Cortisol - menene wannan hormone, kaddarorin da hanyoyin daidaita matakin cikin jiki

Cortisol shine hormone da aka saki don amsawa ga manyan matakan danniya da ke cikin jiki. Ga mutanen da ke yin wasanni da jagorancin rayuwa, matakan cortisol suna da mahimmancin gaske. Tsarin aikinta shine irin wannan tare da haɓakar ƙwayar cortisol a cikin jiki, ayyukan haɓaka suna fara cin nasara, yana sanya wahalar cimma kowane burin wasanni. A cikin wannan labarin zamu gano yadda babban haɗarin cortisol yake da haɗari, yadda zai cutar da lafiyar ku da kuma yadda za ku daidaita matakan sa.

Mahimmancin hormone cortisol

Dukkanin matakai na rayuwa a cikin tsarin mu na yau da kullun sun kasu kashi biyu zuwa na anabolic (hanyoyin ci gaba) da kuma haɗuwa (hanyoyin lalacewa).

Lokacin da jikinku ke cikin damuwa, ana kunna aikin samar da sinadarin cortisol, kuma hanyoyin da ke haifar da saurin rayuwa sun fara yin nasara akan wadanda suka shafi anabolic.

Karkashin wadannan yanayin, jiki zai fara cinye abubuwan da yake bukata daga kwayoyin halittar ka, wanda hakan zai haifar da raguwar sautin murda da kuma karfin sa. Abin da ya sa ake kira cortisol mafi munin makiyi ga dukkan 'yan wasa, saboda da fari hormone da aka kayyade ya rushe sunadarai, yana haifar da tarin mai (tushe - Wikipedia).

A adrenal gland ne ke da alhakin samar da wannan hormone a jiki. Hanyar ɓoye kwayar cortisol mai sauƙi ce: don amsa ga damuwa, gland ɗin pituitary ya fara samar da homon adrenocorticotropic. Sau ɗaya a cikin gland adrenal, an canza shi zuwa cortisol. Babban "mai" don samarwar shi shine cholesterol.

Cortisol yana aiki ne ta yadda duk kayan da za'a samu akan halitta za'a fara sarrafa su zuwa glucose, daga kitse mai laushi zuwa tsoka da tsoka da gabobin ciki, wanda ya ƙunshi tsarin sunadarai.

Amino acid da aka samo daga garesu ana sarrafa su a cikin hanta zuwa kuzari - glucose. A sakamakon haka, glycemia a cikin jini yana tashi sosai, wanda ke haifar da samuwar mai mai yawa.

Wadannan bayyanar cututtukan suna da matukar damuwa musamman tare da matsanancin matsin lamba sakamakon:

1. Karancin bacci (ko rashin bacci).
2. Rashin albarkatu don dawowa.
3. Exara yawan motsa jiki.
4. Rashin abubuwan gina jiki.
5. Strainwayar damuwa.

Hakanan an nuna kwayar cutar damuwa ta cortisol ta shafi tasirin garkuwar jiki. Tare da karin matakin cortisol a cikin jini, matakin lymphocytes na raguwa, wanda ke rage juriyar jiki ga kamuwa da kwayar cuta. Bugu da kari, manyan matakan cortisol na haifar da rashin daidaiton ma'adinai.

Koyaya, ba duk ayyukan wannan hormone ake ragewa zuwa lalata amino acid a jiki ba. Idan matakan cortisol naku na al'ada ne, bai kamata ku ji tsoron lafiyar tsoka da wasan motsa jiki ba.

Kamar yadda muka samo, cortisol yana ƙaruwa da matakan glucose na jini, yana sauƙaƙa muku don yin tsayi da motsa jiki mai motsa jiki (alal misali, yayin tafiyar nesa) a cikin yanayin rashin glycogen a cikin tsokoki.

Hakanan yana daidaita matakan sodium da na potassium a jiki, shine ke da alhakin maganganu masu saurin kumburi kuma yana tallafawa lafiyar jijiyoyin jiki ta hanyar ragewa da kuma fadada ganuwar hanyoyin jini (tushe - littafi “Tsarin Endocrine, wasanni da motsa jiki ”, WJ Kremer).

Manuniya na cortisol

Mutumin da yake hutawa yayin rana yana samarwa daga 15 zuwa 30 MG na hormone. Matsakaicin aiki na adrenal gland yana faruwa a 6-8 am, kuma raguwar yana awanni 20-21. Sabili da haka, da safe, matakan cortisol zai zama mafi girma fiye da maraice.

Kuna iya gano ainihin matakin damuwar damuwa ta hanyar wucewa ta gwaji: ana aiwatar da aikin a kowace cibiyar likita. Dogaro da lokacin ranar da kuka ɗauki jarabawar, alamomin na iya bambanta.

