Kodi inunso mukuda nkhawa ndi kunenepa kwambiri? (Kunenepa kwambiri) - Tiyeni tikambirane izi!

Vuto lomwe anthu ambiri ali nalo masiku ano ndi kunenepa kwambiri. Kwa ena, izi ndi zinthu zomwe zimawadetsa nkhawa kwambiri. Mwina mukuganiza zinthu monga, "Kodi ndine wonenepa?", "Kodi kulemera kumeneku kudzakhala vuto kwa ine?" Lero, tiyeni tikambirane za vuto ili la kunenepa kwambiri, kutanthauza 'kulemera kwambiri' , m'njira yosavuta yomwe mungamvetse. Izi sizovuta monga momwe mukuganizira, koma ndikofunikira kwambiri kudziwa.

Kodi "kunenepa kwambiri" kumatanthauza chiyani kwenikweni?

Mwachidule, Body Mass Index (BMI) ndi muyeso woti muli ndi kulemera koyenera malinga ndi kutalika kwanu. Dokotala amawerengera izi poyesa kulemera kwanu mu ma kilogalamu, kugawa ndi kutalika kwanu mu mamita, ndikugawa ndi sikweya ya kutalika kumeneko. Pa avareji, ngati BMI yanu ili pakati pa 25 ndi 29.9 (kg/m²) , dokotala anganene kuti 'muli ndi kunenepa kwambiri', zomwe zikutanthauza kuti muli ndi kunenepa pang'ono. Izi zikutanthauza kuti mwina muli ndi mafuta pang'ono, omwe timatcha minofu yamafuta , m'thupi lanu.

Matendawa otchedwa 'Onenepa Kwambiri' ndi ofala kwambiri. Kafukufuku akusonyeza kuti ngakhale m'dziko ngati America, munthu m'modzi mwa akuluakulu atatu ndi mwana m'modzi mwa asanu ndi mmodzi ali ndi vutoli. Monga kunenepa kwambiri , izi ndi zovuta pang'ono. Zingafunike chithandizo ndi njira zosiyanasiyana zowongolera. Chifukwa chake, kudziwa zambiri za 'Onenepa Kwambiri' kumeneku, zomwe zimayambitsa, ndi zomwe mungachite pa izi, kudzakuthandizani kwambiri polimbana ndi vutoli.

Tangoganizirani, ngakhale mutakhala ndi makilogalamu 4-5 okha a mafuta owonjezera m'thupi lanu, zingakhudze thanzi lanu. Zimayambitsa kusintha kosiyanasiyana m'thupi lanu ndikuwonjezera mwayi wokhala ndi matenda akuluakulu. Zingakhudzenso kudzidalira kwanu. Mukakhala 'onenepa kwambiri', mumakhala ndi mwayi wopita ku gawo lina lotchedwa kunenepa kwambiri .

N’chifukwa chiyani kukhala “wonenepa kwambiri” n’koopsa kwambiri?

Kunenepa kwambiri kungayambitse matenda omwe amalepheretsa thupi lanu kugwira ntchito bwino. Mwachitsanzo:

• Kuthamanga kwa magazi: Ngati muli onenepa kwambiri, mtima wanu uyenera kugwira ntchito molimbika kuti upompe magazi m'thupi lanu lonse. Kunenepa kwambiri kumakhudzanso impso zanu, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi.
• Kuchuluka kwa mafuta m'thupi: Apa ndi pamene kuchuluka kwa mafuta m'magazi kumawonjezeka. Kudya zakudya zokhala ndi mafuta ambiri okhuta kapena mafuta osinthika kumawonjezera chiopsezo chanu chonenepa kwambiri komanso kukhala ndi cholesterol yambiri.
• Kuchuluka kwa shuga m'magazi (Hyperglycemia): Mafuta ochulukirapo m'thupi, makamaka kuzungulira mimba, amakhudza momwe thupi limayamwira shuga, kapena shuga , kuchokera ku chakudya chomwe mumadya.
• Matenda a mafupa:Kunenepa kwambiri kumawonjezera kupanikizika pa mafupa monga mawondo anu. Kumawonjezera chiopsezo chanu chokhala ndi matenda monga osteoarthritis , ndipo kungawonongenso khungu lanu. Tangoganizani, ngakhale mutakhala ndi makilogalamu 4.5 okha a mafuta owonjezera m'thupi lanu, kungawonjezere kupanikizika kowonjezereka pakati pa makilogalamu 7 ndi 23 m'mawondo anu.

