I pum chu a lian chho zel mai em ni? He 'Cortisol Belly' chungchang hi han sawi ila!

Mi tam takin harsatna an neih chu an pum chhung hmun dang aiin a lian zawk hi a ni. Darthlalang an en pawhin, "Engvangin nge hetiang hian ka pum chauh a nih?" Mi thenkhat chuan hei hi ‘ Cortisol Belly’ an ti bawk. Mahse hei hi doctor ten an hman thin damdawi lam hming a ni lo. Mahse i taksaah thil dang a thleng tih hriattirna a ni thei. Chuti a nih chuan, hei hi eng nge ni tak tak? Hemi chungchang hi vawiinah hian awlsam tak leh zahawm takin sawi ila.

Engvangin nge hetiang hian pum chauh hi a lian chhoh?

‘Cortisol Belly’ tih hian hormone cortisol hian i pum chhehvelah thau a ti khawm tihna mai a ni. Mahse, pum lian tak neih chhan dik tak chu chutiang chuan a awlsam lo. Hemi kawngah hian chhan tam tak a awm thei a ni.

Ngaihtuah teh, kan taksa rih zawng hi thil hrang hrang inzawmkhawmin a thunun a ni.

• Diet: Kan ei leh in a sugar leh thau awm zat.
• Exercise: Nitin kan active zia.
• Mut: Kan mut tam dan leh a quality.
• Genetics: Kan nu leh pate hnen atanga kan rochun mizia.
• Damdawi lam thil dang : Damdawi lam thil thenkhat chuan taksa rihna a tipung thei bawk.

Heng zawng zawng bakah hian kan taksaa hormone awmte hi taksa rihna tipungtu lian tak a ni. Entirnan, hmeichhia menopause hnaih tawhte hian hip leh buttock ang chi hmunah thau an khawlkhawm tam zawk thin. Mahse, menopause hnuah chuan estrogen level a tlahniam chuan pum leh taksa chunglam ah thau a awm khawm duh hle.

Cortisol leh taksa rihna tihpun hi eng nge inzawmna?

Cortisol hi kan adrenal glands atanga hormone siam chhuah a ni. Doctor-te chuan "stress hormone" tiin an sawi. Hlauhawm emaw, hlauhna emaw i neih chuan i taksa chuan insual emaw, tlanchhiat emaw atan a inbuatsaih thin.

Mi tam tak chuan hun rei tak stress hian cortisol level a tisang a, chu chuan pum thau a thlen niin an ngai. Mahse, damdawi lam atanga thlir chuan .Mi tam tak tan chuan hei hi direct cause a ni tih finfiah a la ni lo.

Mahse, damdawi lam thil engemaw zat a awm a, chu chuan cortisol level a sang lo hle. Heng natnate side effect angin pum thau hi a pungkhawm thei a ni.

Cushing-a natna (Syndrome) a ni

Hei hi cortisol level pangngai lo taka a sanna ber a ni. Hetiang dinhmun hi taksaa tumor vang emaw, damdawi thenkhat side effect angin emaw a awm thei. A lan chhuah dan ber chu kut leh ke a hring a, a pum erawh a lian a ni.

Heng symptoms te hi i neih chuan doctor i pan ngei ngei tur a ni .

Metabolic Syndrome natna a ni

Hei hi symptoms khawlkhawm a ni. Hetiang dinhmun hian Type 2 Diabetes , thinlung natna, emaw stroke vei theihna a tipung a ni. Hetiang natna vei te hian apple ang maia taksa an nei a, chu chu an pum chhungah thau a tam zawk tihna a ni.

A hnuaia mizia te hi i nei a ni:Doctor chuan he natna hi pathum emaw a aia tam emaw a awm chuan a hmuchhuak thei a ni.

