Momwe mungachepetsere cortisol: 8 njira zachilengedwe zochepetsera kupsinjika kwa mahomoni

Kuti mumvetse momwe mungachepetsere cortisol choyamba tiyenera kufufuza kuti ndi chiyani. Ndi timadzi ndiye chinthu ofunikira thupikoma nthawi zina itha kupha kumene.
Cortisol amadziwikanso kuti mahomoni opanikizika, popeza ndichofunikira kuti muchepetse nkhawa komanso kutopa. Tisanakambirane limodzi-

Kodi Cortisol ndi chiyani?

Il cortisol ndi hormone opangidwa ndi adrenal glands ndipo amapangidwa kudzera mu timadzi ta ACTH (Adreno Cortico Tropic Hormone), yomwe imapangidwa ndimatenda a pituitary. Udindo wake mthupi ndilofunikira chifukwa umalumikizidwa ndi magwiridwe antchito azinthu zambiri mthupi lathu, bola ngati ndi choncho khalani pamlingo woyenera.

Nazi zanu ntchito zazikulu:

• oyang'anira i shuga m'magazi
• amachepetsa kuthamanga kwa magazi
• amayendetsa ntchito ya mtima ndi mitsempha yamagazi posamalira mosamala pakupanga maselo ofiira ndi oyera
• imatsutsana ndi zinthu zilizonse zomwe zimapangidwa nthawi njira zotupa.

Pamwamba pa zonsezi, cortisol imatha kutulutsa mphamvu kulowererapo pakuyenda kwa shuga.
Kutulutsidwa kwa hormone iyi kumathandizanso malingaliro ochepa opweteka ndipo imapangitsa dongosolo lamanjenje kupanga zisankho mwachangu, popanda kufooka ndi nkhawa, kulimbikitsa chidwi chachikulu.

Mwachidule, mahomoni opsinjika amachita ngati zenizeni yopulumutsa moyo, bola ngati izikhala m'malire olamulidwa: yake kusowa kapena mmodzi wa ake kupezeka mopitirira muyeso pamenepo, zitha kukhala zowopsa.

Kodi chimachitika ndi chiyani cortisol ikakhala yayitali kwambiri kapena yotsika kwambiri?

Nthawi ya kuchuluka kwambiri kwa cortisol Kuwonongeka komwe kumatha makamaka kumakhudza kusamvana kwa thupi.

Una kuchulukitsa kwa hormone iyi, makamaka kutsimikiziridwa ndi kupanikizika kosatha, chifukwa shuga wambiri wamagazi zomwe zimalimbikitsainsulin kukana, mwachitsanzo, kusazindikira kwa maselo kumayamwidwe shuga zomwe zimatsalira pamlingo wamagazi.

Ndizosangalatsa kudziwa kuti pali imodzi mgwirizano pakati pa insulin ndi cortisol: titatha kudya chakudya chambiri, kapamba amatulutsa insulini kuti athetse shuga m'magazi; Izi zimapangitsa kutsika kwanthawi yomweyo komanso glycemic kutsegula kwa mahomoni opanikizika zomwe zimabweretsa shuga kubwerera pamlingo woyenera.

M'malo mwake, m'modzi kuchepa kwa cortisol Zingatanthauze osati kokha kutopakufooka kupweteka kwa minofu, komanso mutu, kutsegula m'mimba, nseru, kusanza, kusowa chilakolako ndipo chifukwa chake matenda a anorexia, amenorrhea komanso ngakhale osabereka e kukhumudwa.

 

Momwe mungachepetsere cortisol: kuvulaza thupi

Kukhala milingo yayikulu ya cortisol zitha kusokoneza fayilo ya kugwira ntchito kwa thupi lonse, makamaka apa pali zomwe titha kuwona:

• zosokoneza tulo
• kusunga madzi
• kuchepa kwa minofu ndi mafupa
• kunenepa
• kuthamanga kwa magazi
• kuchuluka kwa cholesterol
• kuchepa kwa chithokomiro
• zovuta zakuphunzira ndi kukumbukira
• kuchepetsa ntchito za chitetezo cha mthupi
• kukwiya, nkhawa komanso kutopa.

Pakati pa matenda ena pakhoza kukhala khungu lofooka ndi ma capillaries, ziphuphu zakumaso, kufooka kwa mafupa, amenorrhea kapena kusamba kosasamba.

Kuti mumvetse ngati i magulu a cortisol yamagazi ndizokwera kwambiri, ingopangitsani zosavuta kuyesa magazi kapena ena mkodzo.

 

Zomwe zimayambitsa kuchuluka kwa cortisol

Chimodzi mwazomwe zimayambitsa kuchuluka kwa cortisol ndi 'kuchuluka kwa ACTH kupanga, mahomoni omwe amachititsa kuti adrenal gland apange cortisol yambiri kuposa yachibadwa. Koma nchifukwa ninji izi zimachitika?
Zitha kukhala chifukwa cha imodzi kukanika kwa chithokomiro, kupsinjika, kudya zinthu zochokera cortisone. Chifukwa china ndikunenepa ndipo pamapeto pake komanso mavuto a oopsa.

