Kutaya Mafuta Awo Amuna!

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Timagwada. Ife Ab Kuphulika. Timachotsa ma carbs. Heck, titha kupita pansi pa mpeni kuti tichotse ab flab.

Tsoka ilo, kafukufuku waposachedwa akuwonetsa kuti mutha kusweka mpaka mutasweka ndi kudya mpaka mutatheratu mphamvu, koma ngati masiku anu ali ndi nkhawa, mapaketi asanu ndi limodzi abwino kwambiri - kapenanso gawo lapakati - apitiliza kukuthawani. .

Izi ndichifukwa choti mafuta am'mimba amagwira ntchito mosiyana ndi mafuta kwina kulikonse mthupi. Imakhala ndi magazi ochulukirapo komanso amalandila kwambiri cortisol, mahomoni opsinjika. Mulingo wa Cortisol umakwera ndikuchepa tsiku lonse, koma mukakhala kuti muli ndi nkhawa nthawi zonse, kuchuluka kwa mahomoni omwe mumatulutsa kumakwera. Ndikupsinjika kwambiri ndipo, chifukwa chake, kuchuluka kwa cortisol, mafuta ambiri amabisidwa m'mimba popeza pali zotengera zambiri za cortisol pamenepo.

Koma ab flab si mtengo wokhawo umene mungalipire chifukwa cha kupsinjika maganizo kosatha (mtundu wopangidwa ndi banja lomwe likuyenda bwino, ntchito yomwe mumadana nayo, mavuto a thanzi lanu - osati, kunena kuti, mavuto omwe amayamba chifukwa cha kuchuluka kwa magalimoto). Mlingo waukulu wa cortisol umapheranso ma neuron muubongo ndipo umasokoneza ma neuro-transmitter othandiza - monga dopamine ndi serotonin - zomwe zimatha kubweretsa kukhumudwa ndikumva kupsinjika.

Kupsinjika kwakukulu = mafuta ochulukirapo

Mwachidule, nkhani yonse ya mafuta a m'mimba imapitirira kuposa momwe mumawonekera mu bikini: Mafuta omwe ali m'chiuno mwanu - zomwe ofufuza amachitcha kuti kunenepa kwambiri - kumakhudzana ndi kuchuluka kwa matenda a mtima, mtundu wa 2 shuga ndi mitundu ingapo ya khansa. . Ndipo ngakhale zili zoona kuti chibadwa chimagwira ntchito m'thupi lonse (ndiye kuti, ngati ndinu "apulo" kuposa "peyala"), atero a Brenda Davy, Ph.D., RD, pulofesa wothandizira ku Virginia Tech ku Blacksburg, "ma genetics amangokhala ma 25-55% okha omwe ali ndi chizolowezi chokhala ndi matenda owopsa am'mafuta am'mimba - otsalawo ndimakhalidwe."

Kafukufuku wopitilira pa yunivesite ya California, San Francisco (UCSF), akuwonetsa kuti zilibe kanthu ngati thupi liri lochepa thupi; ngati milingo ya nkhawa ndi yayikulu, mafuta ab amawonjezeka. "Anthu otchedwa 'high-stress responders' [omwe amatulutsa cortisol yambiri poyankha kupsinjika maganizo kuposa ena] amakhala ndi mafuta apakati, mosasamala kanthu za kulemera kwa thupi," anatero Elissa Epel, Ph.D., pulofesa wothandizira mu dipatimenti ya psychiatry pa UCSF ndi mlembi wa maphunziro angapo okhudzana ndi kupsinjika maganizo ndi khalidwe la kudya mwa amayi omwe ali ndi premenopausal.

