Zimayambitsa Kunenepa Kwambiri
Zina mwa zifukwa ndi zowonjezera zomwe zimakhudza kunenepa kwambiri zakhala zikudziwika. Ambiri mwa iwo amagwera pansi pazochita zodyera komanso zamoyo, koma ochepa akhoza kukhala ndi chilengedwe, monga chithandizo chamankhwala kapena matenda enaake. Kudziwa zambiri pazochitika zonse kungakuthandizeni kupewa kunenepa kwambiri komanso kutayika kwambiri.
Zakudya Zakudya: Shuga
Pazifukwa zomwe zimayambitsa kunenepa kwambiri, kumwa mowa wambiri wa shuga kwasankhidwa ndi akatswiri ambiri monga chithandizo chodziwika bwino cha kukula kwa kunenepa kwambiri.
Onani kuti mawu oti "shuga wowonjezera" amatanthawuza ndipo amaphatikizapo shuga onse omwe amawonjezeredwa ku chakudya, osati zomwe zimachitika mwachibadwa.
Akuti anthu ambiri a ku America amadya supuni 22 za shuga tsiku. Popeza kuti American Heart Association ikulangiza kuti kudya kwa shuga osapitirira kupitirira supuni zisanu ndi imodzi tsiku ndi tsiku kwa amayi ndi masipuniketi asanu ndi anai tsiku ndi tsiku kwa amuna, n'zosavuta kuona momwe shuga wowonjezera imatsogolere mlandu pazifukwa zazikulu za kunenepa kwambiri ndi matenda a shuga .
-
5 Zizindikiro Zomwe Mungayesedwe Chifukwa Chokwanira Kwambiri
-
Kodi Mankhwala Anu Amakupangitsani Kulemera?
Chimodzi mwa vuto pankhani ya shuga yowonjezera ndiyo shuga yowonjezera imapita ndi mayina ambiri . Kotero, kupatula ngati mukuwerenga zolembazo mosamala, simungadziwe kuti mitundu yambiri ya shuga yonjezedwa ku chiyani chomwe mukudya kapena kumwa.
Okonza Zakudya adapeza njira zosiyanasiyana zomwe zimaphatikizapo shuga ku zakudya kuyambira ketchup kupita ku zakumwa zakumwa zofewa, choncho yang'anani zotsatirazi pa malemba: chophika chirichonse chomwe chimathera "-ose" (monga maltose, dextrose, sucrose, fructose, lactose, mazira a chimanga cha fructose), molasses, shuga wa nzimbe, chimanga cha chimanga, madzi osungunuka a nzimbe, shuga wofiira, madzi, ndi madzi a zipatso.
Mitundu yambiri ya shuga yowonjezera m'madyerero athu ndi zakumwa zofewa, maswiti, mikate, cookies, pie, zakumwa zazipatso, zokometsera mkaka ndi mankhwala a mkaka (monga ayisikilimu ndi yogurt yotsekemera), ndi tirigu. Chakumwa chokoma kwambiri ndi zakumwa za zipatso zimakhala ndi shuga wochuluka kwambiri, makamaka, kuti amatchedwa "shuga wamadzi" ndi akatswiri ena.
Zakudya Zakudya: Zikalori
Ngakhale kuganizira mozama zomwe zimayambitsa kunenepa kwambiri nthawi zambiri zakhala zikugwiritsira ntchito "zopatsa mphamvu, zopatsa mphamvu," kutanthawuza kudyetsa mafuta owonjezera popanda kuwotcha kumabweretsa kulemetsa, tsopano tikudziwa kuti zonse zopatsa mphamvu sizilengedwa zofanana.
Ma calories omwe amachokera ku malo opatsa thanzi monga zipatso zonse ndi ndiwo zamasamba, mwachitsanzo, zimakhala zathanzi kwa inu kuposa chiwerengero chofanana cha makilogalamu omwe amachokera ku maswiti okonzedwanso monga maswiti kapena zakudya zina. Zoterezi zimatchedwa "zoperewera zopanda mphamvu," ndipo zakudya zopanda thanzi zomwe zimapatsa iwo amadziwika kuti ndi "zakudya zowonongeka".
Zakudya zowonjezera kalori-zakumwa zoledzeretsa, zakumwa zamadzimadzi, ndi mapira a mbatata, pakati pa ena ambiri-ndizo zowonjezera shuga, mafuta osasamala, ndi / kapena mchere.
