Kodi mukuganiza kuti ndinu wonenepa? Tiyeni tiphunzire zambiri zokhudza kunenepa kwambiri!

Lero tikambirana za nkhani yomwe anthu ambiri ali nayo, koma nthawi zina saikamba bwino. Ndi kunenepa kwambiri . Mwina inunso mukuganizira izi, kapena mwina wina amene mumamudziwa ali ndi vutoli. Ndizovuta pang'ono, ndipo ndi matenda a nthawi yayitali. Koma musadandaule, tikambirana za izi mosavuta, m'njira yomwe mungamvetse.

Kodi kunenepa kwambiri kumeneku n'chiyani?

Mwachidule, kunenepa kwambiri ndi kukhala ndi mafuta ambiri kuposa momwe thupi lanu limafunira. Si nkhani yoti "mukhale wonenepa kwambiri" kokha. Madokotala amaona kuti ndi matenda osatha komanso ovuta . Chifukwa amatha kukhudza kwambiri thanzi lanu lonse komanso moyo wanu. Nthawi zina amathanso kukhudza kudzidalira kwanu komanso thanzi lanu la maganizo.

Koma kumbukirani chinthu chimodzi, ngati muli ndi kunenepa kwambiri, simuli nokha. Pali anthu ambiri omwe ali ndi vutoli padziko lonse lapansi, kuphatikizapo m'dziko lathu lino. Chofunika kwambiri ndichakuti dokotala angakuthandizeni kupeza chithandizo chofunikira komanso njira zothanirana ndi vutoli.

Kodi zizindikiro za kunenepa kwambiri ndi ziti?

Ndipotu, palibe zizindikiro zenizeni za kunenepa kwambiri. Izi zikutanthauza kuti, n'zovuta kunena nthawi yomweyo kuti, "Ndili ndi kunenepa kwambiri chifukwa ndili ndi izi ndi izi." Komabe, dokotala adzadziwa ngati muli ndi kunenepa kwambiri kapena ayi poyang'ana zinthu ziwiri zazikulu:

1. Body Mass Index (BMI): Izi zimayesa ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. Madokotala amagwiritsa ntchito ``(BMI)`` iyi pogawa kunenepa kwambiri.

2. Kapangidwe ka thupi: Chinthu chachikulu chomwe muyenera kuyang'ana apa ndi kuzungulira chiuno chanu.

Gulu la Thupi la Misa ya Thupi (BMI)

Madokotala amagawa kunenepa m'magulu atatu akuluakulu kutengera kuchuluka kwa "BMI" yanu. Gulu ili limasankha njira zomwe muyenera kuchita kuti muchepetse thupi.

• Kunenepa kwambiri kwa kalasi yoyamba: BMI (chiwerengero cha kulemera kwa thupi) pakati pa 30 ndi 35 kg/m².
• Kunenepa kwa Gulu Lachiwiri: BMI (chiwerengero cha kulemera kwa thupi) pakati pa 35 ndi 40 kg/m².
• Kunenepa kwa Gulu III: BMI ya 40 kg/m² kapena kuposerapo.

Koma kumbukirani chinthu chimodzi, BMI yanu yokha singakuuzeni zoopsa zomwe muli nazo pa thanzi lanu. Ndi chizindikiro chimodzi chokha.

Kuzungulira Chiuno

Kumene mumasungira mafuta ochulukirapo m'thupi lanu kungakhudzenso mavuto azaumoyo omwe kunenepa kwambiri kungayambitse. Malinga ndi U.S. Centers for Disease Control and Prevention (CDC), kukula kwa chiuno choposa mainchesi 35 kwa mkazi ndi mainchesi oposa 40 kwa mwamuna kungakhale chizindikiro cha chiopsezo chowonjezeka cha matenda monga matenda a mtima kapena matenda a shuga amtundu wachiwiri.

Kodi ndi zinthu ziti zomwe zimayambitsa kunenepa kwambiri?

