Chinhu chinowanzo fungwa nevanhu vazhinji ndechekuti sei vachiita sevanowedzera uremu mudumbu chete kana tichienzanisa nemuviri wavo wese. Paunenge uchitarisa mugirazi, ungashamisika kuti, "Sei iri dumbu rangu chete?" Vamwe vanoti izvi ' Cortisol Belly'. Kunyange zvazvo iri risiri izwi rezvekurapa rinoshandiswa nevanachiremba, rinogona kunge riri chiratidzo chemuviri wako chinoratidza kuti pane chimwe chinhu chiri kuitika. Saka, chii chiri kuitika chaizvo? Ngatitaurei nezvazvo nhasi nenzira iri nyore uye ine mutsa.
Sei kuwedzera uremu kuchiitika mudumbu?
Izwi rekuti 'Cortisol Belly' rinoratidza kuti hormone inonzi cortisol inokonzera kuti mafuta aunganidzike pakati pedumbu rako. Zvisinei, chikonzero chacho hachiwanzo kuve nyore kudaro. Zvinhu zvakawanda zvinobatsira pakupararira kwehuremu.
Funga nezvazvo nenzira iyi: huremu hwemuviri wako hunodzorwa nezvinhu zvakasiyana-siyana:
- Kudya: Huwandu hweshuga nemafuta zviri muzvikafu zvaunodya.
- Kurovedza muviri: Maitiro ako ezuva nezuva.
- Kurara: Nguva yaunorara uye kunaka kwekuzorora kwako.
- Majini: Hunhu hwawakagara nhaka kubva kuvabereki vako.
- Matambudziko ehutano: Zvimwe zvinetso zvehutano zvinogona kukonzera kuchinja kwehuremu.
Kupfuura izvi, mahormoneZvinoita basa guru pakuchengetwa kwemafuta mumuviri wako. Semuenzaniso, vasati vasvika pakuguma kuenda kumwedzi, vakadzi vanowanzo chengeta mafuta muhudyu nemuzvidya zvavo. Sezvo huwandu hweestrogen huchidzikira mushure mekuguma kuenda kumwedzi, kupararira kwemafuta kunowanzo chinja kuenda kudumbu nemuviri wepamusoro.
Chinonyanya kukosha ndechekuti, kune marudzi maviri emafuta emudumbu: mafuta ari pasi peganda (anochengetwa pasi peganda) uye mafuta ari mukati (anochengetwa zvakadzika kutenderedza nhengo dzemuviri). Mafuta akawanda ari mukati medumbu inyaya inonetsa nekuti anowedzera njodzi yezvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo.
Chii chinobatanidza Cortisol nekuwedzera uremu?
Cortisol inogadzirwa neadrenal glands. Vanachiremba vanoitumidza kuti "hormone yekushungurudzika." Paunotarisana nenjodzi kana njodzi, hormone iyi inogadzirira muviri wako kuti "urwe kana kutiza".
Vazhinji vanofunga kuti kushushikana kusingaperi kunotungamira ku cortisol yakakwira, iyo inozokonzera kuchengetwa kwemafuta mudumbu. Zvisinei, maererano nesainzi, hapana humbowo hwakananga hunoratidza kuti cortisol inokonzerwa nekushushikana ndiyo chete inokonzera mafuta mudumbu revanhu vazhinji.
Zvisinei, kune zvimwe zvirwere zvinokonzera kuwanda kwe cortisol mumuviri, uko kuwedzera uremu mudumbu chiratidzo chinozivikanwa.
