Kodi Mukulemera Kwachibadwa? Nayi Deal

Zamkati

• Kulemera ndi Chibadwa 101
• Momwe Genetics Imakhudzira Metabolism
• Genetics ndi Kuwonda
• Momwe Mungapezere Kunenepa Kwanu Kwathanzi
• Onaninso za

Mutha kupeza kumwetulira kwanu ndi kugwirana msanga ndi diso lanu kuchokera kwa amayi anu, ndi tsitsi lanu ndi mawonekedwe anu kuchokera kwa abambo anu-koma kodi kunenepa kwanu kumakhalanso, monga izi?

Ngati mwakhala mukulimbana ndi momwe thupi lanu limapangidwira (chifukwa ndilofunika kwambiri, osati kulemera kwake) -ndipo banja lanu limachitanso - zingakhale zosavuta kuimba mlandu kulemera kapena kunenepa kwambiri pa majini. Koma kodi majini anu amakukonzeranidi kukhala mmodzi wa 33 peresenti ya Achimereka omwe ali onenepa kwambiri kapena 38 peresenti omwe ali onenepa?

Pomwepo, yankho ndi ayi, koma pali umboni wochuluka wa asayansi wosonyeza kuti munthu akachepa thupi — ndikuchepetsanso thupi — kumakhala kovuta kwambiri.

Kulemera ndi Chibadwa 101

Ngakhale mazana a majini amakhudza kunenepa m'njira zazing'ono, masinthidwe angapo odziwika amayenda m'mabanja ndipo amawoneka kuti amapangitsa anthu kunenepa kwambiri. (Zosinthazi sizimayang'aniridwa pafupipafupi, chifukwa chake musayembekezere kuti dokotala wanu angawadziwitse pakuyesa magazi kwanu pachaka.)

Mwachitsanzo, munthu yemwe ali ndi chibadwa chofuna kunenepa amakhala ndi nthawi yovuta kulamulira njala - zina mwa kusintha kwa majini kumaphatikizapo kukana hormone yoletsa njala ya leptin - komanso nthawi yovuta kwambiri kuonda itatha kulemera kuposa munthu wopanda chibadwacho. makongoletsedwe.

Izi zati, momwe majini anu amafotokozera mwina zimadalira inu. Howard Eisenson, MD, mkulu wa Duke Diet & Fitness Center anati: Akuwonetsa kuti kafukufuku akuwonetsa kuti ma genetiki amatenga 50 mpaka 70% ya kusiyanasiyana kwathu. Izi zikutanthauza kuti, ngakhale mutakhala ndi majini omwe amakupangitsani kuti mukhale olemera kwambiri, sizomwe mwachita kale. “Kungoti wina ali ndi kunenepa kwambiri m’banja mwawo sizitanthauza kuti mosapeŵeka adzakula,” akutero Dr. Eisenson. Ngakhale pakati pa anthu omwe ali ndi chibadwa cha kunenepa kwambiri, pali anthu omwe sanenepa kwambiri. (ICYMI: Zithunzi Zosintha za Mayi Uyu Zikuwonetsa Kuti Kuchepetsa Kuwonda Ndi Hafu Ya Nkhondo)

Momwe Genetics Imakhudzira Metabolism

Ikuwonjezera apa: Njira yabwino yopewera kunenepa kwambiri ndikulimbitsa thupi poyambira. Kafukufuku waposachedwa akuwulula zomwe zimapangitsa kuti muchepetse thupi, uyenera kudya pang'ono ndi kuchita masewera olimbitsa thupi kuti thupi lako likhale lolimba, lotsika pang'ono kuposa momwe munthu wotalika komanso kulemera komwe sanakhalepo wolemera - makamaka , kudya kwa moyo wanu wonse kuti mungodya basi. (Zogwirizana: Chowonadi Chokhudza Kupeza Kunenepa Patatha Kutaya Kwakukulu Kwambiri)

Izi ndichifukwa choti kuchepa thupi kumayika thupi lanu munthawi yopanda mphamvu zamagetsi - kwakanthawi, palibe amene akutsimikiza. Chifukwa chake, mumafunikira ma calories ochepa kuti mukhale ochepa thupi, ngakhale simukuyesera kutaya. "Pali chilango choti mulipire chifukwa chonenepa kwambiri," akutero a James O. Hill, Ph.D., wamkulu wa Anschutz Health and Wellness Center ku University of Colorado.

Mukulipira chilango, ngakhale mutakhala wocheperako, ngakhale mutakhala onenepa kwambiri, akuwonjezera a Joseph Proietto, MD, ofufuza komanso azachipatala ku University of Melbourne ku Australia. Phunziro lake, lofalitsidwa mu New England Journal of Medicine, akuwonetsa kuti ngati utaya 10% yolemera thupi lake-kuchoka, mwachitsanzo, mapaundi 150 mpaka 135 mapaundi-pamakhala kusintha kwakanthawi kwakanthawi kwamahomoni olamulira njala omwe angakupangitseni kuti muzilakalaka chakudya. "Thupi likufuna kuteteza kulemera komwe kale munali nako, ndipo lili ndi njira zolimbikira kukwaniritsa izi," akutero Dr. Proietto. Mukangosiya kusamala, kulemera kumabwereranso chifukwa kagayidwe kanu ka thupi sikugwira ntchito moyenera. Ndicho chifukwa chake kuonda kwambiri ndi kusunga kulibe kumachitika kawirikawiri. (Zambiri apa: Kodi Mungafulumizitsedi Metabolism Yanu?)

