Leptin: menene menene, me yasa zai iya zama mai tsayi da abin yi

Wadatacce

• Valuesimar leptin ta al'ada
• Yadda za'a kimanta matakan leptin
• Abin da ake nufi da samun babban leptin
• Dangantaka tsakanin leptin da asarar nauyi
• Abin da za a yi yayin leptin yana da girma
• 1. Rage nauyi a hankali
• 2. Guji abincin da ke haifar da juriya ta leptin
• 3. Bi abinci mai kyau
• 4. Yin motsa jiki
• 5. Barci mai kyau
• Menene bambanci tsakanin leptin da ghrelin

Leptin wani sinadarin hormone ne wanda ƙwayoyin mai ke samarwa, wanda yake aiki kai tsaye a kan kwakwalwa kuma babban aikin sa shine sarrafa abinci, rage cin abinci da daidaita kashe kuzari, ba da damar kiyaye nauyin jiki.

A cikin yanayi na yau da kullun, lokacin da jiki yana da ƙwayoyin mai mai yawa, ana samun ƙaruwa wajen samar da leptin, wanda ke aikawa ga kwakwalwa saƙon cewa ya zama dole a rage cin abinci domin sarrafa nauyi. Sabili da haka, lokacin da leptin ya ƙaru, akwai raguwar ci sannan mutum ya ƙare cin abinci ƙarancin.

Koyaya, a cikin wasu mutane aikin leptin na iya canzawa, wanda ke nufin cewa, koda kuwa akwai kitse mai yawa, jiki baya amsawa ga leptin kuma sabili da haka, babu ka'idojin abinci kuma mutane suna da yawa na ci kuma yana sanya shi wahala, wanda ke haifar da rage nauyi.

Sabili da haka, sanin yadda za'a inganta aikin leptin na iya zama kyakkyawan tsari don cimma asarar nauyi zuwa mai kyau da har abada.

Valuesimar leptin ta al'ada

Valuesa'idodin leptin na al'ada sun dogara da jima'i, ƙididdigar yawan jiki da shekaru:

• Mata masu BMI na 18 zuwa 25: 4.7 zuwa 23.7 ng / mL;
• Mata masu BMI mafi girma fiye da 30: 8.0 zuwa 38.9 ng / mL;
• Maza tare da BMI na 18 zuwa 25: 0.3 zuwa 13.4 ng / mL;
• Maza tare da BMI mafi girma fiye da 30: ƙimar leptin na al'ada ita ce 1.8 zuwa 19.9 ng / mL;
• Yara da matasa daga shekara 5 zuwa 9: 0.6 zuwa 16.8 ng / mL;
• Yara da matasa masu shekaru 10 zuwa 13: 1.4 zuwa 16.5 ng / mL;
• Yara da matasa masu shekaru 14 zuwa 17: 0.6 zuwa 24.9 ng / ml.

Hakanan ƙimomin Leptin na iya bambanta gwargwadon yanayin kiwon lafiya kuma ƙila za a iya haɓaka saboda tasirin abubuwa masu ƙonewa ko homonu kamar insulin ko cortisol, misali.

Sauran dalilai, a gefe guda, na iya rage matakan leptin, kamar su rage nauyi, yin azumi mai tsawo, shan sigari, ko tasirin kwayoyi irin su thyroid ko hormone mai girma.

Yadda za'a kimanta matakan leptin

Ana kimanta matakan leptin ta hanyar gwaje-gwaje waɗanda dole ne likita ko mai gina jiki suyi oda kuma ana yin sa ta hanyar karɓar jini.

Don yin gwajin, dole ne ku yi azumi na awanni 12, duk da haka, wasu dakunan gwaje-gwaje, dangane da hanyar da aka yi amfani da ita, nemi awanni 4 kawai na azumi. Saboda haka, ya kamata a duba shawarwarin azumi a dakin gwaje-gwaje kafin a yi gwajin.

Abin da ake nufi da samun babban leptin

Babban leptin, wanda aka sani a kimiyance kamar yadda ake kira hyperleptinemia, yawanci yakan faru ne a yayin matsalar kiba, saboda da yake akwai kwayoyin kitse masu yawa, yawan kwayar leptin yana karuwa koyaushe, idan hakan ya faru, kwakwalwa zata fara daukar babban leptin kamar yadda yake a al'ada kuma tsarinta na yunwa baya tasiri yanzu. . Wannan yanayin an san shi da juriya na leptin.

Bugu da kari, yawan cin abinci irin su sarrafawa, sarrafawa, kayayyakin gwangwani, mai dauke da kitse ko sukari, alal misali, na iya haifar da kumburi a cikin sel, wanda kuma yana taimakawa ga juriyar leptin.

Wannan juriya yana haifar da ƙaruwa cikin yunwa da raguwar ƙona kitse da jiki, yana mai da wuya a rasa nauyi.

Dangantaka tsakanin leptin da asarar nauyi

An kira Leptin a matsayin hormone mai cikewa, saboda wannan hormone, lokacin da ƙwayoyin mai suka samar dashi kuma kwakwalwa ta fahimci siginar leptin don rage ci da ƙara ƙona mai, rage nauyi yana faruwa cikin sauƙi.

