Kudya Bwino: Zowona Zokhudza Mafuta

Zamkati

• Mafuta abwino motsutsana ndi mafuta oyipa ndi zina zambiri: Pezani tanthauzo la izi kwa inu.
• Mafuta Abwino motsutsana. Mafuta Oipa
• Dziwani zambiri zamafuta - ndipo chifukwa chake zitha kuwononga thupi lanu.
• Chowonadi ndichakuti pali mafuta abwino ndi mafuta oyipa - ndipo oyipa, odzaza chiwindi ndi ziwalo zam'mimba, atha kukhala owopsa.
• Zowona za mafuta omwe ali pafupi ndi khungu
• Werengani kuti mudziwe zambiri zokhudza mafuta, kuphatikizapo ubwino umene akazi ali nawo kuposa amuna, pankhani ya mafuta.
• Dziwani zambiri zaubwino womwe amayi amakhala nawo kuposa amuna, anzeru zonenepa; momwe mungagonjetse chithunzi cholakwika cha thupi; ndi zina zambiri.
• Kodi muyenera kuda nkhawa ngati muli ndi thupi looneka ngati peyala?
• Kugonjetsa kutengeka kwanu kwamafuta ndi mawonekedwe olakwika a thupi lanu
• Kodi mudayenera kukhala wonenepa ngakhale mutadya zakudya zopatsa thanzi?
• Pitirizani Kuwerenga: Kwa anthu ena, kulemera kumakhala kovuta kwambiri kuwongolera, ngakhale mutakhala ndi chizolowezi chodya bwino. Dziwani chifukwa chake!
• Ndi zizolowezi zamadyedwe athanzi, kuwongolera kulemera sikuyenera kukhala kofanana kwa aliyense?
• Kudya moyenera komanso kuchita masewera olimbitsa thupi ndikofunikira.
• Pitirizani kuwerenga kuti mudziwe zambiri zamafuta - ndi momwe mungawataya!
• Mukuganiza za njira yabwino kwambiri yochepetsera mafuta?
• Musafulumire kutaya mafuta.
• Mukufuna kudziwa zakudya zomwe zimawotcha mafuta mwachangu? Pezani nkhani zonse zathanzi zakudya zatsopano ku Shape.com.
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Mafuta abwino motsutsana ndi mafuta oyipa ndi zina zambiri: Pezani tanthauzo la izi kwa inu.

Mkangano umakhalapo pazakudya zopatsa thanzi, kuphatikiza zakudya zomwe zili zabwino kwambiri, komanso kuchuluka kwa masewera olimbitsa thupi komwe kuli koyenera, koma pali nkhani imodzi yomwe akatswiri azaumoyo amavomerezana mwamphamvu: Monga dziko, ndife onenepa kwambiri. Awiri mwa akulu atatu aliwonse aku America akuyenda mozungulira - chabwino, atakhala pansi - ali ndi mafuta okwanira kusokoneza thanzi lawo. Sikuti mliri wonenepa kwambiri umatipangitsa ife mabiliyoni ambiri kuchipatala ndikusowa zokolola, kafukufuku watsopano akuwonetsa kuti zitha kufupikitsanso nthawi ya moyo waku America.

Zinthu zowopsa, kutsimikiza. Mutha kudabwa: Kodi zonsezi zikutanthauza chiyani kwa ine? Kodi thanzi langa lili pachiwopsezo? Kodi ndingadziwe bwanji ngati ndine wonenepa kwambiri? Kuti tithandizire kuyankha mafunso awa, nazi mfundo zonenepa zaposachedwa; zina mwazomwe mungadabwe nazo.

Mafuta Abwino motsutsana. Mafuta Oipa

Mutha kuganiza kuti ndinu onenepa kwambiri, mumakhala opanda thanzi. Osati zoona, chifukwa chofunika kwambiri ndi malo. Mtundu wa mafuta omwe ndi owopsa, mwachitsanzo, mafuta a visceral, amadzaza m'dera laling'ono kuzungulira chiwindi chanu ndi ziwalo zina za m'mimba.

"Simungamve, musakhudze kapena kuwona," akutero a Glenn Gaesser, Ph.D., director of the kinesiology programme at the University of Virginia in Charlottesville and author of Mabodza Aakulu Aakulu: Chowonadi Chokhudza Kulemera Kwako ndi Thanzi Lanu (Guerze Books, 2002). "Sipamakhala mafuta ochuluka amthupi. Amayi wamba amakhala ndi mafuta 40-50 mapaundi, koma mwa iwo, mapaundi pafupifupi 5-10 okha ndi mafuta am'mimba."

