Zoyambitsa zazikulu za kunenepa kwambiri komanso momwe mungamenyere

Zamkati

• 1. Chibadwa
• 2. Kusintha kwa mahomoni
• 3. Mavuto am'maganizo
• 4. Zithandizo zomwe zimalemera
• 5. Kutenga kachilombo ka Ad-36
• 6. Kuchepetsa dopamine
• 7. Zosintha ku Leptin ndi Ghrelin
• 8. Kusachita masewera olimbitsa thupi
• 9. Chakudya chodzaza shuga, mafuta ndi chakudya
• 10. Zina zomwe zimayambitsa
• Zomwe sizigwira ntchito kuti muchepetse kunenepa

Zomwe zimayambitsa kunenepa nthawi zonse zimakhudzana ndi kudya mopitirira muyeso komanso kusachita masewera olimbitsa thupi, komanso zina zomwe zingakhudzidwe komanso zomwe zimapangitsa kukhala kosavuta kunenepa.

Zina mwazinthuzi zimaphatikizapo kutengera kwa majini, kusokonezeka kwa mahomoni, mavuto am'maganizo, kuchepa kwa milingo ya dopamine komanso matenda omwe ali ndi kachilombo koyambitsa matendawa.

Chifukwa chake, zomwe zimayambitsa kunenepa kwambiri komanso momwe mungalimbanirane ndi izi ndi izi:

1. Chibadwa

Chibadwa chimakhudzidwa chifukwa cha kunenepa kwambiri, makamaka ngati makolo ndi onenepa kwambiri, chifukwa bambo ndi mayi atakhala onenepa kwambiri, mwanayo amakhala ndi mwayi wokwanira kunenepa kwambiri 80%. Ndi m'modzi yekha mwa makolo omwe ali onenepa kwambiri, chiopsezo ichi chimatsika mpaka 40% ndipo makolo ngati sali onenepa mwanayo amakhala ndi mwayi wokhala ndi kunenepa kwambiri kwa 10%.

Ngakhale makolo ndi onenepa kwambiri, zinthu zachilengedwe zimakhudza kwambiri kunenepa. Komabe, zitha kukhala zovuta kwambiri kwa wachinyamata kapena wamkulu yemwe wonenepa kuyambira ali mwana kuti athe kukhalabe wonenepa chifukwa ali ndi maselo ochulukirapo omwe amasunga mafuta, ndipo amakhuta mosavuta.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Kuchita masewera olimbitsa thupi tsiku ndi tsiku komanso zakudya zamafuta ochepa ziyenera kukhala gawo lazomwe zimachitika. Zithandizo zakuchepetsa thupi zitha kulimbikitsidwa ndi endocrinologist, koma ndi kufunitsitsa ndikotheka kufikira kulemera koyenera, ngakhale osachita opaleshoni ya bariatric.

2. Kusintha kwa mahomoni

Matenda a mahomoni nthawi zambiri samayambitsa kunenepa kwambiri, koma pafupifupi 10% ya anthu omwe ali ndi matendawa ali pachiwopsezo chowonjezeka chonenepa:
hypothalamic, Cushing's syndrome, hypothyroidism, polycystic ovary syndrome, pseudohypoparathyroidism, hypogonadism, kuchepa kwa mahomoni, insulinoma ndi hyperinsulinism.

Komabe, m'pofunika kukumbukira kuti nthawi zonse munthu akakhala wonenepa kwambiri amasintha mahomoni, koma izi sizimawonetsa kuti uwu ndi mchira wa kunenepa kwambiri. Chifukwa ndikuchepetsa thupi kusintha kwama mahomoni kumatha kuchiritsidwa, osafunikira mankhwala.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Pewani matenda omwe akukhudzana ndi kunenepa kwambiri, ndipo tsatirani zakudya zophunzitsanso komanso kuchita masewera olimbitsa thupi tsiku lililonse.

