Kukhala wonenepa kwambiri kapena ochepa kwambiri kungapangitse kuti mukhale ndi matenda a mtima , kupwetekedwa , khansa, ndi shuga. Anthu omwe ali olemera kwambiri kapena olemera kwambiri amatha kudwala matenda obisala , kugwidwa ndi kupweteka kwambiri, ndi kutopa. Palinso nkhawa zonse zomwe zimaphatikizapo kunenepa kwambiri-kuyesayesa kukwaniritsa kapena kuchititsa manyazi anthu ena kumverera chifukwa chosakhoza kulamulila kudya.
Podziwa zonsezi, nchifukwa ninji zimakhala zovuta kupeza cholimbikitsira kuchepetsa thupi? Kodi chilimbikitso chiri kuti?
Nthawi zina, vuto ndi malo a munthu. Anthu ena sangathe kupeza chiwopsezo chochepetsa kulemera kwawo. Amapitiriza kukumana ndi ziyeso zofanana tsiku ndi tsiku ndipo sangaoneke kuti amasiya makhalidwe oipa. Kwa anthu awa, kusintha kwathunthu kwa moyo kungakhale kofunikira kuti tilimbikitse. Malo atsopano angakhale chiyambi chatsopano, mwayi wokhala ndi moyo wosatha kusintha, mwayi wokhala wolemera kwambiri.
Kusamukira ku Kutaya Kwambiri
Anthu ambiri omwe ali olemera kwambiri kapena olemera kwambiri akungotaya chikhulupiriro ndikusamukira kumadera ena a dziko kuti awathandize kuchepetsa thupi. Iwo akuyang'anitsitsa kuperewera kwa kulemera kwa thupi kapena malo olimbitsa thupi, kutaya thupi , ndikukhala kumadera kumene iwo apambana. Zambiri mwazigawo zimalimbikitsa thanzi kotero zimakhala zosavuta kuti akhalebe ndi zizoloŵezi zathanzi ndipo amatha kuzindikira kuti ali ndi moyo watsopano.
Ngakhale si kwa aliyense, kusamukira kwatsimikizira kuti pali zifukwa zosiyanasiyana. Kukulitsa ubale ndi anthu m'madera omwe amalimbikitsa thanzi kungakuthandizeni kukhala ndi zizoloŵezi zabwino. Kupewa mayesero akale-anthu, malesitilanti, ndi ntchito yokhala pansi, mwachitsanzo-akhoza kuthandizira kutaya thupi.
Kudya kwambiri, chimodzi mwa zifukwa zazikulu zomwe zimapangitsa kuti kunenepa kwambiri, kaŵirikaŵiri kumatchulidwa kuti ndiledzera . Kukhala ndi chithandizo ndi kuchotsa mayesero ndi zifukwa ziwiri zofunika kwambiri pakukhalitsa. Kumbukirani, izi sizikutanthauza kuti simukuyenera kuchita ntchitoyi, komabe. Anthu ayenera kupitiriza kugwira ntchito kudya ndi kusuntha tsiku ndi tsiku. Kutaya thupi ndi ntchito yowopsya, koma kusunga izo ndi kovuta kwambiri.
Bungwe la National Weight Control Registry limafufuza anthu omwe ataya kulemera kwake kwa nthawi yaitali ndipo apeza kuti pofuna kuchepetsa kulemera, anthu ayenera kuchita zinthu zina. Izi zimaphatikizapo zinthu monga kuchita masewera olimbitsa thupi (pafupifupi ora limodzi tsiku ndi tsiku), kudya chakudya chochepa cha calorie / mafuta ochepa, kudya chakudya cham'mawa nthawi zonse , kudziyesa kupenya, ndikusunga chitsanzo chodyera tsiku ndi sabata.
Bwanji Ngati Sindikufuna Kuthamanga?
Lingaliro lakusunthira kulemera kwake lingamawoneke ngati loipa kwa ambiri a inu, koma kwa ena, limagwira ntchito. Kwa inu omwe simukuyang'ana kusunthira, chinsinsi chochepetsera thupi ndikuchiletsa ndicho kupeza chinthu cholimbikitsana chomwe chingakuthandizeni kuyamba ndi chofunika kwambiri kuti moto usawonongeke. Njira zina zothandizira kulemera, ndizo:
Kukhala ndi kuthandizidwa ndi abwenzi ndi abwenzi: Aliyense amafunika wosangalatsa-wina yemwe ali kumbali yawo kuti awalimbikitse ndi kuwathandiza kusankha bwino. Zimandivuta kuwona kulemera kwako pamene wokondedwa wanu akudya ayisikilimu patsogolo panu pamene mukukamwa pa karoti. Kukhala ndi chithandizo kuchokera kwa abwenzi ndi abwenzi kudzakulimbikitsani kuti mukhale ndi chidwi.
Kulembera pulogalamu yolemera kapena pulogalamu yochita masewera olimbitsa thupi: Kuyankha ndizofunika kwambiri polepheretsa kulemera kwake. Ngati mulembetsa pulogalamuyi, mumakhala mukuwonetsa komanso mukugwira ntchito. Mudzazunguliridwa ndi anthu omwe ali mumkhalidwe wofanana-mukhoza kukambirana maganizo ndi kuthandizana wina ndi mzake.
Kugwiritsira ntchito zipangizo zofufuzira: Kukhala ndi deta ndi chinthu chofunika kwambiri kuti mukhale wolemera komanso kuti muteteze kulemera chifukwa zimapereka chidziwitso chomwe chingakuthandizeni kusintha makhalidwe ndi kufufuza zochitika. Deta ingathenso kuwonjezera chidwi ndi kukuthandizani kuti mudzipangitse nokha. Mwachitsanzo, ngati mukuyenda masitepe 8,000 patsiku koma mukufuna kuyenda masitepe 10,000, kugwiritsa ntchito chida chotsatira chingathandize kupereka mfundo kuti muthe kukwaniritsa zolinga zanu. Kugwiritsira ntchito zida zofufuzira kumakuthandizani kuti muzidziimba mlandu pa zomwe mukudya komanso kumapereka mphamvu yodzidziwitsa nokha. Mukagwiritsa ntchito kugwiritsa ntchito zipangizozi mumatha kufotokoza zakuya kwanu ndikukumvetsa momwe momwe mumamvera zimakhudzira kudya kwanu; Zomwezi zingakuthandizeni kusintha makhalidwe.
Zotsatira:
Ellin, A. Kwa ena, kulemera kumatanthauza kuyamba kwa moyo watsopano. New York Times .
Mapiko, R. & Phelan, S. Panthawi yaitali kulemera kwa thupi kukonza. Am J Clin Nut July 2005 vol. 82 ayi. 1 222S-225S.