Yintoni iCortisol?
I-Cortisol yihomoni ebalulekileyo ekhutshelwa ngamadlala eadrenal kwaye yaziwa ngokuba yi "hormone yoxinzelelo". Inceda umzimba ukumelana noxinzelelo kwaye:
- ibhalansi yamandla,
- ipateni yokulala,
- inkqubo yamajoni omzimba,
- iswekile yegazi,
- metabolism
.
Nangona kunjalo, amanqanaba aphezulu e-cortisol ixesha elide anokubangela iingxaki ezininzi ngokwasemzimbeni nangokwengqondo emzimbeni.
KuGoogle kwiminyaka yakutshanje:
- “Iimpawu ze-cortisol ephezulu”
- “Uyehlisa njani ihomoni yoxinzelelo?”
- “Ndiziva ndidiniwe ngalo lonke ixesha”
- “Ingaba uxinezeleko luyakwenza ube nomzimba otyebileyo?”
- "Ngaba i-cortisol ibangela ukutyeba kwesisu?"
ukhangelo lonyuke kakhulu.
Esi sihloko sesinye sezihloko zezempilo ezikhula ngokukhawuleza, ngakumbi kukhangelo lwengqondo eyenziweyo, kuba abasebenzisi ngoku abaphandi izifo kuphela kodwa noonobangela beempawu ezinxulumene noxinzelelo.
Ziziphi iiMpawu ze-Cortisol ephezulu?
I-cortisol ephezulu ngamanye amaxesha ikhula ngokucothayo kwaye inokungaqatshelwa ixesha elide.
Ezona mpawu zixhaphakileyo zezi:
1. Ukudinwa rhoqo
Umntu:
- Nokuba ulele ngokwaneleyo, usenokungakwazi ukuphumla,
- unokufumana amandla aphantsi emini,
- Isenokuvuka idiniwe kusasa.
2. Amanqatha kwiNdawo yeBelly
Ukwanda kwe-cortisol ngakumbi:
- isengqa sesisu,
- indawo esinqeni,
- isangqa sobuso
ingongeza ukuthambisa
Imeko eyaziwa ngokuba yi "stress belly" inyanyaniswa noku.
3. Iingxaki Zobuthongo
I-cortisol ephezulu:
- ukungakwazi ukulala,
- ukuvuka rhoqo ebusuku,
- ingqondo esebenzayo rhoqo
inokubangela iimpawu ezifana
Ixhaphake ngakumbi ingakumbi kubantu abasebenza ebusuku kakhulu.
4. Ukuxhalaba rhoqo kunye noxinzelelo
ICortisol inxulunyaniswe ngokuthe ngqo kwinkqubo yemithambo-luvo.
Kwabanye abantu:
- ukunganyamezelani,
- ukuziva uphakuzela,
- udushe lwasekuhlaleni,
- imeko yokuhlala uqaphile
ingaphuhla.
Inkxaso yengqondo ye-intanethi inokuba luncedo kubantu abanoxinzelelo olumandla kunye noxinzelelo. iQonga lokuQesha iNgcali yeNgqondo yempilo
IiMpawu zoMzimba ze-Cortisol ephezulu
5. Umnqweno wokutya okuneswekile
umphakamo weCortisol:
- iminqweno eswiti,
- iminqweno yecarbohydrates,
- i-snacks zasebusuku
inokwenza.
6. Ukuziva uPalpitations
Kwabanye abantu:
- ukwanda kwezinga lentliziyo,
- ukuziva uxinezeleko ngesiquphe,
- umphefumlo omfutshane
inokubonwa.
7. Ukuqina Kwezihlunu
Ingakumbi:
- intamo,
- igxalaba,
- indawo yesilevu
Kusenokubakho ukuqina kwemisipha.
8. Ukugxila kwiingxaki
Uxinzelelo olungapheliyo:
- ukungabi nangqalelo,
- ukulibala,
- ukudinwa kwengqondo
ingenza
Kutheni iCortisol isanda?
