Vuto lomwe anthu ambiri ali nalo ndilakuti m'mimba mwawo muli lalikulu kuposa thupi lawo lonse. Ngakhale akayang'ana pagalasi, amaganiza kuti, "N'chifukwa chiyani mimba yanga yokha ili chonchi?" Anthu ena amatchanso ' Cortisol Belly'. Koma ili si dzina lachipatala lomwe madokotala amagwiritsa ntchito. Koma lingakhale chizindikiro chakuti china chake chikuchitika m'thupi lanu. Ndiye, ichi ndi chiyani kwenikweni? Tiyeni tikambirane za izi mosavuta komanso mwaulemu lero.
N’chifukwa chiyani mimba yokha imakula chonchi?
Mawu akuti 'Cortisol Belly' amatanthauza kuti mahomoni otchedwa cortisol amachititsa kuti mafuta aziunjikana m'mimba mwanu. Koma chifukwa chenicheni cha mimba yaikulu si chophweka. Pali zifukwa zambiri zomwe zingayambitse izi.
Taganizirani izi, kulemera kwa thupi lathu kumayendetsedwa ndi zinthu zosiyanasiyana.
- Zakudya: Kuchuluka kwa shuga ndi mafuta m'zakudya zomwe timadya.
- Maseŵero Olimbitsa Thupi: Momwe timachitira zinthu masana.
- Kugona: Kuchuluka ndi ubwino wa tulo lomwe timapeza.
- Majini: Makhalidwe obadwa nawo ochokera kwa makolo athu.
- Matenda ena: Matenda ena angayambitsenso kunenepa.
Kuonjezera pa zonsezi, mahomoni m'thupi lathu ndi omwe amachititsa kuti munthu achuluke thupi. Mwachitsanzo, akazi omwe akuyandikira kusamba nthawi zambiri amasunga mafuta ambiri m'malo monga m'chiuno ndi m'matako. Komabe, akamaliza kusamba, pamene kuchuluka kwa estrogen kumachepa, mafuta amayamba kusonkhana m'mimba ndi m'thupi lapamwamba.
Chofunika kwambiri ndichakuti pali mitundu iwiri ya mafuta omwe amasonkhana m'mimba. Choyamba ndi mafuta omwe ali pansi pa khungu (Subcutaneous fat). China ndi mafuta omwe amasungidwa mozungulira ziwalo (Visceral fat). Kuwonjezeka kwa mafuta ozungulira ziwalozi si chinthu chabwino. Chifukwa kumawonjezera chiopsezo chotenga matenda monga matenda a shuga ndi matenda a mtima.
Kodi pali ubale wotani pakati pa cortisol ndi kunenepa kwambiri?
Cortisol ndi mahomoni opangidwa ndi ma adrenal glands athu. Madokotala amatcha "hormone yopsinjika maganizo." Mukawopsezedwa kapena kuchita mantha, thupi lanu limakonzekera kumenyana kapena kuthawa.
Anthu ambiri amaganiza kuti kupsinjika maganizo kwa nthawi yayitali kumawonjezera kuchuluka kwa cortisol , zomwe zimapangitsa kuti munthu akhale ndi mafuta m'mimba. Komabe, malinga ndi akatswiri azachipatala,Kwa ambiri, izi sizinatsimikizidwe kuti ndi chifukwa chachindunji.
Komabe, pali matenda ena omwe amayambitsa kuchuluka kwa cortisol kodabwitsa. Zotsatirapo za matendawa, mafuta m'mimba amatha kudziunjikira.
Matenda a Cushing
Imeneyi ndi vuto lalikulu lomwe kuchuluka kwa cortisol kumakhala kokwera kwambiri. Vutoli lingachitike chifukwa cha chotupa m'thupi kapena ngati zotsatira zina za mankhwala ena. Chizindikiro chachikulu ndichakuti manja ndi miyendo ndi zopyapyala, pomwe mimba imakula.
| Zizindikiro zodziwika bwino za matenda a Cushing | |
|---|---|
| Kukula kwa nkhope | Anthu ena amatchanso izi kuti "nkhope ya mwezi". |
| Chidutswa cha mafuta paphewa | Amatchedwanso "Buffalo hump". |
| Kuwoneka kwa mikwingwirima pa thupi | Zizindikiro zotambasula za pinki kapena zofiirira m'malo monga m'mimba, m'chiuno, ndi m'mawere. |
| Kuchepa kwa khungu | Khungu ndi lopyapyala kwambiri ndipo limatupa mosavuta. |
| Zina mwazinthu | Kuchedwa kuchira kwa mabala, ziphuphu. |
Ngati muli ndi zizindikiro izi, muyenera kuwona dokotala .
