Bella Adams
Kusala kudya kuli ndi ubwino wambiri wathanzi. Koma: kusala kudya kungathenso kusokoneza kuchuluka kwa mahomoni komanso kumayambitsa kusabereka.
Zilakolako zochepa, kuchepetsa mafuta a thupi, mphamvu zambiri: Kusala kudya kwapang'onopang'ono kungakhale ndi zotsatira zabwino zambiri.
Mutha. Chifukwa chakuti amayi amene amasala kudya nthawi ndi nthawi amaonanso tsitsi lawo likuthothoka, kusinthasintha kwa maganizo, vuto la kugona, kapena kusokonezeka kwa dongosolo la msambo.
“Azimayi akayesa kusala kudya koma osachita bwino, zingawavulaze kuposa kuwachitira zabwino,” akufotokoza motero Laura van de Vorst, katswiri wa kadyedwe kabwino ka zakudya ndi mahomoni ku Hamburg.
"Izi ndichifukwa choti ntchito zathu zama metabolic zimakhudzidwa ndi mahomoni athu."
Udindo wa Mahomoni Pakusala Kusala Kwapakatikati
Mahomoni amalamulira matupi athu. Amayang'anira kagayidwe ka mphamvu, kupsinjika maganizo, ndi momwe timamvera.
Laura van de Vorst anati: "Mahomoni amatha kukhala ndi chiyambukiro chabwino kapena choipa pa kagayidwe kanu," akutero Laura van de Vorst, "ndiponso pa ntchito zina zathupi."
Pamene sitidya kwa nthawi yaitali, monga kusala kudya, thupi limalowa mumtundu wa kupulumuka kapena chitetezo.
Kuti apulumuke "njala" iyi, thupi limafuna kusunga kulemera kwake - osati kutaya mafuta ake okwera mtengo.
Kuphatikiza apo, milingo yathu ya adrenaline ndi cortisol imakwera pamene gawo la njala likuwonetsa thupi, "Kulibe chakudya, moyo wako uli pachiwopsezo!"
Vuto ndi izi: chifukwa chake, ntchito yobereka imatenga mpando wakumbuyo - ndipo ndi kupanga mahomoni ogonana estrogen ndi progesterone.
Kusalinganika kwa mahomoni kumatheka ndi kusala kwapakati
Pamene mphamvu yochuluka ikufunika kuti pakhale mahomoni opsinjika maganizo cortisol ndi adrenaline, kupanga kwa mahomoni ena kumachepetsedwa.
Izi zimabweretsa kusalinganika kwa mahomoni. Mwa zina, izi zimakhudza nthawi yathu ya msambo - ndipo zimasokoneza kwambiri chonde.
Pakufufuza ndi makoswe, zotsatira zake zidawonetsedwa. Makoswe aakaziwo ankasala kudya mosalekeza kwa milungu 12.
Patangotha milungu iwiri yokha, zinapezeka kuti mazira awo achepa. Kuwonjezera apo, nyamazo zinkavutika kwambiri ndi vuto la kugona kusiyana ndi makoswe amphongo, omwenso ankasala kudya.
Estrogen ndi progesterone zimakhudza maganizo anu
Koma kusala kudya sikumangokhudza chonde chathu. "Estrogen imakhudzanso kagayidwe kathu, kagayidwe kathu, kamvekedwe kathu, ndi kuchepa thupi," akufotokoza motero Laura van de Vorst.
Kuonjezera apo, estrogen imakhudzidwa ndi chitukuko cha nkhawa ndi kupsinjika maganizo ndipo ndizofunikira pa thanzi la khungu ndi tsitsi lathu, kuchulukitsidwa kwa mafupa, minofu, ndi ntchito zathu zamaganizo.
"Ngati ndinu mkazi, kusala kudya kwakanthawi kumatha kuwononga kuchuluka kwa estrogen ndikusokoneza njira zonse zofunika za thupi," akutero Laura.
Progesterone, monga estrogen, ndi mahomoni ofunikira oyembekezera, koma ndi ofunikanso kutipangitsa kukhala osangalala.
Koma ngati ma progesterone athu ali otsika ndipo tikupanga cortisol yambiri panthawi imodzimodziyo, sizingayambitse nkhawa, PMS, ndi kusinthasintha kwa maganizo, komanso kusunga madzi, kulemera, kugona, kapena kutopa kwambiri. .
