Zoona Zokhudza Kugonana

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Amayi ochuluka kwambiri amafulumira kuimba mlandu kagayidwe kake ka mankhwala pamene mapaundi owonjezerawo akana kutuluka. Osati mwachangu kwambiri. Lingaliro loti kuchepa kwa kagayidwe kachakudya nthawi zonse amakhala ndi vuto lolemera kwambiri ndi chimodzi chabe mwa malingaliro olakwika okhudzana ndi kagayidwe kake, atero wofufuza James Hill, Ph.D., director of the Center for Human Nutrition ku University of Colorado Health Sciences Center ku Denver. Ndipo ngakhale mutakhala ndi metabolism yocheperako kuposa avareji, sizitanthauza kuti muyenera kukhala onenepa kwambiri.

Chifukwa nkhani yonse imatha kukhala yosokoneza, Shape adapita kwa akatswiri kuti akachotse zina zabodza zokhudzana ndi kagayidwe kake. Kuchokera pamapiritsi mpaka tsabola wachikulire mpaka kupopera chitsulo, werenganinso za zomwe mungachite ndipo sizikubwezeretsanso mpumulo wanu wamagetsi (RMR) kuti zikuthandizeni kukhetsa mapaundi owonjezerawo kwamuyaya.

Q: Timamva za metabolism nthawi zonse, koma ndi chiyani kwenikweni?

Yankho: Mwachidule, metabolism ndi momwe thupi lanu limagwetsera zakudya m'thupi kuti mupange mphamvu, Hill akufotokoza. Mwachitsanzo, munthu yemwe ali ndi kagayidwe kachakudya "kofulumira", amagwiritsa ntchito zopatsa mphamvu mwachangu, nthawi zina kuti azipewetsa mapaundi owonjezera.

Q: Kodi ndi zinthu ziti zomwe zimayambitsa kagayidwe kake?

Yankho: Kapangidwe ka thupi ndiye chinthu chachikulu chomwe chimatsimikizira RMR yanu, kapena kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limayaka popuma. Malinga ndi Phiri, kuchuluka kwanu kopanda mafuta (kuphatikiza minofu yowonda, mafupa, ziwalo, ndi zina zambiri), kumakulitsa kuchuluka kwanu kwa kagayidwe kake. Ndicho chifukwa chake mwamuna wamba ali ndi 10-20 peresenti yapamwamba ya metabolism kuposa mkazi wamba. Mofananamo, RMR ya mkazi wokulirapo (yemwe thupi lake lonse, kuphatikiza mafuta ndi mafuta opanda mafuta, ndiwokulirapo) atha kukhala mpaka 50% kuposa mkazi wowonda. Chibadwa ndi mahomoni monga chithokomiro ndi insulin ndizofunikira zina zomwe zimayambitsa kagayidwe kake - ngakhale kupsinjika, kudya kalori, masewera olimbitsa thupi komanso mankhwala kungathandizenso.

Q: Kotero kodi timabadwa ndi kusala kudya kapena kuchepa kwa thupi?

Yankho: Inde. Kafukufuku wamapasa ofanana akuwonetsa kuti metabolism yanu yoyambira imatsimikizika pakubadwa. Koma ngati muli ndi kuchepa kwa thupi pang'onopang'ono, kunenepa sikungapeweke ndipo ngakhale kungakhale kovuta kukhetsa mafuta m'thupi, ndizotheka nthawi zonse, atero a Pamela Peeke, MD, MPH, katswiri wothandizira kuwonda Yunivesite ya Maryland ku Baltimore. Simungatenthe zopatsa mphamvu mwachangu, monga, Serena Williams, koma mutha kukweza RMR yanu pamlingo winawake pogwiritsa ntchito masewera olimbitsa thupi.

Q: Ndikadali wamng'ono kwambiri, ndimatha kudya chilichonse chomwe ndikufuna. Koma m'kupita kwa zaka, metabolism yanga yayamba kuchepa. Zomwe zachitika?

Yankho: Ngati simungathe kudya zochuluka monga momwe mumachitira kale popanda kunenepa, kuchita masewera olimbitsa thupi sikokwanira. Atakwanitsa zaka 30, RMR ya azimayi imachepa pamlingo wa 2-3 peresenti pazaka khumi, makamaka chifukwa cha kusagwira ntchito komanso kutaya minofu, a Hill atero. Mwamwayi, zina mwazotayika zitha kupewedwa kapena kusinthidwa ndikuchita masewera olimbitsa thupi.

Q: Kodi ndizowona kuti mutha kuwononga kagayidwe kanu kagwiritsidwe kakuyatsa?

Yankho: Palibe umboni wotsimikizika wosonyeza kuti zakudya zomwe mumadya sizikuwononga thupi lanu, Hill atero. Koma mudzakhala ndi dontho kwakanthawi (5-10%) mu RMR mukamachepetsa kwambiri ma calories kuti muchepetse kunenepa.

Q: Kodi masewera olimbitsa thupi abwino kwambiri okweza kagayidwe kanga ndi ati?

Yankho: Akatswiri amavomereza kuti kulimbitsa thupi ndi njira yabwino kwambiri yopangira ndi kusunga minofu yowonda, ngakhale ambiri akuwoneka kuti amagwirizana kuti chikoka cha minofu pa metabolism ndi chochepa. Paundi iliyonse yaminyewa imatha kukweza RMR yanu mpaka ma calories a 15 patsiku, atero wofufuza Gary Foster, Ph.D., pulofesa wothandizana naye ku University of Pennsylvania School of Medicine ku Philadelphia.

