Litsela tse 9 tse netefalitsoeng tsa ho lokisa lihormone tse laolang boima ba hau

Litaba

• 1. Insulin
• 2. Leptin
• 3. Ghrelin
• 4. Cortisol
• 5. Estrogen
• 6. Neuropeptide Y (NPY)
• 7. Glucagon-Joaloka Peptide-1 (GLP-1)
• 8. Cholecystokinin (CCK)
• 9.Peptide YY (PYY)
• 10. Ho na le eng kapa eng?

Boima ba hau bo laoloa haholo ke lihormone.

Lipatlisiso li bontša hore li-hormone li susumetsa takatso ea hau ea lijo le hore na u boloka mafura a makae (,,).

Mona ke mekhoa e 9 ea "ho lokisa" lihormone tse laolang boima ba hau.

1. Insulin

Insulin ke hormone e hlahisoang ke lisele tsa beta tsa manyeme.

E bolokoa ka chelete e nyane ho pholletsa le letsatsi le ka bongata bo boholo kamora lijo.

Insulin e lumella lisele tsa hau ho noa tsoekere ea mali bakeng sa matla kapa polokelo, ho latela hore na ho hlokahala eng ka nako eo.

Insulin le eona ke hormone e ka sehloohong e bolokang mafura 'meleng. E bolella lisele tse mafura hore li boloke mafura, hape e thibela mafura a bolokiloeng hore a se senyehe.

Ha lisele li hanela insulin (e tloaelehileng haholo), tsoekere ea mali le insulin li phahama haholo.

Maemo a insulin a phahameng haholo (a bitsoa hyperinsulinemia) e ka lebisa mathateng a mangata a bophelo bo botle, ho kenyeletsoa botenya le lefu la ts'oaetso (,, 6).

Ho ja haholo - haholo-holo tsoekere, lik'habohaedreite tse ntlafalitsoeng le lijo tse potlakileng - ho khanna insulin ho hanyetsa le ho eketsa maemo a insulin (,,).

Malebela ke ana ho tiisa maemo a insulin le ho ntlafatsa kutloisiso ea insulin:

• Qoba kapa fokotsa tsoekere: Boholo ba fructose le sucrose bo khothaletsa insulin ho hanyetsa le ho phahamisa insulin (,,,,,).
• Fokotsa lik'habohaedreite: Lijo tse nang le carb e tlase li ka baka ho theoha hanghang ha maemo a insulin (,,,).
• Tlatsa liprotheine: Liprotheine li hlile li phahamisa insulin nakong e khuts'oane. Leha ho le joalo, e lokela ho lebisa ho phokotso ea nako e telele ho haneleng ha insulin ka ho u thusa ho theola mafura a mpeng (,).
• Kenyelletsa mafura a mangata a phetseng hantle. Mafura a Omega-3 a fumanoang litlhaping tse mafura a ka thusa ho fokotsa ho itima lijo ka insulin ().
• Ikoetlise khafetsa: Basali ba fetang boima ba 'mele ba neng ba tsamaea kapele kapa ba matha ba bile le ntlafatso ho kutlo ea insulin kamora libeke tse 14 thutong e le' ngoe (,,).
• Fumana magnesium e lekaneng: Batho ba hanyetsanang le insulin hangata ba na le magnesium e tlase, 'me litlatsetso tsa magnesium li ka ntlafatsa kutloisiso ea insulin (,,).
• Noa tee e tala: Tee e tala e ka theola tsoekere le mali maemong a insulin (,).

Ntlha ea bohlokoa:

Insulin ke eona hormone e ka sehloohong e bolokang mafura 'meleng. Ho fokotsa ho ja tsoekere, ho itšeha carbs le ho ikoetlisa ke litsela tse molemohali tsa ho theola insulin.

2. Leptin

Leptin e hlahisoa ke lisele tsa hau tse mafura.

E nkoa e le "hormone e khotsofatsang" e fokotsang takatso ea lijo 'me e etsa hore u ikutloe u khotsofetse.

Joaloka hormone e bontšang, karolo ea eona ke ho buisana le hypothalamus, karolo ea boko ba hao e laolang takatso ea lijo le ho ja lijo.

Leptin o bolella boko hore ho na le mafura a lekaneng polokelong 'me ha ho sa hlokahala letho, ho thusang ho thibela ho ja ho tlōla.

Batho ba nonneng haholo kapa ba nonneng hangata ba na le leptin e phahameng haholo maling a bona. Ebile, phuputso e 'ngoe e fumane hore litekanyetso tsa leptin ho batho ba batenya ho feta makhetlo a mane ho feta batho ba boima bo tloaelehileng ().

Haeba leptin e fokotsa takatso ea lijo, batho ba batenya haholo ba nang le leptin e phahameng ba lokela ho qala ho ja hanyane mme ba theole boima ba 'mele.

