Ingxaki abantu abaninzi abanayo kukuba indawo yesisu sabo inkulu kunezinye izitho zomzimba. Nokuba bajonga esipilini, bacinga ukuba, "Kutheni isisu sam kuphela sinje?" Abanye abantu babiza eli ' Cortisol Belly'. Kodwa eli asilogama lezonyango elisetyenziswa ngoogqirha. Kodwa lingaba luphawu lokuba kukho enye into eyenzekayo emzimbeni wakho. Ngoko ke, yintoni kanye kanye le? Masithethe ngale nto ngokulula nangendlela ehloniphekileyo namhlanje.
Kutheni isisu kuphela sikhula ngolu hlobo?
Igama elithi 'Cortisol Belly' lithetha nje ukuba i-hormone i-cortisol ibangela ukuba amafutha aqokeleleke esiswini sakho. Kodwa isizathu sokwenene sokuba nesisu esikhulu asilula kangako. Zininzi izizathu ezinokubangela oku.
Cinga ngako, ubunzima bomzimba wethu bulawulwa zizinto ezahlukeneyo.
- Ukutya: Ubungakanani beswekile namafutha ekutyeni esikutyayo.
- Umthambo: Indlela esisebenza ngayo emini.
- Ukulala: Ubungakanani kunye nomgangatho wobuthongo esibufumanayo.
- I-Genetics: Iimpawu esizizuz’ ilifa ezivela kubazali bethu.
- Ezinye iimeko zempilo : Ezinye iimeko zempilo zinokubangela ukutyeba.
Ukongeza koku konke, iihomoni emzimbeni wethu zizinto ezibalulekileyo ekukhuleni kobunzima. Umzekelo, abafazi abasondela ekuyekeni ukuya exesheni badla ngokugcina amafutha amaninzi kwiindawo ezifana nezinqe kunye neempundu. Nangona kunjalo, emva kokuyekiswa ukuya exesheni, njengoko amanqanaba e-estrogen ehla, amafutha adla ngokuqokelelana esiswini nangasentla komzimba.
Eyona nto ibalulekileyo kukuba kukho iintlobo ezimbini zamafutha eziqokelelana esiswini. Enye ngamafutha angaphantsi kolusu (amafutha angaphantsi kolusu). Enye ngamafutha agcinwe nzulu ejikeleze amalungu omzimba (amafutha akwi-visceral). Ukwanda kwamafutha ajikeleze la malungu akulunganga. Kuba kwandisa umngcipheko wokufumana izifo ezifana nesifo seswekile nesifo sentliziyo.
Luthini ulwalamano phakathi kwe-cortisol kunye nokutyeba?
I-Cortisol yi-hormone eveliswa zii-adrenal glands zethu. Oogqirha bayibiza ngokuba yi-"stress hormone." Xa uziva usongelwa okanye usoyika, umzimba wakho uzilungiselela ukulwa okanye ukubaleka.
Abantu abaninzi bacinga ukuba uxinzelelo oluhlala ixesha elide luyandisa amanqanaba e -cortisol , nto leyo ekhokelela ekutyebeni esiswini. Nangona kunjalo, ngokwembono yezonyango,Kwabaninzi, oku akukabonakali ukuba yimbangela ethe ngqo.
Nangona kunjalo, kukho ezinye iimeko zempilo ezibangela amanqanaba aphezulu e-cortisol. Njengesiphumo esingesihle sezi zifo, amafutha esiswini anokuqokelelana.
Isifo sikaCushing
Le yimeko ephambili apho amanqanaba e-cortisol ephezulu ngokungaqhelekanga. Le meko inokubangelwa sisimila emzimbeni okanye njengesiphumo esibi samayeza athile. Uphawu oluphambili kukuba iingalo nemilenze zincinci, ngelixa isisu sikhulu.
| Iimpawu eziqhelekileyo zeCushing Syndrome | |
|---|---|
| Ukwandiswa kobuso | Abanye abantu babiza oku ngokuthi "ubuso benyanga". |
| Iqhuma lamafutha egxalabeni | Ikwabizwa ngokuba yi "Buffalo hump". |
| Inkangeleko yemigca emzimbeni | Iimpawu zokunwebeka ezipinki okanye ezimfusa kwiindawo ezifana nesisu, izinqe, namabele. |
| Ukuncitshiswa kolusu | Ulusu luncinci kakhulu kwaye luqhekeka lula. |
| Ezinye iimpawu | Ukuphola kwenxeba okulibazisekileyo, i-acne. |
Ukuba unale mpawu, ngokuqinisekileyo kuya kufuneka ubone ugqirha .
