Njira 7 Kugona Kungakuthandizireni Kuchepetsa Kunenepa

Zamkati

• 1. Kusagona Moyenera Ndiko Kuopsa Kwakukulu Kochulukitsa Kunenepa ndi Kunenepa Kwambiri
• 2. Kusagona Bwino Kungakulitseni Njala
• 3. Kugona Kumakuthandizani Kulimbana ndi Zikhumbo ndikupanga zisankho zabwino
• 4. Kusagona Bwino Kungakulitseni Kudya Kwanu Kalori
• 5. Kugona Tulo Moperewera Kungachepetse Mpweya Wanu Wopuma
• 6. Kugona Kungalimbikitse Kuchita Thupi
• 7. Zimathandiza Kuteteza Kukanika kwa Insulini
• Mfundo Yofunika Kwambiri

Ngati mukuyesera kuti muchepetse thupi, kuchuluka kwa tulo komwe mumapeza kungakhale kofunikira monga momwe mumadyera komanso kuchita masewera olimbitsa thupi.

Tsoka ilo, anthu ambiri sakugona mokwanira. M'malo mwake, pafupifupi 30% ya akulu amagona ochepera maola asanu ndi limodzi usiku, malinga ndi kafukufuku wa akulu aku US ().

Chosangalatsa ndichakuti, umboni wochulukirapo ukuwonetsa kuti tulo titha kukhala chosowa kwa anthu ambiri omwe akuvutika kuti achepetse kunenepa. Nazi zifukwa zisanu ndi ziwiri zomwe kugona mokwanira kungakuthandizeni kuti muchepetse kunenepa.

1. Kusagona Moyenera Ndiko Kuopsa Kwakukulu Kochulukitsa Kunenepa ndi Kunenepa Kwambiri

Kugona kosakwanira kumalumikizidwa mobwerezabwereza ndi kuchuluka kwa thupi (BMI) ndi kunenepa ().

Zofunikira zakugona kwa anthu zimasiyanasiyana, koma, kawirikawiri, kafukufuku wawona kusintha kwa kulemera kwake pamene anthu agona maola ochepera asanu ndi awiri usiku ().

Kuwunika kwakukulu kunapeza kuti kugona kwakanthawi kochepa kumachulukitsa mwayi wakunenepa kwambiri ndi 89% mwa ana ndi 55% mwa akulu ().

Kafukufuku wina adatsata anamwino pafupifupi 60,000 osakhala onenepa kwambiri kwa zaka 16. Kumapeto kwa kafukufukuyu, anamwino omwe amagona maola asanu kapena ochepera usiku anali ndi mwayi wopitilira 15% kuposa omwe amagona maola asanu ndi awiri usiku ().

Ngakhale kuti maphunzirowa anali owonera, kunenepa kwawonekeranso m'maphunziro oyeserera ogona.

Kafukufuku wina adalola akulu 16 kugona maola asanu okha usiku uliwonse kwa mausiku asanu. Adapeza avareji ya mapaundi 1.8 (0.82 kg) pamaphunziro afupipafupi a kafukufukuyu ().

Kuonjezera apo, mavuto ambiri ogona, monga matenda obanika kutulo, amachulukitsidwa ndi kunenepa.

Ndi mkombero woyipa womwe ungakhale wovuta kuthawa. Kusagona bwino kumatha kupangitsa kunenepa, komwe kumatha kuchititsa kuti kugona kocheperako ().

Kafukufuku apeza kuti kugona mokwanira kumalumikizidwa ndi kunenepa komanso mwayi waukulu wonenepa kwa akulu komanso ana.

2. Kusagona Bwino Kungakulitseni Njala

Kafukufuku wambiri apeza kuti anthu omwe ali ndi vuto la kugona amakhala ndi chidwi chambiri (,).

Izi mwina zimayambitsidwa ndi kugona kwa mahomoni awiri ofunika njala, ghrelin ndi leptin.

Ghrelin ndi hormone yotulutsidwa m'mimba yomwe imawonetsa njala muubongo. Mulingo umakhala wokwera musanadye, ndipamene m'mimba mulibe kanthu, ndikutsika mukatha kudya ().

Leptin ndi hormone yotulutsidwa m'maselo amafuta. Imapondereza njala ndikuwonetsa kukhuta muubongo ().

Mukapanda kugona mokwanira, thupi limapangitsa kuti mukhale ndi ma ghrelin ambiri komanso kuti muchepetse leptin, ndikusiyirani njala ndikuwonjezera chidwi chanu.

Kafukufuku wa anthu opitilira 1,000 adapeza kuti omwe amagona kwakanthawi kochepa anali ndi ma 14.9% apamwamba a ghrelin ndi ma 15.5% m'munsi mwa leptin kuposa omwe amagona mokwanira.

