Momwe Amereka Akukupangirani Mafuta

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Chiwerengero cha anthu aku U.S. chikuchulukirachulukira, momwemonso munthu waku America aliyense payekha. Ofufuza a pa yunivesite ya Tufts ku Boston ananena kuti: “Amuna 63 pa 100 alionse ndi akazi 55 pa 100 alionse azaka zopitirira 25 onenepa kwambiri,” akutero ofufuza a pa yunivesite ya Tufts ku Boston, ndipo pafupifupi 55 peresenti ya amuna ndi onenepa kwambiri. ali osachepera 30 peresenti kuposa kulemera kwawo). Vuto lathu lolemera padziko lonse lapansi likufikira mwachangu ku Pillsbury Doughboy.

"Ndi mliri weniweni," akutero katswiri wa kunenepa kwambiri James O. Hill, Ph.D., director of the Center for Human Nutrition ku University of Colorado Health Science Center ku Denver. "Kunenepa kukanakhala matenda opatsirana, tikanasonkhanitsa dziko. Tikadalengeza zadzidzidzi."

Titha kuyimba mlandu chifukwa chazovuta izi pachikhalidwe chathu chosavuta, akutero Hill. Takhala pansi kwambiri kotero kuti ambiri a ife timasiya masofa athu kuti tithandizire china chokoma - nthawi zambiri ndimafuta owonjezera ndi shuga omwe malonda azakudya amalimbikitsa kwambiri. Ochita kafukufuku akuti kusokonekera kwa ma kalori komwe kumabwera chifukwa cha kuchuluka kwathu kwakukula.

Kuyambira mzaka za m'ma 1980, malinga ndi magazini ya Science, ma accouterment amakono - kuphatikiza makompyuta, maulamuliro akutali, umwini wamagalimoto angapo, ma escalator ochulukirapo ndi zotsekera - kuphatikiza chakudya chotsika mtengo chomwe sichinachitikepo kuti apange anthu ochepa omwe amadya pang'ono ndikudya Zambiri. "Kupatula anthu ochepa omwe sangakhale onenepa ngakhale atatani, simungakhale ndi moyo masiku ano mdera lathu ndikukhala olemera," akutero a Hill. "Chilengedwe chipeza iwe."

Zimatengera kutsimikiza kuyang'ana pansi chikhalidwe chomwe chimafuna kuti mukhale chete, khalani pansi ndikudya. Kuti musungebe kutsimikiza mtima kwanu, zimathandizira kudziwa momwe makampani azakudya amasinthira ndikupeza phindu kuchokera ku zilakolako zanu komanso momwe anthu ambiri amakhumudwitsira moyo wokangalika. Nazi njira zomwe chilengedwe chanu chimakupangitsani kukhala wonenepa - komanso momwe mungalimbanirane nazo. Chidziwitso, pambuyo pa zonse, ndi mphamvu. --E.S.

Chifukwa chomwe tidasiya kusuntha

Chaka ndi 1880 - ganizirani "Nyumba Yaing'ono Pamtunda" - ndipo mukufuna ayisikilimu. Nthawi ina m'nyengo yozizira yapita, mudapita ndi kavalo wanu ndi ngolo yanu kunyanja komweko ndikukhala tsiku limodzi ndikumakumba ayezi. Mumawakoka kupita nawo ku ayezi ndikuwasunga pansi pa utuchi. Tsopano fufutani pa ayezi, pukutani tchipisi tina ndi kuwonjezera pa ayisikilimu wokhala ndi mchere komanso kaphatikizidwe kirimu kamene mudapanga mutayamwitsa Bessie wokondedwa wanu. Mumayamba kutembenuza phokoso pa churn. Manja anu ayamba kutentha. Mumagwedeza ndikugwedeza zina. Pomaliza, muli ndi ayisikilimu wanu. Mwachangu mpaka lero. Mukufuna kukonza kwanu kwa Haagen-Dazs? “Inu ingokwerani m’galimoto yanu ndi kupita ku golosale ndi kukagula theka la galoni,” akutero Barbara J. Moore, Ph.D., pulezidenti wa ShapeUp America! Kenako mumadzigwetsera pansi pabedi, ma remote control okonzeka, ndikudya theka losambira.

Zazikulu komanso zazikulu

Iwalani za Generation X. Tili panjira yodzakhala Generation XL. Kupita patsogolo kwaukadaulo kwathandizira kuyeserera kwa pafupifupi chilichonse. Timayendetsa galimoto kupita ku ofesi, kukhala kutsogolo kwa kompyuta kwa maola ambiri, kuitanitsa chakudya ndikuyendetsa ku sitolo yogulitsira pakona kuti tigule nyuzipepala. Sitifunikira kukweza chala, makamaka madzi oundana okwana mapaundi 50. "Palinso malo amoto owongoleredwa kutali!" Phiri akuti.

