Inkinga abantu abaningi abanayo ukuthi indawo yesisu sabo inkulu kuneminye imizimba yabo. Ngisho noma bezibuka esibukweni, bacabanga ukuthi, "Kungani isisu sami kuphela sinje?" Abanye abantu babiza lokhu ngokuthi ' i-Cortisol Belly'. Kodwa leli akulona igama lezokwelapha elisetshenziswa odokotela. Kodwa kungaba uphawu lokuthi kukhona okunye okwenzekayo emzimbeni wakho. Ngakho-ke, kuyini ngempela lokhu? Ake sixoxe ngalokhu kalula nangendlela enesizotha namuhla.
Kungani isisu kuphela siba sikhulu kanje?
Igama elithi 'Cortisol Belly' lisho ukuthi i-hormone i-cortisol ibangela ukuba amafutha aqongeleleke esiswini sakho. Kodwa isizathu sangempela sesisu esikhulu asilula kangako. Kunezizathu eziningi ezingaba nomthelela kulokhu.
Cabanga ngakho, isisindo somzimba wethu silawulwa yinhlanganisela yezici.
- Ukudla: Inani likashukela namafutha ekudleni esikudlayo.
- Ukuzivocavoca: Indlela esisebenza ngayo emini.
- Ukulala: Inani kanye nekhwalithi yokulala esikutholayo.
- Izakhi zofuzo: Izici ezizuzwe njengefa ezivela kubazali bethu.
- Ezinye izimo zezokwelapha : Ezinye izimo zezokwelapha nazo zingabangela ukukhuluphala.
Ngaphezu kwakho konke lokhu, ama-hormone emzimbeni wethu ayisici esikhulu ekukhuleni kwesisindo. Isibonelo, abesifazane abasondela ekunqamukeni kokuya esikhathini bavame ukugcina amafutha amaningi ezindaweni ezifana nezinqe nezinqe. Kodwa-ke, ngemva kokunqamuka kokuya esikhathini, njengoba amazinga e-estrogen ehla, amafutha avame ukuqongelela esiswini nasemzimbeni ongaphezulu.
Into ebaluleke kakhulu ukuthi kunezinhlobo ezimbili zamafutha eziqongelela esiswini. Enye ngamafutha angaphansi kwesikhumba (amafutha angaphansi kwesikhumba). Enye ngamafutha agcinwe ngokujulile ezithweni zomzimba (amafutha angaphansi kwesikhumba). Ukwanda kwamafutha azungeze lezi zitho zomzimba akuyona into enhle. Ngoba kwandisa ingozi yokuthola izifo ezifana nesifo sikashukela nesifo senhliziyo.
Buyini ubudlelwano phakathi kwe-cortisol nokukhuluphala?
I-Cortisol iyi-hormone ekhiqizwa yizindlala zethu ze-adrenal. Odokotela bayibiza ngokuthi "i-hormone yokucindezeleka." Uma uzizwa usongelwa noma wesaba, umzimba wakho uzilungiselela ukulwa noma ukubaleka.
Abantu abaningi bacabanga ukuthi ukucindezeleka isikhathi eside kwandisa amazinga e -cortisol , okuholela ekukhuluphaleni esiswini. Kodwa-ke, ngokombono wezokwelapha,Kwabaningi, lokhu akukaze kubonakale kuyimbangela eqondile.
Kodwa-ke, kunezinye izimo zezokwelapha ezibangela amazinga aphezulu kakhulu e-cortisol. Njengomphumela ongemuhle walezi zifo, amafutha esiswini angaqongelela.
I-Cushing's Syndrome
Lesi yisimo esiyinhloko lapho amazinga e-cortisol ephezulu ngendlela engavamile. Lesi simo singabangelwa isimila emzimbeni noma njengomphumela ongemuhle wemithi ethile. Uphawu oluyinhloko ukuthi izingalo nemilenze kuncane, kuyilapho isisu sikhulu.
| Izimpawu ezivamile ze- Cushing Syndrome | |
|---|---|
| Ukwandiswa kobuso | Abanye abantu babiza lokhu ngokuthi "ubuso benyanga". |
| Iqhubu lamafutha ehlombe | Ibizwa nangokuthi "i-Buffalo hump". |
| Ukubonakala kwemivimbo emzimbeni | Amamaki okwelula apinki noma ansomi ezindaweni ezifana nesisu, izinqe kanye namabele. |
| Ukuncipha kwesikhumba | Isikhumba sincane kakhulu futhi siphuka kalula. |
| Ezinye izici | Ukupholisa amanxeba okulibaziseka, induna. |
Uma unalezi zimpawu, kufanele nakanjani ubonane nodokotela .