Ga maza, ana ɗaukar waɗannan masu alamomi na yau da kullun:

1. A cikin safiya na safe: 138-635 nmol / l;
2. Bayan rana da rana 83-441 nmol / l.

A cikin mata, waɗannan alamomin na iya ɗan bambanta:

1. Da safe: 140-650 nmol / l;
2. Bayan rana da kuma cikin yini: 75-330 nmol / l.

An bayyana wannan banbancin da cewa zuwa tsakar rana, agogon cikin jiki yana aiki daban: an kara saurin tafiyar da rayuwa, tsokoki cike suke da kuzari, kuma jiki baya bukatar “tsotse” amino acid daga zaren tsoka don aiki na yau da kullun (tushe a Turanci - NCBI)

Idan bincike ya nuna cewa matakin ku na cortisol yana cikin zangon al'ada, to tsarin endocrin yana aiki yadda yakamata kuma jiki zai iya magance damuwa na yau da kullun.

Idan masu nuna alama suna kusa da alamar babba ko wuce ta, ya kamata ku fahimci dalilan irin wannan ƙaruwar.

Dalili da alamomin ƙara yawan matakan cortisol

Ga 'yan wasa, babban abin da ake buƙata don ƙaruwar matakan hormone damuwa shine rashin albarkatu don dawowa. Kuna horo sau da yawa da ƙarfi, ba ku ba tsokoki lokacin hutawa da warkar da microtraumas. Haka ne, a wasu matakai na horo, misali, yayin shirya don gasar CrossFit, horo dole ne a zahiri ya zama mara tausayi. Amma horarwa a cikin wannan yanayin kwana 365 a shekara hanya ce tabbatacciya don haɓaka cortisol, ci gaba da katsewar aiki da ƙari.

Hakanan, shan magungunan ƙwayoyin cuta da magungunan haɗari yana haifar da babban cortisol.

Toara wannan ga damuwa na yau da kullun, matsaloli a wurin aiki, rashin bacci, da sauran abubuwan da ke shafar tsarin juyayi na tsakiya. An tabbatar da wannan don haifar da ƙaruwa a matakan cortisol sama da ƙimar tunani.

Sauran dalilan da ke haifar da babban cortisol: cututtukan ciki, hanta da cutar koda, hyperthyroidism da hypothyroidism, cututtukan ƙwayoyin cuta ko tiyata kwanan nan ta amfani da maganin sa barci, adonoma pituitary, hyperplasia, da mummunan neoplasms na gland adrenal.

Dangane da ƙarin yawan adadin cortisol, halayen masu zuwa suna yiwuwa:

• raguwa a cikin ƙwayar tsoka da alamun ƙarfi;
• ci gaba da ƙwayar adipose saboda raguwa a cikin metabolism;
• haɗarin kamuwa da ciwon sukari mai nau'in 2 na ƙaruwa;
• rage ayyukan jima'i;
• rage matakan testosterone da karin matakan estrogen;
• riskarin haɗarin bugun zuciya saboda ƙarar zuciya;
• rashin son rai, bacin rai da rashin bacci;
• lalacewar fata;
• rushewa daga cikin gastrointestinal tract.

Mata suna iya samun babban matakin cortisol. Wannan yakan faru ne a waɗancan lokutan lokacin da tsarin endocrin ya fi aiki: yayin ciki da kuma lokacin al'ada. Wannan al'ada ne, amma idan haɓakar cortisol na yau da kullun ne kuma na dogon lokaci, to, kuna buƙatar yin gyara ga salon rayuwar ku da abincin ku.

Dalili da alamun ƙananan matakan cortisol

Idan gwaje-gwajen ya nuna mafi ƙarancin ƙofar cortisol ko ma ƙimar ƙimar, dalilai kamar haka:

• cututtuka na baya-bayan nan;
• cututtuka na gland na pituitary, masu tasowa sakamakon rauni na kwakwalwa;
• cututtukan cututtuka na tsarin narkewa;
• rashin isasshen homonin pituitary;
• hypofunction na adrenal gland;
• cirrhosis, ciwon hanta;
• ciwo na adrenogenital.

Levelsananan matakan cortisol suna da haɗari kamar matakan cortisol. Yana iya haifar da asarar nauyi mai nauyi, rashin ci, hauhawar jini, da ƙara haɗarin kamuwa da cutar tarin fuka.

Hanyoyi don daidaita matakan cortisol

Don yin cikakken bayani game da ko matakin cortisol a jikinka yana cikin yanayin al'ada, kana buƙatar sa ido kan ƙwararrun gwaje-gwaje. Don samun hoto mai sauƙaƙan ko ƙasa, ana gudanar da bincike sau da yawa a lokuta daban-daban na yini.