Chirwere cheCushing
Ichi ndicho chirwere chikuru chinosanganisira huwandu hwakawanda hwe cortisol. Chinogona kukonzerwa nemabundu kana semhedzisiro yemishonga mimwe. Chiratidzo chikuru chechirwere ichi kuwedzera uremu mudumbu pamwe nekutetepa kwemaoko nemakumbo.
| Chirwere cheCushing : Zviratidzo Zvakajairika | |
|---|---|
| Kuzara kwechiso | Kazhinji zvinonzi "chiso chemwedzi." |
| Mafuta akawanda | Inozivikanwa zvikuru se "nyati hump" iri pakati pemafudzi. |
| Zviratidzo zvekutambanudza | Maronda epingi kana epepuru anoonekwa padumbu, pazvidya, kana pamazamu. |
| Ganda rinotetepa | Ganda rinopera simba, zvichiita kuti uve nyore kukuvadzwa. |
| Zvimwe zviratidzo | Kupora kweronda zvishoma nezvishoma uye mapundu anoramba aripo. |
Kana uine zviratidzo izvi, ndapota bvunza chiremba wako nekukasika kuti aongororwe nenyanzvi.
Chirwere cheMetabolic
Metabolic syndrome iboka rezvirwere zvinowedzera njodzi yako yechirwere cheshuga cherudzi rwechipiri, chirwere chemwoyo, uye sitiroko. Vanhu vane chirwere ichi vanowanzo takura uremu hwakawandisa mudumbu ravo, zvichiita kuti miviri yavo ive nechimiro chakafanana neapuro.
Chiremba wako anogona kuona izvi kana uine zvinhu zvitatu zvinotevera:
- Kutenderera kwechiuno: Kupfuura masendimita makumi matatu nemashanu kuvakadzi kana masendimita makumi mana kuvarume.
- Kukwira kweropa : Kuverengwa kwe130/80 mm Hg kana kupfuura.
- Kuwanda kweshuga muropa.
- Ma triglycerides akakwira : Mazinga e150 mg/dL kana kupfuura.
- Cholesterol yakaderera yeHDL ("yakanaka"): Pasi pe40 mg/dL kuvarume kana 50 mg/dL kuvakadzi.
Ungaderedza sei 'Cortisol Belly'?
Kuderedza huwandu hwe cortisol hakuvimbisi kudzikira kwehuremu ipapo ipapo. Zvisinei, kudzora kushushikana kwakakosha pakugara zvakanaka kwako uye kunogona kutsigira rwendo rwako rwekugadzirisa huremu. Heano mamwe mazano anoshanda ekufunga nezvawo:
- Gara uchiita maekisesaizi: Sarudza mabasa aunofarira kuti uve nechokwadi chekuti muviri wako unoshanda nguva dzose. Edza kuita matanho angangoita 8,000 pazuva uye kurovedza muviri kashoma pasvondo. Chenjerera kuti usaite maekisesaizi akawandisa, sezvo kurovedza muviri kwakawandisa, kwakasimba pasina kuzorora zvakakwana kunogona kuwedzera huwandu hwe cortisol mumuviri wako.
- Isa hope dzako pakutanga: Kurara kwakanaka hakugone kutaurwa. Edza kuzorora kwemaawa masere uchizorora nekugara uchirara nguva dzose. Ita kuti imba yako yekurara ive nzvimbo inotonhorera, ine rima, uye yakanyarara.
- Dzikama mupfungwa dzako nemuviri: Maitiro akadai sekufungisisa, kufema zvakadzika, uye yoga anogona kunyaradza tsinga dzako uye kuderedza kushushikana.
- Buda panze: Tsvagiridzo inoratidza kuti kupedza maminitsi makumi maviri chete munzvimbo ine girini, senge paki, kunogona kuderedza zvakanyanya huwandu hwe cortisol.
- Dzivisa kusvuta: Kunze kwengozi dzinozivikanwa pahutano, kusvuta kunogona kukanganisa kurara uye kuwedzera huwandu hwe cortisol mumuviri wako.
- Kurudzira hukama nevanhu: Kupedza nguva neshamwari nemhuri dzinotsigirana kwakakosha pakuchengetedza hutano hwepfungwa hwakanaka.
Pane kudya kwakakodzera here kwe'Cortisol Belly'?
Hapana imwe chete inonzi "Cortisol Belly Diet." Zvisinei, kushandisa nzira dzakasiyana dzekudya kunogona kubatsira kuderedza kuzvimba mumuviri uye kutsigira kurongeka kwakanaka kwecortisol.
