Zinthu 12 Zomwe Zimakupangitsani Kunenepa Kwambiri

Zamkati

• 1. Zakudya ndi Zakumwa Zosakaniza
• 2. Mowa
• 3. Mafuta a Trans
• 4. Kusagwira ntchito
• 5. Zakudya Zamapuloteni Ochepa
• 6. Kusamba
• 7. Mabakiteriya Olakwika
• 8. Madzi a Zipatso
• 9. Kupsinjika ndi Cortisol
• 10. Zakudya Zotsika Kwambiri
• 11. Chibadwa
• 12. Kusagona Mokwanira
• Tengani Uthenga Wanyumba

Mafuta owonjezera am'mimba ndi osavulaza kwambiri.

Ndicho chiopsezo cha matenda monga matenda amadzimadzi, mtundu wa 2 shuga, matenda a mtima ndi khansa (1).

Mawu azachipatala amafuta opanda thanzi m'mimba ndi "mafuta owoneka bwino," omwe amatanthauza mafuta ozungulira chiwindi ndi ziwalo zina m'mimba mwanu.

Ngakhale anthu wamba olemera omwe ali ndi mafuta owonjezera m'mimba amakhala pachiwopsezo chazovuta zamankhwala ().

Nazi zinthu 12 zomwe zimakupangitsani kunenepa m'mimba.

1. Zakudya ndi Zakumwa Zosakaniza

Anthu ambiri amadya shuga tsiku lililonse kuposa momwe amaganizira.

Zakudya zopatsa shuga kwambiri zimaphatikizaponso makeke ndi maswiti, komanso zosankha zomwe zimatchedwa "thanzi" monga ma muffin ndi yogurt wachisanu. Soda, zakumwa za khofi ndi tiyi wokoma ndi zina mwazakumwa zotsekemera kwambiri zotsekemera.

Kafukufuku wowunikira awonetsa kulumikizana pakati pa kudya kwambiri shuga ndi mafuta owonjezera m'mimba. Izi zitha kukhala makamaka chifukwa cha kuchuluka kwa fructose ya shuga wowonjezera (,,).

Shuga wokhazikika komanso manyuchi amtundu wa high-fructose amakhala ndi fructose yambiri. Shuga wokhazikika amakhala ndi 50% fructose ndipo high-fructose chimanga chimanga chimakhala ndi 55% fructose.

Pakafukufuku wowerengeka wamasabata 10, anthu onenepa kwambiri komanso onenepa kwambiri omwe amamwa 25% yama calories monga zakumwa zotsekemera za fructose pazakudya zolemetsa zakhala zikuchepa pakumverera kwa insulin komanso kuchuluka kwa mafuta m'mimba ().

Kafukufuku wachiwiri adanenanso kuchepa kwa mafuta oyaka komanso kagayidwe kachakudya pakati pa anthu omwe amatsata zakudya zofananira za high-fructose ().

Ngakhale shuga wambiri wamtundu uliwonse umatha kunenepa, zakumwa zotsekemera zimatha kukhala zovuta kwambiri. Sodas ndi zakumwa zina zotsekemera zimapangitsa kukhala kosavuta kudya Mlingo waukulu wa shuga munthawi yochepa kwambiri.

Kuphatikiza apo, kafukufuku wasonyeza kuti zopatsa mphamvu zamadzimadzi sizikhala ndi zotsatira zofanana pakulakalaka monga zopatsa mphamvu kuchokera pazakudya zolimba. Mukamamwa ma calories, sizimakupangitsani kukhala okhuta kuti musamalipire pakudya zakudya zina zochepa m'malo mwake (,).

Kudya zakudya ndi zakumwa zambiri zomwe zili ndi shuga wambiri kapena mankhwala a chimanga a high-fructose atha kupangitsa mafuta m'mimba kupindula.

2. Mowa

Mowa ukhoza kukhala ndi zotsatira zabwino komanso zovulaza.