Zakudya Zakudya: Mafuta Okhutira
Ndikofunika kuzindikira kuti pali "mafuta abwino" komanso "mafuta oyipa." Mu gulu lotsiriza mumakhala mafuta odzaza ndi mafuta. Ngakhale kuti FDA yaletsa mafuta okhudzana ndi msika wa zakudya ku United States, mafuta odzaza amapezekabe ndipo amapezeka kawirikawiri m'zinthu za nyama monga nyama yofiira ndi mkaka.
Kugwiritsidwa ntchito kwa mafuta okhutira kwagwirizanitsidwa ndi chiopsezo chachikulu cha matenda a mtima ndipo, chifukwa chakuti zakudya zomwe zili ndi mafuta odzaza nthawi zambiri zimakhala ndi calorie-wandiweyani, izi zikuthandizira kukulitsa kunenepa kwambiri.
"Mafuta abwino," kumbali inayo, ndi mafuta omwe amapezeka mono ndi polyunsaturated, monga omwe amapezeka mu mafuta, mapepala, ndi mtedza. Kugwiritsa ntchito mafuta okomawa kwapezeka kuti pangakhale chiopsezo chachikulu cha matenda a mtima ndi kupweteka popanda kuwonjezereka kwina.
Ndipotu, mafuta okomawa amapanga gawo lofunika kwambiri la Mediterranean Diet, lomwe kafukufuku wofufuza mwatsatanetsatane wapeza kuti ndi limodzi la zakudya zabwino kwambiri padziko lonse pankhani ya kupewa matenda a mtima.
Zowonjezera Zakudya Zina
Palinso zizolowezi zina zomwe zimakupangitsani kuti mukhale oopsa kwambiri. Chakudya chotere chomwe chagwirizanitsidwa ndi kunenepa kwambiri koma kudwala matenda ndi kupwetekedwa ndi chakudya chakumwera chakumwera kwa United States.
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. Ndipo ochita kafukufuku apeza kuti kudya chakudya chokazinga kwambiri, monga momwe anthu ambiri amachitira kum'mwera, kumayambitsa matenda a mtima komanso kupwetekedwa mtima, osatchula kunenepa kwambiri.
Zinthu zina zomwe zakhala zikugwiritsidwa ntchito ndi chiopsezo chachikulu cha kunenepa kwambiri, kupatulapo zomwe zili pamwambazi, zikuphatikizapo kusapeza zipatso ndi ndiwo zamasamba zokwanira pa chakudya cha tsiku ndi tsiku ndi kukonza chakudya kunyumba zosachepera kasanu ndi kawiri pa sabata.
Kusintha Kwambiri kwa Zakudya Mungapange
Chifukwa chodziwika bwino zakudya zomwe zimayambitsa kunenepa kwambiri, pali kusintha kosavuta kumene mungapangire zakudya zomwe zingakuthandizeni kuchepa thupi komanso kuchepetsa kunenepa kwambiri.
-
Shuga Mukudya Musadadziwe
-
Kodi Kutalika kwa Nthawi Yomwe Mukukhala Tsiku Lililonse Kumapweteka Thanzi Lanu?
Sipani Mwanzeru
Choyamba, chotsani zakumwa zonse zomwe mumadya . Pangani madzi anu mowa-chakumwa; Tiyi ndi khofi zosasakaniza bwino, nazonso. Pewani zakumwa zakumwa kapena zakumwa za masewera, zomwe ziri ndi chiwerengero chokwanira cha shuga wambiri, koma zasonyezedwa (poyambitsa zakumwa zozizwitsa) kuti zitha kuika pangozi ku thupi la mtima.
Pewani okoma
Ngati mukuona kuti mukuyenera kugwiritsa ntchito sweetener, sankhani uchi wambiri, umene uli wodalirika ndipo wawonetsedwa kuti uli ndi maantimicrobial. Zakudya zosakaniza zodzikongoletsera ziyenera kupeŵedwa, monga zomwe zakhudzana ndi kunenepa kwambiri ndi shuga .
Pezani Kuphika
Konzani chakudya chophika pakhomo nthawi iliyonse. Tidziwa kale kuti ife monga fuko timadyera mochulukira komanso mobwerezabwereza, ndipo kudya kwachangu, makamaka, kwagwirizanitsidwa ndi mliri wa kunenepa kwambiri.
Zofukufuku zomwe zayang'ana pafupipafupi za kukonzekera chakudya cham'nyumba zapeza kuti amuna ndi akazi omwe adakonza chakudya panyumba sakanatha kulemera. Amakhalanso ochepa kuti akhale ndi shuga ya mtundu wachiwiri.
