Cortisol ndi amodzi mwa mahomoni ambiri omwe amapangidwa m'thupi ndikukhala ngati mankhwala ophatikizidwa. Ngakhale zimatchedwa mahomoni opsinjika chifukwa cha gawo lomwe lili ndi thupi limakhala ndi nkhawa, limagwiranso ntchito zingapo zofunika. Anthu ena amadzifunsa ngati gawo la Cortisol limapangidwa ndi thupi. Nkhaniyi ikulongosola mwatsatanetsatane za mphamvu yomwe mungakwaniritse zolemera, kuphatikizapo njira zina zochepetsera mulingo wake.
Kodi Cortisol ndi chiyani ndipo zimakhudza bwanji thupi lanu?
Cortisol ndi mahomoni osafunikira steroid, omwe ndi amkalasi a mahomoni, otchedwa glucocorticoids. Imapangidwa ndi tiziwalo ta adrenal, komwe kuli pamwamba pa impso. Kuphatikiza pa kuthandiza thupi lanu kuvutitsa nkhawa, ntchito zake zina zimaphatikizapo:
Kuchulukitsa shuga wamagazi
Kuchepetsa kutupa
Kuponderezana kwa chitetezo cha mthupi
Thandizo mu Metrim metabolism
Cortisol nthawi zambiri amasulidwa mogwirizana ndi nyimbo yazungulira thupi lanu, pomwe 50-60% imatulutsidwa pambuyo pa 30-40 mphindi zakugalamuka, kenako mulingo womwewo umagwera masana. Kupanga kwake ndi kumasulidwa kumayendetsedwa ndi hypophomyyome yanu ndi hypothalamus yomwe ili mu ubongo wanu.
Muyenera kukhala ndi njala, koma tsatirani zakudya
Chithunzi: Unclala.com.
Panthawi yokhazikika, cortisol ndi adrenaline amasulidwa ku adrenal glands. Izi zimapangitsa kuti kubera kumapangitsa kuti ayambe kubera ndi kuchuluka kwa mphamvu, kukonzekeretsa thupi kuti akhale owopsa. Ngakhale izi ndizabwinobwino, kuwonjezeka kwa cortisol kumatha kuyambitsa mavuto.
Kodi kuchuluka kwa cortisol kumakhudza kulemera?
Mwa zina zambiri zomwe zimakhudza kulemera kwa thupi, mahomoni amatenga gawo lofunikira. Ngakhale mahomoni, monga cortisol, nthawi zambiri amakhala pamtunda wopapatiza wa endocrine dongosolo la thupi lanu, pali zochitika zina zomwe angachepetse kapena kukwezedwa.
Kuchuluka kwambiri kumatha kuthandizira
Kuwonjezeka pang'ono kwamlingo wa cortisol poyankha nkhawa ndizabwinobwino komanso kosatheka kubweretsa mavuto oyipa. Komabe, nthawi zina, kuchuluka kwa cortisol ungakhale wokwezeka. Izi nthawi zambiri zimachitika chifukwa chopanikizika kapena mkhalidwe wotere, monga syndaung syndrome, chifukwa chomwe mulingo wa Cortisol mu Magazi amakhalabe wokwera. Pamene mulingo wa Cortisol wakwezedwa wokwezeka, zotsatira zoyipa zotsatirazi zitha kuchitika:
Kuchulukana Kukula
Kuthamanga kwa magazi
kutopa
Kusintha kwa Makhalidwe
kukwiya
nkhope yopanda kanthu
Kupatulira pakhungu
Zovuta zomwe zimakhudzidwa ndi chidwi
Kukana insulin
M'mikhalidwe ya kupsinjika kwakanthawi, zingakhale zovuta kukhala ndi zizolowezi zodyera. Kafukufuku wina yemwe ali ndi gawo la azimayi 59 apeza ubalewo pakati pa ma cortisol a cortisol komanso kuchuluka kwa chakudya, komwe kungathandize kunenepa. Kuphatikiza apo, kafukufuku wina wapeza kulumikizana kwa cortisol wapamwamba komanso kuchuluka kwa m'mimba mwa amuna ndi akazi, akungoganiza kuti cortisol apamwamba amatha kudya kwambiri. Komabe, kupsinjika ndi cortisol milingo sikugwirizana mwachindunji, motero pali zambiri zokhazikitsa ubale wolunjika.