Zakudya zabwino kwambiri zotaya ab flab

Zonsezi zikutanthauza kuti pali malo amodzi osavuta kuyambira: Ngati mukufuna kuchotsa mafuta pakatikati, yambani pobweretsa njira zochepetsera kupsinjika monga kusinkhasinkha, zolimbitsa thupi komanso kupuma kwambiri. The Mind / Body Medical Institute ku Chestnut Hill, Mass. - yokhazikitsidwa ndi Herbert Benson, MD, wolemba Yankho la Relaxation (Quill, 2000) ndi katswiri wokhudza zotsatira zovulaza za kupsinjika maganizo - amagwiritsa ntchito njira zonsezi mu pulogalamu yake ya Lighten Up, yomwe ophunzira amaphunzira kuthana ndi zovuta zomwe zimayambitsa kusintha kwa mahomoni komwe kumapangitsa kuti thupi likhale lolemera.

Pulogalamu ya Lighten Up ili ndi chinthu china chofunikira kuti muchepetse kunenepa: Ophunzira akutsatira Zakudya Zaku Mediterranean, zomwe zimatsindika zakudya zopatsa thanzi monga nsomba, mtedza ndi mbewu, mbewu zonse, nyemba, zipatso ndi ndiwo zamasamba. Mosiyana ndi momwe amadyera aku America, njira yodyera ku Mediterranean imachotsa kapena kulepheretsa mafuta okhathamira komanso zakudya zopakidwa ndipo imaphatikizaponso mafuta ochepa, makamaka omega-3 ofunikira mafuta acids. (Magwero abwino kwambiri a omega-3s ndi nsomba zamafuta monga salimoni, herring, sardines ndi makerele; ngati simukonda nsomba, yesani flaxseed kapena walnuts.)

Zakudya za ku Mediterranean zikuwoneka kuti zili ndi zomwe ofufuza amatcha kuti anti-yotupa pamatupi ndi ziwalo zathupi zambiri, kutanthauza kuti imalimbana ndi kuwonongeka kwa kupsinjika kwakanthawi.

Zakudya zenizeni zothana ndi nkhawa

Kudya zomwe zimatchedwa "zakudya zotonthoza" (zakudya zokhala ndi ma carbohydrate monga makeke, mkate ndi pasitala) zingakuthandizeni kuti mukhale odekha pakapita nthawi, koma pitirizani kusamala "Chenjerani ndi 'Comfort Carbs'"). Popita nthawi, mtengo womwe mumalipira poyesa kuchepetsa nkhawa ndi mafuta otsika kwambiri, carb (komanso kalori!) Ndi mafuta am'mimba.

Pakafukufuku wake waposachedwa, Epel adapeza kuti amuna ndi akazi omwe amadya kwambiri chifukwa cha kupsinjika amakhala ndi milingo yambiri ya insulin ndi cortisol, zomwe zimakulitsa chiwopsezo cha matenda oopsa, kuphatikiza matenda a shuga.

Zakudya zomwe zimawonetsa lonjezo lothana ndi kupsinjika kwakanthawi ndi mwala wapangodya wa Mediterranean Diet: omega-3 fatty acids. Ngakhale zimveke ngati zachilendo, kupeza mafuta "abwino" awa agwirizanitsidwa ndi kuchepa kwa mafuta amthupi, kuphatikiza mafuta am'mimba. Kafukufuku waposachedwa akuwonetsa kuti kudya mafuta a omega-3 kumatha kuchepetsa kutulutsa kwa mahomoni ena opsinjika, epinephrine (aka adrenaline).

Ngakhale akatswiri akudziwa kuti kuchuluka kwa cortisol kumawonjezera kuchuluka kwamafuta am'mimba ndikukula kwamatenda owopsa pamoyo, sanapeze msomali wamankhwala kuti athane ndi tayala lanu. M'kupita kwanthawi, kutsatira zizolowezi monga kuchita masewera olimbitsa thupi nthawi zonse, njira zopumulira komanso zakudya zama Mediterranean ndizofunikira kuti mukhale ndi moyo wathanzi, wosangalala - osati njira yokhayo yothetsera vutoli!

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