Zimatenga Nthawi Yaitali Bwanji Kuti Muchepetse Kunenepa?

Zamkati

• Momwe kuchepa thupi kumachitika
• Zinthu zomwe zimakhudza kuchepa thupi
• Jenda
• Zaka
• Poyambira
• Kuperewera kwa kalori
• Tulo
• Zinthu zina
• Zakudya zabwino kwambiri zolemetsa
• Kuchuluka kwa kuchepa thupi
• Mfundo yofunika

Kaya mukufuna kuonda pamwambo wapadera kapena kungochirikiza thanzi lanu, kuchepa thupi ndicholinga chofala.

Kuti mukhale ndi ziyembekezo zenizeni, mungafune kudziwa kuti kuchepa thupi ndi kotani.

Nkhaniyi ikufotokoza zomwe zimakhudza nthawi yayitali kuti muchepetse kunenepa.

Momwe kuchepa thupi kumachitika

Kuchepetsa thupi kumachitika mukamadya ma calories ochepa kuposa momwe mumawotchera tsiku lililonse.

Komanso, kunenepa kumachitika mukamadya ma calories ambiri kuposa momwe mumawotchera.

Chakudya chilichonse kapena chakumwa chilichonse chomwe mumadya chomwe chili ndi zopatsa thanzi chimakulimbikitsani kuchuluka kwa kalori.

Izi zati, kuchuluka kwama calories omwe mumawotcha tsiku lililonse, omwe amadziwika kuti mphamvu yamafuta kapena kalori, ndizovuta kwambiri.

Zowonjezera za kalori zimapangidwa ndi zinthu zitatu izi ():

• Kuchepetsa kagayidwe kachakudya (RMR). Ichi ndi chiwerengero cha zopatsa mphamvu zomwe thupi lanu limafunikira kuti lizigwira bwino ntchito monga kupuma komanso kupopera magazi.
• Thermic zotsatira za chakudya (TEF). Izi zikutanthauza ma calories omwe amagwiritsidwa ntchito kupukusa, kuyamwa, ndi kupukusa chakudya.
• Thermic zotsatira za ntchito (TEA). Awa ndi ma calories omwe mumagwiritsa ntchito nthawi yochita masewera olimbitsa thupi. TEA itha kuphatikizaponso zosachita masewera olimbitsa thupi thermogenesis (NEAT), yomwe imayang'anira ma calories omwe amagwiritsidwa ntchito ngati ntchito yakunyumba ndikungoyenda.

Ngati kuchuluka kwama calories omwe mumadya ndikofanana ndi kuchuluka kwa ma calories omwe mumawotcha, mumakhalabe ndi thupi lolimba.

Ngati mukufuna kuonda, muyenera kupanga kalori yolakwika pogwiritsira ntchito ma calories ochepa kuposa momwe mumawotchera kapena kuwotcha ma calories ambiri kudzera pakuwonjezera ntchito.

Kuchepetsa thupi kumachitika mukamadya ma calories ochepa kuposa momwe mumawotchera tsiku lililonse.

Zinthu zomwe zimakhudza kuchepa thupi

Zinthu zingapo zimakhudza momwe mungachepetsere kunenepa. Ambiri a iwo sali m'manja mwanu.

Jenda

Chiŵerengero chanu cha mafuta ndi minofu chimakhudza kwambiri kuthekera kwanu kuchepa thupi.

Chifukwa azimayi amakhala ndi chiŵerengero chachikulu cha mafuta ndi minofu kuposa amuna, ali ndi 5M% yotsika RMR kuposa amuna amsinkhu wofanana ().

Izi zikutanthauza kuti azimayi amawotcha ma calories ochepa kuposa 5-10% kuposa amuna opuma. Chifukwa chake, amuna amakonda kuchepa msanga kuposa akazi kutsatira chakudya chofanana m'ma calories.

Mwachitsanzo, kafukufuku wamasabata asanu ndi atatu kuphatikiza opitilira 2,000 omwe adadya kalori 800 adapeza kuti amuna adataya 16% kuposa akazi, ndikuchepetsa 11.8% mwa amuna ndi 10.3% mwa akazi ().

Komabe, pomwe amuna amakonda kuchepa msanga kuposa akazi, kafukufukuyu sanasanthule kusiyana komwe kumachitika chifukwa cha jenda kuti athe kuchepetsa kuchepa.

Zaka

Chimodzi mwazosintha zambiri zamthupi zomwe zimachitika ndi ukalamba ndikusintha kwa kapangidwe ka thupi - kuchuluka kwamafuta kumachulukitsa ndipo minofu imachepa.

Kusintha uku, komanso zinthu zina monga kuchepa kwama kalori a ziwalo zanu zazikulu, kumathandizira kutsika kwa RMR (,).

