Zifukwa 9 Mungakhale Mukulemera Mosadziwa

Zamkati

• 1. Mumadya zakudya zambiri zopangidwa kwambiri
• 2. Mumadya shuga wambiri
• 3. Mumakhala moyo wokhazikika
• 4. Mumachita nawo masewera olimbitsa thupi a yo-yo
• 5. Muli ndi vuto lachipatala losadziwika
• 6. Simugona mokwanira
• 7. Simudya zakudya zokwanira zokwanira
• 8. Mwapanikizika
• 9. Mumadya ma calories ambiri
• Mfundo yofunika

Kunenepa kungakhale kokhumudwitsa kwambiri, makamaka ngati simukudziwa chomwe chikuyambitsa.

Ngakhale zakudya zimakonda kwambiri kunenepa, zinthu zina - monga kupsinjika ndi kusowa tulo - zimathandizanso.

Nazi zifukwa 9 zopezera kunenepa mwangozi.

1. Mumadya zakudya zambiri zopangidwa kwambiri

Zakudya zambiri zathanzi, monga oats, zipatso zachisanu, ndi yogurt, zimakonzedwa pang'ono.

Komabe, zakudya zopangidwa kwambiri, kuphatikiza chimanga cha shuga, chakudya chofulumira, ndi chakudya chamayikirowevu, zimanyamula zowononga zingapo, komanso shuga wowonjezera, zotetezera, ndi mafuta osapatsa thanzi.

Kuphatikiza apo, kafukufuku wambiri amalumikiza chakudya chosinthidwa kwambiri ndi kunenepa, kuwonjezera pakukwera kwa kunenepa kwambiri ku United States komanso padziko lonse lapansi ().

Mwachitsanzo, kafukufuku wa 2019 mwa achikulire 19,363 aku Canada adapeza kuti omwe amadya zakudya zopangidwa kwambiri kwambiri anali 32% omwe amakhala onenepa kwambiri kuposa omwe amadya pang'ono ().

Zakudya zopangidwa kwambiri zimadzaza ndi zopatsa mphamvu koma zopanda zopatsa thanzi, monga mapuloteni ndi fiber, zomwe zimakupangitsani kukhala okhutira.

M'malo mwake, mu kafukufuku wamasabata awiri mwa anthu 20, omwe adatenga nawo gawo adadya zopatsa mphamvu zopitilira 500 patsiku pazakudya zopitilira muyeso kuposa pazakudya zosakonzedwa ().

Chifukwa chake, muyenera kulingalira zodula zokhazokha ndi zokhwasula-khwasula, m'malo moyang'ana zakudya zonse.

2. Mumadya shuga wambiri

Nthawi zonse kudya zakudya zopatsa shuga ndi zakumwa, monga maswiti, makeke, soda, zakumwa zamasewera, ayisikilimu, tiyi wa iced, ndi zakumwa za khofi zotsekemera, zimatha kukulitsa m'chiuno mwanu.

Kafukufuku wambiri amawonetsa kuti kudya shuga sikungowonjezera kunenepa komanso chiwopsezo chowonjezereka cha matenda osachiritsika, kuphatikiza mtundu wa 2 shuga ndi matenda amtima ().

Makamaka, zakumwa zotsekemera ndizomwe zimayambitsa shuga wowonjezera ku United States ndipo zimakhudzana kwambiri ndi kunenepa.

Mwachitsanzo, kuwunikanso maphunziro 30 mwa ana 242,352 ndi akulu omwe amamangirira zakumwa zotsekemera kunenepa ndi kunenepa kwambiri ().

Kafukufuku m'modzi mwa azimayi 11,218 adawulula kuti kumwa 1 shuga tsiku lililonse kumapangitsa kuti pakhale kilogalamu imodzi ya kunenepa mzaka zopitilira 2 - kutanthauza kuti kudula maswiti kumatha kukhala ndi zotsutsana ().

Mutha kuyesa pang'onopang'ono kuchepetsa kudya kwanu kuti muchepetse njirayi.

3. Mumakhala moyo wokhazikika

Kusagwira ntchito ndizomwe zimapangitsa kuti munthu akhale wonenepa komanso matenda opatsirana (,,).

Kugwira ntchito pa desiki, kuwonera TV, kuyendetsa galimoto, komanso kugwiritsa ntchito kompyuta kapena foni zonse ndizomwe mungachite.

Kafukufuku mwa anthu 464 omwe ali ndi kunenepa kwambiri komanso kunenepa kwambiri adapeza kuti nthawi yawo yakukhala tsiku lililonse inali maola 6.2 masiku ogwira ntchito ndi maola 6 masiku osagwira ntchito. Ntchito zokhudzana ndi ntchito ndizomwe zimathandizira kwambiri, ndikutsatira TV ().

Kusintha zina ndi zina pamoyo wanu, monga kuchita masewera olimbitsa thupi ndikukhala zochepa, kungapangitse kusiyana kwakukulu.

