Litsela tsa Tlhaho tsa ho Lekanyetsa Lihormone tsa Hau

Litaba

• 1. Ja li-protheine tse lekaneng lijong tsohle
• 2. Iketsetse Boikoetliso ba Kamehla
• 3. Qoba Tsoekere le Carbs e Hloekisitsoeng
• 4. Ithute ho Laola Khatello ea Kelello
• 5. Sebelisa mafura a phetseng hantle
• 6. Qoba ho ja ho tlōla tekano le ho nka nako e nyane
• 7. Noa Tea e Tala
• 8. Ja Lijo Tse Mafura Hangata
• 9. Fumana Boroko bo sa fetoheng, ba boleng bo holimo
• 10. Qoba ho Noa Lino Tse Tsoekere
• 11. Sebelisa Lijo tse Phahameng ka Faeba
• 12. Ja Mahe Neng kapa neng
• Ntlha ea Bohlokoa

Lihormone li na le litlamorao tse kholo bophelong ba hau ba kelello, 'meleng le maikutlong.

Man messengersosa ana a lik'hemik'hale a bapala karolo e kholo ho laola takatso ea hau ea lijo, boima ba 'mele le maikutlo a hau, hara lintho tse ling.

Ka tloaelo, litšoelesa tsa hau tsa endocrine li hlahisa palo e nepahetseng ea hormone ka 'ngoe e hlokahalang bakeng sa lits'ebetso tse fapaneng' meleng oa hau.

Leha ho le joalo, ho se leka-lekane ha li-hormone ho se ho atile haholo mokhoeng oa kajeno oa bophelo o potlakileng. Ntle le moo, lihormone tse ling lia fokotseha ha motho a ntse a tsofala, mme batho ba bang ba ba le phokotso e makatsang ho feta tse ling.

Ka lehlohonolo, lijo tse matlafatsang le mekhoa e meng ea bophelo bo botle li ka thusa ho ntlafatsa bophelo ba hau ba li-hormone le ho u lumella ho ikutloa le ho sebetsa hantle.

Sengoliloeng sena se tla u bontša mekhoa ea tlhaho ea 12 ea ho leka-lekanya lihormone tsa hau.

1. Ja li-protheine tse lekaneng lijong tsohle

Ho ja liprotheine tse lekaneng ho bohlokoa haholo.

Protheine ea lijo e fana ka li-amino acid tsa bohlokoa tseo 'mele oa hau o ke keng oa li etsa ka bo tsona mme o lokela ho li ja letsatsi le leng le le leng molemong oa ho boloka bophelo bo botle ba mesifa, masapo le letlalo.

Ntle le moo, protheine e susumetsa ho lokolloa ha lihormone tse laolang takatso ea lijo le ho ja lijo.

Patlisiso e bonts'itse hore ho ja protheine ho fokotsa maemo a "hormone ea tlala" ghrelin mme ho hlohlelletsa tlhahiso ea lihormone tse u thusang ho ikutloa u khotsofetse, ho kenyelletsa PYY le GLP-1 (,,, 4,,,).

Phuputsong e 'ngoe, banna ba hlahisitse 20% ho feta GLP-1 le 14% ho feta PYY kamora ho ja lijo tse nang le protheine e ngata ho feta kamora ho ja lijo tse nang le protheine e tloaelehileng.

Ho feta moo, litekanyetso tsa tlala tsa bankakarolo li fokotsehile ka 25% ho feta kamora lijo tsa protheine e phahameng ha li bapisoa le lijo tse tloaelehileng tsa protheine ().

Phuputsong e 'ngoe, basali ba jang lijo tse nang le protheine ea 30% ba bile le keketseho ea GLP-1 le maikutlo a maholo a botlalo ho feta ha ba ne ba ja lijo tse nang le protheine ea 10%.

Ho feta moo, ba bile le keketseho ea metabolism le ho chesa mafura ().