Ogona mwachidule nawonso anali ndi ma BMIs apamwamba ().

Kuphatikiza apo, hormone cortisol ndi yokwera kwambiri ngati simugona mokwanira. Cortisol ndi mahomoni opsinjika omwe amathanso kukulitsa chilakolako ().

Kusagona bwino kumatha kukulitsa chilakolako, mwina chifukwa cha momwe zimakhudzira mahomoni omwe amawonetsa njala ndi kukhuta.

3. Kugona Kumakuthandizani Kulimbana ndi Zikhumbo ndikupanga zisankho zabwino

Kusowa tulo kumasintha momwe ubongo wanu umagwirira ntchito. Izi zitha kupangitsa kuti zikhale zovuta kupanga zisankho zabwino ndikupewa zakudya zokopa ().

Kusagona bwino kumapangitsa kuti ntchito zizisokoneza m'mbali yam'mbuyo yamubongo. Lobe yakutsogolo imayang'anira kupanga zisankho komanso kudziletsa ().

Kuphatikiza apo, zikuwoneka kuti malo opindulitsa aubongo amalimbikitsidwa ndi chakudya mukamagona tulo ().

Chifukwa chake, mutagona tulo usiku, sikuti mbale ya ayisikilimu imangokhala yopindulitsa, koma mudzakhala ndi nthawi yovuta kudziletsa.

Kuphatikiza apo, kafukufuku wapeza kuti kusowa tulo kumatha kukulitsa kuyandikira kwa zakudya zomwe zili ndi ma calories ambiri, ma carbs ndi mafuta (,).

Kafukufuku wa amuna khumi ndi awiri adawona zovuta zakusowa tulo pakudya.

Ophunzira atangoleredwa maola anayi okha, kuchuluka kwa kalori kwawo kumawonjezeka ndi 22%, ndipo mafuta omwe amadya amakhala pafupifupi kawiri, poyerekeza ndi pomwe amaloledwa kugona maola asanu ndi atatu ().

Kusagona bwino kumachepetsa kudziletsa kwanu komanso luso lanu popanga zisankho ndipo kumatha kuwonjezera zomwe ubongo umachita ndikudya. Kugona mokwanira kumalumikizidwanso ndi kuchuluka kwa chakudya chambiri chamafuta, mafuta ndi ma carbs.

4. Kusagona Bwino Kungakulitseni Kudya Kwanu Kalori

Anthu omwe sagona tulo amakonda kudya ma calories ambiri.

Kafukufuku wa amuna 12 adapeza kuti ophunzira ataloledwa kugona maola anayi okha, amadya avareji ya ma calories ena 559 tsiku lotsatira, poyerekeza ndi pomwe amaloledwa maola asanu ndi atatu ().

Kuwonjezeka kwa ma calories kungakhale chifukwa cha kuwonjezeka kwa njala ndi zakudya zosayenera, monga tafotokozera pamwambapa.

Komabe, zitha kungokhala kuchokera pakuwonjezeka kwa nthawi yogalamuka ndikupeza chakudya. Izi ndizowona makamaka nthawi yakudzuka ikagwiridwa, ngati kuwonera kanema (14).

Kuphatikiza apo, kafukufuku wina wokhudza kugona mokwanira apeza kuti gawo lalikulu la zopatsa mphamvu zidadyedwa ngati zokhwasula-khwasula atadya chakudya chamadzulo ().

Kugona mokwanira kumathandizanso kuti muzikhala ndi ma calorie ambiri poti zingakhudze kuchuluka kwa magawo anu.

Izi zidawonetsedwa mu kafukufuku wa amuna 16. Ophunzira adaloledwa kugona kwa maola asanu ndi atatu, kapena kukhala maso usiku wonse. M'mawa, amaliza ntchito yochita pamakompyuta pomwe amayenera kusankha magawo azakudya zosiyanasiyana.

Omwe adakhala osagona usiku wonse adasankha kukula kwamitundu yayikulu, akuti ali ndi njala yambiri ndipo ali ndi mahomoni a njala ghrelin ().

Kusagona bwino kumatha kukulitsa kuchuluka kwa kalori yanu powonjezera zokometsera usiku, magawo azakudya komanso nthawi yoti mudye.

5. Kugona Tulo Moperewera Kungachepetse Mpweya Wanu Wopuma

Kupuma kwanu kwamagetsi (RMR) ndiye kuchuluka kwama calories omwe thupi lanu limatentha mukapumula kwathunthu. Zimakhudzidwa ndi msinkhu, kulemera, kutalika, kugonana ndi minofu.

Kafukufuku akuwonetsa kuti kusowa tulo kumatha kutsitsa RMR () yanu.

