Hanyar Hanyar 12 don Daidaita Hormon din ka

Wadatacce

• 1. Ciyar da isasshen furotin a kowane Abincin
• 2. Shiga Cikin Motsa Jiki
• 3. Guji Suga da Ingantaccen Carbs
• 4. Koyi don Sarrafa damuwa
• 5. Amfani da Maiko mai Lafiya
• 6. Guji Cin Abinci da Rage abinci
• 7. Shan Ganyen Shayi
• 8. Ku yawaita cin Kifin Mai Mai
• 9. Samun bacci mai inganci, mai inganci
• 10. Nisantar Da Shaye Shaye
• 11. Ciyar da Abincin Fiber
• 12. Cin Kwai A kowane lokaci
• Layin .asa

Hormones yana da tasiri sosai ga lafiyar ku, lafiyarku da lafiyarku.

Wadannan manzannin sunadarai suna taka muhimmiyar rawa wajen sarrafa sha'awarka, nauyinka da yanayinka, tsakanin sauran abubuwa.

Kullum, glandonku na endocrine suna samarda daidai adadin kowane hormone da ake buƙata don matakai daban-daban a jikinku.

Koyaya, rashin daidaituwa na hormonal ya zama gama gari tare da salon rayuwar yau da sauri. Kari akan haka, wasu sinadarai suna raguwa tare da shekaru, kuma wasu mutane suna fuskantar ragi mai ban mamaki fiye da wasu.

Abin farin ciki, abinci mai gina jiki da sauran halaye masu kyau na rayuwa na iya taimakawa inganta lafiyarku na baƙar fata kuma ya ba ku damar ji da aiwatar da mafi kyawunku.

Wannan labarin zai nuna muku hanyoyi 12 na al'ada don daidaita kwayar halittar ku.

1. Ciyar da isasshen furotin a kowane Abincin

Amfani da isasshen adadin furotin yana da mahimmanci.

Furotin mai gina jiki yana samar da amino acid mai mahimmanci wanda jikinka ba zai iya yin shi kadai ba kuma dole ne a sha shi kowace rana don kiyaye lafiyar tsoka, ƙashi da fata.

Bugu da ƙari, furotin yana tasiri a kan sakin homonin da ke kula da ci da cin abinci.

Bincike ya nuna cewa cin abinci mai gina jiki yana rage matakan “hormone na yunwa” ghrelin kuma yana kara samar da homonin da zai taimaka maka jin cike, ciki har da PYY da GLP-1 (,,, 4,,,).

A cikin binciken daya, maza sun samar da 20% mafi GLP-1 da 14% karin PYY bayan cin abinci mai gina jiki fiye da bayan cin abincin da ya ƙunshi adadin furotin na yau da kullun.

Mene ne ƙari, ƙididdigar yunwar mahalarta ta ragu da 25% fiye bayan cin abinci mai ƙoshin furotin idan aka kwatanta da abincin furotin na yau da kullun ().

A wani binciken kuma, matan da suka cinye abincin da ke dauke da furotin 30% sun sami ƙaruwa a cikin GLP-1 kuma sun ji daɗin cikawa fiye da lokacin da suka ci abincin da ya ƙunshi furotin 10%.

Abin da ya fi haka, sun sami ƙaruwa a cikin metabolism da ƙona kitse ().

Don inganta lafiyar hormone, masana sun ba da shawarar cin mafi ƙarancin gram 20-30 na furotin a kowane abinci ().

Wannan yana da sauƙin aiwatarwa ta hanyar haɗawa da wadataccen abincin waɗannan furotin mai gina jiki a kowane abinci.

Amfani da isasshen furotin yana haifar da samar da homonin da ke ɗanɗano ci kuma yana taimaka muku jin ƙoshin lafiya. Nemi mafi ƙarancin gram 20-30 na furotin a kowane abinci.

2. Shiga Cikin Motsa Jiki

Motsa jiki yana iya tasiri sosai ga lafiyar jikin mutum. Babban fa'idar motsa jiki shine ikon sa don rage matakan insulin da ƙara ƙwarewar insulin.

