Mankhwala Othandizira Kutha Kunenepa Kwambiri: Zomwe Zimagwira Ntchito ndi Zomwe Sizichita?

Zamkati

• Chidule
• Zakudya zomwe zimagwira ntchito
• Kuwerengera kwa kalori
• Zakudya zamafuta ochepa
• Zakudya zopangidwa ndi mbewu
• Kusala kudya kwakanthawi
• Zosintha m'moyo
• Mapulogalamu olimbitsa thupi
• Mankhwala akuchipatala
• Zosankha za opaleshoni
• Zomwe sizigwira ntchito
• Tengera kwina

Chidule

Kusamalira kunenepa kwambiri kumaphatikizapo kusintha kwa moyo, kusintha kwa zakudya, komanso kuchita masewera olimbitsa thupi pakapita nthawi. Kuphatikiza pa kudzipereka kuti mukhale ndi moyo wathanzi, adokotala angakupatseni mankhwala akuchipatala kapena opareshoni yokuthandizani kuti muchepetse thupi.

Njira yoyamba yothandizira kunenepa kwambiri ndikuwongolera zomwe mukuyembekezera. Kusintha moyo wathanzi kumatenga nthawi, khama, ndi kudzipereka. Mwina simungathe kuwona zotsatira nthawi yomweyo. Muyeneranso kuti mudzadutsa nthawi yomwe simuchepetsa thupi ngakhale mukuchita zonse bwino.

Kuchepetsa thupi ndikukhala wathanzi, osati za kuchuluka kwa sikelo. Pewani kudzikakamiza nokha kukhazikitsa ndiyeno yesetsani kukwaniritsa zosatheka zomwe mukuyembekezera. Khazikitsani zolinga zanu kutengera zomwe mumakhala omasuka nazo.

Mwinanso mungakumane ndi zovuta zina paulendo wanu wochepetsa thupi. Palibe kanthu. Chinsinsi ndikumamatira ku pulani yanu ndikupitiliza ulendo wanu wochepetsa thupi. Zosintha m'moyo sizingachitike mwadzidzidzi. Zimatenga nthawi.

Fufuzani kuti ndi zakudya ziti zomwe mukuyenera kudya komanso zomwe muyenera kupewa.

Zakudya zomwe zimagwira ntchito

Pali matani azakudya zomwe zikuyenda mozungulira pa intaneti ndizolonjeza zazikulu zakuchepa mwachangu. Mwa madongosolo azakudya awa, omwe amagwira ntchito bwino ndi mapulani omwe amachepetsa kuchuluka kwa ma calories omwe mumadya komanso osavuta kutsatira nthawi.

Njira yosavuta yodyera ndikuwonjezera kudya masamba, zipatso, mbewu zonse, ndi mapuloteni owonda, popewa zakudya zopatsa thanzi komanso zakudya zopangidwa.

Mapulani azakudya, monga omwe afotokozedwa pansipa, amathanso kukhala othandiza ngati achitika bwino. Koma mungafunike kuyesa zina ndi zina musanapeze zomwe zingakuthandizeni. Funsani dokotala wanu kuti atumize kwa katswiri wazakuthambo kuti akuthandizeni.

Nawa mapulani azakudya omwe awonetsedwa kuti ndi othandiza.

Kuwerengera kwa kalori

Kuti muchepetse kunenepa, muyenera kudya ma calories ochepa kuposa momwe mumawotchera. Chifukwa chake, njira yosavuta yochepetsera thupi ndi kuwerengera kuchuluka kwa ma calories omwe mukudya.

Mapulogalamu ochepetsa kulemera omwe amaphatikiza kuwerengera kwama calorie nthawi zambiri kumapangitsa kuti muchepetse kunenepa kuposa omwe satero, malinga ndi kafukufuku wowunikiridwa ndi anzawo a 2014.

Gawo loyamba ndikupeza kuchuluka kwama calories omwe muyenera kudya tsiku lililonse kuti muchepetse kunenepa. Pali ma calculator omwe amapezeka pa intaneti, ngati iyi, kukuthandizani kuzindikira izi. Lowetsani kutalika kwanu, kulemera, jenda, ndi magwiridwe antchito kuti mudziwe zosowa zanu.

Gawo lotsatira ndikutsata kuchuluka kwa ma calories m'zakudya zomwe mumadya tsiku lililonse. Izi zimafuna kuyesetsa pang'ono, koma pali mapulogalamu ndi mawebusayiti ambiri omwe amapezeka kuti athetse njirayi.

Zina mwa mapulogalamu odziwika bwino owerengera kalori kapena masamba ndi awa:

• Wanga Wolimba Pal
• Kutaya!
• FatSecret

Lowani mu mtundu wa chakudya chomwe mukudya ndi kuchuluka kwa zomwe mudadya. Pulogalamuyo kapena tsamba lawebusayiti lidzachita zina zonse. Kuti muwonetsetse kuti mukuwerengera zopatsa mphamvu molondola, mungafune kuyika ndalama pa chakudya.

