Zosintha Zing'onozing'ono Zomwe Zimathandiza Kuchepetsa Kunenepa

Zamkati

• Yang'aniraninso Mawerengedwe A Makalori Anu
• Idyani Mapuloteni Ambiri Obzala
• Sewerani Mwanzeru, Osati Movutirapo
• Konzani Nthawi Yambiri ya R&R
• Dzilemereni Tsiku Lililonse
• Onaninso za

Munagwira ntchito molimbika kuti muchepetse thupi, ndipo mumamva kuwawa. Tsopano pakubwera vuto lotsatira: kuletsa. Mosakayikira mudamvapo za Wotayika Kwambiri kuphunzira koyambirira kwa chaka chino komwe anapeza opikisana nawo 13 mwa 14 anali atapezanso kulemera kwakukulu m'zaka zisanu ndi chimodzi. (Apa: Choonadi Chokhudza Kuchepetsa Kunenepa Pambuyo Pa Kutaya Kwakukulu Kwambiri.) Mwadzidzidzi, mitu yankhani ikumveka kuti kubwerezabwereza kunenepa sikungapeweke. Koma apa pali mfundo yake: Si zoona. Pulogalamu ya Wotayika Kwambiri Ochita nawo masewerawa ndi achilendo chifukwa adachepetsa thupi, zomwe ndizovuta kuzisamalira kwakanthawi. Pakati pa anthu omwe amataya kulemera kochepa kwambiri (ie, ambiri a ife), 60 peresenti amasunga zambiri, malinga ndi kafukufuku waposachedwapa. Zomwe zimangofunika ndi zakudya zoyenera komanso zolimbitsa thupi, akutero Caroline Apovian, MD, katswiri wa kunenepa kwambiri ku Boston University School of Medicine.

Choyamba, mvetsetsani momwe kuchepa thupi kumasinthira thupi lanu. (Kupatulapo ubwino wonse wa thanzi, ndiko.) Mukataya mapaundi ochuluka, thupi lanu limapita ku "njala mode." Dongosolo lanu limachedwetsa kupanga kwake kwa leptin, timadzi timene timatulutsa chikhumbo chanu cha kudya, pomwe nthawi yomweyo imatulutsa ghrelin, mahomoni omwe amakupangitsani njala, akutero Louis J. Aaronne, MD, mkulu wa Comprehensive Weight Control Center. ku Weill Cornell Medicine ndi New York-Presbyterian ndi wolemba Kusintha Zakudya Zanu za Biology.

Nkhani yabwino: Nthawi zambiri mumatha kuchepa mpaka 10 peresenti ya kulemera kwanu osayambitsa kusintha kwa mahomoni, Dr. Aronne akuti. Chifukwa chake mayi wa mapaundi 150 amatha kukhetsa pafupifupi mapaundi 15 ndikuwasunga popanda kukana. Koma ngakhale mutataya zochulukirapo, kukhalabe ndi kulemera kwatsopano kumatheka ndi njira zotsimikiziridwa ndi sayansi.

Yang'aniraninso Mawerengedwe A Makalori Anu

Mukakhala mukukonzekera, mutha kudya zambiri tsiku lililonse kuposa momwe mumadyera. Koma simungakhale ndi zochulukira, chifukwa ndalama zonse zomwe mumagwiritsa ntchito mphamvu - kuchuluka kwa ma calories omwe mumawotcha mukuchita zinthu tsiku lonse - kwatsika kwambiri, kotero kuti kuchepa thupi ndi 10 peresenti kumachepetsa kagayidwe kanu kagayidwe kachakudya ndi 20 mpaka 25. peresenti.

Mwamwayi, pali njira yodziwira kuchuluka kwa momwe mungadye ndikukhalabe ochepa: pogwiritsa ntchito National Institutes of Health body-weight planner. Phatikizani ziwerengero zanu "zisanachitike" kenako, zikafunsa kuti mukwaniritse cholinga chanu, perekani nambala yanu yapano. Imawerengera kuchuluka kwa ma calories omwe mungadye potengera chidziwitsocho. Kuchokera pamenepo, mungafunikire kuchita zosintha pang'ono. Onani momwe mukuchitira pakuwerengera kwa ma calorie kwatsopanoko: Chotsani pang'ono ngati mukupeza kuti mukulemeranso, kapena onjezerani pang'ono ngati muli wolusa, akutero Amy E. Rothberg, MD, Ph.D., director of the weight- chipatala cha kasamalidwe ku University of Michigan. Yesetsani mpaka mutapeza zomwe zikukuyenderani bwino.

