Kana yava nguva yekudya kwemasikati, unonzwa here ruzha rwekuti "ndine nzara" kubva mudumbu mako? "Ah, ndava nenzara chaiyo ikozvino, ndinoda kudya chimwe chinhu," haufungi here? Kana, kana ukadya zvishoma, unonzwa dzungu uye waneta zvekusagona kuita chero chinhu, handiti? Kunzwa ikoko kunokonzerwa nenhume chaiyo inoudza uropi hwako kuti dumbu rako harina chinhu. Mukurapa, nhume iyoyo inonzi ghrelin.
Zvichitaurwa zviri nyore, chii chinonzi ghrelin iyi?
Ghrelin ihormone iri mumuviri wedu. Hormone ikemikari inotakura mameseji kubva kune imwe nhengo yemuviri wedu kuenda kune imwe. Hormone yeghrelin inonyanya kugadzirwa mudumbu mako, kureva mudumbu mako. Pamusoro pezvo, huwandu hushoma hunogadzirwawo munzvimbo dzakadai seuropi, ura hudiki, uye pancreas.
Vanhu vazhinji vanoti izvi "hormone yenzara." Chikonzero cheizvi ndechekuti kana dumbu rako risina chinhu, hormone inonzi ghrelin inogadzirwa yoenda zvakananga kuuropi, ichitumira "yambiro" ichiti, "Mhoro, dumbu rangu harina chinhu, nditumirei chikafu!" Ndipo paunotanga kunzwa nzara.
Asi basa rayo harisi rekungoita kuti uve nenzara chete. Iyo ghrelin hormone inoita mamwe mabasa akawanda akakosha mumuviri wedu.
| Mabasa makuru ehomoni ghrelin | Zvakatsanangurwa zviri nyore |
|---|---|
| Kuwedzera kwechido chekudya | Zvinotumira mashoko kuuropi kuti tine nzara. Zvinobatsirawo muviri kuchengetedza simba kubva muchikafu chatinodya semafuta. |
| Kugadzirwa kweMahormone Ekukura | Inobatsira pituitary gland iri muuropi kuburitsa mahormone ekukura, ayo akakosha pakukura kwemuviri. |
| Kudzora huwandu hweshuga | Ghrelin inobatsirawo kudzora kuburitswa kwehomoni inonzi insulin, iyo inodzora shuga yeropa redu. |
| Kudzivirira tsandanyama nemapfupa | Inodzivirira tsandanyama kuti dzisashaye simba uye inobatsira pakuumbwa kwemapfupa uye kugadzirwa kwemuviri. |
| Maitiro ekugaya chikafu | Chikafu chatinodya chinokurudzira kugaya chikafu kuti chifambe kubva mudumbu chichienda muura hudiki neura hukuru. |
Chii chiri musiyano pakati peGhrelin neLeptin?
Patinotaura nezveghrelin, tinofanirawo kutaura nezveimwe shamwari yayo, leptin. Izvi zviviri zvakafanana. Pamwe chete, zvinodzora nzara yedu, kuguta, uye huremu hwemuviri.
- Ghrelin ndiyo hormone inozivisa kuti "idya."
- Leptin ihomoni inozivisa kuti "zvakwana, waguta."
Funga nezvemuviri wako sefekitori. Ghrelin ndiye maneja anoshevedzera achiti, "Uyai nezvinhu zvirimo, tangai kugadzira!" Leptin ndiye mumwe maneja anoti, kana imba yekuchengetera zvinhu yazara, "Zvakanaka, zvakanaka, imba yekuchengetera zvinhu yazara, mirai kugadzira zvinhu!" Kana vaviri ava vachishanda pamwe chete, fekitori inofamba zvakanaka.
| Hunhu | Ghrelin | Leptin |
|---|---|---|
| Nzvimbo yekugadzira | Zvikurukuru dumbu | Masero emafuta mumuviri |
| Basa guru | Kukuita kuti uve nenzara | Kunzwa kuguta |
| Sanganisa usati wadya | Kukwira | Padanho rakaderera |
| Chikamu chekudya mushure mekudya | Kuenda pasi | Kukwira |
Pane here zvirwere zvinokanganisa huwandu hweghrelin?
Ehe, mamwe matambudziko ehutano nemararamiro edu zvinogona kukonzera kudzikira kana kuwedzera huwandu hweghrelin zvisingawanzoitiki.
Mamiriro ezvinhu apo mazinga eghrelin anoderera
Ongororo yakawana kuti vanhu vakafuta zvakanyanya (vakafuta zvakanyanya) vanowanzova nemazinga mashoma eghrelin. Chimwe chikonzero cheizvi, vamwe masayendisiti vanotenda, ndechekuti miviri yavo inonzwa zvakanyanya kughrelin. Izvi zvinoreva kuti kunyangwe vachigadzira huwandu hushoma hwehormone yeghrelin, vanogona kunzwa nzara zvakanyanya.
Pamusoro pezvo, zvimwe zvirwere zvine chekuita nekugaya chikafu zvinogona kukonzerawo kudzikira kwemazinga eghrelin.
