Zomwe zimayambitsa kupsinjika Belly ndi momwe angachiritse ndikupewa

Zamkati

• Kodi kupsinjika m'mimba ndi chiyani?
• Kulimbana kapena kuyankha ndege
• Mulingo wapamwamba wa cortisol wolumikizidwa ndi kunenepa kwambiri m'mimba
• Mavuto amthupi am'mimba
• Mafuta amkati
• Mafuta owoneka bwino
• Kuchulukitsa zoopsa zaumoyo kuchokera ku mafuta owoneka bwino
• Momwe mungathandizire kupsinjika m'mimba
• Kuchepetsa kupsinjika kwamaganizidwe
• Chitani masewera olimbitsa thupi tsiku lililonse
• Samalani zakudya zanu
• Imwani mowa pang'ono
• Gonani bwino usiku
• Osasuta
• Momwe mungapewere nkhawa m'mimba
• Nthawi yoti muwone wothandizira zaumoyo
• Zotenga zazikulu

Kupsinjika kwakanthawi kumatha kusokoneza thanzi lanu lamaganizidwe ndi thupi. Zitha kuchititsanso kuti muchepetse pang'ono pakati, ndipo mafuta owonjezera m'mimba siabwino kwa inu.

Kupsinjika m'mimba si matenda azachipatala. Ndi njira yofotokozera momwe kupsinjika ndi mahomoni opsinjika angakhudzire mimba yanu.

Chitani nafe pamene tikufufuza:

• zinthu zomwe zimapangitsa kupsinjika m'mimba
• kaya zitha kupewedwa
• zomwe mungachite pa izi

Kodi kupsinjika m'mimba ndi chiyani?

Tiyeni tiwone njira zingapo zomwe thupi lanu limayankha kupsinjika ndi momwe mayankhowa angayambitsire kupsinjika m'mimba.

Kulimbana kapena kuyankha ndege

Cortisol ndi mahomoni ofunikira omwe amapangidwa m'matenda a adrenal. Zimathandizira kuwongolera shuga wamagazi ndi kagayidwe kazinthu, mwa zina.

Pamodzi ndi mahomoni ena monga adrenaline, cortisol ndi gawo lamayankho a "kulimbana kapena kuthawa" kwa thupi lanu.

Mukakumana ndi zovuta, kuyankha uku kumachedwetsa ntchito zosafunikira za thupi kuti muthe kuyang'ana. Vutoli likadutsa, zonse zimabwerera mwakale.

Icho ndi chinthu chabwino.

Komabe, kupsinjika kwakanthawi kumatha kupangitsa kuchuluka kwama mahomoni opsinjika kukwera, limodzi ndi kuthamanga kwanu kwa magazi ndi shuga wamagazi, ndipo sizabwino.

Mulingo wapamwamba wa cortisol wolumikizidwa ndi kunenepa kwambiri m'mimba

Mulingo wamtundu wa cortisol wanthawi yayitali umakhudzana kwambiri ndi kukhala ndi kunenepa kwambiri m'mimba, malinga ndi kafukufuku wowunika wa 2018.

Komabe, si anthu onse onenepa kwambiri omwe ali ndi milingo yayikulu ya cortisol. Ofufuzawo amati ma genetics atha kukhala ndi gawo pakukhudzidwa kwa glucocorticoid.

Kupsinjika kwakanthawi kochepa kumatha kuyambitsa mavuto am'mimba monga kusanza ndi kutsekula m'mimba. Matenda owopsa am'mimba (IBS) atha kukhala chifukwa chakupsinjika kwakanthawi. Ngati muli ndi IBS kale, kupsinjika kumatha kukulitsa mpweya komanso kuphulika kwa m'mimba.

Mavuto amthupi am'mimba

Zowopsa zina zokhudzana ndi thanzi zimakhudzana ndi kunenepa kwambiri, koma kukhala ndi kunenepa kwambiri m'mimba kumatha kukhala chiopsezo chachikulu chazovuta zakufa.

Pali mitundu iwiri ya mafuta am'mimba: mafuta ochepera pang'ono ndi mafuta owoneka bwino.

