9 Hanyoyi ingantattu don Gyara Hormones da ke Kula da Nauyin ku

Wadatacce

• 1. Insulin
• 2. Leptin
• 3. Ghrelin
• 4. Cortisol
• 5. Estrogen
• 6. Neuropeptide Y (NPY)
• 7. Glucagon-Kamar Peptide-1 (GLP-1)
• 8. Cholecystokinin (CCK)
• 9. Fatar YY (PYY)
• 10. Wani Abu kuma?

Nauyin ku shine yawancin sarrafawa ta hanyar hormones.

Bincike ya nuna cewa homonin yana shafar sha'awar ku da kuma yawan kitse da kuke adana (,,).

Anan akwai hanyoyi 9 don "gyara" abubuwan da ke kula da nauyin ku.

1. Insulin

Insulin shine hormone wanda ƙwayoyin beta na ƙoshin jikinku suka samar.

An ɓoye shi a ƙananan ƙananan cikin yini kuma a cikin adadi mai yawa bayan cin abinci.

Insulin yana ba wa ƙwayoyin jikinku damar shan sikari na jini don kuzari ko adanawa, gwargwadon abin da ake buƙata a lokacin.

Insulin kuma shine babban hormone ajiyar mai a jiki. Yana fadawa kwayoyin mai mai dasu ajiye kitse, kuma yana hana kitse ajikinshi ya karye.

Lokacin da ƙwayoyin insulin ke jurewa (gama gari ne), duka sukarin jini da matakan insulin suna haɓaka sosai.

Matakan insulin da aka ɗauka a bayyane (wanda ake kira hyperinsulinemia) na iya haifar da matsalolin lafiya da yawa, gami da kiba da ciwo mai kumburi (,, 6).

Cin abinci fiye da kima - musamman sukari, ingantaccen carbohydrates, da abinci mai sauri - yana haifar da juriya na insulin kuma yana ƙaruwa matakan insulin (,,).

Anan akwai wasu nasihu don daidaita matakan insulin da inganta ƙwarewar insulin:

• Guji ko rage girman sukari: Yawancin fructose da sucrose suna haɓaka haɓakar insulin kuma suna ɗaga matakan insulin (,,,,,).
• Rage carbohydrates: Abincin mai ƙananan-carb na iya haifar da saukowar nan take cikin matakan insulin (,,,).
• Cika kan furotin: Protein yana haɓaka insulin a cikin gajeren lokaci. Koyaya, yakamata ya haifar da ragi na dogon lokaci a cikin juriya na insulin ta hanyar taimaka muku rasa mai mai (,).
• Haɗa yalwa da ƙoshin lafiya: Omega-3 mai da aka samo a cikin kifin mai mai zai iya taimakawa rage matakan insulin mai azumi ().
• Motsa jiki a kai a kai: Mata masu kiba waɗanda suka yi tafiya cikin sauri ko wasa sun sami ci gaba a ƙwarewar insulin bayan makonni 14 a cikin binciken daya (,,).
• Samu isasshen magnesium: Mutanen da ke jure insulin galibi suna cikin magnesium, kuma abubuwan magnesium na iya inganta ƙwarewar insulin (,,).
• Sha koren shayi: Green shayi na iya rage matakan sukarin jini da na insulin (,).

Lineasa:

Insulin shine babban hormone ajiyar mai a jiki. Rage cin sukari, yankan carbi da motsa jiki sune mafi kyawun hanyoyi don rage matakan insulin.

2. Leptin

Kwayoyin kitsen ku ne suke samarda Leptin.

An yi la'akari da "hormone ƙoshin lafiya" wanda ya rage ci abinci kuma ya sa ku ji daɗi.

A matsayin hormone mai nuna alama, aikin ta shine sadarwa tare da hypothalamus, rabon kwakwalwar ku wanda ke tsara ci da cin abinci.

Leptin yana fadawa kwakwalwa cewa akwai wadataccen kitse a cikin ajiya kuma ba a bukatar wani, wanda zai taimaka wajen hana yawan cin abinci.

Mutanen da suke da kiba ko masu kiba galibi suna da matakan leptin sosai a cikin jinin su. A zahiri, wani bincike ya gano cewa matakan leptin a cikin mutane masu kiba sun ninka sau 4 fiye da na masu nauyin al'ada ().