Idyani Mapuloteni Ambiri Obzala

Kuchulukitsa kuchuluka kwa mapuloteni kumakuthandizani kuti mukhale ndi minofu yambiri, zomwe zimapangitsa kuti metabolism yanu ikhale yosangalatsa. Koma mtundu wa mapuloteni omwe mumadya umapangitsa kusiyana konse. Dzazani zakudya zanu ndi nyemba zambiri, nandolo, nandolo, ndi mphodza pamodzi ndi mapuloteni a nyama. Kafukufuku waposachedwa wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti kudya chikho cha 3/4 cha zakudya izi tsiku ndi tsiku kumathandiza anthu kuti achepetse kuchepa powapangitsa kukhala omasuka. "Nyemba ndi mphodza zimathandiza kuti insulin izikhala yolimba, zomwe zimalepheretsa njala zomwe zingayambitse kudya mopitirira muyeso," atero a David Ludwig, M.D., katswiri wazochepetsa thupi ku Harvard Medical School komanso wolemba Njala Nthawizonse? (Onani maphikidwe awa a zamasamba kuti muwonjezere kulimbikitsidwa kopanda nyama.)

Sewerani Mwanzeru, Osati Movutirapo

Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndikofunikira kwambiri - muyenera kukhala olimbikira kuti mukhalebe ndi kulemera kwanu kwatsopano kuposa momwe munachitira kuti muchepetse mapaundi chifukwa kagayidwe kanu kakuchepa pang'ono tsopano, Dr. Aaronne akuti. Koma sizitanthauza kuti mumayenera kuchita khama tsiku lililonse. Ola limodzi lochita zinthu zolimbitsa thupi monga kuyenda mwachangu kapena kuchita masewera olimbitsa thupi monga kukwera njinga yanu kumapangitsa kuti musachepe, akutero Holly Wyatt, M.D., wotsogolera wamkulu wa Anschutz Health and Wellness Center pa Yunivesite ya Colorado. (Mutha kuchita mphindi 70 patsiku kwa masiku asanu ndi limodzi pa sabata mmalo mwake, akutero.) Ola likhoza kumverera ngati lochuluka, koma ndalamazo ndizofunika kuti zisungidwe chifukwa zimakupatsani chinthu chomwe ofufuza amachitcha "kusinthasintha kwa metabolic." Uku ndiye kuthekera kwa thupi lanu kusintha ndikuwotcha zopatsa mphamvu zowonjezera ngati, mutati, mwasankha kuchita keke yakubadwa kuphwando kapena kupitirira pa kanyenya.

Ngati simungathe kuchita ola limodzi, Dr. Rothberg akulangiza kuti mugawane. Yesani kulimbitsa thupi kwa mphindi 20 m'mawa, kuyenda kwa mphindi 20 panthawi ya nkhomaliro, ndi mphindi 20 zolimbitsa thupi madzulo. (Yesani kupeza gulu loyenda; zimabweretsa zabwino.) Ndipo onetsetsani kuti muphatikiza maphunziro azolimbitsa thupi kuntchito yanu ya tsiku ndi tsiku osachepera kawiri pa sabata. Azimayi omwe amachita masewera olimbitsa thupi amawonjezera minofu yawo, yomwe imapangitsa kuti metabolism iwonongeke, kuposa omwe amachita cardio okha, malinga ndi Gary R. Hunter, Ph.D., mkulu wa Physical Activity Core for the Nutrition Obesity Research Center ku yunivesite. wa Alabama ku Birmingham.

Konzani Nthawi Yambiri ya R&R

Kupsinjika kwakanthawi kumatha kuchepetsa kuchuluka kwa leptin yomwe imachepetsa chilakolako, ndikupangitsa kuti mukhale ndi njala, malinga ndi kafukufuku wina mu Psychoneuroendocrinology. Panthawi imodzimodziyo, kupsinjika maganizo kumapangitsa kuti thupi lanu likhale ndi insulini ndi cortisol, zomwe zimakulitsa chilakolako chanu komanso kuchepetsa kagayidwe kake, Dr. Ludwig akuti. Onjezani yoga pakusakaniza kwanu kuti mukulitse bata ndikumanga minofu. .

Dzilemereni Tsiku Lililonse

Anthu omwe amapita pa sikelo tsiku lililonse amakhala ochepera zaka ziwiri kuposa omwe sanatero, malinga ndi kafukufuku waku University of Cornell. Ngakhale simuyenera kuchita mantha ngati mutapeza pounds imodzi kapena ziwiri, kutsatira nambalayo kudzakuthandizani kuti isagwere pang'onopang'ono koma pang'onopang'ono, akutero Dawn Jackson Blatner, RDN. Zakudya Zosintha. Mukapeza mapaundi asanu, yang'anani moona mtima zomwe mumachita tsiku ndi tsiku kuti muwone komwe mungamete ma calories ndikumangogwiranso ntchito, akutero. (Koma musalole kudziyesa nokha kukulepheretseni!)

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