Pankhani ya cardio, kulimbitsa thupi kwambiri komwe kumakulitsa kugunda kwa mtima kwanu kumatulutsa ma calories ambiri ndikupatsanso mphamvu yayikulu kwakanthawi kochepa - ngakhale sikungakhudze RMR yanu. (kulimbitsa thupi kwa cardio kumakulitsirani kagayidwe kake kake kulikonse kuyambira 20 mpaka 30 peresenti, kutengera kukula kwake.) Mukamaliza kulimbitsa thupi, kagayidwe kanu kagayidwe kake kamagwiritsanso ntchito kwa maola angapo koma mupitiliza kuwotcha mafuta owonjezera pakadali pano.

Q: Kodi mitundu ya michere yomwe mumadya imakhudza kagayidwe kanu?

Yankho: Zambiri mwasayansi zikuwonetsa kuti kusankha chakudya sikukhudza RMR. Mwanjira ina, mafuta, mapuloteni ndi chakudya amawoneka kuti amakhudza kagayidwe chimodzimodzi. "Kuwonjezeka kwakanthawi kwakanthawi kochepa kuchokera ku mapuloteni kumatha kukhala pang'ono pang'ono, koma kusiyana kwake kuli pang'ono," akutero Foster. Chofunika ndi momwe mumadyera. Kuchepetsa thupi kwanu kumakonzedwa kuti muchepetse mukamadula kalori pansi pazomwe mukufunikira kuti mukhale ndi moyo wathanzi - momwe thupi lanu limasungira mphamvu chakudya chikasowa. Mukadula zopatsa mphamvu zambiri, RMR yanu imatsika. Mwachitsanzo, chakudya chochepa kwambiri cha ma kalori (ochepera ma calories 800 patsiku) chingapangitse kuti kagayidwe kanu kagayike ndi zoposa 10 peresenti, akutero Foster. Kutsika pang'onopang'ono kungayambike mkati mwa maola 48 mutayamba kudya. Chifukwa chake kuti kagayidwe kanu kabwino kabisidwe m'madzi, ndibwino kuti muchepetse mafuta opatsa thanzi. Kuti muchepetse thupi, kuchepa thupi, pafupifupi amayi sayenera kumwa pansi pa ma calories 1,200 patsiku, Foster akuwonjezera. Kuti muchepetse mafuta a thupi pa sabata, muyenera kupanga zoperewera za ma calorie 500 patsiku. Njira yabwino yochitira izi, ndikupewa kutsika kwakukulu kwa kagayidwe kachakudya, ndikuphatikiza masewera olimbitsa thupi komanso zakudya (osati kudula ma calories okha). Mwachitsanzo, mutha kuchotsa zopatsa mphamvu 250 pazakudya zanu, ndikuwonjezera zochitika zokwanira kuwotcha zina 250.

Q: Kodi zakudya zonunkhira, monga tsabola ndi tsabola, sizingalimbikitse kagayidwe kake?

Yankho: Inde, koma mwatsoka sikokwanira kukhala ndi vuto lochepetsa thupi."Chilichonse chomwe chimawonjezera kutentha kwa thupi lanu chimakweza kagayidwe kanu kwakanthawi kochepa," akutero Peeke. Koma ndi zakudya zokometsera zokometsera, chiwonjezeko ndi chaching'ono komanso chosakhalitsa kotero kuti sichikhala ndi zotsatirapo zomwe ziwoneke pamlingo.

Q: Kodi chingachitike ndi chiyani ku metabolism yanga ndikachepetsa thupi?

Yankho: Pamene mukuchepetsa thupi, RMR yanu imachedwa chifukwa muli ndi thupi lochepa lothandizira. Zotsatira zake, thupi lanu limafunikira ma calories ochepa kuti ligwire ntchito yake yofunikira. Chifukwa chake, simusowa kuti muzidya zokwanira kuti mukhale okhutira ndikulimbitsa thupi lanu. Ngati simusinthanso kadyedwe kanu ndi kuchita masewera olimbitsa thupi, pamapeto pake mudzafika pachimake chochepetsa thupi. Kuti mudutse phirilo ndikupitiriza kukhetsa mapaundi, ngati ndicho cholinga chanu, idyani zopatsa mphamvu zochepa (popanda kutsika kwambiri) kapena onjezerani mphamvu kapena nthawi yolimbitsa thupi lanu.

Q: Nanga bwanji zowonjezera ndi zinthu zina zomwe zimalonjeza kukweza kagayidwe kake ndi kusungunula mafuta?

Yankho: Musawakhulupirire! Palibe mapiritsi, chigamba kapena potion chomwe chingakweze kagayidwe kanu mokwanira kuti muchepetse thupi, Peeke akuti. Ngati mukufuna kulimbikitsa kagayidwe kachakudya mwachangu, kuli bwino mukamamenya masewera olimbitsa thupi kapena koyenda mwachangu.

Q: Kodi mankhwala ena angachedwetse kuchepa kwa thupi langa?

Yankho: Mankhwala ena, monga omwe amagwiritsidwa ntchito pochiza kuvutika maganizo ndi matenda a maganizo ochititsa munthu kusinthasintha zochitika, awonetsedwa kuti amachepetsa kagayidwe kake. Ngati mukumwa mankhwala omwe amachititsa kuti mukhale olemera, funsani dokotala ngati pali mankhwala ena omwe mungayesere.

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