ukunciphisa isifiso sokudla Kubonakala sengathi, ekuqaleni, umbuzo wokuzimisela. Nokho, isayensi iyawusekela umbono wokuthi Umzimba wethu, ngamahomoni afana ne-ghrelin, unokuningi ongakusho ngalokhu.Njengoba sibhekene nenkinga yaphakade yokuthi ungamelana kanjani nesilingo, isihluthulelo singase sinciphe ekuziphatheni futhi sishintshe ukuthakwa kwamakhemikhali kwangaphakathi. Futhi lapha, ukuvivinya umzimba kudlala indima ebalulekile.
Eminyakeni yamuva, Ucwaningo luye lwakwenza kwacaca ukuthi ukuvivinya umzimba kuyakwazi ukuguqula amahomoni alawula indlala., ukusiza ukulawula isifiso sokudla ngaphandle kwesidingo samaphilisi noma izixazululo eziyisimangaliso. Kunezinqubo eziqondile namasu asekelwa ucwaningo lwesayensi olungakusiza ufinyelele umgomo wakho wokulahlekelwa isisindo noma ukugcina isisindo sakho, okwenza ukunyakaza umngane wakho wemvelo ongcono kakhulu..
I-hormone yendlala idlala yiphi indima ekulangazeni ukudla?
Umlingiswa oyinhloko wale ndaba ngu i-ghrelin, ebizwa ngokuthi "i-hormone yendlala." Le hormone, ekhiqizwa ngokuyinhloko esiswini, inesibopho sokuthumela umlayezo ebuchosheni ukuthi sekuyisikhathi sokudla. Uma amazinga e-ghrelin enyuka sizizwa silambe kakhulu, futhi lapho behla, kubonakala ukusutha futhi sinciphisa ukudla.
I-Ghrelin ikhona ngezindlela ezimbili: i-acylated (AG), esebenza kakhulu ekuvuseleleni isifiso sokudla, kanye ne-deacylated (DAG), umsebenzi wayo osaphenywa., nakuba kwaziwa ukuthi ingamelana nemiphumela ye-AG. Amazinga alokhu okuhlukile awancikile nje kuphela kulokho esikudlayo, kodwa uhlobo, inani kanye nokuqina kokuzivocavoca umzimba nakho kuyawashintsha..
Futhi, amanye amahomoni afana ne-leptin, eyaziwa ngokuthi "i-hormone ye-satiety," ithonya le zibalo. I-Leptin ikhombisa ubuchopho ukuthi amandla ethu agciniwe anele, okusiza ukunqanda indlala. Kodwa-ke, izici ezinjengokuntuleka kokulala, ingcindezi, noma ukudla ngokweqile kungadala ukumelana ne-leptin, kwenze kube nzima ukulawula isifiso sokudla.
Isayensi ngemuva kobudlelwano phakathi kokuzivocavoca kanye nesifiso sokudla
Ngenxa yocwaningo lwakamuva, njengalolo oluholwa uDkt Kara Anderson waseNyuvesi yaseVirginia futhi lwanyatheliswa encwadini Ijenali ye-Endocrine Society, Kuye kwaboniswa ukuthi ukuzivocavoca okukhulu (ikakhulukazi ukuqina okuphezulu, njenge-HIIT), kunciphisa kakhulu amazinga e-ghrelin, ikakhulukazi kwabesifazaneLezi zifundo zazihilela amadoda nabesifazane amaleveli amahomoni abo alinganiswa ngaphambi nangemva kwezikhathi zokuzivocavoca ezimaphakathi nezinamandla kakhulu.
Ukuthola okuyisisekelo ukuthi kuphela ukweqa izinga elithile lesidingo somzimba ukucindezelwa kwangempela kwe-ghrelin okuzuziwe.Okusho ukuthi, ukuhamba ngokukhululeka akwanele: udinga ukugxila ekunyakazeni okuphakamisa izinga lokushaya kwenhliziyo yakho ngaphezu komkhawulo we-lactate futhi kukwenze ujuluke ngempela. Ngemuva kwalolu hlobo lokuzivocavoca, akugcini nje ukunciphisa isifiso sokudla, kodwa umuzwa wokugcwala uhlala isikhathi eside.
