Zakudya kuti muchepetse kunenepa kwambiri

Zakudya zolemetsa mwachangu ndimtundu wa zakudya zomwe mumatsitsa kuposa kilogalamu imodzi, kilogalamu imodzi pa sabata milungu ingapo. Kuchepetsa thupi msanga mumadya ma calories ochepa.

Zakudya izi nthawi zambiri zimasankhidwa ndi anthu onenepa kwambiri omwe amafuna kuonda msanga. Zakudya izi sizovomerezeka kawirikawiri ndi omwe amapereka chithandizo chamankhwala. Anthu omwe azidya izi ayenera kutsatiridwa mosamala ndi omwe amakupatsani. Kuchepetsa thupi mwachangu sikungakhale kotetezeka kwa anthu ena kuchita okha.

Zakudya izi zimayenera kugwiritsidwa ntchito kwakanthawi kochepa ndipo nthawi zambiri sizimavomerezeka kwa milungu ingapo. Mitundu yazakudya zoperewera mofulumira imafotokozedwa pansipa.

Anthu omwe amachepetsa thupi mwachangu amakhala ndi mwayi wopezanso kulemera pakapita nthawi kuposa anthu omwe amachepetsa thupi pang'onopang'ono kudzera pazakudya zochepa kwambiri. Kuchepetsa thupi ndi nkhawa yayikulu mthupi, ndipo kuyankha kwa mahomoni pakuchepetsa mphamvu kumakhala kwamphamvu kwambiri. Kuyankha kwa mahomoni ndi chimodzi mwazifukwa zomwe kuchepa thupi kumachedwetsa pakapita nthawi komanso chifukwa chomwe kunenepa kumakhalapo pomwe zakudya zaimitsidwa kapena kupumula.

Pa VLCD, mumatha kukhala ndi zopatsa mphamvu zochepa zokwana ma 800 calories patsiku ndipo mumatha kuchepa mapaundi 3 mpaka 5 sabata. Ma VLCD ambiri amagwiritsa ntchito m'malo mwa chakudya, monga mafomula, supu, kugwedeza, ndi mipiringidzo m'malo modya nthawi zonse. Izi zimathandizira kuti mupeze zakudya zonse zofunika tsiku lililonse.

VLCD imangolimbikitsidwa kwa achikulire omwe onenepa kwambiri ndipo amafunika kuchepa thupi pazifukwa zathanzi. Zakudya izi nthawi zambiri zimagwiritsidwa ntchito asanachite opaleshoni yolemetsa. Muyenera kugwiritsa ntchito VLCD mothandizidwa ndi omwe amakupatsani. Akatswiri ambiri samalimbikitsa kugwiritsa ntchito VLCD kwa milungu yopitilira 12.

Zakudya izi nthawi zambiri zimaloleza pafupifupi ma calorie 1,000 mpaka 1,200 patsiku kwa azimayi ndi 1,200 mpaka 1,600 calories patsiku la amuna. LCD ndi chisankho chabwino kuposa VLCD kwa anthu ambiri omwe akufuna kuonda mwachangu. Koma muyenera kuyang'aniridwa ndi omwe amakupatsani. Simuchepetsa thupi mwachangu ndi LCD, koma mutha kuonda kwambiri ndi VLCD.

LCD itha kugwiritsira ntchito zosakaniza zosinthira ndi chakudya chokhazikika. Izi zimapangitsa kukhala kosavuta kutsatira kuposa VLCD.

Njirayi yakhala yotchuka kwambiri. Nthawi zambiri zimafaniziridwa ndi kusala, koma njira ziwirizi ndizosiyana pang'ono. Zakudya zoletsedwa ndi nthawi zimachepetsa kuchuluka kwamaola patsiku omwe mungadye. Njira yotchuka ndi 16: 8. Pazakudya izi, muyenera kudya zakudya zanu zonse munthawi ya ola 8, mwachitsanzo 10 mpaka 6p. Nthawi yotsala simungadye chilichonse. Pali maphunziro ena omwe njirayi ingapangitse kuti muchepetse kunenepa msanga, koma pakadali pano palibe chidziwitso chochepa chokhudzana ndi kuchepa kwa thupi.

Kusala kudya ndi njira yakale yoletsa ma caloric. Yakhala yotchuka kwambiri posachedwapa. Izi ndichifukwa choti maphunziro ena a nyama ndi anthu awonetsa phindu pakusala kwa anthu omwe ali ndi matenda ashuga komanso kunenepa kwambiri. Pali mitundu yambiri yosala kudya ndipo sizikudziwika bwino kuti ndi iti yomwe ingakhale yabwino kwambiri. Imodzi mwazotchuka kwambiri ndi dongosolo la 5: 2. Izi zimakhudza masiku 2 sabata kapena kusala kudya kapena VLCD ndi masiku 5 pa sabata akudya zomwe mumadya. Zakudya zomwe zimaphatikizira kusala zimatha kuyambitsa kuwonda mwachangu.