Ndipo ngati sitinachite ulesi kotero kuti timayitanitsa zakudya ndi ntchito zathu zonse pa intaneti, ambiri aife tsopano titha kuchita zonse mu sitolo imodzi yapamwamba. "Ndipo, ndiye, anthu amayendetsa galimoto kwa mphindi 10 kuti apeze malo oimika magalimoto pafupi ndi khomo," akudabwa James Anderson, MD, katswiri wa kunenepa kwambiri pa yunivesite ya Kentucky ku Lexington.

Omwe mwatsala pang'ono kusiya kuwerenga chifukwa mumalemba kasanu pamlungu pamasitepe sikuti achoka. Bungwe la U.S.

Izi ndichifukwa choti zoyang'anira zathu zakutali, mbewa zamakompyuta ndi magalimoto - ngakhale chiwongolero chamagetsi ndi mawindo amagetsi mgalimoto zathu - akutipulumutsa ma calories ambiri. Ganizilani izi: Ngati mumayendetsa galimoto kupita kuntchito m'malo mokwera sitima ndikusiya kuyenda kwa mphindi 10 kupita kusiteshoni, mumawotcha pafupifupi ma calories 90 patsiku, zomwe zimatha kuwonjezera mafuta okwana mapaundi 6 pazaka 10. nthawi. Gwiritsani ntchito foni yotsogola, zomwe zikutanthauza kuti simuyenera kuthamanga kuti muyankhe mafoni, ndipo mutha kuyambitsa mapaundi ena awiri kapena atatu pachaka, kuwerengera a Patricia Eisenman, Ph.D., wapampando wa dipatimenti yochita masewera olimbitsa thupi ndi sayansi yamasewera ku University of Utah ku Salt Lake City.

Steven N. Blair, P.E.D, mkonzi wamkulu wasayansi wa U.S. Surgeon General's 1996 Report on Physical Activity, akuti tikugwiritsa ntchito pafupifupi ma calories ochepa 800 patsiku - lingalirani magawo awiri a cheesecake waku New York - kuposa makolo athu. Chifukwa chake ngakhale mutathamanga mailosi sikisi patsiku, ndi ma calories okwana 600-700 okha omwe mudapsompsona. Zowonjezera 100-200 zopatsa mphamvu patsiku zomwe simunawotche zitha kumasulira kukhala mapaundi owonjezera 10-20 pachaka.

Mphamvu yosasunthika

Podziteteza, zili ngati chikhalidwe chimafuna kuti tikhale onenepa. Zovuta zakuti musakhale otanganidwa zimayamba msanga. Pafupifupi gawo limodzi mwa atatu mwa ana omwe amakhala mtunda wopitilira kilomita imodzi amapita kumapazi, pomwe nthawi yopuma komanso maphunziro apamwamba amakhala zinthu zakale zakale. Maphunziro a PE akaperekedwa, nthawi zambiri amatsogozedwa ndi aphunzitsi osaphunzitsidwa ndipo nthawi zambiri amakhala ndi zochita zamphamvu. Choyipa chachikulu, ena samangoganizira zokonda kuyenda kapena kuphunzitsa ana maluso athupi.

Ambiri aife, ana ndi akulu omwe, tikuthera nthawi yochuluka tikuwonera TV ndi makanema kapena kusewera masewera apakompyuta ndi makompyuta. Kafukufuku wina adawonetsa kuti chiopsezo cha kunenepa kwambiri kwa wachinyamata chikuwonjezeka ndi 2 peresenti pa ola lina lililonse lomwe amakhala pamaso pa TV. Kupitilira apo, timangochita zomwe tikusangalala nazo pachikhalidwe chathu.

Ndipo midzi yatsopano yamatawuni nthawi zambiri imapangidwa yopanda misewu kapena njira zodutsamo, atero a William Dietz, MD, Ph.D., director of the CDC's Division of Nutrition and Physical Activity. Kuti achite ntchito ina, anthu amakakamizidwa kuyendetsa galimoto m'malo mongoyenda pang'ono. "Zomangamanga m'mizinda zimathandizira kulimbitsa thupi - pali misewu, misewu yoyimilira komanso malo oyendamo," akutero Dietz. "Koma midzi yatsopano yamatawuni imakhala ndi malo ogulitsira, motero anthu amayendetsa kulikonse, ngakhale kotala limodzi la maulendo onse ndi ochepera kilomita imodzi."

