Dambudziko rine vanhu vazhinji nderekuti nzvimbo yedumbu ravo yakakura kupfuura mimwe miviri yavo yese. Kunyangwe pavanozvitarisa mugirazi, vanofunga kuti, "Sei dumbu rangu chete rakadai?" Vamwe vanhu vanodanawo zita iri rekuti ' Cortisol Belly'. Asi iri harisi zita rekurapa rinoshandiswa navanachiremba. Asi rinogona kuva chiratidzo chekuti pane chimwe chinhu chiri kuitika mumuviri wako. Saka, chii chaizvo ichi? Ngatitaurei nezvazvo nenzira iri nyore uye ine hunhu nhasi.
Sei dumbu chete richikura seizvi?
Izwi rekuti 'Cortisol Belly' rinongoreva kuti hormone inonzi cortisol inoita kuti mafuta aunganire mudumbu mako. Asi chikonzero chaicho chedumbu guru hachisi nyore kudaro. Pane zvikonzero zvakawanda zvinogona kukonzera izvi.
Funga nezvazvo, huremu hwemuviri wedu hunodzorwa nezvinhu zvakasiyana-siyana.
- Kudya: Huwandu hweshuga nemafuta zviri muzvikafu zvatinodya.
- Kurovedza muviri: Kuti tinoshanda nesimba zvakadini masikati.
- Kurara: Huwandu uye mhando yekurara kwatinowana.
- Majini: Hunhu hwakagara nhaka hunobva kuvabereki vedu.
- Zvimwe zvirwere : Zvimwe zvirwere zvinogona kukonzerawo kuwedzera uremu.
Pamusoro pezvose izvi, mahormone mumuviri wedu ndiwo anonyanya kukonzera kuwedzera uremu. Semuenzaniso, vakadzi vari kusvika pakuguma kuenda kumwedzi vanowanzo chengeta mafuta akawanda munzvimbo dzakadai semuhudyu nemagaro. Zvisinei, mushure mekuguma kuenda kumwedzi, sezvo huwandu hweestrogen huchidzikira, mafuta anowanzo ungana mudumbu nemumuviri wepamusoro.
Chinhu chinonyanya kukosha ndechekuti kune marudzi maviri emafuta anoungana mudumbu. Rimwe mafuta ari pasi peganda (Subcutaneous fat). Rimwe mafuta anochengetwa mukati menhengo (Visceral fat). Kuwedzera kwemafuta akakomberedza nhengo idzi hakusi chinhu chakanaka. Nekuti kunowedzera njodzi yekubatwa nezvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo.
Chii chiri hukama huripo pakati pe cortisol nekuwedzera uremu?
Cortisol ihormone inogadzirwa nema adrenal glands edu. Vanachiremba vanoidaidza kuti "hormone yekushushikana." Paunonzwa kutya kana kutyisidzirwa, muviri wako unogadzirira kurwa kana kutiza.
Vanhu vazhinji vanofunga kuti kushushikana kwenguva refu kunowedzera huwandu hwe cortisol , izvo zvinotungamira mudumbu. Zvisinei, kubva pamaonero ekurapa,Kune vazhinji, izvi hazvina kuratidzwa kuti ndizvo zvinokonzera zvakananga.
Zvisinei, kune mamwe matambudziko ehutano anokonzera huwandu hwakanyanya hwe cortisol. Semhedzisiro yezvirwere izvi, mafuta emudumbu anogona kuungana.
Chirwere cheCushing
Iri ndiro dambudziko guru apo huwandu hwe cortisol huri pamusoro zvisingawanzoitiki. Dambudziko iri rinogona kuitika nekuda kwebundu mumuviri kana semhedzisiro yemimwe mishonga. Chiratidzo chikuru ndechekuti maoko nemakumbo zvakatetepa, ukuwo dumbu richikura.
| Zviratidzo zvakajairika zveCushing Syndrome | |
|---|---|
| Kuwedzera kwechiso | Vamwe vanhu vanodanawo izvi kuti "chiso chemwedzi". |
| Boka remafuta pafudzi | Inonziwo "Nyati hump". |
| Kuonekwa kwemitsetse pamuviri | Mavanga ekutambanudza epingi kana epepuru munzvimbo dzakadai sedumbu, chiuno, uye mazamu. |
| Kutetepa kweganda | Ganda racho rakatetepa uye rinokuvara zviri nyore. |
| Zvimwe zvinhu | Kunonoka kupora kwemaronda, mapundu. |
Kana uine zviratidzo izvi, unofanira kuona chiremba .