Kodi pali kulumikizana kotani pakati pamavuto ndi cortisol yokwera?

Taziwona kale izi cortisol imamasulidwa poyankha mantha kapena allo kupanikizika ndimatenda a adrenal: thupi limalimbikitsidwa ndikukonzekera kuchitapo kanthu, koma ndikofunikira kuti pakhale kumasulidwa kwakuthupi, apo ayi milingo ya cortisol imakwera m'mwazi kumabweretsa chisokonezo m'malingaliro ndi mthupi. Cortisol ibwerera kumagulu abwinobwino pomwe zomwe zidapangitsa kuti chiwonjezeko zithetsedwe.

 

Momwe mungachepetsere cortisol? Nawa azitsamba 8 achilengedwe

1. Ganizirani za chakudya chabwino

Chakudya ndi chida chothandizira kutsitsa cortisol m'magazi. Nayi malamulo asanu oti muzitsatira kuti musalakwitse.

• Idyani maola atatu aliwonse kupeŵa kusamvana kwa glycemic.
• Kubetcherana otsika glycemic index chakudya kuthana ndi kutulutsidwa kwakukulu kwa insulin.
• Osamadya chakudya cham'mawa chifukwa kusowa kwa chakudya kumabweretsa hypoglycemia. Monga chakudya choyamba cha tsikulo, choyenera ndikusankha chakudya chifukwa mukatha kusala pang'ono thupi liyenera kubwezeretsa magawo am'magazi omwe amatsika usiku.
• Kusankha zipatso ndi ndiwo zamasamba, Zofunikira chifukwa zimamenyera mopanda malire ndipo zitha kuwononga maselo, zomwe zimayambitsa kutupa komwe kumayambitsanso kotisi.
• Kulemba ganyu nsomba zolemera mu Omega 3 ndi 6 kangapo pamlungu.
• Pewani i zakudya zokhala ndi shuga wambiri chifukwa ali ndi mndandandanda wa glycemic index.

 

2. Chitani zolimbitsa thupi nthawi zonse

Njira ina m'munsi cortisol ndikuchita mtengo wake zochitika zathupi kupewa moyo wongokhala m'njira zonse. Zikhala zofunikira sankhani masewera oyenera kwa ife, tikuchita moyenera. Palibe chifukwa chokhala othamanga ampikisano, zochitika ngati izi maseŵera a yoga kapena il pilates akhala bwino.

3. Onetsetsani kuti maola abwino ogona

Kuyesera kugona osachepera maola 7/8 usiku uliwonse ndikofunikira kuti thupi likhale lathanzi kulingalira bwino.
Pangani chizolowezi, kupewa moyo wosalamulirika, kuti mupezenso ufulu nyimbo yogona Ndithandizira kusunga milingo yabwinobwino ya cortisol.

 

4. Imwani kwambiri

Yemwe amavutika ndi nkhawa yamahomoni, ayenera kutsimikiza Imwani madzi osachepera 2 malita tsiku, kuti athetse poizoni wovulaza thupi mwachangu. Muzochitika zonsezi ndibwino pewani kumwa zakumwa zosangalatsa, monga khofi, mankhwala osokoneza bongo ndi mowa.

5. Yesani njira zopumulira

Patulani nthawi yanu kuti kusinkhasinkha amachepetsa nkhawa komanso milingo ya cortisol. Ngakhale zosavuta machitidwe opumira atha kuthandizira kubweretsanso mahomoni opsinjika kuti abwerere mulingo woyenera pothandiza kuchepetsa kugunda kwa mtima ndikuchepetsa kuthamanga kwa magazi.

 

6. Kuseka

Zikuwoneka zachilendo koma ndizowona: mukudziwa zimenezo kuseka ndibwino ku thanzi lako, koma kuyambira lero tikudziwanso zimenezo kuseka kumachepetsa milingo yayikulu ya cortisol. Zimatenga mphindi 10 kuti mubwezeretse magazi abwinobwino.

7. Mverani nyimbo

kuti kutsika kwa cortisol yamagazi Njira ina ndiyo mverani nyimbo. Palibe chosavuta komanso kusangalala: Ingosankha nyimbo zomwe mumakonda, bwino ngati mutazisintha kuti zizikhala zosangalatsa. Kuyambira lero tili ndi chifukwa china chopitilira kumvera nyimbo zomwe timakonda!

 

Mwambiri, chitani zomwe mumakonda

Monga lamulo la m'munsi cortisol, ndi bwino kukumbukira nthawi zonse chitani zomwe tikonda ndipo zimatipangitsa kumva bwino zidzatipangitsa kukhala omasuka kwambiri ndipo chifukwa chake zipindulitsa thupi lonse.