I chaw ei hun a thlen dawn chuan i pum atang hian "grunting" ri i hre thin em? "Aw, tunah chuan ka ril a tam takzet, eng emaw ei ka mamawh a ni," i ti lo em ni? A nih loh leh, chaw i ei tlai deuh a nih chuan, i lu a hah a, engmah ti thei lovin i chau lutuk a ni lawm ni? Chu rilru put hmang chu i thluak chu i pum a ruak tih hrilhtu special messenger vang a ni. Damdawi lamah chuan chu tirhkoh chu ghrelin an ti a.
A awlsam zawngin, he ghrelin hi eng nge ni?
Ghrelin hi kan taksaah hormone a awm a. Hormone hi chemical pakhat a ni a, kan taksa peng khat atanga thuchah thawn chhuaktu a ni. Ghrelin hormone hi i pum chhungah a lo piang ber a, chu chu i pum chhungah a ni. Chu bakah, thluak, small intestine, leh pancreas ang hmunah te pawh a tlem hle bawk.
Mi tam tak chuan hei hi "riltam hormone" an ti. A chhan chu i pum a ruak lai hian hormone ghrelin a lo chhuak a, thluak lamah a kal nghal a, "Hello, ka pum a ruak a, ei tur min rawn thawn rawh!" Chutah chuan riltam i nei tan ta a ni.
Mahse a hna chu riltam tir mai mai a ni lo. Ghrelin hormone hian kan taksaah hna pawimawh dang tam tak a thawk a.
| Hormone ghrelin hnathawh ber berte | A awlsam zawngin sawifiah a ni |
|---|---|
| Ei duhna a tipung | Kan riltam tih hi thluak lamah signal a thawn thin. Tin, taksain kan ei leh in atanga chakna (energy) chu thau anga a khawlkhawm theih nan a pui bawk. |
| Growth Hormone siam chhuah dan | Thluaka pituitary gland-in growth hormone a tihchhuah theih nan a pui a, chu chu taksa thanlenna atana pawimawh tak a ni. |
| Sugar level control a ni | Ghrelin hian kan thisen sugar control tu hormone insulin tihchhuah a control bawk. |
| Muscle leh ruh venhimna | Muscle chak lohna lakah a veng a, ruh siam leh metabolism-ah a pui bawk. |
| Digestion kalphung | Kan eitur hian chaw ei kawng chu chaw ei kawng (digestive system) chu pum atanga small intestine leh large intestine kal tlanga kal turin a tichak a ni. |
Ghrelin leh Leptin hi eng nge an danglamna?
Ghrelin chungchang kan sawi hian a thian dang, leptin chungchang pawh kan sawi tur a ni. Heng pahnih hi tangka pakhat sir hnih ang mai an ni. An pahnih hian kan riltam, kan chaw ei leh kan taksa rihna te chu an thunun a ni.
- Ghrelin hi "ei" tih signal petu hormone a ni.
- Leptin hi "enough is enough, you're full" tih signal petu hormone a ni.
I taksa hi factory angin ngaihtuah rawh. Ghrelin hi manager a ni a, "Ingredients rawn keng la, production tan rawh!" Leptin hi manager dang a ni a, warehouse a khat hunah, "Okay, okay, warehouse a khat tawh, production kha titawp rawh!" Heng pahnih hi an thawh dun chuan factory chu a kal tluang hle.
| Mihring ziarang | Ghrelin a ni | Leptin tih hi a ni |
|---|---|---|
| A siamna hmun | A bik takin pum chhungah | Taksa chhunga thau cell awm |
| Hnathawh ber | I riltam tir che | Ka rilru a hahdam |
| Chaw ei hmain level rawh | Ka chho ta | Level hniam takah chuan |
| Chaw ei hnua level | A chhuk thla ta | Ka chho ta |
Ghrelin level tichhe thei damdawi lam thil a awm em?
Ni e, damdawi lam dinhmun thenkhat leh kan nunphung hian ghrelin level chu a pangngai lo zawngin a hniam emaw a sang emaw thei a ni.
Ghrelin level tlahniamna dinhmun
Research atanga a lan dan chuan mi thau lutuk (obese) te hian ghrelin an nei tlem zawk tlangpui. Hei hi a chhan pakhat chu scientist thenkhat chuan an taksa hian ghrelin a sensitive em em vang niin an ngai. Chumi awmzia chu hormone ghrelin tlemte siam chhuak mah se, an riltam hle mai thei tihna a ni.
Hei bakah hian chaw ei kawng nena inzawm natna thenkhat chuan ghrelin level a ti hniam thei bawk.
