9 Kunenepa Kwambiri Zopeka Kukhulupirira

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M'nkhani yaposachedwapa yofalitsidwa mu Ndemanga Zofunikira mu Sayansi Yazakudya & Nutrition ndi New England Journal of Medicine, gulu lofufuza lochokera ku Yunivesite ya Alabama ku Birmingham lidalemba mndandanda wazomwe zimachitika koma zosagwirizana ndi sayansi zokhudzana ndi kunenepa kwambiri.

Tsopano sitikulankhula za mapaundi ochepa omaliza omwe amakulepheretsani kusangalala ndi bikini yanu yachilimwe. Mndandandawu ndi wokhudzana ndi kunenepa kwambiri kwamankhwala komanso momwe malingaliro olakwikawa amapangidwira molakwika malingaliro athu aboma ndi malingaliro azaumoyo wa anthu.

Nazi nthano zazikulu kwambiri za kunenepa kwambiri zomwe muyenera kuziganiziranso.

Nthano #1: Zosintha Pang'ono Pazakudya za Ma calorie Kapena Ndalama Zidzabweretsa Kusintha Kwakukulu, Kwanthawi yayitali

Lamulo ili la "ma calories mu-calories out" ndi malingaliro achikale. Kafukufuku wina wazaka za m'ma 500 amafanana ndi mapaundi olemera mpaka 3,500 calories, kutanthauza kuti kuti muchepetse kilogalamu imodzi pasabata mumayenera kudya ma calories ochepa 3,500 kapena kuwotcha ma calories 3,500 sabata yonseyo. Komabe, kugwiritsa ntchito lamuloli pakusintha kwazing'ono, kosasintha kumaphwanya malingaliro oyambilira: Kuti izi zimangogwira ntchito kwakanthawi kochepa. Kafukufuku wakale yekha adayesedwa mwa amuna pazakudya zopanda mphamvu zochepa (zosakwana ma calories 800 patsiku.).

Chowonadi: Kafukufuku waposachedwa awonetsa kuti kusiyanasiyana kwamunthu kumakhudza kusintha kwa kapangidwe ka thupi, ndipo zolinga zazitali zimatha kutenga nthawi yayitali kutengera mtundu wama calories omwe mukudya. Taganizirani izi: 3,500 zopatsa mphamvu pa sabata za zokhwasula-khwasula zamakina amawoneka mosiyana kwambiri ndi thupi lanu kuposa ma calories 3,500 a zipatso ndi masamba atsopano.

Nthano #2: Kukhazikitsa Zolinga Zochepetsera Kuwonda Zokwera komanso Zosatheka N'kopanda Phindu Chifukwa Mudzakhumudwa Ndikuchepetsa Kuwonda

Ngakhale ndichachidziwikire kukhazikitsa zolinga zenizeni komanso zotheka, kafukufukuyu akutikumbutsa kuti mwaukadaulo palibe kafukufuku wopatsa chidwi wosonyeza kuyanjana pakati pa zolinga zokhumba ndi kutaya kwenikweni. Panali maphunziro awiri omwe adawonetsa kuchitapo kanthu kuti akwaniritse zotsatira zakuchepetsa thupi posintha zolinga zosakwanira zidabweretsa ziyembekezo zenizeni, koma osati zotsatira zabwino kapena zosiyana.

Chowonadi: Sinthani zolinga zanu momwe mumagwirira ntchito bwino. Ngati mukufuna kusankha tsiku posachedwa ndikukonzekera kusintha pang'ono mkati mwa cholinga chachifupi kapena chapakati, tsatirani! Ngati mukudziwa kuti muli ndi mapaundi ochulukirapo oti mutaya ndipo simukuchita mantha ndi chiwerengero chonse, zili bwinonso! Sungani mutu wanu pansi ndikuyang'anitsitsa, podziwa kuti kupita patsogolo kungachedwe, koma kudzakhala koyenera pamapeto pake.