Mwachitsanzo, kafukufuku wa miyezi itatu mwa ogwira ntchito 317 adapeza kuti kusinthitsa ola limodzi lokhala pansi ndi ola limodzi lokhala chilili patsiku logwira ntchito kumachepetsa kuchuluka kwa mafuta ndi kuzungulira m'chiuno kwinaku kukukula minofu yolimba ().

Kafukufuku wasonyezanso kuti kuchita nawo nthawi yayitali pazenera kumathandizira kwambiri kuti muchepetse mwadzidzidzi (,,).

Ngakhale kusintha pang'ono, monga kuyenda pambuyo pa chakudya m'malo mowonera TV, kuchita masewera olimbitsa thupi kapena kuyenda nthawi yopuma, kudya ndalama pamalo oyimilira kapena opondera, kapena kukwera njinga yanu kukagwira ntchito, kumatha kuchepetsa kunenepa.

4. Mumachita nawo masewera olimbitsa thupi a yo-yo

Kudyetsa kwa Yo-yo kumatanthawuza kuzungulirako kwakanthawi kochepetsa thupi kutsatiridwa ndikubwezeretsanso mwangozi.

Makamaka, mtundu uwu umalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwakanthawi (,).

Pakafukufuku mwa anthu 2,785, iwo omwe adadya kale mchaka chatha anali ndi zolemera zokulirapo ndi kuzungulira m'chiuno kuposa zomwe sizinali za dieters ().

Kafukufuku wina akuwonetsa kuti kudya moperewera komanso kupatsa thanzi kumatha kubweretsa kunenepa mtsogolo chifukwa cha momwe thupi lanu limayankhira pamakhalidwe otere, monga kusintha kwa njala ndi mahomoni okwanira (,,).

Kuphatikiza apo, anthu ambiri omwe amachepetsa thupi chifukwa chodya mopitirira muyeso amapindulanso kwambiri kapena onse mkati mwa zaka 5 ().

Kuti muchepetse kunenepa kwakanthawi, muyenera kuyang'ana pakusintha kwamoyo wabwino. Izi ndi monga kuchita masewera olimbitsa thupi, kudula zakudya zopangidwa ndi shuga ndi shuga, komanso kudya zopatsa thanzi, zakudya zonse zokhala ndi fiber komanso mapuloteni.

5. Muli ndi vuto lachipatala losadziwika

Ngakhale zinthu zambiri m'moyo zimathandizira kunenepa mosakonzekera, matenda ena amathanso kuthandizira. Izi zikuphatikiza:

• Matenda osokoneza bongo. Vutoli limakhudza chithokomiro chanu ndipo limatha kuyambitsa kunenepa kapena kukhala ndi vuto lochepetsa (,).
• Matenda okhumudwa. Mkhalidwe wamaganizowa wamba umalumikizidwa ndi kunenepa komanso kunenepa kwambiri (,).
• Matenda a Polycystic ovary (PCOS). PCOS imadziwika ndi kusamvana kwama mahomoni komwe kumakhudza azimayi azaka zoberekera. Zingayambitse kunenepa ndikupangitsa kuti zikhale zovuta kuonda ().
• Kudya kwambiri (BED). BED imagawidwa m'magulu azomwe zimachitika pakudya mopitilira muyeso ndipo zimatha kubweretsa zovuta zambiri, kuphatikiza kunenepa ().

Matenda ena, monga matenda ashuga ndi Cushing's syndrome, nawonso amaphatikizidwa ndi kunenepa, chifukwa chake ndikofunikira kuti mupeze matenda oyenera kuchokera kwa dokotala wanu.

Komanso, mankhwala ena, kuphatikizapo mankhwala opatsirana pogonana komanso mankhwala opatsirana pogonana, amatha kubweretsa kunenepa.Lankhulani ndi katswiri wazachipatala ngati mukukhulupirira kuti mukulemera chifukwa cha mankhwala anu.

6. Simugona mokwanira

Kugona ndikofunikira pamoyo wathu wonse komanso thanzi lathu. Kusagona mokwanira kumatha kuyambitsa kunenepa, pakati pazotsatira zina zoyipa ().

Kafukufuku m'mayi 92 adawonetsa kuti omwe amagona ochepera maola 6 tsiku lililonse amakhala ndi index ya thupi kwambiri (BMI) komanso visfatin (protein yomwe imatulutsidwa ndimafuta amafuta), poyerekeza ndi azimayi omwe amagona maola 6 kapena kupitilira apo patsiku ().

Pakafukufuku wamasabata awiri mwa akulu 10 omwe amalemera mopitilira muyeso kutsatira chakudya chochepa kwambiri, iwo omwe amagona maola 5.5 usiku anataya mafuta ochepera thupi 55% ndi minofu yochulukirapo 60% kuposa omwe amagona maola 8.5 usiku ().

Mwakutero, kuwonjezera nthawi yanu yogona kungakuthandizeni kuchepa thupi.

