Ukutya kwehomoni, okwaziwa njenge-anti-hormonal diet, kugxila kumbono osisiseko wokulinganisa amanqanaba e-cortisol emzimbeni ngokutya, ukulungiselela ukukhuthaza ukwehla kobunzima kunye nokuphucula impilo.

I-Cortisol yincindi yedlala eveliswa ziincindi zamadlala, ezibekwe ngaphezulu kwezintso. Umsebenzi kaCortisol kukunceda umzimba ulawule uxinzelelo, ukunciphisa ukudumba, ukunceda amajoni omzimba asebenze, kunye nokugcina amanqanaba eswekile yegazi kunye noxinzelelo lwegazi rhoqo.

Ukunciphisa umzimba ayisiyonto nje yokutya nokuzilolonga, nangona ezi zizinto ezimisela oku. Indima yenkqubo yethu ye-endocrine (hormonal), ejongene neehomoni zethu, kufanelekile ngokulinganayo.

Indlela ukutya kwehomoni esebenza ngayo

Kwiimeko zoxinzelelo, i-cortisol ikhukula igazi lethu yiyo loo nto ibaluleke kakhulu: ishiya umzimba wethu uzilungiselele ngamaxesha engozi. Nangona kunjalo, umzimba awazi ukwahlula imeko yokwenyani kwimeko eyingozi yokucinga.

Xa igqithile emzimbeni, i-cortisol inokubangela iingxaki ezininzi. Phakathi kwazo, ukugcinwa kwamafutha "okongezelelekileyo", ngakumbi kwingingqi yesisu. Kwaye kulapho ukutya kwehomoni kungena khona.

Ukongeza kwiziphumo ebezingalindelekanga "esiswini", ukugqitha kwale hormone kwandisa umngcipheko wesifo seswekile, uxinzelelo lwegazi kunye noxinzelelo. Kwiimeko ezigabadeleyo, ezinje nge-Cushing's syndrome, inokukhokelela kwi-atrophy yemisipha.

Yintoni ebangela ukuba iCortisol eninzi emzimbeni?

Ezinye izinto, ukongeza kuxinzelelo, zinokubangela i-cortisol engaphezulu:

  • Ithumba leadrenal
  • Ithumba lelungu lobufazi
  • Ukusetyenziswa kwecorticosteroids
  • Ukutyeba kakhulu

Ukuba kurhanelwa i-cortisol egqithileyo, kufuneka kufunwe unyango nge-endocrinologist.

Uyigcina njani i-cortisol kwinqanaba eliqhelekileyo

Olunye utshintsho kwimikhwa lunokukhuthazwa, njenge:

  • Ibhalansi yokutya.
  • Ulawulo loxinzelelo: iinkqubo zokuthoba ngokubanzi, unyango.
  • Imisebenzi yomzimba.

Ukutya kukhutshwe kukutya kwehomoni

Ukutya okunokulinganisela kuluncedo kwizizathu ezininzi, kubandakanya nolawulo lwecortisol emzimbeni. Ukwenza oku, yazi ukuba kukuphi ukutya okongeza ekudleni kwakho.

IPhenylalanine

Ukutya okutyebileyo kwi-phenylalanine kukudibana okuhle ukugcina inqanaba elilawulwayo le-cortisol. Le amino acid isebenza ngokuthe ngqo nedopamine emzimbeni wethu kwaye isisandulela kuyo.

I-Dopamine yi-neurotransmitter ehambelana nendlela yomvuzo wobuchopho, eyenza ukuba umntu azive onwabile. Oku kugqiba ukunciphisa umnqweno omkhulu wokutya ukutya okunamafutha kunye neswekile.

Okunye ukutya okunotye kule amino acid zezi:

  • Carne
  • Amaqanda
  • Ubisi kunye neemveliso zobisi
  • Imbewu yeoyile
  • Iipulse

Zama

Le amino acid sisandulela se-serotonin, i-monoamine neurotransmitter ejongene nokuthintela iimvakalelo ezinjengomsindo, ubundlongondlongo, iqondo lobushushu emzimbeni, imo yokulala, ukulala, ukugabha kunye nokutya.

Ukutya okunotye kule amino acid:

  • Inyama emhlophe (ngakumbi intlanzi kunye neturkey)
  • Amaqanda
  • I-walnuts kunye ne-chestnuts
  • Iipulse
  • Imbewu
  • Itshokholethi Chocolate
  • Tofu

Ukutya okungavumelekanga kukutya kwehomoni

Icaffeine

Kuba iyakhuthaza, icaffeine kufuneka ithintelwe ekudleni kwehomoni, njengoko ikhokelela kwinqanaba lokunyuka kwecortisol, ukubheja nje kwento oyifunayo.

Potassium

I-Potassium inokuphelisa ukonakala kwecortisol engaphezulu, ngenxa yoko ukusetyenziswa kwayo kufuneka kuthintelwe, kunciphise ukufunxeka kwesodium emzimbeni, into ekwabangelwa yi-cortisol.

Okunye ukutya okunotye nge potassium zezi: ibhanana, imelon, i-kiwi, iziqhamo ezinomdla kunye namanzi ecoconut.

Kukwacetyiswa ukuba utye rhoqo ngeyure ezintathu, ukunciphisa ukusetyenziswa kotywala kwaye ungatshayi.

Imenyu ephakanyisiweyo

Desayuno

  • I-5 strawberry + 1 iglasi (200 ml) yobisi olulula lwe-soy + 2 iklabishi. ukutya okungaxutywanga kusasa (isuphu)

Isidlo sangokuhlwa

  • Iiamangile ezi-3 + ii-walnuts ezi-2 okanye ibhanana e-1

Isidlo sasemini

  • Isaladi enamagqabi aluhlaza + Imifuno onokuyikhetha + Iilensi + 1 isilayi semelon (idizethi)

Ngasemva kwemini

  • Isaladi yeziqhamo

cena

  • Amacwecwe ama-2 esitshalo seqanda okanye i-zucchini lasagna enenyama egayiweyo