Isifo Sokushiswa Kwemithambo Yegazi
Lokhu kuyiqoqo lezimpawu. Lesi simo sandisa ingozi yokuthola isifo sikashukela sohlobo lwesibili , isifo senhliziyo, noma isifo sohlangothi. Abantu abanalesi simo banomzimba ofana ne-apula, okusho ukuthi banamafutha amaningi esiswini.
Unezimpawu ezilandelayo:Udokotela angasithola lesi simo uma kunezintathu noma ngaphezulu.
- Ububanzi besinqe: Kwabesifazane bungaphezu kwamasentimitha angu-35 kanti kwabesilisa bungaphezu kwamasentimitha angu-40.
- Umfutho wegazi ophakeme : 130/80 mm Hg noma ngaphezulu.
- Ushukela wegazi ophakeme.
- Amazinga aphezulu e-triglyceride : angaphezu kuka-150 mg/dL.
- Amazinga aphansi e-cholesterol enhle (i-HDL cholesterol): ngaphansi kuka-40 mg/dL kwabesilisa kanye nangaphansi kuka-50 mg/dL kwabesifazane.
Unganciphisa kanjani lesi 'Cortisol Belly'?
Ukunciphisa ukucindezeleka (okungukuthi, ukwehlisa amazinga e-cortisol) ngeke kukwenze wehlise isisindo ngobusuku obubodwa. Kodwa-ke, ukunciphisa ukucindezeleka kuhle empilweni yakho iyonke. Kungakusiza futhi wehlise isisindo. Zama lezi zinto.
- Zivocavoce njalo: Khetha into oyithandayo. Khona-ke ngeke uzizwe unesithukuthezi ukuyenza. Ukuhamba okungenani izinyathelo ezingu-8,000 ngosuku nokwenza izivivinyo zokumelana nesisindo izinsuku ezimbalwa ngesonto kuhle kakhulu. Kodwa ungaweqisi. Ukuzivocavoca ngaphandle kokuphumula kungakhuphula amazinga e-cortisol.
- Yenza ubuthongo bube yinto eza kuqala: Ukulala kahle ebusuku kubalulekile. Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Thola cishe amahora angu-8 okulala kahle ngosuku. Yenza ikamelo lakho lokulala lipholile, libe mnyama, futhi lithule.
- Khulula ingqondo nomzimba wakho: Izinto ezifana nokuzindla, ukuvivinya umzimba ngokuphefumula okujulile, kanye ne-yoga kungathulisa isimiso sakho sezinzwa futhi kunciphise ukucindezeleka.
- Phuma ngaphandle: Ucwaningo luthole ukuthi ukuchitha imizuzu engama-20 kuphela endaweni eluhlaza njengepaki kunganciphisa kakhulu amazinga e-cortisol.
- Gwema ukubhema: Ngaphezu kwezinye izingozi zokubhema, kungandisa amazinga e-cortisol futhi kuphazamise ubuthongo.
- Gcina ubudlelwano obuhle nabantu: Ukuchitha isikhathi nabangani nomndeni abakulethela injabulo nenduduzo kuhle kakhulu empilweni yakho yengqondo.
Ingabe kukhona ukudla okukhethekile kwe-'Cortisol Belly'?
Akukho "Ukudla Kwesisu seCortisol" okuqondile. Kodwa-ke, ukulandela amaphethini athile okudla kungasiza ekunciphiseni ukuvuvukala emzimbeni nokulawula ukukhiqizwa kwe-cortisol.
Ukudla okusiza ekunciphiseni i-cortisol:
- Ukudla okucebile nge-magnesium: u-avokhado, ubhanana, ushokoledi omnyama, i-broccoli, isipinashi.
- Ukudla okucebile ngama-omega-3 fatty acid: Izinhlanzi ezifana ne-salmon ne-tuna, imbewu ye-chia, imbewu ye-flax, kanye nama-walnuts.
- Ukudla okuhle empilweni yamathumbu: iyogathi, i-kombucha.
Ukudla okunoshukela omningi, iziphuzo, utshwala, kanye nokusetshenziswa kwe-caffeine ngokweqile kungakhuphula amazinga e-cortisol.
