Metabolism to Mental Health: Njira 7 Kuchepetsa Kunenepa Mofulumira Kudzabwereranso

Zamkati

• 1. Mutha kukhala mukusowa zakudya zofunikira
• Zotsatira zoyipa zakusowa kwa zakudya m'thupi
  
• Sankhani dongosolo loyenera, osati lachangu
• 2. Mphamvu ya kagayidwe kanu ka thupi imatha pang'onopang'ono
• Osadula zopitilira 500 zama calories
• 3. Mutha kutaya minofu, m'malo mwa mafuta
• Sungani mapuloteni gawo la pulani yanu
• Momwe mungalimbikitsire kagayidwe kake
  
• 4. Ukhoza kutaya madzi kwenikweni
• Onetsetsani kuti mapulani anu ochepetsa kunenepa akutsindika kusungunuka kwa madzi
• Zizindikiro zakusowa madzi m'thupi
  
• 5. Mungamve kuti ndinu olusa
• Gwiritsitsani zakudya zapamwamba kwambiri
• 6. Thanzi lanu limatha kugunda
• Dzifunseni kuti: Cholinga chanu chenicheni ndi chiyani?
• Pitani kuti muchepetse thanzi komanso kuti mukhale wathanzi
• Ndiye, ndi njira iti yabwino yochepetsa thupi?

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

"Ikani masikono sikisi m'masiku 90!" "Chepetsa mapaundi 7 m'masiku 7!" "Kuchepetsa thupi masiku atatu!"

Ngakhale titha kukopeka ndi chidwi chotsatsa kutsatsa kwakanthawi kochepa, thanzi mwamwambo lalimbikitsa njira yocheperako komanso yolimba.

"Hafu ya mapaundi mpaka mapaundi awiri pa sabata ndizomwe zimaonedwa kuti ndi zotetezeka komanso zokhazikika," akutero a Jessica Crandall Snyder, katswiri wazakudya komanso wolankhulira ku Academy of Nutrition and Dietetics.

Kotero, chimachitika ndi chiyani ngati mapulogalamuwa amatsatiradi malonjezo awo "usiku umodzi"?

"Kuchepetsa thupi msanga, makamaka chifukwa cha njala, kumatha kubweretsa zovuta zingapo, zina zowopsa kuposa zina," akutero a Director of Nutrition a Trifecta a Emmie Satrazemis, CSSD atero.

"Mwinanso makamaka: Anthu akamachepetsa thupi msanga, nthawi zambiri amalephera kulichepetsa."

M'malo mwake, kafukufuku wapeza kuti atatha kulemera, pafupifupi magawo awiri mwa atatu a ma dieters amapeza zochulukirapo kuposa momwe adayambira poyamba.

Imeneyi ndi njira imodzi yochepetsera kuchepa msanga, komabe. Pansipa pali njira zina zisanu ndi chimodzi zomwe kuchepa msanga kwambiri zitha kuvulaza thanzi lanu kuposa zabwino.

1. Mutha kukhala mukusowa zakudya zofunikira

"Zakudya [zofulumira] zambiri komanso mapulani akudya amadula magulu azakudya zonse, zomwe zikutanthauza kuti mwina mukuphonya zakudya zofunikira, mavitamini, ndi michere yomwe mungafune kuti mukhale athanzi," atero a Bonnie Taub-Dix, katswiri wodziwika bwino wazakudya, mneneri California Avocado Commission, komanso wolemba "Read It Before You Eat It - Taking You from Label to Table."

Snyder amatulutsa momwe kudya kopanda mkaka kungayambitse kuchepa kwa calcium pomwe chakudya chomwe chimadula carbs chingatanthauze kuti simukupeza fiber yokwanira. Ngakhale pa chakudya chochepa cha kalori, ndikofunikira kupeza michere yambiri kuphatikiza calcium, vitamini D, vitamini B-12, folate, ndi iron.

Zotsatira zoyipa zakusowa kwa zakudya m'thupi

• kuchepa mphamvu
• tsitsi lofooka ndi misomali
• kutayika tsitsi
• kutopa kwambiri
• kusokoneza chitetezo cha mthupi
• kufooketsa mafupa ndi kufooka kwa mafupa

Nthawi zovuta kwambiri, kuperewera kwa zakudya m'thupi kumatha kubweretsa zizindikilo zambiri monga kuchepa kwa mphamvu, kutopa, kuchepa magazi, tsitsi, ndi kudzimbidwa.

