ICortisol - iyini le hormone, izakhiwo nezindlela zokujwayeza izinga lalo emzimbeni

ICortisol yihomoni ekhishwe ngokuphendula amazinga aphezulu okuxineka okwenziwe nge-oxidative emzimbeni. Kubantu abadlala imidlalo futhi bahola indlela yokuphila esebenzayo, amazinga e-cortisol abaluleke kakhulu. Indlela esebenza ngayo injengokuthi ngezinga elikhulile le-cortisol emzimbeni, izinqubo zokuhleleka ziqala ukunqoba, okwenza kube nzima ukufeza noma yiziphi izinhloso zezemidlalo. Kulesi sihloko sizobona ukuthi liyingozi kangakanani izinga eliphezulu le-cortisol, ukuthi lingayilimaza kanjani impilo yakho nokuthi uwajwayeze kanjani amazinga ayo.

Ukubaluleka kwe-hormone cortisol

Zonke izinqubo ze-metabolic ku-metabolism yethu zihlukaniswe ngokujwayelekile zibe yi-anabolic (izinqubo zokukhula) kanye ne-catabolic (inqubo yokubola).

Uma umzimba wakho ungaphansi kwengcindezi, ukukhiqizwa kwe-cortisol kuyasebenza, futhi izinqubo zokubuyisa ziqala ukunqoba kune-anabolic.

Ngaphansi kwalezi zimo, umzimba uqala ukudla izinto ezizidingayo ezicutshini zakho, okuholela esikhathini eside ukwehla kwethoni levolumu yemisipha. Yingakho i-cortisol ibizwa ngokuthi isitha esibi kunazo zonke abadlali, ngoba kwasekuqaleni i-hormone ebekiwe iphula amaprotheni, idala ukuqoqwa kwamafutha (umthombo - iWikipedia).

Izindlala ze-adrenal zibhekele ukukhiqizwa kwale hormone emzimbeni. Indlela yokufihla i-cortisol ilula: ekuphenduleni ukucindezela, indlala ye-pituitary iqala ukukhiqiza i-hormone ye-adrenocorticotropic. Kanye kwizindlala ze-adrenal, iguqulwa ibe yi-cortisol. "Uphethiloli" oyinhloko wokukhiqizwa kwawo yi-cholesterol.

ICortisol isebenza ngendlela yokuthi zonke izinto ezitholakala ngokwemvelo ziqale ukucutshungulwa zibe ushukela, kusuka emafutheni angaphansi kwesikhumba kuya kwizicubu zomzimba nezicubu zezitho zangaphakathi, eziqukethe ukwakheka kwamaprotheni.

Ama-amino acid atholakala kubo acutshungulwa esibindi abe yi-energy - glucose. Ngenxa yalokho, i-glycemia egazini ikhuphuka kakhulu, okuholela ekwakhekeni kwamafutha amaningi.

Lezi zimpawu zibucayi ikakhulukazi ngezinga lokucindezeleka eliphakeme njalo ngenxa ye:

1. Ukuntuleka okungapheli kokulala (noma ukuqwasha).
2. Ukuntuleka kwezinsizakusebenza zokululama.
3. Ukuzivocavoca umzimba okwandisiwe.
4. Ukuntuleka kwezakhamzimba.
5. Uhlobo lwezinzwa.

I-hormone yokucindezeleka i-cortisol nayo ikhonjisiwe ukuthi ithinta kabi amasosha omzimba. Ngezinga elikhulile le-cortisol egazini, izinga lama-lymphocyte lehla, elehlisa ukubekezelelana komzimba ezifweni ezibangelwa amagciwane. Ngaphezu kwalokho, amazinga aphezulu e-cortisol aholela ekungalingani kwamaminerali.

Kodwa-ke, akuyona yonke imisebenzi yaleli hormone eyehliselwa ekubhujisweni kwama-amino acid emzimbeni. Uma amazinga akho e-cortisol ejwayelekile, ngakho-ke akufanele wesabe ukugcina izicubu zemisipha nokufeza ukusebenza kwezemidlalo.

Njengoba sesitholile, i-cortisol inyusa amazinga eglucose egazini, ikwenza kube lula kuwe ukuthi wenze umsebenzi omzimba omude futhi oyisidina (ngokwesibonelo, lapho ugijima amabanga amade) ezimweni zokushoda kwe-glycogen emisipha.

