Mafuta Owonjezerapo Amapweteka Kwambiri Yamagazi

Kulemera kwa Kulemera kwa Mtengo N'kofunika kwa Anthu Odwala Matenda a Arthritis

Zilonda Zolemetsa Zimanyamula Katundu

Kukhala woposa kunenepa, ngakhale modzichepetsa, kumakhudza ziwalo zolemetsa ndipo kungapangitse ululu wopangidwa ndi nyamakazi. Kafukufuku wasonyeza kuti, pakuyenda, m'chiuno, mawondo, ndi mitsempha zimanyamula katatu kapena kasanu kulemera kwake kwa thupi. Pa mapaundi aliyense munthu ali olemera kwambiri, mapaundi 3 mpaka 5 a kulemera kwina amawonjezeredwa pa bondo lililonse pamene akuyenda.

Mosiyana ndi zimenezi, kulemera kwa mapaundi 10 kumachepetsa makilogalamu 30 mpaka 50 a zolemetsa zina.

Kwa anthu omwe ali ndi nyamakazi, mapaundi olemera amaletsa mapepala ndipo amachititsa kutupa ndi kupweteka. Matenda a osteoarthritis, nyamakazi yodwala nyamakazi, ndi yowonongeka, ndi yofala kwambiri pakati pa anthu olemera kwambiri. Kafukufuku wasonyeza kuti kuchepetsa kulemera kwina kumachepetsa chiopsezo chokhala ndi matenda a mitsempha ya bondo. Kutaya thupi kungathandize kuchepetsa matenda a nyamakazi.

Malangizo Okhudzidwa ndi Kutaya Kwambiri

Mapulaneti achikhalidwe ndi zolemera sizinagwiritsidwenso ntchito pa malamulo a National Institutes of Health (NIH) pofuna kutanthauzira ndi chithandizo cha kulemera kwambiri ndi kunenepa kwambiri. Kuwunika kwa kulemera kwakukulu:

• Thupi la misala ya thupi (BMI)
• chiuno chozungulira
• zoopsa za matenda
• zinthu zokhudzana ndi kunenepa kwambiri

BMI imakhala yolemera thupi la munthu pa mapaundi ogawanika ndi masentimita awiri, ndipo amachulukitsidwa ndi 704.5.

Kulemera kwakukulu kumatchedwa BMI ya 27.3 peresenti kapena kuposa kwa amayi ndi 27.8 kapena kuposa kwa amuna. Kunenepa kumatanthawuza ngati BMI ya 30 kapena kuposa. BMI ya 30 pafupifupi pafupifupi mapaundi 30 onenepa kwambiri.

• Mmene Mungayesetse Thupi Lanu la Misa (BMI) ndi Chiuno Chakumapeto

Malangizo Othandiza Kuti Mukhale Wolemera Kwambiri

Poganizira kulemera kwachangu njira ndi zakudya zimayenera kukhala zomveka komanso zowona.

Zakudya zolimbitsa thupi ndi zofooketsa mwamsanga sizongoganizira chabe koma zingakhale zosafunikira, zosasamala, ndi kuwononga thupi la zakudya zofunika kwambiri. Zikuoneka kuti 95% ya dieters kutaya thupi pa zakudya zochepa zowonjezera kulemera kwake zimabweretsa kulemera kwa chaka chimodzi. Njirayi ndi yophweka. Kuti muchepetse kulemera, muyenera kutentha mafuta owonjezera:

• kuchepetsa kudya chakudya
• kuonjezera mphamvu zowonjezera kudzera muzochita zolimbitsa thupi

Zochita zolimbitsa thupi nthawi zambiri kapena masiku onse a sabata zimalimbikitsidwa. Kuphatikiza pa zomwe zimapangitsa kulemera kwa thupi, kuchita masewera olimbitsa thupi:

• amalimbitsa mafupa ndi mafupa
• kuchepetsa kuthamanga kwa magazi
• kumalimbitsa mtima wamtima

Kuyenda makilomita kumawotcha pafupifupi makilogalamu zana. Kulima kwa mphindi 30 mpaka 45, kutunga masamba kwa mphindi makumi atatu ndi zina zomwe zimachitika nthawi zambiri zimawotcha makilogalamu pafupifupi 150.

• Kodi N'chiyani Chimapangitsa Anthu Kukhala Ndi Matenda Oposa Amphamvu?

Idyani Zakudya Zosakwanira Nthawi Zonse

Ndikoyenera kuti anthu adye zakudya zitatu zathanzi, zoyenera komanso kupewa zakudya zopanda thanzi. Tikulimbikitsanso kuti muchepetse mafuta odyetsa komanso muzisamalira zosowa, monga:

• calcium
• zinki
• potaziyamu
• fiber
• mavitamini D, B12, ndi E

Kudula kudya kwa caloriki ndi makilogalamu 500 patsiku tsiku lililonse kumadzetsa kuwonongeka kwa paundi pa sabata. Nthawi yokwanira ya kuchepa kwa 10% mu kulemera kwa thupi ndi miyezi 6 ya chithandizo, ndi kutayika kwa mapaundi 1 kapena 2 pa sabata.

• Zomwe Zimagwirizana Ponena za Kutaya Kwambiri, Zakudya Zakudya ndi Zakudya

Malangizo odyera thanzi

Malangizo othandizira kudya:

• Idyani nyama zofiira zochepa zokha, kapena nyama yofiira ndi nkhuku ndi nsomba ngati njira ina.
• Chotsani mafuta ndi khungu.
• Kuphika ndi kuwotchera, kuphika, kuphika, kapena microwaving; peŵani kuthamanga.
• Idyani zakudya zopanda mafuta ndi yogurt; yogurt yofiira m'malo mwa ayisikilimu; kumwa zakumwa kapena 1% mkaka.
• Zakudya zowonjezereka zimakhala zathanzi komanso zokhutiritsa monga mkate, mpunga, mbatata, ndi pasitala; musawonjezere mafuta odzola kapena mafuta.
• Zips, cookies, mikate, pies ayenera m'malo ndi zipatso, ndiwo zamasamba, ndi otsika zakudya zabwino.

• Gwiritsani ntchito zonunkhira / zitsamba kuti azidya chakudya osati mafuta ndi zovala zazikulu.
• Yambani mchere ngati chakudya cha angelo, gelatin, kapena saladi ya zipatso.
• Madzi akumwa ndi chinthu china chothandiza kwa omwe akuyesera kuchepetsa thupi. Kumwa magalasi 6 mpaka 8 pa eyiti pa tsiku kuphatikizapo zakumwa zina kumalimbikitsidwa. Madzi akumwa ali ndi thanzi labwino ndipo amathandiza kuthetsa njala.

• Malangizo 12 Oyamba Kuyamba Kudyetsa Wathanzi

Kusamalitsa N'kofunika Kwambiri Kuti Mukhale Olemera Kwambiri

Chinthu chothandizira kuchepetsa kulemera kwa thupi ndicho kupeza mgwirizano pakati pa masewero olimbitsa thupi ndi zakudya zabwino zomwe zingathandize kuchepetsa kalori - koma mwachangu, mopitirira muyeso kotero kuti kulemera kwake kudzasungidwe kudzera mu moyo watsopano, wathanzi.

• Malangizo kwa Anthu Amene Ali Ndi Matenda a Matenda Aakulu

_Zotsatira:

_{Kuwonjezera kunenepa kwambiri ndi Kuwonjezera Kunenepa Zowonjezera, MedicineNet.com}

_{Thanzi Labwino Lili Mapaundi Koposa, Reader's Digest, October 1997.}