Gwiritsani Ntchito Zakudya Zowonjezera
Kudya zakudya zomwe zimakhala ndi zomera zimakhudza kwambiri thanzi labwino komanso kuchepa kwambiri. Pochita izi, lembani mbale yanu ndi masamba ndi zipatso zonse pa chakudya chilichonse. Pofuna kudya zakudya zopatsa thanzi, idyani mtedza wosatetezedwa monga amondi, cashews, walnuts, ndi pistachios (zonse zokhudzana ndi thanzi labwino). Pitani mosavuta (kapena kuthetseratu) mapuloteni omwe ali olemera mu mafuta odzaza, monga nyama yofiira ndi mkaka.
Zipatso ndi ndiwo zamasamba zimapanga zakudya zochepa. Lipoti la World Health Organization (WHO) linanena kuti pali umboni wokhutiritsa wakuti kudya zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha kunenepa kwambiri.
Poyerekeza ndi zakudya zamakono, zipatso ndi ndiwo zamasamba sizingathandize kuchepetsa kunenepa kapena kunenepa kwambiri. Ndipo chifukwa chakuti ali ndi zakudya zambiri zam'thupi komanso zakudya zina, zimakhala ndi chiwopsezo chachikulu cha shuga ndi insulini . Pazifukwa zomwezi, amachititsanso anthu kumverera ndi mavitamini ochepa, mothandizanso kupeŵa kulemera.
Zomwe Zimayambitsa Moyo
Mungadabwe ndi zizoloŵezi zambiri za moyo wa tsiku ndi tsiku zomwe zingapereke chithandizo kwa kunenepa kwambiri. Chodetsa nkhaŵa makamaka ndi moyo wochulukirapo kuti anthu ochulukirapo padziko lonse adayamba.
Kuyambira pagalimoto kupita kuntchito tsiku ndi tsiku kudzakhala pa desiki kwa mapeto-ndiyeno, kwa ambiri, kupita kunyumba ndi kukhala patsogolo pa televizioni-ambiri a ife timakhalabe nthawi yaitali tsiku ndi tsiku, ndipo izi zakhala zikugwirizanitsidwa kulemera ndi kunenepa kwambiri.
Kwenikweni, sikuti moyo wokhawokha umakhala ndi chiopsezo chochulukirapo chokwanira, khansara, ndi matenda a mtima, koma kafukufuku wasonyeza kuti kukhala chete kwa mphindi 30 kungathe kuvulaza thupi lonse.
Mu kafukufuku yemwe adafufuza zochitika za mtima ndi zochitika zochitika pamagulu a anthu oposa 2,000 okhala ku Dallas, ofufuza adapeza kuti ora lililonse limene limagwiritsidwa ntchito pokhapokha patsiku limagwirizanitsidwa ndi kuwonjezeka kwa 14 peresenti ya coronary artery calcification (calcium in coronary arteries , yomwe ndi chizindikiro cha matenda a atherosclerosis, omwe amadziwikanso kuti "kuuma kwa mitsempha" kapena chigoba chopangira magazi).
Chifukwa china cha kunenepa kwambiri komwe chikuwoneka kuti chikugwirizana ndi moyo wa masiku ano ndi kuwonongeka kwa tulo . 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 .
Kafukufuku wina wasonyeza kuti kugona mochedwa kungapangitse kulemera , makamaka kwa achinyamata komanso achinyamata.
Zotsatira zina za moyo wamakono zomwe zingabweretse kulemera kwa thupi ndi kunenepa kwambiri ndizopanikizika . Pali njira zambiri zomwe nkhawa yaikulu yakhala ikugwirizanitsa ndi kunenepa kwambiri ndi kunenepa kwambiri. Ngati munayamba mwadya kudya kapena kukhumba "chakudya chotonthoza," mumadziŵa nokha momwe mavuto angakhudzire momwe mumadyera.
Kuwonjezera pamenepo, kukhala ndi nkhawa nthawi zonse kumapangitsa kuti thupi likhale ndi njira zowonongeka zokhudzana ndi kupanikizika komanso mahomoni opweteka monga cortisol, omwe amachititsanso kuti thupi likhale lolemera kwambiri.
Zina mwa njira zabwino kwambiri zothetsera nkhawa zimakhalanso njira zodzichepetseratu komanso kulimbana ndi kunenepa kwambiri. Izi zikuphatikizapo kuyenda nthawi zonse, kupanga zozoloŵera zochita masewera olimbitsa thupi, kugwiritsira ntchito nthawi ndi chiweto chanu, ndi kutenga nthawi yokonzekera ndi kusangalala ndi chakudya chophika kunyumba.
