9 venzọ a gosipụtara iji dozie homonụ nke na-achịkwa ibu gị

Ndinaya

• 1. Insulin
• 2. Leptin
• 3. Ghrelin
• 4. Cortisol
• 5. Estrogen
• 6. Neuropeptide Y (NPY)
• 7. Glucagon-Dị Ka Peptide-1 (GLP-1)
• 8. Cholecystokinin (CCK)
• 9. Peptide YY (PYY)
• 10. Ihe ozo?

Homonụ na-achịkwa ibu gị n'ụzọ dị ukwuu.

Nnyocha na-egosi na homonụ na-emetụta agụụ gị na oke abụba ị na-echekwa (,,).

Ndị a bụ ụzọ 9 iji "dozie" homonụ nke na-achịkwa ibu gị.

1. Insulin

Insulin bụ hormone nke mkpụrụ ndụ beta nke pancreas gị na-emepụta.

A na-ezo ya na obere obere ụbọchị niile na nnukwu ego mgbe nri.

Insulin na-enye ohere ka mkpụrụ ndụ gị na-anara shuga shuga maka ume ma ọ bụ nchekwa, dabere n’ihe a chọrọ n’oge ahụ.

Insulin bụkwa oke mmiri ọgwụ na-edozi ahụ n’ahụ. Ọ na - agwa mkpụrụ ndụ ndị nwere abụba ka ha chekwaa abụba, ma gbochie abụba echekwara na - agbaji.

Mgbe mkpụrụ ndụ insulin na-eguzogide ọgwụ (nke a na-ahụkarị), ọbara shuga na insulin na-arị elu nke ukwuu.

Ogologo insulin na-adị elu (akpọrọ hyperinsulinemia) nwere ike ibute ọtụtụ nsogbu ahụike, gụnyere oke ibu na ọrịa metabolic (,, 6).

Nribiga oke nri - ọkachasị shuga, carbohydrates a nụchara anụcha, na nri ngwa ngwa - na - eme ka insulin na - eguzogide ma na - eme ka insulin dịkwuo elu,,,.

Ndị a bụ ụfọdụ ndụmọdụ iji dozie ogo insulin ma melite nghọta insulin:

• Zere ma ọ bụ belata shuga: Nnukwu fructose na sucrose na-akwalite nkwụsị insulin ma bulie ọkwa insulin (,,,,,).
• Belata carbohydrates: Nri obere carb nwere ike ibute ngwa ngwa insulin (,,,).
• Dejupụta protein: Protein na-ebuli insulin na obere oge. Otú ọ dị, ọ kwesịrị iduga mbelata ogologo oge na mgbochi insulin site n'inyere gị aka ida abụba afọ (,).
• Gụnye otutu abụba dị mma: Omega-3 abụba dị na azụ nwere abụba nwere ike inye aka belata ọkwa insulin na-ebu ọnụ.
• Na-emega ahụ oge niile: Womenmụ nwanyị buru oke ibu bụ ndị jere ije ngwa ngwa ma ọ bụ gbaa ọsọ nwere mmụba na nghọta insulin mgbe izu 14 gachara n'otu ọmụmụ (,,).
• Nweta magnesium zuru ezu: Ndị na-eguzogide insulin na-adịkarị ala na magnesium, ihe mgbakwunye magnesium nwere ike imeziwanye insulin (,,).
• Na-a greenụ akwụkwọ ndụ akwụkwọ ndụ tii: Green tii nwere ike belata shuga shuga na insulin (,).

Isi ala:

Insulin bụ hormone kachasị na-edozi ahụ n’ahụ. Mbelata oriri shuga, belata carbs na mmega ahụ bụ ụzọ kachasị mma iji belata ogo insulin.

2. Leptin

Mkpụrụ ndụ abụba gị na-emepụta Leptin.

A na-ewere ya dị ka "hormone satiety" nke na-ebelata agụụ ma na-eme ka ị nwee afọ ojuju.

Dịka ihe na-egosi hormone, ọrụ ya bụ iji nkwurịta okwu na hypothalamus, akụkụ ụbụrụ gị nke na-achịkwa agụụ na iri nri.

Leptin na-agwa ụbụrụ na abụba zuru oke na nchekwa na ọ dịghị mkpa ọzọ, nke na-enyere aka igbochi oke nri.

Ndị buru oke ibu ma ọ bụ buru ibu na-enwekarị leptin dị elu n’ọbara ha. N'ezie, otu nnyocha chọpụtara na ọkwa leptin na ndị buru oke ibu ji okpukpu anọ dị elu karịa ndị nwere ibu nkịtị ().