Mwachidule, kunenepa kwambiri kumachitika chifukwa chodya zakudya zambiri kuposa zomwe thupi lanu limafunikira.Ma calories ndi omwe mumadya. Koma nchifukwa chiyani timadya kwambiri? Palibe chifukwa chimodzi chomwe chimapangitsa izi, pakhoza kukhala zifukwa zambiri. Taganizirani izi...

• Mankhwala ena: Mankhwala ena omwe mumamwa pa matenda ena angayambitse kunenepa. Mwachitsanzo, mankhwala oletsa kuvutika maganizo, mankhwala ochepetsa ululu, mankhwala a khunyu, mankhwala ena a shuga, ndi mankhwala oletsa beta.
• Kulemala: Akuluakulu ndi ana omwe ali ndi vuto la thupi kapena kuphunzira ali pachiwopsezo chachikulu cha kunenepa kwambiri. Izi zitha kukhala chifukwa cha zovuta zakuthupi, maphunziro apadera, komanso kusowa kwa zinthu zofunika.
• Makhalidwe oipa pakudya: Kudya ma calories ambiri kuposa momwe thupi limafunira, zakudya zopangidwa ndi zinthu zambiri, zakudya ndi zakumwa zokhala ndi shuga wambiri, ndi mafuta okhuta ndi zifukwa zazikulu zomwe zimayambitsa kunenepa kwambiri. Tangoganizirani kuchuluka kwa shuga komwe mungadye ngati mutamwa botolo la chakumwa chokhala ndi shuga tsiku lililonse!
• Majini: Kafukufuku wapeza kuti pali majini enaake (majini osavuta kunenepa kwambiri) omwe amakhudza chilakolako cha anthu onenepa kwambiri. Komabe, sizikudziwikabe ngati majini amenewa ndi ofanana mwa anthu onse onenepa kwambiri.
• Kusachita masewera olimbitsa thupi: Kuonera TV, kusewera masewera apakompyuta, komanso kugwiritsa ntchito nthawi yambiri pafoni kapena laputopu yanu kumachepetsa nthawi yochitira masewera olimbitsa thupi.
• Kusagona mokwanira: Kusagona maola osachepera asanu ndi awiri patsiku kungakhudze mahomoni omwe amalamulira njala yathu.
• Kupsinjika Maganizo: Mukakhala ndi nkhawa, ubongo ndi thupi lanu zimapanga mahomoni ambiri monga cortisol, omwe amalamulira njala. Izi zingakupangitseni kulakalaka "zakudya zotonthoza" zomwe zili ndi mafuta ndi shuga wambiri. Zakudya zimenezi zimasungidwa ngati mafuta ochulukirapo m'thupi lanu.
• Mavuto azaumoyo: Kunenepa kwambiri kungakhalenso zotsatirapo zina za matenda monga Metabolic Syndrome ndi Polycystic Ovary Syndrome (PCOS). Mavuto azaumoyo monga Nkhawa ndi Kukhumudwa angayambitsenso chilakolako cha zakudya zokhala ndi ma calorie ambiri zomwe zimalimbitsa malo osangalatsa a ubongo.

Kodi mavuto otani omwe amabwera chifukwa cha kunenepa kwambiri?

Kunenepa kwambiri kumakhudza thupi lanu m'njira zambiri. Mwachitsanzo, kumayambitsa kusintha kwa kagayidwe kachakudya komwe kumawonjezera chiopsezo chanu cha matenda ambiri oopsa. Kunenepa kwambiri kumathanso kukhala ndi zotsatirapo zachindunji komanso zosalunjika pa thanzi lanu lonse.