Insulin shine hormone wanda ke da ayyuka da yawa. Isaya yana ba wa ƙwayoyin rai damar ɗaukar sukari da amino acid daga magudanar jini, waɗanda ake amfani da su don kuzari da kiyaye tsoka.

Koyaya, karamin insulin yana tafiya mai nisa. Yawan yawa na iya zama haɗari mara kyau.

An danganta matakan insulin masu yawa ga kumburi, cututtukan zuciya, ciwon sukari da kuma cutar kansa. Mene ne ƙari, suna haɗuwa da juriya na insulin, yanayin da ƙwayoyinku ba sa amsawa daidai da alamun insulin (9).

Yawancin nau'ikan motsa jiki an gano su don haɓaka ƙwarewar insulin da rage matakan insulin, gami da motsa jiki na motsa jiki, ƙarfin ƙarfi da motsa jiki (,,,,).

A cikin binciken sati 24 na mata masu kiba, motsa jiki ya kara karfin insulin mahalarta da kuma matakan adiponectin, wani sinadarin hormone wanda yake da sakamako mai saurin kumburi kuma yake taimakawa daidaita metabolism ().

Yin aiki a cikin jiki na iya taimakawa haɓaka matakan haɓakar haɓakar ƙwayar tsoka waɗanda ke raguwa tare da shekaru, kamar testosterone, IGF-1, DHEA da haɓakar girma (,,,).

Ga mutanen da ba za su iya yin atisaye mai karfi ba, koda tafiya na yau da kullun na iya ƙara waɗannan matakan hormone, mai yiwuwa haɓaka ƙarfi da ƙimar rayuwa ().

Kodayake haɗuwa da juriya da horo na aerobic yana da alama suna samar da kyakkyawan sakamako, shiga kowane irin aikin motsa jiki a kai a kai yana da fa'ida.

Yin horo mai ƙarfi, motsa jiki, tafiya ko wasu nau'ikan motsa jiki na iya canza matakan hormone ta hanyar rage haɗarin cuta da kare ƙwayar tsoka yayin aikin tsufa.

3. Guji Suga da Ingantaccen Carbs

Sugar da ingantaccen carbi an alakanta su da wasu matsalolin lafiya.

Tabbas, gujewa ko rage waɗannan abinci na iya zama mahimmanci wajen inganta aikin hormone da guje wa ƙiba, ciwon sukari da sauran cututtuka.

Nazarin ya nuna koyaushe cewa fructose na iya ƙara yawan insulin da haɓaka haɓakar insulin, musamman a cikin masu kiba da masu kiba tare da prediabetes ko ciwon suga (,,,).

Mahimmanci, fructose yana da aƙalla rabin yawancin nau'ikan sukari. Wannan ya hada da siffofin halitta kamar zuma da maple syrup, ban da babban-fructose masarar syrup da kuma ingantaccen sukari.

A cikin wani binciken, mutanen da ke fama da cutar sankarau sun sami irin wannan ƙaruwa a matakan insulin da juriya na insulin ko sun cinye oza 1.8 (gram 50) na zuma, sukari ko babban-fructose masarar ruwa ().

Bugu da kari, abincin da ke cike da carbi mai ladabi kamar farin burodi da farashi zai iya inganta haɓakar insulin a cikin babban ɓangare na manya da matasa (,).

Sabanin haka, bin ƙaramin abinci mai ƙanƙanci ko matsakaici wanda ya dogara da abinci gabaɗaya na iya rage matakan insulin a cikin masu kiba da masu kiba tare da prediabetes da sauran yanayin yanayin insulin kamar polycystic ovary syndrome (PCOS) (,,).

Abubuwan da ke cike da sukari da kuma keɓaɓɓen carbs an nuna su don motsa ƙarfin insulin. Guje wa waɗannan abincin da rage yawan cin abinci na carbin na iya rage matakan insulin da ƙara ƙwarewar insulin.