Oyena nobangela:
- Uxinzelelo olungapheliyo
- Ubuthongo obungaqhelekanga
- Ukusetyenziswa kakhulu kwecaffeine
- Iiyure ezinde zokusebenza
- Ixhala elikhulu
- Busaphila ubomi
- Isondlo esingalungelelananga
Ngokutsho kweHarvard Health, amazinga aphezulu exesha elide woxinzelelo lwehomoni anokuchaphazela ngokuthe ngqo umetabolism. Impilo yaseHarvard – Uxinzelelo kunye neCortisol
Ingaba i-Cortisol ePhezulu ibangela uKutyeba?
Ewe, ingaququzelela ngokungathanga ngqo ukuzuza ubunzima.
I-cortisol ephezulu:
- inokunyusa umdla wokutya,
- inokubangela ugcino lwamafutha,
- inokwandisa isimilo sokutya ebusuku.
Ukutyeba kuxhaphakile, ngakumbi kwindawo yesisu.
Uyehlisa njani iCortisol?
1. Ukulala rhoqo
Ukulala ngamaxesha afanayo yonke imihla kuxhasa ibhalansi yehomoni.
2. Uhambo lwemihla ngemihla
30-45 imizuzu yokuhamba inokunciphisa amanqanaba oxinzelelo.
3. Ukunciphisa iswekile kunye neCaffeine
Ukusetyenziswa kwekofu ngokugqithisileyo kunokonyusa i-cortisol.
4. Imithambo yokuphefumla kunye nokucamngca
Isenokunceda ukuthomalalisa inkqubo yemithambo-luvo.
5. Isondlo esilungeleleneyo
Ukutya okutyebileyo kwiprotheyini, ifayibha kunye namafutha asempilweni kubalulekile.
Ngenkxaso yesondlo, Inkxaso yeengcali kwi-intanethi inokufunyanwa nge-eHealth Dietitian Platform.
Udibana nini noGqirha?
Ukuba:
- Ukuba ubuziva udiniwe ixesha elide,
- Ukuba inqanaba loxinzelelo lwakho lichaphazela ubomi bemihla ngemihla,
- Ukuba unengxaki yokulala,
- Ukuba kukho ubunzima obungachazwanga
Uvandlakanyo lobuchwephesha lungafuneka.
Ukudibana nogqirha kwi-intanethi, ungafikelela kwiingcali usebenzisa eHealth Online Health Platform.
Imibuzo Ebuzwa Rhoqo
Ivavanywa njani i-cortisol?
Inokulinganiswa ngegazi, amathe okanye ngemvavanyo yomchamo.
Ingaba i-cortisol ephezulu ibangela ukulahleka kweenwele?
Uxinzelelo olumandla lunokonyusa ukulahleka kweenwele kwabanye abantu.
Ngaba i-cortisol ibangela ukutyeba kwesisu?
Isenokunxulunyaniswa namafutha esisu.
Ngaba i-cortisol inokuthotywa ngokupheleleyo?
Inokulungelelaniswa nohlengahlengiso lwendlela yokuphila.
Isiphumo
I-cortisol ephezulu yenye yezona ngxaki zixhaphakileyo kodwa zingaqatshelwa kancinci kubomi banamhlanje. Uxinzelelo lwarhoqo aluchaphazeli imo kuphela; Inokuba nefuthe elinamandla ebuthongweni, ubunzima, amandla kunye nemetabolism. Kuyenzeka ukuyibona kwangoko kwaye uyilawule ngohlengahlengiso lwendlela yokuphila.
Izixhobo zeNzululwazi
- Impilo yaseHarvard – Ukuqonda iMpendulo yoxinzelelo
- Cleveland Clinic – Cortisol
- Iklinikhi yaseMayo – Iimpawu zoxinzelelo
- NIH – iimpembelelo zoxinzelelo eMzimbeni
