Даавар гэж юу вэ? Түүний ялгаруулдаг дотоод шүүрлийн булчирхайн тухай «Дэлгэрэнгүй»
Дотоод шүүрлийн булчирхай нь таны бие дэх бүхий л үйл ажиллагаанд шаардлагатай даавар бүрийн нарийн хэмжээг тогтоон бий болгодог.
Гэсэн хэдий ч дааврын тэнцвэргүй байдал нь өнөөгийн хурдацтай орчин үеийн амьдралын буруу хэв маягаар улам бүр нэмэгдэж, хүн болгонд тулгамдаж буй асуудал болж байна. Үүнээс гадна тодорхой дааврууд нас ахих тусам байгалиасаа буурч байдаг гэдгийг ойлгох хэрэгтэй.
Та дараах мэдээллийн талаар дэлгэрэнгүй авахыг хүсвэл өөрийн хүйс дээр даран аваарай.
Гормон буюу дааврын тэнцвэргүй байдлын шинж тэмдэг ба шалтгаан, үр дагавар
Эрэгтэй» Эмэгтэй»
Бид гормон дутагдах буюу илүүдэх тэнцвэргүй байдлыг шийдэхийн тулд ямар нэгэн эмийг эрж хайж байдаг. Гэвч үнэн хэрэгтэй үүнийг тэнцвэржүүлэх ямар ч эм бэлдмэлээс илүүтэйгээр тэжээллэг хоолны дэглэм, дасгал хөдөлгөөн болон бусад эрүүл амьдралын хэв маяг нь таны дааврын эрүүл мэндийг сайжруулж, хамгийн сайн үр дүнг өгөх болно гэдгийг мэргэжлийн эмч зөвлөж байна.
Энэ нийтлэлээр танд даавраа тэнцвэржүүлэх хамгийн шилдэг 12 байгалийн аргыг бодит судалгааны үр дүнтэй хамт танилцуулж байна.

Даавар тэнцвэржүүлэх хамгийн шилдэг 12 байгалийн арга
Эрүүл хооллолт ба уураг
Хангалттай хэмжээний уураг хэрэглэх нь маш чухал юм. Хоолны уураг нь таны бие мах бод өөрөө хийж чадахгүй чухал амин хүчлүүдийг өгдөг бөгөөд булчин, яс, арьсны эрүүл мэндийг хадгалахын тулд өдөр бүр хэрэглэх нь зүйтэй.
Үүнээс гадна уураг нь хоолны дуршил, хоол хүнсний хэрэглээг хянах дааврын ялгаруулалтад нөлөөлдөг.
Нэгэн судалгаанд эрчүүд хэвийн хэмжээний уураг агуулсан хоол идсэнээс хойш уураг ихтэй хоол идсэний дараа 20% илүү GLP-1, 14% илүү PYY-г гаргаж авчээ.
Үүнээс гадна судалгаанд оролцогчдын өлсөх мэдрэмжийн үнэлгээ нь хэвийн уурагтай хоолтой харьцуулахад уураг ихтэй хоолны дараа 25%-аар буурсан байна.
Өөр нэг судалгаагаар 30% уураг агуулсан хоолны дэглэм хэрэглэсэн эмэгтэйчүүд GLP-1-ийг ихэсгэж, 10% уураг агуулсан хоолны дэглэмийг идсэнээс илүү бүрэн дүүрэн мэдрэмжийг мэдэрсэн.
Үүнээс гадна тэдний бодисын солилцоо, өөх шатаах нь нэмэгдсэн туршлагатай.
Хураангуй:
Хангалттай уураг хэрэглэх нь хоолны дуршлыг дарж, бүрэн дүүрэн мэдрэхэд тусалдаг гормоны үйлдвэрлэлийг өдөөдөг. Нэг хоолонд хамгийн багадаа 20-30 грамм уураг хийхийг зориорой.
