Kuchepetsa Kunenepa Ndikumverera Kukula Kwambiri: Chifukwa Chake Mungakhale Ndi Lousy Pamene Mukutaya

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Ndakhala ndikuchita zachinsinsi kwa nthawi yayitali, kotero ndaphunzitsa anthu ambiri pamaulendo awo ochepetsa thupi. Nthawi zina amamva bwino pamene mapaundi akutsika, ngati kuti ali pamwamba pa dziko lapansi ndipo ali ndi mphamvu padenga. Koma anthu ena amalimbana ndi zomwe ndimazitcha kuti ndichepetse kuchepa, zovuta zakuthupi ndi zamaganizidwe akuchepetsa thupi zomwe ndizamphamvu zokuchititsani kumva kuti ndinu achisoni. Nazi zitatu zomwe mungakumane nazo (kodi zikumveka bwino?) Ndi momwe mungapitirire pamavuto:

Kumasulidwa kwa Poizoni

Malinga ndi kafukufuku wofalitsidwa mu International Journal of Kunenepa Kwambiri, zoipitsa zachilengedwe zomwe zatsekedwa m'maselo amafuta zimatulutsidwa kubwerera m'magazi mukamaonda. Zambiri zomwe zimasonkhanitsidwa kuchokera kwa akulu 1,099 zimayang'ana kuchuluka kwa magazi a zinthu zowononga zisanu ndi chimodzi anthu atataya thupi. Poyerekeza ndi omwe adanenedwa kuti akulemera mzaka khumi, iwo omwe adataya mapaundi ambiri anali ndi zowononga 50 m'magazi awo. Asayansi amati kutulutsidwa kwa mankhwalawa ngati mafuta amthupi amatayika kungayambitse kudwala pamene mukuchepetsa mawonekedwe anu.

Malangizo:

Kafukufukuyu akuwonetsa chifukwa chake kuli kofunika kwambiri kudya chakudya "choyera" chomwe chimalimbitsa chitetezo chamthupi ndikuthandizira kukhala wathanzi mukamaonda. M'chidziwitso changa, zakudya zochepa zama calorie zomwe zimakhala ndi zakudya zowonongeka kapena zakudya zochepa kwambiri za carb zomwe zimasiya zipatso zolemera za antioxidant ndi mbewu zathunthu zimatha kuwonjezera ulesi kapena zizindikiro monga mutu ndi kukwiya. Malangizo anga abwino ndikuti muzidya nthawi zonse kuti thupi lanu likhale losasunthika, lomwe limagwira ntchito yayikulu pakukhazikitsa mahomoni, ndikuyang'ana kwambiri mtundu wa chakudya chanu pomanga chakudya chopangidwa ndi magawo azakudya za zipatso, zipatso, mbewu zonse , mapuloteni owonda, mafuta opangidwa ndi chomera ndi zokometsera zolemera za antioxidant.

Mahomoni a Njala Yambiri

Kafukufuku akuwonetsa kuti anthu akamachepetsa thupi, mahomoni amanjala otchedwa ghrelin amakula. Itha kukhala njira yopulumutsiramo popeza matupi athu sadziwa kusiyana pakati pa zoletsa zaufulu ndi njala, koma chinthu chimodzi chomwe chimapangitsa mahomoni a njala kukhala ovuta kwambiri kumapangitsa kukhala kovuta kwambiri kutsatira njira.

Malangizo:

Njira yothandiza kwambiri yomwe ndakumana nayo yolimbana ndi njala ikuphatikizapo izi:

1) Kudya pa nthawi yokhazikika - Idyani chakudya cham'mawa mkati mwa ola limodzi mutadzuka, ndi zakudya ndi zokhwasula-khwasula pasanapite nthawi yaitali kuposa atatu komanso osapitirira maola asanu. Kudya nthawi zonse kumathandiza kuti thupi lanu liziyembekezera chakudya panthaŵi zimenezi kuti lilamulire bwino chilakolako cha chakudya.

2) Kuphatikiza mapuloteni owonda, mafuta opangidwa ndi mafuta ndi zakudya zopatsa mphamvu pachakudya chilichonse - Chilichonse chakhala chikuwonetsedwa kuti chikukhutiritse kotero kuti mumveke nthawi yayitali.

3) Kugona mokwanira- Kugona mokwanira kuyenera kukhala gawo lofunika kwambiri la pulogalamu yanu yochepetsera thupi, chifukwa kugona pang'ono kwasonyezedwa kuti kumawonjezera chilakolako ndi kulimbikitsa chilakolako cha zakudya zamafuta ndi shuga.

Nthawi Yolira

Kuyamba pulogalamu yathanzi kumatha kukupangitsani kukhala ndi nkhawa. Ndizosangalatsa kuyambiranso. Koma popita nthawi ndizabwinobwino kuyamba kuphonya 'moyo wanu wakale wa chakudya,' kuchokera pazakudya zomwe mudadya koma osadyanso, kupita pamiyambo yabwino, monga kupindirana pakama ndi ophwanya mukuwonera TV. Ndizovuta kusiya ufulu womwe umadza ndikungodya zilizonse zomwe mungafune, nthawi iliyonse yomwe mukufuna, momwe mungafunire. Kunena zoona, iyi ndi nthawi yachisoni pamene mukuvomereza kusiya ubale womwe munali nawo ndi chakudya. Nthawi zina ngakhale zitakulimbikitsani bwanji kuti mukhale ndi thanzi labwino, malingaliro awa akhoza kukupangitsani kufuna kusiya chopukutira. Ingokumbukirani, sikuti mulibe mphamvu zokwanira - ndinu munthu chabe.

Malangizo:

Kusintha kumakhala kovuta nthawi zonse, ngakhale kuli kusintha kwabwino. Ngati mumafuna kusiya, ganizirani pazifukwa zonse zomwe mukuchitira izi zomwe zimakukhudzani. Zitha kumveka zokoma koma kulembetsa mndandanda kumathandizadi. Lembani zabwino zonse zotsalira. Mwachitsanzo, mwina mukuyang'ana mphamvu kapena chidaliro, kapena mukufuna kukhala chitsanzo chabwino kwa ana anu kapena abale anu. Mukafuna kubwerera m'mbuyo momwe mumakhalira kale, dzikumbutseni kufunika kwa zinthu zomwe zili pamndandandawu. Ndipo ngati zizolowezi zanu zakale zimakwaniritsa zosowa zam'mutu, yesani njira zina zothetsera zosowazo. Mwachitsanzo, ngati mumakonda kudya chakudya kuti mutonthozedwe kapena kukondwerera, yesani njira zina zothetsera zosowa zomwe sizikuphatikizapo kudya.

Nchiyani chimagwira ntchito kwa inu? Lembani njira zanu zochepetsera pa @CynthiaSass ndi @Shape_Magazine.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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