Genetics ndi Kuwonda

Pafupifupi pano, mwina mutha kukhala kuti mukukhulupirira kuti mapaundi 15 ovutikira omwe munatayikirako abwereranso. Koma musataye mtima. Kungodziwa kuti muyenera kuchita khama nthawi zonse ndi zoposa theka la nkhondoyi.

"Aliyense m'munda mwanga tsopano akuvomereza kuti kupewa mwamphamvu kunenepa ndi njira yokhazikitsira chidwi chathu," akutero a Steven Heymsfield, M.D., wamkulu wa a Pennington. Ndiko kulondola: Chosavuta chakuti mukusunga kulemera kwanu, ngakhale sikuli koyenera koma kuli pafupi ndi gulu lathanzi, ndikopambana kwambiri ndipo kudzakuikani patsogolo pa masewerawa ndikudabwa kuti mutaya bwanji. kulemera ndi majini oyipa. Dr. Heymsfield akuti: "Idyani chakudya choyenera ndipo chitani masewera olimbitsa thupi; (Chifukwa, chikumbutso, kulemera sikufanana ndi thanzi.)

Mapaundi angapo ndi osavuta kuthana nawo. "Mutha kutaya 5 kapena kuperesenti ya thupi lanu ndikulimbikira pang'ono, lekani izi," atero a Frank Greenway, M.D., katswiri wazamaphunziro ku Pennington Biomedical Research Center. Kudya moyenera ndikofunikira kuti muchepetse thupi, kuchita masewera olimbitsa thupi ndikofunikira kuti mukhalebebe.

Ngati simunakhale ndi kunenepa kwambiri, "simuyenera kuchita zochulukirapo ngati wina yemwe adakhalapo," akutero Dr. Hill. "Sizitengera mphindi 90 zolimbitsa thupi patsiku kuti mupewe kuwonda, koma zingatenge ndalama zambiri kuti muchepetse mapaundi mukangotaya. Sibwino, koma ndi momwe zimakhalira."

Kuwonda kwakukulu kungapangitsenso kuti mahomoni anu apite haywire. Kafukufuku wa a Dr. uli ndi njala ngakhale thupi lako silikusowa mafuta.

Mukayenera kusunga zakudya kwa nthawi yayitali, malingaliro anu amakupusitsani. Pamene mukuyamba kudya zakudya zopatsa thanzi, akutero John R. Speakman, Ph.D., wa Institute of Biological and Environmental Sciences ku Scotland, thupi lanu likuwomba kupyola nkhokwe yake ya glycogen ndikutaya kulemera kwa madzi amene glycogen amasungidwa, kotero chithunzichi chikuwonetsa kutsika kwakukulu. "Kafukufuku ku labu akuwonetsa kuti ngati mupitilizabe kudya, kuwonda pambuyo poti dontho loyambali ndilabwino ndipo sikufika kumapiri," akutero. Koma m'dziko lenileni, chifukwa kuchepa thupi kumawoneka kuti kukucheperachepera, anthu amakonda kulephera kutsimikiza mtima ndikukhala okhwima pang'ono pazakudya zawo kuposa m'masabata oyambirirawo, potero amapanga malo enieni. (Zambiri apa: Momwe Mungayimitsire Kudya Kwa Yo-Yo Konse Kwathunthu)

Momwe Mungapezere Kunenepa Kwanu Kwathanzi

Ngati mungagwiritse ntchito kutaya ma lbs angapo kuti mupeze kulemera kwanu kosangalatsa, tengani kudzoza kuchokera ku National Weight Control Registry, nkhokwe yomwe imafufuza omwe ataya mapaundi osachepera 30 ndikuzisunga.

• Konzaninso chidwi chanu. "Zomwe zidawalimbikitsa kuti ayambe kuonda sizingafanane ndi zomwe zimawathandiza kuti asachoke," akutero Hill, yemwe adayambitsa kaundula. Kuopsa kwathanzi kumatha kuyambitsa kutayika koyamba, mwachitsanzo, koma kuvala zovala zomwe angakonde mwina ndi chifukwa chake.
• Sinthani ku maphunziro a mphamvu. Ngakhale palibe zambiri pankhaniyi, a Hill atero, zikuwonekeratu kuti mphamvu zomwe ophunzitsira awa amachita, ndizomwe zimapangitsa kuti azikhala ochepa. "Zimathandiza kumanga minofu ndikupewa kutayika kwa minofu, ndipo, zowonadi, minofu imawotcha mafuta," akutero. Kuyamba kumene? Yesani njira yophunzitsira yamphamvu kwa oyamba kumene. (Kafukufuku akuwonetsa kuti HIIT itha kuthandizanso pakuchepetsa thupi.)
• Chitani masewera olimbitsa thupi pafupi tsiku ndi tsiku momwe mungathere. Kugwira ntchito kwa anthu ochita bwino "kumayamba mphindi 30 patsiku mpaka 90, koma pafupifupi 60," akutero a Hill. (Koma kumbukirani, masiku opuma otanganidwa ndi ofunikira, nawonso.)
• Gwirizanitsani zolimbitsa thupi ku chinthu china chomwe chili ndi tanthauzo kwa inu. “Mzimayi wina ananena kuti amapeza nthaŵi yochita zinthu zauzimu tsiku lililonse, ndipo panthaŵi yapadera imeneyo, amayenda ndi kusinkhasinkha,” akutero Hill. Ambiri omwe amasamalira nthawi yayitali, akuwonjezera, amasintha ntchito ndikukhala odyetsa kapena ophunzitsa.

Onaninso za