Isifo seMetabolic Syndrome
Le yingqokelela yeempawu. Le meko inyusa umngcipheko wokuba nesifo seswekile sohlobo lwesibini , isifo sentliziyo, okanye isifo sohlangothi. Abantu abanale meko banomzimba ofana neapile, oko kuthetha ukuba banamafutha amaninzi esiswini.
Uneempawu ezilandelayo:Ugqirha angasixilonga esi sifo ukuba zithathu okanye ngaphezulu.
- Umjikelezo wesinqe: Ngaphezulu kwee-intshi ezingama-35 kubafazi kunye nangaphezulu kwee-intshi ezingama-40 kumadoda.
- Uxinzelelo lwegazi oluphezulu : 130/80 mm Hg okanye ngaphezulu.
- Iswekile yegazi ephezulu.
- Amanqanaba aphezulu e-triglyceride : angaphezu kwe-150 mg/dL.
- Amanqanaba aphantsi e-cholesterol elungileyo (i-HDL cholesterol): ngaphantsi kwe-40 mg/dL kumadoda kunye ngaphantsi kwe-50 mg/dL kubasetyhini.
Ungayinciphisa njani le 'Cortisol Belly'?
Ukunciphisa uxinzelelo (oko kukuthi, ukunciphisa amanqanaba e-cortisol) akuyi kukwenza unciphise umzimba ngobusuku obunye. Nangona kunjalo, ukunciphisa uxinzelelo kulungile kwimpilo yakho iyonke. Kunokukunceda unciphise umzimba. Zama ezi zinto.
- Zilolonge rhoqo: Khetha into oyithandayo. Emva koko awuyi kuziva udiniwe ukuyenza. Ukuhamba ubuncinci amanyathelo ayi-8,000 ngosuku kunye nokwenza umthambo wokuxhathisa iintsuku ezimbalwa ngeveki kulungile. Kodwa musa ukuwenza kakhulu. Ukuzilolonga ngaphandle kokuphumla kunokunyusa amanqanaba e-cortisol.
- Yenza ubuthongo bube yinto ephambili: Ukulala kakuhle ebusuku kubalulekile. Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Fumana malunga neeyure ezisi-8 zokulala kakuhle ngosuku. Yenza igumbi lakho lokulala lipholile, libe mnyama, kwaye lizole.
- Khulula ingqondo nomzimba wakho: Izinto ezinje ngokucamngca, umthambo wokuphefumla nzulu, kunye neyoga zinokuthomalalisa inkqubo yakho yemithambo-luvo kwaye zinciphise uxinzelelo.
- Phuma ngaphandle: Izifundo zifumanise ukuba ukuchitha imizuzu engama-20 kuphela kwindawo eluhlaza efana nepaki kunokunciphisa kakhulu amanqanaba e-cortisol.
- Kuphephe ukutshaya: Ukongeza kwezinye iingozi zokutshaya, kunokunyusa amanqanaba e-cortisol kwaye kuphazamise ubuthongo.
- Gcina ubudlelwane obuhle nabantu: Ukuchitha ixesha nabahlobo kunye nosapho abakuzisela uvuyo nentuthuzelo kulungile kakhulu kwimpilo yakho yengqondo.
Ngaba kukho ukutya okukhethekileyo 'kweCortisol Belly'?
Akukho "Cortisol Belly Diet" ethile. Nangona kunjalo, ukulandela iipatheni ezithile zokutya kunokunceda ukunciphisa ukudumba emzimbeni kunye nokulawula ukuveliswa kwe-cortisol.
Ukutya okunceda ukunciphisa i-cortisol:
- Ukutya okutyebileyo kwi-magnesium: i-avokhado, iibhanana, itshokolethi emnyama, ibroccoli, ispinatshi.
- Ukutya okutyebileyo kwi-Omega-3 fatty acids: Iintlanzi ezifana nesalmon kunye ne-tuna, imbewu ye-chia, imbewu yeflakisi, kunye nee-walnuts.
- Ukutya okulungileyo kwimpilo yamathumbu: iyogathi, ikombucha.
Ukutya okuneswekile eninzi, iziselo, utywala, kunye nokusetyenziswa kakhulu kwecaffeine kunokunyusa amanqanaba e-cortisol.