Тогтмол дасгал хөдөлгөөн ба инсулин
Бие мах бодийн үйл ажиллагаа нь дааврын эрүүл мэндэд хүчтэй нөлөөлдөг. Дасгалын гол давуу тал нь инсулины түвшинг бууруулах, инсулины мэдрэмжийг нэмэгдүүлэх чадвар юм.
Инсулин бол хэд хэдэн үүрэгтэй даавар юм. Нэг нь эс болон цусны урсгалаас элсэн чихэр, амин хүчлийг авч, дараа нь булчингийн массыг хадгалах ашиглах боломжийг олгодог.
Инсулины өндөр түвшин нь үрэвсэл, зүрхний өвчин, чихрийн шижин, хорт хавдартай холбоотой байдаг. Үүнээс гадна тэдгээр нь инсулины эсэргүүцэлтэй холбоотой бөгөөд таны эсүүд инсулины дохионд зохих ёсоор хариу өгөхгүй байх нөхцөл юм.
Олон төрлийн бие махбодийн үйл ажиллагаа нь инсулины мэдрэмжийг нэмэгдүүлж, инсулины түвшинг бууруулдаг болохыг олж тогтоосон бөгөөд үүнд аэробик дасгал, фитнес, хүндийн өргөлт, спортын төрлүүд гэх мэт орно.
Таргалалттай эмэгтэйчүүдийн 24 долоо хоногийн судалгаагаар дасгал хөдөлгөөн нь оролцогчдын инсулины мэдрэмж, adiponectin-ийн түвшинг нэмэгдүүлж, үрэвслийн эсрэг нөлөө үзүүлдэг даавар бөгөөд бодисын солилцоог зохицуулахад тусалдаг дааврыг ялгаруулдаг нь тогтоогджээ.
Бие махбодийн хувьд идэвхтэй байх нь тестостерон, IGF-1, DHEA, өсөлтийн даавар гэх мэт нас ахих тусам буурч буй булчингийн дааврын түвшинг нэмэгдүүлэхэд тусалдаг.
Хүчтэй дасгал хийх чадваргүй хүмүүсийн хувьд тогтмол алхах нь эдгээр дааврын түвшинг нэмэгдүүлж, хүч чадал, амьдралын идэвхийг сайжруулна.
Хэдийгээр танд аэробик иог гэх мэт сургалтын хослол нь хамгийн сайн үр дүнг өгдөг ч биеийн тамирын дасгал хөдөлгөөнийг тогтмол хийх нь илүү ашигтай байдаг.
Хураангуй:
Фитнес, аэробик, алхах эсвэл бусад биеийн тамирын дасгал хийх нь дааврын түвшин болоод өвчний эрсдлийг бууруулж, хөгшрөлтийн явцад булчингийн массыг хамгаалах замаар өөрчилж болно.
Элсэн чихэр болон амттаны хэрэглээ
Элсэн чихэр болон амттанаас зайлсхийх эсвэл багасгах нь дааврын үйл ажиллагааг оновчтой болгож, таргалалт, чихрийн шижин болон бусад өвчнөөс зайлсхийхэд чухал үүрэг гүйцэтгэдэг.
Хураангуй:
Эдгээр хоол хүнснээс зайлсхийх буюу нийт карбоны хэрэглээг багасгаснаар инсулины түвшинг бууруулж, инсулины мэдрэмжийг нэмэгдүүлдэг.
Стрессийг удирдах арга
Стресс таны гормоныг хямрааж болзошгүй. Стресст өртсөн хоёр гол даавар нь кортизол ба адреналин бөгөөд үүнийг эпинефрин гэж нэрлэдэг.
Кортизолыг “стрессийн даавар” гэж нэрлэдэг бөгөөд учир нь энэ нь таны бие урт хугацааны туршид стрессийг даван туулахад тусалдаг даавар юм.
Адреналин бол” тэмцэл-эсвэл-нислэг” даавар бөгөөд таны биеийг яаралтай аюулд хариу өгөх эрч хүчээр хангадаг.
Харамсалтай нь архаг стресс нь кортизолын төвшинг ихэсгэхэд хүргэдэг бөгөөд энэ нь илчлэгийн хэт их хэрэглээ, таргалалт, түүний дотор гэдэсний өөх тос нэмэгдэхэд хүргэдэг.