Mukamamwa mopitirira muyeso, makamaka ngati vinyo wofiira, imachepetsa chiopsezo chanu cha mtima komanso zilonda (10).

Komabe, kumwa kwambiri kumatha kubweretsa kutupa, matenda a chiwindi komanso mavuto ena azaumoyo ().

Kafukufuku wina wasonyeza kuti mowa umapondereza kuwotcha mafuta ndikuti mafuta owonjezera omwe amamwa mowa amakhala osungidwa ngati mafuta am'mimba - chifukwa chake mawu oti "mimba yamowa" ().

Kafukufuku adalumikiza kumwa kwambiri mowa ndi kunenepa kuzungulira pakati. Kafukufuku wina adapeza kuti amuna omwe amamwa zakumwa zoposa zitatu patsiku anali ndi mwayi wambiri wokhala ndi mafuta m'mimba kuposa amuna omwe samamwa mowa wambiri (,).

Kuchuluka kwa mowa womwe umamwa mkati mwa maola 24 kumawonekeranso kuti kumathandizira.

Pakafukufuku wina, omwe amamwa tsiku lililonse omwe samamwa mowa wocheperako kamodzi patsiku amakhala ndi mafuta ochepa m'mimba, pomwe omwe amamwa mowa pang'ono koma amamwa zakumwa zinayi kapena kupitilira apo pa "masiku akumwa" amakhala ndi mafuta owonjezera m'mimba ().

Kumwa mowa kwambiri kumawonjezera matenda angapo ndipo kumalumikizidwa ndi mafuta owonjezera m'mimba.

3. Mafuta a Trans

Mafuta a Trans ndi mafuta osavomerezeka kwambiri padziko lapansi.

Amapangidwa powonjezera haidrojeni ku mafuta osakwanira kuti awongolere.

Mafuta a Trans nthawi zambiri amagwiritsidwa ntchito kupititsa patsogolo mashelufu azakudya zomwe zili mmatumba, monga ma muffin, zosakaniza ndi kuphika.

Mafuta a Trans awonetsedwa kuti amachititsa kutupa. Izi zimatha kubweretsa kukana kwa insulin, matenda amtima ndi matenda ena osiyanasiyana (, 17,,).

Palinso maphunziro ena azinyama omwe akusonyeza kuti zakudya zomwe zili ndi mafuta opatsirana zimatha kuyambitsa mafuta owonjezera m'mimba (,).

Kumapeto kwa kafukufuku wazaka 6, anyani omwe adadyetsa mafuta 8% opatsa mafuta adayamba kulemera ndipo anali ndi mafuta ochulukirapo m'mimba mwa 33% kuposa anyani omwe amadyetsa 8% monounsaturated mafuta, ngakhale magulu onse awiriwa amalandila mafuta okwanira kuti akhalebe ochepa () .

Mafuta a Trans amawonjezera kutupa komwe kumatha kuyambitsa kukana kwa insulin komanso kuchuluka kwa mafuta am'mimba.

4. Kusagwira ntchito

Kukhala moyo wongokhala ndi chimodzi mwazinthu zazikulu zomwe zimawopsa chifukwa chodwala ().

Kwa zaka makumi angapo zapitazi, anthu ambiri sakhala okangalika. Izi mwina zathandizira pakukwera kwamanenepa kwambiri, kuphatikiza kunenepa kwam'mimba.

Kafukufuku wamkulu wochokera ku 1988-2010 ku US adapeza kuti panali kuwonjezeka kwakukulu pakuchepetsa, kulemera ndi m'mimba mwa abambo ndi amai ().

Kafukufuku wina wowonera anayerekezera azimayi omwe amawonera ma TV opitilira maola atatu patsiku ndi omwe samawonera ola limodzi patsiku.

Gulu lomwe limayang'ana TV kwambiri linali ndi chiopsezo kangapo kawiri cha "kunenepa kwambiri m'mimba" poyerekeza ndi gulu lomwe limayang'ana TV yocheperako ().

