{"id":3005,"date":"2021-03-23T07:31:02","date_gmt":"2021-03-23T07:31:02","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=3005"},"modified":"2021-04-14T04:20:28","modified_gmt":"2021-04-14T04:20:28","slug":"hormoonid","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/hormoonid\/","title":{"rendered":"Inimese hormoonid"},"content":{"rendered":"

Pidev v\u00e4simus, magusaisu, tujutus ja kaalut\u00f5us annavad m\u00e4rku sellest, et hormonaalne tasakaal on paigast \u00e4ra.
Hormoonid m\u00f5jutavad kogu meie keha, sealhulgas ainevahetust, muutes ens\u00fc\u00fcmide aktiivsust v\u00f5i hulka. Hormoonid on v\u00e4ga aktiivsed, isegi v\u00e4ikesed muutused v\u00f5ivad t\u00f5siselt h\u00e4irida keha sisemist tasakaalu. Ja vastupidi \u2013 kui keha hormonaalne talitlus on tasakaalus, v\u00e4henevad k\u00f5ikv\u00f5imalikud terviseriskid ning sa tunned end heatujulise ja energilisena. Kehakaalu m\u00f5jutavad k\u00f5ige rohkem j\u00e4rgnevad hormoonid.<\/p>\n\n\n\n

Insuliin<\/strong><\/h2>\n\n\n\n

K\u00f5hun\u00e4\u00e4rmehormoonidest on k\u00f5ige t\u00e4htsam insuliin \u2013 seede-elundkonna p\u00f5hihormoon, mis v\u00f5tab osa rasvade,valkude ja s\u00fcsivesikute ainevahetusest. Insuliinil on kaks \u00fclesannet. Esiteks soodustab see veres leiduva gl\u00fckoosi ehk veresuhkru muutmist energiaks. Teiseks toimub insuliini m\u00f5jutusel maksas ja lihastes s\u00fcsivesikute tagavara gl\u00fckogeeni s\u00fcnteesimine. 

Mida saad teha?<\/strong>
Rohkelt kiirelt imenduvaid s\u00fcsivesikuid (n\u00e4iteks suhkrut) sisaldavate vahepalade sage n\u00e4ksimine sunnib organismi pidevalt insuliini tootma ja p\u00f5hjustab pikapeale insuliinitundlikkuse n\u00f5rgenemist. S\u00f6\u00f6 3-4 tunniste vahedaga. Magusa asemel s\u00f6\u00f6 aed- ja juurvilju, teravilja ja m\u00f5\u00f5dukalt puuvilju. Igasugune f\u00fc\u00fcsiline aktiivsus parandab insuliinitundlikkust ja aitab seel\u00e4bi hoiduda diabeeti haigestumisest.<\/p>\n\n\n\n

Kortisool<\/strong><\/h2>\n\n\n\n

Kortisool ehk stressihormoon reguleerib suhkru, valkude, rasvade, mineraalide ja vee ainevahetust. Unepuuduses vaevlejatel on m\u00e4rgatud muutusi insuliini ja kortisooli tasemes, mille t\u00f5ttu on v\u00e4ga vaevarikas kaalust alla v\u00f5tta. Ka stressiseisundis suureneb kortisooli tootmine. Ainevahetus aeglustub ning k\u00f5ik see aitab kaasa liigsele kaalut\u00f5usule.

Mida saad teha?
P\u00fc\u00fca elada v\u00f5imalikult stressivabalt. \u00c4ra too t\u00f6\u00f6pingeid koju kaasa.V\u00e4ldi liigset kohvijoomist ja alkoholi tarvitamist. Maga piisavalt. \u00c4ra liialda aeroobse treeninguga.<\/p>\n\n\n\n

Leptiin ja Greliin<\/strong><\/h2>\n\n\n\n

Leptiin on rasvarakkude toodetav hormoon, mis hoiab organismis energia kulutamise ja s\u00f6\u00f6mise tasakaalus. Mida suurem on leptiini hulk, seda intensiivsemale liikumisele see inimest \u00e4rgitab. V\u00e4hene leptiinikogus muudab aga loiuks. Greliin ehk n\u00e4ljahormoon tekitab n\u00e4ljatunnet ja s\u00f6\u00f6misvajadust: mida rohkem organism hormooni verre paiskab, seda sagedamini inimene end n\u00e4ljasena tunneb. Greliini eritub verre k\u00f5ige enam just kesk\u00f6\u00f6 ja hommiku vahel. Halvasti magatud \u00f6\u00f6 j\u00e4rel eritub organismi rohkem greliini ning n\u00e4ljatunne on tugevam.