Chirwere cheMetabolic
Uku kuunganidzwa kwezviratidzo. Chirwere ichi chinowedzera njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri , chirwere chemwoyo, kana sitiroko. Vanhu vane chirwere ichi vane muviri wakaita seapuro, zvichireva kuti vane mafuta akawanda mudumbu.
Une hunhu hunotevera:Chiremba anogona kuona chirwere ichi kana paine zvitatu kana kupfuura.
- Kutenderera kwechiuno: Kupfuura masendimita makumi matatu nemashanu kuvakadzi uye anopfuura masendimita makumi mana kuvarume.
- Kukwira kweropa : 130/80 mm Hg kana kupfuura.
- Shuga yeropa yakakwira.
- Mazinga e triglyceride akakwira: anopfuura 150 mg/dL.
- Mazinga echolesterol yakanaka (HDL cholesterol) akaderera: ari pasi pe40 mg/dL muvarume uye ari pasi pe50 mg/dL muvakadzi.
Ungaderedza sei 'Cortisol Belly' iyi?
Kuderedza kushushikana (kureva, kuderedza huwandu hwe cortisol) hakuzoiti kuti udzikise huremu neusiku humwe. Zvisinei, kuderedza kushushikana kwakanaka pahutano hwako hwese. Zvinogonawo kukubatsira kuderedza huremu. Edza zvinhu izvi.
- Maekisesaizi nguva dzose: Sarudza chimwe chinhu chaunofarira. Saka hauzonzwi kufinhwa nacho. Kufamba nhanho dzinenge 8,000 pazuva uye kuita maekisesaizi ekudzivirira muviri mazuva mashoma pasvondo zvakanaka. Asi usazvipfuure. Kuekisesaiza usina kuzorora kunogonawo kuwedzera huwandu hwe cortisol.
- Ita kuti kurara kuve chinhu chinonyanya kukosha: Kurara zvakanaka husiku kwakakosha. Iva netsika yekurara uye kumuka panguva imwe chete zuva nezuva. Wana maawa masere ekurara zvakanaka pazuva. Ita kuti imba yako yekurara itonhorere, ive nerima, uye yakanyarara.
- Zorodza pfungwa dzako nemuviri wako: Zvinhu zvakaita sekufungisisa, maekisesaizi ekufema zvakadzama, uye yoga zvinogona kudzikamisa tsinga dzako uye kuderedza kushushikana.
- Buda panze: Ongororo dzakawana kuti kupedza maminitsi makumi maviri chete munzvimbo ine girini yakaita sepaki kunogona kuderedza zvakanyanya huwandu hwe cortisol.
- Dzivisa kusvuta: Kuwedzera kune zvimwe zvakaipa zvekusvuta, zvinogona kuwedzera huwandu hwe cortisol uye kukanganisa hope.
- Ramba uine hukama hwakanaka nevanhu: Kupedza nguva neshamwari nemhuri vanokuunzira mufaro nenyaradzo zvakanaka kwazvo pahutano hwepfungwa dzako.
Pane kudya kwakakosha here kwe'Cortisol Belly'?
Hapana "Cortisol Belly Diet" chaiyo. Zvisinei, kutevedzera mamwe maitiro ekudya kunogona kubatsira kuderedza kuzvimba mumuviri uye kudzora kugadzirwa kwecortisol.
Zvekudya zvinobatsira kuderedza cortisol:
- Zvikafu zvakapfuma mu magnesium: avocado, mabhanana, chokoreti yakasviba, broccoli, sipinachi.
- Zvikafu zvakapfuma muOmega-3 fatty acids: Hove dzakadai sesalmon netuna, mhodzi dzechia, mhodzi dzeflax, uye walnuts.
- Zvikafu zvakanaka pahutano hwedumbu: yogati, kombucha.
Zvikafu zvine shuga yakawanda, zvinwiwa, doro, uye kunwa caffeine yakawandisa zvinogona kuwedzera huwandu hwe cortisol.