Mulingo wotsika amatha kuyambitsa kuchepa thupi
Monga momwe gawo lalitali la Cortisol limatha kuchititsa kuti kunenepa, lotsika nthawi zina zimatha kuyambitsa kuchepa kwa thupi. Chitsanzo chochititsa chidwi kwambiri ndi matenda a chidanison, momwe thupi lanu silimatulutsa cortisol yokwanira. Zizindikiro zodziwika bwino za cortisol yotsika ndi:
kuchepa kwa chakudya ndi kuwonda
kutopa
Shuga wamagazi ochepa
Thirakiti la mchere
chizungulire
nseru, kusanza kapena kupweteka kwam'mimba
minofu kapena mafupa
Ngakhale kuti cortisol yayikulu ingaoneke yofala, ndikofunikanso kudziwa za zotsatira za ma cortisol.
Momwe mungathanirane ndi kulemera chifukwa cha kuchuluka kwa cortisol
Ngakhale pamoyo wanu pakhoza kukhala zinthu zambiri zopsinjika zomwe zingathandize kuti zitheke kukhala mulingo wa Cortisol, pali njira zingapo zothandiza kuti muchepetse mulingo wake ndikuletsa kulemera kapena kuzimitsa.
Khalani achangu. Njira imodzi yolimbana ndi kunenepa ndi kulimbitsa thupi kwambiri. Zochita masewera olimbitsa thupi zimagwirizanitsidwa ndi kuchepa kwa kupsinjika kwa nkhawa ndikukulolani kuti mukhale osagwirizana nawo. Kafukufuku wina yemwe ali ndi gawo la otenga nawo gawo la 3425 omwe adauza anthu chidwi kwambiri, adapeza kulumikizana pakati pa gawo lawo la masewera olimbitsa thupi ndi bmu (mkhalidwe wa Thupi la Thupi). Kuphatikiza apo, kuchita masewera olimbitsa thupi kumapangitsa kupanga kwa endorphin - mankhwala omwe amapereka zabwino zomwe zimathandizira kuti musangalale komanso kuthandizira kuthana ndi nkhawa. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kuchepa kwa kulemera kapena kuwongolera chifukwa cha malo opatsa mphamvu pophunzitsa.
Yesetsani kuperewera kwa zakudya. Chida china champhamvu chothana ndi kuchuluka kwa kulemera chifukwa cha kupsinjika ndi njira yodziwira kapena yovomerezeka. Zakudya zopatsa thanzi zimakulimbikitsani kuzindikira kwathunthu chakudya chomwe chachitika, kuphatikizapo zizindikiro zapadera, monga njala, kukoma ndi kukoma. Kafukufuku wina wamkulu adawululira ubale womwe ulipo pakati pa nthawi yopatsa thanzi komanso thupi laling'ono. Njira yosavuta yoyambira kudya zakudya zopatsa thanzi ndikuchotsa zinthu zosokoneza mukamadya, zomwe zingakuloreni kuti muzindikire bwino zizindikiro za njala ndi kusazindikira.
Chithunzi cholondola
Chithunzi: Unclala.com.
Kukumana ndi othandizira kapena wazakudya. Njira inanso yomwe ingathe kuthana ndi kuchuluka kwa kulemera, komwe kumatha kuphatikizidwa ndi cortisol yayikulu, ndikulankhula ndi akatswiri oyenerera, katswiri wazamisala kapena wathanthwe. Psychotherapist ingakuthandizeni kuti mupindule ndi njira zina kuti muchepetse kupsinjika, zomwe zingakuthandizeni kuthana ndi masewera olimbitsa thupi. Komabe, munthu wazakudya amatha kugwiritsa ntchito matenda am'mimba kuti ayendetse zida zanu zofunikira kuti apange chisankho chathanzi. Njira yowonjezeranso kukonza zizolowezi zanu komanso kukhala ndi malingaliro abwino ndi gawo labwino kwambiri popewa kulemera kapena kuwononga.
Kugona kwambiri. Kugona ndi kusinthika nthawi zambiri nthawi zambiri kumakhudza mulingo wa cortisol ndi kuchuluka kwa kulemera. Kuphwanya kwa kugona kwa ogona - matenda kapena akuthwa - kumatha kuyambitsa kuchuluka kwa cortisol. Popita nthawi, imatha kusokoneza kagayidwe kanu ndikuwonjezera kuchuluka kwa mahomoni ena omwe amaphatikizidwa ndi njala komanso chakudya, omwe angayambitse kulemera. Chifukwa chake, kupereka tulo kokhazikika usiku uliwonse kumakhala kofunika kwambiri kuti mukhale ndi cortisol yabwino kwambiri ya cortisol yabwino. Kulimbikitsa kwakukulu kugona ndi maola 7-9 patsiku, ngakhale kumatengera zaka ndi zinthu zina.
Yesezani kusinkhasinkha. Chida china chomwe chingakhale chowongolera kuchuluka kwa cortisol - kusinkhasinkha. Cholinga chosinkhasinkha ndikuphunzitsa malingaliro anu kuti muyang'ane ndikuwunikanso malingaliro.