Pewani Kupeza Kunenepa Kwa Midlife

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Ngakhale mutakhala kuti simunachedwe kutha msinkhu, mwina zili kale m'maganizo mwanu. Ndi kwa makasitomala anga ambiri azaka zopitilira 35, omwe amada nkhawa ndi kusintha kwa mahomoni pamawonekedwe awo ndi kulemera kwawo. Chowonadi ndi chakuti, kusamba kwa thupi, komanso kusamba kwa nthawi yoyamba, kumatha kubweretsa mavuto ena ndi kuchepa kwa thupi kwanu. Komabe, ine ndawona akazi ambiri bwinobwino kuonda panthawi ndi pambuyo kusintha moyo, ndipo tsopano kafukufuku watsopano lofalitsidwa mu Journal ya Academy of Nutrition and Dietetics kumawunikiranso pang'ono njira zomwe zimagwirira ntchito.

Mu kafukufuku wa University of Pittsburg, ofufuza adatsata azimayi opitilira 500 omwe adasiya kusamba kwa zaka zingapo. Pambuyo pa miyezi isanu ndi umodzi, adapeza kuti machitidwe anayi adapangitsa kuti muchepetse thupi: kudya zakudya zochepetsera zochepa ndi zakudya zokazinga, kumwa zakumwa zochepa zotsekemera, kudya nsomba zambiri, komanso kudya m'malesitilanti pafupipafupi. Pambuyo pa zaka zinayi, kudya zakudya zochepa zotsekemera ndi zakumwa zotsekemera kunapitirizabe kugwirizana ndi kuchepetsa thupi kapena kukonza. Ndipo m'kupita kwa nthawi, kudya zokolola zambiri ndi kudya nyama zochepa ndi tchizi zinapezekanso kuti zimagwirizanitsidwa ndi kupambana kwa kuwonda.

Nkhani yabwino yokhudza kafukufukuyu ndikuti njira zomwezo zomwe timayesa kuti ndizothandiza m'mbuyomu m'moyo zinagwiritsidwa ntchito kuthandizira kuchepa thupi atatha kusamba. Mwa kuyankhula kwina, simukuyenera kudya zakudya zolimbitsa thupi kapena kudzimva kuti ndinu otetezeka kuti mukule pamene mukukula mwanzeru. Ndipo aka si kafukufuku woyamba kuwonetsa kuti kuchepa thupi kwakanthawi kochepa ndikotheka.

Kafukufuku wa Brigham Young adatsata amayi pafupifupi 200 azaka zapakati kwa zaka zitatu ndikutsata zambiri zokhudzana ndi thanzi lawo ndi kadyedwe. Asayansi apeza kuti iwo omwe sanasinthe zakudya zawo amadziwa kuti ali ndi mwayi wokwanira kulemera kwa 138%, pafupifupi mapaundi 7. Zomwe zili pano zasiliva ndikuti zizolowezi zanu zimapanga kusintha, chifukwa chake ulamuliro wanu uli mmanja mwanu, ndipo ndikupatsani mphamvu. Chinsinsi ndikuti muyambe tsopano kuti muchepetse kunenepa mukamakalamba ndikupangitsanso kulemera mtsogolo mmoyo wanu. Nayi njira zisanu zanzeru zomwe mungaganizire lero, ndi maupangiri othandizira.

Chotsani zakumwa zotsekemera

Kusintha koloko imodzi yokha ya koloko tsiku lililonse ndi madzi kungakupulumutseni wofanana ndi matumba asanu a shuga chaka chilichonse. Ngati simukukonda madzi wamba, onani zomwe ndidalemba kale za momwe mungapangire jazz momwemo komanso chifukwa chake soda sichikulimbikitsidwa.

M'malo mokhazikika magwero a zopatsa mphamvu

Kodi mumadziwa kuti mungadye chikho chimodzi (kukula kwa baseball) ya ma strawberries atsopano pamlingo wofanana wa supuni imodzi (kukula kwa chala chanu chachikulu kuchokera komwe amapindika mpaka kunsonga) ya kupanikizana kwa sitiroberi? Nthawi zonse momwe mungathere, sankhani zakudya zatsopano, m'malo mochita kusintha.

Lembani fiber

CHIKWANGWANI chimadzaza inu, koma CHIKWANGWANI pachokha sichimapereka zopatsa mphamvu zilizonse chifukwa thupi lanu silingagayike kapena kuyamwa. Komanso, kafukufuku waku Germany adapeza kuti pa gramu iliyonse ya fiber yomwe timadya, timachotsa pafupifupi 7 calories. Izi zikutanthauza kuti kudya magalamu 35 a fiber tsiku lililonse kumatha kuchotsa zopatsa mphamvu 245. Magwero abwino kwambiri ndi zipatso ndi ndiwo zamasamba zokhala ndi khungu lodyedwa kapena njere kapena zokhala ndi mapesi olimba, komanso nyemba, mphodza, ndi mbewu zonse kuphatikiza oats, mpunga wakuthengo, ndi popcorn.

Idyani chakudya chochuluka chomera

Kupita zamasamba, ngakhale ganyu, kumatha kukupatsani malire. Onani zomwe ndidalembapo zam'mbuyomu zokhudzana ndi ulalo komanso zomwe muyenera kuchita ndi zomwe musachite pazakudya zamasamba.

Sungani zolemba zanu

Kafukufuku wa Kaiser Permanente adapeza kuti kusunga diary yazakudya kumatha kuwirikiza kawiri zotsatira zakuchepetsa. Chifukwa chimodzi ndi chothandiza kwambiri ndi chakuti ambiri aife timadziona kuti ndife otanganidwa kwambiri, timadya mopambanitsa, timapeputsa kuchuluka kwa zakudya zomwe timadya, komanso kudya mopanda nzeru. Pakafukufuku wina ku Cornell, ofufuza anali ndi kamera yobisika yojambula anthu pamalo odyera aku Italiya. Odyera atafunsidwa kuti adya mkate wotani mphindi zisanu atatha kudya, 12% adati sanadye ndipo enawo adadya 30% kuposa momwe amaganizira. Kulemba nkhani kumakupangitsani kuti muzindikire komanso moona mtima, ndipo kungakupatseni mwayi wozindikira machitidwe osayenera ndikusintha.

Mukutenga chiyani pamutuwu? Kodi mumadandaula za kulemera kwa msambo? Kapena kodi mwakwanitsa kulemera kwanu mu gawo ili la moyo? Chonde lembani maganizo anu kwa @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. Kugulitsa kwake kwaposachedwa kwambiri ku New York Times ndi S.A.S.S! Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

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