Kusintha kwa Kagayidwe ka Thupi

Kagayidwe ka thupi lanu ndi njira yomwe ma calories omwe mumadya amasandutsidwa mphamvu ndikugwiritsidwa ntchito kupatsa mphamvu thupi lanu. Thupi lanu likadya ma calories ambiri kuposa momwe lingagwiritse ntchito, ma calories owonjezera amasandutsidwa mafuta ndikusungidwa m'maselo amafuta a thupi lanu. Pamene palibe minofu yosungira mafuta awa, maselo amafuta okha amakula. Umu ndi momweMaselo amafuta okulirapo amatulutsa mahomoni ndi mankhwala ena omwe amayambitsa kutupa m'thupi.

Kutupa kumeneku kungayambitse kukana kwa insulin . Thupi lanu silingagwiritse ntchito insulin kuchepetsa shuga m'magazi ndi mafuta. Shuga wambiri m'magazi ndi mafuta ambiri angayambitsenso kuthamanga kwa magazi. Zinthu zonsezi zikachitika, zimatchedwa metabolic syndrome . Matendawa ndi ofala pakati pa anthu onenepa kwambiri. Amawonjezeranso chiopsezo cha matenda otsatirawa:

• Matenda a mtima: Kunenepa kwambiri kumawonjezera chiopsezo cha matenda a mtima, makamaka matenda a mitsempha ya mtima, matenda a mtima, kulephera kwa mtima, komanso sitiroko.
• Matenda a Chiwindi Chonenepa: Mafuta ochulukirapo m'magazi amapita ku chiwindi, chomwe chimasefa magazi. Chiwindi chikayamba kusonkhanitsa mafuta ochulukirapo, chingayambitse kutupa kwa chiwindi kosatha (Hepatitis) ndi kuwonongeka kwa chiwindi kwa nthawi yayitali (Cirrhosis).
• Miyala ya m'magazi: Chifukwa cha kuchuluka kwa cholesterol m'magazi, cholesterol imayikidwa mu ndulu, zomwe zimawonjezera chiopsezo chotenga miyala ya m'magazi ya cholesterol komanso matenda a ndulu.
• Matenda a Impso: Kuthamanga kwa magazi, matenda a shuga, ndi matenda a chiwindi ndi zina mwa zifukwa zazikulu zomwe zimayambitsa matenda a impso osatha.
• Matenda a Shuga a Mtundu wa 2: Kunenepa kwambiri, makamaka, kumawonjezera chiopsezo chotenga matenda a shuga a mtundu wa 2.

Malinga ndi ziwerengero, kunenepa kwambiri kumawonjezera chiopsezo cha imfa msanga chifukwa cha chifukwa chilichonse. Komabe, kafukufuku wasonyeza kuti ngakhale kuchepa thupi pang'ono (pakati pa 5% ndi 10%) kungachepetse chiopsezochi.

Zotsatira zachindunji

Mafuta ochulukirapo m'thupi amatha kukakamiza ziwalo zanu zopumira komanso kukakamiza minofu ndi mafupa. Izi zingayambitse matenda monga:

• Matenda a nyamakazi
• Mphumu
• Kupweteka kwa msana
• Matenda a Kutaya Mpweya Wokwanira
• Kupuma movutikira

Komanso, kunenepa kwambiri kumawonjezera chiopsezo cha matenda ndi matenda otsatirawa:

• Mitundu ina ya khansa: Mwachitsanzo, khansa ya m'mero, kapamba, m'matumbo, m'mawere, m'chiberekero, ndi m'chiberekero.
• Matenda a Kuvutika Maganizo ndi Matenda a Maganizo.
• Kusabereka kwa akazi ndi mavuto omwe amabwera chifukwa cha mimba.
• Mavuto okumbukira ndi kuzindikira: kuphatikizapo chiopsezo chowonjezeka cha matenda monga matenda a Alzheimer's ndi dementia.

Kodi mungazindikire bwanji kunenepa kwambiri?

Mukapita kwa dokotala, adzayesa kulemera kwanu, kutalika kwanu, ndi kuzungulira kwa chiuno chanu. Mungapemphedwenso kuti muchite mayeso a kapangidwe ka thupi lanu, monga mayeso a kuchuluka kwa mafupa kapena kusanthula kwa bioelectric impedance. Mayesowa amayesa kapangidwe ka thupi lanu potumiza mphamvu yamagetsi m'thupi lanu ndikuyesa liwiro lomwe imayenda.