Ka bomalimabe, botenya ba sistimi ea leptin ha e sebetse kamoo e lokelang. Sena se bitsoa ho hanyetsa leptin.

Ha lets'oao la leptin le senyehile, molaetsa oa ho emisa ho ja ha o fihle bokong, ka hona ha o hlokomele hore o na le matla a lekaneng a bolokiloeng (,).

Ha e le hantle, boko ba hau bo nahana hore bo bolaoa ke tlala, ka hona o khanneloa ho ea ja.

Litekanyo tsa Leptin le tsona lia fokotseha ha u theola boima ba 'mele, e leng le leng la mabaka a mantlha a ho leng thata ho boloka boima ba' mele nakong e telele. Boko bo nahana hore o lapile, mme bo o sutumelletsa ho ja ho feta (,,).

Lisosa tse peli tse ka bakang ho hanyetsa leptin ke insulin e phahameng le ho ruruha ho hypothalamus (,,,,,).

Litlhahiso ke tsena tse 'maloa tsa ho ntlafatsa kutloisiso ea leptin:

• Qoba lijo tse ruruhang: Fokotsa lijo tse bakang ho ruruha, haholo-holo lino tse tsoekere le mafura.
• Ja lijo tse itseng: Ja lijo tse ngata tse khahlanong le ho ruruha, joalo ka litlhapi tse mafura ().
• Ikoetlise khafetsa: Ketsahalo e itekanetseng e ka ntlafatsa kutloisiso ea leptin (,,).
• Robala ka ho lekaneng: Boithuto bo bontšitse hore boroko bo sa lekaneng bo lebisa ho theoheng ha maemo a leptin le ho eketsa takatso ea lijo (,).
• Lisebelisoa: Phuputsong e 'ngoe, basali ba nang le phepo ea ho theola boima ba' mele ba nkile alpha-lipoic acid le oli ea tlhapi ba thehlile boima ba 'mele mme ba fokotseha hanyane ho leptin ho feta ba sehlopheng sa taolo ().

Ntlha ea bohlokoa:

Batho ba nang le botenya ba tloaetse ho hanela litlamorao tsa leptin. Ho ja lijo tse khahlanong le ho ruruha, ho ikoetlisa le ho robala ka ho lekaneng ho ka ntlafatsa kutloisiso ea leptin.

3. Ghrelin

Ghrelin e tsejoa e le "hormone ea tlala". Ha mpa ea hao e se na letho, e ntša ghrelin, e romellang molaetsa ho hypothalamus e reng u je ().

Ka tloaelo, litekanyetso tsa ghrelin li phahame haholo pele li jeoa le ho theoha ka tlase ho hora kamora hore o je.

Leha ho le joalo, ho batho ba batenya haholo le ba nonneng haholo, maemo a ghrelin a itima lijo hangata a tlase ho feta a batho ba boima bo tloaelehileng (,).

Boithuto bo bontšitse hape hore kamora hore batho ba nonneng ba je, ghrelin e fokotseha hanyane feela. Ka lebaka la sena, hypothalamus ha e amohele letšoao le matla la ho emisa ho ja, e leng se ka lebisang ho ja ho tlōla tekano (52).

Malebela ke ana ho ntlafatsa ts'ebetso ea ghrelin:

• Tsoekere: Qoba sirapo ea poone e phahameng ea fructose le lino tse tsoekere tse tsoekere, tse ka sitisang karabelo ea ghrelin kamora lijo (,).
• Liprotheine: Ho ja protheine lijong tsohle, haholo-holo lijo tsa hoseng, ho ka fokotsa maemo a ghrelin le ho khothaletsa ho khora (,,,).

Ntlha ea bohlokoa:

Ho ja liprotheine tse ngata le ho qoba lijo le lino tse nang le tsoekere e ngata ho ka thusa ho ntlafatsa maemo a ghrelin.

4. Cortisol

Cortisol ke hormone e hlahisoang ke litšoelesa tsa adrenal.

E tsejoa e le "hormone ea khatello ea kelello" hobane e lokolloa ha 'mele oa hau o utloa khatello ea maikutlo.

Joalo ka lihormone tse ling, ho bohlokoa ho phela. Leha ho le joalo, maemo a sa feleng a cortisol a ka lebisa ho ja ho feta tekano le ho ba le boima ba 'mele ().

Ho bonahala eka basali ba nang le boima bo feteletseng bohareng ba arabela khatello ea maikutlo ka keketseho e kholo ea cortisol (,).

Leha ho le joalo, ho ja ka thata-thata le hona ho ka phahamisa cortisol. Phuputsong e 'ngoe, basali ba jang lijo tse nang le likhalori tse tlase ba ne ba na le maemo a phahameng a cortisol mme ba tlaleha hore ba ikutloa ba imetsoe haholo ho feta basali ba jang lijo tse tloaelehileng ().