Matenda a Kagayidwe ka Metabolic
Izi ndi zizindikiro zambiri. Matendawa amawonjezera chiopsezo chotenga matenda a shuga a mtundu wachiwiri , matenda a mtima, kapena sitiroko. Anthu omwe ali ndi vutoli ali ndi thupi looneka ngati apulo, zomwe zikutanthauza kuti ali ndi mafuta ambiri m'mimba.
Muli ndi makhalidwe awa:Dokotala akhoza kuzindikira vutoli ngati pali atatu kapena kuposerapo.
- Kuzungulira m'chiuno: Kupitirira mainchesi 35 kwa akazi ndi kupitirira mainchesi 40 kwa amuna.
- Kuthamanga kwa magazi : 130/80 mm Hg kapena kupitirira apo.
- Kukwera kwa shuga m'magazi.
- Ma triglyceride okwera: opitilira 150 mg/dL.
- Kuchuluka kwa cholesterol yabwino (HDL): kochepera 40 mg/dL mwa amuna ndi kochepera 50 mg/dL mwa akazi.
Kodi mungachepetse bwanji 'Cortisol Belly' iyi?
Kuchepetsa kupsinjika maganizo (monga kuchepetsa kuchuluka kwa cortisol) sikungakupangitseni kuchepetsa thupi usiku wonse. Komabe, kuchepetsa kupsinjika maganizo ndi kwabwino pa thanzi lanu lonse. Kungakuthandizeninso kuchepetsa thupi. Yesani izi.
- Kuchita masewera olimbitsa thupi nthawi zonse: Sankhani chinthu chomwe mumakonda. Mukatero simudzamva kutopa kuchita izi. Kuyenda masitepe osachepera 8,000 patsiku komanso kuchita masewera olimbitsa thupi olimbana ndi thupi masiku angapo pa sabata ndikwabwino. Koma musapitirire. Kuchita masewera olimbitsa thupi popanda kupuma kungathandizenso kuwonjezera kuchuluka kwa cortisol.
- Pangitsani kugona kukhala chinthu chofunika kwambiri: Kugona bwino usiku n'kofunika kwambiri. Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Khalani ndi maola pafupifupi 8 ogona bwino patsiku. Pangitsani chipinda chanu chogona kukhala chozizira, chamdima, komanso chete.
- Masulani maganizo ndi thupi lanu: Zinthu monga kusinkhasinkha, kuchita masewera olimbitsa thupi opumira kwambiri, ndi yoga zingathandize kukhazika mtima pansi mitsempha yanu ndikuchepetsa nkhawa.
- Pitani panja: Kafukufuku wapeza kuti kukhala mphindi 20 zokha m'malo obiriwira ngati paki kungathandize kuchepetsa kwambiri kuchuluka kwa cortisol.
- Pewani kusuta: Kuwonjezera pa mavuto ena a kusuta, kusuta kungapangitse kuti cortisol ichuluke komanso kusokoneza tulo.
- Sungani ubale wabwino ndi anthu: Kukhala ndi anzanu ndi abale anu omwe amakubweretserani chisangalalo ndi chitonthozo ndikwabwino kwambiri pa thanzi lanu la maganizo.
Kodi pali zakudya zapadera za 'Cortisol Belly'?
Palibe "Cortisol Belly Diet" yeniyeni. Komabe, kutsatira njira zina zodyera kungathandize kuchepetsa kutupa m'thupi ndikuwongolera kupanga kwa cortisol.
Zakudya zomwe zimathandiza kuchepetsa cortisol:
- Zakudya zokhala ndi magnesium yambiri: avocado, nthochi, chokoleti chakuda, broccoli, sipinachi.
- Zakudya zokhala ndi mafuta ambiri a Omega-3: Nsomba monga nsomba ya salimoni ndi tuna, mbewu za chia, mbewu za fulakesi, ndi mtedza.
- Zakudya zabwino pa thanzi la m'mimba: yogurt, kombucha.
Zakudya zokhala ndi shuga wambiri, zakumwa, mowa, ndi kumwa kwambiri caffeine kungapangitse kuti cortisol ichuluke.
