Kunenepa mutasiya kusuta: Zoyenera kuchita

Anthu ambiri amalemera akasiya kusuta ndudu. Pafupifupi, anthu amapeza mapaundi 5 mpaka 10 (2.25 mpaka 4.5 kilogalamu) m'miyezi atasiya kusuta.

Mutha kusiya kusiya ngati mukuda nkhawa zowonjezera kunenepa. Koma kusuta fodya ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino. Mwamwayi, pali zinthu zomwe mungachite kuti muchepetse thupi lanu mukasiya.

Pali zifukwa zingapo zomwe zimapangitsa kuti anthu azilemera akasiya ndudu. Zina zimakhudza momwe chikonga chimakhudzira thupi lanu.

• Chikonga cha mu ndudu chimafulumizitsa kagayidwe kanu. Nicotine imakulitsa kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limagwiritsa ntchito popumula pafupifupi 7% mpaka 15%. Popanda ndudu, thupi lanu limatha kuwotcha chakudya pang'onopang'ono.
• Ndudu zimachepetsa njala. Mukasiya kusuta, mutha kumva njala.
• Kusuta ndichizolowezi. Mukasiya, mutha kulakalaka zakudya zamafuta ambiri kuti musinthe ndudu.

Pamene mukukonzekera kusiya kusuta, Nazi zinthu zina zomwe mungachite kuti muchepetse kunenepa kwanu.

• Khalani achangu.Kuchita masewera olimbitsa thupi kumakuthandizani kuwotcha mafuta. Itha kukuthandizaninso kupewa kulakalaka zakudya zopanda thanzi kapena ndudu. Ngati mumachita masewera olimbitsa thupi, mungafunike kuchita masewera olimbitsa thupi kwa nthawi yayitali kapena kangapo kuti muwotche mafuta omwe amagwiritsidwa ntchito pothandiza kuchotsa.
• Gulani zakudya zogulira bwino. Sankhani zomwe mudzagule musanafike ku sitolo. Lembani mndandanda wazakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, ndi yogurt yamafuta ochepa omwe mungadye osadya ma calories ambiri. Sakani zakudya zazing'ono zamafuta ochepa zomwe zingapangitse manja anu kukhala otanganidwa, monga maapulo osenda, kaloti zazing'ono, kapena mtedza wosadulidwa kale.
• Sanjani ndi chingamu chopanda shuga. Ikhoza kusunga pakamwa panu popanda kuwonjezera zopatsa mphamvu kapena kuwonetsa mano anu ku shuga.
• Pangani zakudya zoyenera. Pangani dongosolo labwino la chakudya pasadakhale kuti muthe kulimbana ndi zilakolako zikafika. Ndikosavuta kunena kuti "ayi" kuzakudya zokazinga za nkhuku ngati mukuyang'ana kutsogolo kwa nkhuku yowotcha yokhala ndi masamba kuti mudye.
• Musalole kuti mukhale ndi njala kwambiri. Njala yaying'ono ndichinthu chabwino, koma ngati muli ndi njala yoti muyenera kudya nthawi yomweyo, mumakhala ndi mwayi wopeza njira yosankhira zakudya. Kuphunzira kudya zakudya zomwe zimakhuta kungathandizenso kupewa njala.
• Gonani bwino. Ngati nthawi zambiri simugona mokwanira, muli pachiwopsezo chachikulu chowonjezerapo kunenepa.
• Samalani ndi kamwedwe kanu. Mowa, shuga zotsekemera, ndi timadziti tokometsera titha kutsika mosavuta, koma zimawonjezera, ndipo zimatha kubweretsa kunenepa. Yesani madzi owala ndi msuzi wa zipatso 100% kapena tiyi wazitsamba m'malo mwake.

Kuleka chizoloŵezi kumatenga nthawi kuti uzolowere, mwakuthupi komanso mwamalingaliro. Chitani chimodzi chimodzi. Ngati mwalemera koma mumatha kusuta ndudu, zithokozeni. Pali maubwino ambiri osiyira.

• Mapapu anu ndi mtima wanu zidzakhala zolimba
• Khungu lanu liziwoneka laling'ono
• Mano ako adzakhala oyera
• Mudzakhala ndi mpweya wabwino
• Tsitsi lanu ndi zovala zanu zimanunkhira bwino
• Mudzakhala ndi ndalama zambiri mukamagula ndudu
• Mudzachita bwino pamasewera kapena zochitika zina zakuthupi

Ngati mwayesapo kusiya kusuta ndikubwereranso, omwe amakuthandizani paumoyo wanu atha kupereka lingaliro la mankhwala osinthira chikonga. Mankhwala omwe amabwera ngati chigamba, chingamu, kupopera m'mphuno, kapena inhaler amakupatsani mankhwala ochepa a chikonga tsiku lonse. Amatha kuthandizira kusintha kosuta ndikusuta.

Mukayamba kunenepa pambuyo posiya ndipo simungataye mtima, mutha kukhala ndi zotsatira zabwino m'dongosolo lolinganizidwa. Funsani omwe akukuthandizani kuti alimbikitse pulogalamu yomwe ili ndi mbiri yabwino yomwe ingakuthandizeni kuti muchepetse kunenepa m'njira yokhazikika.

Ndudu - kunenepa; Kusuta fodya - kunenepa; Fodya wopanda utsi - kunenepa; Kutha fodya - kunenepa; Kutha kwa chikonga - kunenepa; Kuchepetsa thupi - kusiya kusuta

Farley AC, Hajek P, Lycett D, Aveyard P. Njira zopewera kunenepa mukasiya kusuta. Dongosolo La Cochrane Syst Rev. 2012; 1: CD006219. PMID: 22258966 adasankhidwa.ncbi.nlm.nih.gov/22258966/.

Smokefree.gov tsamba. Kuchita ndi kunenepa. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Idapezeka pa Disembala 3, 2020.

Ussher MH, Taylor AH, Faulkner GE. Chitani zinthu zothandiza kusuta fodya. Dongosolo La Cochrane Syst Rev. 2014; (8): CD002295. PMID: 25170798 adatuluka.ncbi.nlm.nih.gov/25170798/.

Wogulitsa RH, Symons AB. Kulemera ndi kuwonda. Mu: Wogulitsa RH, Symons AB, eds. Kusiyanitsa Kusiyanitsa kwa Madandaulo Omwe Amakonda. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2018: mutu 36.

Wiss DA. Udindo wazakudya pakubwezeretsa bongo: zomwe timadziwa komanso zomwe sitidziwa. Mu: Danovitch I, Mooney LJ, olemba.Kuwunika ndi Chithandizo cha Kuledzera. St Louis, MO: Elsevier; 2019: mutu 2.

• Kusiya Kusuta
• Kulemera Kunenepa