Tonsefe tili mu izi limodzi

Ngakhale kuti chiwerengero cha kunenepa kwambiri chikuwonjezeka padziko lonse lapansi - kuchokera pa 8 peresenti kufika pa 13 peresenti ku Australia ndi Brazil, mwachitsanzo - ku America kokha komwe kukukwera. Mwina anthu akumayiko ena akukhalabe ochepa chifukwa mitengo yawo yamafuta ndi yokwera kapena ndi mwambo wopita kumalo ophika buledi tsiku lililonse kukafuna buledi watsopano. Kapenanso mwina milungu yofupikirako komanso nthawi yambiri tchuthi imawapatsa mwayi. Ziribe chifukwa chake, akatswiri amalosera kuti adzafanana ndi kunenepa kwathu akangopeza kusintha komwe kumabweretsa.

Kenako aphunzira, monga momwe taphunzirira, kuti kukhala wathanzi sikungotenga nthawi yambiri ku masewera olimbitsa thupi; ndi za kukhala wokangalika m'moyo wanu watsiku ndi tsiku. Yang'anani pazochitika zanu. Kodi mukunyalanyaza mwayi wosangalala ndikuyenda? Kodi mwasiya zizolowezi zomwe zimakupangitsani kugwiritsa ntchito minofu yanu? Ngati ndi choncho, abwerereni. Ndiwo njira zokhazo zowongolera kusalinganika kwa calorie komwe kumakupangitsani kulemera. --C.R.

Chifukwa chomwe timadya mopitirira muyeso

Ma jumbo-izing aku America sangayimbidwe mlandu pazolakwika za opanga ma Dairy Queen kapena opanga chip-mbatata. “Kwa zaka zambiri takhala tikupempha makampani opanga zakudya kuti atipatse chakudya chokoma, chotchipa, komanso chopezeka mochuluka,” akutero katswiri wa kunenepa kwambiri, James O. Hill. "Palibe amene adadziwiratu kuti zotsatirazi zingalimbikitse kudya mopitirira muyeso - komanso kuti chakudya chathu chimakhala 'chonenepa kwambiri,' ndi anthu ochepa omwe angasankhe zakudya zabwino."

Pabwino. Koma ngakhale tili okonzeka, ofunitsitsa komanso okhoza kudya bwino, ndizovuta kuti tipewe kutsatsa kwapaulendo. Ena mwa malingaliro anzeru kwambiri mdziko lathu akugwira ntchito molimbika akuganiza njira zotigulitsira chakudya chomwe chimatipangitsa kukhala onenepa.

Kudya kunja: Moyo mdziko la Whopper

Nthawi zambiri timateteza malo odyera, timakhala ndi mwayi wokwera mapaundi, atero ofufuza a Tufts University. "Chifukwa chachikulu chomwe anthu akukulirakulira ndikuti ntchito zamalonda zakula," akutero Melanie Polk, RD, mkulu wa maphunziro a kadyedwe ku American Institute for Cancer Research (AICR). Sangweji yamtundu wa Ruben pa malo odyetserako zakudya zapakatikati amalemera ma ounces 14 ndipo imakhala ndi ma calories 916, ndipo saladi ya chef "yathanzi" (makapu 5 okhala ndi 1/2 chikho cha kuvala) imakhala ndi ma calories 930, inatero Center for Science in the Public Interest. Ndi theka la achikulire omwe akudya ku lesitilanti tsiku lililonse, sizosadabwitsa kuti tikulemera.

Chodabwitsa, ambiri aku America sanazindikire kuti amadya kwambiri akamadya. Pakafukufuku wa AICR, 62% ya omwe anafunsidwa amaganiza kuti magawo odyera anali ofanana kapena ocheperako kuposa zaka khumi zapitazo. Choyipa chachikulu, ochepa a ife timadziwa gawo laling'ono kukula kwake. Ngakhale pakati pa omwe akuchidziwa, 86 peresenti samapima chakudya chawo kawirikawiri kapena samayesa konse. Ndiye pali 25% ya ife omwe amavomereza kuti kuchuluka komwe timadya kumadalira kuchuluka kwa zomwe timatumikiridwa. Kuti mupeze chogwirira pagawo lanu, yesani izi:

Gwiritsani ntchito kanthawi kaye kuyerekezera momwe mungagwiritsire ntchito nyumba kuti muzitha "kuwona m'maso" kukula kwake.

* Onani m'maganizo mwanu zomwe mukufuna kudya musanayitanitse.