Kafukufuku wina akuwonetsanso kuti kusagwira ntchito kumathandizira kupezanso mafuta am'mimba pambuyo pochepetsa thupi.

Pakafukufukuyu, ofufuza adanenanso kuti anthu omwe adachita zolimbana ndi masewera olimbitsa thupi kwa chaka chimodzi atachepa thupi adatha kupewa kupezanso mafuta m'mimba, pomwe omwe sanachite zolimbitsa thupi anali ndi kuchuluka kwa 25-38% yamafuta am'mimba ().

Kusagwira ntchito kungalimbikitse kuwonjezeka kwa mafuta m'mimba. Kukana komanso kuchita masewera olimbitsa thupi mozungulira kumatha kuteteza mafuta am'mimba pambuyo pochepetsa thupi.

5. Zakudya Zamapuloteni Ochepa

Kupeza mapuloteni okwanira ndizofunikira kwambiri popewa kunenepa.

Zakudya zamapuloteni kwambiri zimakupangitsani kuti mukhale okhutira komanso okhutitsidwa, kuwonjezera kuchuluka kwa kagayidwe kanu ndikupangitsa kuti muchepetse kudya kwa kalori (,).

Mosiyana ndi izi, kudya mapuloteni ochepa kumatha kukupangitsani kukhala ndi mafuta m'mimba nthawi yayitali.

Kafukufuku wowerengeka wamkulu akuwonetsa kuti anthu omwe amadya mapuloteni ochulukirapo sangakhale ndi mafuta owonjezera m'mimba (,,).

Kuphatikiza apo, kafukufuku wazinyama apeza kuti mahomoni omwe amadziwika kuti neuropeptide Y (NPY) amatsogolera kukulitsa njala ndikulimbikitsa mafuta am'mimba. Magulu anu a NPY amakula mukamadya mapuloteni ochepa (,,).

Kudyetsa mapuloteni ochepa kumatha kuyambitsa njala komanso mafuta amimba. Zingathenso kuwonjezera hormone ya njala yotchedwa neuropeptide Y.

6. Kusamba

Kupeza mafuta am'mimba panthawi yomwe akusamba ndikofala kwambiri.

Pakutha msinkhu, mahomoni a estrogen amauza thupi kuti liyambe kusunga mafuta m'chiuno ndi ntchafu pokonzekera kutenga pakati. Mafuta ochepetsa awa si owopsa, ngakhale atha kukhala ovuta kwambiri kutaya nthawi zina ().

Kusamba kumachitika chaka chimodzi pambuyo poti mkazi wasamba msambo.

Pakadali pano, milingo yake ya estrogen imatsika kwambiri, ndikupangitsa kuti mafuta azisungidwa m'mimba, osati m'chiuno ndi ntchafu (,).

Amayi ena amakhala ndi mafuta ambiri m'mimba panthawiyi kuposa ena. Izi zitha kukhala chifukwa cha majini, komanso msinkhu womwe kusamba kumayamba. Kafukufuku wina adapeza kuti azimayi omwe amaliza kusamba akadali achichepere amakhala ndi mafuta ochepa m'mimba ().

Kusintha kwa mahomoni pakusamba kumabweretsa kusintha kosungira mafuta kuchokera m'chiuno ndi ntchafu kupita pamafuta owoneka m'mimba.

7. Mabakiteriya Olakwika

Mitundu mazana a mabakiteriya amakhala m'matumbo mwanu, makamaka m'matumbo mwanu. Ena mwa mabakiteriyawa amapindulitsa thanzi, pomwe ena amatha kuyambitsa mavuto.

Mabakiteriya m'matumbo anu amadziwikanso kuti zomera zanu zam'mimba kapena microbiome. Thanzi ndilofunika kuti chitetezo cha mthupi chitetezeke komanso kupewa matenda.

Kusagwirizana m'matumbo a m'matumbo kumawonjezera chiopsezo chanu chokhala ndi matenda amtundu wa 2, matenda amtima, khansa ndi matenda ena ().