Koma chofunika kwambiri, ndikofunikira kudziwa thanzi lanu lonse. Dokotala adzakufunsani mafunso otsatirawa:

• Mbiri yanu yachipatala ndi chithandizo: Mudzafunsidwanso za mankhwala omwe mukumwa. Mungafunsidwenso za matenda aliwonse omwe banja lanu lili nawo.
• Mbiri ya kulemera kwanu: Mudzafunsidwanso ngati munayesapo kuchepetsa thupi kale komanso momwe munachitira.
• Moyo wanu: Zinthu monga momwe mumadyera panopa, momwe mumagona, komanso momwe mumagwirira ntchito masana.
• Thanzi Lanu la Maganizo: Mungafunsidwe za zinthu zomwe zimakhudza thanzi lanu la maganizo, monga kupsinjika maganizo, chifukwa zinthu monga kupsinjika maganizo zingayambitsenso kudya mopitirira muyeso.

Dokotala adzayang'ananso zizindikiro za moyo wanu ndipo angakupatseni mayeso a magazi. Chidziwitso chonsechi chimagwiritsidwa ntchito pozindikira kunenepa kwambiri ndi matenda ena ofanana nawo (ngati alipo).

Kodi kunenepa kwambiri kumachiritsidwa bwanji?

Dokotala wanu adzagwira nanu ntchito kuti apange dongosolo lochepetsera thupi lomwe lili loyenera kwa inu. Popeza aliyense ndi wosiyana, zingatenge nthawi kuti mupeze chithandizo chomwe chingakuthandizeni.

Kusintha kwa zakudya

Ndinu munthu wapadera. Choncho kusintha kulikonse komwe mungapange pazakudya zanu kuyenera kukonzedwa kuti kugwirizane ndi inu. Pali njira zopangira zakudya zabwino zomwe zili ndi zakudya zabwino. Dokotala wanu angakulimbikitseni kuti mudye zakudya zotsimikizika mwasayansi, monga Mediterranean Diet kapena DASH Diet . Izi si zakudya zoletsa, zoipa monga zakudya zina. Zili ngati malangizo abwino okuthandizani kukwaniritsa zolinga zanu zopatsa thanzi.

Kuwonjezeka kwa zochita za tsiku ndi tsiku

Kuchita masewera olimbitsa thupi kumawotcha ma calories. Pali njira zambiri zowonjezerera zochita zanu za tsiku ndi tsiku. Yesani kuwonjezera masewera olimbitsa thupi pang'ono patsiku lanu.

Thandizo la thanzi la maganizo

Uphungu, magulu othandizira, ndi chithandizo chamaganizo (CBT) zingakuthandizeni kusintha zinthu zabwino. Zingakuthandizeninso kuthana ndi nkhawa komanso kuthana ndi zinthu zamaganizo ndi zamaganizo zomwe zikukuvutitsani.

Mankhwala ochepetsa thupi

Dokotala wanu angakulangizeni kuti muwonjezere mankhwala ku dongosolo lanu lochepetsa thupi. Mankhwala si yankho lathunthu la kuchepetsa thupi, koma angakuthandizeni kuthana nalo m'njira zina. Mwachitsanzo,Mankhwala oletsa chilakolako cha chakudya amatha kuletsa zizindikiro zina muubongo mwanu zomwe zimakhudza njala yanu. Mankhwala otsatirawa avomerezedwa ndi U.S. Food and Drug Administration (FDA) ngati mankhwala ochizira kunenepa kwambiri:

• Bupropion-naltrexone (Contrave®): Ingachepetse chilakolako cha chakudya ndi kuchuluka kwa chakudya chomwe mumadya.
• Mankhwala a GLP-1 agonists: Oletsa chilakolako cha chakudya, amakupangitsani kumva kukhuta mwachangu, komanso angachepetse shuga m'magazi. Ozempic® ndi chitsanzo cha mankhwala a GLP-1 agonist.
• Semaglutide (Wegovy®) ndi/kapena Tirzepatide (Zepbound®): Amachepetsa chilakolako cha chakudya. Madokotala angaphatikizenso mankhwalawa ndi GLP-1 agonist.
• Liraglutide (Saxenda®): Amachepetsa chilakolako cha chakudya ndipo amachepetsa kugaya chakudya.
• Orlistat (Xenical®, Alli®): Imachepetsa kuyamwa kwa mafuta m'matumbo anu.
• Phentermine-topiramate (Qsymia®): Imachepetsa njala yanu.
• Phentermine (Adipex-P®, Lomaira®, Suprenza®): Imachepetsa chilakolako cha chakudya. Yavomerezedwa kuti igwiritsidwe ntchito kwa miyezi itatu nthawi imodzi.

Opaleshoni yochepetsa thupi (Bariatric Surgery)

Ngati muli ndi kunenepa kwambiri kwa Class III, opaleshoni ya bariatric ingakhale njira yabwino kwa inu. Ma opaleshoni awa amagwira ntchito posintha njira yanu yogayira chakudya - nthawi zambiri m'mimba, ndipo nthawi zina m'matumbo ang'onoang'ono - kuti azitha kuwongolera kuchuluka kwa ma calories omwe mungadye ndikuyamwa. Angathenso kuchepetsa zizindikiro za njala zomwe zimapita kuchokera ku njira yanu yogayira chakudya kupita ku ubongo wanu. Pali mitundu ingapo ya opaleshoni yochepetsa thupi:

• Sinthani ya Duodenal
• Mzere wa M'mimba (Mzere wa Pakhosi) `(Mzere wa Pakhosi - Mzere wa Pakhosi)`
• Kudutsa M'mimba (Roux-en-Y)
• Kuchotsa Manja M'mimba (Kuchotsa Manja M'mimba)

Kodi kunenepa kwambiri kungapewedwe?

Kunenepa kwambiri n'kosavuta kupewa kusiyana ndi kuchiza mukangoyamba. Izi zili choncho chifukwa thupi lanu limayang'anira kulemera kwa thupi lanu m'njira yoti lizisinthasintha pamene likugwirizanitsa mphamvu zomwe mumagwiritsa ntchito pochita zinthu za tsiku ndi tsiku ndi njala. Thupi lanu likakhazikitsa "malo okhazikika" atsopano, ndi omwe limaona kuti kulemera kwanu kwatsopano kumayamba. Malo okhazikika atsopanowo angapangitse kuti kulemera kwanu kukhale kwakukulu pa sikelo kapena tchati cha BMI.

Kusamala ndi zizolowezi zanu ndikusintha zinthu mwanzeru tsopano kungathandize kupewa kunenepa kwambiri mtsogolo. Nazi zitsanzo zina:

• Sinthani pang'ono:Kodi muli ndi chizolowezi chokhala ndi ma calories ambiri, monga kudya chakudya chokoma tsiku lililonse kapena chakumwa chotsekemera chomwe "mumadya"? Ganizirani kusintha. Ma calories owonjezera 150 patsiku amatha kuwonjezera makilogalamu 10 (pafupifupi 4.5 kg) pachaka. Izi ndizofanana ndi paketi yaying'ono ya tchipisi kapena ma sandwich cookies awiri odzaza kawiri.
• Onjezani zochita zolimbitsa thupi: Kapena, pezani zochita zomwe zikugwirizana ndi thanzi lanu, ndipo ganizirani zomwe mungachite kuti muwotche ma calories 150 owonjezera patsiku.
• Gulani zinthu mwadala: Bweretsani zakudya zopatsa thanzi kunyumba ndipo muzisunge. Mukapita kunja, chepetsani maswiti ndi zinthu zinazake pazochitika zapadera.
• Konzani thanzi lanu lonse: Chepetsani nthawi yowonera pa TV, tulukani panja ndi kupuma mpweya wabwino. Sinthani kupsinjika kwanu, chepetsani kuchuluka kwa mahomoni anu, ndipo yesani kugona mokwanira. Yang'anani kwambiri pakusintha kwabwino ndi zochita zabwino, m'malo mongoganizira za momwe khama lanu limakhudzira kulemera.