Idan leptin yana rage yawan ci, to masu kiba masu yawan leptin ya kamata su fara cin abinci kadan kuma su rage kiba.

Abin takaici, a cikin kiba tsarin leptin ba ya aiki kamar yadda ya kamata. Ana kiran wannan azaman juriya na leptin.

Lokacin da siginar leptin ya lalace, sakon dakatar da cin abinci ba ya shiga cikin kwakwalwa, don haka ba ta lura cewa kana da isasshen makamashi da aka ajiye ba,,).

A takaice, kwakwalwarka tana tunanin yunwa ce, don haka ana tursasa ka ka ci.

Hakanan matakan Leptin suna raguwa lokacin da kuka rasa nauyi, wanda shine ɗayan mahimman dalilan da yake da wuya a kiyaye asarar nauyi cikin dogon lokaci. Brainwaƙwalwar tana ɗauka cewa kuna jin yunwa, kuma tana matsa muku ku ƙara ci (,,).

Abubuwa biyu da ke haifar da juriya ta leptin sune matakan insulin da kuma kumburi a cikin hypothalamus (,,,,,).

Anan ga wasu shawarwari don inganta ƙwarewar leptin:

• Guji abinci mai kumburi: Iyakance abincin da ke haifar da kumburi, musamman abubuwan sha masu zaƙi da ƙoshin mai.
• Ku ci wasu abinci: Ku ci karin abinci mai kashe kumburi, kamar kifi mai kitse ().
• Motsa jiki a kai a kai: Matsakaici matsakaici na iya haɓaka ƙwarewar leptin (,,).
• Samu isasshen bacci: Bincike ya nuna cewa rashin isasshen bacci na haifar da raguwar matakan leptin da kuma yawan ci (,).
• Kari: A cikin wani binciken, mata masu cin abinci mai rage nauyi wanda ya ɗauki alpha-lipoic acid da man kifi sun rasa ƙarin nauyi kuma suna da ƙarami kaɗan na leptin fiye da waɗanda ke rukunin sarrafawa ().

Lineasa:

Mutanen da ke da kiba suna da juriya ga tasirin leptin. Yin amfani da abinci mai amfani da kumburi, motsa jiki da samun isasshen bacci na iya inganta ƙwarewar leptin.

3. Ghrelin

Ghrelin an san shi da "hormone na yunwa." Lokacin da cikinka ya kasance fanko, sai ya saki ghrelin, wanda ke aika sako zuwa ga hypothalamus yana gaya maka ka ci ().

A yadda aka saba, matakan ghrelin sune mafi girma kafin cin abinci kuma mafi ƙarancin awa ɗaya bayan cin abinci.

Koyaya, a cikin mutane masu kiba da masu kiba, matakan ghrelin na azumi sau da yawa suna ƙasa da na masu nauyin al'ada (,).

Karatun kuma ya nuna cewa bayan masu kiba sun ci abinci, ghrelin yana ragu kadan kadan. Saboda wannan, hypothalamus ba ya karɓar ƙarfi na sigina don dakatar da cin abinci, wanda zai haifar da ƙima (52).

Anan ga 'yan nasihu don inganta aikin ghrelin:

• Sugar: Guji babban fructose masarar ruwa da abin sha mai zaki, wanda zai iya lalata ghrelin amsa bayan cin abinci (,).
• Furotin: Cin furotin a kowane abinci, musamman karin kumallo, na iya rage matakan ghrelin da inganta ƙoshin lafiya (,,,).

Lineasa:

Cin abinci mai gina jiki da gujewa abinci da abubuwan sha da ke cikin sukari na iya taimakawa inganta matakan ghrelin.

4. Cortisol

Cortisol wani hormone ne wanda adrenal gland ya samar.

An san shi da "hormone damuwa" saboda an sake shi lokacin da jikinka ya ji damuwa.

Kamar sauran kwayoyin, yana da mahimmanci don rayuwa. Koyaya, ƙwanƙolin matakan cortisol na iya haifar da ƙima da karɓar nauyi ().

Ya bayyana cewa matan da ke ɗaukar nauyi fiye da kima a tsakiyar suna amsawa ga damuwa tare da haɓaka mai yawa a cikin cortisol (,).

Koyaya, tsayayyen abinci kuma zai iya haɓaka cortisol. A cikin wani binciken, matan da suka ci abinci mai ƙananan kalori suna da matakan cortisol mafi girma kuma sun ba da rahoton sun fi damuwa fiye da matan da suka ci abinci na yau da kullun ().