Zotsatira za Zamankhwala
Pali mavuto ena azachipatala omwe angathe kugwirizanitsa ndi kunenepa kwambiri ndi kunenepa kwambiri. Zina mwa zinthuzi ndi monga hypothyroidism , sycystic ovary syndrome , ndi matenda a Cushing , kutchula ochepa.
Mankhwala ena, monga ena otetezera matenda, amadziwika kuti ali okhudzana ndi kulemera.
Ngati mukukhulupirira kuti mwina mukulemera chifukwa cha matenda kapena mwawona kulemera kwa mutangoyamba kumwa mankhwala, onetsetsani kuti mukukambirana za dokotala wanu. Izi ndizimene zimayambitsa kunenepa kwambiri zomwe zingathe kuchiritsidwa ndipo nthawi zambiri zimasinthidwa, koma thandizo lachipatala liyenera kutero.
Genetic Links
Zomwe zimaphatikizapo kunenepa kwambiri, kuphatikizapo kusintha kwa majini, zikupitiriza kufufuzidwa ndikudziwika. Mwachitsanzo, asayansi tsopano atulukirapo jini, yotchedwa FTO gene, yomwe ikhoza kukhala ndi chizoloŵezi chodyera kudya ndi kukula kwa kunenepa kwambiri kwa achinyamata .
Fini ya FTO ikuwoneka kuti ikukhudzidwa ndi zotsatira za kudya, kudya, ndi chiwerengero cha thupi (BMI). Malingana ndi zotsatira za phunziro, ofufuza tsopano akukhulupirira kuti pangakhale ubale pakati pa FTO, kudya mowa, ndi kunenepa kwambiri.
Pofufuza odwala pafupifupi 1,000 ku South Africa, asayansi anapeza zizindikiro zinayi za mafuko (chimodzi mwa izo zomwe zinakhudza mafupa a FTO) omwe ankagwirizana ndi BMI apamwamba ali ndi zaka 13.
Kufufuza kwina kuyang'ana zotsatira za FTO mu ana a ku China opitirira 3,000 anapeza kuti zotsatira za FTO pa apamwamba a BMI zinayambitsanso kuika chiopsezo chachikulu cha kuthamanga kwa magazi (kuthamanga kwa magazi), komwe kumadziwika kuti kunayambitsidwa ndi kunenepa kwambiri.
Kuwululira zoterezi zingakhale zofunikira ku mankhwala atsopano okhutira kwambiri. N'zotheka kuti tsiku lina jini imatha kugwiritsidwa ntchito pofuna kuchiza kunenepa kwambiri .
Mawu Ochokera
Pali zambiri zomwe zimachititsa kuti kunenepa kwambiri. Ngati muzindikira kuti zilizonse zomwe zili pamwambazi zikukhudza inu kapena wokondedwa wanu, yesetsani kuchitapo kanthu pofuna kuthetsa vutoli, kumbukirani kuti ngakhale kusintha kochepa pa moyo wanu ndi zakudya zanu tsiku ndi tsiku kungawonjezerepo nthawi yayitali. Chithunzi chokwanira cha umoyo wanu wa nthawi yayitali chiyenera kusintha pang'ono pokha pazomwe mumachita tsiku ndi tsiku.
Zotsatira:
Lombard Z, Kawirikawiri NJ, van der Merwe L, et al. Zilakolako za majeremusi zimagwirizanitsa ndi chiwerengero cha mthupi mwa achinyamata achinyamata aku South Africa. BMJ Open. 2012; 2 (3).
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]
Thosar SS, Bielko SL, Mather KJ, et al. Zotsatira za kukhala kwa nthawi yayitali ndikukhala mu nthawi yokhazikika pa ntchito yomaliza. Med Sci Sports Exerc. 2014 Aug 18. [Epub patsogolo pa kusindikiza]
Bungwe la World Health Organization. Tsamba lachidziwitso: kulimbikitsa zipatso ndi ndiwo zamasamba padziko lonse lapansi. Kusinthidwa 2016.
Xi B, Zhao X, Shen Y, ndi al. Mgwirizanowu wokhudzidwa ndi kunenepa kwambiri ndi matenda oopsa kwambiri kwa ana a Chitchaina. Int J Obes (London). 2013; 37: 926-30.