Kupanga mahomoni mwa amuna ndi akazi
Mahomoni omwe amawongolera kutuluka kwa ovulation mwa amayi ndi kupanga umuna mwa amuna amayendetsedwa munjira zonse ziwiri ndi otchedwa hypothalamic-pituitary-gonadal axis.
Pambuyo pa kutulutsidwa kwa timadzi totchedwa gonadotropin-release hormone (GnRH), "follicle-stimulating hormone" (FSH) imatulutsidwa mwa amayi, yomwe imayambitsa ovulation ndi kaphatikizidwe ka estrogen.
Kenako progesterone imapangidwa. Estrogen ndi progesterone zimakhudzidwa kwambiri ndi nthawi komanso zomwe timadya.
Mwa amuna, GnR hormone imayambitsa kupanga testosterone ndi umuna.
Kusiyana kwake ndikuti kuyankha kumeneku kumachitika pafupipafupi mwa amuna, koma mwa akazi, kumachitika panthawi yodziwika bwino mkati mwa kuzungulira kwawo.
Chifukwa ma pulses a GnRH amakhala ndi nthawi yake, kusintha kwakung'ono kumatha kusokoneza kuchuluka kwa mahomoni - chifukwa chake amayi amakhudzidwa kwambiri ndi kusala kwapakatikati kuposa amuna.
Kusala kudya: Zomwe akazi ayenera kusamala nazo
Choncho kuti matupi athu azigwira ntchito bwino, komanso kuti tizimva bwino komanso kuti tikhale ndi mphamvu zambiri, m’pofunika kuti ma hormone athu azikhala bwino. Kusala kudya kwanthawi yayitali kumatha kupangitsa kuti mahomoni azikhala mozondoka.
Kodi akazi azisala kudya pamenepo?
Yankho la Laura ndi inde! "Mutha kusala kudya pang'onopang'ono m'njira yomwe ingapangitse kuti thupi lanu likhale ndi thanzi labwino, osati kuvulaza."
Tikachita bwino, titha kudumpha zoopsazo ndikupeza zabwino zonse paumoyo wa kusala kudya: kutsika kwamafuta amthupi, kumva bwino kwa insulin, zolembera zotupa, komanso mphamvu zambiri.
Katswiri wa mahomoni amalimbikitsa kuti: Awa ndi malamulo omwe muyenera kutsatira
- Osasala masiku otsatizana. M'malo mwake, kusala Lachiwiri, Lachinayi, ndi Loweruka, mwachitsanzo.
- Osasala kudya kwanthawi yayitali kuposa maola 12 mpaka 13. Nthawi yosala kudya pakati pa 7 ndi 8pm, mwachitsanzo, ndi yabwino. Zenera lalitali losala kudya limayambitsa kuyankha kupsinjika
- Osachita masewera olimbitsa thupi kwambiri pamasiku osala kudya. M'malo mochita masewera olimbitsa thupi kwambiri monga HIIT, kuthamanga kwanthawi yayitali, kapena kulimbitsa thupi, yang'anani pa yoga kapena cardio yopepuka.
- Osasala kudya pa nthawi ya kusamba
- Onetsetsani kuti mwamwa madzi okwanira mukasala kudya
- Zakudya zanu ziyenera kusinthidwa kuti zigwirizane ndi zosowa zanu za mahomoni komanso kuchepa kwa zinthu zotupa. Izi zikutanthauza kuti palibe gluteni, palibe shuga, palibe mkaka, kapena nyama yofiira.
- Chofunika kwambiri: mverani thupi lanu. Ngati simukumva bwino panthawi yosala kudya, mutu ukupweteka, kapena mukukwiya, musapitirire. Mayi aliyense amachita mosiyana ndi kusadya. Dzisamalireni nokha ndipo musamavutike pamasiku omwe mukusala kudya.
Kodi akazi ayenera kupewa kusala kudya kwapakatikati?
Kusala kudya kwapang'onopang'ono si kwa mkazi aliyense, ngakhale. Simuyenera kusala kudya ngati mukusala
- kale anali ndi vuto la kudya kapena anali ndi vuto
- ali ndi pakati, akuyamwitsa, kapena akuyesera kutenga pakati
- kukhala ndi vuto la kugona
- kukhala ndi kuthamanga kwa magazi, matenda a shuga, matenda a shuga, adrenal insufficiency, kapena cortisol
- akumwa mankhwala
- Ndi ochepa thupi
- kudwala amenorrhea (kusowa kwa msambo)