Адреналины төвшин дээшлэх нь цусны даралт ихсэх, зүрхний цохилт, сэтгэлийн түгшүүрийг үүсгэдэг. Гэсэн хэдий ч эдгээр шинж тэмдгүүд нь ихэвчлэн нэлээд богино настай байдаг. Учир нь кортизолоос ялгаатай нь адреналин нь архаг өвчнийг сэдрээх магадлал багатай байдаг.
Судалгаагаар бясалгал, йог, массаж, тайвшруулах хөгжим сонсох гэх мэт стресс бууруулах арга барилд хамрагдах замаар кортизолын төвшинг бууруулах боломжтой болохыг харуулж байна.
2005 оны судалгаагаар бариа засал нь кортизолын төвшинг дунджаар 31%-аар бууруулаад зогсохгүй сэтгэл санааг дээшлүүлэх даавар серотонины төвшинг 28% – аар, допаминыг 31% – аар дунджаар нэмэгдүүлсэн байна.
Өдөрт дор хаяж 10-15 минутыг стресс бууруулах үйл ажиллагаанд зориулахыг хичээгээрэй, танд цаг зав байхгүй гэж бүү бодоорой.
Хураангуй:
Бясалгал, йог, массаж, тайвшруулах хөгжим сонсох зэрэг стресс бууруулах зан үйлд оролцох нь стрессийн даавар кортизолын төвшинг хэвийн болгоход тусална.
Эрүүл өөх тос хэрэглэх. Эрүүл өөх тос гэж юу вэ?
Таны хоолны дэглэмд өндөр чанартай байгалийн өөх тосыг багтаасан нь инсулины эсэргүүцэл, хоолны дуршлыг бууруулахад тусалдаг.
Дунд гинжин триглицерид (MCTs) нь эрчим хүч болгон шууд хэрэглэхэд элэг шууд авдаг өвөрмөц өөх тос юм.
Эдгээр нь илүүдэл жинтэй, таргалалттай хүмүүст, мөн чихрийн шижинтэй хүмүүст инсулины эсэргүүцлийг бууруулдаг болохыг харуулж байна.
MCTs нь Кокосын тос, далдуу модны тос, цэвэр MCT тосонд байдаг.
Чидун жимсний тос, самар дахь сүүний өөх тос, ханаагүй өөх тос нь эрүүл насанд хүрэгчид болон чихрийн шижин, предиабет, элэгний өөхлөлт, өндөрлөг триглицерид- ийн судалгаанд үндэслэн инсулины мэдрэмжийг нэмэгдүүлдэг.
Нэмж дурдахад, хоолондоо эрүүл өөх тос хэрэглэх нь GLP-1, PYY болон cholecystokinin (CCK) зэрэг бүрэн дүүрэн, сэтгэл хангалуун байдлыг мэдрэхэд тусалдаг гормоны ялгаралтыг өдөөдөг болохыг судалгаагаар тогтоожээ.
Нөгөөтэйгүүр, транс өөх тос нь инсулины эсэргүүцлийг дэмжиж, гэдэсний өөх тосны хадгалалтыг нэмэгдүүлдэг болохыг тогтоожээ.
Дааврын эрүүл мэндийг оновчтой болгохын тулд хоол бүрт эрүүл өөхний эх үүсвэрийг хэрэглээрэй.
Хураангуй:
Хоол хүнсэндээ байгалийн гаралтай эрүүл өөх тосыг оруулж, эрүүл бус транс өөх тосноос зайлсхийх нь инсулины эсэргүүцлийг бууруулж, хоолны дуршлыг хянахад тусалдаг дааврын үйлдвэрлэлийг өдөөдөг.
Зөв хооллолт
Хэт их эсвэл хэт бага идэх нь жингийн асуудал үүсгэдэг дааврын өөрчлөлтөд хүргэж болзошгүй юм.