Pakafukufuku wina, amuna 15 adakhalabe ogalamuka kwa maola 24. Pambuyo pake, RMR yawo idatsika 5% poyerekeza ndi kupumula koyenera usiku, ndipo kuchuluka kwa kagayidwe kachakudya atadya kunali 20% m'munsi ().

M'malo mwake, kafukufuku wina sanapeze kusintha kwa metabolism ndi kutaya tulo. Chifukwa chake, kafukufuku wambiri amafunikira kuti adziwe ngati kutaya tulo kumachedwetsa metabolism ().

Zikuwonekeranso kuti kugona mokwanira kumatha kuwononga minofu. Minofu imayaka zopatsa mphamvu zambiri kupuma kuposa mafuta, choncho minofu ikatayika, kupumula kwa kagayidwe kake kumachepa.

Kafukufuku wina adayika achikulire onenepa kwambiri 10 pazakudya zamasiku 14 zoletsa ma calorie ochepa. Ophunzira adaloledwa kugona maola 8.5 kapena 5.5.

Magulu onse awiriwa adachepetsa mafuta ndi minofu, koma omwe adangopatsidwa maola 5.5 kuti agone adachepetsa mafuta ndi zina ().

Kuchepetsa thupi kwa makilogalamu 10 kungachepetse RMR yanu ndi ma calories 100 patsiku ().

Kusagona bwino kumatha kuchepetsa kupuma kwanu kwamagetsi (RMR), ngakhale zomwe zapezedwa ndizosakanikirana. Chimodzi mwazinthu zomwe zikuwoneka kuti ndikuti kugona mokwanira kumatha kuwononga minofu.

6. Kugona Kungalimbikitse Kuchita Thupi

Kusowa tulo kumatha kubweretsa kutopa masana, kukupangitsani kukhala ocheperako komanso osalimbikitsidwa kuchita masewera olimbitsa thupi.

Kuphatikiza apo, mumatha kutopa koyambirira mukamachita masewera olimbitsa thupi ().

Kafukufuku wopangidwa ndi amuna 15 adapeza kuti pomwe ophunzirawo anali osagona tulo, kuchuluka ndi mphamvu zolimbitsa thupi zawo zimachepa (22).

Nkhani yabwino ndiyakuti kugona mokwanira kungakuthandizeni kuti muzisewera bwino.

Pakafukufuku wina, osewera mpira waku koleji adapemphedwa kuti azigona maola 10 usiku uliwonse milungu isanu kapena isanu ndi iwiri. Anayamba kuthamanga, nthawi yawo yothetsera mavuto idakwaniritsidwa, kulondola kwawo kudakulirakulira ndipo kutopa kwawo kudachepa ().

Kusagona kumatha kuchepa zolimbitsa thupi, kuchuluka komanso kulimba. Kugona mokwanira kumathandizanso kukonza magwiridwe antchito.

7. Zimathandiza Kuteteza Kukanika kwa Insulini

Kusagona bwino kumatha kupangitsa kuti maselo azisamva insulini (, 25).

Insulin ndi hormone yomwe imasuntha shuga kuchokera m'magazi kupita m'maselo amthupi lanu kuti agwiritsidwe ntchito ngati mphamvu.

Maselo akayamba kugonjetsedwa ndi insulin, shuga wambiri amakhalabe m'magazi ndipo thupi limatulutsa insulini yochulukirapo.

Kuchuluka kwa insulini kumakupangitsani kukhala ndi njala ndikuwuza thupi kuti lisunge mafuta owonjezera monga mafuta. Kukana kwa insulin ndizomwe zimayambitsa matenda ashuga amtundu wa 2 komanso kunenepa.

Pakafukufuku wina, amuna 11 adaloledwa kugona maola anayi okha masiku asanu ndi limodzi. Pambuyo pake, matupi awo amatha kuchepetsa shuga m'magazi adatsika ndi 40% (25).

Izi zikusonyeza kuti mausiku ochepa okha ogona mokwanira amatha kupangitsa kuti maselo azikhala osagwirizana ndi insulin.

Masiku ochepa chabe osagona bwino amatha kuyambitsa kukana kwa insulini komwe kumatsogolera kunenepa komanso mtundu wa 2 shuga.

Mfundo Yofunika Kwambiri

Pamodzi ndi kudya bwino ndi kuchita masewera olimbitsa thupi, kugona mokwanira ndikofunikira pakukonza kulemera.

Kusagona bwino kumasintha momwe thupi limayankhira chakudya.

Pongoyambira, njala yanu imakula ndipo simungathe kukana mayesero ndikuwongolera magawo.

Choipitsanso zinthu, chimatha kukhala chizolowezi choipa. Mukamagona pang'ono, kulemera kwambiri, komanso kulemera kwambiri, kumakhala kovuta kugona.

Kumbali ina, kukhazikitsa zizolowezi zabwino zogona kumatha kuthandizira kuti thupi lanu likhale lolimba.