5 Zizindikiro Zomwe Mungayesedwe Chifukwa Chokwanira Kwambiri

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Muli Pang'ono Kupitirira Maola 7 Ogona pa Usiku

Kuwonjezera pa kupewa matenda a mtima, kupwetekedwa mtima, kuvutika maganizo, ndi mavuto ena, kupeza ubwino wokwanira wogona usiku uliwonse kungateteze kulemera ndi kunenepa kwambiri . Mtengo woyenera ndi wotani? Kafukufuku ambiri asonyeza kuti maola asanu ndi awiri mphambu asanu ndi anayi a usinkhu wosasokonezeka usiku uliwonse amafunika kupeza ubwino wa kugona tulo , kuphatikizapo zokhudzana ndi kuchepetsa kunenepa kwambiri .

Kodi chimachitika n'chiyani tikagona? Thupi limapeza mpata wokonza ndi kudzibwezeretsa. Ngati alibe nthawi yokwanira yochitira izi nthawi yayitali, ndiye kuti mahomoni opanikizika ndi zinthu zina zotupa zimatulutsidwa, pamene thupi limayamba kuchitapo kanthu ngati liri ndi vuto losatha (limene, popanda kugona mokwanira, ndi).

Mmodzi mwa anthu ochita masewera olimbitsa thupi ndi ma cortisol, omwe amatulutsidwa chifukwa cha kupsinjika kwanthawi yaitali.

Pakati pa zina zambiri zomwe zimakhudza thupi, cortisol imachititsa kuti shuga (shuga) ikamasulidwe m'magazi kotero kuti imapezeka mosavuta kuti idyetse ubongo. Monga kusintha kwa chisinthiko kuvutika maganizo, izi zidawathandiza bwino, zomwe zimathandiza munthu kukhala ndi nkhawa kuti ayankhe ndi mphamvu zambiri za ubongo. Komabe, m'dziko lamakono lino, zotsatira zosafunika za zochita za cortisol ndi chizoloŵezi cha kulemera kwabwino (zomveka kuti makolo athu ayenera kusunga kapena kugwiritsira kulemera ngati akadali otanganidwa ndi malo ovuta). Phindu lolemera, pakapita nthawi, lingathe kumasulira kunenepa kwambiri.

Zoonadi, kafukufuku wasonyeza kuti kusagona mokwanira kungapangitse kudya mopitirira muyeso. Ndipo kwa iwo omwe akuyesera kuchepetsa thupi, kugona mokwanira (kachiwiri, maola asanu ndi awiri pa usiku) kumawonjezera mwayi wopambana ndi kutaya thupi.

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Mukukonzekera Chakudya Pakhomo Pang'ono Kuposera 7 Nthawi Pa Sabata

Tidziwa kale kuti ife monga fuko timadyera mochulukira komanso mobwerezabwereza, ndipo kudya kwachangu, makamaka, kwagwirizanitsidwa ndi mliri wa kunenepa kwambiri. Tsopano ochita kafukufuku akupeza phindu linalake la kudya kunyumba.

Kafukufuku woperekedwa ku msonkhano wa 2015 American Heart Association ku Orlando adapeza kuti akazi ndi amuna omwe adakonza chakudya panyumba sakanatha kulemera.

Amakhalanso ochepa kuti akhale ndi mtundu wa shuga wa mtundu wa 2 .

Mwachindunji, ofufuza, kuphatikizapo mtsogoleri wotsogolera Geng Zong, PhD, omwe ankafufuza nawo pa Harvard TH Chan School of Public Health ku Boston, adapeza kuti anthu omwe amadya chakudya chamadzulo ndi khumi ndi zisanu ndi chimodzi (11) chiwopsezo chachikulu chokhala ndi kunenepa kwambiri ndi mtundu wa mtundu wa shuga poyerekeza ndi iwo omwe adya zero mpaka madyerero asanu ndi limodzi omwe adakonzedwa kunyumba.

