Kodi Zimakhala Zovuta Kuchepetsa Kunenepa Mukakhala Wochepa?

Zamkati

• Zoona Kapena Zopeka: Ndizovuta kuti Akazi Ochepera Kuchepetsa Kunenepa
• Koma Dikirani, Ayi Icho Zosavuta!
• Malangizo Ochepetsa Thupi Kwa Anthu Amfupi
• Onaninso za

Kuonda ndikovuta. Koma ndizovuta kwa anthu ena kuposa ena chifukwa cha zinthu zosiyanasiyana: zaka, msinkhu wa ntchito, mahomoni, kulemera koyambira, kugona, komanso kutalika kwake. (FYI, ichi ndichifukwa chake kugona ndicho chinthu chofunikira kwambiri mthupi labwino.)

Mwinamwake munamvapo kuti ndizovuta kwambiri kwa anthu omwe ali aafupi kuti achepetse thupi. Ndipo ngati muli kumbali yaifupi, mwina mwakumanapo ndi izi nokha. Koma ndi choncho kwenikweni movutirapo kapena zikungowoneka choncho chifukwa kachiwiri, kuwonda SI kophweka? Ndipo ngati ndi choncho, bwanji?! Tinayankhula ndi akatswiri ochepetsa kulemera kuti afufuze.

Zoona Kapena Zopeka: Ndizovuta kuti Akazi Ochepera Kuchepetsa Kunenepa

Chifukwa chake, tiyeni tichotse izi: "Pepani kunena izi, koma ndichowona kuti azimayi amafupikitsika ayenera kudya ma calories ochepa kuti achepetse kunenepa kuposa anzanu ataliatali ngati zinthu zina zonse ndizofanana," akutero a Luiza Petre, MD, board- certified cardiologist yemwe amakhazikika pakuchepetsa thupi. Mwa kuyankhula kwina, chowonadi chowawa ndi chakuti ngakhale mutakhala ndi mlingo wofanana wa ntchito ndi mlingo womwewo wa thanzi lonse, bwenzi lanu lalitali lidzatha kudya zambiri ndikutaya kulemera kwambiri kuposa inu, munthu wamfupi, akhoza. Ndipo chifukwa muyenera kudya ma calories ochepa kuti muwone zotsatira zakuchepetsa (kapena kuti muchepetse kunenepa kwanu), zimatha kumveka ~ kwambiri ~, akutero.

Zomwe izi zili zowona ndizosavuta kwenikweni: "Kuchuluka kwa minofu yomwe muli nayo, kagayidwe kanu kantchito kamagwira ntchito. Anthu ataliatali amakhala ndi minyewa yambiri chifukwa amabadwa nayo chifukwa cha kutalika kwawo," akufotokoza a Shari Portnoy, katswiri wazakudya . Minofu yanu yowonda imakhudza kuchuluka kwa kagayidwe kachakudya kanu (BMR), komwe kumatsimikizira kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limatentha popuma. Mukakhala ndi minofu yowonda kwambiri, BMR yanu idzakhala yapamwamba, komanso momwe mungadye kwambiri. Zachidziwikire, magwiridwe antchito amathandizanso apa, koma kukwera kwa BMR yanu, ndi ntchito yocheperako yomwe muyenera kuchita kuti muwerengere ma calories owonjezera omwe amadya.

Portnoy akuti muzochitikira zake, anthu amfupi chitani amakhala ndi nthawi yovuta kuonda ambiri. "Kuchepa komwe umayamba nako, kumakhala kovuta kwambiri kutaya. Kungakhale kosavuta kuti munthu wokhala ndi mapaundi 200 achepetse thupi kuposa munthu wokwana mapaundi 100." Ichi ndiye chifukwa chomwe chimatenga nthawi yayitali kutaya mapaundi 5 omaliza kuposa momwe zimakhalira kuti muchepetse mapaundi 5 koyambirira kwa ulendo wopepuka.

Kuphatikiza apo, "azimayi ofupikitsa omwe amayesetsa kuti achepetse kunenepa kwawo nthawi zambiri amapezeka kuti ali ndi anzawo omwe amadya nawo mosagwirizana," akutero Dr. Petre. Mwachitsanzo, ngati ndinu 5'3" ndipo mnzanu wapamtima wa 5'9" akufuna kugawana nawo chidutswa cha cheesecake cha mchere, zopatsa mphamvu zowonjezerazo zingakulepheretseni kuti mukhalebe ndi kuchepa kwa calorie yomwe mukufunikira kuti muchepetse thupi, pamene sizikukukhudzani. zolinga za bwenzi zochepetsa thupi. Womp womp.