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Nthano # 3: Kuchepetsa Kutaya Mwansanga Kumatanthauza Kuti Mumayesetsanso Kubwezeretsa Kunenepa Mofulumira, Osati Kuchepetsa Kunenepa Pang`onopang`ono

Mayeso ofufuza zakuchepetsa-kutayika amakhala ndi zotsatira zazitali kwa chaka chimodzi kapena zingapo pambuyo pochepetsa thupi. Kuyerekeza maphunziro omwe adalimbikitsa kuwonda mwachangu pazakudya zochepa-zamagetsi motsutsana ndi maphunziro ochepetsa kuchepa sikusonyeza kusiyana kulikonse pakati pa ziwirizi pakutsata kwanthawi yayitali.

Chowonadi: Ngati muli onenepa kwambiri, mutha kuwona kuchepa koyambirira kuposa ena. Sizikudziwika chifukwa chomwe anthu onenepa amayankha mosiyana ndi ena. Ngati mungakhale m'gulu lofulumirako kulemera mwachilengedwe, zitha kuchepetsa kuchepa kwanu kwakanthawi kwakanthawi ngati mungasokoneze mayankho achilengedwe a thupi lanu. Lamuloli silikugwira ntchito kwa iwo omwe akufuna kukhetsa mapaundi ofulumira asanu musanapite kunyanja, chifukwa kusala kudya kwambiri kumayambitsa kuwonongeka kwamkati. Koma pazolinga zazikulu zochepetsa thupi zopitilira 40 mapaundi, kumbukirani nthano iyi.

Nthano #4: Ndikofunikira Kuwunika Gawo la Kusintha kapena Kukonzeka Kuti Muyambe Chithandizo Chochepetsa Kuwonda

Magawo a kusintha kwachitsanzo amagwiritsidwa ntchito ngati sikelo yowunika komwe munthu amadziwerengera yekha pokonzekera kusintha. Mwina mukuganiza zopanga zosintha, kukonzekera kusintha, kapena kukhala okonzeka kusintha lero. Kafukufuku akuti kukonzekera sikuneneratu kukula kapena mphamvu kwa mankhwala ochepetsa thupi.

Chowonadi: Kufotokozera chifukwa chake palibe umboni wa sayansi ukhoza kukhala wosavuta-anthu omwe amasankha mwakufuna kulowa pulogalamu yochepetsera kulemera, mwa kutanthauzira, okonzeka kuyamba kusintha tsopano. Kungakhalenso kovuta kutsimikizira kulumikizana pakati pamakhalidwe am'maganizo ndi malingaliro ndi kuyankha kwakuthupi. Tiyeni tidikire kuti sayansi igwirizane ndi mitima yathu, ndipo osalemba izi. Sinthani mukakonzeka.

Bodza #5: Maphunziro a Thupi, Monga Aliri Panopa, Amagwira Ntchito Yofunikira Pochepetsa Kapena Kupewa Kunenepa Kwambiri kwa Ana.

Maphunziro azolimbitsa thupi sanawonetsedwe kuti amachepetsa kapena kupewa kunenepa kwambiri monga momwe amaperekedwera lerolino. Kafukufuku wosiyanasiyana atatu adapeza kuti ngakhale masiku omwe ana amapita ku makalasi a PE adawonjezeka, panalibe zotsatira zosagwirizana pa index mass index (BMI) pakati pa amuna ndi akazi komanso magulu azaka.

Chowonadi: Pali gawo linalake lochita zolimbitsa thupi lomwe limakhudza pafupipafupi, mwamphamvu, komanso nthawi yayitali yomwe ingakhale yothandiza kuchepetsa kapena kupewa kunenepa kwambiri. Mayesero azachipatala akuyenera kuti awulule kuchuluka kwamatsenga chifukwa masanjidwe ochiritsira amasukulu alibe nthawi yomweyo.

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Nthano # 6: Kuyamwitsa kumateteza ku kunenepa kwambiri

Bungwe la World Health Organisation (WHO) linanena kuti anthu omwe anayamwitsidwa ngati makanda sakhala onenepa pambuyo pa moyo wawo koma adazindikira kuti izi zidachokera pazokondera kapena maphunziro osokoneza. Kafukufuku wowerengeka kwambiri akuwonetsa kuti palibe umboni wokwanira pa ubalewu pakati pa kuyamwitsa ndi kunenepa kwambiri.