Zakudya za ku Mediterranean ndi chitsanzo chabwino cha izi. Zimaika patsogolo mafuta abwino ndi zakudya zochokera ku zomera. Izi zikutanthauza kuti,
- Zipatso zambiri, ndiwo zamasamba, ndi zitsamba
- Mtedza, mphodza
- Mbewu zonse (oat, barele, mpunga wa bulauni)
- Mafuta a azitona
- Nsomba zokhala ndi omega-3 zambiri
- Tchizi ndi yogurt pang'ono
- Nyama yofiira yochepa kwambiri
- Shuga ndi zakumwa zotsekemera sizikupezeka konse.
Kodi pali zakudya zina zomwe zimachepetsa cortisol?
Samalani kwambiri ndi zakudya zowonjezera zomwe zimati 'zimachepetsa cortisol' kapena 'zimachepetsa mafuta m'mimba'. Izi si mankhwala odabwitsa a kupsinjika maganizo kapena kuchuluka kwa cortisol. Mutha kupeza mavitamini ndi mchere wonse womwe mukufuna kuchokera muzakudya zabwino.
Ngakhale kuti kafukufuku wina akusonyeza kuti zitsamba zina monga Ashwagandha ndi Rhodiola, zimatha kuchepetsa kuchuluka kwa cortisol, sizinatsimikizidwe kuti zimathandiza kuchepetsa thupi. Komanso, kafukufuku wowonjezereka akufunika pankhaniyi.
Chofunika kwambiri: Musayambe kugwiritsa ntchito mankhwala enaake kapena zitsamba popanda kulankhula ndi dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- 'Cortisol Belly' si mawu achipatala, koma ndi mawu ofala pakati pa anthu.
- Pali zifukwa zambiri zomwe zimapangitsa kuti mafuta m'mimba azichulukana. Zakudya, kusachita masewera olimbitsa thupi, kugona, majini, ndi mahomoni ndi zina mwa zifukwa zazikulu.
- Kwa ambiri, sizinatsimikizidwe kuti cortisol, yomwe imayamba chifukwa cha kupsinjika, imayambitsa mwachindunji mafuta m'mimba.
- Komabe, matenda ena, monga Cushing's Syndrome, angayambitse kuchuluka kwa cortisol ndikupangitsa mafuta m'mimba. Ngati muli ndi zizindikiro zina zachilendo, pitani kuchipatala nthawi yomweyo.
- Njira yabwino kwambiri yochepetsera thupi ndikukhala ndi moyo wathanzi. Izi zikutanthauza kudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse, kugona mokwanira, komanso kuchepetsa nkhawa.
- Musagwiritse ntchito mankhwala ena aliwonse ochepetsa cortisol popanda upangiri wa dokotala.
👩🏽⚕️ Mafunso ena (Mafunso Ofunsidwa Kawirikawiri)
💬 🧐 Kodi 'Cortisol' kwenikweni ndi chiyani?
Cortisol ndi mahomoni opangidwa mwachilengedwe ndi ma adrenal glands omwe ali pamwamba pa impso zathu. Anthu ambiri amatcha 'hormone yopsinjika' chifukwa ndi pamene tili ndi nkhawa yamaganizo kapena yakuthupi pomwe matupi athu amayamba kupanga mahomoni ambiri awa.
💬 😟 Kodi homoni ya cortisol iyi ingakulitse bwanji mimba yanu?
Tikakhala ndi nkhawa nthawi zonse, kuchuluka kwa cortisol m'thupi lathu kumapitirira kukwera. Kenako thupi lathu limasunga mafuta m'mimba mwathu kuti tisunge mphamvu zoti tigwiritse ntchito mtsogolo. Izi zimapangitsa kuti manja ndi miyendo yathu ikhale yopyapyala ndipo mimba yathu ituluke, zomwe timazitcha 'mimba ya cortisol'.
💬 💡 Ndiye tingatani kuti tichepetse 'mimba ya cortisol' iyi?
Kuti muchepetse izi, choyamba muyenera kulamulira nkhawa zanu. Kugona maola 7-8 usiku, kuchepetsa shuga ndi ufa, komanso kuchita masewera olimbitsa thupi opepuka monga yoga kapena kuyenda kumathandiza kwambiri. Kenako kuchuluka kwa cortisol m'thupi kudzabwerera mwakale ndipo mafuta osafunikira m'mimba adzasungunuka.
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