Zakudya ndizoopsa kwambiri kwa ana Mu 2012, CBS Seattle idatinso kampeni ya Keep It Real idapeza kuti 80% ya atsikana azaka 10 adadya kamodzi. Kafukufuku akuwonetsanso kuti oposa theka la atsikana ndi gawo limodzi mwa atatu mwa anyamata amayamba kufuna "matupi owonda" azaka 6 mpaka 8.

Sankhani dongosolo loyenera, osati lachangu

Mukakayikira, sankhani dongosolo lakudya lomwe limaphatikizira zofunikira zonse zamafuta - mafuta, chakudya, zomanga thupi - kapena gwirani ntchito ndi katswiri kuti musankhe dongosolo logwirizana ndi zosowa zanu komanso chifuwa cha zakudya kapena zoletsa.

“Cholinga ndikulingalira za pulani yanu monga moyo wanu, osati chakudya. Zakudya ndizomwe umapitiliza kuchita zina. Palibe tsiku loyambira ndi kumapeto, ”akukumbutsa a Keri Gans, olembetsa za zakudya zopatsa thanzi, aphunzitsi a yoga ovomerezeka, komanso eni ake a Keri Gans Nutrition.

Ngati ndinu kholo, dziwani zolinga za mwana wanu komanso ngati zachokera pachikhalidwe kapena chidwi chenicheni chaumoyo. Nthawi zonse pamakhala njira yopindulitsa, yathanzi kuposa kuonda msanga.

2. Mphamvu ya kagayidwe kanu ka thupi imatha pang'onopang'ono

Kuchepetsa thupi mwachangu nthawi zambiri kumachitika chifukwa cha kuchepa kwambiri kwa kalori, mwachitsanzo, anthu omwe amadya makilogalamu 3,000 mpaka 1,200 patsiku, atero a Gans.

Chovuta ndichakuti, thupi lathu limazindikira izi ngati chizindikiro chochepa cha chakudya ndipo limatha kufa ndi njala. Kristina Alai, wophunzitsa payekha ku The Bay Club Company, akuwonetsa zovuta ndi izi: "Thupi lanu likafa ndi njala, kagayidwe kanu ka thupi kadzachepa kakang'ono kukuthandizani kusungitsa mphamvu ndipo thupi lanu lidzadalira mafuta ambiri."

M'malo mwake, kafukufuku waposachedwa adatsata omwe akupikisana nawo "Omwe Atayika Kwambiri" ndikupeza kuti kuchuluka kwa mapaundi omwe adataya, momwe zimapangidwira kuchepa kwawo. Pamapeto pake, izi zidapangitsa kuti ambiri mwa omwe akutenga nawo mbali adlemere kwambiri kuposa pomwe amayamba chiwonetserocho.

Osadula zopitilira 500 zama calories

Simuyenera kudula zopatsa mphamvu mwakuya.

"Anthu ambiri amataya kilogalamu imodzi pa sabata ngati amadya zopatsa mphamvu 500 patsiku mwa kuphatikiza zakudya komanso kuchita masewera olimbitsa thupi," akutero a Gans. "Njira iyi mwina singakupatseni chisangalalo chimodzimodzi nthawi yomweyo, koma mudzasintha thupi lanu m'kupita kwanthawi."

3. Mutha kutaya minofu, m'malo mwa mafuta

“Tikachepetsa thupi, timafuna kuchotsa minyewa yeniyeni ya adipose. Osati minofu. Sindinakumaneko ndi munthu yemwe amadandaula kuti ali ndi kuchuluka kwa minofu yamthupi, "akutero Snyder.

Koma ngati mutadula zopatsa mphamvu mwachangu, minofu imavutika kwambiri.

Satrazemis akuti: "Zakudya zoletsa ma kalori zimatha kupangitsa kuti thupi lanu ligwetse minofu ndi mphamvu komanso mafuta."

Kuphatikiza pa kutsanzikana ndi mfuti zanu zam'mbuyo ndi kumbuyo, kuchepa kwa minofu kumatha kuchepetsa kuchepa kwa thupi.

Minofu imagwira ntchito kwambiri kuposa mafuta. Izi zikutanthauza kuti kilogalamu imodzi ya minofu imawotcha mafuta ambiri patsiku kuposa kilogalamu imodzi ya mafuta. Chifukwa chake, kuchepa kwa minofu kumatanthauza kuti uziwotcha zopatsa mphamvu zochepa patsiku, "akutero Snyder.