Ọ bụrụ na leptin na-ebelata agụụ, mgbe ahụ ndị buru oke ibu nke nwere leptin dị elu kwesịrị ịmalite iri obere ma felata.

N'ụzọ dị mwute, na oke ibu usoro leptin anaghị arụ ọrụ dịka o kwesiri. A na-akpọ nke a dịka nguzogide leptin.

Mgbe akara ngosi leptin dara, ozi ịkwụsị iri nri anaghị abanye n'ụbụrụ, yabụ ọ naghị achọpụta na ị nwere ume zuru oke echekwara (,).

Na isi, ụbụrụ gị na-eche na agụụ na-agụ ya, yabụ a na-akpali gị iri nri.

A na-ebelata ọkwa Leptin mgbe ị tụfuru, nke bụ otu n'ime isi ihe mere o ji esi ike ijide ọnwụ dị ogologo oge. Bụrụ na-eche na agụụ na-agụ gị, na-emekwa ka ị rikwuo nri (,,).

Ihe abụọ nwere ike ime ka leptin na-eguzogide bụ nnukwu insulin na mbufụt na hypothalamus (,,,,,).

Ndị a bụ aro ole na ole iji meziwanye uche leptin:

• Zere nri na-afụ ụfụ: Gbalata ihe oriri na-ebute mbufụt, ọkachasị ihe ọ sugụ sugụ shuga na abụba trans.
• Rie nri ụfọdụ: Rie nri ndi ozo na-egbochi ogwu, dika azu mmanu ().
• Na-emega ahụ oge niile: Ọrụ dị oke mma nwere ike melite uche leptin (,,).
• Nweta ụra zuru ezu: Nnyocha e mere egosiwo na ụra na-ezughị ezu na-eduga ná nkwụsịtụ n'ọbara leptin na agụụ na-arị elu (,)
• Mmeju: N'otu nnyocha, ụmụ nwanyị na-eri nri na-ebu oke ibu bụ ndị were alpha-lipoic acid na mmanụ azụ tụfuru ibu karịa ma nwee obere mbelata nke leptin karịa ndị nọ na otu na-achịkwa ().

Isi ala:

Ndị nwere oke ibu na-eguzogide ọgwụ mmetụta nke leptin. Na-eri nri mgbochi mkpali, na-emega ahụ ma na-ehi ụra zuru oke nwere ike melite uche leptin.

3. Ghrelin

A maara Ghrelin dị ka "hormone agụụ." Mgbe afọ gị tọgbọ chakoo, ọ na-ewepụta ghrelin, nke na-ezipụ ozi na hypothalamus na-agwa gị ka ị rie ().

Dị ka ọ na-adịkarị, ọkwa ghrelin kachasị elu tupu iri nri na nke dị ala karịa otu elekere mgbe ị risịrị nri.

Agbanyeghị, na oke ibu na ndị buru oke ibu, ibu ọnụ ghrelin na-adịkarị ala karịa ndị nwere ibu nkịtị (,).

Nnyocha egosila na mgbe ndị buru oke ibu riri nri, ghrelin na-ebelata ntakịrị. N'ihi nke a, hypothalamus anaghị enweta ike nke mgbaàmà iji kwụsị iri nri, nke nwere ike iduga oke (52).

Ndị a bụ aro ole na ole iji melite ọrụ nke ghrelin:

• Sugar: Zere ị fụ sirop ọka na fructose dị elu na mmiri ọ -ụ sugarụ shuga, nke nwere ike imebi mmeghachi omume ghrelin mgbe nri (,).
• Protein: Iri protein na nri ọ bụla, ọkachasị nri ụtụtụ, nwere ike belata ogo ghrelin ma kwalite satiety (,,,).

Isi ala:

Iri ọtụtụ protein na izere nri na ihe ọ beụveraụ na-aba ụba na shuga nwere ike inye aka bulie ogo ghrelin.

4. Cortisol

Cortisol bu homonụ nke na adrenal glands meputara.

A maara ya dị ka "hormone nrụgide" n'ihi na a tọhapụrụ ya mgbe ahụ gị na-enwe nchekasị.

Dị ka homonụ ndị ọzọ, ọ dị mkpa iji lanarị. Agbanyeghị, ogo dị elu nke cortisol nwere ike ibute iri oke nri na uru bara uru ().

Ọ dị ka ụmụ nwanyị na-ebu oke ibu n'etiti etiti na-aza nrụgide site na mmụba ka ukwuu na cortisol (,).