* Funsani thumba la doggie mukamayitanitsa, kenako ikani theka la chakudya chanu mu thumba musanadye.

Zakudya zoziziritsa kukhosi: Tikuyesani kuti mudye imodzi yokha

Timadya tsiku lonse pa crackers, mipiringidzo mphamvu, zokhwasula-khwasula nyama, mini-cookie, bagel chips. Izi ndichifukwa choti mzere pakati pakudya ndi zokhwasula-khwasu wasowa, akutero a Bernard Pacyniak, mkonzi wa Snack Food and Wholesale Bakery. "Makumi atatu mwa ma calories athu tsopano amachokera kuzakudya zopanda pake," akutero, "ndipo pali zambiri zomwe mungasankhe - 20-30% ya zokhwasula-khwasula mchere zokha pazaka khumi zapitazi."

Izi zikutanthauza mavuto chifukwa ngakhale zipatso ndi ndiwo zamasamba ndizothandizana nafe, ndi mdani wathu pankhani yazakudya. American Journal of Clinical Nutrition yanena kuti anthu omwe amadya maswiti osiyanasiyana, pizza, pasitala ndi mbatata amakonda kunenepa, pomwe iwo omwe amadya masamba ambiri amatha kutaya mapaundi. Imeneyi ndi nthawi imodzi pomwe kuchepetsa kusankha kuli bwino. “Mukagula mabokosi atatu a makeke amtundu umodzi, mumangodya pang’ono kusiyana ndi mutagula bokosi limodzi pamitundu itatu ya makeke,” akutero Brian Wansink, Ph.D., pulofesa wa zamalonda ndi sayansi yazakudya. ku yunivesite ya Illinois.

Komanso simungadalire pa njala yanu kuti muwongolere kuchuluka kwa zakumwa zozizilitsa kukhosi zomwe mungadye. Wansink apeza kuti anthu amadya 70% ma M & M akamatumizidwa mu mphika wokulirapo, ndipo kudya kuchokera mu mphika wokulirapo wa popcorn kumalimbikitsa owonera makanema kuti adye 44 peresenti kuposa momwe angadye kuchokera kukula kwakukulu. Njira zina zothanirana ndi misampha yopanda thukuta:

Chepetsani zosankhika zanu ndi kugula phukusi laling'ono kwambiri. Sankhani zipatso ndi ndiwo zamasamba zatsopano kapena zouma.

* Pewani kudya mthumba kapena katoni; m’malo mwake, ikani mlingo woyezedwa m’mbale kapena m’mbale.

* Kuyitanitsa kukula "kong'ono" kwa zakumwa zozizilitsa kukhosi, ma popcorn ndi zina zotero; iwo sali kwenikweni kwenikweni ochepa.

Chakudya chofulumira: Penny wanzeru, wopusa kwambiri

Kuti mubwererenso, malo ogulitsa zakudya zofulumira amapereka mipikisano, mphotho ndi malonda aulere. Amakulonjezaninso malonda, ndi zomwe amalondawo amatcha "mitengo yachinyengo." Mwa kusiyanitsa mitengo yazinthu, monga ma burger, ma batala ndi zakumwa, makampani ogulitsa mwachangu amakunyengererani kuti mugule chakudya chokulirapo cha "supersize" kapena "mtengo", ngakhale pomwe zonse zomwe mumafuna zinali chinthu chimodzi. Zomwe zimawoneka ngati zogulitsa zimatha kukulitsa ma calorie anu ndi 40-50 peresenti.

Ndi zakudya zofulumira kwambiri zomwe zili gawo la moyo watsiku ndi tsiku, ndizovuta kukana zomwe zimabwera. "Kuti mudziteteze kudera lomwe chakudya chimachuluka, muyenera kusankha mwanzeru kuti mukhale osiyana ndi chikhalidwe," atero a Sonja Connor, M.S., R.D., katswiri wazakudya ku Oregon Health Sciences University ku Portland. Yandikirani chakudya chofulumira ndi malangizo awa odziteteza:

* Ganizirani za la carte: Musaganize kuti chakudya chamtengo wapatali chimasunga ndalama.

* Tengani zipatso kapena timitengo ta karoti kuti mulowe m'malo mwa zokazinga kapena kugwedeza komwe simukufuna.

* Ngati n'kotheka, konzani chakudya chokhala pansi m'lesitilanti chomwe chili ndi zosankha zathanzi m'malo mokhala ndi njala komanso kuthamangira kuti musankhe chakudya chofulumira.