Mafuta amkati

Mafuta obisalira amagona pansi pakhungu. Zambiri sizikhala zathanzi, koma sizowopsa kuposa mafuta kwina kulikonse m'thupi lanu. Mafuta am'munsi amatulutsa mahomoni othandiza, kuphatikiza:

• leptin, zomwe zimathandiza kupondereza kudya komanso kuwotcha mafuta omwe asungidwa
• adiponectin, zomwe zimathandiza kuwongolera mafuta ndi shuga

Mafuta owoneka bwino

Mafuta owoneka bwino, kapena mafuta am'mimba, amapezeka mozungulira chiwindi, matumbo, ndi ziwalo zina zamkati pansi pakhoma lam'mimba.

Mafuta ena owoneka bwino amasungidwa mu omentum, kansalu kake kamene kali pansi pa minofu, kamene kamakula kwambiri ndikakulimba ndikamawonjezera mafuta. Izi zitha kuwonjezera mainchesi m'chiuno mwanu.

Mafuta owoneka bwino amakhala ndi mafuta ochulukirapo. Mapuloteniwa amatha kuyambitsa kutupa pang'ono, ndikuwonjezera chiopsezo chamatenda ataliatali.

Mafuta a visceral amatulutsanso mapuloteni 4 (RBPR) omangiriza retinol, omwe amatha kuyambitsa kukana kwa insulin.

Kuchulukitsa zoopsa zaumoyo kuchokera ku mafuta owoneka bwino

Malinga ndi Harvard Health, mafuta owoneka bwino atha kukulitsa chiopsezo cha:

• mphumu
• khansa
• matenda amtima
• khansa yoyipa
• matenda amisala

Momwe mungathandizire kupsinjika m'mimba

Chibadwa chimakhudza komwe thupi lanu limasungira mafuta. Mahomoni, msinkhu, ndi kuchuluka kwa amayi omwe mayi wabereka nawonso amatenga gawo.

Amayi amakonda kuwonjezera mafuta owoneka bwino atatha kusamba, magulu a estrogen akatsika.

Komabe, pali zinthu zomwe mungachite kuti muchepetse mafuta am'mimba.

Choyamba, pewani mayankho onse "otaya mafuta am'mimba mwachangu", chifukwa palibe kukonza mwachangu. Kupanga zosankha pamoyo wanu pang'onopang'ono, mosakhazikika ndiye njira yabwino kwambiri yothandizira kukhazikitsa zotsatira zabwino kwanthawi yayitali.

Nawa malingaliro:

Kuchepetsa kupsinjika kwamaganizidwe

Tonsefe timakhala ndi nkhawa. Palibe njira yochotsera moyo wanu, koma pali njira zochepetsera ndikusamalira kupsinjika:

• Nditengereni nthawi. Pumulani pambuyo pa tsiku lovuta. Chezani ndikumvera nyimbo zomwe mumakonda, khalani ndi buku labwino, kapena ikani mapazi anu ndikumwa tiyi wotonthoza. Chitani chinthu chomwe chimakupangitsani kukhala amtendere komanso okhutira, ngakhale zitakhala kwa mphindi zochepa chabe.
• Sinkhasinkhani. Kafukufuku akuwonetsa kuti kusinkhasinkha kungathandize kuchepetsa kupsinjika kwamaganizidwe. Pali mitundu yambiri ya kusinkhasinkha yomwe mungasankhe, kotero ngati mtundu wina sukukuthandizani, wina akhoza kukhala woyenera bwino.
• Muzicheza. Kaya ndi chakudya chamadzulo ndi anzanu, usiku wamakanema ndi anzanu ena ofunika, kapena kuthamanga ndi mnzanu wapafupi, kulumikizana ndi ena kumatha kukuthandizani kuti musamaganize zopanikizika.

Chitani masewera olimbitsa thupi tsiku lililonse

Kukulitsa mtima ndi imodzi mwamaubwino ambiri olimbitsa thupi. Kuchita masewera olimbitsa thupi tsiku lililonse kumatha kukuthandizani kuti muchepetse mafuta owoneka bwino, ngakhale sangakuthandizeni kutaya mapaundi.

Yesani kuchita masewera olimbitsa thupi kwa mphindi 30 masiku ambiri komanso kuphunzitsa mphamvu masiku ena.

Palibe vuto kudumpha tsiku kamodzi, koma yesetsani kusuntha tsiku lonse.