Ibuye futhi ilungise amazinga e-sodium ne-potassium emzimbeni, ibhekele ukusabela okulwa nokuvuvukala futhi isekela impilo yenhliziyo ngokunciphisa nangokuvula izindonga zemithambo yegazi (umthombo - incwadi “Uhlelo lwe-Endocrine, ezemidlalo nokuzivocavoca umzimba ”, WJ Kremer).

Izinkomba ze-cortisol

Umuntu ophumule emini ukhiqiza kusuka ku-15 kuye ku-30 ​​mg wehomoni. Umsebenzi omkhulu wezindlala ze-adrenal wenzeka ngo-6-8 ekuseni, kanti ukwehla kungamahora angama-20-21. Ngakho-ke, ekuseni, amazinga e-cortisol azobe ephakeme kunasebusuku.

Izinga eliqondile le-hormone yokucindezela ungalithola kuphela ngokudlulisa izivivinyo: inqubo yenziwa kunoma yisiphi isikhungo sezokwelapha. Ngokuya ngesikhathi sosuku ohlole ngalo, izinkomba zingahluka.

Kwabesilisa, okulandelayo kubhekwa njengezinkomba ezijwayelekile:

1. Ngamahora okusa: 138-635 nmol / l;
2. Ntambama nasemini 83-441 nmol / l.

Kwabesifazane, lezi zinkomba zingahluka kancane:

1. Ekuseni: 140-650 nmol / l;
2. Ntambama nasemini: 75-330 nmol / l.

Lo mehluko uchazwa ngeqiniso lokuthi emini, iwashi langaphakathi lomzimba lisebenza ngokwehlukile: izinqubo zemethambo ziyasheshiswa, imisipha igcwele amandla, futhi umzimba awudingi "ukuncela" ama-amino acid emicu yemisipha ukuze isebenze ngokujwayelekile (umthombo ngesiNgisi - NCBI).

Uma ukuhlaziywa kukhombisa ukuthi izinga lakho le-cortisol lingaphakathi kobubanzi obujwayelekile, khona-ke uhlelo lwe-endocrine lusebenza kahle, futhi umzimba ungabhekana kalula nokucindezeleka kwansuku zonke.

Uma izinkomba ziseduze nophawu oluphezulu noma zikudlula, kufanele uqonde izizathu zokwanda okunjalo.

Izimbangela nezimpawu zokukhuphuka kwamazinga e-cortisol

Kubasubathi, imfuneko eyinhloko yokwanda kwamazinga ama-hormone okucindezeleka ukungabi nezinsizakusebenza zokululama. Uziqeqesha kaningi futhi ngamandla, unganiki imisipha yakho isikhathi sokuphumula nokwelapha ama-microtraumas. Yebo, ezigabeni ezithile zokuqeqeshwa, ngokwesibonelo, lapho ulungiselela umncintiswano weCrossFit, ukuqeqeshwa kufanele kube nonya ngokoqobo. Kepha ukuqeqeshwa kule modi izinsuku ezingama-365 ngonyaka kuyindlela eqinisekile yokwandisa i-cortisol, i-catabolism engapheli kanye ne-overraining.

Futhi, ukusetshenziswa kwemithi elwa namagciwane nezidakamizwa zehomoni kuholela ku-cortisol ephezulu.

Ngeza kulokhu ukucindezeleka kwansuku zonke, izinkinga emsebenzini, ukungalali, nezinye izinto ezithinta isimiso sezinzwa esiyinhloko. Lokhu kuqinisekisiwe ukuholela ekukhuleni kwamazinga e-cortisol ngaphezu kwamanani esithenjwa.

Ezinye izimbangela ze-cortisol ephezulu: ukucindezeleka, izifo zesibindi nezinso, i-hyperthyroidism ne-hypothyroidism, izifo ezibangelwa amagciwane noma ukuhlinzwa kwakamuva kusetshenziswa i-anesthesia, i-pituitary adenoma, i-hyperplasia kanye ne-neoplasms emibi yezindlala ze-adrenal.

