How to Train the HORMONE OF THE HUNGER ghrelin: 10 little tricks
Grelin is a peptide hormone that possesses the properties of gonadoliberin and other metabolic and endocrine functions, synthesized by cells in the gastrointestinal tract. Prohormone ghrelin is produced mainly by P / D1-cells of the mucous membrane of the fundus of the stomach.
The level of ghrelin before meals increases, and after meals decreases. It is believed that it mutually complements the hormone leptin produced in adipose tissue, which causes saturation when present at higher concentrations. With some bariatric procedures, the ghrelin level in patients decreases, causing satiety before it usually occurs in healthy people.
You want to eat all the time, and you do not know what to do about it? First of all, it is necessary to understand that the body controls the amount of absorbed food with the help of two hormones - the hormone of hunger ghrelin and the hormone of saturation of leptin . Accordingly, the first of them causes a feeling of hunger, and the second - suppresses the appetite. And the higher the level of ghrelin in the body, the more difficult it is for you to resist the craving for food, because against nature we are powerless. However, there are small tricks with which you can influence the physiological processes involved in controlling the feelings of hunger.
Little tricks - how to suppress the hormone of hunger ghrelin
Certain foods, drinks and practices start the process of producing the hormone of hunger ghrelin, which entails the appearance of a brutal appetite, which it is simply impossible to ignore. Sometimes you want to eat, despite the fact that you are not really hungry.
How can you suppress the hormone of hunger?
The hormone of hunger ghrelin can be controlled!
✔ Eat foods that stretch the walls of the stomach
Foods high in fiber, such as fruits, vegetables, whole grains and seeds, stretch the walls of your stomach. As a result, a hormonal reaction is triggered, due to which you feel full: the level of ghrelin decreases, and the level of leptin, respectively, rises.
Avoid processed foods that contain white flour (pasta, crackers, cookies, cakes, cupcakes, etc.) because they do not stretch the walls of the stomach, and the level of ghrelin during their use remains unchanged.
✔ Stock up with pine nuts
They contain pinolenic acid - omega-3 fatty acid, which stimulates the production of cholecystokinin, a hormone that, together with leptin, plays an important role in suppressing appetite.
✔ Trace omega-3 fatty acids
Salmon, tuna, trout, aft cabbage, chia and flax seeds, in which the omeg-3 content is high enough, help many processes in the body, including. suppress inflammation in the brain tissues and promote better connection of leptin with brain cells.
✔ Balance the digestive process
Remember that a proper digestive process requires a healthy digestive tract. The imbalance of ghrelin and leptin is often associated with abnormalities in GIT.
Products with probiotics, such as yogurt and sauerkraut, help restore the balance of bacteria necessary for normal digestion of food. In addition, products containing inulin help increase the number of beneficial bacteria. Such products include: onions, garlic, bananas and leeks.
✔ Drink green tea
This drink contains an antioxidant epigallocatechin-3-gallate, which helps to increase the level of cholecystokinin.
✔ Try not to abuse fat
To increase the level of the hormone of hunger, ghrelin is promoted by a diet in which fats predominate.
Moreover, the abuse of fats leads to a decrease in taste sensitivity.
✔ Eat less foods with fructose
Fructose prevents the production of the hormone saturation of leptin and promotes an increase in the level of ghrelin.
In this scenario, the risk of consuming a large number of calories increases significantly.
✔ Sleep well
Studies show that a regular sleep of less than 7 hours is associated with an increase in the level of the hormone of hunger and a decrease in the level of the hormone saturation.
That's why people who do not sleep are prone to overeating.
✔ Do not forget about training
Regular exercises benefit the digestive system, and help the body produce leptin.
✔ Struggle with stress
The stress hormone cortisol promotes the appearance of cravings for high-carbohydrate and fatty foods.
Walk on nature, listen to relaxing music, learn to meditate, sign up for a massage - do everything to not let stress overcome you.
Via estet-portal.com & wiki