Mida saad teha?<\/strong>
Greliin reageerib kiirelt keha rasvaprotsendi alanemisele, seega j\u00f5utreeningu ja tervisliku toiduvaliku abil on greliini taset organismis v\u00f5imalik alandada. Leptiini tootmise stimuleerimiseks s\u00f6\u00f6 rohkelt oomega-3-rasvhappeid ja tsinki sisaldavaid roogi. <\/p>\n\n\n\n

\u00d6strogeen ja progesteroon<\/strong><\/h2>\n\n\n\n

Naissuguhormoon \u00f6strogeen kiirendab ainevahetust, progesteroon (kollaskehahormoon) v\u00e4ldib liigset vedelikupeetust kudedes, selle m\u00f5ju ainevahetusele on tuntav n\u00e4iteks l\u00e4bi PMS-s\u00fcndroomi. Menstruaalts\u00fckli teises pooles progesterooni tootmine suureneb, ainevahetus aeglustub, suureneb vajadus magusa ja soolase j\u00e4rele.

Mida saad teha?<\/strong>
Maks aitab lagundada ja eemaldada \u00f6strogeeni ja progesterooni liigset hulka, seet\u00f5ttu peaksid p\u00f6\u00f6rama maksa tervisele erilist t\u00e4helepanu. \u00d5nneks on maksarakkudel k\u00f5rge enesenoorendamisv\u00f5ime. S\u00f6\u00f6 rohkem mahetoitu, hoidu alkoholist, liigsest kohvijoomisest, l\u00f5peta suitsetamine. Maksa koormavad ka rohkelt k\u00fcllastunud rasvu sisaldavad toiduained (rasvane sealiha, rammusad piimatooted). <\/p>\n\n\n\n

Testosteroon ja Kasvuhormoon<\/strong><\/h2>\n\n\n\n

Testosteroon ja kasvuhormoon on v\u00e4ga t\u00e4htsad elemendid aju ja organismi igap\u00e4evases t\u00f6\u00f6s. Testosteroon on meessuguhormoon, mis aitab kasvatada lihaseid. Mida kiirem on ainevahetus, seda suurem on ka testosteroonitase. Kasvuhormoonid stimuleerivad rasvade lagundamist, mille tulemusel v\u00e4heneb organismi rasvaprotsent.

Mida saad teha?<\/strong>
Igasugune f\u00fc\u00fcsiline aktiivsus suurendab kehas testosteroonitaset. Maga piisavalt \u2013 testosterooni ja kasvuhormooni eritub k\u00f5ige rohkem just une ajal. Unetutel on neid hormoone kehas aga ebapiisavalt.<\/p>\n\n\n\n

Kilpn\u00e4\u00e4rmehormoonid<\/strong><\/h2>\n\n\n\n

Reguleerivad kasvu, arengut ja ainevahetust. Tuntuimad kilpn\u00e4\u00e4rmehormoonid on t\u00fcroksiin ja trijoodt\u00fcroniin. Viimane on aktiivne kilpn\u00e4\u00e4rmehormoon, mille \u00fclesanne on soojendada keha, reguleerida ainevahetust ning s\u00fcdame r\u00fctmi ja verer\u00f5hku.
Uuringutes on leitud, et kilpn\u00e4\u00e4rme talitluse aeglustumine \u00fche protsendi v\u00f5rra p\u00f5hjustab ainevahetuse kuueprotsendilist aeglustumist.

Mida saad teha?<\/strong>
Seleen ja tsink on kilpn\u00e4\u00e4rme normaalseks talitluseks v\u00e4ga olulised. S\u00f6\u00f6 t\u00e4isteratooteid, seemneid, p\u00e4hkleid. Hea joodiallikas on kalamaksa\u00f5li, samuti merevetikas.<\/p>\n\n\n\n

Miks vananedes ainevahetus aeglustub?<\/strong><\/h2>\n\n\n\n

Kui v\u00f5rrelda 22- ja 75aastast inimest, on nende ainevahetuse kiiruse vahe umbes 20\u201325 protsenti. Kui n\u00e4iteks 22aastase inimese minimaalne energiavajadus on 1500 kilokalorit, siis 75aastasel on see 1200 kilokalorit. Paljuski on ainevahetuse aeglustumises s\u00fc\u00fcdi hormoonid, eriti kasvuhormooni tootmise v\u00e4henemine keskeas. Vaid inimestel, kes on terve elu olnud sportliku eluviisiga ja kel on toonuses lihased, t\u00f6\u00f6tavad hormoonid pea samasuguse j\u00f5udlusega kui 20aastaselt.<\/p>","protected":false},"excerpt":{"rendered":"

Pidev v\u00e4simus, magusaisu, tujutus ja kaalut\u00f5us annavad m\u00e4rku sellest, et hormonaalne tasakaal on paigast \u00e4ra.Hormoonid m\u00f5jutavad kogu meie keha, sealhulgas ainevahetust, muutes ens\u00fc\u00fcmide aktiivsust v\u00f5i hulka. Hormoonid on v\u00e4ga aktiivsed, isegi v\u00e4ikesed muutused v\u00f5ivad t\u00f5siselt […]<\/p>\n","protected":false},"author":1,"featured_media":3718,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"class_list":["post-3005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=3005"}],"version-history":[{"count":3,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3005\/revisions"}],"predecessor-version":[{"id":3698,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3005\/revisions\/3698"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/3718"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=3005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=3005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=3005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}