Ngakhale njira yokhayo yodziwira kuchuluka kwa zomwe mumayenda ndizogwiritsa ntchito njira zapamwamba monga CAT scan kapena MRI, mutha kudziwa ngati muli ndi zochuluka kwambiri poyesa kuzungulira m'chiuno mwanu, Gaesser akuti. Kuposa mainchesi 35 kwa amayi amaonedwa kuti ali pachiwopsezo chachikulu.

Dziwani zambiri zamafuta - ndipo chifukwa chake zitha kuwononga thupi lanu.

[mutu = Zambiri zamafuta: pezani chifukwa chake mafuta oyipa atha kukhala owopsa kwa inu.]

Chowonadi ndichakuti pali mafuta abwino ndi mafuta oyipa - ndipo oyipa, odzaza chiwindi ndi ziwalo zam'mimba, atha kukhala owopsa.

N'chifukwa chiyani mafuta oipa amawononga kwambiri? Chifukwa mafuta a m'mimba amataya mafuta acids m'magazi mwachangu komanso chifukwa mamolekyu amafutawa amapita kuchiwindi, ndikusokoneza mphamvu yake yowongolera insulin m'magazi.

Kuchuluka kwa insulin kungayambitse kuthamanga kwa magazi, cholesterol yopanda thanzi komanso ma triglycerides ambiri (mafuta am'magazi osapatsa thanzi) - zomwe zimapanga "metabolic syndrome" ndipo zimaimira matenda a shuga ndi matenda amtima. Kupanikizika kumathandizanso mafuta am'mimba, chifukwa mafuta amtunduwu amakhala ndi zolandilira zambiri za cortisol, mahomoni opsinjika. Mukapanikizika nthawi zonse, mumatulutsa cortisol yochulukirapo, ndikupangitsa kuti mafuta ambiri aikidwe m'matumbo mwanu.

Zowona za mafuta omwe ali pafupi ndi khungu

Mosiyana ndi zimenezi, mafuta omwe ali pafupi ndi khungu - kaya ndi jiggly inchi yomwe mungathe kukanikiza m'chiuno mwanu kapena zikwama zapantchafu zanu - sizikuwoneka kuti zikuyambitsa matenda. M'malo mwake, kafukufuku wina akuwonetsa kuti ngati muli ndi mafuta owonjezera am'mimba, mafuta owonjezera a ntchafu atha kukutetezani ku matenda amtima. "Ntchafu zikuwoneka kuti zimayamwa mafuta m'kuzungulira kwanu," akutero Gaesser, "kupewa mafuta omwe ali ndi magazi ambiri omwe angatseke mitsempha yanu. Ganizirani ntchafu zanu ngati sinki lalikulu lomwe lingakhale ngati malo osungira mafuta."

Werengani kuti mudziwe zambiri zokhudza mafuta, kuphatikizapo ubwino umene akazi ali nawo kuposa amuna, pankhani ya mafuta.

[mutu = Zambiri zokhudzana ndi mafuta: dziwani zambiri za kuthana ndi mawonekedwe olakwika a thupi.]

Dziwani zambiri zaubwino womwe amayi amakhala nawo kuposa amuna, anzeru zonenepa; momwe mungagonjetse chithunzi cholakwika cha thupi; ndi zina zambiri.

Kodi muyenera kuda nkhawa ngati muli ndi thupi looneka ngati peyala?

Mwanzeru zonenepa, akazi ali ndi mwayi umodzi waukulu kuposa amuna: Pafupifupi 80 peresenti ya azimayi amapangidwa ngati mapeyala asanafike kumapeto kwa msambo, zomwe zikuwonetsa kugawa kwamafuta ochepa kwambiri kuposa omwe amapezeka mwa anthu owoneka ngati maapulo. Koma izi sizitanthauza kuti azimayi omwe ali ndi thupi lopangidwa ndi peyala ayenera kukhala osakhutira ndi kunenepa. Ngakhale kuti amayi ochepera zaka 50 ali ndi chiwopsezo chochepa cha matenda a mtima kuposa amuna, mwayiwu umatha pambuyo posiya kusamba.

Pakati pa kusintha kwa thupi, kuchepa kwa ma estrogen kumayambitsa kugawidwa kwa mafuta. Chinsinsi ndikulamulira mafuta m'thupi lanu mukadali achichepere, atero a Deborah Clegg, Ph.D., pulofesa wothandizira ku malo ofufuza za kunenepa ku department ya psychiatry ya University of Cincinnati. "Ngati muli onenepa kwambiri mukadutsa kusamba, mwayi wanu wokhala ndi matenda amadzimadzi umakulirakulira."