Kulamulira kudya kwanu

Ngakhale makampani azakudya azigwiritsa ntchito mochenjera motani, kukhalabe ndi thanzi labwino zili ndi inu. Nazi njira zina zomwe akatswiri amalimbikitsa.

* Dzidziweni nokha: Anthu omwe amatha kudziletsa amadya kwambiri akakhala ndi chakudya chochuluka, akutero katswiri wotsatsa zakudya Wansink. Anthu odziletsa kwambiri amadya zochepa akakhala ndi chakudya chochuluka; "kutsegula zitseko" sizichitika nawo. Dziwani kuti ndinu mtundu wanji, kenako ikani larder wanu moyenera.

Khalani tcheru: Nthawi iliyonse yomwe "timacheza" timadya zochulukirapo. "Tidakondweretsanso chidwi ndi zotumphukira panthawiyo," akutero Wansink. Zina mwazomwe zimayikidwa pamenepo ndimakampani azakudya (utoto wofiira umapangitsa chidwi, mwachitsanzo; lalanje limatanthawuza kukwanitsa). Zina mwangozi, monga kuchuluka kwa bambo amene mwakhala pafupi nanu pamalo ogulitsira khofi akuwoneka kuti akusangalala ndi mkate wake wa apulo. Khalani tcheru. Yembekezerani zakunja izi kuti mudye, ndipo yang'anani pakukhalabe okhudzana ndi njala yanu yamkati ndi zizindikiro zakukhuta.

* Pezani zenizeni: Kuwonjezera pa kutsatsa zakudya monga kugula kwabwino, otsatsa amagulitsanso chithunzithunzi chabwino, akumalonjeza kuti adzabweretsa chisangalalo, chisangalalo, kudzimva kuti ali ndi chidwi. Koma ziribe kanthu momwe amapangira izi, akugulitsa zopatsa mphamvu. Ndipo aku America amazipeza, kugula zakudya zotchedwa Whopper ndi Grand Slam kwinaku akunyalanyaza kuchuluka kwa ma calories omwe amadya tsiku lililonse ndi 25%. Osamagwiritsa ntchito malingaliro olakalaka. Hamburger imeneyo imatchedwa Monster Burger pazifukwa. --E.S.

Njira 12 zosunthira zambiri tsiku lililonse

1. Yendani kantchito kamodzi pa sabata, akutero a Barbara Moore, Ph.D., Purezidenti wa ShapeUp America! Ngati simungathe kuyenda mtunda wonsewo, pangani ma block angapo kutali.

2. Ikani alamu ndikudzuka kamodzi pa ola mukakhala kuntchito kuti muziyenda kwa mphindi zisanu. Tambasulani kapena pangani ma biceps curls (gwiritsani mabotolo amadzi ngati mulibe china chilichonse). Pakutha pa ola lathunthu la maola asanu ndi atatu, mudzakhala mutapeza mphindi 40 zowonjezera.

3. Pitani ku ofesi ya anzanu kuti mukalankhule m'malo motumiza imelo. Katswiri wochita masewera olimbitsa thupi ku Stanford University a William Haskell, MD, awerengera kuti kugwiritsa ntchito imelo kwa mphindi zisanu pa ola la ntchito kumawonjezera mapaundi pachaka (kapena mapaundi 10 pakati pa zaka 20 mpaka 30).

4. Siyani kugwiritsa ntchito chida chimodzi chokha, monga magetsi amatha kutsegula. Kapena yesani "kutaya" chiwongolero chanu chakutali.

5. Mukwere masitepe kamodzi patsiku.

6. Ngati kuli kotheka khalani ndi "misonkhano yoyenda", kusamalira bizinesi ndi anzanu mukuyenda mozungulira.

7. Ngati ndinu Velcro-ed pakama pa "Dawson's Creek" kapena "The West Wing," nyamukani nthawi yamalonda ndikunyamula mwendo, kupindika, kutambasula - kapena kungoyenda mozungulira nyumbayo.

8. Osayendetsa-kudutsa. Tuluka mgalimoto ndikulowa mkati kuti ukatenge chakudya.

9. Chitani zolimbitsa thupi zam'manja: M'malo mongothamangira pansi opanda zingwe, yendani mozungulira mchipindacho, tambasulani kapena kupotoza torso.

10. Tengani chiphaso chilichonse.

11. Chitani ntchito zakuthupi zitatu patsiku. Sesa, fumbi, samba mawindo.

12. Sunthani pamene mukudikirira. Yendani chokwera ndi chotsika; Kodi ng'ombe imadzuka ikakhala mu zikepe, pamzere kapena kuyembekezera kuti magetsi asinthe. --C.R.

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