Zakudya zamafuta ochepa

Chakudya chochepa kwambiri, monga chakudya cha Atkins, South Beach, kapena ketogenic ("keto"), chimaphatikizapo kuchepetsa kuchuluka kwa chakudya chomwe mumadya tsiku lililonse ndikuwonjezera kuchuluka kwa mapuloteni.

Zakudya izi nthawi zambiri zimaletsa ma carbs kungokhala magalamu 20 mpaka 50 patsiku. Mukamadya ma carbs ochepa, thupi lanu limayamba kusintha mafuta kukhala mankhwala otchedwa ketoni. Thupi lanu limasintha kugwiritsa ntchito ketoni ngati gwero lalikulu la mphamvu.

Chakudya chochepa cha carb chimakulimbikitsani kuti mudye zomanga thupi zambiri, zomwe zawonetsedwa kuti zimawotcha zopatsa mphamvu zambiri panthawi yopukutira mafuta kuposa ma carbs kapena mafuta ndipo zimakuthandizani kuti mukhale ndi nthawi yayitali.

Kafukufuku wina adawonetsa kuti zakudya zazing'ono zama carb monga Atkins zakudya ndizothandiza kwambiri pakuchepetsa thupi kuposa mitundu ina ya zakudya.

Zakudya zopangidwa ndi mbewu

Zakudya zamasamba kapena zamasamba zimalimbikitsa kudya zakudya zonse, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, kwinaku mukupewa nyama, mkaka, ndi zakudya zopangidwa.

M'modzi wokhudza ophunzira 75 omwe anali onenepa kwambiri kapena onenepa kwambiri, iwo omwe amadya zakudya zamasamba adawona kusintha kwakuthupi, kulemera kwamafuta, komanso kuyimitsa insulin.

Zakudya zodyera zimathandizanso kuchepetsa chiopsezo cha matenda amtima ndi zina zathanzi.

Kusala kudya kwakanthawi

Kusala kudya kosalekeza ndi njira yoyendetsera kuchuluka kwa kalori yanu panjinga pakati pa kusala kudya ndi kudya. Kusala kudya kumapangitsa kuti insulini yanu ichepe, pomwe kukula kwamahomoni kumakulirakulira.

Izi zimakuthandizani kutaya mafuta, ndikukhalabe ndi minofu. Kuwunika mwatsatanetsatane kwa 2018 ndikuwunika meta kukuwonetsa kuti mtundu wa kudya uku kumatha kubweretsa kulemera kwa 4 mpaka 8 peresenti pafupifupi.

Pali njira zingapo zosala pang'ono, kuphatikiza:

• Kusala kudya kwamasiku ena (5: 2 zakudya). Mumadya masiku asanu pasabata ndikuchepetsa kuchuluka kwa kalori yanu ku 500 mpaka 600 calories masiku awiri sabata iliyonse.
• 16/8 njira. Ndi njirayi, mumachepetsa nthawi yakudya mpaka maola asanu ndi atatu. Mwachitsanzo, mutha kudya pakati pa 12 koloko masana. ndi 8 pm Kenako mumasala kudya kwa maola 16 pakati.
• Idyani-Lekani-Idyani. Njirayi imaphatikizapo kusala kudya kwa maola 24, kamodzi kapena kawiri pa sabata. Mwachitsanzo, simudya pakati pa chakudya tsiku limodzi mpaka chakudya tsiku lotsatira.

Zingatenge nthawi kuti mupeze pulani yomwe ingakuthandizeni kwambiri. Lankhulani ndi dokotala wanu kapena wazakudya ngati simukudziwa zomwe zili zabwino kwa inu.

Zosintha m'moyo

Kusamalira kunenepa kwambiri kumapitilira zomwe mumadya. Muyeneranso kusintha moyo wanu. Koma palibe chifukwa chosinthira nthawi yomweyo.

Nazi kusintha kwakanthawi kamoyo komwe mungawonjezere pazomwe mumachita tsiku lililonse:

• sungani firiji yanu yodzaza ndi zipatso, nyama zamasamba, komanso zakudya zopatsa thanzi
• onjezerani kumwa kwanu
• ntchito mbale ang'onoang'ono
• idyani pang'onopang'ono
• musadye mutakhala patsogolo pa TV
• onetsetsani kuti mukugona mokwanira
• Yimikani kutali ndi khomo la nyumba kotero muyenera kuyenda pang'ono kuti mulowemo
• gwiritsani masitepe m'malo mwa chikepe
• pewani malo odyera mwachangu
• idyani zakudya zamafuta ambiri
• kuchepetsa nkhawa zanu
• kuchotsa zakumwa zonse zotsekemera; ngati zikukuvutani kusiya soda, sinthani soda kapena yesani madzi owala
• yambani tsiku lanu ndi chakudya cham'mawa chopatsa thanzi, chokhala ndi mapuloteni ambiri, monga mazira m'malo mwa chimanga kapena bagel
• mukamadya kunja, funsani bokosi lazanyumba ndikuyika theka la mbale yanu kuti mudye tsiku lotsatira
• werengani malembedwe azakudya mosamala ndipo samalani zomwe zimawerengedwa kuti ndi kukula kwakutumikirako komanso kuchuluka kwa ma calorie potumikira

Kupanga zochepa mwa zosinthazi kungakhudze kwambiri kulemera kwanu komanso thanzi lanu.

