Momwe Mungachepetsere Pazomwe Mukusamba Kwa Mwezi (Ndipo Musazipeze)

Zamkati

• Chifukwa Chiyani Kusamba Kumapangitsa Kukhala Kovuta Kuchepetsa Kunenepa?
• Ma calories Ndi Ofunika, Koma Zakudya Zotsika Kalori Sizigwira Ntchito Kwa Nthawi Yaitali
• Zakudya Zathanzi Zomwe Zimagwira Bwino Pakutha Kwa Msambo
• Zakudya Zotsika-Carb
• Zakudya Zaku Mediterranean
• Zakudya Zamasamba
• Mitundu Yabwino Kwambiri Yolimbitsa Thupi
• Malangizo Ochepetsa Kunenepa Panyengo Yosamba
• Pezani Mpumulo, Kugona Kwabwino
• Psychotherapy ndi Acupuncture
• Pezani Njira Yothetsera Kupanikizika
• Maupangiri Ena Ochepetsa Kunenepa Omwe Amagwira Ntchito
• Mfundo Yofunika Kwambiri

Kuchepetsa thupi pakutha kapena pambuyo pake kungawoneke ngati kosatheka.

Kusintha kwa mahomoni, kupsinjika ndi ukalamba zonse zitha kukuthirani nkhondo.

Komabe, pali zinthu zingapo zomwe mungachite kuti muchepetse kunenepa nthawi imeneyi.

Chifukwa Chiyani Kusamba Kumapangitsa Kukhala Kovuta Kuchepetsa Kunenepa?

Kusamba kumayamba mwalamulo pamene mayi sanasambe kwa miyezi 12.

Pakadali pano, atha kuvutika kuti achepetse kunenepa.

M'malo mwake, azimayi ambiri amazindikira kuti amayamba kunenepa panthawi yakusintha, komwe kumatha zaka khumi asanakwane.

Zinthu zingapo zimathandizira kunenepa pakatha kusamba, kuphatikiza:

• Kusintha kwa mahomoni: Miyezo yonse yokwera komanso yotsika kwambiri ya estrogen imatha kubweretsa kusungidwa kwamafuta kowonjezereka (,).
• Kutayika kwa minofu: Izi zimachitika chifukwa cha msinkhu, kusintha kwa mahomoni ndikuchepetsa zolimbitsa thupi (,,
  ).
• Kugona mokwanira: Amayi ambiri amavutika kugona panthawi yomwe akusamba, ndipo kugona mokwanira kumalumikizidwa ndi kunenepa (,,).
• Kuchuluka kwa kukana kwa insulin: Amayi nthawi zambiri amakhala osagwiritsa ntchito insulini akamakalamba, zomwe zimapangitsa kuti kuchepa thupi kukhale kovuta kwambiri (,).

Komanso, mafuta osungira amachoka m'chiuno ndi ntchafu kupita pamimba panthawi yakusamba. Izi zimawonjezera chiopsezo cha matenda amadzimadzi, mtundu wa 2 shuga ndi matenda amtima ().

Chifukwa chake, njira zomwe zimalimbikitsa kutayika kwa mafuta am'mimba ndizofunikira kwambiri panthawiyi ya moyo wamayi.

Ma calories Ndi Ofunika, Koma Zakudya Zotsika Kalori Sizigwira Ntchito Kwa Nthawi Yaitali

Kuti muchepetse kunenepa, kuchepa kwa kalori kumafunika.

Pakutha msambo komanso atatha, kugwiritsa ntchito mphamvu zopumira kwa mayi, kapena kuchuluka kwa ma calories omwe amawotcha panthawi yopuma, kumachepa (,).

Ngakhale zingakhale zokopa kuyesa zakudya zochepa kwambiri kuti muchepetse thupi msanga, ichi ndiye chinthu choyipitsitsa chomwe mungachite.

Kafukufuku akuwonetsa kuti kuletsa ma calories kutsika pang'ono kumapangitsa kuchepa kwa minofu ndikucheperachepera kwa kagayidwe kachakudya (,,,).

Chifukwa chake ngakhale zakudya zochepa kwambiri zamafuta zimatha kuchepa kwakanthawi kochepa, zomwe zimakhudza minofu ndi kuchuluka kwa kagayidwe kake kumapangitsa kuti zikhale zovuta kuchepetsa kulemera.

Kuphatikiza apo, kuchepa kwama kalori ndikuchepetsa minofu kumatha kubweretsa kuwonongeka kwa mafupa. Izi zitha kukulitsa chiopsezo cha kufooka kwa mafupa ().

Kafukufuku akuwonetsanso kuti "kudziletsa pazakudya," monga kuwonera kukula kwamagawo m'malo mochepetsa kwambiri ma calories, kutha kukhala kopindulitsa pochepetsa ().