- Gastritis isingaperi
- Kushanda kwe dyspepsia
- Utachiona hweH. Pylori
- Chirwere cheMatumbu Chinotsamwisa (IBS)
Mamiriro ezvinhu apo mazinga eghrelin anowedzera
Kana ukangoerekana waderedza huwandu hwechikafu chaunodya, ndiko kuti, kana ukadya zvakanyanya, muviri wako unofunga kuti "kune kushomeka kwechikafu." Ipapo muviri unotanga kugadzira ghrelin yakawanda kuti ikukurudzire kudya. Ndosaka uchinzwa nzara isingatsungiririki kana ukadya zvakanyanya.
Pamusoro pezvo, mamwe majini uye mamiriro ehutano anogonawo kukonzera kuwedzera kwemazinga eghrelin.
- Anorexia nervosa - chirwere chepfungwa chinosanganisira kurasikirwa nechido chekudya uye kudzikira kwehuremu
- Cachexia - kurasikirwa kwemuviri netsandanyama nekuda kwezvirwere zvakaita sekenza
- Chirwere cheCeliac
- Chirwere cheMatumbu Anozvimba (IBD)
- Prader-Willi syndrome - chirwere chemajini chinokonzera nzara nguva dzose
Saka, unoramba sei uine hutano hwakanaka hweghrelin?
Pane zvimwe zvinhu zviri nyore zvaunogona kuita kuti ubatsire ghrelin nemamwe mahormone kuti aenzane. Izvi hazvisi zvinhu zvakakosha, asi chikamu chemararamiro ane hutano.
1. Dzivisa kudya kwe "yo-yo":Dzivisa kudya kwe-yo-yo, uko kunosanganisira kudzikisa huremu kamwe kamwe wozodzoka pahuremu. Kana ukapedza nguva yakareba usina kudya, muviri wako unotanga kushushikana uye unowedzera huwandu hweghrelin. Wobva watanga kunzwa nzara kupfuura zvawagara uchiita.
2. Idya chikafu chakakwana: Idya chikafu chine mapuroteni akawanda (hove, huku, mazai, nyemba, nyemba) uye makabhohaidhiretsi ane hutano (mupunga webrown, bhinzi, oats, miriwo, michero). Izvi zvinobatsira kuchengetedza dumbu rako rakaguta kwenguva yakareba, izvo zvinobatsira kuchengetedza huwandu hweghrelin hwakaderera.
3. Deredza kudya zvekudya zvakagadzirwa nemagetsi: Deredza kudya zvekudya zvakaputirwa, zvinwiwa, makeke, nemabhisikiti ane shuga yakawanda, munyu, uye zvinochengetedza.
4. Wana hope dzakakwana: Kurara kwakakosha kuti muviri uve nehomoni dzakakwana. Kana usingarare kwemaawa manomwe kusvika masere husiku, huwandu hwemaghrelin ako hunowedzera uye huwandu hweleptin (hormone "yakazara") hunoderera. Ndosaka uchinyanya kudya zvakanyanya mangwana acho mushure mekurara zvisina kunaka husiku.
5. Inwa mvura yakawanda: Huwandu hweGhrelin hunogonawo kuwedzera kana muviri wapera mvura mumuviri. Saka inwa mvura yakakwana zuva rese.
6. Kudzora kushushikana: Huwandu hweGhrelin hunowedzerawo panguva yekushushikana kwakanyanya. Ichi ndicho chimwe chezvikonzero zvechirwere chinonzi "stress eating." Saka dzora kushushikana nenzira inokukodzera (kufungisisa, kurovedza muviri, mutambo).
Chinhu chakakosha ndechekuti hapana chikafu chimwe chete chinodzora huwandu hweghrelin. Chakavanzika chiri mukudya zvine mwero uye tsika dzakanaka dzemararamiro.
Kana uine dambudziko rekushaya kudya, huremu hwemuviri, kana chimwe chinhu chakafanana nacho, zvakanaka kutaura nachiremba wemhuri yako (chiremba) pane kuedza zvinhu zvakasiyana uye kubvunza vamwe nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Ghrelin ndiyo "hormone yenzara" inogadzirwa zvakanyanya nedumbu. Izvi ndizvo zvinotumira shoko kuuropi rekuti "unofanira kudya" kana dumbu risina chinhu.
- Izvi, pamwe chete ne "hormone yekuzara" Leptin, zvinodzora chishuwo chedu chekudya uye huremu.
- Kuwedzera pakukonzera nzara, ghrelin inoita mamwe mabasa akawanda akakosha, akadai sekukura kwemuviri, kudzora shuga, uye kuchengetedza tsandanyama.
- Kudya zvisina kurongeka, kushaya hope, uye kushushikana zvinogona kukanganisa kuenzana kwehomoni yeghrelin.
- Kudya chikafu chakakwana chakapfuma muprotein nefiber, kurara zvakakwana, kunwa mvura yakawanda, uye kudzora kushushikana kunogona kubatsira kuchengetedza huwandu hwakanaka hweghrelin.
- Kana uine zvinokunetsa nezvehuremu hwako kana kuti chido chako chekudya, chinhu chakanakisa chekuita kutsvaga mazano echiremba.
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