Palinso kafukufuku wosonyeza kuti kukhala ndi thanzi labwino m'matumbo kungalimbikitse kunenepa, kuphatikiza mafuta am'mimba.

Ofufuza apeza kuti anthu onenepa kwambiri amakhala ndi ziwerengero zambiri za Makampani olimbirana mabakiteriya kuposa anthu olemera bwino. Kafukufuku akuwonetsa kuti mabakiteriya amtunduwu atha kukulitsa kuchuluka kwa ma calorie omwe amalowetsedwa pachakudya (,).

Kafukufuku wina wazinyama adapeza kuti mbewa zopanda mabakiteriya zimapeza mafuta ochulukirapo pomwe zimalandira ma fecal mabakiteriya okhudzana ndi kunenepa kwambiri, poyerekeza ndi mbewa zomwe zimalandira mabakiteriya olumikizidwa ndi kuonda ().

Kafukufuku wamapasa owonda komanso onenepa kwambiri ndipo amayi awo atsimikizira kuti pali "pachimake" chofanana cha zomera zomwe zimagawana pakati pa mabanja zomwe zingakhudze kunenepa, kuphatikiza komwe kulemera kwake kwasungidwa ().

Kukhala ndi kuchepa kwa m'matumbo mabakiteriya kumatha kubweretsa kunenepa, kuphatikiza mafuta am'mimba.

8. Madzi a Zipatso

Madzi azipatso ndi chakumwa chobisalira.

Ngakhale msuzi wopanda zipatso wa 100% uli ndi shuga wambiri.

M'malo mwake, 8 oz (250 ml) ya madzi apulo ndi kola iliyonse imakhala ndi magalamu 24 a shuga. Madzi ofananawo a mphesa amakhala ndi magalamu 32 a shuga (42, 43, 44).

Ngakhale madzi azipatso amapereka mavitamini ndi michere, fructose yomwe imakhalamo imatha kuyendetsa kukana kwa insulin ndikulimbikitsa mafuta m'mimba ().

Kuphatikiza apo, ndi gwero lina lamafuta amadzimadzi omwe ndi osavuta kudya ochulukirapo, komabe amalephera kukhutiritsa chilakolako chanu monga chakudya cholimba (,).

Madzi azipatso ndi chakumwa chokhala ndi shuga wambiri chomwe chingalimbikitse kukana kwa insulin komanso kupindula ndi mafuta m'mimba mukamwa kwambiri.

9. Kupsinjika ndi Cortisol

Cortisol ndi hormone yomwe ndi yofunikira kuti munthu apulumuke.

Amapangidwa ndimatenda a adrenal ndipo amadziwika kuti "mahomoni opsinjika" chifukwa amathandizira thupi lanu kukweza yankho la kupsinjika.

Tsoka ilo, limatha kubweretsa kunenepa likapangidwa mopitirira muyeso, makamaka mdera.

Kwa anthu ambiri, kupsinjika kumayambitsa kudya kwambiri. Koma m'malo mopatsa mafuta owonjezera thupi lonse, cortisol imalimbikitsa kusungidwa kwamafuta m'mimba (,).

Chosangalatsa ndichakuti, azimayi omwe ali ndi ziuno zazikulu molingana ndi chiuno chawo amapezeka kuti amatulutsa cortisol yambiri akapanikizika ().

Hormone cortisol, yomwe imatulutsidwa chifukwa cha kupsinjika, imatha kubweretsa mafuta m'mimba. Izi ndizowona makamaka kwa azimayi omwe ali ndi ziwerengero zazikulu m'chiuno mpaka m'chiuno.

10. Zakudya Zotsika Kwambiri

CHIKWANGWANI ndichofunikira kwambiri kuti mukhale ndi thanzi labwino komanso kuwongolera kunenepa kwanu.

Mitundu ina ya CHIKWANGWANI imatha kukuthandizani kuti mukhale okwanira, kukhazikika pamahomoni amanjala ndikuchepetsa kuyamwa kwa kalori kuchokera pachakudya (, 50).