Kukhala ndi moyo wathanzi womwe ungasungidwe kwanthawi yayitali kungathandize kuti muchepetse kuchuluka kwa kagayidwe kake ndikuchepetsa kuchuluka kwa minofu yomwe mumataya ndi ukalamba.

Kuchepa kwa kalori kumafunika kuti muchepetse kunenepa. Komabe, kudula makilogalamu ochulukirapo kumawonjezera kuchepa kwa minofu yowonda, yomwe imathandizira kutsika kwa kagayidwe kamene kamapezeka ndi ukalamba.

Zakudya Zathanzi Zomwe Zimagwira Bwino Pakutha Kwa Msambo

Nazi zakudya zitatu zabwino zomwe zawonetsedwa kuti zithandizira kuchepa thupi nthawi yayitali komanso kupitilira kusintha kwa msambo.

Zakudya Zotsika-Carb

Kafukufuku wambiri wasonyeza kuti zakudya zamafuta ochepa ndizabwino kwambiri pochepetsa thupi, komanso zimatha kuchepetsa mafuta am'mimba (,, 21,,).

Ngakhale azimayi a peri- ndi postmenopausal aphatikizidwa m'maphunziro angapo otsika-carb, pakhala pali owerengeka ochepa omwe amayang'ana anthu okhaokha.

Pakafukufuku wina, azimayi omwe atha msambo atadya zakudya zochepa kwambiri adataya ma lbs 21 (9.5 kg), 7% yamafuta amthupi awo ndi mainchesi 3.7 (9.4 cm) kuchokera m'chiuno mwawo miyezi isanu ndi umodzi ().

Kuphatikiza apo, kudya carb sikuyenera kukhala kotsika kwambiri kuti muchepetse kunenepa.

Pakafukufuku wina, chakudya cha paleo chomwe chimapereka pafupifupi 30% yama calories kuchokera ku carbs adachepetsa kwambiri mafuta am'mimba ndi kulemera kuposa zakudya zamafuta ochepa pambuyo pa zaka 2 ().

Nayi chitsogozo chatsatanetsatane cha zakudya zamafuta ochepa. Zimaphatikizapo dongosolo la chakudya ndi menyu.

Zakudya Zaku Mediterranean

Ngakhale Zakudya za ku Mediterranean zimadziwika bwino chifukwa chokometsera thanzi komanso kuchepetsa chiopsezo cha matenda amtima, kafukufuku akuwonetsa kuti zingathandizenso kuti muchepetse kunenepa (21,,, 28).

Monga maphunziro azakudya zochepa, maphunziro ambiri azakudya zaku Mediterranean adayang'ana amuna ndi akazi onse osati azimayi okhaokha kapena azaka zaposachedwa.

Pakafukufuku wina wa amuna ndi akazi azaka 55 kapena kupitilira apo, omwe amatsata zakudya zaku Mediterranean adachepetsa kwambiri mafuta am'mimba ().

Werengani izi kuti muwongolere zakudya za ku Mediterranean, kuphatikizapo dongosolo la chakudya ndi menyu.

Zakudya Zamasamba

Zakudya zamasamba ndi zamasamba zatsimikiziranso za lonjezo lochepetsa ().

Kafukufuku m'modzi mwa azimayi omwe atha msambo atapuma msanga adanenanso zakuchepa kwakukulu ndi kusintha kwaumoyo pagulu lomwe limapatsidwa zakudya zamasamba (,).

Komabe, njira yosavuta yosinthira zamasamba yomwe imaphatikizapo mkaka ndi mazira yawonetsedwanso kuti imagwira ntchito bwino kwa azimayi achikulire ().

Mitundu Yabwino Kwambiri Yolimbitsa Thupi

Anthu ambiri samakhala okangalika akamakalamba.

Komabe, kuchita masewera olimbitsa thupi kungakhale kofunika kwambiri kuposa kale komanso mukamaliza kusamba.

Ikhoza kusintha malingaliro, kulimbikitsa kulemera kwabwino komanso kuteteza minofu ndi mafupa ().

Kukana kuphunzira ndi zolemera kapena magulu kungakhale kotheka kwambiri posungira kapena kukulitsa minofu yowonda, yomwe nthawi zambiri imachepa ndikusintha kwa mahomoni ndi msinkhu (,,,).

Ngakhale mitundu yonse yamaphunziro a kukana ndi yopindulitsa, kafukufuku waposachedwa akuwonetsa kuti kubwereza mobwerezabwereza ndibwino, makamaka pochepetsa mafuta am'mimba ().

Zochita zolimbitsa thupi (cardio) ndizofunikanso kwa azimayi pakusamba. Kafukufuku wasonyeza kuti imatha kuchepetsa mafuta am'mimba posunga minofu panthawi yolemera (,,).

Kuphatikiza kwamphamvu yophunzitsa zolimbitsa thupi komanso kuchita masewera olimbitsa thupi ikhoza kukhala njira yabwino kwambiri ().