Ho ntlafatsa bophelo bo botle ba li-hormone, litsebi li khothaletsa ho sebelisa bonyane ba ligrama tse 20 ho isa ho tse 30 tsa protheine ka nako ea lijo ().

Ho bonolo ho etsa sena ka ho kenyelletsa lijo tse nang le protheine e ngata lijong tsohle.

Ho ja liprotheine tse lekaneng ho hlahisa tlhahiso ea lihormone tse sitisang takatso ea lijo le ho u thusa hore u ikutloe u khotše. Ikemisetsa ho fumana bonyane ba ligrama tse 20 ho isa ho tse 30 tsa protheine ka nako ea lijo.

2. Iketsetse Boikoetliso ba Kamehla

Ho ikoetlisa ho ka ama bophelo bo botle ba lihormone ka matla. Molemo o moholo oa boikoetliso ke bokhoni ba ona ba ho fokotsa maemo a insulin le ho eketsa kutloisiso ea insulin.

Insulin ke hormone e nang le mesebetsi e mengata. E 'ngoe e lumella lisele ho nka tsoekere le li-amino acid tse tsoang maling, tse sebelisetsoang matla le ho boloka mesifa.

Leha ho le joalo, insulin e nyane e ea hole. Ho ba ngata haholo ho ka ba kotsi.

Tekanyo e phahameng ea insulin e hokahane le ho ruruha, lefu la pelo, lefu la tsoekere le mofetše. Ho feta moo, li hokahane le insulin ho hanyetsa, boemo boo lisele tsa hau li sa arabeleng hantle ho matšoao a insulin (9).

Mefuta e mengata ea ho ikoetlisa e fumanoe e eketsa kutloisiso ea insulin le ho fokotsa maemo a insulin, ho kenyeletsoa boikoetliso ba ho ikoetlisa, koetliso ea matla le boikoetliso ba mamello (,,,,).

Phuputsong ea libeke tse 24 tsa basali ba nang le botenya, boikoetliso bo ile ba eketsa kutloisiso ea insulin ea barupeluoa le maemo a adiponectin, hormone e nang le litlamorao tse khahlano le ho ruruha ebile e thusa ho laola metabolism ().

Ho ba mafolofolo ho ka thusa ho matlafatsa lihormone tse bolokang mesifa tse fokotsehang ka lilemo, joalo ka testosterone, IGF-1, DHEA le kholo ea lihormone (,,,).

Bakeng sa batho ba sa khoneng ho ikoetlisa ka matla, esita le ho tsamaea khafetsa ho ka eketsa maemo ana a lihormone, ho ka ntlafatsang matla le boleng ba bophelo ().

Le ha ho kopana ha khanyetso le koetliso ea aerobic ho bonahala ho fana ka litholoana tse ntlehali, ho etsa mofuta ofe kapa ofe oa boikoetliso khafetsa ho molemo.

Ho etsa koetliso ea matla, ho ikoetlisa, ho tsamaea kapa mefuta e meng ea boikoetliso ho ka fetola maemo a lihormone ka tsela e fokotsang kotsi ea mafu le ho sireletsa mesifa nakong ea botsofali.

3. Qoba Tsoekere le Carbs e Hloekisitsoeng

Tsoekere le carbs e ntlafalitsoeng li hokahane le mathata a mangata a bophelo bo botle.

Ho joalo, ho qoba kapa ho nyenyefatsa lijo tsena ho ka thusa ho ntlafatsa ts'ebetso ea lihormone le ho qoba botenya, lefu la tsoekere le mafu a mang.

Boithuto bo bontšitse khafetsa hore fructose e ka eketsa maemo a insulin le ho khothaletsa ho hanyetsa insulin, haholoholo ho batho ba nonneng haholo le ba nonneng ba nang le lefu la tsoekere kapa lefu la tsoekere (,,,).

Habohlokoa, fructose e etsa bonyane halofo ea mefuta e mengata ea tsoekere. Sena se kenyelletsa mefuta ea tlholeho joalo ka mahe a linotši le sirapo ea maple, ntle le sirapo ea poone e phahameng-fructose le tsoekere e ntlafalitsoeng ea tafoleng.