4. Koyi don Sarrafa damuwa

Damuwa na iya yin mummunan tasiri akan homonon ku. Manyan hormones guda biyu da damuwa ta shafa sune cortisol da adrenaline, wanda kuma ake kira epinephrine.

Cortisol an san shi da "hormone damuwa" saboda yana taimaka wa jikin ku jimre da damuwa na dogon lokaci.

Adrenaline shine "yaƙin-ko-tashi" hormone wanda ke ba jikin ku da ƙarfin kuzari don amsa haɗarin gaggawa.

Koyaya, ba kamar ɗaruruwan shekaru da suka gabata ba lokacin da waɗannan halayen ke haifar da haɗari daga barazanar daga masu farauta, a yau galibi yawancin mutane ne ke haifar da su, sau da yawa yawan salon rayuwa.

Abun takaici, tsananin damuwa yana sanya matakan cortisol su kasance masu daukaka, wanda zai iya haifar da yawan cin kalori da kiba, gami da karuwar ciki (,,).

Levelsaukakan matakan adrenaline na iya haifar da hawan jini, saurin bugun zuciya da damuwa. Koyaya, waɗannan alamun yawanci ba su da ɗan gajeren lokaci saboda, ba kamar cortisol ba, adrenaline ba zai yuwu ya zama mai ɗaukaka ba.

Bincike ya nuna cewa zaku iya rage matakan cortisol ta hanyar tsunduma cikin dabarun rage damuwa kamar tunani, yoga, tausa da sauraren kide-kide na shakatawa (,,,,).

Nazarin nazarin karatun na 2005 ya gano cewa maganin tausa ba kawai rage matakan cortisol da kimanin kashi 31% ba, amma kuma ya karu da matakan serotonin mai kara karfin yanayi da 28% da dopamine ta 31%, a matsakaita ().

Yi ƙoƙari ka ba da aƙalla mintuna 10-15 zuwa kowace rana don rage ayyukan damuwa, koda kuwa baka jin kana da lokaci.

Shiga cikin ɗabi'un rage damuwa kamar tunani, yoga, tausa da sauraren kiɗa mai kwantar da hankali na iya taimakawa daidaiton matakan matakan damuwa na hormone cortisol.

5. Amfani da Maiko mai Lafiya

Ciki har da ƙwayoyin mai na ƙoshin lafiya a cikin abincinku na iya taimakawa rage haɓakar insulin da ci.

Matsakaicin sarkar triglycerides (MCTs) kitso ne na musamman waɗanda hanta ke ɗauka kai tsaye don amfani da su azaman kuzari.

An nuna su don rage juriya na insulin a cikin masu kiba da masu kiba, da kuma mutanen da ke da ciwon sukari (,).

Ana samun MCT a cikin man kwakwa, da dabino da kuma tsarkakakken man MCT.

Fatsun nono da kitse mai ƙamshi a cikin man zaitun da kwayoyi suma suna da alama suna ƙara ƙwarewar insulin, gwargwadon karatu a cikin manya masu lafiya da waɗanda ke fama da ciwon sukari, prediabetes, hanta mai ƙoshin lafiya da haɓaka triglycerides (,,,,).

Bugu da ƙari, nazarin ya nuna cewa cinye lafiyayyen abinci a abinci yana haifar da sakin homon ɗin da zai taimaka muku jin ƙoshin da gamsuwa, gami da GLP-1, PYY da cholecystokinin (CCK) (,,).

A gefe guda kuma, an sami ƙwayoyin trans don inganta haɓakar insulin da ƙara adana kitse mai ciki,,,.

Don inganta lafiyar hormone, cinye lafiyayyen tushen kitse a kowane cin abinci.

Ciki har da ƙoshin lafiyayyun ƙwayoyi a cikin abincinku da guje wa ƙwayoyin cuta marasa ƙoshin lafiya na iya taimakawa rage haɓakar insulin da kuma haɓaka samar da sinadarin homon da ke taimakawa sarrafa abinci.

