Ungavumeli ukutya kwakho ukuba kulahle iihormone zakho ngaphandle.UHanny Naibaho / Unsplash I-Cortisol, i-estrogen, i-adrenaline kunye ne-testosterone zimbalwa zehomoni ezihamba emzimbeni wakho yonke imihla, zisebenza njengabathunywa bemichiza ukulawula imisebenzi efana nokulala, ukukhula, imetabolism kunye nenkqubo yokuzala.
Ezi hormone zihlala ziguquka ngenxa yoxinzelelo, ukulala, ukuzivocavoca kunye nokutya. Imijikelezo yehormonal iguquka rhoqo kubantu basetyhini ngexesha lomjikelo wabo wenyanga, isenza ukuba kubaluleke ukondla umzimba ngamafutha ayimfuneko okwenza iihormone.
Njengomntu osokoliswe kukungasebenzi kakuhle kwehomoni yoxinzelelo olukhulu kwaye enze utshintsho kutshintsho lolawulo lwehomoni, kwakubalulekile kum ukuba ndifunde ukuba manditye ntoni ukuxhasa iihomoni zam.
Iiprotheni
Iprotein yibloko yokwakha yeeseli zethu kwaye iyila isakhelo sokwakhiwa kwehomoni ukuze sikhule, sisebenza njengonxibelelwano lwangaphakathi lokuhambisa imiyalezo phakathi kwamalungu, iiseli kunye neenkqubo. Ukongeza, iiproteni zinceda ukulungiswa kwethishu. Ngaphandle kwayo, iiseli ziyaphuka kwaye zibuthathaka, zikhokelela rhoqo kwiingxaki zokuzimela.
Ii-amino acid sisiseko sokwenza iiproteni. Kukho ii-amino acid ezingama-20 eziyimfuneko, kwaye ezili-12 zenziwe ngumzimba ngokwendalo. Ezinye ezisibhozo kubhekiswa kuzo njengama-amino acid, ayimfuneko ukugcina ubomi. Kodwa imizimba yethu ayiyenzi, ngoko ke kufuneka siyifumane ngokutya okuyinxalenye yokutya kwethu kwesiqhelo.
Iprotheni yezilwanyana iqulethe zonke ii-amino acid ezisibhozo kunye nexabiso elikhulu leprotheni ngokusebenza. Izityalo azinazo zonke ezisibhozo kumthombo omnye, ke kuya kufuneka uqiniseke ukuba utya iintlobo ngeentlobo zeeproteni ezisekwe kwizityalo kwiindawo ezifanelekileyo ukuqinisekisa ukuba ufumana zonke iiasino acid rhoqo.
Ngelixa isixa esifanelekileyo seprotein ngomntu ngamnye siyahluka ngokuxhomekeka kwizinto ezininzi (ubudala, inqanaba lomsebenzi womzimba, imeko yehomoni, ubunzima, isini, njl.njl.) Iiprotein kufuneka zingabi ngaphantsi kweepesenti ezingama-25 zeekhalori zakho zemihla ngemihla. Ukutya okuneeprotein ezisezantsi kunxulunyaniswa nokwehla kokukhula kwehomoni, i-estrogen kunye neprolactin (edityaniswa nokuzikhusela, imetabolism kunye nemveliso yobisi lwebele) kunye neempendulo zoxinzelelo olwandileyo kunye nokungalingani kwe-thyroid.
Yenkomo etyiswe ingca, inkuku ephilayo kunye nentlanzi ebanjiswe endle Yeyona mithombo iphambili yomgangatho weeproteni zezilwanyana kwimpilo yehomoni. Nangona kunjalo, iprotein yesiqhelo yezilwanyana inokubangela ukudumba emzimbeni owonakalisa amathumbu, ichaphazele iswekile yegazi lethu kwaye ibangele ukuba iihormoni zethu ziphume.
-
Imifuno igcwele iivithamini kunye neeminerali ezigcina iihomoni zisempilweni kwaye zilungelelene.Ewe Ma ye-Unsplash
Imifuno igcwele iivithamini kunye neeminerali ezigcina iihomoni zisempilweni kwaye zilungelelene.Amafutha
IiHormone ziveliswa kumanqatha nakwi-cholesterol, ngenxa yoko amafutha abalulekile kumanqanaba ehomoni kunye nokusebenza kwawo. Kukho iintlobo ezahlukeneyo zamafutha, uninzi lwazo lubalulekile ekudleni. Oku kubandakanya amanqatha agcweleyo, aqulathe kwiibutter okanye kwicoconut kwaye ahlala eqinile kubushushu begumbi, kunye namafutha angafakwanga, aqhekeke aba ziindidi ezimbini: i-monounsaturated (evela kwioyile ye-olive kunye neeavokhado) kunye ne-polyunsaturated (ukusuka kwi-salmon, i-flaxseeds kunye ne-walnuts) .