Phuputsong e 'ngoe, batho ba nang le li-prediabetes ba bile le keketseho e ts'oanang ea insulin le ho hanyetsoa ha insulin ho sa tsotelehe hore na ba jele li-oun 1.8, mahe a linotši, tsoekere kapa sirapo ea poone e phahameng ea fructose ().

Ntle le moo, lijo tse nang le li-carb tse ntlafalitsoeng joalo ka bohobe bo bosoeu le li-pretzel li ka khothaletsa ho hanela insulin ka karolo e kholo ea batho ba baholo le bacha (,).

Ka lehlakoreng le leng, ho latela lijo tse tlase kapa tse itekanetseng tse tsoang lijong tse felletseng ho ka fokotsa maemo a insulin ho batho ba nonneng haholo le ba nonneng ba nang le li-prediabetes le maemo a mang a hanang le insulin joaloka polycystic ovary syndrome (PCOS) (,,).

Lijo tse nang le tsoekere e ngata le li-carbs tse ntlafalitsoeng li bonts'itsoe ho khanna insulin ho hanyetsa. Ho qoba lijo tsena le ho fokotsa ts'ebeliso ea carb ka kakaretso ho ka fokotsa maemo a insulin le ho eketsa kutloisiso ea insulin.

4. Ithute ho Laola Khatello ea Kelello

Ho imeloa kelellong ho ka senya lihomone tsa hau. Lihormone tse peli tse kholo tse anngoeng ke khatello ea maikutlo ke cortisol le adrenaline, eo hape e bitsoang epinephrine.

Cortisol e tsejoa e le "hormone ea khatello ea kelello" hobane e thusa 'mele oa hau ho sebetsana le khatello ea maikutlo nako e telele.

Adrenaline ke "ho loantša kapa ho fofa" hormone e fang 'mele oa hau matla a mangata ho arabela kotsing e potlakileng.

Leha ho le joalo, ho fapana le makholo a lilemo a fetileng ha lihormone tsena li ne li bakoa haholo-holo ke litšokelo tse tsoang ho liphoofolo tse li jang, kajeno hangata li hlohlelletsoa ke bophelo ba batho bo maphathaphathe, bo atisang ho ba boima.

Ka bomalimabe, khatello ea maikutlo e sa foleng e baka maemo a cortisol hore a lule a phahame, e leng ho ka lebisang ho ja haholo khalori le botenya, ho kenyelletsa mafura a mpeng (,,).

Methati e phahameng ea adrenaline e ka baka khatello e phahameng ea mali, lebelo la pelo le matšoenyeho. Leha ho le joalo, hangata matšoao ana ha a nke nako e khuts'oane hobane, ho fapana le cortisol, adrenaline ha e na monyetla oa ho phahama ka mehla.

Patlisiso e bonts'itse hore o ka khona ho theola maemo a hau a cortisol ka ho nka mekhoa ea ho fokotsa khatello ea maikutlo joalo ka ho thuisa, yoga, ho silila le ho mamela 'mino o khathollang (,,,,,).

Tlhahlobo ea 2005 ea liphuputso e fumane hore kalafo ea ho silila ha e fokolise feela maemo a cortisol ka karolelano ea 31%, empa hape le keketseho ea litekanyetso tsa "hormone" e matlafatsang maikutlo ka 28% le dopamine ka 31%, ka karolelano ().

Leka ho sebelisa bonyane metsotso e 10-15 ka letsatsi mesebetsing ea ho fokotsa khatello ea maikutlo, leha o sa utloe hore o na le nako.

Ho etsa boits'oaro ba ho fokotsa khatello ea maikutlo joalo ka ho thuisa, yoga, ho silila le ho mamela 'mino o thobang ho ka thusa ho tiisa maemo a hau a khatello ea kelello ea cortisol.