Koyaya, lokacin da haɓakar leptin ya wuce gona da iri ya faru, ƙwaƙwalwa ta kasa fahimtar siginar don dakatar da cin abinci kuma ta yi aiki ta akasin haka, ƙara yunwa, sa rage nauyi ya zama da wuya ko ƙara nauyin jiki, wannan yanayin sifa ne na juriya leptin.

An gudanar da wasu binciken kimiya don kokarin inganta sadarwa tsakanin kwayoyin mai masu kera leptin da kwakwalwa ta yadda za a iya amfani da leptin yadda ya kamata, yana fifita nauyin kiba na masu kiba. Koyaya, ana buƙatar ci gaba da karatu.

Abin da za a yi yayin leptin yana da girma

Wasu hanyoyi masu sauƙi don ragewa da daidaita manyan matakan leptin da rage juriya ga wannan hormone, bayar da gudummawa ga asarar nauyi sune:

1. Rage nauyi a hankali

Lokacin da aka sami asarar nauyi kwatsam, matakan leptin suma suna raguwa cikin sauri kuma kwakwalwa na fahimtar cewa yana tafiya ne ta wani bangare na takunkumin abinci, don haka yana motsa sha'awar. Wannan na daga cikin manyan dalilan da suka sa aka daina cin abincin, kasancewar ana samun karuwar yunwa, da kuma wahala matuka wajen kiyaye nauyin da ya ragu. Don haka, lokacin da kuka rasa nauyi a hankali, matakan leptin suna raguwa a hankali ban da aiki daidai kuma ikon ci yana da sauƙi.

2. Guji abincin da ke haifar da juriya ta leptin

Wasu abinci kamar sukari, zaƙi, abinci mai maiko sosai, kayayyakin gwangwani da sarrafawa na iya haifar da kumburi a cikin ƙwayoyin kuma haifar da juriya ga leptin. Bugu da kari, wadannan abinci suna kara barazanar kamuwa da ciwon sukari, cututtukan zuciya da kiba.

3. Bi abinci mai kyau

Lokacin cin abinci mai kyau, jiki yana karɓar duk abubuwan gina jiki da ake buƙata, wanda ke haifar da halayyar ɗabi'a don rage ci. Ga yadda ake cin abinci mai kyau.

4. Yin motsa jiki

Ayyukan jiki suna taimakawa wajen rage juriya ta leptin, taimakawa cikin aikinta don sarrafa ci da ƙara ƙona mai. Don asarar nauyi mai kyau, ana ba da shawarar yin mintuna 20 zuwa 30 na tafiya kowace rana, tare da lafiyayyen abinci. Yana da mahimmanci don yin gwajin likita kafin fara motsa jiki kuma, musamman ga mutane masu kiba, dole ne mutum ya kasance tare da malamin motsa jiki don kauce wa ƙoƙari da ƙari da haɗarin raunin da zai iya rage nauyin nauyi.

5. Barci mai kyau

Wasu nazarin sun nuna cewa rashin yin bacci na tsawon awanni 8 zuwa 9 na iya rage matakan leptin da kuma haifar da yawan ci. Bugu da kari, gajiya da damuwar rashin samun isasshen bacci, suna kara yawan matakan hormone cortisol, yana sanya ragin kiba yana da wahala.

Duba cikin bidiyon da ke ƙasa yadda za a iya daidaita leptin yayin bacci don rage nauyi.

Wasu nazarin ilimin kimiyya tare da kayan leptin sun nuna cewa yawancin abubuwan gina jiki suna taimakawa inganta ƙwarewar leptin da haɓaka ƙoshin lafiya. Koyaya, ana buƙatar karatun har yanzu don tabbatar da ingancin waɗannan ƙarin. Duba mafi kyawun kari don taimaka muku rage nauyi.

Hakanan, karatu tare da tsaka-tsakin azumi a cikin beraye sun nuna raguwar matakan leptin, duk da haka, tasirin azumi a tsakanin juna har yanzu yana da rikici a cikin mutane, kuma ana buƙatar ci gaba da karatu.

Menene bambanci tsakanin leptin da ghrelin

Dukansu leptin da ghrelin sune hormones wadanda suke aiki ta hanyar sarrafa ci. Koyaya, ghrelin, ba kamar leptin ba, yana ƙaruwa ci.

Ghrelin ana samar dashi ne ta ƙwayoyin ciki kuma yana aiki kai tsaye akan kwakwalwa, wanda samarwar ya dogara da yanayin abinci. Matakan Ghrelin yawanci sunfi girma idan ciki ya wofintar, wanda ke haifar da samarda ghrelin wanda yake nunawa kwakwalwa cewa kana bukatar ka ci. Ghrelin shima yana da matakai mafi girma a yanayin rashin abinci mai gina jiki kamar su anorexia da cachexia, misali.

Matakan Ghrelin sun yi ƙasa bayan cin abinci kuma, musamman, a cikin kiba. Wasu nazarin sun nuna cewa babban leptin yana tasiri akan samar da ghrelin, yana rage adadin ghrelin da ake samarwa.