Mekhoa ena e ka fokotsa maemo a cortisol:

• Lijo tse leka-lekaneng: Latela phepo e leka-lekaneng ea 'nete e thehiloeng lijong. Se ke oa khaola lik'halori maemong a tlase haholo.
• Thuisa: Ho ikoetlisa ho ka fokotsa haholo tlhahiso ea cortisol ().
• Mamela 'mino:. Bafuputsi ba tlaleha hore ha ho bapaloa 'mino o thobang nakong ea kalafo, cortisol ha e phahame haholo (,).
• Robala ho feta: Phuputso e 'ngoe e fumane hore ha bakhanni ba lifofane ba lahleheloa ke boroko lihora tse 15 nakong ea beke, litekanyetso tsa bona tsa cortisol li eketsehile ka 50-80% ().

Ntlha ea bohlokoa:

Methati e phahameng ea cortisol e ka eketsa ho ja lijo le ho khothaletsa ho nona. Ho ja lijo tse leka-lekaneng, ho sebetsana le khatello ea maikutlo le ho robala haholo ho ka thusa ho hlophisa tlhahiso ea cortisol.

5. Estrogen

Estrogen ke hormone ea thobalano ea basali ea bohlokoahali.

E hlahisoa haholo ke mae a bomme, mme e nka karolo ho laoleng tsamaiso ea basali ea ho ikatisa.

Ka bobeli maemo a phahameng haholo le a tlase a estrogen a ka lebisa ho nona. Sena se ipapisitse le lilemo, ketso ea lihormone tse ling, le boemo ba bophelo bo botle ka kakaretso.

Ho boloka matla a ho ba le bana nakong ea ho ba le bana, estrogen e qala ho khothaletsa ho boloka mafura ha motho a kena bohlankaneng kapa boroetsaneng ().

Ntle le moo, e ka tsosa leruo la mafura halofo ea pele ea bokhachane ().

Basali ba nonneng ba tloaetse ho ba le maemo a phahameng a estrogen ho feta basali ba boima bo tloaelehileng, mme bafuputsi ba bang ba lumela hore sena se bakoa ke litšusumetso tsa tikoloho ().

Nakong ea ho khaotsa ho ilela khoeli, ha maemo a estrogen a theoha hobane ho hlahisoa hanyane ka har'a mae a bomme, sebaka sa polokelo ea mafura se tloha lethekeng le liropeng ho ea mafura a visceral ka mpeng. Sena se khothalletsa ho hanyetsa insulin le ho eketsa kotsi ea mafu (,).

Mekhoa ena ea phepo e nepahetseng le mekhoa ea bophelo e ka thusa ho laola estrogen:

• Faeba: Ja fiber e ngata haeba u batla ho fokotsa maemo a estrogen (,,).
• Meroho ea Cruciferous: Ho ja meroho ea cruciferous ho ka ba le litlamorao tse ntle ho estrogen (,).
• Peo ea folaxe: Leha li-phytoestrogens tse ho tsona li baka likhang, peo ea folaxe e bonahala e na le litlamorao tse ntle ho estrogen ho basali ba bangata (,).
• Ho ikoetlisa: Ho ikoetlisa ho ka thusa ho tsitsisa maemo a estrogen ho basali ba premenopausal le postmenopausal (,).

Ntlha ea bohlokoa:

Ha maemo a estrogen a phahame haholo kapa a le tlase, boima ba 'mele bo ka ba teng. Sena se latela lilemo le lintlha tse ling tsa lihormone.

6. Neuropeptide Y (NPY)

Neuropeptide Y (NPY) ke hormone e hlahisoang ke lisele bokong le sistimi ea methapo.

E tsosa takatso ea lijo, haholo-holo lik'habohaedreite, 'me e phahame ka ho fetesisa nakong ea ho itima lijo kapa khaello ea lijo (,,).

Maemo a neuropeptide Y a phahama nakong ea khatello ea maikutlo, e ka lebisang ho ja ho feta tekano le mafura a mpeng (,,).

Litlhahiso tsa ho theola NPY:

• Ja protheine e lekaneng: Ho ja liprotheine tse nyane haholo ho bonts'itsoe ho eketsa tokollo ea NPY, e lebisang ho tlala, keketseho ea ho ja lijo le ho eketsa boima ba 'mele ().
• Se ke oa itima lijo nako e telele haholo: Boithuto ba liphoofolo bo bontšitse hore ho itima lijo nako e telele haholo, joalo ka lihora tse fetang 24, ho ka eketsa haholo maemo a NPY (,,).
• Faeba e qhibilihang Ho ja fiber e ngata ea "prebiotic" e fepelang libaktheria tse mosa ka maleng ho ka fokotsa maemo a NPY ().