Хэт их идэх нь инсулины төвшинг нэмэгдүүлж, инсулины мэдрэмжийг бууруулдаг, ялангуяа инсулинд тэсвэртэй илүүдэл жинтэй, таргалалттай хүмүүст илүү нөлөөлнө.
Нэгэн судалгаагаар 1300 калорын хоол идсэн инсулинд тэсвэртэй таргалалттай насанд хүрэгчид туранхай хүмүүс болон ижил хоол хэрэглэсэн “метаболизмоор эрүүл” таргалалттай хүмүүс инсулиныг бараг хоёр дахин нэмэгдүүлжээ.
Нөгөөтээгүүр, илчлэгийн хэрэглээгээ хэт их багасгах нь стрессийн даавар кортизолын төвшинг нэмэгдүүлдэг бөгөөд энэ нь дээшлэх үед жин нэмэхэд тусалдаг.
Судалгаагаар хүнсний хэрэглээг өдөрт 1200-аас бага илчлэгээр хязгаарлах нь кортизолын төвшинг нэмэгдүүлэхэд хүргэдэг болохыг тогтоожээ.
Сонирхолтой нь 1996 оны судалгаагаар маш бага илчлэг бүхий хоолны дэглэм нь зарим хүмүүст инсулины эсэргүүцлийг өдөөж болзошгүй бөгөөд энэ нь чихрийн шижин өвчинд хүргэх аюултай байж магадгүй юм.
Өөрийн хувийн илчлэгийн хүрээнд өөртөө тохируулж хооллох нь дааврын тэнцвэрт байдал, эрүүл жингээ хадгалахад тусална.
Хураангуй:
Хэт их эсвэл хэт цөөн калор хэрэглэх нь дааврын тэнцвэргүй байдалд хүргэдэг. Эрүүл мэндэд хамгийн тохиромжтой өдөрт дор хаяж 1200 калор идэхийг зориорой.
Ногоон Цайны ашиг тус, хэрэглээ
Ногоон цай нь хамгийн эрүүл ундааны нэг юм.
Бодисын солилцоог нэмэгдүүлэх каффейнаас гадна эрүүл мэндэд хэд хэдэн ач тустай гэж үзсэн epigallocatechin gallate (EGCG) хэмээх антиоксидант агуулдаг.
Судалгаагаар ногоон цай хэрэглэх нь эрүүл хүмүүст болон таргалалт, чихрийн шижин гэх мэт инсулинд тэсвэртэй нөхцөлд инсулины мэдрэмжийг нэмэгдүүлж, инсулины төвшинг бууруулдаг болохыг харуулж байна.
Ногоон цай нь бусад эрүүл мэндэд ашиг тустай бөгөөд ихэнх судалгаагаар инсулины хариу урвалыг сайжруулах боломжтой гэж үздэг тул та өдөрт нэгээс гурван аягыг ууж хэвшээрэй..
Хураангуй:
Ногоон цай нь илүүдэл жинтэй, таргалалттай эсвэл чихрийн шижинтэй хүмүүсийн инсулины мэдрэмж нэмэгдэж, инсулины төвшинг бууруулдаг.
Омега 3 буюу загасны тос
Загасны тос нь үрэвслийн эсрэг гайхалтай шинж чанартай урт гинжин Омега-3 тосны хүчлүүдийн хамгийн сайн эх үүсвэр юм.
Судалгаагаар дааврын эрүүл мэндэд ашигтай нөлөө үзүүлэх болон стрессийн даавар кортизол болон адреналин төвшинг бууруулах зэрэг үйлчилгээ үзүүлдэг нь тогтоогджээ.
Жижиг судалгаагаар Омега-3 тосыг эрчүүдийн сэтгэцийн стрессийн сорил дээр хэрэглэх нөлөөг ажигласан.
Судалгаагаар эрчүүд Омега-3 тосоор баялаг хоолны дэглэмийг гурван долоо хоногийн турш хэрэглэсний дараа туршилтын явцад кортизол, эпинефрин зэрэг нь ердийн хоолны дэглэмийг дагаж мөрдсөнтэй харьцуулахад харьцангуй бага хэмжээгээр нэмэгддэг болохыг тогтоожээ.