3. Mavuto am'maganizo

Kutayika kwa munthu wapamtima, ntchito kapena nkhani zoipa kumatha kubweretsa chisoni chachikulu kapena kukhumudwa, ndipo izi zimakonda mphotho chifukwa kudya kumakhala kosangalatsa, koma monga momwe munthu akumvera chisoni nthawi zambiri. sapeza mphamvu zolimbitsa thupi, kuti athe kugwiritsa ntchito mafuta ndi mafuta omwe adamwa kwambiri munthawi yowawa komanso kupweteka.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Ndikofunikira kufunafuna thandizo kuchokera kwa abwenzi, abale kapena othandizira kuti athane ndichisoni kapena kukhumudwa, kuti mupeze chilimbikitso chatsopano chokhala ndi moyo. Kuchita masewera olimbitsa thupi, ngakhale simukufuna, ndi njira yabwino kwambiri chifukwa kuyesetsa kutulutsa ma endorphin m'magazi, omwe amalimbikitsa kukhala ndi moyo wabwino. Kudya zakudya zokhala ndi tryptophan tsiku lililonse ndi njira yabwino. Komanso, ndikulimbikitsanso kuti musamize zisoni zanu mu poto ya brigadeiro, chakudya chofulumira kapena mtsuko wa ayisikilimu, ndipo kumbukirani kuti nthawi zonse muzikhala ndi chakudya chochepa kwambiri kuti muzitha kuwotcha mafuta.

4. Zithandizo zomwe zimalemera

Kugwiritsa ntchito mankhwala osokoneza bongo komanso corticosteroids kumathandizanso kunenepa ndipo kumatha kulimbikitsa kunenepa kwambiri chifukwa kumatupa ndipo kumatha kudzetsa chilakolako chofuna kudya. Mankhwala ena omwe amalemera thupi ndi diazepam, alprazolam, corticosteroids, chlorpromazine, amitriptyline, sodium valproate, glipizide komanso insulini.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Ngati zingatheke, muyenera kusiya kumwa mankhwalawo, koma ndi upangiri wa zamankhwala, ngati sizingatheke kusinthanitsa mankhwalawo ndi ena, yankho ndikudya pang'ono ndi kuchita masewera olimbitsa thupi.

5. Kutenga kachilombo ka Ad-36

Pali chiphunzitso chakuti matenda a kachilombo ka Ad-36 ndi ena mwa omwe amachititsa kunenepa kwambiri chifukwa kachilomboka kamakhala kale m'zinyama monga nkhuku ndi makoswe ndipo zanenedwa kuti zomwe zawonongeka zimatha kupeza mafuta ambiri. Zomwezi zawonedwanso mwa anthu, koma palibe maphunziro okwanira kuti atsimikizire momwe zimakhudzira kunenepa kwambiri. Zomwe zimadziwika ndikuti nyama zomwe zili ndi kachilomboka zinali ndi maselo amafuta ochulukirapo ndipo anali okwanira ndipo potero amatumiza zikwangwani zamthupi kuti thupi lizisonkhanitsa ndikusunga mafuta ambiri.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Ngakhale chiphunzitsochi chikatsimikizika kuti chichepetse thupi, kuyenera kukhala ndalama zochulukirapo kuposa zomwe mumadya. Izi zikungosonyeza mulingo wamavuto omwe munthuyo angawone kuti achepetse thupi ndikukhala wolemera.

6. Kuchepetsa dopamine

Lingaliro lina ndiloti anthu onenepa kwambiri amakhala ndi dopamine yocheperako, chofunikira kwambiri cha ma neurotransmitter kuti azimva bwino komanso kukhuta, ndikucheperako munthu amamaliza kudya kwambiri ndikuwonjezera kuchuluka kwa kalori. Amakhulupiliranso kuti ngakhale kuchuluka kwa dopamine ndikwabwinobwino, ntchito yake imatha kusokonekera. Sizinatsimikiziridwebe ngati kuchepa kwa dopamine muubongo ndichomwe chimayambitsa kapena kunenepa kwambiri.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Poterepa, chinsinsi ndikuwonjezera kutulutsa kwa dopamine pomachita masewera olimbitsa thupi komanso kudya zakudya monga mazira owiritsa, nsomba ndi fulakesi, zomwe zimawonjezera serotonin ndi dopamine ndipo zimayesetsa kupatsa chisangalalo komanso thanzi mthupi. Endocrinologist amathanso kulangiza kugwiritsa ntchito mankhwala ochepetsa thupi, omwe amachepetsa njala kuti izikhala yosavuta kutsatira chakudyacho.