Ngati vuto la 'kunenepa kwambiri' likupitirira, lingayambitse kunenepa kwambiri . Kunenepa kwambiri kungayambitse matenda a mtima, matenda a shuga a mtundu wachiwiri , ndi matenda ena ambiri.

Kodi kungoyang'ana phindu la BMI ndikokwanira?

Izi sizili choncho nthawi zonse. Mwachitsanzo, mungakhale ndi minofu yolimba bwino komanso mafuta ochepa m'thupi. Ndiye, ngakhale mutayang'ana sikelo kapena BMI, sizikuwonetsa bwino momwe mafuta ndi minofu zilili m'thupi lanu. Zikatero, dokotala wanu adzakuuzani kuti mudye zakudya zopanda mafuta ambiri komanso zokhala ndi mapuloteni ambiri ndikupitiriza kumanga minofu.

Chitsanzo china ndi munthu amene ali ndi 'onenepa kwambiri' koma ali ndi thanzi labwino. Izi zikutanthauza kuti kuthamanga kwa magazi, kuchuluka kwa cholesterol, ndi shuga zonse zili mkati mwa miyezo yoyenera. Madokotala amaika anthu oterewa m'gulu la Metabolically Healthy Obesity (MHO) . Kwa munthu wotere, ndikofunikira kwambiri kulamulira zakudya zawo ndikukhala ndi zochita zambiri m'malo moyesa kuchepetsa BMI yawo.

Kodi pali zizindikiro zapadera za "kunenepa kwambiri"?

Palibe zizindikiro zenizeni za 'kunenepa kwambiri', monga chifuwa kapena mutu. Dokotala amawerengera BMI yanu kuti adziwe ngati 'muli ndi kunenepa kwambiri'. Nthawi zina, mawonekedwe a thupi lanu, makamaka ngati muli ndi kulemera kwakukulu m'chiuno mwanu, angaganizidwe ngati chizindikiro cha 'kunenepa kwambiri'.

Kodi zifukwa zokhalira "wonenepa kwambiri" ndi ziti?

Kukhala 'wonenepa kwambiri' kumachitika pamene pali kusalingana pakati pa kuchuluka kwa mphamvu (ma calories) zomwe thupi lanu limafunikira ndi kuchuluka kwa mphamvu zomwe mumapeza kuchokera ku chakudya chomwe mumadya. Izi zitha kukhala ndi zifukwa zambiri:

• Makhalidwe Odyera: Kudya ma calories ambiri kuposa momwe thupi limafunira, kudya zakudya zokhala ndi shuga wambiri, ndi kudya zakudya zokhala ndi mafuta ambiri ndi zifukwa zazikulu zomwe zimapangitsa munthu kukhala wonenepa kwambiri.
• Zotsatira za majini: Kafukufuku wapeza kuti anthu onenepa kwambiri ali ndi majini enaake (majini osavuta kunenepa kwambiri) omwe amakhudza chilakolako chawo. Sizikudziwikabe ngati anthu onenepa kwambiri alinso ndi zotsatira za majini omwewa.
• Kusachita masewera olimbitsa thupi: Kuthera nthawi yochuluka pafoni yanu kapena kuonera TV kungapangitse kuti mutaye nthawi yochita masewera olimbitsa thupi.
• Kusagona mokwanira: Kusagona maola osachepera asanu ndi awiri patsiku kungakhudze mahomoni omwe amalamulira chilakolako chanu chofuna kudya.
• Kupsinjika Maganizo: Mukakhala ndi nkhawa, ubongo ndi thupi lanu zimapanga cortisol.Mahomoni ngati awa amapangidwa kwambiri. Mahomoni amenewa amalamulira njala. Choncho, nkhawa ikakula, mumatha kudya "zakudya zotonthoza" zomwe zili ndi mafuta ambiri kapena shuga, zomwe zimasungidwa ngati mafuta owonjezera m'thupi.
• Mavuto azaumoyo: Kunenepa kwambiri kungakhale zotsatirapo zina za matenda, monga Polycystic Ovary Syndrome (PCOS) ndi Metabolic Syndrome .

Kodi dokotala amazindikira bwanji chomwe chimatanthauza "kulemera kwambiri"?