6. Guji Cin Abinci da Rage abinci

Cin abinci mai yawa ko kadan na iya haifar da canjin yanayi wanda ke haifar da matsalolin nauyi.

Ana nuna yawan cin abinci yana ƙara matakan insulin da rage ƙwarewar insulin, musamman a cikin masu kiba da masu kiba waɗanda ke da ƙarfin insulin (,,,).

A cikin wani binciken, manya masu kiba da insulin wadanda suka ci abinci mai kalori 1,300 sun dandana kusan ninki biyu na karuwar insulin a matsayin mutane masu larurar jiki da “lafiyar jiki” masu kiba wadanda suka cinye abinci iri ɗaya ().

A gefe guda, yankan abincin kalori da yawa na iya ƙara matakan cutar damuwa na cortisol, wanda aka sani don haɓaka ƙimar nauyi lokacin da aka ɗaukaka shi.

Wani binciken ya gano cewa hana cin abinci zuwa kasa da adadin kuzari 1,200 a kowace rana ya haifar da karuwar matakan cortisol ().

Abin sha'awa, nazarin daga 1996 har ma yana ba da shawarar cewa abincin mai ƙananan kalori na iya haifar da juriya na insulin a cikin wasu mutane, sakamakon da zaku iya tsammanin gani ga mutanen da ke da ciwon sukari ().

Cin abinci a cikin keɓaɓɓen kalori naka na iya taimaka maka ci gaba da daidaituwa da ƙimar lafiya da nauyi.

Yin amfani da adadin kuzari da yawa ko fewan kaɗan na iya haifar da rashin daidaituwa na haɓakar ciki. Imoƙarin cin aƙalla calories 1,200 a kowace rana don lafiyar ƙoshin lafiya.

7. Shan Ganyen Shayi

Green shayi shine ɗayan abubuwan sha mafi ƙoshin lafiya a kusa.

Baya ga maganin kafeyin mai kara kuzari, yana dauke da sinadarin antioxidant wanda aka sani da epigallocatechin gallate (EGCG), wanda aka aminta da fa'idodin kiwon lafiya da yawa.

Bincike ya nuna cewa shan koren shayi na iya kara karfin insulin da kuma matakin insulin a cikin masu lafiya da kuma wadanda ke da yanayin insulin kamar su kiba da ciwon suga (,,,,).

A cikin cikakken nazarin nazarin 17, karatun mafi inganci yana da alaƙa da koren shayi don rage ƙananan matakan insulin ().

Fewan binciken da aka sarrafa sun gano cewa koren shayi ba ze rage ƙarfin insulin ko matakan insulin ba idan aka kwatanta shi da placebo. Koyaya, waɗannan sakamakon na iya kasancewa ne saboda martani na mutum (,).

Tunda koren shayi yana da sauran fa'idodin kiwon lafiya kuma yawancin karatun suna ba da shawarar cewa yana iya samar da ɗan cigaba a cikin amsawar insulin, kuna so kuyi la'akari da shan kofi ɗaya zuwa uku a kowace rana.

Green tea yana da alaƙa da ƙara ƙwarewar insulin da ƙananan matakan insulin ga mutanen da suke da ƙiba, masu kiba ko masu ciwon sukari.

8. Ku yawaita cin Kifin Mai Mai

Kifi mai kyau shine mafi kyawun tushen dogayen sarkar mai na omega-3, waɗanda suke da kyawawan halaye masu kumburi.

Bincike ya nuna cewa suna iya samun fa'idodi masu fa'ida akan lafiyar homon, gami da rage matakan damuwar danniya cortisol da adrenaline.

Wani karamin binciken ya lura da tasirin shan kittsun Omega-3 akan aikin maza akan gwajin damuwa na tunani.

Binciken ya gano cewa bayan maza sun cinye abinci mai wadataccen mai na omega-3 tsawon makonni uku, sun sami ƙara ƙarancin ƙaruwa a cikin cortisol da epinephrine yayin gwajin fiye da lokacin da suke bin abincinsu na yau da kullun ().