5. Sebelisa mafura a phetseng hantle

Ho kenyelletsa mafura a boleng bo holimo lijong tsa hau ho ka thusa ho fokotsa ho hanela insulin le takatso ea lijo.

Medium-chain triglycerides (MCTs) ke mafura a ikhethileng a nkiloeng ka kotloloho ke sebete bakeng sa ts'ebeliso ea kapele joalo ka matla.

Li bonts'itsoe hore li fokotsa ho hanela insulin ha batho ba nonneng haholo le ba nonneng, hammoho le ho batho ba nang le lefu la tsoekere (,).

Li-MCT li fumanoa ka oli ea coconut, oli ea palema le oli e hloekileng ea MCT.

Mafura a lebese le mafura a monounsaturated ka oli ea mohloaare le linate le tsona li bonahala li eketsa kutloisiso ea insulin, e ipapisitse le lithuto tsa batho ba baholo ba phetseng hantle le ba nang le lefu la tsoekere, li-prediabetes, sebete se mafura le triglycerides e phahameng (,,,,).

Ntle le moo, liphuputso li bonts'itse hore ho ja mafura a phetseng hantle lijong ho etsa hore ho hlahisoe lihormone tse u thusang ho ikutloa u khotsofetse, ho kenyeletsoa GLP-1, PYY le cholecystokinin (CCK) (,,).

Ka lehlakoreng le leng, mafura a trans a fumanoe a khothaletsa ho hanyetsa insulin le ho eketsa polokelo ea mafura a mpa (,).

Ho ntlafatsa bophelo bo botle ba li-hormone, ja mohloli o mafura o phetseng hantle lijong ka 'ngoe.

Ho kenyelletsa mafura a tlhaho a phetseng hantle lijong tsa hau le ho qoba mafura a se nang bophelo ho ka thusa ho fokotsa insulin ho hanyetsa le ho susumetsa tlhahiso ea lihormone tse thusang ho laola takatso ea lijo.

6. Qoba ho ja ho tlōla tekano le ho nka nako e nyane

Ho ja haholo kapa hanyane haholo ho ka fella ka liphetoho tsa lihormone tse lebisang mathateng a boima.

Ho ja ho tlōla ho bonts'oa ho eketsa maemo a insulin le ho fokotsa kutlo ea insulin, haholo ho batho ba nonneng haholo le ba nonneng haholo ba sa thibeleng insulin (,,,).

Phuputsong e 'ngoe, batho ba baholo ba nonneng ka insulin ba neng ba ja lijo tse nang le likhalori tse 1,300 ba ile ba ba le keketseho e batlang e imena habeli ea insulin e le batho ba otileng le "batho ba phetseng hantle' meleng" ba neng ba ja lijo tse tšoanang ().

Ka lehlakoreng le leng, ho fokotsa khalori ea hau haholo ho ka eketsa maemo a khatello ea kelello ea cortisol, e tsejoang e le ho khothaletsa ho nona ha e phahame.

Phuputso e 'ngoe e fumane hore ho thibela lijo ho ja li-calories tse ka tlase ho 1,200 ka letsatsi ho lebisitse ho maemo a cortisol a eketsehang ().

Ho khahlisang ke hore phuputso e tsoang 1996 e bile e fana ka maikutlo a hore lijo tse nang le likhalori tse tlase haholo li ka baka ts'oaetso ea insulin ho batho ba bang, phello eo u ka lebellang ho e bona ho batho ba nang le lefu la tsoekere ().

Ho ja ka har'a likhalori tsa hau ho ka u thusa ho boloka botsitso ba lihormone le boima bo nepahetseng.

Ho ja lik'hilojule tse ngata haholo kapa tse fokolang haholo ho ka lebisa ho se leka-lekanang ha li-hormone. Ikemisetsa ho ja bonyane likhalori tse 1200 ka letsatsi bakeng sa bophelo bo botle.

7. Noa Tea e Tala

Tee e tala ke e 'ngoe ea lino tse monate ka ho fetisisa ho potoloha.