Maphunziro ena asokoneza kudya kunyumba, makamaka kudya zakudya zofulumira, kupitirira kunenepa ndi kunenepa kwambiri kwa ana ndi achinyamata .

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Mukudya Zakudya Zakudya Zam'madzi

The American South, monga dera lonse, apezekanso mobwerezabwereza kuti kwambiri kunenepa kwambiri ndi matenda a shuga, zonsezi ndi zifukwa zoopsa kwa matenda a stroke ndi matenda a mtima.

Kuwonjezera pa zokhala ndi moyo wokhala ndi moyo wathanzi komanso otsika kwambiri m'matawuni ndi kumidzi kumwera kwa South, chakudya chakumwera chimakhala ndi zambiri zogwirizana ndi mutu wa "Stroke Belt".

Ochita kafukufuku amene anasonkhanitsa deta kuchokera kwa anthu akuluakulu oposa 17,000 adapeza kuti iwo omwe anali ogulitsa kwambiri omwe ankatchedwa "Southern Southern, omwe amawoneka ndi mafuta owonjezera, chakudya chokazinga, mazira, ziwalo ndi zakudya zowonongeka," chiwopsezo chachikulu cha matenda a mtima-kuphatikizapo matenda a mtima ndi kupwetekedwa mtima.

Ndipotu, odabwitsa kwambiri omwe amadya chakudya chakumwera anali pachiopsezo chachikulu cha matenda a mtima kusiyana ndi omwe amadya makamaka kudya zakudya monga pizza ndi ku China kapena amene ankakonda kudya zakudya za shuga.

Izi zikutanthauza kuti kudya zakudya zowonongeka monga momwe zimakhalira ku South-kuganiza nkhuku yokazinga, okra yokazinga, tomato wobiriwira wokazinga, pickles wokazinga; Chokhazikika, chokazinga chirichonse-chidzachotsa nkhuku yanu mofulumira komanso mobwerezabwereza kuposa momwe mungayesere kudya, kuphatikizapo kuyambitsa kulemera kolemera.

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Mumayesayesa Kugwira Ntchito ndi Galimoto Tsiku Lililonse

Zina mwazinthu zapezeka kuti zikugwirizana ndi kunenepa kwambiri ndi kunenepa kwambiri , ndipo zimakhudzana ndi moyo wautali : kayendedwe ka kayendetsedwe kake.

Mu kafukufuku wina womwe unkayang'ana pazinthu zoyendetsa ndege zoyendetsa ndege (zomwe zimagwiritsidwa ntchito ngati zonyamulira zapadera, zoyendetsa magalimoto, ndi zogwira ntchito zogwira ntchito) mu anthu oposa 15,000 a ku United Kingdom, awo omwe ankapita kuntchito pogwiritsa ntchito njira zoyendetsa katundu komanso zamtunduwu anali ndi thupi lochepa kwambiri chithunzi (BMI) kuposa anthu omwe ankayenda paokha.

(Kutengerako payekha kungaphatikizepo kuyendetsa galimoto yanu nokha galimoto, mwachitsanzo.)

Osati kokha amene ankayenda kapena kuwombola njinga zonse kapena mbali imodzi ya njira yogwirira ntchito - monga momwe munthu angagwiritsire ntchito ndi zofunikira pamene akugwiritsa ntchito njira zopititsira anthu - ali ndi malipiro apansi a BMI, komanso amakhala ndi magawo ochepa a mafuta a thupi poyerekeza ndi omwe agwira ntchito pogwiritsa ntchito magalimoto awoawo. Amuna ndi akazi onse adapezeka kuti akupeza ubwino wodutsa.

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Makolo Anu Amakhala Ochepa Kwambiri

Ngakhale zina zifukwa zinayi zomwe zili pamwambapa ndizo zamoyo zomwe zingasinthidwe, izi sizingatheke, ndipo ziyenera kukuthandizani kuti mukhale osamala kwambiri ndi zoopsa zanu komanso zochitika zanu za tsiku ndi tsiku zomwe muli nazo.