Koma Dikirani, Ayi Icho Zosavuta!

Chifukwa chake anthu ocheperako amayenera kudya pang'ono kuposa anthu atali kuti achepetse kunenepa mwambiri. Koma kutalika si chinthu chokhacho chomwe chimatsimikizira kuchuluka kwa zopatsa mphamvu zomwe mumawotcha patsiku. Zizoloŵezi za kugona, chibadwa, thanzi la mahomoni, kuchita masewera olimbitsa thupi, mbiri yazakudya, komanso masewera olimbitsa thupi zimathandizanso pano, akutero Dr. Petre.

"Sizovuta kunena kuti kutalika kumatalika nthawi zonse kuposa kuchepa pakuchepetsa thupi," atero a Rachel Daniels, katswiri wazakudya ndi mkulu woyang'anira zakudya ku Virtual Health Partners. “Pakhoza kukhala nthawi imene munthu wamfupi safunika kudya mochepera munthu wamtali kuti achepetse kunenepa—popeza kuti msinkhu ndi chinthu chimodzi chokha chimene chimapangitsa kuti munthu asamadye kwambiri,” akutero. Mwachitsanzo, ngati munthu wamfupi amakhala ndi thupi lowonda kwambiri, atha kudya kuchuluka kwa ma calories omwe ali ndi munthu wamtali wocheperako minofu ndikuchepetsa thupi mofanana, akufotokoza.

Imodzi mwa njira zazikulu zomwe mungakulitsire kagayidwe kanu ndikuchita masewera olimbitsa thupi, ndipo iyi ndi gawo limodzi lomwe anthu achifupi angakhale ndi mwayi. Tracy Lockwood Beckerman, katswiri wodziwa zakudya m'nyumba ku Betches Media anati: "Munthu wocheperako amakhala ndi calorie yochepa, koma amathanso kutentha kwambiri kuposa munthu wamtali kwambiri pochita masewera olimbitsa thupi. "Mwachitsanzo, ngati munthu wamfupi akuyenda mtunda wa kilomita imodzi, amayenera kugwira ntchito zambiri komanso masitepe ambiri kuti adutse mtunda umenewo, pamene munthu wamtali amatenga masitepe ochepa ndipo sakuyenera kugwira ntchito mwakhama."

Malangizo Ochepetsa Thupi Kwa Anthu Amfupi

Kumbali yayifupi komanso osawona zotsatira zochepetsa thupi zomwe mwatsata? Nazi zomwe mungayese kuthana ndi mavuto.

Kwezani zolemera. "Kukhala wamfupi, zingakuthandizeni kuchita masewera olimbitsa thupi ndikukhala ndi minofu yambiri momwe mungathere, yomwe imawotcha mafuta ambiri," akutero Dr. Petre. (Sindikudziwa momwe mungayambire? Pano pali kulimbitsa thupi kwa mphindi 30 komwe kumakulitsa nthawi yanu yopuma.)

Lankhulani ndi njala. "Ngakhale munthu wamfupi sayenera kudya mofanana ndi winawake wamtali, ayeneranso kuti asakhale ndi njala," akutero Beckerman - ngakhale magwiridwe antchito amatenga gawo pakukhumba. "Thupi lanu limadziwa zomwe limafunikira, choncho khulupirirani!" (Kukhala ndi chidwi ndi gawo lazakudya zanu kungakhale kothandiza kwambiri pankhani yolumikizana ndi njala yanu.)

Ballpark zopatsa mphamvu zanu. Werengetsani zosowa zanu zama calorie ndi chowerengera chapaintaneti momwe mungalowetse kutalika kwanu, kulemera kwanu, ndi kuchuluka kwa zochita zanu, akutero Beckerman. Zachidziwikire, simuyenera kutsatira zomwe kaloriyo imalavulira, koma zitha kukuthandizani kukhala ndi lingaliro labwino la kuchuluka kwa zomwe muyenera kudya ngati mukufuna kuonda kapena kuti muchepetse kunenepa . (Zambiri momwe mungachitire izi apa: Ndendende Momwe Mungachepetsere Ma calories Kuti Muchepetse Kunenepa Motetezedwa)

Chezani ndi katswiri. "Lankhulani ndi katswiri wazakudya kapena katswiri wazachipatala musanadziyerekezere ndi bwenzi lanu lamiyendo lomwe likuwoneka kuti limatha kuchotsa mapaundi 5 mwachidule," Daniels akuwonetsa. Sikuti adzangothandiza kuyika zinthu moyenera, komanso atha kukhala ndi malingaliro amomwe mungagwiritsire ntchito bwino BMR yanu.

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