Kudya kweMediterranean muenzaniso wakanaka weizvi. Kunonyanya kukosha mafuta ane hutano uye chikafu chezvirimwa. Izvi zvinoreva kuti,
- Michero yakawanda, miriwo, miriwo
- Nzungu, nyemba
- Zviyo zvese (oats, bhari, mupunga webrown)
- Mafuta emuorivhi
- Hove dzakapfuma mu omega-3
- Chizi neyogati zvine mwero
- Nyama tsvuku shoma kwazvo
- Shuga nezvinwiwa zvinotapira zvinenge zvisisipo zvachose.
Pane mishonga inoderedza cortisol here?
Chenjerera zvakanyanya nemishonga inoti 'inoderedza cortisol' kana 'inoderedza mafuta mudumbu'. Iyi haisi mishonga inoshamisa yekuderedza kushushikana kana huwandu hwe cortisol. Unogona kuwana mavhitamini nemaminerari ese aunoda kubva mukudya kune hutano.
Kunyangwe zvimwe zvidzidzo zvichiratidza kuti mimwe mishonga yekurapa yakaita seAshwagandha neRhodiola inogona kuderedza huwandu hwe cortisol mumuviri, hazvina kuratidzwa kuti inobatsira mukuderedza uremu. Zvakare, kutsvagurudza kwakawanda kunodiwa pane izvi.
Chinonyanya kukosha: Usambofa watanga kushandisa chero chinhu chinowedzerwa kana mishonga usina kutaura nachiremba wako.
Mharidzo Yekuenda Nayo Kumba
- 'Cortisol Belly' harisi izwi rekurapa, asi izwi rinowanzo shandiswa nevanhu.
- Pane zvikonzero zvakawanda zvinoita kuti mafuta emudumbu aunganire. Kudya, kusaita maekisesaizi, kurara, majini, uye mahormone ndezvimwe zvezvinhu zvikuru.
- Kune vazhinji, hazvina kuratidzwa kuti cortisol, iyo inokonzerwa nekushushikana, inokonzera zvakananga mafuta emudumbu kuti aunganidze.
- Zvisinei, mamwe matambudziko ehutano, akadai seCushing's Syndrome, anogona kukonzera kuwedzera kwe cortisol uye kukonzera mafuta mudumbu. Kana uine zvimwe zviratidzo zvisingawanzoitiki, enda kuna chiremba nekukasika.
- Nzira yakanakisisa yekuderedza huremu ndeyekurarama hupenyu hune hutano. Izvi zvinoreva kudya chikafu chakakwana, kurovedza muviri nguva dzose, kurara zvakakwana, uye kudzora kushushikana.
- Usashandise mishonga yekuderedza cortisol usina kupiwa mazano nachiremba.
👩🏽⚕️ Mibvunzo yekuwedzera (Mibvunzo Inowanzo bvunzwa)
💬 🧐 Chii chinonzi 'Cortisol' chaizvo?
Cortisol ihormone inogadzirwa neadrenal glands iri pamusoro peitsvo dzedu. Vanhu vazhinji vanoidaidza kuti 'stress hormone' nekuti ndipo patinenge tiri pasi pekushushikana kwepfungwa kana kwemuviri apo miviri yedu inotanga kugadzira yakawanda yehormone iyi.
💬 😟 Homoni iyi ye cortisol ingangoita sei kuti dumbu rako rikure?
Patinenge tichinetseka kwenguva refu, huwandu hwe cortisol mumuviri wedu hunoramba huchikwira. Miviri yedu inobva yachengeta mafuta akakomberedza dumbu redu kuti tichengetedze simba rekushandisa mune ramangwana. Izvi zvinoita kuti maoko edu nemakumbo zvitete uye dumbu redu ribude, rinova ndiro ratinodaidza kuti 'dumbu re cortisol'.
💬 💡 Saka tingaitei kuti tideredze dumbu iri recortisol?
Kuti uderedze izvi, unofanira kutanga wadzora kushushikana kwako. Kurara kwemaawa manomwe kusvika masere husiku, kuderedza shuga neupfu, uye kuita maekisesaizi akareruka seyoga kana kufamba-famba zvichabatsira zvikuru. Ipapo huwandu hwecortisol mumuviri huchadzokera pahwakajairika uye mafuta asingadiwe mudumbu achanyunguduka.
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