Futhi, Imiphumela ibonakala nakakhulu kwabesifazaneKulolu cwaningo oselushiwo ngenhla, abesifazane babenamazinga aphezulu e-ghrelin ekuqaleni kunamadoda, futhi ngemva kokuzivocavoca okukhulu, babike ukwehla okuphawulekayo kwenguqulo esebenzayo ye-hormone (AG), ehambisana nomuzwa ophansi we-subjective appetite. Lokhu kukhomba inzuzo engaba khona kwabesifazane abafuna ukulawula ukulamba kwabo ngokwemvelo.
Kungani ukuzivocavoca umzimba kucindezela indlala kakhulu?
Indlela eqondile eyenziwa ngayo Ukuzivocavoca ngamandla kunganciphisa i-ghrelin Kuhlobene nokwanda kwe-lactate yegazi ngesikhathi sokuzivocavoca, okusebenza ngokuvimbela ukukhishwa kwale hormone kusuka esiswini. Ngakho, Ukujima kuphela okukukhipha endaweni yakho yokunethezeka okunomphumela wokucindezela ukudla.Amaseshini amaphakathi angagcina ngisho namazinga e-ghrelin ezinzile noma aphakeme kancane, akwenze ulambe kakhulu ngemva kwalokho.
Izibonelo zemisebenzi efinyelela lo mthelela zihlanganisa: high-intensity interval training (HIIT), ezishintshanisa izikhathi zomzamo omkhulu nezikhathi zokuphumula ezimfushane. Ukuzivocavoca kwakudala okufana nama-jumping jacks, ama-squats, ama-push-ups, amapulangwe, noma abaqwali bezintaba bangabambisene abaphelele. Lolu hlobo lwendlela yokwenza alushisi ama-calories ngendlela efanele, kodwa futhi lulawula i-chemistry yakho yangaphakathi ukukusiza ukulawula izifiso zakho kamuva. Ungathola ulwazi olwengeziwe ngokuthi ukuzivocavoca kunciphisa kanjani isifiso sokudla lapha..
Ucwaningo futhi lugqamisa ukuthi ukwenza kube ngokwakho kubalulekileUkuqina okudingekayo ukuze kuzuzwe le miphumela kuyahluka phakathi kwabantu futhi kuncike esimweni somzimba nolwazi lwangaphambilini. Okubalulekile ukuthola iphuzu lapho umzamo ubonakala khona ngempela.
Ukuzivocavoca okunconyiwe ukulawula isifiso sokudla
Uma ubheka ukusebenzisa lokhu okutholakele, nansi eyodwa Inqubo ye-HIIT ongayenza ekhaya, eguqulelwe kwabaqalayo futhi isekelwe ekuzilolongeni okuphumelelayo kakhulu ngokobufakazi besayensi:
- Ama-Jumping Jacks: Izinyawo zakho zihlangene nezingalo emaceleni akho, gxuma, welule imilenze yakho futhi uphakamise izingalo zakho ngaphezu kwekhanda lakho. Buyela endaweni yokuqala bese uphinda ukunyakaza ngamandla.
- Ukujima: Thatha isikhundla sepulangwe eliphezulu, izandla zakho ngaphansi kwamahlombe akho nomzimba wakho uqonde. Gobisa izindololwane zakho ukuze uzehlise kuze kube yilapho umzimba wakho uthinta phansi, bese uziphakamisela phezulu, welula izingalo zakho.
- Izikwele: Beka izinyawo zakho ububanzi behlombe-ngobubanzi, guqa amadolo akho, futhi wehlise ama-glutes akho njengokungathi uhlezi phansi. Buyela emuva futhi uphinde, ugcine isigqi.
- Abagibeli: Esikhundleni sepulangwe, letha amadolo akho ngokushintshana esifubeni sakho, ugcine umhlane wakho uqondile kanye nesisu sakho sisebenza.
Yenza umsebenzi ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi kokuzivocavoca ngakunye. Qedela imizuliswano emi-3 isiyonke, uphumule umzuzu owodwa phakathi kwemizuliswano.. Lungisa ijubane libe sezingeni lakho, kodwa khumbula ukuthi into ebalulekile wukuzibekela inselelo.
Izinzuzo zokuqeqeshwa kwamandla ekulawulweni kwesifiso sokudla
Kunezinkulumo eziningi mayelana ne-cardio yokulahlekelwa isisindo, kodwa Ukuqeqeshwa kwamandla kuye kwanezela izinzuzo ekulawuleni ama-hormone kanye nesifiso sokudlaNgokusebenza imisipha yakho ngokuzivocavoca kokumelana, awugcini nje ngokuqinisa amathambo akho futhi uthuthukise impilo yakho ye-metabolic, kodwa futhi uvuselela ukukhiqizwa kwe-leptin, wandise umuzwa wakho wokusutha.