Kukaniza komanso kuchita masewera olimbitsa thupi mozungulira kumatha kuthandizira kulimbikitsa kutayika kwamafuta ndikuletsa kutaya kwa minofu komwe kumachitika pakutha kwa kusamba.

Malangizo Ochepetsa Kunenepa Panyengo Yosamba

Nazi njira zingapo zokuthandizani kuti mukhale ndi moyo wabwino komanso kuti muchepetse kunenepa mukamasamba.

Pezani Mpumulo, Kugona Kwabwino

Kugona mokwanira bwino ndikofunikira kuti tikwaniritse ndikukhala ndi thanzi labwino.

Anthu omwe amagona pang'ono amakhala ndi "mahomoni amanjala", mahomoni okhala ndi "leptin yokwanira" ndipo amatha kukhala onenepa kwambiri ().

Tsoka ilo, azimayi ambiri omwe amasamba kusamba amavutika kugona chifukwa cha kutentha, thukuta usiku, kupsinjika ndi zina zakusowa kwa estrogen (,).

Psychotherapy ndi Acupuncture

Chidziwitso chamakhalidwe, mtundu wamankhwala amisala omwe amawonetsedwa kuti athandize kusowa tulo, atha kupindulitsa azimayi omwe ali ndi zizindikilo za kuchepa kwa estrogen. Komabe, palibe kafukufuku yemwe adachitapo za azimayi otha msinkhu makamaka ().

Kutema mphini kungathandizenso. Pakafukufuku wina, zidachepetsa kuwotcha kwapakati pa 33%. Kuwunika kwamaphunziro angapo kwapeza kuti kutema mphini kumawonjezera kuchuluka kwa estrogen, komwe kumatha kuchepetsa zizindikilo ndikulimbikitsa kugona bwino (,).

Pezani Njira Yothetsera Kupanikizika

Kupsinjika kwa nkhawa ndikofunikanso pakusintha kwa msambo.

Kuphatikiza pakukulitsa chiwopsezo cha matenda amtima, kupsinjika kumabweretsa milingo yayikulu ya cortisol, yomwe imakhudzana ndi kuchuluka kwamafuta am'mimba ().

Mwamwayi, kafukufuku wambiri apeza kuti yoga imatha kuchepetsa kupsinjika ndikuchepetsa zizindikiritso za azimayi omwe akudutsa kusamba (,,).

Kuphatikiza ndi 100 mg ya pycnogenol, yomwe imadziwikanso kuti kutulutsa kwa makungwa a paini, kwawonetsedwanso kuti ichepetse kupsinjika ndikuchotsa zizindikiritso za menopausal (,).

Maupangiri Ena Ochepetsa Kunenepa Omwe Amagwira Ntchito

Nawa maupangiri ena angapo omwe angathandize kuchepetsa thupi panthawi yakusamba kapena msinkhu uliwonse.

1. Idyani mapuloteni ambiri. Mapuloteni amakupangitsani kukhala okhutira komanso okhutira, kumawonjezera kuchuluka kwa kagayidwe kake ndikuchepetsa kuchepa kwa minofu mukamaonda (,,).
2. Phatikizani mkaka muzakudya zanu. Kafukufuku akuwonetsa kuti zopangira mkaka zitha kukuthandizani kuti muchepetse mafuta posunga minofu (,).
3. Idyani zakudya zokhala ndi michere yambiri. Kudya zakudya zamtundu wa fiber monga mbewu za fulakesi, zophukira ku Brussels, ma avocado ndi broccoli zitha kuwonjezera chidwi cha insulin, kuchepetsa kudya komanso kulimbikitsa kuchepa kwa thupi (,).
4. Imwani tiyi wobiriwira. Kafeini ndi EGCG mu tiyi wobiriwira atha kuthandiza kuwotcha mafuta, makamaka akaphatikizidwa
   kukana maphunziro (,,).
5. Yesetsani kudya mosamala. Kudya mosamala kumatha kuchepetsa nkhawa komanso kukonza ubale wanu ndi chakudya, motero mumatha kudya pang'ono (,).

Kudya mosamala komanso kudya zakumwa zoziziritsa kukhosi kumatha kukuthandizani kuti muchepetse thupi pakutha.

Mfundo Yofunika Kwambiri

Ngakhale kuchepa thupi kungakhale cholinga chanu chachikulu, ndikofunikira kuti musinthe zomwe mungakwanitse kupitilira nthawi yayitali.

Ndibwinonso kuyang'ana thanzi, osati kuchuluka pamlingo.

Kukhala ndi moyo wathanzi pochita masewera olimbitsa thupi, kugona mokwanira, kuganizira za chakudya choyenera, ndi kudya moyenera kungakuthandizeni kuti muwone bwino komanso kuti muzimva bwino mukamatha kusamba kapena kupitirira.