Ukudla kwaseMedithera kuyisibonelo esihle salokhu. Kubeka phambili amafutha anempilo nokudla okusekelwe ezitshalweni. Lokho kusho ukuthi,
- Izithelo eziningi, imifino, amakhambi
- Amantongomane, amalentili
- Okusanhlamvu okuphelele (i-oats, ibhali, ilayisi elinsundu)
- Amafutha omnqumo
- Izinhlanzi ezicebile nge-omega-3
- Ushizi ne-yogurt ngokulinganisela
- Inyama ebomvu encane kakhulu
- Ushukela neziphuzo ezinoshukela cishe azikho nhlobo.
Ingabe zikhona izithasiselo ezinciphisa i-cortisol?
Qaphela kakhulu ngezithako zokudla ezithi 'zinciphisa i-cortisol' noma 'zinciphisa amafutha esiswini'. Lezi akuzona izindlela zokwelapha eziyisimangaliso zokucindezeleka noma amazinga e-cortisol. Ungathola wonke amavithamini namaminerali owadingayo ekudleni okunempilo.
Nakuba ezinye izifundo zisikisela ukuthi amanye amakhambi, njenge-Ashwagandha ne-Rhodiola, anganciphisa amazinga e-cortisol, awakaze afakazelwe ukuthi ayasiza ekunciphiseni isisindo. Futhi, kudingeka ucwaningo olwengeziwe ngalokhu.
Okubaluleke kakhulu: Ungalokothi uqale ukusebenzisa noma yisiphi isithasiselo noma amakhambi ngaphandle kokukhuluma nodokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Igama elithi 'Cortisol Belly' akulona igama lezokwelapha, kodwa igama elivamile phakathi kwabantu.
- Kunezizathu eziningi ezenza amafutha esiswini aqongeleleke. Ukudla, ukuntuleka kokuzilolonga, ukulala, izakhi zofuzo nama-hormone kuphakathi kwezinto eziyinhloko.
- Kwabaningi, akukafakazelwa ukuthi i-cortisol, ebangelwa ukucindezeleka, ibangela ngqo ukuthi amafutha esiswini aqongelelane.
- Kodwa-ke, ezinye izimo zezokwelapha, njenge-Cushing's Syndrome, zingabangela amazinga e-cortisol aphezulu futhi ziholele ekukhuluphaleni kwesisu. Uma unezinye izimpawu ezingavamile, bona udokotela ngokushesha.
- Indlela engcono kakhulu yokwehlisa isisindo ukulandela indlela yokuphila enempilo. Lokho kusho ukudla ukudla okunempilo, ukuzivocavoca njalo, ukulala ngokwanele, nokulawula ukucindezeleka.
- Ungasebenzisi noma yiziphi izithasiselo 'zokwehlisa i-cortisol' ngaphandle kweseluleko sikadokotela.
👩🏽⚕️ Imibuzo eyengeziwe (ama-FAQ)
💬 🧐 Iyini ngempela i-'Cortisol'?
I-Cortisol iyi-hormone ekhiqizwa ngokwemvelo yizindlala ze-adrenal ezingaphezu kwezinso zethu. Abantu abaningi bayibiza ngokuthi 'i-hormone yokucindezeleka' ngoba yilapho singaphansi kohlobo oluthile lokucindezeleka kwengqondo noma ngokomzimba lapho imizimba yethu iqala ukukhiqiza khona le hormone eningi.
💬 😟 Le hormone ye-cortisol ingenza kanjani isisu sakho sibe sikhulu?
Uma singaphansi kokucindezeleka okungapheli, amazinga e-cortisol emzimbeni wethu ayaqhubeka nokukhuphuka. Umzimba wethu ube usugcina amafutha esiswini sethu ukuze wonge amandla okusetshenziswa esikhathini esizayo. Lokhu kuphumela ekubeni izingalo nemilenze yethu ibe mncane futhi isisu sethu siphume, okuyilokho esikubiza ngokuthi 'isisu se-cortisol'.
💬 💡 Ngakho-ke yini esingayenza ukuze sinciphise lesi 'sisu se-cortisol'?
Ukuze unciphise lokhu, udinga ukulawula ukucindezeleka kwakho kuqala. Ukulala amahora angu-7-8 ebusuku, ukunciphisa ushukela nofulawa, nokwenza izivivinyo ezilula njenge-yoga noma ukuhamba kuzosiza kakhulu. Khona-ke izinga le-cortisol emzimbeni lizobuyela esimweni esijwayelekile futhi amafutha angafuneki esiswini azoncibilika.
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