Bugu da kari, wasu nazarin sun gano cewa kara yawan shan mai mai yawan Omega-3 na iya rage karfin insulin da ke da nasaba da kiba, polycystic ovary syndrome da ciwon ciki na ciki (,,,).

Ciwon suga na ciki yana faruwa yayin daukar ciki ga matan da ba su da ciwon suga kafin su yi ciki. Kamar nau'in ciwon sukari na 2, yana da halin juriya na insulin da haɓaka matakan sukarin jini.

A cikin wani bincike guda daya, mata masu cutar sikari ta ciki suna shan kwaya 1,000 na mai mai omega-3 a kullum tsawon makonni shida.

Omeungiyar Omega-3 ta sami ragi mai yawa a cikin matakan insulin, juriya na insulin da alamar cutar C-reactive (CRP) idan aka kwatanta da matan da suka karɓi placebo ().

Don lafiya mai kyau, hada da abinci sau biyu ko sama a kowane mako na kifin mai mai kamar kifi, sardines, herring da mackerel.

Dogayen sarkar mai na omega-3 na iya taimakawa ƙananan cortisol da epinephrine, ƙara ƙwarewar insulin da rage matakan insulin a cikin masu kiba da masu insulin.

9. Samun bacci mai inganci, mai inganci

Komai irin abinci mai gina jiki da yawan motsa jiki da kake samu, lafiyarka za ta sha wahala idan ba ka sami isasshen barci na gyara ba.

Sleeparancin bacci yana da alaƙa da rashin daidaituwa da yawancin hormones, ciki har da insulin, cortisol, leptin, ghrelin da haɓakar girma (,,,,,, 74).

A cikin wani nazari game da maza waɗanda aka taƙaita barcinsu zuwa awoyi biyar a dare a mako guda, ƙarancin insulin ya ragu da 20%, a kan matsakaita ().

Wani binciken ya duba illolin hana takunkumin bacci ga samari masu lafiya.

Lokacin da aka takaita musu bacci na kwana biyu, leptin nasu ya ragu da 18%, ghrelin nasu ya karu da 28% kuma yunwar su ta karu da 24%. Kari akan haka, mazajen suna matukar son kalori mai yawa, da abinci mai yawan gaske ().

Haka kuma, ba wai yawan bacci da kuke samu yake da muhimmanci ba. Ingancin bacci ma yana da mahimmanci.

Brainwaƙwalwarka tana buƙatar ɓataccen bacci wanda zai ba ta damar shiga dukkan matakai biyar na kowane zagayen bacci. Wannan yana da mahimmanci musamman don sakin haɓakar haɓakar girma, wanda ke faruwa galibi da dare yayin bacci mai nauyi (, 74).

Don kula da daidaituwa mafi kyau na gwargwadon kwayar cutar, aƙalla aƙalla aƙalla sa'o'i bakwai na ingantaccen bacci a kowane dare.

An nuna rashin isasshen bacci mai inganci ko rashin ƙarfi don rage haɓakar baƙuwar ƙwayoyin cuta, ƙara yunwa da kuma jijiyoyin damuwa, rage haɓakar girma da ƙara ƙarfin insulin.

10. Nisantar Da Shaye Shaye

Sugar a cikin kowane nau'i ba shi da lafiya. Koyaya, sugars ɗin ruwa sun zama mafi munin nesa.

Karatu suna ba da shawarar yawancin abubuwan sha mai daɗin sukari na iya taimakawa wajen jure insulin, musamman a cikin manya da yara masu kiba da, (,,,,).

A cikin wani binciken, lokacin da mutane masu kiba suka cinye kashi 25% na adadin kuzarinsu a cikin kayan maye masu girman-fructose, sun sami matakan insulin na jini da yawa, raguwar karfin insulin da kuma karuwar kitsen ciki ().