• Waist circumference: Hmeichhia tan inches 35 aia tam, mipa tan inches 40 aia tam.
• Thisen sang : 130/80 mm Hg aia sang.
• Thisen sugar a sang.
• Triglyceride level sang: 150 mg/dL aia tam.
• Cholesterol tha (HDL cholesterol) level hniam: mipaah ​​40 mg/dL aia tlem leh hmeichhiaah 50 mg/dL aia tlem.

He ‘Cortisol Belly’ hi engtin nge kan tihtlem theih ang?

Stress tihtlem (i.e., cortisol level tihhniam) hian zan khat thil thuah i taksa rihna a tihtlem phah dawn lo. Mahse, stress tihtlem hi i hriselna zawng zawng atan a tha hle. Tin, i taksa rihna tihtlem nan a pui thei bawk. Heng thilte hi enchhin ve teh.

• Exercise neih fo: I duhzawng thil thlang rawh. Tichuan i tih chuan i bo lo ang. Ni khatah step 8,000 tal kal leh kar khatah ni engemaw zat resistance exercise tih hi a ropui hle. Mahse, ti lutuk suh. Chawlh hahdam lova exercise lak hian cortisol level a tisang thei bawk.

• Mut hi ngaih pawimawh hmasa phawt ang che: Zan mut that hi a pawimawh hle. Nitin hun khata mut leh harh hi tih dan phung la. Ni khatah darkar 8 vel mut tha rawh. I mutna pindan chu a lum, thim leh reh takin siam rawh.

• I rilru leh taksa ti hahdam rawh: Meditation, deep breathing exercise, leh yoga ang chi thilte hian i nervous system a ti reh thei a, stress a tiziaawm thei bawk.

• Pawn chhuah: Zirna hrang hrangah chuan park ang chi green environment-a minute 20 chauh awm hian cortisol level nasa takin a tihhniam thei tih hmuhchhuah a ni.

• Meizial zuk loh tur: Meizial zuk chhiatna dangte bakah hian cortisol level a tisang thei a, mut a tibuai thei bawk.

• Khawtlang inlaichinna \ha vawng reng rawh: Hlimna leh thlamuanna thlentu \hiante leh chhungte nena hun hman hi i rilru hriselna atan a \ha hle.

‘Cortisol Belly’ ei tur bik a awm em?

"Cortisol Belly Diet" bik a awm lo. Mahse, ei leh in dan thenkhat zawm hian taksaa inflammation tihziaawmna leh cortisol siamchhuahna control-na kawngah a pui thei a ni.

Cortisol tihtlem tura puitu ei tur:

• Magnesium tamna ei tur: avocado, banana, dark chocolate, broccoli, spinach.
• Omega-3 fatty acids tamna ei tur: Sangha, salmon leh tuna, chia chi, flax chi, leh walnut te.
• Gut hriselna atana tha ei tur: yogurt, kombucha.

Mediterranean diet hi a entir tha hle. Thau hrisel leh thlai atanga siam ei tur a dah pawimawh ber a ni. Chumi awmzia chu, .

• Thei, thlai, thlai chi tam tak
• Nuts, lentils te pawh a awm
• Thlai chi hrang hrang (oats, barley, brown rice) .
• Olive hriak a ni
• Omega-3 tamna sangha
• Cheese leh yogurt chu a tlem berah ei tur a ni
• Sa sen tlem hle
• Sugar leh sweetened drinks te hi a awm lo tluk a ni.

Cortisol tihtlem thei supplement a awm em?

‘Cortisol tihtlem’ emaw, ‘bel thau tihtlem’ emaw titu supplement-ah fimkhur hle ang che. Hengte hi stress emaw cortisol level emaw tihdamna thilmak tak a ni lo. Ei leh in hrisel atang hian vitamin leh mineral i mamawh zawng zawng i hmu thei a ni.

Zirna thenkhatah chuan herb thenkhat, Ashwagandha leh Rhodiola te hian cortisol level a tihhniam thei tih sawi mahse, taksa rihna tihtlem nan a pui thei tih finfiah a la ni lo. Tin, hemi chungchangah hian zirchianna tam zawk neih a ngai bawk.