Kugonjetsa kutengeka kwanu kwamafuta ndi mawonekedwe olakwika a thupi lanu

Mafuta a m'chiuno ndi m'ntchafu sangabweretse matenda a mtima ndi shuga, koma kwa amayi ambiri, ndicho chitonthozo chochepa.Iwo ali ofunitsitsa kutaya zikwama zawo, ndipo kutengeka kumeneku komweko kungakhale ndi zotsatira zowononga thupi ndi maganizo. Cynthia Bulik, Ph.D., mkulu wa yunivesite ya North Carolina pa Chapel Hill's Eating Disorders Programme, ananenanso kuti: “Kusakhutira kwa thupi kungayambitse khalidwe losadya bwino komanso kungawononge kudzidalira kwanu. Kudya Mothawa: Ndondomeko ya 8-Point Kugonjetsa Chakudya Cha Akuluakulu ndi Kunenepa Kwambiri (Rodale, 2005).

Kuti muthane ndi kutengeka kosayenera (ndi mawonekedwe olakwika a thupi) ndi mchiuno ndi ntchafu zanu, yang'anani pazinthu zonse zomwe amakuchitirani, Bulik akuti. Yesetsani kuchita masewera olimbitsa thupi komanso kulimbikitsa thupi lanu lakumunsi - kaya ndi masewera olimbitsa thupi, kukwera maulendo kapena kupalasa njinga - kungathandizenso kukulitsa ubale wanu ndi chiuno ndi ntchafu zanu. Pokuthandizani kuti muchepetse mapaundi, kudya zakudya zabwino kumathandizanso kuti muzimva bwino ndi thupi lanu.

Kodi mudayenera kukhala wonenepa ngakhale mutadya zakudya zopatsa thanzi?

Ngati mafuta akuwoneka kuti akukakamira thupi lanu, mwina mungadzifunse ngati pali chilichonse chomwe mungachite kuti musinthe tsogolo lanu. “Kwa munthu wamba, [chisonkhezero cha majini] chili m’gulu la 60-80 peresenti,” akufotokoza motero Philip A. Wood, D.V.M., Ph.D., mkulu wa division of genomics pa yunivesite ya Alabama ku Birmingham ndi mlembi wa Momwe Mafuta Amagwirira Ntchito (Harvard University Press, 2006). Ngakhale izi ndizofunikira kunena kuti Rosie O'Donnell sadzakhala wowonda ngati, titi, Courteney Cox, zikutanthauzanso kuti ambiri aife titha kupewa kunenepa kwambiri ndikuphatikiza kudya komanso kuchita masewera olimbitsa thupi.

Pitirizani Kuwerenga: Kwa anthu ena, kulemera kumakhala kovuta kwambiri kuwongolera, ngakhale mutakhala ndi chizolowezi chodya bwino. Dziwani chifukwa chake!

[mutu = Kudya moyenera: kodi kulemera sikuyenera kukhala kofanana kwa aliyense?]

Ndi zizolowezi zamadyedwe athanzi, kuwongolera kulemera sikuyenera kukhala kofanana kwa aliyense?

Kunena zowona, kwa anthu ena, kulemera kumakhala kovuta kwambiri kuwongolera. Umboni wakale: kafukufuku waku Canada wamapasa wofalitsidwa mu New England Journal of Medicine. Mitundu khumi ndi iwiri yamapasa amphongo ofanana amafunsidwa zopatsa mphamvu zowonjezera 1,000 patsiku masiku asanu ndi limodzi pa sabata. Pambuyo masiku 100, mutu uliwonse udadya ma calories owonjezera okwanira kupeza mapaundi 24 (zimatengera pafupifupi ma 3,500 calories kupeza 1pound). Koma amuna ena omwe amaphunzira adangopeza mapaundi 9.5 okha pomwe ena adapeza mapaundi 29. Kusiyanitsa kwa kunenepa pakati pa mapasa awiriwa kunali kokulirapo katatu kuposa kusiyana pakati pa awiriawiri. Mafuta omwe adasungidwa nawonso anali ofanana mkati mwa awiriawiri koma amasiyana kwambiri pakati pa awiriawiri. Mwachiwonekere, majini amawerengera zambiri.

"Tikuyembekeza kuti ma calories ndi ma calories ndi ma calories," atero a Paul Ribisl, Ph.D., wapampando wa dipatimenti ya zaumoyo ndi masewera olimbitsa thupi ku Wake Forest University ku Winston-Salem, N.C "Koma sizili choncho ayi." Zifukwa zake ndi zochuluka. Mwachitsanzo, anthu ena amanjenjemera kwambiri kuposa ena (motero amawotcha zopatsa mphamvu zambiri), ndipo matupi a anthu ena amakhala ndi kagayidwe kachakudya, zomwe zikutanthauza kuti pamapeto pake amangotsala pang'ono kudya.