Zvekudya zvinotsigira mazinga e cortisol ane hutano:
- Zvikafu zvine magnesium yakawanda: MaAvocado, mabhanana, chokoreti yakasviba, broccoli, uye sipinachi.
- Omega-3 fatty acids: Hove dzine mafuta akadai sesalmon netuna, mhodzi dzechia, mhodzi dzeflax, uye walnuts.
- Zvekudya zvinovaka muviri: Yogurt nekombucha.
Zvikafu zvine shuga yakawanda, zvinwiwa zvine shuga yakawanda, doro, uye caffeine yakawandisa zvinogona kukonzera kukwira kwemazinga e cortisol mumuviri wako.
Kudya kweMediterranean inzira yakanaka kwazvo yekudya zvine mwero. Kunonyanya kukosha pakudya mafuta ane hutano uye chikafu chose, chezvirimwa, zvakaita se:
- Michero yakawanda, miriwo, uye miriwo yemashizha
- Nyemba nembesa
- Zviyo zvese (bhari, oats, mupunga webrown)
- Mafuta emuorivhi
- Hove dzine Omega-3 yakawanda
- Chizi neyogati zvine mwero
- Nyama tsvuku shoma
- Kudzivisa zvinwiwa zvine shuga uye zvekudya zvinonaka
Pane mishonga yekuderedza cortisol here?
Chenjerera zvakanyanya nemishonga inotengeswa kunze kwekunge yatengwa nechiremba ichiti "inoderedza cortisol" kana "inonyungudutsa mafuta emudumbu." Iyi haisi mishonga inoshamisa yekuderedza kushushikana. Unogona kuwana mavhitamini nemaminerari anodiwa kuburikidza nekudya zvine hutano uye zvine mwero.
Kunyange hazvo dzimwe ongororo dzichiratidza kuti mishonga yakaita seAshwagandha neRhodiola inogona kubatsira mukugadzirisa cortisol, hazvina kuratidzwa kuti inoderedza huremu, uye tsvakiridzo yakawanda inodiwa. Gara uchikoshesa shanduko dzemararamiro dzinobva pauchapupu.
Zvakakosha: Usambofa watanga kutora mishonga mitsva kana mishonga yemiti usati watanga wabvunza chiremba wako kuNirogi Lanka.
Zvinhu Zvinokosha Zvaunofanira Kuziva
👩🏽⚕️ Mibvunzo Inowanzo bvunzwa (Mibvunzo Inowanzo bvunzwa)
💬 🧐 Chii chinonzi 'Cortisol' chaizvo?
Cortisol ihormone yechisikigo inogadzirwa nema adrenal glands ari pamusoro peitsvo dzako. Inozivikanwa zvakanyanya se 'stress hormone' nekuti muviri wako unoiburitsa mushure mekushushikana kwemuviri nepfungwa.
💬 😟 Ko cortisol inogona kukonzera kuti mafuta aunganire mudumbu here?
Munguva yekushushikana kwenguva refu, huwandu hwe cortisol yako hunoramba hwakakwira nguva dzose. Muviri wako unogona kukoshesa kuchengetedza simba semafuta emudumbu kuti ugadzirire zvinodiwa mune ramangwana. Maitiro aya—apo makumbo nemakumbo zvingaita sezvisina kusimba nepo chikamu chepakati chichiwedzera kukura—anowanzonzi 'dumbu re cortisol.'
💬 💡 Ndingaderedza sei dumbu recortisol?
Chinokosha ndechekudzora kushushikana kwako. Isa nguva yako yekurara kwemaawa manomwe kusvika masere, deredza kudya shuga yakanatswa nefurawa dzakagadzirwa, uye wedzera mitambo yemuviri yakaita seyoga kana kufamba. Kuchinja uku kunobatsira kugadzirisa huwandu hwecortisol mumuviri wako, zvichibvumira muviri wako kubvisa mafuta akawandisa mudumbu.