Ntle le metabolism e matlafatsang metabolism, e na le antioxidant e tsejoang ka hore ke epigallocatechin gallate (EGCG), eo ho thoeng e na le melemo e 'maloa ea bophelo bo botle.

Patlisiso e fana ka maikutlo a hore ho noa tee e tala ho ka eketsa ts'oaetso ea insulin le ho fokotsa insulin maemong a phetseng hantle le ho ba nang le maemo a manganga a insulin joalo ka botenya le lefu la tsoekere (,,,,).

Tlhahlobisong e le 'ngoe e qaqileng ea lithuto tse 17, lithuto tsa boleng bo holimo li ile tsa hokahanya tee e tala ho fokotsa haholo ho itima lijo ka insulin ().

Liphuputso tse 'maloa tse laoloang li fumane hore tee e tala e bonahala e sa fokolise insulin ho hanyetsa kapa insulin ha e bapisoa le placebo. Leha ho le joalo, liphetho tsena e kanna eaba li bile teng ka lebaka la likarabo tsa batho ka bomong (,).

Kaha tee e tala e na le melemo e meng ea bophelo bo botle mme lithuto tse ngata li fana ka maikutlo a hore e ka fana ka ntlafatso karabong ea insulin, o kanna oa nahana ho noa linoelo tse le 'ngoe ho isa ho tse tharo ka letsatsi.

Tee e tala e hokahantsoe le ho eketseha ha kutlo ea insulin le maemo a tlase a insulin bakeng sa batho ba nonneng haholo, ba nonneng kapa ba nang le lefu la tsoekere.

8. Ja Lijo Tse Mafura Hangata

Litlhapi tse mafura ke mohloli o motle ka ho fetisisa oa omega-3 fatty acids, e nang le thepa e khahlisang e khahlanong le ho ruruha.

Patlisiso e fana ka maikutlo a hore li kanna tsa ba le litlamorao tse ntle ho bophelo bo botle ba lihormone, ho kenyeletsoa le ho fokotsa maemo a lihormone tsa khatello ea kelello cortisol le adrenaline.

Phuputso e nyane e hlokometse phello ea ho ja mafura a omega-3 ts'ebetsong ea banna tekong ea khatello ea kelello.

Phuputso e fumane hore kamora hore banna ba je lijo tse nang le mafura a omega-3 ka libeke tse tharo, ba bile le keketseho e nyane haholo ea cortisol le epinephrine nakong ea tlhahlobo ho feta ha ba ne ba latela lijo tsa bona tse tloaelehileng ().

Ntle le moo, liphuputso tse ling li fumane hore ho eketsa ho noa ha omega-3 fatty acids ho ka fokotsa ts'oaetso ea insulin e amanang le botenya, lefu la polycystic ovary le lefu la tsoekere la bokhachane (,,,).

Gestational lefu la tsoekere le hlaha nakong ea bokhachane ho basali ba neng ba se na lefu la tsoekere pele ba ima. Joalo ka lefu la tsoekere la mofuta oa 2, le tšoauoa ka insulin ho hanyetsa le maemo a phahameng a tsoekere maling.

Phuputsong e 'ngoe, basali ba nang le lefu la tsoekere la bokhachane ba nkile li-omega-3 fatty acids letsatsi le letsatsi ka libeke tse tšeletseng.

Sehlopha sa omega-3 se bile le phokotso e kholo maemong a insulin, ho hanyetsa insulin le tšoaetso ea "C-reactive protein" (CRP) ea tšoaetso ha e bapisoa le basali ba fumaneng placebo ().

Bakeng sa bophelo bo botle, kenyelletsa li-servings tse peli kapa ho feta ka beke tsa litlhapi tse mafura joalo ka salmon, sardine, herring le mackerel.

Omega-3 fatty acids e telele e ka thusa ho theola cortisol le epinephrine, ho eketsa kutloisiso ea insulin le ho fokotsa maemo a insulin ho batho ba batenya le ba hanang insulin.

