Mawallafi: Mark Sanchez
Ranar Halitta: 4 Janairu 2021
Sabuntawa: 25 Nuwamba 2024
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Anger Management Part 1 | Counselor Toolbox Podcast with Dr. Dawn-Elise Snipes
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Wadatacce

Maraice maraice, sha'awar injin-siyarwa, da ciki mai haushi (duk da cewa kawai kun ci abincin rana) na iya ɗaukar nauyin fam da ɓarna. Amma magance waɗancan matsalolin cin abinci mai kyau na iya zama kusan fiye da kamun kai kawai: Menene kuma lokacin da kuke ci kuma ana ƙaddara ta hanyar hormones-waɗanda, bi da bi, ilimin halittun ku da halayenku suka mamaye su. Anan ga yadda ake amfani da manyan ƴan wasa huɗu a cikin wasannin yunwar ku.

Yunwar Hormone: Leptin

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Anyi wa lakabi da kalmar Helenanci leptos, ma'ana "siriri," leptin yana samar da ƙwayoyin mai kuma ana sakin su cikin jini yayin da kuke ci. Lokacin da jiki yayi aiki da kyau, yana gaya muku lokacin da za ku daina cin abinci. Mutanen da suka yi kiba, duk da haka, na iya samar da leptin da ya wuce kima kuma yana iya haɓaka juriya ga matakan da ba a ɗauka ba. Ƙwaƙwalwarsu ta yi watsi da alamun koshi, yana barin su da yunwa ko da bayan abinci.


Sanya shi yayi muku aiki: Motsa jiki na yau da kullun-musamman horon tsaka-tsaki-mai ƙarfi-na iya taimakawa wajen ci gaba da aiki da matakan leptin yadda ya kamata, a cewar wani bincike daga jami’ar Tehran a Iran, kamar yadda zai iya yin barci na sa’o’i bakwai zuwa takwas a dare. Ga mutanen da ke da juriya na leptin, bincike ya nuna cewa electroacupuncture (wanda ke amfani da allurar da ke ɗauke da ƙaramin wutar lantarki) na iya taimakawa ƙananan matakan da hana ci.

Hormone na Yunwar: Ghrelin

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Abokin Leptin, ghrelin, an san shi da hormone mai ci; lokacin da matakan leptin sun yi ƙasa-kamar a ciki, lokacin da ba ku ci abinci ba a cikin ɗan lokaci-ghrelin matakan suna da girma. Bayan cin abinci, matakan ghrelin suna raguwa kuma galibi suna ƙasa da sa'o'i da yawa yayin da kuke narkar da abinci.


Yi shi a gare ku: Halaye iri ɗaya waɗanda ke taimakawa sarrafa leptin-barci da motsa jiki na yau da kullun-na iya kiyaye ghrelin cikin rajistan. Studyaya daga cikin binciken, wanda aka buga a cikin mujallar Kimiyyar asibiti, Har ila yau, sun gano cewa abinci mai ɗimbin sunadarin sunƙama ghrelin fiye da abincin mai mai mai yawa. Vysera-CLS ($ 99 don wadatar wata ɗaya) na iya wuce-kan-kan-kan-kan-kan-counter counter-the-counter counter-the-counter counter-the-counter-weight-weight Vysera-CLS ($ 99 don wadatar wata ɗaya) na iya taimakawa ci gaba da matakan ghrelin daga sake dawowa na ɗan lokaci-tare da taimakawa hana zubar jini-bayan cin abinci, inganta jin daɗin jin daɗi. .

Yunwar Hormone: Cortisol

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An samar da wannan hormone na damuwa a matsayin wani ɓangare na amsawar fght-ko-yaƙi yayin lokutan rauni na jiki ko na tunani. Zai iya ba da ƙarfin kuzari da faɗaɗa na ɗan lokaci, amma kuma yana iya haifar da babban carb, ƙoshin mai. Lokacin da matakan ke ci gaba da haɓaka, yana kuma haifar da adadin kuzari don adanawa a kusa da tsakiya, yana ba da gudummawa ga mai haɗari (da wuya a rasa) mai ciki.


Yi shi a gare ku: Hanya mafi kyau don kiyaye cortisol a bay? Yi sanyi. Bincike ya nuna cewa dabarun shakatawa kamar tunani, yoga, da sauraron kiɗan da ke kwantar da hankali suna rage matakan damuwa. Ko kuma, yi la'akari da fx mai sauri: A cikin binciken daya daga Jami'ar College London, mutanen da suka damu da suka sha baƙar shayi a kai a kai suna da matakan cortisol kashi 20 a ƙasa fiye da waɗanda suka sha abin sha; a wani kuma daga masu binciken Ostiraliya, waɗanda ke tauna ɗanko suna da matakan 12 % ƙasa da waɗanda ba su yi ba.

Yunwa Hormone: Estrogen

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Hormones na jima'i suna canzawa a cikin kowane wata, gwargwadon sake zagayowar ku da ko kuna amfani da kulawar haihuwa ta hormonal. Gabaɗaya, estrogen shine mafi ƙanƙanta a ranar ɗaya daga cikin hailar ku. Yana hawa har tsawon makonni biyu, sannan yana nutsewa cikin makonni uku da hudu na sake zagayowar ku. Faɗuwar estrogen yana haifar da matakan serotonin su faɗi kuma cortisol ya tashi, don haka kuna iya jin ɗimuwa da yunwa fiye da yadda aka saba-wanda zai iya haifar da bingeing, musamman akan mai, mai gishiri, ko abinci mai zaki.

Sanya shi yayi muku aiki: Nishaɗi da sha'awar PMS ba zai inganta alamun cutar ba, don haka taimaka daidaita matakan hormone- da gamsar da sha'awarku-tare da hadaddun carbs kamar taliyar alkama, wake, da shinkafa launin ruwan kasa.

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