Waɗannan dabarun na iya rage matakan cortisol:

• Daidaita abinci: Bi daidaitaccen, ingantaccen tsarin abinci. Kada ku yanke adadin kuzari zuwa ƙananan ƙananan matakan.
• Yi tunani: Yin zuzzurfan tunani na iya rage haɓakar cortisol ().
• Saurare kida:. Masu bincike sun ba da rahoton cewa lokacin da ake kunna kiɗa mai kwantar da hankali yayin hanyoyin likita, cortisol ba ya tashi da yawa (,).
• Barci mafi: Wani binciken ya gano cewa lokacin da matukan jirgin suka rasa bacci na sa’o’i 15 a tsawon mako guda, matakan cortisol nasu ya karu da 50-80% ().

Lineasa:

Babban matakan cortisol na iya ƙara yawan cin abinci da haɓaka ƙimar kiba. Cin abinci mai daidaito, sarrafa damuwa da yawan bacci na iya taimakawa daidaiton samarwar cortisol.

5. Estrogen

Estrogen shine mafi mahimmancin hormone mata.

Kwai ne ke samar da shi kuma yana da hannu wajen daidaita tsarin haihuwa na mata.

Dukansu manya da ƙananan matakan estrogen na iya haifar da ƙimar kiba. Wannan ya dogara da shekaru, aikin sauran kwayoyin halittar, da yanayin kiwon lafiyar gaba daya.

Don kula da haihuwa yayin shekarun haihuwa, estrogen yana farawa inganta adana mai yayin balaga ().

Bugu da ƙari, yana iya haifar da riba mai yawa a farkon rabin ciki ().

Mata masu ƙiba suna da matakan haɓakar estrogen fiye da mata masu nauyin al'ada, kuma wasu masu bincike sunyi imanin cewa hakan ya faru ne saboda tasirin muhalli ().

A lokacin al’ada, lokacin da sinadarin estrogen ya ragu saboda ba a samar da kima a cikin kwayayen, wurin ajiye kitsen mai ya sauya daga kwatangwalo da cinyoyi zuwa kitse na ciki a cikin ciki. Wannan yana inganta haɓakar insulin kuma yana ƙara haɗarin cutar (,).

Wadannan dabarun gina jiki da dabarun rayuwa zasu iya taimakawa wajen sarrafa estrogen:

• Fiber: Ku ci fiber da yawa idan kuna son rage matakan estrogen (,,).
• Kayan marmari mai gishiri: Cin kayan lambu mai gishiri na iya samun sakamako mai amfani akan estrogen (,).
• Flax tsaba: Kodayake phytoestrogens da ke cikinsu suna da rikici, ƙwayoyin flax sun bayyana suna da tasiri mai amfani akan estrogen a cikin yawancin mata (,).
• Darasi: Motsa jiki zai iya taimakawa daidaita matakan estrogen a cikin mata masu premenopausal da postmenopausal (,).

Lineasa:

Lokacin da matakan estrogen suka yi yawa ko ƙasa, ƙimar nauyi na iya faruwa. Wannan ya dogara da shekaru da sauran abubuwan hormonal.

6. Neuropeptide Y (NPY)

Neuropeptide Y (NPY) wani hormone ne wanda ƙwayoyin halitta ke samarwa a cikin kwakwalwa da tsarin juyayi.

Yana motsa abinci, musamman don carbohydrates, kuma shine mafi girma yayin lokutan azumi ko ƙarancin abinci (,,).

Matakan neuropeptide Y suna ɗaukaka yayin lokutan damuwa, wanda zai iya haifar da ƙima da riba mai ciki,,,.

Shawarwari don rage NPY:

• Ku ci isasshen furotin: An nuna cin furotin kaɗan don ƙara sakin NPY, wanda ke haifar da yunwa, ƙara yawan abinci da ƙimar nauyi ().
• Kada ku yi azumi na dogon lokaci: Karatun dabbobi ya nuna cewa azumi mai tsayi, kamar su sama da awanni 24, na iya haɓaka matakan NPY ƙwarai da gaske (,,).
• Mai narkewa fiber: Cin abinci mai narkewa mai narkewa don ciyar da ƙwayoyin cuta a cikin hanji na iya rage matakan NPY ().