Ii-acid ezibaluleke kakhulu (i-omega-3 kunye ne-omega-6) zithathwa njengezisisiseko kuba sifuna ukuba baphile. Umzimba wethu awuzivelisi ngokwawo, ngoko ke kufuneka sizisebenzise rhoqo ekutyeni kwethu. Ukutya kwe-Omega-3 kunokongezwa kunye nokongezwa kweoyile yeentlanzi efanelekileyo, engancedi kuphela impilo yehomoni kodwa inceda impilo yengqondo, nayo. I-Omega-6 idala ukudumba emzimbeni, ngelixa i-omega-3 iyanciphisa. I-Omega-6 ithambekele ekufumaneni i-rap embi, kodwa zombini zibalulekile. Umzekelo, xa wenzakele, ukwenzakala kwakho ngokuzenzekelayo kuvelisa impendulo yokuvuvukala ukuxhasa indawo eyenzakeleyo. Olu hlobo lokudumba okukhulu lubalulekile ekusindeni. Nangona kunjalo, kukudumba okude okungaphambi kokungalingani kweswekile yegazi, ukuzimela kunye neengxaki zokuzala.
Imveliso yanamhlanje yokutya ilayishwe kukutya okunezinto ezineswekile, ukuhanjiswa kokutya okukhawulezayo kunye neprotein yezilwanyana ezele zihomoni kunye nezibulala ntsholongwane. Umyinge womyinge we-omega-6 womntu uphezulu kakhulu, ke eyona nto iphambili kukutya ngaphezulu kwe-omega-3 (ukusuka kwisalmon, isardadi kunye ne-walnuts) kwaye utye imithombo yeeproteyin ephilayo kunye nengca yokuphelisa ukudumba okungafunekiyo. Ukongeza, I-GLA, amafutha omega-6 asempilweni , inokuncediswa ngokuhlwa ngeoyile ye-primrose kunye nembewu ye-hemp ngelixa kuthintelwa iioyile ezivuthayo ezinje ngesafflower, ujongilanga, umbona, icanola kunye neembotyi zesoya. Kubafazi abasokolayo ziimpawu zomjikelo wokuya exesheni, kubalulekile ukuba uqaphele ukuba ezi zi-fatty acid zibalulekile zinciphisa iintlungu zokuya exesheni kunye ne-PMS xa umlinganiso ulinganisiwe.
IiCarbohydrate
Ngelixa iiprotheyini kunye namafutha zezona ndawo ziphambili zokwakha iihormoni, iikhabhohayidrethi ezisemgangathweni ziyafuneka kumandla okuzenza. Kubalulekile ukugxila kwiziqhamo ezixineneyo zezityalo kunye nemifuno ethi, ukongeza kwifayibha kunye nexabiso elincinci leswekile kumandla akhawulezileyo, igcwele iivithamini kunye neeminerali ezigcina iihomoni zisempilweni kwaye zilungelelene. Iinkozo ezicoliweyo (ezimhlophe ezimhlophe) kunye nokutya okuneswekile ecoliweyo (iikeyiki, iilekese, ukutya okwenziwe) kufuneka kuthintelwe xa kunokwenzeka njengoko ifuthe elibi kwiswekile yegazi kunye nokuthumela iihormoni kwimeko yokungalingani .
UJamie Phambili ngumqeqeshi wezeMpilo kwiHolistic esekwe kwindawo ye-NYC. Usebenza nabaxumi bakhe ukubanceda ukubafundisa ngesondlo esisebenzayo kunye nokuziphatha / ngokwengqondo ukuba baphile ubomi obusempilweni, obonwabisayo. Ngemvelaphi kwiPsychology, uphumelele kwiZiko loDibaniso lweZondlo. Uqhubeka nezifundo zakhe kwimpilo yamakhosikazi yamadlala ngamadlala, kwaye ukwangumqeqeshi wokujongwa njengomdanisi kunye nomdaniso.