Kudya moyenera komanso kuchita masewera olimbitsa thupi ndikofunikira.

Komabe, akatswiri amati, mosasamala kanthu za makhadi obadwa nawo omwe mumachitidwa m'moyo, nkhokwe yanu yamafuta akuya m'mimba ndi nkhani ya moyo nayonso. Chifukwa chake onetsetsani kuti mumafika nthawi yochitira masewera olimbitsa thupi, kuchepetsa kupsinjika kwanu, ndikudya chakudya chamagulu ambiri chodzaza zipatso, ndiwo zamasamba ndi mbewu zonse.

Pitirizani kuwerenga kuti mudziwe zambiri zamafuta - ndi momwe mungawataya!

[mutu = Kutaya mafuta: ndikudabwa za njira yabwino bwanji? Onani zowona izi lero.]

Mukuganiza za njira yabwino kwambiri yochepetsera mafuta?

Pezani zambiri zomwe muyenera kudziwa- komanso nkhani zina zabwino.

Zabwino zokhudzana ndi mafuta: Mtundu wa mafuta omwe amawononga kwambiri nawonso ndiosavuta kutaya. Mafuta a ntchafu amathanso kukupatirani pa moyo wokondedwa, koma ndi kusintha kwa moyo wabwino, mafuta odzaza m'mimba mwanu amasungunuka msanga. "Kafukufuku akuwonetsa kuti anthu omwe amataya 10 peresenti ya kulemera kwawo atha kuchepetsa mafuta awo owoneka ndi 30%," Wood akuti.

Ndi chiyani chomwe chimagwira ntchito bwino mukafuna kutaya mafuta, zakudya kapena masewera olimbitsa thupi? Kwa kanthawi kochepa, kudula ma calories ndikosavuta. Kwa mkazi wolemera mapaundi 145, zimatenga ola lathunthu ndi mphindi 10 kuyenda pa 4 mph kuti awotche ma calories -- 390 - mu cookie imodzi ya Starbucks oatmeal zoumba. Ndikosavuta kusiya cookie -- m'malingaliro, mulimonse. "Zowonadi, kuchita masewera olimbitsa thupi kumagwira ntchito kwa nthawi yayitali chifukwa anthu amakhala okonzeka kuchita masewera olimbitsa thupi kuposa kusintha zakudya," akutero Gaesser.

Njira yabwino kwambiri ndikuphatikiza kuchuluka kwakulimbitsa thupi pang'ono ndi pang'ono, kusinthika kwa zakudya pakadyedwe kabwino, monga kusintha kwa mayo kupita ku mpiru pa sangweji yanu (ndalama: pafupifupi ma calories 100 pa supuni) kapena kudya apulo m'malo momwa kapu ya apulo madzi (kusunga: 45 calories). Ngati musankha zakudya zopanda mafuta ambiri komanso zonenepa kwambiri m'malo mwa zakudya zopangidwa mwachangu komanso mwachangu, mutha kudya ma calories ochepa ndikukhala okhutira kwakanthawi.

Popeza kupsinjika kumalumikizidwa ndi mafuta am'mimba, ndikofunikanso kuti nkhawa yanu ichepetse pochita masewera olimbitsa thupi pafupipafupi, kugona mokwanira ndikupatula nthawi yopuma, kaya mukalasi la yoga kapena gawo la kusinkhasinkha tsiku lililonse kwa mphindi 10.

Musafulumire kutaya mafuta.

Kutsitsa pafupifupi mapaundi awiri pa sabata kumatha kumveka ngati kotheka, koma kunena zoona, ndicho cholinga chaukali, chomwe chimafuna kuchepa kwa ma calories 1,000 tsiku lililonse. "Izi sizokhazikika," akutero Ribisl, yemwe angakonde kuwona kuti anthu akufuna 1/2 pounds pa sabata. Kupitilira chaka, amenewo ndi mapaundi 26 ochititsa chidwi. Njira yabwino yochepetsera thupi lanu pakapita nthawi, akutero akatswiri, ndikupanga moyo wathanzi cholinga chanu - osangoganizira kuchuluka kwa mapaundi omwe mukutaya. Mukakhala ndi zizolowezi zabwino ndikumamatira nthawi zonse, dziwani kuti pamapeto pake kulemerako kudzatsika.

Mukufuna kudziwa zakudya zomwe zimawotcha mafuta mwachangu? Pezani nkhani zonse zathanzi zakudya zatsopano ku Shape.com.

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