- Gastritis natna rei tak awm thei
- Functional dyspepsia a awm thin
- H. Pylori natna hrik kai
- Irritable Bowel Syndrome (IBS) a awm a, a rilru a buai em em a, a rilru a hah em em bawk.
Ghrelin level a sanna hmun
I ei tur i tihkhawtlai nghal chuan, chu chu i diet nasa lutuk a, i taksa chuan "chaw tlakchhamna a awm" tiin a ngaihtuah thin. Tichuan taksa chuan ei tura fuih turin ghrelin a siam chhuak tam lehzual tan ta a ni. Chuvangin i diet nasa hian tuar theih loh khawpin riltam i nei thin.
Chu bakah, genetic leh medical condition thenkhat chuan ghrelin level a tisang thei bawk.
- Anorexia nervosa - rilru lam natna, ei duh lohna leh taksa rihna tlahniam
- Cachexia - cancer ang chi natna avanga taksa leh thau tihchhiatna
- Celiac natna a ni
- Inflammatory Bowel Disease (IBD) a awm a, a rilru a hah lutuk a, a rilru a buai em em bawk a.
- Prader-Willi syndrome - genetic condition a ni a, riltam reng reng a awm
Chuti a nih chuan, engtin nge ghrelin level hrisel tak i neih theih ang?
Ghrelin leh hormone dangte balance turin thil awlsam tak tak i tih theih a awm. Chûngte chu thil danglam bik a ni lo va, nun hrisel tak neihna kawng khat a ni zâwk.
1. "yo-yo" ei leh in loh tur:Yo-yo dieting hi pumpelh la, chu chu i taksa rihna tihtlem nghal a, chutah chuan i taksa rihna tihpun lehna a ni. Chaw ei lova rei tak i awm chuan i taksa a stress a, ghrelin level a tisang bawk. Tichuan, a hma aia riltamna i nei tan ta a ni.
2. Ei leh in inthlau tak ei: Protein (sangha, vawk, artui, lentils, chickpeas) leh carbohydrates hrisel (brown rice, bean, oats, thlai, thei chi hrang hrang) tamna ei tur. Hengte hian i pum chu rei zawk a ti khat thei a, hei hian ghrelin level a tihhniam theih nan a pui bawk.
3. Processed foods tihtlem: Packed foods, drinks, cakes, leh biscuits sugar, salt leh preservatives tamna ei tlem rawh.
4. Mut tam: Hormone balance neih nan mut hi a pawimawh hle. Zan khatah darkar 7-8 vel mut that loh chuan i ghrelin level a sang a, i leptin (the "fullness" hormone) level a tlahniam bawk. Chuvang chuan zan khat mut that loh hnuah a tuk zingah i ei tam lutuk a rinawm zawk.
5. Tui in tam: Taksa tui a tlakchham chuan Ghrelin level a sang thei bawk. Chuvangin nilengin tui tling in in thin ang che.
6. Stress enkawl: Stress sang lai hian Ghrelin level pawh a sang chho bawk. Hei hi "stress eating" an tih natna chhan pakhat a ni. Chuvangin stress chu i duh angin enkawl rawh (meditation, exercise, a hobby).
A pawimawh ber chu ei tur pakhat mah hian ghrelin level a control lo. A thuruk chu ei leh in inthlau tak, ei leh in tha leh nunphung hrisel takah a awm a ni.
I ei duhna, taksa rih zawng emaw, a kaihhnawih thil dang emaw i neih chuan thil chi hrang hrang tih tum a, midangte zawh ai chuan i chhungkaw doctor (physician) nen inbiakna neih a tha ber.
Take-Home Thuchah a ni
- Ghrelin hi "hunger hormone" a ni ber a, chu chu pum atanga siam a ni. Hei hian thluak hnenah "i ei a ngai" tih thuchah a thawn thin a, chu chu pum a hring laiin "i ei a ngai" tih hi a ni.
- Hei hi "fullness hormone" Leptin nen hian kan ei duhna leh kan taksa rihna a thunun a ni.
- Ṭâm a thlen bakah hian ghrelin hian hna pawimawh dang tam tak a thawk a, chungte chu taksa thanlenna, sugar control leh muscle humhalhna te hi a ni.
- Ei leh in mumal lo, mut tlem leh stress hian ghrelin hormone balance a tibuai thei a ni.
- Protein leh fiber tamna ei leh in inthlau tak ei te, mut tam te, tui tam tak in te, leh stress enkawl te hian ghrelin level hrisel tak a awm theih nan a pui thei a ni.
- I rihna emaw, i ei duhna emaw chungchangah ngaihtuahna i neih chuan a tha ber chu doctor thurawn lak hi a ni.
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