Kodi chimachitika ndi chiyani ngati muli ndi kunenepa kwambiri?

Kunenepa kwambiri kumawonjezera chiopsezo chanu chokhala ndi matenda enaake oopsa. Komabe, kunenepa kwambiri sikutanthauza kuti mudzakhala ndi matenda amenewo kapena kuti simungathe kuchita chilichonse kuti muwapewe. Kumbukirani, kutaya 5% mpaka 10% yokha ya kulemera kwanu kungachepetse kwambiri zoopsa zaumoyo wanu. Kugwira ntchito pa dongosolo la chithandizo cha nthawi yayitali kungakuthandizeni kusunga kulemera komwe mukuchepetsa.

Kodi mumatani kuti kulemera komwe mudataya kusabwererenso?

Mungaganize kuti mukafika pa kulemera kwinakwake, ulendo wanu wochepetsa thupi umatha. Koma kunenepa kwambiri ndi matenda a nthawi yayitali. Izi zikutanthauza kuti muyenera kupitiriza njira zomwe mudatenga kuti muchepetse thupi, monga kugula zinthu mwadala komanso kukhala wochita masewera olimbitsa thupi masiku angapo pa sabata.

Ngati muli ndi kunenepa kwambiri, mungamve ngati palibe chomwe mungachite kuti muchepetse vuto lanu. Maganizo amenewa ndi omveka bwino, ndipo amapezeka kawirikawiri. Ngati mukuganiza kuti muli ndi kunenepa kwambiri, lankhulani ndi dokotala. Iye angakuthandizeni kupeza njira yochepetsera kunenepa yomwe ingakuthandizeni.

Chinthu chofunika kwambiri chomwe mungachitenge kuchokera m'nkhaniyi

Chabwino, kuchokera pa zomwe takambirana, izi ndi zinthu zofunika kwambiri zomwe muyenera kukumbukira:

• Kunenepa kwambiri si nkhani yophweka. Ndi vuto lalikulu komanso la nthawi yayitali lomwe lingakhudze thanzi lanu.
• Pakhoza kukhala zifukwa zambiri za izi. Zinthu zambiri monga majini, malo okhala, moyo, ndi thanzi la maganizo zingakhudze izi.
• Mavuto ambiri angachitike. Pali chiopsezo chowonjezeka cha zinthu monga matenda a shuga, matenda a mtima, ndi khansa.
• Komabe, vutoli lingathe kuthetsedwa. Malinga ndi upangiri wa dokotala, vutoli lingathe kuthetsedwa mwa kusintha zakudya, kuchita masewera olimbitsa thupi, ndipo, ngati kuli kofunikira, mankhwala kapena opaleshoni.
• Ngakhale kusintha pang'ono kumabweretsa zotsatira zazikulu.Ngakhale kuchepetsa thupi pang'ono kungachepetse mavuto azaumoyo.
• Simuli nokha. Musaope kulankhula za izi ndikupempha thandizo. Pezani thandizo kwa dokotala, katswiri wa zakudya, komanso mwina mlangizi.
• Chofunika kwambiri ndikudzisamalira nokha ndikukhala ndi chiyembekezo.

Ngati muli ndi mafunso ena okhudza izi, onetsetsani kuti mwalankhula ndi dokotala. Adzakutsogolerani paulendowu m'njira yoyenera kwa inu.

Kunenepa kwambiri, Kuchepetsa thupi, Thanzi, BMI, Matenda a Shuga, Matenda a Mtima