Zakudya zina zotchuka zimachepetsanso kwambiri zopatsa mphamvu kuti muchepetse thupi msanga. Nthawi zina, zakudya izi sizikhala zotetezeka. Nthaŵi zambiri, zakudya izi sizikhala zokhazikika kwa nthawi yayitali kuti zizichepetsa kuchepa kwakanthawi. Mukasiya kudya, mumakhala pachiwopsezo chobwezeretsanso thupi ngati mungayambiretu kudya. Kwa anthu ambiri, ndibwino kwambiri kusankha zakudya zomwe mungataye mapaundi 1/2 mpaka mapaundi (225 magalamu mpaka 500 magalamu) sabata.

Kutaya thupi mwachangu kumakhudza kudula makilogalamu kuposa kulimbitsa thupi. Lankhulani ndi omwe amakupatsani zomwe muyenera kuchita mukakhala pa zakudya zamtunduwu. Wothandizira anu akhoza kunena kuti mudikire mpaka mutakhala ndi zakudya zazitali kuti muyambe kuchita masewera olimbitsa thupi.

Chakudya chowonda kwambiri nthawi zambiri chimakhala cha anthu omwe ali ndi mavuto azaumoyo chifukwa cha kunenepa kwambiri. Kwa anthu awa, kuchepa thupi msanga kungathandize kusintha:

• Matenda a shuga
• Cholesterol wokwera
• Kuthamanga kwa magazi

Muyenera kutsatira imodzi mwazakudya izi mothandizidwa ndi omwe amakupatsani. Kutaya mapaundi opitilira 1 kapena 2 (0,5 mpaka 1 kg) pa sabata sikotetezeka kwa anthu ambiri. Zingakupangitseni kuti muchepetse kuchepa kwa minofu, madzi, ndi mafupa. Kutaya thupi mwachangu kungayambitsenso zovuta zina kuphatikiza:

• Miyala
• Gout
• Kutopa
• Kudzimbidwa
• Kutsekula m'mimba
• Nseru

Anthu omwe amachepetsa thupi mwachangu amakhalanso ndi mwayi wowonjezera kunenepa msanga. Izi zitha kubweretsa zovuta zina zathanzi.

Mwambiri, kudya mwachangu kuwonda sikabwino kwa ana. Zingakhale zosatetezeka kwa achinyamata, amayi apakati kapena achikulire pokhapokha ngati wothandizirayo akuvomereza.

Ngati muli ndi thanzi labwino, ndibwino kuti mukalankhule ndi omwe akukupatsani musanayambe izi kapena njira iliyonse yazakudya kuti muchepetse thupi.

Zakudya zochepa kwambiri za kalori; VLCD; Zakudya zonenepa kwambiri; LCD; Zakudya zochepa kwambiri zamagetsi; Kuwonda - kuwonda msanga; Onenepa - kuwonda msanga; Kunenepa kwambiri - kuwonda msanga; Zakudya - kuwonda msanga; Kusala kwakanthawi - kuwonda mwachangu; Kudya kanthawi kochepa - kuchepa thupi msanga

• Kuchepetsa thupi
• Kudya kwa Yo-yo

Webusaiti ya Academy of Nutrition and Dietetics. Njira za 4 zomwe zakudya zopatsa mafuta ochepa kwambiri zingawononge thanzi lanu. www.eatright.org/health/weight-loss/your-health-and-your-weight/4-ways-low-calorie-diets-can-sabotage-your-health. Idasinthidwa Disembala 2019. Idapezeka pa Julayi 10, 2020.

Webusaiti ya Academy of Nutrition and Dietetics. Kukhala kutali ndi zakudya zomwe amakonda. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. Idasinthidwa mu February 2019. Idapezeka pa Julayi 10, 2020.

Wogulitsa EM. Kunenepa kwambiri. Mu: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, olemba. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 40.

Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Kuchita bwino kwa zakudya zopanda mphamvu pakuchepetsa kuchepa: kuwunika mwatsatanetsatane ndikuwunika meta kwamayeso olamulidwa mosasintha. Obes Chiv. 2016; 17 (3): 225-234. [Adasankhidwa] PMID: 26775902 pubed.ncbi.nlm.nih.gov/26775902/.

• Zakudya
• Kulemera Kunenepa