M'malo mwake, akuluakulu azaka zopitilira 70 atha kukhala ndi ma RMR omwe ali 20-25% kutsika kuposa achikulire achichepere (,).

Kuchepetsa uku kwa RMR kumatha kupangitsa kuti kuchepa thupi kukhale kovuta ndi ukalamba.

Poyambira

Thupi lanu loyambirira ndi kapangidwe kake kangakhudzenso momwe mungayembekezere kuti muchepetse thupi.

Ndikofunika kumvetsetsa kuti kuchepa kwamitundu yonse (mu mapaundi) kumatha kufanana ndi wachibale yemweyo (%) kuonda kwa anthu osiyanasiyana. Pomaliza, kuonda ndi njira yovuta.

National Institutes of Health (NIH) Body Planner ndi chitsogozo chothandizira kuchuluka kwa zomwe mungataye kutengera kulemera kwanu koyambirira, msinkhu, kugonana, komanso kuchuluka kwama calories omwe mumalandira ndikugwiritsa ntchito (7).

Ngakhale munthu wolemera kwambiri atha kuchepa kulemera kuwirikiza kawiri, munthu wocheperako akhoza kutaya gawo lofanana la thupi lawo (10/250 = 4% poyerekeza ndi 5/125 = 4%).

Mwachitsanzo, munthu wolemera makilogalamu 136 atha kutaya makilogalamu 4.5 atachepetsanso kadyedwe kake patsiku ndi ma caloriki 1,000 ndikuchita masewera olimbitsa thupi milungu iwiri.

Kuperewera kwa kalori

Muyenera kupanga kalori yoyipa kuti muchepetse kunenepa. Kukula kwa kuchepa kwa kalori kumakhudza momwe mungachedwere kunenepa.

Mwachitsanzo, kugwiritsa ntchito zopatsa mphamvu 500 patsiku kwa masabata asanu ndi atatu zitha kupangitsa kuti muchepetse thupi kuposa kudya zopatsa mphamvu 200 patsiku.

Komabe, onetsetsani kuti musapangitse kuchuluka kwanu kwa kalori kukhala kokulirapo.

Kuchita izi sikungokhala kosavomerezeka kokha komanso kukuyika pachiwopsezo cha kuchepa kwa michere. Kuphatikiza apo, zingakupangitseni kuti muchepetse kunenepa ngati mafupa.

Tulo

Kugona kumanyalanyazidwa komabe gawo lofunikira pakuchepetsa thupi.

Kugona kwakanthawi kochepa kumatha kulepheretsa kuchepa thupi komanso kuthamanga komwe mumakhetsa mapaundi.

Usiku umodzi wokha tulo tawonetsedwa kuti mukulitse chilakolako chanu cha kalori wambiri, zakudya zopanda michere, monga makeke, mikate, zakumwa zotsekemera, ndi tchipisi (,).

Kafukufuku m'modzi wamasabata awiri omwe amatenga nawo gawo pazakudya zoletsedwa ndi kalori kuti agone maola 5.5 kapena 8.5 usiku uliwonse.

Omwe adagona maola 5.5 adataya mafuta ochepa mthupi mwa 55% ndi 60% yochulukirapo kuposa omwe adagona maola 8.5 usiku ().

Zotsatira zake, kusowa tulo nthawi yayitali kumalumikizidwa kwambiri ndi mtundu wa 2 shuga, kunenepa kwambiri, matenda amtima, ndi khansa zina (,,).

Zinthu zina

Zinthu zingapo zingakhudze kuchuluka kwa kuchepa kwanu, kuphatikizapo:

• Mankhwala. Mankhwala ambiri, monga antidepressants ndi ma antipsychotic, amatha kulimbikitsa kunenepa kapena kulepheretsa kuwonda ().
• Zochitika zamankhwala. Matenda, kuphatikizapo kukhumudwa ndi hypothyroidism, vuto lomwe chithokomiro chanu chimatulutsa mahomoni ochepetsa kagayidwe kake, chimatha kuchepetsa kuchepa thupi ndikulimbikitsa kunenepa (,).
• Mbiri ya banja ndi majini. Pali chibadwa chokhazikitsidwa bwino chomwe chimalumikizidwa ndi anthu omwe onenepa kwambiri kapena onenepa kwambiri, ndipo chimakhudza kuwonda (.).
• Kudya kwa Yo-yo. Njira iyi yakuchepa ndikubwezeretsanso thupi imatha kupangitsa kuti kuchepa thupi kukhale kovuta nthawi iliyonse, chifukwa cha kuchepa kwa RMR ().

Zaka, jenda, komanso kugona ndizochepa chabe pazinthu zambiri zomwe zimakhudza kuchepa thupi. Zina zimaphatikizapo matenda ena, chibadwa chanu, komanso kugwiritsa ntchito mankhwala ena.