Mitundu yambiri yokhudzana ndi kunenepa kwambiri tsopano yatulukira, ndi ena akubwera. Mwachitsanzo, asayansi atulukira kuti fini ya FTO ingakhale ndi chizoloŵezi chodyera kudya ndi kukula kwa kunenepa kwambiri kwa achinyamata .

Kunenepa kwapezeka kuti kwatengedwera m'mabanja ena. Monga momwe "Komiti Yowunikira Zokhudza Kupewa, Kuyeza, ndi Chithandizo cha Kuposa Kunenepa Kwambiri kwa Ana ndi Achinyamata" yanena kuti: "Kafukufuku wamaphunziro aŵiri amasonyeza bwino kuti chibadwa chimayambira." Kafukufuku wina apeza kuti kukula kwa kukula kwa makolo kungakhale kofunikira, ndipo awonetsa mgwirizano pakati pa kunenepa kwambiri kwa makolo ndi kuwonjezera kunenepa kwa ana awo; Mwa kuyankhula kwina, ana a makolo obvuta kwambiri omwe ali ndi chiopsezo amakhala pachiopsezo chachikulu chokhala olemera okha.

_Zotsatira

_{St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Kugona kwa nthawi yayitali, kupatsirana kwa shuga ndi mahomoni okhudzana ndi njala pakati pa abambo ndi amai. Kugona. 2012; 35: 1503-10.}

_{Mkulu CR, Gullion CM, Funk KL, DeBar LL, et al. Zotsatira za kugona, nthawi yowonekera, kupsinjika maganizo ndi kupsinjika maganizo pa kulemera kumasintha mu gawo lalikulu la kulemera kwa phunziro la MOYO. International Journal of Obesity. 2012; 36: 86-92.}

_{Vikraman S, Fryar CD, Ogden CL. Kudya kwa caloric chifukwa cha chakudya chokoma pakati pa ana ndi achinyamata ku United States, 2011 - 2012. NCHS Data Brief No. 213, September 2015. Kupezeka pa intaneti pa http://www.cdc.gov/nchs/data/databriefs/db213.htm pa September 25, 2015.}

_{Ogden CL, Carroll MD, Kit BK, Flegal KM. Kukula kwa ubwana ndi kunenepa kwakukulu ku United States, 2011 - 2012. JAMA. 2014; 311 (8): 806-814.}

_{American Heart Association Scientific Sessions 2015 Nkhani Za Tsiku Lililonse . TriStar Publishing, Inc. November 9, 2015.}

_{Shikany JM, Safford MM, Newby PK, et al. Chikhalidwe cha kumwera chakumidzi chimayanjanitsidwa ndi ngozi ya matenda oopsa a mtima pa zifukwa za kusiyana kwa mitundu ndi mafuko pa zochitika (STARDS). Kudutsa. 2015 Aug 10. [Epub patsogolo pa kusindikiza]}

_{Maofesi a Kuletsa ndi Kuteteza Matenda. Kukula kwa kudzikuza kwodzikuza pakati pa akuluakulu a ku America ndi dziko ndi gawo, BRFSS, 2013. Kupezeka pa intaneti pa http://www.cdc.gov/obesity/data/prevalence-maps.html pa August 14, 2015.}

_{Flint E, Cummins S, Sacker A. Mabungwe pakati pa maulendo oyendayenda, mafuta a thupi, ndi chiwerengero cha mthupi: chiwerengero cha anthu, kuphunzira pamtanda ku United Kingdom. BMJ 2014; 349: g4887.}

_{Micali N, Field AE, Chuma cha JL, Evans DM. Kodi majeremusi omwe ali ndi vuto la kunenepa kwambiri amagwirizana ndi kudya mowa mwauchidakwa? Kulemera Kwambiri (Silver Spring) 2015; 23: 1729-36.}

_{Barlow SE, et al. Malangizi a komiti ya akatswiri okhudza kupewa, kuyeza, ndi chithandizo cha ana ndi anyamata olemera kwambiri ndi kunenepa kwambiri: lipoti lachidule. Matenda a ana a 2007; 120: S164-S192.}

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