Bella Adams
Uma amakhilogremu engehli naphezu kokuqeqeshwa nokudla, ngokuvamile akubangelwa ukujima okungalungile noma ama-calories amaningi. Kunalokho, ama-hormone avame ukusebenza njengebhuleki elishise amafutha. Sikubonisa ukuthi ungawalawula kanjani - kanye nohlelo lwezinsuku ezingama-21 lokudla kwehomoni.
Yidla kancane, vivinya umzimba kakhulu - cishe wonke umuntu ofuna ukwehlisa isisindo uqondiswa yile nkolelo-ze. Uma ingekho impumelelo naphezu kwezingxenye ezincane kanye nokuzivocavoca kwansuku zonke, singazihlukumeza nakakhulu noma siyeke.
Kokubili kuyakhungathekisa - futhi kuyaphikisana, njengoDkt. Sara Gottfried, udokotela wezifo zabesifazane wase-US, kanye nochwepheshe bama-hormone. “Ukukhuluphala akuwona nje amakhalori nokuzivocavoca, kuphinde kube nokungalingani kwamahomoni,” usho kanje.
Ama-hormone analo leli thonya kumetabolism
Amahomoni ayizithunywa. Badlulisa imiyalezo esuka ku-A iye ku-B emzimbeni futhi ngaleyo ndlela balawule zonke izinqubo ze-metabolic. Zinquma ukuthi umzimba wethu wenzani ngokudla, kuphi futhi angakanani amafutha agcinwe, ukuthi yini esikulangazelelayo, nokuthi ikhwalithi yethu yokulala, i-gut flora, nesimo sengqondo sinjani.
Ukusabela okuningana kwama-hormone kuvame ukuxhunyaniswa.
Yilokhu okwenza uhlelo lube sengozini. Uma ibambeka endaweni eyodwa, kuzoba nomphumela we-domino. Ngenhlanhla, kukithi ikakhulukazi ukulinganisa isiphithiphithi. Izinguquko ezincane zendlela yokuphila ngokuvamile zanele ukubuyisela ibhalansi ye-hormone ekulinganiseni.
Ukulala: isici esibalulekile samahomoni
Ukulala kwethu kunganquma ukuthi sikhuluphele noma sinesisindo esifanele. Ngemuva nje kobusuku obune obungaphansi kwamahora ayisikhombisa okulala, amazinga e-insulin ne-ghrelin ayakhuphuka - silamba kakhulu futhi sigcina amafutha amaningi.
I-Leptin, i-hormone ye-satiety, iyacindezelwa. Ngaphezu kwalokho, i-hormone yokucindezeleka i-cortisol iyanda ngemva kokuphuza ebusuku futhi ibangele izinqumo ezimbi kanye nezifiso. Isixazululo kuphela: lala ngaphambi kwesikhathi.
Ingcindezi yesicupho somfanekiso
Ukucindezeleka okungapheli kuwubuthi emzimbeni ngoba kwandisa amazinga e-cortisol unomphela.
Isibangeli akudingeki sibe ikhalenda le-aphoyintimenti egcwele ngokulinganisa. Ngisho nezingxabano, ukukhungatheka, ukungazivocavoci, noma ukungabi naso isikhathi sokuphumula kungabeka imizimba yethu esimweni sama-hormone sokuphaphama unomphela.
Into yokugcina ayifunayo ukuyeka amafutha avikelayo kanye nokudla okunethezekile. Ukunciphisa ukucindezeleka kubuyisela amahomoni akho ekulinganiseni.
Inganekwane ye-cholesterol
Ukuthambekela kwamafutha aphansi emashumini eminyaka adlule kusenenkani. Amaqanda, ibhotela, kanye nemithombo yamaprotheni enamafutha aphezulu ifakwe idemoni ngokuqukethwe kwe-cholesterol. Isimo socwaningo salezi zincomo sibonakala sinamaphutha namuhla. I-cholesterol ayimbi.
Kwenzeka emzimbeni njenge-HDL ne-LDL cholesterol. Okuningi nje kwakamuva akunampilo. I-cholesterol ye-HDL ibalulekile ekukhiqizeni amahomoni e-metabolic. Amafutha amahle aphuma enhlanzini, amafutha omnqumo, ukwatapheya, amantongomane, namaqanda kufanele abe khona kukho konke ukudla.
Ukulahlekelwa isisindo ngokudla kwe-hormone
Ukuqala kabusha kwangempela kwebhalansi ye-hormone kuthembisa ukudla kukaDkt. Gottfried kwezinsuku ezingu-21 (“I-hormone diet”, cishe ama-euro angu-20).
Ithiyori: Kunamahomoni ayisikhombisa abalulekile e-metabolic - futhi angahlehliswa asuke ekuvimbeni ukuncipha kwesisindo aye kumadlelandawonye emahoreni angama-72.