Sungani mapuloteni gawo la pulani yanu

Momwe mungalimbikitsire kagayidwe kake

• kudya mapuloteni pa chakudya chilichonse
• kwezani zolemera zolemera
• Phatikizani maphunziro apamwamba kwambiri
• idyani mafuta okwanira

Satrazemis akuti: "Kudya zakudya zamapuloteni komanso kuchita masewera olimbitsa thupi nthawi zonse mukamadya kumatha kuthandizira kuti muchepetse kunenepa kwanu ndikuthandizani kuti mukhale ndi minyewa yambiri yolimbitsa thupi."

Kuphatikiza apo, mphamvu zowonjezerazo zitha kukuthandizani kuti mudzikakamize pomaliza maphunziro anu a HIIT kapena mkombero.

4. Ukhoza kutaya madzi kwenikweni

Chifukwa cha kulemera kwamadzi, ndizofala kuwona kuchepa kwakanthawi kochepa m'masabata awiri oyamba. "Makamaka pa zakudya zochepa za carb kapena zopanda carb, anthu amachepetsa madzi ambiri," atero Taub-Dix. Malingana ndi iye, ndi chimodzi mwa zifukwa zomwe zakudya za ketogenic nthawi zambiri zimayamikiridwa chifukwa cha kuchepa thupi msanga.

Vuto ndilakuti, kutaya madzi mwachangu kumatha kubweretsa kuchepa kwa madzi m'thupi komanso zovuta zina zambiri monga kudzimbidwa, kupweteka mutu, kukokana minofu, komanso mphamvu zochepa.

Onetsetsani kuti mapulani anu ochepetsa kunenepa akutsindika kusungunuka kwa madzi

Izi sizili vuto ndi zakudya monga timadziti ndi kuyeretsa - zomwe zilinso zopanda thanzi - komabe zakudya zatsopano zomwe zimayang'ana pachakudya zitha kukupangitsani kuti musanyalanyaze kumwa madzi. Onetsetsani kuti mumadya H2O ndipo onetsetsani kuti mukugwiritsa ntchito ma electrolyte okwanira. Kuphatikiza kuwaza mchere wa Himalayan pachakudya chanu kungathandize.

Samalani ndi zizindikiro zakusowa madzi m'thupi, makamaka milungu iwiri yoyambirira.

Zizindikiro zakusowa madzi m'thupi

• kudzimbidwa
• mutu
• kuphwanya minofu
• mphamvu zochepa
• mkodzo wachikuda kapena wa amber
• kumva ludzu
• kupsa mtima

Ngati zina mwazizindikirozi zikupitilira, Dr. Eric Westman, director of the Duke University Lifestyle Medicine Clinic and HEALcare Chief Medical Officer, akuti muyenera kupita kwa omwe amakupatsani zaumoyo.

"Ngati munthu akumwa mankhwala a matenda a shuga kapena kuthamanga kwa magazi, kuwonda msanga kungapangitse kuti mankhwalawa akhale olimba kwambiri, zomwe zitha kubweretsa zizindikiro zosayenerazi."

5. Mungamve kuti ndinu olusa

Mukayamba kudya mwachangu, zakudya zochepa, ma leptin anu - mahomoni omwe amalamulira njala ndi kukhuta - mumakhala wonky, atero Taub-Dix.

Mlingo wa leptin ukakhala wabwinobwino, umauza ubongo wako thupi lako likakhala ndi mafuta okwanira, omwe amawonetsa ubongo kuti wakhuta. Koma apeza kuti pazakudya zonenepetsa kwambiri, kuchuluka kwa leptin kumatha kuyambitsa chidwi cha chakudya. Mutha kukhala wankhanza kwambiri, wopendekera, ndipo mwina mumadya kwambiri.

Gwiritsitsani zakudya zapamwamba kwambiri

Kafukufuku watsimikizira kuti khalidwe ndilofunika kwambiri kuposa ma calories omwe amachepetsa kulemera kwake ndipo angakhudze kuchuluka kwa zomwe mumadya. Kafukufukuyu adalumikiza ma starches kapena ma carbs oyeretsedwa ndi kunenepa. Komabe, mtundu ndi kuchuluka zimayendera limodzi.

Monga tafotokozera muupangiri wathu wokhazikitsanso chizolowezi chodya, kuletsa kumakhala ndi zovuta m'thupi ndi m'maganizo. Kusintha kadyedwe sikuyenera kungokhala kochepera - kumanenanso za chakudya chamagulu ndikulemekeza thupi lanu.