7. Zosintha ku Leptin ndi Ghrelin

Leptin ndi ghrelin ndi mahomoni awiri ofunikira kuti azilakalaka kudya, pomwe magwiridwe awo sanayendetsedwe bwino munthu amakhala ndi njala motero amadya chakudya chochuluka, komanso nthawi zambiri masana. Ghrelin imapangidwa ndimaselo amafuta ndipo ma cell omwe munthu amakhala nawo, ndi ochulukirapo omwe amatulutsa ghrelin, komabe, mwa anthu onenepa ndizofala kupeza china chomwe ndi pamene ma ghrelin receptors sagwira bwino ntchito, kotero ngakhale pali zambiri ya ghrelin mthupi, kumva kukhuta sikufikira kuubongo. Ghrelin amapangidwa m'mimba ndipo imawonetsa nthawi yomwe munthu ayenera kudya kwambiri, chifukwa imakulitsa chilakolako chofuna kudya. Kafukufuku wa anthu onenepa kwambiri atsimikizira kuti ngakhale mutadya kwambiri ghrelin mthupi, sicheperachepera ndichifukwa chake nthawi zonse mumakhala ndi njala.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Ngakhale kusintha kwa leptin ndi ma ghrelin kumatha kutsimikiziridwa ndi kuyezetsa magazi, yankho lochepetsa thupi ndikudya pang'ono ndi kuchita masewera olimbitsa thupi. Komabe, zikatero mungafunike kumwa mankhwala kuti muchepetse njala yanu. Onani njira zothetsera kuchepa thupi zomwe endocrinologist angakuwonetseni.

8. Kusachita masewera olimbitsa thupi

Kusachita masewera olimbitsa thupi tsiku ndi tsiku ndichimodzi mwazomwe zimayambitsa kunenepa kwambiri chifukwa kuchita zolimbitsa thupi zomwe zimapangitsa thukuta lanu thukuta kwa mphindi zosachepera 40 tsiku lililonse ndiyo njira yabwino kwambiri yothetsera mafuta omwe mwadya kapena mafuta omwe mwapeza. Pokhala chete, thupi silingathe kuwotcha mafuta onse omwe amadyedwa kudzera pachakudya ndipo zotsatira zake ndikutenga mafuta m'chigawo cha mimba, mikono ndi miyendo, koma kulemera komwe munthu amakhala nako, madera ambiri amadzazidwa ndi mafuta, monga kumbuyo., pansi pa chibwano, ndi masaya.

Zomwe muyenera kuchita kuti muchepetse kunenepa: Njira yokhayo yopulumukira ndikusiya kukhala pansi ndikuchita zolimbitsa thupi tsiku lililonse. Iwo omwe sakonda masewera olimbitsa thupi, ayenera kuyenda mumsewu, mwachitsanzo. Koma choyenera ndikuti mukhale chizolowezi komanso kuti chisangalatse osati mphindi yakumva kuwawa, muyenera kusankha zolimbitsa thupi zomwe mumakonda koma ndizokwanira kusuntha thukuta lanu. Munthuyo akakhala pakama ndipo satha kuyenda kapena ndi wokalamba kwambiri, njira yokhayo yochepetsera thupi ndi kudzera mu chakudya.