Ntlha ea bohlokoa:

Neuropeptide Y (NPY) e baka tlala, haholo nakong ea ho itima lijo le linakong tsa khatello ea maikutlo. Liprotheine le faeba e qhibilihang li ka thusa ho theola NPY.

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

Glucagon-like peptide-1 (GLP-1) ke hormone e hlahisoang ka maleng a hau ha limatlafatsi li kena ka maleng.

GLP-1 e bapala karolo ea bohlokoa ho boloka tsoekere e maling e tsitsitse, hape e etsa hore u ikutloe u khotše.

Bafuputsi ba lumela hore phokotseho ea takatso ea lijo e hlahang hang kamora ho buuoa ka boima ba 'mele e bakoa ke tlhahiso e eketsehileng ea GLP-1 ().

Phuputsong e 'ngoe, banna ba fuoeng tharollo ea GLP-1 ka lijo tsa hoseng ba tlalehile hore ba ikutloa ba khotsofetse mme ba qetella ba jele li-calories tse 12% tse fokolang ka mots'eare ().

Litlhahiso tsa ho eketsa GLP-1:

• Ja liprotheine tse ngata: Lijo tse nang le protheine e phahameng joalo ka tlhapi, whey protein le yogurt li bontšitsoe ho eketsa maemo a GLP-1 le ho ntlafatsa kutloisiso ea insulin (,,).
• Ja lijo tse khahlanong le ho ruruha: Ho ruruha ho sa foleng ho hokahane le tlhahiso e fokotsehileng ea GLP-1 ().
• Meroho e makhasi: Phuputsong e 'ngoe, basali ba jeleng meroho e metala e makhasi a kang sepinichi le khale ba bile le maemo a phahameng a GLP-1 mme ba theola boima ba' mele ho feta sehlopha sa taolo ().
• Probiotics: Thutong ea liphoofolo, tlatsetso ea li-probiotic e ekelitse maemo a GLP-1, e lebisitseng phokotso ea ho ja lijo ().

Ntlha ea bohlokoa:

GLP-1 e ka fokotsa takatso ea lijo 'me ea eketsa boima ba' mele. Ho ja lijo tse nang le liprotheine tse ngata le meroho ho ka thusa ho matlafatsa maemo a hau.

8. Cholecystokinin (CCK)

Joalo ka GLP-1, cholecystokinin (CCK) ke hormone e 'ngoe e khotsofatsang e hlahisoang ke lisele tse ka maleng a hao.

Palo e phahameng ea CCK e bonts'itsoe ho fokotsa ho ja lijo ho batho ba mahlahahlaha le ba batenya (,,).

Mekhoa ea ho eketsa CCK:

• Liprotheine: Ja liprotheine tse ngata lijong tsohle ().
• Mafura a phetseng hantle: Ho ja mafura ho baka ho lokolloa ha CCK ().
• Faeba: Phuputsong e 'ngoe, ha banna ba ne ba ja lijo tse nang le linaoa, maemo a bona a CCK a ile a nyoloha habeli ho feta ha ba ne ba ja lijo tse nang le likhoele tse tlase ().

Ntlha ea bohlokoa:

CCK ke hormone e fokotsang takatso ea lijo 'me e hlahisoa ha o ja protheine, mafura le fiber.

9.Peptide YY (PYY)

Peptide YY (PYY) ke hormone e 'ngoe ea mala e laolang takatso ea lijo.

E lokolloa ke lisele tse mala le mala.

Ho lumeloa hore Peptide YY e bapala karolo e kholo ho fokotsa ho ja le ho fokotsa menyetla ea ho ba le botenya (,).

Mekhoa ea ho eketsa PYY:

• Lijo tse tlase tsa carb: U lokela ho ja lijo tse nang le li-carb tse tlase ho latela lijo tse sa sebetsoang e le ho boloka tsoekere maling e tsitsitse. Tsoekere e phahameng ea mali e ka senya litlamorao tsa PYY (,,).
• Liprotheine: Ja liprotheine tse ngata ho tsoa mehloling ea liphoofolo kapa ea limela (,).
• Faeba: Ja fiber e ngata (,,).

Ntlha ea bohlokoa:

Bakeng sa ho eketsa maemo a PPY le ho fokotsa takatso ea lijo, leka ho qoba lik'habohaedreite tse sebetsitsoeng le ho ja liprotheine le fiber tse ngata.

10. Ho na le eng kapa eng?

Lihormone li sebetsa 'moho ho eketsa kapa ho fokotsa takatso ea lijo le ho boloka mafura.

Haeba sistimi e sa sebetse hantle, o kanna oa iphumana o loantšana le mathata a boima khafetsa.

Ka lehlohonolo, phetoho ea lijo le mokhoa oa bophelo li ka ba le litlamorao tse matla ho lihormone tsena.