Umboni wina umagwirizanitsa kugona kwa maola 7 kapena kupitilira apo usiku ndi 33% mwayi wochepetsa thupi, poyerekeza ndi kugona pang'ono kuposa maola 7 ().

Ngati simukugona bwino, mutha kuyesa kuchepetsa nthawi yophimba musanagone, kuchepetsa kudya kwa khofi, komanso kugona nthawi yofananira.

7. Simudya zakudya zokwanira zokwanira

Ngati mumakonda kudya zakudya zosinthidwa, kusinthana ndi zakudya zomwe ndizapamwamba pazakudya zonse ndi njira yosavuta komanso yothandiza yolimbikitsira kuchepa thupi ndikuwongolera mbali zina zambiri zaumoyo wanu.

M'malo mwake, chinthu chofunikira kwambiri pakuchepetsa thupi ndikusankha zakudya zonse, zosakonzedwa pang'ono.

Kafukufuku wina adagawaniza achikulire 609 onenepa kwambiri m'magulu omwe amatsata zakudya zamafuta ochepa kapena zamafuta ochepa kwa miyezi 12 ().

Magulu onse awiriwa adalangizidwa kuti azidyetsa masamba awo, aziletsa kudya shuga wowonjezera, mafuta opatsirana, ndi zakudya zoyera, amadya chakudya chokwanira chonse, chosakanizidwa pang'ono, komanso chakudya chochuluka kunyumba.

Kafukufukuyu adawona kuti anthu m'magulu onse azakudya adataya kulemera kofanana - mapaundi 12 (5.4 kg) pagulu lamafuta ochepa ndi mapaundi 13 (5.9 kg) pagulu lotsika kwambiri. Izi zidawonetsa kuti mtundu wa zakudya, osati zakuthupi, ndizofunikira kwambiri pakuchepetsa thupi ().

Kulowetsa zakudya zonse muzakudya zanu sikuyenera kukhala kovuta. Yambani powonjezera pang'onopang'ono zakudya zowonjezera zowonjezera zowonjezera, monga masamba, zipatso, nyemba, mazira, mtedza, ndi mbewu, muzakudya zanu ndi zakudya zopsereza.

8. Mwapanikizika

Kupsinjika kwakanthawi ndi vuto lomwe limakhudza kulemera kwanu ().

Kuchuluka kwa mahomoni opsinjika a cortisol awonetsedwa kuti amachulukitsa njala komanso chilakolako chanu cha zakudya zokoma, zopatsa mphamvu kwambiri, zomwe zimatha kupangitsa kunenepa ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu onenepa kwambiri amakhala ndi milingo yayikulu ya cortisol kuposa omwe alibe vutoli (.

Chochititsa chidwi, kuti kupsinjika kwa malingaliro kumatha kulimbikitsa kuchepa thupi.

Pakafukufuku wamasabata asanu ndi atatu mwa akuluakulu a 45 omwe ali ndi kunenepa kwambiri, iwo omwe amachita njira zopumira monga kupuma mwakuya adataya kulemera kwambiri kuposa omwe amangolandira upangiri wapa zakudya ().

Kuti muchepetse kupsinjika, yesetsani kuphatikiza njira zotsitsimutsa zoyerekeza ndi zomwe mumachita. Izi zikuphatikiza yoga, kugwiritsa ntchito nthawi m'chilengedwe, komanso kusinkhasinkha (,,).

9. Mumadya ma calories ambiri

Kudya mopitirira muyeso kumakhalabe chifukwa chachikulu cholemera.

Mukalandira ma calorie ambiri kuposa omwe mumawotcha patsiku, mutha kunenepa ().

Kudya mopanda nzeru, kuwotcha msanga pafupipafupi, komanso kupanga zakudya zopatsa thanzi, zopatsa thanzi mopanda thanzi zonse zimalimbikitsa kudya kwambiri ma calorie.

Zingakhale zovuta kudziwa zosowa zanu za kalori panokha, chifukwa chake funsani katswiri wazakudya ngati mukuvutika ndi kudya mopitirira muyeso.

Njira zina zosavuta zopewa kudya mopitirira muyeso zimaphatikizapo kusamalira njala ndi kukhuta pakudya mosamala, kutsatira zakudya zopatsa thanzi, zamapuloteni zomwe zili ndi zakudya zamasamba, madzi akumwa m'malo mwa zakumwa zolemera kalori, ndikuwonjezera magwiridwe antchito anu.

Mfundo yofunika

Zinthu zambiri zimatha kupangitsa kuti ungolemera mopanda dala.

Kusagona bwino, kuchita masewera olimbitsa thupi, komanso kudya zakudya zambiri zosakanizidwa kapena zotsekemera ndi zina mwazizolowezi zomwe zingapangitse kuti mukhale ndi mwayi wonenepa.

Komabe, masitepe ochepa - monga kudya mosamala, kuchita masewera olimbitsa thupi, komanso kuyang'ana zakudya zonse - zingakuthandizeni kukwaniritsa zolinga zanu zakuchepetsa thupi ndikukhala ndi thanzi labwino.