9. Fumana Boroko bo sa fetoheng, ba boleng bo holimo

Ho sa tsotellehe hore na lijo tsa hau li na le phepo e kae le hore na u ikoetlisa hakae, bophelo ba hao bo tla senyeha haeba u sa robale ka ho lekaneng.

Ho robala hampe ho hokahantsoe le ho se leka-lekane ha lihormone tse ngata, ho kenyelletsa insulin, cortisol, leptin, ghrelin le kholo ea hormone (,,,,,, 74).

Phuputsong e 'ngoe ea banna bao boroko ba bona bo neng bo thibetsoe lihora tse hlano bosiu bo le bong ka beke, kutloisiso ea insulin e fokotsehile ka 20%, ka karolelano ().

Phuputso e 'ngoe e shebile litlamorao tsa thibelo ea boroko ho bahlankana ba phetseng hantle.

Ha boroko ba bona bo thibetsoe matsatsi a mabeli, leptin ea bona e fokotsehile ka 18%, ghrelin ea bona e eketsehile ka 28% mme tlala ea bona e eketsehile ka 24%. Ntle le moo, banna bao ba ne ba lakatsa lijo tse nang le khalori e phahameng, lijo tse nang le carb e phahameng ().

Ho feta moo, ha se taba ea bongata ba boroko boo u bo fumanang bo bohlokoa. Boleng ba boroko le bona bo bohlokoa.

Boko ba hao bo hloka boroko bo sa sitisoeng bo bo lumellang ho feta methating eohle e mehlano ea potoloho ka 'ngoe ea boroko. Sena se bohlokoa haholo bakeng sa ho lokolloa ha "hormone" ea kholo, e hlahang haholo bosiu nakong ea boroko bo tebileng (, 74).

Ho boloka botsitso ba li-hormone, ikemisetse bonyane boroko ba boleng bo holimo bosiu bo le bong bosiu bo bong le bo bong.

Ho robala ka mokhoa o sa lekanang kapa o boleng bo tlase ho bontšitsoe ho fokotsa lihormone tsa botlalo, ho eketsa tlala le lihormone tsa khatello ea maikutlo, ho fokotsa kholo ea hormone le ho eketsa ho hanyetsa insulin.

10. Qoba ho Noa Lino Tse Tsoekere

Tsoekere ka mofuta ofe kapa ofe ha e na bophelo bo botle. Leha ho le joalo, tsoekere ea mokelikeli e bonahala e le mpe ka ho fetesisa.

Boithuto bo fana ka maikutlo a hore bongata ba lino tse tsoekere tse tsoekere li ka tlatsetsa ho haneleng ha insulin, haholoholo ho batho ba baholo le bana ba batenya ho tlola ho feta boima ba 'mele le ho feta (.,,,,,).

Phuputsong e 'ngoe, ha batho ba nonneng haholo ba noa 25% ea likhalori tsa bona ka mofuta oa lino tse phahameng tsa fructose, ba ile ba ba le maemo a phahameng a insulin ea mali, phokotso ea kutlo ea insulin le ho boloka mafura a ka mpeng ().

Ntle le moo, lipatlisiso li bonts'itse hore ho noa lino tse tsoekere ho lebisa ho keneng haholo ka khalori hobane ha e bake matšoao a tšoanang a hore ho ja lijo tse tiileng ho etsa (,).

Ho qoba lino tse tsoekere tse tsoekere e kanna ea ba e 'ngoe ea lintho tse ntlehali tseo o ka li etsang ho ntlafatsa tekano ea lihormone.

Ho noa lino tse nang le tsoekere khafetsa ho 'nile ha amahanngoa le maemo a phahameng a insulin le ho hanyetsa insulin ho batho ba baholo le bana ba batenya ho tlola tekano.

11. Sebelisa Lijo tse Phahameng ka Faeba

Faeba, haholo-holo mofuta o qhibilihang, ke karolo ea bohlokoa ea phepo e nepahetseng.