Zakudya zabwino kwambiri zolemetsa

Ndi zosawerengeka zakudya zolimbitsa thupi zomwe zilipo - zonse zolonjeza zosangalatsa komanso zotsatira zachangu - zitha kukhala zosokoneza kudziwa kuti ndi iti yabwino kwambiri.

Komabe, ngakhale opanga ndi othandizira amawona kuti mapulogalamu awo ndiabwino kuposa ena onse, palibe njira imodzi yabwino kwambiri yochepetsera thupi (,).

Mwachitsanzo, zakudya zotsika kwambiri ngati keto zitha kukuthandizani kuti muchepetse kunenepa poyamba, koma kafukufuku samapeza kusiyana kwakukulu pakuchepetsa pakapita nthawi (,,).

Chofunika kwambiri ndi kuthekera kwanu kuti muzitsatira njira yabwino, yochepetsera mafuta (,).

Komabe, kutsatira chakudya chotsika kwambiri cha calorie kwakanthawi ndizovuta kwa anthu ambiri komanso chifukwa chomwe zakudya zambiri zimalephera ().

Kuti muwonjezere mwayi wopambana, muchepetse pang'ono kuchuluka kwa kalori yanu, sinthani zakudya zanu malinga ndi zomwe mumakonda komanso thanzi lanu kapena gwirani ntchito ndi wolemba zakudya.

Phatikizani zakudya zolimbitsa thupi, kuphatikizapo masewera olimbitsa thupi komanso kukana, kuti muchepetse kuchepa kwamafuta ndikupewa kapena kuchepetsa kuchepa kwa minofu ().

Mwa kuchotsa zakudya zopangidwa bwino kwambiri ndikuphatikizanso zakudya zopatsa thanzi, zakudya zonse, monga masamba, zipatso, mbewu zonse, mafuta athanzi, ndi mapuloteni, mutha kupititsa patsogolo kuchepa thupi komanso thanzi lanu lonse.

Kutsata zakudya zolemetsa kumakhala kovuta kwa anthu ambiri. Mosasamala zolinga zanu, sankhani mtundu wazakudya malinga ndi zomwe mumakonda komanso thanzi lanu.

Kuchuluka kwa kuchepa thupi

Ngakhale anthu ambiri amayembekeza kuti awonda msanga, mwachangu, ndikofunikira kuti musachepetseko kwambiri.

Kutaya thupi mwachangu kumatha kukulitsa chiopsezo chamiyala, kuperewera kwa madzi m'thupi, ndi kuperewera kwa zakudya m'thupi ().

Zotsatira zina zoyipa zakuchepetsa thupi ndi (,):

• kupweteka mutu
• kupsa mtima
• kutopa
• kudzimbidwa
• kutayika tsitsi
• kusasamba kwa msambo
• kutayika kwa minofu

Ngakhale kuchepa thupi kumatha kuchitika mwachangu kumayambiriro kwa pulogalamu, akatswiri amalimbikitsa kuti muchepetse makilogalamu 1-3 (0.45-1.36 kg) pa sabata, kapena pafupifupi 1% yolemera thupi lanu ().

Komanso, kumbukirani kuti kuonda si njira yokhazikika. Masabata ena mutha kutaya zochulukirapo, pomwe milungu ina mutha kutaya pang'ono kapena kulibiretu konse (,).

Chifukwa chake musataye mtima ngati kuchepa thupi kwanu kumachedwetsa kapena mapiri kwa masiku angapo.

Kugwiritsa ntchito tsikulo, komanso kudziyesa nokha pafupipafupi, kungakuthandizeni kuti musayende bwino.

Kafukufuku akuwonetsa kuti anthu omwe amagwiritsa ntchito njira zodziyang'anira, monga kujambula zomwe mumadya komanso kulemera kwanu, amakhala opambana pakuchepetsa ndikuchepetsa kuposa omwe satero ().

Kuchepetsa thupi msanga kwambiri kumatha kubweretsa mavuto monga ndulu, kutaya minofu, komanso kutopa kwambiri. Akatswiri amalangiza kuti achepetse thupi kwa mapaundi 1-3 (0.45-1.36 kg) pa sabata, kapena pafupifupi 1% yolemera thupi lanu.

Mfundo yofunika

Kuchepetsa thupi kumachitika mukamadya zopatsa mphamvu zochepa kuposa momwe mumawotchera.

Zinthu zambiri zimakhudza kuchuluka kwa kuchepa kwanu, kuphatikiza jenda, zaka, kuyamba kulemera, kugona, komanso kuchuluka kwa kalori yanu.

Kuyesetsa kutaya mapaundi 1-3 (0.45-1.36 kg) pa sabata ndi njira yotetezeka komanso yokhazikika yokwaniritsira zolinga zanu.