Bugu da ƙari, bincike ya nuna cewa shan giya mai laushi yana haifar da yawan amfani da kalori saboda ba ya haifar da siginar cikakken cika da cewa cin abinci mai ƙarfi yana yin (,).

Guje wa abubuwan sha mai daɗin sukari na iya zama ɗayan mafi kyawun abin da za ku iya yi don inganta ƙimar ku na hormone.

Yawan amfani da abubuwan sha masu sikari ya kasance yana da nasaba da matakan insulin mafi girma da juriya na insulin a cikin masu kiba da manya da yara.

11. Ciyar da Abincin Fiber

Fiber, musamman nau'in mai narkewa, muhimmin abu ne na ingantaccen abinci.

Karatuttukan sun gano cewa yana kara karfin insulin kuma yana kara samarda kwayoyi wanda zai baka damar cikewa da gamsuwa (,,,).

Kodayake fiber mai narkewa yana haifar da sakamako mai ƙarfi akan ci da ci, fiber mai narkewa na iya taka rawa.

Studyaya daga cikin binciken a cikin masu kiba da masu kiba ya gano cewa cinye nau'in fiber mai narkewa da ake kira oligofructose ya ƙaru da matakan PYY, kuma cinye cellulose na fiber da ba a narkewa ya yi ta ƙara matakan GLP-1.

Dukkanin nau'ikan fiber sun haifar da raguwar ci ().

Don kariya daga jure insulin da yawan cin abinci, ka tabbata ka ci abinci mai wadataccen fiber a kullum.

Babban haɗarin cin fiber an haɗa shi da haɓakawa cikin ƙwarewar insulin da homonin da ke kula da yunwa, cikawa da cin abinci.

12. Cin Kwai A kowane lokaci

Qwai na daya daga cikin abinci mai gina jiki a doron kasa.

An nuna su suna amfani da tasirin tasirin hormones wanda ke daidaita yawan cin abinci, gami da rage matakan insulin da ghrelin, da haɓaka PYY (,,,).

A cikin binciken daya, maza suna da ƙananan ghrelin da insulin bayan sun ci ƙwai a karin kumallo fiye da bayan cin bagel don karin kumallo ().

Abin da ya fi haka, sun ji cikakke kuma sun ɗan rage adadin kuzari a cikin awanni 24 masu zuwa bayan cin ƙwai ().

Abu mai mahimmanci, waɗannan sakamako masu fa'ida akan hormones suna faruwa yayin da mutane suka ci duka kwan gwaiduwa da farin kwai.

Misali, wani binciken ya gano cewa cin kwai gaba daya a matsayin wani bangare na abinci mai karamin-kara karfin insulin da kuma inganta alamomin lafiyar zuciya da yawa fiye da abincin mai karamin-carb wanda ya hada da kwai fari kawai ().

Yawancin karatu suna duban illar cin ƙwai a lokacin karin kumallo saboda a lokacin ne yawanci mutane ke cinye su. Koyaya, waɗannan gidajen abinci masu gina jiki ana iya cin su a kowane abinci, kuma ƙwai dafaffun kwai suna yin babban abun ciye-ciye.

Qwai suna da matukar gina jiki kuma suna iya taimakawa wajen rage juriya na insulin, danne sha'awarka kuma ya sa ka ji daɗi.

Layin .asa

Hannun ku na cikin kowane bangare na lafiyar ku. Kuna buƙatar su cikin takamaiman adadin don jikinku yayi aiki da kyau.

Rashin daidaituwa na Hormonal na iya ƙara haɗarin kiba, ciwon sukari, cututtukan zuciya da sauran matsalolin lafiya.

Duk da cewa tsufa da sauran abubuwan sun fi karfin ku, akwai matakai da yawa da zaku iya ɗauka don taimakawa ku homon ɗinku suyi aiki yadda ya kamata.

Yin amfani da abinci mai gina jiki, motsa jiki akai-akai da kuma shiga cikin wasu halaye masu ƙoshin lafiya na iya yin hanya mai tsawo don inganta lafiyarku na hormonal.