Ukutya kwaseMeditera ngumzekelo omhle woku. Kubeka phambili amafutha asempilweni kunye nokutya okusekwe kwizityalo. Oko kuthetha ukuba,
- Iziqhamo ezininzi, imifuno, imifuno
- Amantongomane, iilentile
- Iinkozo ezipheleleyo (ii-oats, irhasi, irayisi emdaka)
- I-oyile ye-olivu
- Iintlanzi zizityebi kwi-omega-3
- Itshizi kunye neyogathi ngokulinganiselweyo
- Inyama ebomvu encinci kakhulu
- Iswekile kunye neziselo ezineswekile azikho phantse zonke.
Ngaba kukho izongezo ezinciphisa i-cortisol?
Lumka kakhulu ngezongezo ezithi 'zinciphisa i-cortisol' okanye 'zinciphisa amafutha esiswini'. Ezi azizo iindlela zokunyanga uxinezeleko okanye amanqanaba e-cortisol. Ungazifumana zonke iivithamini kunye neeminerali ozidingayo ngokutya okunempilo.
Nangona ezinye izifundo zibonisa ukuba ezinye izityalo ezifana ne-Ashwagandha kunye ne-Rhodiola, zinokunciphisa amanqanaba e-cortisol, azikabonakali ukuba ziyanceda ekunciphiseni ubunzima. Kwakhona, kufuneka uphando oluthe kratya ngale nto.
Eyona nto ibalulekileyo: Ungaze uqale ukusebenzisa nasiphi na isongezelelo okanye imifuno ngaphandle kokuthetha nogqirha wakho.
Umyalezo Wokuya Ekhaya
- Igama elithi 'Cortisol Belly' asilogama lezonyango, kodwa ligama eliqhelekileyo phakathi kwabantu.
- Zininzi izizathu zokuba amafutha esiswini aqokeleleke. Ukutya, ukungazilolongi, ukulala, ii-genes, kunye nee-hormone zezinye zezona zinto ziphambili.
- Kwabaninzi, akukabonakali ukuba i-cortisol, ebangelwa luxinzelelo, ibangela ngokuthe ngqo ukuba amafutha esiswini aqokeleleke.
- Nangona kunjalo, ezinye iimeko zempilo, ezifana neCushing's Syndrome, zinokubangela ukunyuka kwamanqanaba e-cortisol kwaye zikhokelele ekutyebeni esiswini. Ukuba unezinye iimpawu ezingaqhelekanga, bonana nogqirha ngokukhawuleza.
- Eyona ndlela ilungileyo yokunciphisa umzimba kukulandela indlela yokuphila enempilo. Oko kuthetha ukutya ukutya okunesondlo, ukuzilolonga rhoqo, ukulala ngokwaneleyo, kunye nokulawula uxinzelelo.
- Musa ukusebenzisa naziphi na izongezo 'zokunciphisa i-cortisol' ngaphandle kwengcebiso kagqirha.
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
💬 🧐 Yintoni kanye kanye 'iCortisol'?
I-Cortisol yi-hormone eveliswa ngokwendalo zii-adrenal glands ezingaphezulu kwezintso zethu. Abantu abaninzi bayibiza ngokuba yi-'stress hormone' kuba xa siphantsi koxinzelelo oluthile lwengqondo okanye lomzimba apho imizimba yethu iqala ukuvelisa ngakumbi le hormone.
💬 😟 Le hormone ye-cortisol ingenza njani isisu sakho sibe sikhulu?
Xa siphantsi koxinzelelo olungapheliyo, amanqanaba e-cortisol emzimbeni wethu ayaqhubeka enyuka. Umzimba wethu ugcina amafutha ajikeleze isisu sethu ukuze wonge amandla okusetyenziswa kwixesha elizayo. Oku kubangela ukuba iingalo nemilenze yethu zibe buthathaka kwaye isisu sethu siphume, nto leyo esiyibiza ngokuba yi-'cortisol belly'.
💬 💡 Ngoko ke yintoni esinokuyenza ukunciphisa esi 'sisu se-cortisol'?
Ukuze unciphise oku, kufuneka uqale ulawule uxinzelelo lwakho. Ukulala iiyure ezisi-7-8 ngobusuku, ukunciphisa iswekile kunye nomgubo, kunye nokwenza umthambo olula njengeyoga okanye ukuhamba kuya kunceda kakhulu. Emva koko inqanaba le-cortisol emzimbeni liya kubuyela kwisiqhelo kwaye amafutha angafunekiyo esiswini aya kunyibilika.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho