Uma sekuyisikhathi sokudla kwasemini, uyawuzwa yini umsindo "wokubhonga" esiswini sakho? "O, ngilambile ngempela manje, ngidinga ukudla okuthile," awucabangi? Noma, uma udla sekwephuzile kancane, uzizwa unesiyezi futhi ukhathele kakhulu ukwenza noma yini, akunjalo? Lowo muzwa ubangelwa isithunywa esikhethekile esitshela ubuchopho bakho ukuthi isisu sakho asinalutho. Kwezokwelapha, leso sithunywa sibizwa ngokuthi i-ghrelin.
Kalula nje, iyini le ghrelin?
I-Ghrelin iyi-hormone emzimbeni wethu. I-hormone iyikhemikhali ethwala imiyalezo esuka kwenye ingxenye yomzimba wethu iye kwenye. I-hormone ye-ghrelin ikhiqizwa kakhulu esiswini sakho, okungukuthi, esiswini sakho. Ngaphezu kwalokho, kukhiqizwa amanani amancane kakhulu ezindaweni ezifana nobuchopho, amathumbu amancane, kanye ne-pancreas.
Abantu abaningi bakubiza ngokuthi “i-hormone yendlala.” Isizathu salokhu ukuthi uma isisu sakho singenalutho, i-hormone i-ghrelin iyakhiqizwa bese iya ngqo ebuchosheni, ithumele “isexwayiso” ithi, “Sawubona, isisu sami singenalutho, ngithumelele ukudla!” Yilapho uqala khona ukuzizwa ulambile.
Kodwa umsebenzi wayo awukona nje ukukubangela indlala. I-hormone ye-ghrelin yenza eminye imisebenzi eminingi ebalulekile emizimbeni yethu.
| Imisebenzi eyinhloko ye-hormone i-ghrelin | Kuchazwe kalula |
|---|---|
| Ukwanda kwesifiso sokudla | Kuthumela izimpawu ebuchosheni ukuthi silambile. Kuphinde kusize umzimba ukuthi ugcine amandla avela ekudleni esikudlayo njengamafutha. |
| Ukukhiqizwa kwama-hormone okukhula | Kusiza indlala ye-pituitary ebuchosheni ukuthi ikhiphe ama-hormone okukhula, abalulekile ekukhuleni komzimba. |
| Ukulawulwa kwezinga likashukela | I-Ghrelin iyasiza futhi ekulawuleni ukukhishwa kwe-hormone i-insulin, elawula ushukela egazini lethu. |
| Ukuvikela imisipha namathambo | Kuvikela imisipha ekubeni buthaka futhi kusiza ekwakhekeni kwamathambo kanye nokwakheka kwawo. |
| Inqubo yokugaya ukudla | Ukudla esikudlayo kukhuthaza uhlelo lokugaya ukudla ukuthi lusuke esiswini ludlule emathunjini amancane kanye namathumbu amakhulu. |
Uyini umehluko phakathi kweGhrelin neLeptin?
Uma sikhuluma nge-ghrelin, kumelwe sikhulume nangomngane wayo omunye, i-leptin. Lezi ezimbili zifana nezinhlangothi ezimbili zohlamvu lwemali olufanayo. Ndawonye, zilawula indlala yethu, ukusutha, kanye nesisindo somzimba.
- I-Ghrelin yi-hormone ekhombisa ukuthi "yidla."
- I-Leptin yi-hormone ekhombisa ukuthi "sekwanele, usuthi."
Cabanga ngomzimba wakho njengefektri. UGhrelin ungumphathi omemeza athi, "Letha izithako, qala ukukhiqiza!" ULeptin ungomunye umphathi othi, lapho iwareji igcwele, athi, "Kulungile, kulungile, iwareji igcwele, yeka ukukhiqiza!" Uma laba ababili besebenzisana, ifektri isebenza kahle.
| Isici | I-Ghrelin | I-Leptin |
|---|---|---|
| Indawo yokukhiqiza | Ngokuyinhloko isisu | Amaseli amafutha emzimbeni |
| Umsebenzi oyinhloko | Ukwenza ulambe | Ukuzizwa ugcwele |
| Izinga ngaphambi kokudla | Ukukhuphuka | Ezingeni eliphansi |
| Izinga langemva kokudla | Ukuya phansi | Ukukhuphuka |
Ingabe zikhona izimo zezokwelapha ezithinta amazinga e-ghrelin?
Yebo, ezinye izimo zezokwelapha kanye nendlela yethu yokuphila kungabangela amazinga e-ghrelin ukuba ehle noma akhuphuke ngendlela engavamile.
Izimo lapho amazinga e-ghrelin ehla khona
Ucwaningo luthole ukuthi abantu abakhuluphele ngokweqile (abakhuluphele ngokweqile) ngokuvamile banamazinga aphansi e-ghrelin. Esinye isizathu salokhu, abanye ososayensi bakholelwa, ukuthi imizimba yabo isheshe izwele kakhulu ku-ghrelin. Lokhu kusho ukuthi yize bekhiqiza inani elincane le-ghrelin, bangase bazizwe belambile kakhulu.
Ngaphezu kwalokho, ezinye izifo ezihlobene nesimiso sokugaya ukudla nazo zingabangela amazinga aphansi e-ghrelin.
- I-gastritis engapheli
- I-dyspepsia esebenzayo
- Ukutheleleka kwe-H. Pylori
- I-Irritable Bowel Syndrome (IBS)
Izimo lapho amazinga e-ghrelin enyuka khona
Uma ngokuzumayo unciphisa inani lokudla okudlayo, okungukuthi, uma udla ukudla okuqinile, umzimba wakho ucabanga ukuthi "kukhona ukushoda kokudla." Bese umzimba uqala ukukhiqiza i-ghrelin eyengeziwe ukuze ikukhuthaze ukuthi udle. Yingakho uzizwa ulambile kakhulu uma udla ukudla okuqinile.
Ngaphezu kwalokho, izimo ezithile zofuzo kanye nezokwelapha nazo zingabangela ukwanda kwamazinga e-ghrelin.
- I-Anorexia nervosa - isimo sengqondo esihilela ukulahlekelwa yisifiso sokudla kanye nokwehla kwesisindo
- I-Cachexia - ukuncipha komzimba kanye nemisipha ngenxa yezifo ezifana nomdlavuza
- Isifo se-Celiac
- Isifo Sokuvuvukala Kwamathumbu (IBD)
- I-Prader-Willi syndrome - isimo sofuzo esibangela indlala engapheli
Ngakho-ke, uwagcina kanjani amazinga e-ghrelin aphilile?
Kunezinto ezilula ongazenza ukusiza ukulinganisela i-ghrelin namanye ama-hormone. Lezi akuzona izinto ezikhethekile, kodwa ziyingxenye yendlela yokuphila enempilo.
1. Gwema ukudla okune-"yo-yo":Gwema ukudla okunempilo, okuhilela ukwehlisa isisindo ngokuzumayo bese usiphinda usithole. Uma ungadli isikhathi eside, umzimba wakho uyacindezeleka futhi wandise amazinga e-ghrelin. Bese uqala ukuzizwa ulambile kakhulu kunokujwayelekile.
2. Yidla ukudla okulinganiselayo: Yidla ukudla okucebile ngamaprotheni (inhlanzi, inkukhu, amaqanda, amalentili, ama-chickpeas) kanye nama-carbohydrate anempilo (irayisi elinsundu, ubhontshisi, i-oats, imifino, izithelo). Lokhu kusiza ukugcina isisu sakho sigcwele isikhathi eside, okusiza ukugcina amazinga e-ghrelin ephansi.
3. Nciphisa ukudla okucutshunguliwe: Nciphisa ukudla okupakishwe emaphaketheni, iziphuzo, amakhekhe, namabhisikidi anoshukela omningi, usawoti, kanye nezilondolozi.
4. Lala ngokwanele: Ukulala kubalulekile ukuze kube nokulinganisela kwama-hormone. Uma ungalali kahle amahora angu-7-8 ngobusuku, amazinga akho e-ghrelin ayanda futhi amazinga akho e-leptin (i-hormone "yokugcwala") ayancipha. Yingakho kungenzeka ukuthi udle ngokweqile ngosuku olulandelayo ngemva kokulala kabi ebusuku.
5. Phuza amanzi amaningi: Amazinga e-Ghrelin anganda nalapho umzimba uphelelwe amanzi emzimbeni. Ngakho-ke phuza amanzi anele usuku lonke.
6. Lawula ukucindezeleka: Amazinga e-Ghrelin ayanda nangezikhathi zokucindezeleka okukhulu. Lesi esinye sezizathu zesimo esibizwa ngokuthi "ukudla okucindezelekayo." Ngakho lawula ukucindezeleka ngendlela ekufanele (ukuzindla, ukuzivocavoca, into oyithandayo).
Into ebalulekile ukuthi akukho ukudla okukodwa okulawula amazinga e-ghrelin. Imfihlo isekudleni okunempilo nokulinganiselayo kanye nemikhuba yokuphila enempilo.
Uma unenkinga ngesifiso sakho sokudla, isisindo somzimba, noma enye inkinga ehlobene nayo, kungcono ukukhuluma nodokotela womndeni wakho (udokotela) esikhundleni sokuzama izinto ezahlukene nokubuza abanye ngayo.
Umlayezo Wokuya Nawe Ekhaya
- I-Ghrelin "yi-hormone yendlala" ekhiqizwa kakhulu yisisu. Yilokhu okuthumela umlayezo ebuchosheni wokuthi "kudingeka udle" lapho isisu singenalutho.
- Lokhu, kanye ne-"hormone yokugcwala" i-Leptin, kulawula isifiso sethu sokudla kanye nesisindo.
- Ngaphezu kokubangela indlala, i-ghrelin yenza eminye imisebenzi eminingi ebalulekile, njengokukhula komzimba, ukulawula ushukela, kanye nokulondolozwa kwemisipha.
- Izindlela zokudla ezingajwayelekile, ukuntuleka kokulala, kanye nokucindezeleka kungaphazamisa ibhalansi ye-ghrelin hormone.
- Ukudla ukudla okulinganiselayo okucebile ngamaprotheni kanye ne-fiber, ukulala ngokwanele, ukuphuza amanzi amaningi, kanye nokulawula ukucindezeleka kungasiza ekugcineni amazinga e-ghrelin anempilo.
- Uma unenkinga ngesisindo sakho noma isifiso sakho sokudla, into engcono kakhulu ongayenza ukufuna iseluleko sezokwelapha.
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