Ukuphendula ukwanda kwenani le-cortisol, ukusabela okulandelayo kungenzeka:

• ukuncipha kwemisipha nezikhombisi zamandla;
• ukukhula kwezicubu ze-adipose ngenxa yokwehla kwemetabolism;
• ingozi yokuthuthukisa uhlobo lwesibili sikashukela iyanda;
• ukuncipha kocansi;
• ukwehla kwamazinga e-testosterone nokukhuphula amazinga e-estrogen;
• ingozi eyengeziwe yokuhlaselwa yinhliziyo ngenxa yokwanda kwenhliziyo;
• ukunganaki, ukucasuka nokuqwasha;
• ukuwohloka kwesikhumba;
• ukuphazanyiswa komgudu wamathumbu.

Abesifazane banamathuba amaningi okuba namazinga aphezulu e-cortisol. Lokhu kuvame ukwenzeka ngalezo zikhathi lapho uhlelo lwe-endocrine lusebenza kakhulu: ngesikhathi sokukhulelwa nangesikhathi sokuya esikhathini. Lokhu kujwayelekile, kepha uma ukwanda kwe-cortisol kuyinto ejwayelekile futhi yesikhathi eside, lapho-ke kuzodingeka wenze ukulungisa indlela ophila ngayo nokudla kwakho.

Izimbangela nezimpawu zamazinga aphansi e-cortisol

Uma izivivinyo zikhombisa umkhawulo omncane we-cortisol noma amanani aphansi, izizathu zingokulandelayo:

• izifo ze-adrenal zakamuva;
• izifo ze-pituitary gland, ezikhulayo ngenxa yokulimala kwengqondo;
• izifo ezithathelwanayo zohlelo lokugaya ukudla;
• ukuntuleka kwamahomoni e-pituitary;
• hypofunction kwezindlala adrenal;
• i-cirrhosis, i-hepatitis;
• i-adrenogenital syndrome.

Amazinga aphansi e-cortisol ayingozi njengamazinga aphezulu e-cortisol. Kungadala ukuncipha okukhulu kwesisindo, ukungathandi ukudla, i-hypotension, futhi kwandise ubungozi bokutheleleka ngesifo sofuba.

Izindlela zokwenza amazinga we-cortisol ajwayelekile

Ukwenza isiphetho esinembile mayelana nokuthi izinga le-cortisol emzimbeni wakho lingaphakathi kwebanga elijwayelekile, udinga ukuqapha kochwepheshe kokuhlolwa. Ukuthola isithombe esicace kakhudlwana, ucwaningo lwenziwa kaningana ngezikhathi ezahlukahlukene zosuku.

Uma ukuhlolwa okuphindiwe kukhombisa ukuthi amazinga e-cortisol angaphezulu noma angaphansi kokujwayelekile, naka izici zempilo yakho njenge:

1. Ukudla. Udinga ukudla kaningi, kepha ngezingxenyana ezincane. Iningi lezazi zokudla lincoma okungenani ukudla okuyisithupha ngosuku. Ukuzizwa ulambile kuyisibonakaliso esiqinisekile samazinga aphezulu e-cortisol. Ukuvimbela lokhu, hlala unayo isidlo esilula esandleni. Lesi yisikhathi esibucayi sesikhathi sokwakhiwa kwemisipha. Kuyanconywa futhi ukunciphisa ukudla kwakho ama-carbohydrate alula, iziphuzo ezine-caffeine notshwala. Qiniseka ukuthi uthatha izithasiselo zamavithamini nezamaminerali ngokuqhubekayo ukwenza kube lula emzimbeni wakho ukubhekana nengcindezi oyibeka ngokuqeqeshwa.
2. Lala. Lesi yisici esibalulekile sokubuyiselwa kwazo zonke izinhlelo zomzimba, kufaka phakathi i-hormonal. Ukulala ebusuku kufanele okungenani kube amahora ayisikhombisa. Ama-biorhythms womzimba wansuku zonke aklanywe ngendlela yokuthi ngesikhathi sokulala kuzonyuka izinga le-cortisol - lokhu kuyinto ejwayelekile. Futhi, ngesikhathi sokulala, i-hormone yokukhula ikhishwa ngenkuthalo, esiza imisipha yakho ukuba ilulame futhi ikhule ngokushesha, futhi izicubu ezinamafutha zixhuma ngokushesha. Kepha uma ungalali ngokwanele ebusuku, uziphuca lelo thuba.
3. Inqubo yokuqeqesha. Hlaziya amakhono akho ngesizotha futhi wakhe uhlelo lokuqeqesha oluzokuvumela ukuthi uqhubeke njalo futhi ngasikhathi sinye ululame ngokuphelele. Kwabaningi abayizimfundamakhwela, kuzosebenza kahle ukuqeqesha ama-3-4 ama-week Khumbula ukuthi imisipha yakho ayikhuli ngesikhathi sokuzivocavoca umzimba, kodwa ngesikhathi sokululama.
4. Ezokudla okunomsoco. Ukungeniswa kwe-BCAA kanye nama-amino acid kungacindezela ngokushesha izinqubo zomzimba emzimbeni futhi kwandise amaprotheni synthesis. Ukuthatha ngokushesha ngemuva kokuvuka, ngesikhathi nangemva kokuqeqeshwa kubaluleke kakhulu - ngale ndlela uzolulama ngokushesha futhi uqeqeshe ngokwengeziwe.
5. Zivikele ekucindezelekeni. Noma yikuphi ukucindezeleka ohlelweni lwakho lwezinzwa oluyoba nomthelela omuhle ekukhiqizeni i-cortisol. Zama ukuzivikela ngangokunokwenzeka ezinkingeni nasekukhathazekeni kwansuku zonke. Thatha i-anxiolytics yemvelo ene-antioxidant njengoba kudingeka.