Ngati n'kotheka:

• imani m'malo mokhala
• gwiritsirani ntchito masitepe m'malo mwa zikepe
• osagwira malo oyandikira kwambiri oyimikapo magalimoto

Ngati mumakhala tsiku lanu lonse mutakhala pansi, pitani kokayenda.

Zitha kuwoneka ngati zosagwirizana, koma kuchita ma sit-up ndi ma crunches sikungakhudze mafuta owoneka bwino. Komabe, izi zitha kuthandiza kulimbikitsa ndikukhwimitsa minofu yam'mimba ndipo zitha kuthandizira kuchepa konse.

Samalani zakudya zanu

akuwonetsa kuti mavitamini a B amatha kuthana ndi nkhawa, chifukwa chake yesani kuwonjezera zobiriwira zakuda, masamba obiriwira, mapeyala, ndi nthochi pazakudya zanu. Nsomba ndi nkhuku ndizonso zosankha zabwino.

Yesetsani kudya chakudya choyenera. Chakudya choyenera chimayenera kukhala ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Pofuna kuthandizira kulemera kwanu, yesetsani kuchepetsa kuchuluka kwa zopatsa mphamvu ndikuyesetsa kupewa:

• anawonjezera fructose
• mafuta a hydrogenated masamba (mafuta amafuta)
• kalori wambiri, zakudya zopatsa mphamvu zopatsa thanzi zopatsa thanzi pang'ono

Imwani mowa pang'ono

Mowa umatha kupereka chinyengo pakuchepetsa kupsinjika, koma zotsatira zake ndizosakhalitsa. Sizoyenera zotsatira zazitali ngati mukufuna kuchepetsa mafuta am'mimba.

Zakumwa zoledzeretsa zili ndi ma calories ambiri, ndipo thupi lanu limawotcha mowa musanawotche mafuta.

Gonani bwino usiku

Kafukufuku akuwonetsa kuti achikulire azaka zapakati pa 18 mpaka 65 omwe amatenga maola ochepera 6 kapena kupitilira maola 9 akugona amakhala ndi mafuta owoneka bwino.

Wina adawonetsa zotsatira zofananira kwa akulu azaka 40 azaka zapansi.

Kafukufuku akuwonetsa kuti achikulire ambiri amafunika kugona maola 7 mpaka 9 usiku uliwonse.

Osasuta

Kafukufuku akuwonetsa kuti kusuta ndudu kumawonjezera ngozi ya kunenepa kwambiri m'mimba.

Kwenikweni, ngati mumasuta, kuwonjezera kuchuluka kwa nthawi yomwe mukusuta kumakupangitsani kuti musunge mafuta m'mimba mwanu.

Momwe mungapewere nkhawa m'mimba

Ngati mulibe nkhawa m'mimba ndipo mukufuna kuchepetsa chiopsezo chokhala ndi vutoli:

• pezani njira zochepetsera kupirira nkhawa
• sungani kulemera kwanu
• kukhala ndi chakudya chamagulu
• kuchita masewera olimbitsa thupi pang'ono tsiku lililonse
• musasute kapena kusiya kusuta ngati mukuchita
• imwani mowa pang'ono

Nthawi yoti muwone wothandizira zaumoyo

Simusowa kuti mukawone omwe amakuthandizani ngati muli ndi mafuta ochepa m'mimba. Komabe, mumayenera kukhala ndi thupi lanu pachaka.

Konzani nthawi yokumana ndi omwe amakuthandizani azaumoyo ngati mukumva zovuta zakanthawi yayitali monga:

• nkhawa kapena kukhumudwa
• kutopa
• kuvuta kugona
• kukula kofulumira kwamimba
• pafupipafupi gasi, kuphulika, kapena zovuta zina zakugaya chakudya

Zotenga zazikulu

Kupsinjika m'mimba ndi njira imodzi kupsinjika kwakanthawi kungakhudze thanzi lanu. Kukhala ndi kunenepa kwambiri pamimba kumatha kubweretsa zovuta zina.

Ngakhale simungathe kuchita chilichonse chokhudza chibadwa chanu, pali njira zothandizira kupewa, kusamalira, ndikuchiza m'mimba kupsinjika.

Onani omwe akukuthandizani ngati:

• muli ndi mafunso okhudzana ndi kulemera kwanu
• muyenera kudziwa momwe kulemera kwanu kumakhudzira thanzi lanu
• ali ndi zizindikiro zina zowopsa