Chowonadi: Kuyamwitsa kumakhala ndi maubwino ambiri ofunikira kwa khanda ndi mayi omwe amalimbikitsa khalidweli. Asayansi amakhulupirirabe kuti sanatsimikizire zonse zoteteza komanso zabwino zoyamwitsa mkaka wa m'mawere, ndipo akuyembekeza kuvomereza mwatsatanetsatane zachitetezo cha kunenepa pamndandanda posachedwa.

Nthano # 7: Kupalasa njinga (mwachitsanzo, Yo-Yo Kudya) Zimayenderana ndi Kufa Kwambiri

Kafukufuku wowona akuwonetsa kuti kukwera njinga zoonda kumayenderana ndi kuchuluka kwa kufa, koma zomwe zapezazi mwina zili chifukwa chakusokoneza thanzi.

Chowonadi: Sayansi siingathe kutsimikizira kuti kudya kwa yo-yo kumawonjezera kufa, koma kumatha kutsimikizira kuti ndizovuta bwanji pathupi lanu komanso momwe zingawonongere thanzi lanu komanso malingaliro anu. Khalani ndi chidaliro chokwera, phunzirani kukonda mawonekedwe aliwonse omwe muli nawo, ndipo pezani moyo womwe sumalimbikitsa kudumpha kuchokera kumapeto kwenikweni ngati ukhala wosatetezeka kapena wosakhazikika. Tonse tili ndi masiku achinyengo, koma osayika makina anu molimba nthawi zambiri. Ndizowopsa.

Nthano # 8: Kudya Zipatso Zambiri ndi Masamba Zidzapangitsa Kuchepetsa Kunenepa Mosasamala Zakusintha Kwina Konse pa Khalidwe kapena Malo Awo

Sitikunena kuti kudya zakudya zatsopano, zonse zimakhala ndi thanzi labwino. Komabe, ngati palibe kusintha kwina komwe kulipo, kunenepa kumatha kuchitika.

Chowonadi: Idyanibe zipatso ndi ndiwo zamasamba zambiri! Ngati imamera mwachilengedwe kuchokera padziko lapansi, mumakhala ndi ufulu wolamulira malinga ndi kuchuluka kwa zomwe mumaloledwa kudya (mfundo za bonasi ngati zili zobiriwira komanso zobiriwira). Koma musayembekezere kuti imeneyo ndi chipolopolo cha siliva ku ma jeans anu amtsogolo. Pangani zowonjezera monga kupalasa njinga kukagwira ntchito, kumwa koloko pang'ono, ndi kupumula kwambiri, ndipo mutsimikiza kuti muwona zotsatira.

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Nthano # 9: Kuwotcha zakudya kumathandiza kuti munthu apindule kwambiri

Mayesero osankhidwa mwachisawawa, olamulidwa sagwirizana ndi izi. Ngakhale kafukufuku wowunika sanawonetse mgwirizano wokhazikika pakati pa zokhwasula-khwasula ndi kuchuluka kwa BMI.

Chowonadi: Thupi lirilonse ndi losiyana. Anthu ena amachita bwino ndi zakudya zochepa zochepa tsiku lonse; amanenedwa kuti akhazikitse shuga m'magazi komanso kuti azikhala ndi mphamvu, makamaka ngati mukuchita zambiri. Komabe, anthu ambiri amadya zokhwasula-khwasula nthawi zambiri ndipo amadyabe chakudya chachikulu katatu patsiku. Yesetsani kumamatira ku zakudya zitatu zoyenera komanso kuchepetsa zokhwasula-khwasula pakati. Maola ochepa awa pakati pa chakudya akuwonetsedwa kuti akubwezeretsanso m'mimba mwanu kotero kuti zimalimbikitsa kagayidwe kabwino kazakudya zam'tsogolo tsiku lonse.

Wolemba Katie McGrath wa DietsinReview.com

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