Ngokubambisana, lezi zindlela kufanele zihlehlise kancane kancane amazinga e-cortisol. Khumbula ukuthi ama-hormone ayizakhi zokwakha inhlalakahle yakho nokusebenza kwakho. Ngakho-ke, uma ubona izimpawu ezithile ze-cortisol eyandisiwe noma eyehlisiwe kuwe, ungavilaphi ukuthatha uhlaziyo futhi, ngesisekelo sayo, ukhethe ukwelashwa okufanele wena.

Umhlobiso

Sebenzisa uhlelo lokusebenza lwe-Ornament ukugcina amarekhodi akho ezokwelapha kutholakale kalula. Nge-Ornament, ungagcina futhi uhlele imiphumela yanoma yikuphi ukuhlaziywa kwezokwelapha - ngqo ku-smartphone yakho.

Ukulayisha idatha kuhlelo lokusebenza lwe-Ornament, udinga nje ukukhetha indlela ekulungele kakhulu:

• thatha isithombe sefomu nemiphumela yokuhlolwa (i-Ornament ibona ukumaka esithombeni bese iguqula amanani ayo abe yidijithali);
• landa kwimemori ye-smartphone ifomu le-pdf elinemiphumela yokuhlaziya etholwe elebhu nge-imeyili;
• thumela nge-imeyili ifomu le-pdf ngemiphumela yokuhlolwa;
• faka idatha ngesandla.

I-Ornament izokwethula izinkomba ezilayishiwe ku-visual dynamics - kumagrafu. Ngasikhathi sinye, noma ikuphi ukuphambuka kwamanani esithenjwa kuphawulwa ngokusobala ngombala ophuzi - kuyacaca ngokushesha lapho kudingeka ukuvakashelwa kukadokotela.

I-Ornament ihlola isimo sezempilo esikalini samaphoyinti ama-5. Izitho nezinhlelo zomzimba "ezitholile" ngaphansi kwamaphoyinti ama-4 ku-Ornament zingadinga ukunakwa okwengeziwe. Kulesi simo, kungcono ukuthi ungakuhlehlisi ukuvakashelwa kukadokotela.

Ngqo kuhlelo lokusebenza lwe-Ornament, ungathola izeluleko kochwepheshe bezokunakekelwa kwezempilo, uxoxe ngemiphumela yakho yezempilo neyokuhlolwa nabanye abasebenzisi futhi kwezinye izimo nabeluleki bezokwelapha. Ngalokhu, uhlelo lokusebenza lunengxenye ekhethekile - "Umphakathi".

Ungalanda uhlelo lokusebenza lwe-Ornament mahhala ku-AppStore noma ku-PlayMarket.

Bukela ividiyo: Everything you need to know about Cortisol Testing with Dr. Carrie Jones (May 2025).