ngendlela evamile, uzobe kugaywe umzimba kabili njengoba fast kunalena eyaphenduka amazambane ecubuziwe. Indlela engcono - kuphazamise kuze isobho Smoothies blender.

Ukusetshenziswa ngokulinganisela fructose

Ukudla okune esiningi fructose, zivimbela ukukhiqizwa leptin, ekhuthaza ukugcwaliswa okusheshayo. Ngenxa yalokho yokudla lokhu kudla umuntu has umuzwa onamandla indlala, ngawo bekuyoba nzima ukuzisingatha. Ngenxa yalokho, umzimba uthola kilojoule okuningi kuka edingekayo. Kodwa-ke asikwazi wabusa fructose. Udinga nje watch out for yakhe inani izithelo idliwe imifino.

Quality ubuthongo - kuyingxenye ebalulekile ukudla okunempilo

Ucwaningo luye lwabonisa ukuthi ghrelin i-hormone ongama ngenxa nokungalali. Indoda kudingeka ukulala okungenani amahora ayisikhombisa ubusuku, ngenkathi izinqubo wokugaya ukudla ngeke unike ukwehluleka nendlala encishisiwe kakhulu. Labo abantu abanale njalo ngokwanele, ngokuvamile udla futhi uzizwa ukusinda esiswini.

Ezemidlalo - isiqinisekiso impilo

Inkinga isisindo okweqile, ngeshwa, asiyeki kube lusizo. Abantu abaningi, noma ahlale ukudla esiqinile noma ucede umzimba wakho ukuzikhandla eqinile emzimbeni. Nakuba kubalulekile ukuba bunamathele ukulinganisela konke: ekudleni, futhi lo mdlalo. Ukuvivinya umzimba njalo kungasiza ukulawula ghrelin hormone. Kanjani ukuze kuncishiswe futhi ayeke kuka nekwenyusa emazinga yayo emzimbeni? Into yokuqala okumele uyenze ezemidlalo nsuku zonke. Bonisa kumele inikezwe hhayi ngaphansi kwesigamu sehora. A ukudla olinganiselayo futhi umsebenzi njalo kungasiza ziyasanelisa futhi sinciphise ubukhulu esiswini, okuholela isisindo ukulahleka ngendlela enempilo.

Ithi "cha" ukucindezeleka!

Ososayensi baye babonisa ukuthi cortisol okuyinto hormone yokucindezeleka, kubangela umuntu bayakulangazelela lokhu kudla, ecebile carbohydrate kanye amafutha. Ngokuvamile abantu uzame ukususa kwadambisa isimo esasishubile, izingilazi eziningi ukudla amnandi noma okunesitashi. Kodwa umphumela kumane nje kuyinkinga eyodwa ezihlobene ngokweqile. Ngakho-ke, kubalulekile ukuqapha hhayi kuphela ngokomzimba kodwa isimo zokuziphatha. Siza unciphise ukucindezeleka nokuhamba nemvelo, ethule, umculo ethule, ukuzindla, eziphumulele ukubhucungwa. Udinga zinakekele futhi akufanele uvumele ukucindezeleka azithathe ukulawula ingqondo yakho.

Ghrelin - amaqembu alwayo?

Umphefumulo i-hormone ghrelin abantu abaningi kubangela izinhlangano ezimbi. Kodwa kuyinto umeluleki esisemqoka lezo zinto ezihlobene umsoco futhi ukuphila ngendlela enempilo. Sidinga nje ukulalela umzimba wakho. isisindo Lower kanye nokugcina kakhulu ukuma some - kalula. Awudingi ukuba ne- eqile futhi bazibekele imingcele eqinile ukusetshenziswa kwanoma yimuphi umkhiqizo, kanye sihlanganyele emidlalweni bafake. Izenzo ezinjalo ngeke nemiphumela emihle, ngoba yonke into ekuphileni kufanele kube nobunye. Nge ukudla okunempilo futhi ukuvivinya umzimba njalo wamaphaphu overabundance i-hormone ghrelin akusho ukwesabisa abantu.