Idan gwajin da aka maimaita yana nuna matakan cortisol suna sama ko ƙasa da al'ada, kula da al'amuran rayuwar ku kamar:

1. Abinci. Kuna buƙatar cin abinci sau da yawa, amma a ƙananan rabo. Yawancin masu ilimin abinci mai gina jiki suna ba da shawarar aƙalla cin abinci sau shida a rana. Jin yunwa alama ce tabbatacciya ta matakan cortisol. Don hana wannan, koyaushe kuna da ɗan abun ciye-ciye a hannu. Wannan lokaci ne mai mahimmanci don lokacin ginin tsoka. Hakanan ana ba da shawarar rage girman shan carbohydrates mai sauƙi, abubuwan sha mai sha, da barasa. Tabbatar shan abubuwan bitamin da na ma'adinai akan ci gaba don taimakawa jikin ku magance damuwar da kuka sanya ta tare da horo.
2. Barci Wannan shine mahimmin mahimmanci don sake dawo da dukkanin tsarin jiki, gami da na hormonal. Baccin dare ya zama aƙalla awanni bakwai. An tsara abubuwan yau da kullun na jiki ta yadda yayin bacci matakin cortisol zai tashi - wannan al'ada ce kwata-kwata. Hakanan, yayin bacci, ana fitar da sinadarin girma na kwazo, wanda zai taimaka wa tsokoki su murmure kuma su kara girma da sauri, kuma kayan mai mai kiba suna saurin motsawa. Amma idan baka sami isasshen bacci da daddare ba, ka kwace wa kanka wannan damar.
3. Tsarin horo. Ka natsu ka tantance iyalanka ka kuma gina shirin horo wanda zai ba ka damar ci gaba gaba daya kuma a lokaci guda ka murmure. Ga yawancin yan koyo, zai zama mafi kyau duka don horar da sau 3-4 a mako. Ka tuna cewa tsokoki ba sa girma yayin motsa jiki, amma yayin murmurewa.
4. Abincin wasanni. Shan BCAAs da amino acid na iya saurin murkushe ayyukan ci gaba a cikin jiki da kuma kara hadewar sunadarai. Themauke su kai tsaye bayan farkawa, yayin horo da bayan horo ya dace musamman - ta wannan hanyar zaku sami saurin murmurewa kuma kuyi horo sosai.
5. Kare kanka daga damuwa. Duk wani damuwa akan tsarin jijiyoyinku na tsakiya zai sami sakamako mai kyau akan samar da cortisol. Yi ƙoƙari don kare kanka kamar yadda zai yiwu daga matsaloli da damuwa a rayuwar yau da kullum. Naturalauki ƙwayoyin cuta masu haɗarin antioxidant na asali kamar yadda ake buƙata.

Tare, waɗannan hanyoyin ya kamata su daidaita matakan cortisol a hankali. Ka tuna cewa hormones sune tubalin ginin rayuwarka da aikin ka. Sabili da haka, idan kun lura da wasu alamun rashin ƙarfi ko ƙananan cortisol a cikin kanku, kada ku yi kasala don ɗaukar bincike kuma, a kan asalin sa, zaɓi maganin da ya dace da ku.

Kayan ado

Yi amfani da kayan ƙawa don adana bayanan likitanku a yatsanku. Tare da Kayan ado, zaka iya adanawa da tsara sakamakon kowane bincike na likita - daidai a cikin wayarka ta zamani.

Don loda bayanai a cikin aikace-aikacen kayan ado, kawai kuna buƙatar zaɓar hanyar da ta fi dacewa a gare ku:

• aauki hoto na fom tare da sakamakon gwaji (Kayan ado yana gane alamun a cikin hoton kuma ya canza dabi'unsu zuwa fasalin dijital);
• zazzage daga wajan ƙwaƙwalwar ajiya nau'in pdf tare da sakamakon binciken da aka karɓa daga dakin gwaje-gwaje ta imel;
• aika daga adireshin pdf form tare da sakamakon gwaji;
• shigar da bayanai da hannu.

Abun ado zai gabatar da alamun da aka ɗora a yanayin tasirin gani - akan zane-zane. A lokaci guda, duk wata karkacewa daga ƙimomin tunani a bayyane yake a rawaya - a bayyane yake lokacin da ake buƙatar ziyarar likita.

Kayan ado yana kimanta matsayin lafiya akan sikelin maki 5. Gabobi da tsarin jikin da suka "karɓi" ƙasa da maki 4 a cikin Kayan kwalliya na iya buƙatar ƙarin kulawa. A wannan yanayin, yana da kyau kada a jinkirta ziyarar likita.

Kai tsaye a cikin kayan kwalliya, zaku iya samun shawarwari daga kwararrun likitocin, tattauna lafiyar ku da sakamakon gwajin tare da sauran masu amfani kuma a wasu lokuta tare da masu ba da shawara na likita. Don wannan, aikace-aikacen yana da yanki na musamman - "Al'umma".

Zaka iya zazzage kayan ado na kyauta daga AppStore ko PlayMarket.

Kalli bidiyon: Reduce Cortisol Hormone Naturally. Natural Support for Depression u0026 Anxiety. Brain Calming Music (Disamba 2024).