Mapulogalamu olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi gawo lofunikira pamoyo wathanzi. Kuchita masewera olimbitsa thupi kumawongolera thanzi lanu lamaganizidwe ndi thanzi. Ikhozanso kukuthandizani kuti muchepetse kunenepa. Mudzafuna cholinga chophatikiza masewera olimbitsa thupi a mtima ndi kupikisana nawo.

Kwa cardio, khalani ndi mphindi 30 patsiku poyamba kenako kwererani. Njira zina zochitira masewera olimbitsa thupi ndi monga:

• kuthamanga
• kupalasa njinga
• kuyenda mwamphamvu
• kukwera mapiri
• kusambira
• pogwiritsa ntchito elliptical

Kutaya minofu kumakhala kofala pakudya. Pofuna kuthana ndi kutayika kwa minofu, yesani kunyamula zolemera kapena kuchita zolimbitsa thupi monga pushups ndi situps kawiri pamlungu.

Mankhwala akuchipatala

Funsani dokotala ngati mankhwala akuchipatala angakuthandizeni kuti muchepetse thupi. Kumbukirani kuti mankhwalawa siabwino kwa aliyense. Ena mwa iwo amakhala ndi zovuta zoyipa. Komanso, muyenera kutsatira zomwe mukudya komanso kusintha masewera olimbitsa thupi pamwambapa.

Zitsanzo ndi izi:

• mndandanda (Xenical)
• bupropion ndi naltrexone (Contrave)
• magalasi (Saxenda)
• fentamini ndi topiramate (Qsymia)

Mu February 2020, Food and Drug Administration (FDA) idapempha kuti mankhwala osokoneza bongo a lorcaserin (Belviq) achotsedwe kumsika waku US. Izi ndichifukwa chowonjezeka cha matenda a khansa mwa anthu omwe adatenga Belviq poyerekeza ndi placebo. Ngati mwalamulidwa kapena kumwa Belviq, lekani kumwa mankhwalawa ndikulankhula ndi omwe amakuthandizani zaumoyo za njira zina zolerera.

Zosankha za opaleshoni

Kuchita opaleshoni yochepetsa thupi, komwe nthawi zambiri kumatchedwa opaleshoni ya bariatric, kumaphatikizapo kuchepetsa m'mimba mwanu.

Pa nthawi yochita opaleshoniyi, dokotalayo amadula pamwamba pamimba panu ndikumasindikiza m'mimba mwanu kuti mupange thumba laling'ono. Chikwama ichi chimakhala ndi chakudya chimodzi chokha. Matumbo anu aang'ono amalumikizidwa molunjika pachikwama.

Kuchita opaleshoni ya Bariatric sikuli kwa aliyense ndipo kumadza ndi zoopsa. Muyeneranso kukwaniritsa zofunikira zina. Kuti muyenerere kuchitidwa opaleshoni, muyenera:

• dziperekeni ku chakudya chapadera musanachite opaleshoniyo komanso pambuyo pake
• khalani ndi index ya thupi (BMI) yopitilira 35.0
• ali ndi BMI ya 30.0 mpaka 35.0, ali ndi vuto lalikulu lathanzi monga mtundu wa 2 matenda ashuga, ndipo sanathe kupititsa patsogolo kuchepa thupi ndi mankhwala osapatsa chithandizo monga kusintha kwa zakudya

Kwa anthu omwe ali ndi ma BMIs a 30.0 mpaka 35.0, opaleshoni imathandiza kwambiri kwa iwo azaka zapakati pa 18 ndi 65.

Zomwe sizigwira ntchito

Zakudya zilizonse zomwe zimalonjeza "kukonza mwachangu" munthawi yochepa mwina sizikhala zomwe muyenera kuyang'anira kunenepa kwambiri. M'malo mwake, zakudya zamtunduwu zitha kukulitsa zinthu.

Pewani mapulani okhwima kwambiri monga:

• zakudya zamadzimadzi
• Zakudya za "detox"
• “Amayeretsa”
• zakudya zomwe zimakulolani kuti muzidya zakudya zochepa chabe tsiku lililonse, monga chakudya cha msuzi wa kabichi kapena chakudya cha manyumwa

Tengera kwina

Kunenepa kwambiri ndi matenda ovuta. Njira yabwino yochizira kunenepa ndikuphatikiza zakudya, masewera olimbitsa thupi, komanso kusintha kwa moyo. Dokotala wanu angakulimbikitseninso mankhwala akuchipatala kapena opaleshoni.

Kusamalira kunenepa kwambiri ndikungowonjezera thanzi lanu, osati za kuchepa thupi.

Chinsinsi chothandizira kuti muchepetse kunenepa ndi kusasinthasintha. Chakudya chabwino kwambiri kwa inu ndi chomwe mungathe kutsatira nthawi yayitali.