6. Thanzi lanu limatha kugunda

"Ngati muchepetsa thupi msanga kwambiri, pamatha kukhala zovuta zam'mutu," akutero Taub-Dix. "Ngati wina alibe nthawi yokhazikika mthupi lake latsopano ndi kulemera kwake, zimatha kubweretsa zinthu monga thupi dysmorphia, anorexia, kapena bulimia."

Taub-Dix ananenanso kuti, "Anthu ambiri amayamba kudya ndi 'ngati X, ndiye Y'. Monga momwe, 'ndikataya thupi, ndiye kuti ndidzakhala wosangalala. Kapenanso ndipeza chikondi. "

Chifukwa chake, pambuyo pochepetsa thupi, pomwe zinthuzo sizinakwaniritse, zitha kukokomeza zinthu zomwe zidalipo kale zamankhwala am'maganizo kapena kupititsa patsogolo malingaliro azithunzi za thupi.

Dzifunseni kuti: Cholinga chanu chenicheni ndi chiyani?

Ngati mukuwona kuti muchepetse thupi monga chofunikira chokwaniritsa zolinga zanu, monga kupeza chibwenzi, kukhala wathanzi, kukhala wopindulitsa, kapena kudziletsa, khalani ndi nthawi yolemba zolinga zanu ndi zokhumba zanu. Nthawi zambiri, mudzawona kuti kuchepa ndi chinthu chochepa ndipo kutenga njira yachidule sikungakupatseni kukula komwe mukuyang'ana.

“Payenera kukhala malingaliro ambiri omwe angapangitse njira yanu yochepetsera thupi. Ndizoposa kungotola ndikudumphira m'fashoni waposachedwa, "akutero a Gans. Mudzakhala okoma mtima kwa inu ngati musankha njira yocheperako, yopita patsogolo yolemera.

Pitani kuti muchepetse thanzi komanso kuti mukhale wathanzi

Ngakhale kuchepa pang'onopang'ono komanso kosasunthika sikumveka kolonjeza, ndiyo njira yabwino kwambiri yolemekezera thupi lanu. Ndi njira yothandiziranso kukuthandizani kuti muchepetse kunenepa ndikupanga ubale wathanzi komanso wokhazikika ndi chakudya.

"Kuchepetsa thupi kumadalira munthuyo, koma njira zazikulu zowonda zimachepetsa kwambiri," akutero Satrazemis.

Ndiye, ndi njira iti yabwino yochepetsa thupi?

"Kukhala wathanzi, kuchepa thupi kumaphatikizapo zinthu zambiri: kusankha zakudya zabwino, kugona mokwanira, kuchita masewera olimbitsa thupi, kuchepetsa nkhawa, komanso kuganizira zaumoyo," akutero Gans.

Onetsetsani kuti mupanganso mphindi zakusangalala paulendo wanu. Ngati simukukonda kulimbitsa thupi kwambiri, yesani kukwera malo pomwe pali zocheperako pang'ono. Zili bwino kukhala ndi chidutswa cha chokoleti kapena thumba laling'ono la tchipisi.

Kumbukirani izi ngati mawu:

• idyani mapuloteni owonda
• kuchepetsa shuga ndi chakudya chosavuta
• tsindikani mafuta athanzi
• pumulani mokwanira
• sungani mavuto
• onjezerani mphamvu komanso kulimbitsa kwambiri

"Kumbukirani kuti kuchepa thupi kuyenera kukhala kusintha kwakanthawi kamoyo komwe kumayendera nthawi yayitali," akutero a Gans. Ngakhale izi zikutanthauza kukhalabe ndi malire, kusankha kusamala pakudya kwanu, komanso kuchita masewera olimbitsa thupi, kumatanthauzanso kusiya chikhalidwe chakadyedwe komanso mwina kukhazikitsa ubale wanu ndi inu nokha.

Musanayambe ulendo uliwonse wochepetsa thupi, funsani kwambiri kuti mupeze zomwe mukuyambitsa. Simukufuna kugwera mumsampha wa zakudya za yo-yo, zomwe zitha kupweteketsa mtima wanu.

Ngati chifukwa chake ndichakanthawi, monga kuvala diresi yakale pamwambo womwe ukubwera, kodi kupeza zovala zatsopano kungakwaniritse bajeti yanu? Mungadabwe kuona kuti cholinga chanu sichikutanthauza kulemera konse.

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amakhala munthu wam'mawa, adayesa zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.