Boithuto bo fumane hore e eketsa kutloisiso ea insulin mme e susumetsa tlhahiso ea lihormone tse etsang hore o ikutloe o khotsofetse hape o khotsofetse (,,,).

Le ha fiber e qhibilihang e atisa ho hlahisa litlamorao tse matla ho takatso ea lijo le ho jeng, fiber e sa qhalaneng e ka ba le karolo.

Phuputso e 'ngoe ho batho ba nonneng haholo le ba nonneng haholo e fumane hore ho ja mofuta oa faeba e qhibilihang e bitsoang oligofructose ho ekelitse maemo a PYY, mme ho chesa fiber cellulose e sa qhibilihang ho ne ho batla ho eketsa maemo a GLP-1.

Mefuta ka bobeli ea fiber e bakile phokotso ea takatso ea lijo ().

Ho itšireletsa khahlanong le ho hanyetsa insulin le ho ja ho tlōla, etsa bonnete ba hore u ja lijo tse nang le fiber letsatsi le leng le le leng.

Ho ja fiber e phahameng ho hokahantsoe le ntlafatso ea kutlo ea insulin le lihormone tse laolang tlala, botlalo le ho ja lijo.

12. Ja Mahe Neng kapa neng

Mahe ke e 'ngoe ea lijo tse matlafatsang lefatšeng.

Li bonts'itsoe hore li ama lihormone ka mokhoa o molemo tse laolang ho jeoa ha lijo, ho kenyeletsoa ho theola maemo a insulin le ghrelin, le ho eketsa PYY (,,,).

Phuputsong e 'ngoe, banna ba ne ba e-na le li-ghrelin le insulin tse tlase kamora ho ja mahe lijong tsa hoseng ho feta kamora ho ja bagel bakeng sa lijo tsa hoseng ().

Ho feta moo, ba ile ba ikutloa ba khotsofetse mme ba ja likhalori tse fokolang lihoreng tse latelang tsa 24 kamora ho ja mahe ().

Habohlokoa, litlamorao tsena tse ntle lihormon li bonahala li etsahala ha batho ba ja yolk ea mahe le lesoeu la lehe.

Mohlala, phuputso e 'ngoe e fumane hore ho ja mahe a felletseng e le karolo ea lijo tse nang le carb e tlase ho ekelitse kutloisiso ea insulin le ho ntlafatsa matšoao a' maloa a bophelo bo botle ba pelo ho feta lijo tse nang le carb e tlase tse neng li kenyelletsa makhooa a mahe () feela.

Liphuputso tse ngata li shebile litlamorao tsa ho ja mahe lijong tsa hoseng hobane ke ha batho ba a ja. Leha ho le joalo, matlo ana a matla a nang le phepo a ka jeoa nakong efe kapa efe ea lijo, 'me mahe a phehiloeng ka thata a etsa seneke se seholo se nkehang.

Mahe a na le phepo e ntle haholo 'me a ka thusa ho fokotsa ts'oaetso ea insulin, ho thibela takatso ea hau ea lijo le ho etsa hore u ikutloe u khotše.

Ntlha ea Bohlokoa

Lihormone tsa hau li ameha karolong e ngoe le e ngoe ea bophelo ba hau. U li hloka ka bongata bo khethehileng hore 'mele oa hau o sebetse hantle.

Ho se leka-lekane ha Hormone ho ka eketsa menyetla ea ho ba le botenya, lefu la tsoekere, lefu la pelo le mathata a mang a bophelo bo botle.

Leha e le hore botsofali le lintlha tse ling li ka tlasa taolo ea hau, ho na le mehato e mengata eo u ka e nkang ho thusa lihormone tsa hau hore li sebetse hantle.

Ho ja lijo tse matlafatsang, ho ikoetlisa khafetsa le ho etsa boits'oaro bo bong bo ka u thusa haholo ho ntlafatsa bophelo ba hau ba lihormone.