Lineasa:

Neuropeptide Y (NPY) yana motsa yunwa, musamman yayin azumi da lokutan damuwa. Protein da fiber mai narkewa na iya taimakawa rage NPY.

7. Glucagon-Kamar Peptide-1 (GLP-1)

Glucagon-like peptide-1 (GLP-1) shine hormone da aka samar a cikin hanjinku lokacin da abubuwan gina jiki suka shiga cikin hanji.

GLP-1 na taka muhimmiyar rawa wajen kiyaye matakan sukarin jini ya daidaita, kuma hakan yana sa ka ji ka koshi.

Masu bincike sunyi imanin rage yawan ci wanda ke faruwa nan da nan bayan tiyatar asarar nauyi wani bangare ne saboda karuwar samar da GLP-1 ().

A cikin wani binciken, mutanen da aka ba su maganin GLP-1 tare da karin kumallo sun ba da rahoton sun gamsu sosai kuma sun ƙare cin ƙarancin adadin kuzari 12% a abincin rana ().

Shawarwari don haɓaka GLP-1:

• Ku ci yalwar furotin: An nuna yawancin abinci mai gina jiki kamar kifi, furotin whey da yogurt don haɓaka matakan GLP-1 da haɓaka ƙwarewar insulin (,,).
• Ku ci abinci mai kumburi: Rashin kumburi na yau da kullun yana da alaƙa da rage aikin GLP-1 ().
• Leafy ganye: A cikin binciken daya, matan da suka cinye ganye koren ganye kamar alayyafo da kale sun sami mafi girman matakan GLP-1 kuma sun rasa nauyi fiye da ƙungiyar kulawa ().
• Magungunan rigakafi: A cikin nazarin dabba, wani maganin probiotic ya ƙaru da matakan GLP-1, wanda ya haifar da raguwar cin abinci ().

Lineasa:

GLP-1 na iya rage yawan ci da kuma ƙara nauyi. Yin amfani da abinci mai cike da furotin da ganye na iya taimakawa haɓaka matakan ku.

8. Cholecystokinin (CCK)

Kamar GLP-1, cholecystokinin (CCK) wani hormone ne mai cikewa wanda kwayar halitta ke samarwa a cikin hanjinku ().

An nuna yawancin CCK don rage yawan cin abinci a cikin masu larura da masu ƙiba (,,).

Dabarun haɓaka CCK:

• Furotin: Ku ci yalwar furotin a kowane abinci ().
• Lafiyayyen mai: Cin mai yana haifar da sakin CCK ().
• Fiber: A wani binciken, lokacin da maza suka ci abinci mai dauke da wake, matakan CCK dinsu ya ninka sau biyu idan aka kwatanta da lokacin da suke cin abinci mai ƙananan fiber ().

Lineasa:

CCK shine hormone wanda ke rage yawan ci kuma ana samar dashi yayin cin protein, kitse, da fiber.

9. Fatar YY (PYY)

Peptide YY (PYY) wani ƙwayar hanji ne wanda ke sarrafa ci.

Kwayoyin cikin cikin hanji da hanji ne suke fitarwa.

Peptide YY an yi amannar cewa yana taka muhimmiyar rawa wajen rage yawan cin abinci da rage haɗarin kiba (,).

Dabaru don haɓaka PYY:

• Dietananan-carb rage cin abinci: Ya kamata ku ci abinci mai ƙarancin-carb bisa abincin da ba a sarrafa shi ba don ci gaba da matakan sukarin jini. Sugaraukakar sukarin jini na iya lalata tasirin PYY (,,).
• Furotin: Ku ci yalwar furotin daga dabba ko tsire-tsire (,).
• Fiber: Ku ci yalwa da yawa (,,).

Lineasa:

Don haɓaka matakan PPY da rage yawan ci, yi ƙoƙari ku guji sarrafa abinci mai ƙwanƙwasa da cin yalwar furotin da zare.

10. Wani Abu kuma?

Hormones suna aiki tare don haɓaka ko rage ci abinci da ajiyar mai.

Idan tsarin baiyi aiki yadda yakamata ba, zaku iya samun kanku kuna fama da batutuwan nauyi akan ci gaba.

Abin farin ciki, tsarin abinci da canje-canje na rayuwa na iya samun tasiri mai ƙarfi akan waɗannan kwayoyin halittar.