Agbanyeghị, iri ezigbo nri nwekwara ike bulie cortisol. N'otu nnyocha, ụmụ nwanyị riri nri kalori dị obere nwere ogo cortisol dị elu ma kọọrọ ha na ha nwere nrụgide karịa ụmụ nwanyị ndị riri nri kwesịrị ekwesị ().

Usoro ndị a nwere ike belata ogo cortisol:

• Nri kwesịrị ekwesị: Soro nri kwesiri ekwesi, ezigbo nri. Ejila calorie belata na ọkwa dị oke ala.
• Na-atụgharị uche: Inyocha ntụgharị uche nwere ike belata nrụpụta cortisol ().
• Gee egwu:. Ndị nchọpụta na-akọ na mgbe a na-akụ egwu na-akụda mmụọ n'oge usoro ọgwụgwọ, cortisol anaghị ebili dị ukwuu (,).
• Ihikwuo ụra: Otu nnyocha chọpụtara na mgbe ndị ọkwọ ụgbọelu tụfuru ụra awa 15 n'ime otu izu, ogo ha cortisol mụbara site na 50-80% ().

Isi ala:

Nnukwu ogo cortisol nwere ike ime ka nri rịa elu ma kwalite uru bara ụba. Iri nri kwesiri ekwesi, ijikwa nrụgide na ihikwu ụra nwere ike inyere aka mepụta mmepụta cortisol.

5. Estrogen

Estrogen bụ ihe kachasị mkpa nwanyị na-enwe mmekọahụ.

Ọ bụ ovaries na - emepụta ya, ma na - etinye aka na ịhazi usoro ọmụmụ nwanyị.

Ma ezigbo estrogen dị elu nwere ike iduga uru bara uru. Nke a dabere na afọ, ọrụ nke homonụ ndị ọzọ, yana ọnọdụ ahụike dum.

Iji nọgide na-enwe ọmụmụ n'oge afọ ọmụmụ, estrogen na-amalite ịkwalite nchekwa abụba n'oge uto ().

Ọzọkwa, ọ nwere ike ịkpalite uru abụba na ọkara nke mbụ nke afọ ime ().

Womenmụ nwanyị buru oke ibu nwere ogo estrogen karịa ụmụ nwanyị buru ibu, ụfọdụ ndị nyocha kwenyere na nke a bụ n'ihi mmetụta gburugburu ebe obibi ().

N'oge mmepu, mgbe etrogen na-ada n'ihi na obere ihe a na-emepụta na ovaries, saịtị maka nchekwa abụba na-agbanwe site na hips na apata ụkwụ na abụba visceral na afọ. Nke a na - akwalite nguzogide insulin ma na - eme ka ọghara ịrịa ọrịa (,).

Usoro nri na usoro ndụ ndị a nwere ike inye aka jikwaa estrogen:

• Eriri: Rie otutu faiba ma oburu na ichoro iwedata ogo estrogen (,,).
• Mkpụrụ osisi na-egbu osisi: Iri inine ogwu na-egbu osisi nwere ike inwe uru bara uru na estrogen (,).
• Flax osisi: Ọ bụ ezie na phytoestrogens dị na ha na-arụrịta ụka, mkpụrụ osisi flax na-enwe mmetụta bara uru na estrogen n'ọtụtụ ụmụ nwanyị (,).
• Mgbatị: Omume ahụ nwere ike inyere aka ịhazi ogo estrogen na ụmụ nwanyị premenopausal na postmenopausal (,).

Isi ala:

Mgbe estrogen dị elu ma ọ bụ dị ala, uru bara ụba nwere ike ime. Nke a dabere na afọ na ihe ndị ọzọ nke hormonal.

6. Neuropeptide Y (NPY)

Neuropeptide Y (NPY) bụ hormone nke mkpụrụ ndụ dị na ụbụrụ na ụjọ na-emepụta.

Ọ na-akpali agụụ, karịsịa maka carbohydrates, ọ dịkwakarịrị elu n'oge oge ibu ọnụ ma ọ bụ ụkọ nri (,,).

A na-ebuli ọkwa nke neuropeptide Y n'oge oge nrụgide, nke nwere ike ibute iri oke nri na uru abụba afọ (,,).

Ndụmọdụ maka iwetu ala NPY:

• Rie protein zuru ezu: Egosiputala iri protein pere mpe ka iwelie nhapu nke NPY, nke n’eduba na agu, ime ka nri riri elu na ibu ibu ().
• Emela ngwa ngwa maka ogologo oge: Nnyocha nke anụmanụ egosiwo na ibu ọnụ dị ogologo, dị ka ihe karịrị awa 24, nwere ike ịbawanye ọkwa NPY n'ụzọ dị ịrịba ama (,,).
• Soluble eriri: Iri ọtụtụ mkpụrụ osisi prebiotic soluble iji zụọ nje ndị nwere omume enyi na eriri afọ nwere ike belata ọkwa NPY ().