Үүнээс гадна зарим судалгаагаар урт гинжин Омега-3 тосны хүчил нь таргалалт, олон уйланхайт өндгөвчийн хам шинж, жирэмсний чихрийн шижинтэй холбоотой инсулин эсэргүүцлийг бууруулж болох нь тогтоогдсон байна.
Жирэмсний чихрийн шижин нь жирэмсэн болохоос өмнө чихрийн шижингүй байсан эмэгтэйчүүдэд жирэмсэн үед тохиолддог. 2-р хэлбэрийн чихрийн шижингийн нэгэн адил инсулинд тэсвэртэй, цусан дахь сахарын хэмжээ ихэсдэг онцлогтой.
Нэгэн судалгаанд жирэмсний чихрийн шижинтэй эмэгтэйчүүд зургаан долоо хоногийн турш өдөр бүр 1000 мг Омега-3 тосны хүчил ууж байжээ.
Омега-3 бүлэг нь плацебо авсан эмэгтэйчүүдтэй харьцуулахад инсулины төвшин, инсулины эсэргүүцэл, үрэвслийн маркер С-реактив уураг (CRP) мэдэгдэхүйц буурсан байна.
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Урт гинжин Омега – 3 тосны хүчил нь кортизол ба эпинефринийг бууруулж, инсулины мэдрэмжийг нэмэгдүүлж, таргалалттай болон инсулинд тэсвэртэй хүмүүсийн инсулины төвшинг бууруулдаг.
Тайван амрах буюу бат бөх нойрны нууц
Таны хоолны дэглэм хэчнээн тэжээллэг, хэчнээн их дасгал хөдөлгөөн хийсэн ч хангалттай нөхөн сэргээгч нойр авч чадахгүй бол эрүүл мэнд тань хохирно.
Нойр муу байх нь инсулин, кортизол, лептин, грелин, өсөлтийн даавар зэрэг олон дааврын тэнцвэргүй байдалтай холбоотой байдаг.
Нэг долоо хоногийн турш шөнийн таван цаг хүртэл нойр нь хязгаарлагдсан эрчүүдийн нэг судалгаанд инсулины мэдрэмж 20% – аар буурсан байна.
Өөр нэг судалгаагаар эрүүл залуу эрэгтэйчүүдэд нойрыг нь хоёр өдрийн турш хязгаарлахад тэдний лептин 18% – аар буурч, грелин 28% – аар, өлсөх байдал нь 24% – аар өссөн байна. Үүнээс гадна судалгаанд оролцсон эрчүүд өндөр илчлэгтэй, маш их чихэрлэг хоол хүнс хүсдэг байна.
Түүнээс гадна энэ нь зөвхөн таны хэдэн цаг унтах тоо хэмжээг илэрхийлж байгаа хэрэг биш юм. Та бат бөх тайван унтаж байна уу гэдэг нь мөн чухал.
Таны тархи нойрны мөчлөг бүрийн бүх таван үе шатыг туулах боломжийг олгон тасралтгүй унтах хэрэгтэй. Энэ нь гүн нойрсох үед таны өсөлтийн даавар үүргээ гүйцэтгэх таатай нөхцөлийг бүрдүүлж өгдөг.
Дааврын оновчтой тэнцвэрийг хадгалахын тулд шөнө бүр дор хаяж долоон цаг маш бат бөх тайван бидний хэлж заншсанаар юунд ч санаа зовохгүй нам унтахыг зориорой.
Хураангуй:
Хангалтгүй эсвэл чанар муутай унтах нь бүрэн дүүрэн дааврыг бууруулж, өлсгөлөн, стрессийн дааврыг нэмэгдүүлж, өсөлтийн дааврыг бууруулж, инсулины эсэргүүцлийг нэмэгдүүлдэг.
Чихэрлэг Ундаанаас яагаад татгалзах хэрэгтэй вэ?