Ukuqinisa imisipha yakho kusiza ukugcina isisindo esithambile ngesikhathi sokuncipha kwesisindo, okubalulekile kumetabolism esebenzayo nokugwema umphumela wokubuyela emuva. Ngaphezu kwalokho, Abantu abaqinisa isitimela njalo banokulawula okungcono kokudla kanye namathuba amancane okuthuthukisa ukumelana ne-leptin., inkinga evamile kulabo abaye badla ukudla okuqinile noma ukucindezeleka okungapheli.
Ukuzivocavoca okufana nama-squats, amapulangwe, i-triceps dips, ukuphakamisa umlenze, kanye ne-backbend crunches kuzokuvumela ukuthi uhlanganise amandla ezinkambisweni zakho, uhlanganise izinzuzo zokushiswa kwama-calorie nalawo okulawula amahomoni endlala.
Amathiphu asebenzayo okuthuthukisa imiphumela yokucindezela indlala
Nakuba ukuzivocavoca kuyithuluzi elinamandla kakhulu, akhona Amanye amasu emvelo aqinisa ukulawula ukudla: Bona amathiphu okulawula ukudla kwakho lapha.
- Yidla amaprotheni ne-fiber eyanele: Lezi zakhi zidinga amandla engeziwe ukuze zigaye futhi zelule ukusutha. Khetha imithombo efana nemifino, inyama engenamafutha, inhlanzi, amaqanda, nemifino eminingi.
- Hlanza kahle: Ukuphuza amanzi ngaphambi nangesikhathi sokudla kusiza ekunciphiseni indlala futhi kuvimbela abantu ekudidaniseni ukoma nesifiso sokudla.
- Bhala kahle: Ukuphumula okunganele kwandisa i-ghrelin futhi kunciphisa i-leptin, okwenza kube nzima ukulawula ukudla kwangaphakathi.
- Gwema ingcindezi engapheli: I-cortisol eyeqile iphazamisa ukubonakaliswa kwama-hormone, ikwenze ujwayele ukudla kakhulu.
- Ungakuhlukumezi ukudla ngokweqile: Ukushoda kwekhalori isikhathi eside kunganciphisa i-leptin futhi kwandise i-ghrelin, kudale umphumela wokuphindaphinda futhi kwenze ukuncipha kwesisindo sesikhathi eside kube nzima.
Obani la masu awusizo ikakhulukazi?
Amasu asekelwe ekulawuleni i-hormone yendlala ngokuzivocavoca okukhulu nokudla okufanele Ziwusizo kunoma ubani ofuna ukunciphisa umzimba, ukugcina isisindo, noma ukumane agweme ukudla okulula njalo.. Nokho, Abesifazane, abantu abathambekele ekukhathazekeni ngokudla, noma labo abaye baba nobunzima bokwehlisa isisindo ngokudla kuphela, bangathola usizo olwengeziwe olufanele lapha..
Kubalulekile ukulungisa izinga lokuqina kanye nohlobo lokuzivocavoca kumakhono omuntu ngamunye, ukunaka izimpawu zomzimba futhi, uma kunesidingo, ukufuna isiqondiso kochwepheshe bezempilo noma abaqeqeshi bomuntu siqu.
Imikhawulo kanye nekusasa locwaningo
Nakuba imiphumela yamanje ithembisa kakhulu, Ucwaningo oluningi luye lwaba namasampula amancane futhi umphumela kubantu abanokukhuluphala ngokweqile, i-prediabetes kanye nezimo zempilo ezahlukene kufanele zihlolwe.Kuyaziwa ukuthi izicubu ze-adipose kanye nokumelana ne-insulin kungashintsha impendulo ye-hormonal yokuzivocavoca. Ngakho-ke, Ucwaningo luzoqhubeka nokuhlolisisa ukuthi ungayenza kanjani imikhuba ibe ngeyakho ukuze uzuze inzuzo ephezulu ngokusekelwe kuzici zomuntu ngamunye..
Ngakolunye uhlangothi, ukusetshenziswa kwezidakamizwa ezifana ne-GLP-1 receptor agonists ukucindezela indlala, nakuba kusebenza kahle, kufanele kugcinelwe izimo zezokwelapha ngaphansi kokuqondisa kochwepheshe, njengoba ukuzivocavoca kuseyisu lemvelo elinconywa kakhulu neliqhubekayo.