Mukapita kwa dokotala, iye adzayesa kutalika kwanu, kulemera kwanu, ndi kuzungulira kwa chiuno chanu. Dokotala wanu angafunenso kuyitanitsa mayeso a kapangidwe ka thupi lanu, monga kusanthula kuchuluka kwa mafupa kapena kusanthula kwa bioelectric impedance . Mayesowa amatumiza magetsi m'thupi lanu ndikuyesa kapangidwe ka thupi lanu kutengera liwiro lomwe limayenda.

Koma chofunika kwambiri kuposa zonsezi ndi thanzi lanu lonse. Dokotala wanu adzakufunsani za zinthu izi:

• Mbiri yanu ya matenda: Mudzafunsidwa za matenda aliwonse omwe muli nawo, mankhwala aliwonse omwe mumamwa, komanso ngati pali aliyense m'banja mwanu amene ali ndi mbiri ya kunenepa kwambiri kapena kunenepa kwambiri.
• Mbiri yanu ya kulemera: Mwachitsanzo, mungafunsidwe ngati mwakhala mukulemera kwambiri kwa zaka zambiri, kapena ngati kuwonjezeka kwa kulemera kumeneku kwachitika posachedwapa. Mungafunsidwenso ngati mwakhalapo pa mapulogalamu aliwonse ochepetsa thupi.
• Moyo Wanu: Mudzafunsidwa za momwe mumadyera panopa, momwe mumagona, komanso momwe mumagwirira ntchito masana.
• Thanzi Lanu la Maganizo: Mungafunsidwe za kupsinjika maganizo ndi zinthu zina zomwe zimakhudza momwe mumaganizira, mumamvera, komanso momwe mumachitira zinthu. Zinthu monga kupsinjika maganizo zingakupangitseninso kufuna kudya kwambiri.

Kuphatikiza apo, dokotala angayang'ane zizindikiro za moyo wanu, monga kugunda kwa mtima wanu ndi momwe mumapumira, komanso angakuyezeni magazi. Ndi mwa kusonkhanitsa zambiri zonse zaumoyo izi, dokotala angadziwe ngati muli ndi kunenepa kwambiri komanso ngati muli ndi matenda ena okhudzana ndi izi.

Kodi chingachitike n’chiyani kuti munthu athetse vuto la “kulemera kwambiri”?

Kawirikawiri, dokotala amalangiza kusintha moyo wanu. Mwachitsanzo, amakuuzani kuti musinthe zomwe mumadya komanso momwe mumachitira zinthu mwachangu. Anthu ena akhoza kukhala onenepa kwambiri chifukwa cha kupsinjika maganizo kapena mavuto ena amaganizo. Pazochitika zotere, dokotala angakulangizeni chithandizo cha thanzi la maganizo monga cognitive behavioral therapy (CBT) . Chithandizochi chingakuthandizeni kuthana ndi kupsinjika maganizo kapena malingaliro omwe akukhudza zakudya zanu.

Mankhwala ambiri operekedwa kuti achepetse thupi ndi a anthu onenepa kwambiri.Thandizani anthu omwe ali ndi BMI ya 30 kapena kupitirira apo. Koma ngati muli onenepa kwambiri ndipo muli ndi matenda ena ofanana nawo, mutha kulandiranso mankhwala.

Kodi mumatani kuti muchepetse thupi mukataya thupi?

Monga anthu ambiri, muyenera kupitiriza ndi zizolowezi zabwino zomwe zinakuthandizani kuchepetsa thupi. Kafukufuku wokhudza kuchepetsa thupi akusonyeza kuti anthu ambiri amabwezeretsa pafupifupi 50% ya kulemera komwe adataya mkati mwa zaka ziwiri kuchokera pamene adafika pa cholinga chawo cholemera. Akatswiri atchula zifukwa zingapo zomwe zimapangitsa izi:

• Malo okulirapo: Ngakhale kuti mawuwa ndi ovuta pang'ono, amangotanthauza zinthu zomwe zimakhudza moyo wathu watsiku ndi tsiku, monga kupewa zakudya zokonzedwa ndi chakudya chofulumira, komanso kupangitsa kuti zikhale zovuta kupeza nthawi yochita masewera olimbitsa thupi.
• Chiphunzitso cha mfundo zokhazikika: Malinga ndi chiphunzitsochi, mukachepetsa thupi, thupi lanu limaona kuti ndi chiwopsezo. Mukachepetsa thupi, mphamvu zomwe mumadya zimakhala zochepa kuposa zomwe mumadya masana. Poyankha, thupi lanu limatulutsa mahomoni ambiri omwe amakupangitsani kumva njala komanso mahomoni ochepa omwe amakupangitsani kumva kukhuta.