Элсэн чихэр ямар ч хэлбэрээр эрүүл бус байдаг. Гэсэн хэдий ч шингэн сахар нь хамгийн муу нь юм шиг харагддаг.
Судалгаанаас үзэхэд их хэмжээний элсэн чихэр чихэрлэг ундаа нь инсулины эсэргүүцэл, ялангуяа илүүдэл жинтэй, таргалалттай насанд хүрэгчид, хүүхдүүдэд нөлөөлсөн байдаг.
Нэгэн судалгаагаар илүүдэл жинтэй хүмүүс илчлэгийнхээ 25%-ийг өндөр фруктоз ундаа хэлбэрээр хэрэглэснээр цусан дахь инсулины төвшин өндөр болж, инсулины мэдрэг чанар буурч, гэдэсний өөх тосны хадгалалт ихэссэн байна.
Нэмж дурдахад, судалгаагаар чихэрлэг ундаа уух нь хэт их илчлэг хэрэглэхэд хүргэдэг.
Элсэн чихэр чихэрлэг ундаанаас зайлсхийх нь таны дааврын тэнцвэрийг сайжруулахын тулд хийж чадах хамгийн сайн зүйлсийн нэг юм.
Хураангуй:
Чихэрлэг ундааны хэрэглээ өндөр байгаа нь илүүдэл жинтэй, таргалалттай насанд хүрэгчид, хүүхдүүдэд инсулины төвшин, инсулины эсэргүүцэл өндөр байгаатай холбоотой юм.
Ислэг ихтэй хоол хүнсний хэрэглээ ба ач тус
Ислэг, ялангуяа уусдаг хоол хүнс нь эрүүл хоолны дэглэмийн чухал бүрэлдэхүүн хэсэг юм.
Судалгаагаар энэ нь инсулины мэдрэмжийг нэмэгдүүлж, таныг бүрэн дүүрэн, сэтгэл хангалуун болгодог дааврын үйлдвэрлэлийг өдөөдөг болохыг тогтоожээ.
Хэдийгээр уусдаг ислэг нь хоолны дуршил, хоол идэхэд хамгийн хүчтэй нөлөө үзүүлдэг боловч уусдаггүй ислэг нь чухал үүрэг гүйцэтгэдэг.
Илүүдэл жинтэй, таргалалттай хүмүүст хийсэн нэгэн судалгаагаар олигофруктоз хэмээх уусдаг ислэгийн төрлийг хэрэглэх нь PYY түвшинг нэмэгдүүлж, уусдаггүй ислэг целлюлозыг хэрэглэх нь GLP-1 төвшинг нэмэгдүүлэх хандлагатай болохыг тогтоожээ.
Хоер төрлийн ислэг нь хоолны дуршлыг бууруулахад хүргэсэн.
Хураангуй:
Хэт их идэхээс хамгаалахын тулд өдөр тутам ислэгээр баялаг хоол хүнс идэж байгаарай.
Өндгөөр хооллох буюу өндөгний ид шид
Өндөг бол дэлхий дээрх хамгийн тэжээллэг хүнсний нэг юм.
Эдгээр нь инсулин ба грелины төвшинг бууруулах, PYY – ийг нэмэгдүүлэх зэрэг хүнсний хэрэглээг зохицуулдаг даавруудад үр өгөөжтэйгөөр нөлөөлдөг болохыг харуулж байна.
Нэгэн судалгаанд эрчүүд Өглөөний цайндаа өндөг идсэний дараа өглөөний цайндаа багел талх идсэнээс хойш грелин, инсулины төвшин бага байжээ.
Үүнээс гадна өндөг идсэний дараа дараагийн 24 цагийн турш бага калор иддэг байна.
Хамгийн чухал нь хүмүүс өндөгний шар, өндөгний цагааныг хоёуланг нь идэхэд гормоны эдгээр эерэг нөлөө гардаг бололтой.
Хураангуй:
Та өглөөний цайндаа болон хэдийд ч өндгийг байнгын хэрэглэж байгаарай.
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