Ukuze kungadingeki ushintshe imikhuba yakho yokudla ngobusuku obubodwa, i-hormone eyodwa ngemva kwenye ibhekwa ngezikhawu zezinsuku ezintathu. Ngemva kwamasonto amathathu i-metabolism yakho iyalawulwa futhi kufika kumakhilogremu ayisikhombisa aphelile.
Ukudla okulinganiselayo: Yikuphi ukudla okusizayo?
Ngokusho "kwesu Lokudla Lokuqala" likaDkt. Gottfried, cishe njalo kungenzeka ukuthi abantu abanempilo balawule amahomoni abo ngemfoloko.
Ukudla okuthile ngokuvamile kubhekwa njengokuhambisana nama-hormone ngoba kuhle kuwo wonke umzimba. Abanye banethuba eliphezulu lokuphazamiseka. Nansi ukukhetha okuncane:
Iziphazamisi zamaHormone: Inyama ebomvu, inyama yedeli, ushukela, izithelo, ubisi, ukolweni, utshwala, ikhofi, ukudla okugayiwe
I-Hormone Regulators: Izinhlanzi Ezinamafutha, Amafutha E-Olive, Amafutha Kakhukhunathi, Ukwatapheya, Amantongomane Nembewu, Ulethisi Nemifino, Amanzi, Itiye Elihlaza
Ukudla kwehomoni: Uhlelo lwakho lwezinsuku ezingama-21
Amanzi amaningi, amagremu angu-500 emifino, kanye nemizuzu engu-30 yokuzivocavoca - noma yini ejabulisayo ebaluleke kakhulu - kuyizinto eziyisisekelo zansuku zonke. Kukhona ukudla lokho. Kungase kube nzima, kodwa kubonisa imiphumela enamandla!
Izinsuku 1-3: ama-estrogens
Inyama notshwala kuqala ohlwini lwabashayiwe. Ukuzithiba kuwukuthungela kokuqala kokuncipha kwesisindo kubo bonke abanamazinga e-estrogen engeziwe - ukuphazamiseka okuvamile kwabesifazane.
Amadoda awakhululwa, ukubusa kwe-estrogen ekugugeni kuvame ukuzibonakalisa emafutheni endaweni ye-hip nesifuba.
Inyama ithathelwa indawo inhlanzi, okusanhlamvu, noma amaqanda. Amagremu angu-30 kuya kwangu-40 efayibha ngosuku azosiza ekukhipheni i-estrogen eningi. Njengoba utshwala bucekela phansi yonke inhloso yokuncipha kwesisindo - ikakhulukazi uma kuhlanganiswe ne-estrogen eningi - ukuzithiba kuyafaneleka kusukela ngosuku lokuqala.
Izinsuku 4-6: I-insulin
Lapho amazinga kashukela egazini enyuka, i-insulin ikhishwa. Kodwa lapho amangqamuzana kashukela ne-insulin kuzungeza egazini, ukuwohloka kwamafutha kuyavinjwa.
Uma udla amaswidi njalo, amangqamuzana akho awakwazi ukumelana ne-insulin - okungukuthi, awazweli kangako. Ngenxa yalokho, umzimba ukhulula i-insulin eyengeziwe. Lokhu kubangela izifiso, ukugcinwa kwamafutha futhi kwandisa ingozi yesifo sikashukela.
“I-sugar detox iyindlela ephumelela kakhulu yokwehlisa amafutha,” kuthethelela uDkt. Sara Gottfried wathatha lesi sinyathelo esinqala. Ngenani eliphakeme lama-15 amagremu ama-carbohydrates ngosuku, ama-insulin receptors anempilo aphinde akhiqize kungakapheli amahora angama-72.
Izinsuku 7-9: i-leptin
Uma sidla kakhulu i-fructose (izithelo noma imikhiqizo eqediwe), isibindi sigcwele futhi sigcina ngqo kumaseli amafutha. Lezi zikhulula i-hormone i-leptin, ebonisa ubuchopho ukuthi sigcwele.
Nokho, ukukhanya kwe-fructose akukwenzi ugcwale kodwa kwenza ubuchopho bakho bumelane nesikhuthazo sokusutha. Ukudla ngokweqile kuba lula. Kulesi sigaba, izithelo, amajusi, ama-smoothies, nemikhiqizo ye-fructose ayivumelekile.
Izinsuku 10-12: Cortisol
I-Cortisol ikhishwa ngesikhathi sokucindezeleka okungapheli futhi ingenza ukulahlekelwa kwamafutha kube nzima kakhulu. Nakuba ngokuyinhloko simelana nalokhu ngokuphumula nokulala, ezingeni lokudla okunempilo, ukuhoxa ikhofi ne-caffeine kungehlisa amazinga ethu e-cortisol.
Izinsuku 13-15: I-thyroid
Izinkinga ze-thyroid zithinta isisindo. Ucwaningo lwamanje lubonisa ukuthi labo abathintekile ngokuvamile abakwazi ukubekezelela i-gluten.