Zingakhale zovuta pang'ono kuzindikira kuti muyenera kugwira ntchito mwakhama tsiku lililonse kuti mukhalenso ndi 'kulemera kwambiri'. Koma kafukufuku akusonyeza kuti zinthu ziwirizi zingathandize:

• Pangitsani chakudya chanu kukhala chopatsa thanzi komanso chopatsa thanzi, ndiwo zamasamba zobiriwira, ndi zipatso. Idyani zokwanira zokha kuti mukhutiritse njala yanu kuti thupi lanu lisatulutse mahomoni a njala.
• Pangani minofu mwa kuchita masewera olimbitsa thupi olimbitsa thupi. Minofu imawotcha ma calories mwachangu kuposa mafuta. Mwa kutentha ma calories ambiri, mutha kuchepetsa malo omwe thupi lanu limafuna.

Kodi tiyenera kuchita chiyani kuti tipewe "kulemera kwambiri"?

Mukasankha kulemera kwabwino komwe kuli koyenera kwa inu, sitepe yotsatira ndi kupanga zizolowezi zabwino zomwe mungathe kukhala nazo kwa nthawi yayitali. Nazi malingaliro ena:

• Onjezani zakudya zabwino muzakudya zanu: Sankhani mapuloteni opanda mafuta ambiri (monga nyemba, mphodza), mafuta abwino, ndi ulusi m'malo mwa zakudya zokonzedwa kale. Musaiwale kumwa madzi ambiri tsiku lonse.
• Chepetsani shuga ndi zakudya zokonzedwa: Shuga wambiri ndi zakudya zokonzedwa kwambiri ndi zomwe zimayambitsa kunenepa kwambiri. Konzani chakudya chanu pasadakhale kuti musiye kudya china chake mwadzidzidzi.
• Khalani otanganidwa kwambiri: Bungwe la US Centers for Disease Control and Prevention (CDC) limalimbikitsa kuti akuluakulu azichita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata, kapena chilichonse chomwe chili choyenera kwa inu komanso thanzi lanu.
• Sinthani kupsinjika maganizo:Nthawi zina, ngakhale muli ndi mavuto ambiri komanso nkhawa, mumangofuna kudya chakudya chokoma. Zinthu monga kusinkhasinkha, kudya bwino, komanso kukhala panja zingathandize pa izi.

Kodi mungachite chiyani ngati mwana wamng'ono ali ndi "kulemera kwambiri"?

Kunenepa kwambiri ndi vuto lomwe likukulirakulira pakati pa ana azaka zapakati pa 2 ndi 19 m'maiko ngati United States. Pafupifupi mwana m'modzi mwa asanu ndi mmodzi ali ndi kunenepa kwambiri. Ngati mukuda nkhawa ndi kulemera kwa mwana wanu, funsani dokotala wa ana.

Uthenga Womaliza Wopita Nawo Kunyumba

Kunenepa kwambiri nthawi zina kungamveke ngati masewera a manambala: manambala omwe ali pa sikelo, manambala omwe ali pa tchati cha BMI, manambala omwe ali pa zovala zomwe mumavala. Koma khalani okoma mtima kwa inu nokha. Manambala awa sakukufotokozerani. Komabe, angathandize madokotala kusankha ngati muli onenepa kwambiri. BMI ndi chitsogozo chabe, ndipo sichikupatsani inu kapena dokotala wanu chithunzi chonse cha thanzi lanu. Dokotala wanu adzayang'ana zinthu zina, monga kuthamanga kwa magazi anu, kuti adziwe ngati muli onenepa kwambiri, ndipo adzakuthandizaninso kupanga dongosolo loyang'anira lomwe lili loyenera kwa inu. Kumbukirani, chinthu chofunikira kwambiri ndikukhala wathanzi komanso wosangalala!

Kunenepa kwambiri , kuwongolera kulemera, BMI, kudya bwino, kuchita masewera olimbitsa thupi, kunenepa kwambiri, thanzi