Pakafukufuku owerengera amuna ndi akazi 1,114, kudya kwama fiber kosungunuka kumalumikizidwa ndi mafuta ochepera m'mimba.Pakukula kwa magalamu 10 aliwonse osungunuka kwamafuta panali kuchepa kwa 3.7% kwamafuta am'mimba ().

Zakudya zomwe zili ndi ma carbs oyeretsedwa komanso zotsika kwambiri zimangokhala ndi zotsutsana ndi njala komanso kunenepa, kuphatikiza kuchuluka kwamafuta am'mimba (,,).

Kafukufuku wina wamkulu adapeza kuti mbewu zonse zamtundu wapamwamba zimalumikizidwa ndi mafuta ochepera m'mimba, pomwe mbewu zoyengedwa zimalumikizidwa ndi mafuta am'mimba ().

Chakudya chomwe chimakhala ndi michere yocheperako komanso njere zoyengedwa kwambiri zitha kubweretsa mafuta ochulukirapo m'mimba.

11. Chibadwa

Chibadwa chimakhala ndi gawo lalikulu pachiwopsezo cha kunenepa kwambiri ().

Mofananamo, zikuwoneka kuti chizolowezi chosunga mafuta m'mimba chimakhudzidwa ndi chibadwa (,,).

Izi zikuphatikiza jini ya cholandirira yomwe imayang'anira cortisol ndi jini yomwe imayambitsa leptin receptor, yomwe imayang'anira kudya kwa kalori ndi kulemera ().

Mu 2014, ofufuza adazindikira majini atatu atsopano omwe amakhudzana ndi kuchuluka kwa m'chiuno mpaka m'chiuno komanso kunenepa kwambiri m'mimba, kuphatikiza awiri omwe amapezeka mwa akazi okhaokha).

Komabe, kafukufuku wochulukirapo ayenera kuchitidwa m'derali.

Chibadwa chimakhala ndi gawo lalikulu m'chiuno mpaka m'chiuno komanso kusungira mafuta owonjezera monga mafuta am'mimba.

12. Kusagona Mokwanira

Kugona mokwanira ndikofunikira pa thanzi lanu.

Kafukufuku ambiri adalumikizanso kugona mokwanira ndi kunenepa, komwe kumatha kuphatikizira mafuta am'mimba (,,).

Kafukufuku wina wamkulu adatsata azimayi opitilira 68,000 kwazaka 16.

Omwe amagona maola 5 kapena ochepera usiku anali ndi 32% mwayi wopeza ma 32 lbs (15 kg) kuposa omwe amagona pafupifupi maola 7 ().

Matenda ogona amathanso kubweretsa kunenepa. Chimodzi mwamavuto omwe amapezeka kwambiri, kugona tulo, ndi momwe kupuma kumayima mobwerezabwereza usiku chifukwa cha minofu yofewa pakhosi yotseka njira yopita.

Pakafukufuku wina, ofufuza adapeza kuti amuna onenepa kwambiri omwe ali ndi vuto la kugona amakhala ndi mafuta m'mimba kuposa amuna onenepa kwambiri opanda vuto ().

Kugona pang'ono kapena kugona pang'ono kumatha kubweretsa kunenepa, kuphatikiza mafuta am'mimba.

Tengani Uthenga Wanyumba

Zinthu zambiri zosiyanasiyana zimatha kukupangitsani kukhala ndi mafuta owonjezera m'mimba.

Pali zochepa zomwe simungathe kuchita zambiri, monga majini anu ndi kusintha kwa mahomoni pakutha. Koma palinso zinthu zambiri zomwe mungachite angathe kulamulira.

Kupanga zisankho zabwino pazakudya ndi zomwe muyenera kupewa, kuchuluka kwa masewera olimbitsa thupi komanso momwe mungathetsere kupsinjika kumatha kukuthandizani kuti muchepetse mafuta am'mimba.