9. Chakudya chodzaza shuga, mafuta ndi chakudya

Kudya mopitirira muyeso zakudya zokhala ndi shuga wambiri, mafuta ndi chakudya ndizomwe zimayambitsa kunenepa kwambiri chifukwa ngakhale munthuyo atakhala ndi zifukwa zina, sipangakhale kuchuluka kwa mafuta ngati munthuyo sakudya. Ngati munthuyo ali ndi kuchepa kwa thupi, kumawonjezera mwayi wopeza mafuta, momwemo yankho ndikudya pang'ono, koma ngati munthuyo ali ndi metabolism yofulumira, amatha kudya kwambiri osalemera, koma awa si ambiri mwa anthu. Kudya mopitirira muyeso ndipamene munthu amadya kwambiri mumphindi zochepa ndichinthu chachikulu chomwe chimayambitsa kunenepa kwambiri koma mulimonsemo, chakudya chimatha kukhala pothawirapo ngati simukulamulira bwino.

Zomwe muyenera kuchita kuti muchepetse kunenepa:Kuyambiranso muubongo, kusankha kudya bwino ndikutsatiranso maphunziro ndikofunikira kuti muthane ndi kunenepa kwambiri. Palibe chifukwa chokhala ndi njala, koma chilichonse chomwe mungadye chiyenera kukhala chosavuta, chopanda msuzi, chopanda mafuta, chopanda mchere komanso chopanda shuga, chokhala ndi chakudya chochepa. Msuzi wa masamba, masaladi azipatso nthawi zonse amalandiridwa ndipo kuchitira konse ndikoletsedwa. Kuti muzitha kusungabe zakudya zanu ndikusiya kunenepa chofunikira kwambiri ndikupeza chilimbikitso. Kulemba mu kope zifukwa zomwe zimakupangitsani kuti muchepetse kunenepa ndi njira yabwino kwambiri. Kuyika zojambula izi pakhoma, kalilole kapena kulikonse komwe mumayang'ana nthawi zonse kumatha kukhala kothandiza kuti nthawi zonse mukhale olimbikitsidwa kuti mukhale olimba ndikuchepetsa thupi.

10. Zina zomwe zimayambitsa

Zina zomwe zimathandizanso kunenepa kwambiri ndipo zitha kukhala zokhudzana ndi kunenepa kwambiri ndi izi:

• Lekani kusuta fodya chifukwa chikonga chomwe chidachepetsa chilakolako sichikupezeka, chomwe chimalimbikitsa kuchuluka kwa kalori;
• Kutenga tchuthi chifukwa kumasintha zochitika za tsiku ndi tsiku ndipo chakudya chimakhala chambiri panthawiyi;
• Lekani kuchita masewera olimbitsa thupi chifukwa kagayidwe kake ka thupi kamatsika mwachangu, ngakhale chilakolako chimakhalabe chimodzimodzi ndipo mafuta ambiri amatha;
• Mimba, chifukwa cha kusintha kwa mahomoni panthawiyi, yolumikizidwa ndi nkhawa komanso 'chilolezo' cha anthu kudya awiri, zomwe sizolondola.

Mulimonsemo, chithandizo cha kunenepa nthawi zonse chimaphatikizapo kudya ndi kuchita masewera olimbitsa thupi, koma kugwiritsa ntchito mankhwala osokoneza bongo kungakhale njira, makamaka kwa iwo omwe amafunika kuchitidwa opaleshoni ya bariatric, mwachitsanzo, kuti achepetse zovuta za opaleshoni.

Zomwe sizigwira ntchito kuti muchepetse kunenepa

Njira yayikulu yomwe siigwira ntchito kuti muchepetse thupi ndikutsatira zomwe amakonda chifukwa ndizoletsa kwambiri, ndizovuta kuzikwaniritsa ndipo chifukwa ngakhale munthuyo atakhala wowonda kwambiri, amathanso kunenepa akangotaya thupi. Zakudya zopenga izi nthawi zambiri zimatenga zakudya zambiri, ndipo zimatha kudwalitsa, kukhumudwitsa komanso kusowa zakudya m'thupi. Pachifukwa ichi, ndibwino kuti muphunzitsidwe zaukadaulo motsogozedwa ndi katswiri wazakudya.