Ukusika okusanhlamvu okuqukethe i-gluten okwesikhashana kunengqondo kunoma ubani ozama ukwehlisa isisindo, futhi hhayi nje ngenxa ye-carb ephezulu kanye nokuqukethwe kwekhalori.
Izinhlamvu zezimboni ngokuvamile zibangela izinkinga zokugaya ukudla, zicutshungulwa kakhulu, ziqukethe izakhi ezimbalwa ezinempilo, futhi azigcwalisi kakhulu.
Izinsuku 16-18: ama-hormone okukhula
Sidinga futhi i-hormone yethu yokukhula (HGH) ngemva kokuba sesikhule ngokugcwele. Ibandakanyeka ezinqubweni eziningi ze-metabolic futhi ingasiza nasekunciphiseni isisindo. Inkinga ukuthathwa kwe-HGH yokwenziwa kakhulu.
Lokhu futhi emikhiqizweni yobisi evamile njengoba izinkomo zijovwa nge-HGH ukuze kwandiswe umkhiqizo wazo. Kulesi sigaba, ubisi, iyogathi, noshizi kuthathelwa indawo ezinye izindlela ezisekelwe ezitshalweni.
Izinsuku 19-21: Testosterone
Izinto ezinobuthi ezivela ezimonyoni nasezipakishweni zingena egazini lethu futhi ziziphathe njengama-estrogens lapho. Lawa okuthiwa ama-xenoestrogens angaphazamisa kakhulu ibhalansi yamahomoni.
Bakhuthaza ukubusa kwe-insulin kanye ne-estrogen futhi benza buthaka i-hormone yethu yemisipha i-testosterone, ebaluleke kakhulu kumetabolism. Ukufunda ngokuqaphela ulwazi lokuqukethwe emaphaketheni izinsuku ezintathu kuvula amehlo.
Ubuthi be-hormone obufihliwe
Imizimba yethu ihlangana namakhemikhali angaba ngu-500 nsuku zonke: izibulala-zinambuzane ekudleni, ukudla okushintshwe izakhi, ama-cocktails amakhemikhali emikhiqizweni yokuhlanza nezimonyo, nama-plasticizers ezitsheni. Uhlu lwezinto ezinobuthi nezingaphandle komzimba alupheli.
Lezi zintathu zivame kakhulu futhi ziwumhlahlandlela omuhle wokukhetha imikhiqizo engenabuthi futhi ephazamisa i-endocrine esikhathini esizayo. Abasizi bezitolo abancane: i-ToxFox ne-CodeCheck zokusebenza.
- Ama-Parabens: kungenzeka ku-lotion yomzimba, ukhilimu, i-lipstick
- Ama-phthalates (ama-emollients): kungenzeka kujeli yeshawa, i-shampoo, isiqedaphunga, isifutho sezinwele, amabhodlela epulasitiki, neziqukathi
- I-lauryl sulfate ye-sodium: ngokunokwenzeka ensipho, umuthi wokuxubha amazinyo, i-shampoo, ne-conditioner
Ngemva kokudla
Noma ubani odlula kulezi zinsuku ezingu-21 ufanelwe ukushayelwa ihlombe futhi angaletha kancane kancane ukudla okuye kwaqedwa.
Okubalulekile: Naka ukuthi yini elungele umzimba wakho nokuthi yini engeyinhle. Khona-ke isebenza ngebhalansi ye-hormone ngayinye.
Uhlelo lokudla okunempilo: Ngolunye usuku ngesikhathi sokudla kwehomoni
Kuyavunywa, ukudla okunama-hormone kususa okunye ukudla okuthandayo ekudleni kwakho. Kodwa ukuzidela kuwufanele. Ngemva kwezinsuku ezimbalwa nje, izifiso ziyaphela, ngoba manje kunamaprotheni amaningi, amafutha anempilo, nemifino enomsoco epuletini. Konke okudingwa ngumzimba ukuze kuqhume i-turbo yokuncipha kwesisindo.
Ekuseni: itiye eliluhlaza. Amaqanda aphehliwe noma ama-omelets amaqanda amathathu kanye nezandla ezimbili ezinkulu zesipinashi nenkomishi yemifino
(isb. i-asparagusi eluhlaza, i-zucchini), ethoswe ngamafutha omnqumo noma kakhukhunathi.
Isidlo sasemini: Inkukhu enesaladi enkulu (isb. i-romaine, rocket, iklabishi elimhlophe, i-artichoke hearts) enamafutha omnqumo noviniga kanye nemifino ethosiwe (isb. upelepele) noma isobho lase-Asia elinenkukhu, ubisi lukakhukhunathi, i-pak choy, namakhowe.
Kusihlwa: Izinhlanzi ezinamafutha athosiwe njenge-salmon noma i-herring, kanye nemifino eshisiwe (isb. i-broccoli) kanye nesaladi enkulu (isb. ulethisi waseRoma, rocket, iklabishi elimhlophe, izinhliziyo ze-artichoke). Amafutha omnqumo noviniga njengendlela yokugqoka.