Isi ala:

Neuropeptide Y (NPY) na - akpali agụụ, ọkachasị n'oge ibu ọnụ na oge nrụgide. Protein na fiber soluble nwere ike inyere obere NPY aka.

7. Glucagon-Dị Ka Peptide-1 (GLP-1)

Glucagon-dị ka peptide-1 (GLP-1) bụ homonụ nke emepụtara n'ime eriri afọ gị mgbe nri na-abanye n'ime eriri afọ.

GLP-1 na-ekere òkè dị ukwuu n'ime ka ọkwa shuga dị n'ọbara guzosie ike, ma na-emekwa ka ị nwee afọ ojuju.

Ndị na-eme nchọpụta kwenyere na mbelata agụụ na-eme ozugbo ịwa ahụ ọnwụ, bụ obere n'ihi mmụba nke GLP-1 ().

N'otu nnyocha, ndị nwoke e nyere nri GLP-1 na nri ụtụtụ kọọrọ na ha nwere afọ ojuju karịa wee rie nri 12% dị obere na nri ehihie ().

Ntụnye iji bulie GLP-1:

• Rie otutu protein: E gosipụtara ihe oriri na-edozi ahụ dị ka azụ, protein whey na yogọt na-eme ka ọkwa GLP-1 dịkwuo elu ma melite mmetụta insulin (,,).
• Rie nri mgbochi mkpali: A na-ejikọta mbufụt na-adịghị ala ala na mmepụta GLP-1 ().
• Akwụkwọ elu: N'otu nnyocha, ụmụ nwanyị ndị riri akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri na kale nwere ọkwa GLP-1 dị elu ma tụfuo ibu karịa ndị na-achịkwa ().
• Nkọwa: N'ime nyocha anụmanụ, ihe ndozi probiotic mụbara ọkwa GLP-1, nke dugara nbelata nri nri ().

Isi ala:

GLP-1 nwere ike ibelata agụụ ma mee ka ọnwụ dịkwuo elu. Iri nri dị elu na protein na ahịhịa nwere ike inye aka bulie ogo gị.

8. Cholecystokinin (CCK)

Dị ka GLP-1, cholecystokinin (CCK) bụ hormone ọzọ na-eju afọ nke mkpụrụ ndụ dị na eriri afọ gị ().

Egosiputara onu ogugu nke CCK iji belata iri nri ma ndi mmadu buru ibu ma buru oke ibu (,,).

Atụmatụ iji mụbaa CCK:

• Protein: Rie otutu protein na nri obula ().
• Healthy abụba: Iri abụba na-ebute ntọhapụ nke CCK ().
• Eriri: N'otu nnyocha, mgbe ndị mmadụ riri nri nwere agwa, ogo CCK ha rịrị elu okpukpu abụọ karịa ka ha riri nri obere fiber ().

Isi ala:

CCK bụ hormone nke na-ebelata agụụ ma na -emepụta mgbe ị na-eri protein, abụba, na eriri.

9. Peptide YY (PYY)

Peptide YY (PYY) bụ hormone ọzọ na-achịkwa agụụ.

A na - ahapụ ya site na mkpụrụ ndụ n'ime eriri afọ na eriri afọ.

A kwenyere na Peptide YY na-arụ ọrụ dị mkpa n'ibelata nri nri ma na-ebelata ihe ize ndụ nke oke ibu (,).

Atụmatụ iji bulie PYY:

• Nri ala bekee: Ikwesiri iri nri nke obere carb dabere na nri ndi edeputaghi iji mee ka ogo shuga di na aru. Ọbara dị elu n'ọbara nwere ike imebi mmetụta PYY (,,).
• Protein: Rie otutu protein site na anumanu ma obu ihe ndi sitere na osisi (,).
• Eriri: Rie ọtụtụ eriri (,,).

Isi ala:

Iji mee ka ọkwa PPY dịkwuo elu ma belata agụụ, gbalịa izere carbohydrates na-edozi ma rie ọtụtụ protein na fiber.

10. Ihe ozo?

Hormones na-arụkọ ọrụ ọnụ iji mụbaa ma ọ bụ belata agụụ na nchekwa abụba.

Ọ bụrụ na usoro ahụ anaghị arụ ọrụ nke ọma, ịnwere ike ịnwe nsogbu na nsogbu dị mkpa na-aga n'ihu.

N'ụzọ dị mma, nri na mgbanwe ndụ nwere ike inwe mmetụta dị ike na homonụ ndị a.