Kodi nthawi zina mumamva ngati "O, ndikuoneka wonenepa pang'ono"? Mwina mumamva ngati mwakhala mukukakamira mukavala diresi. Ili ndi vuto lomwe anthu ambiri m'dziko lathu ali nalo masiku ano. Koma ngakhale timaganiza kuti 'kunenepa' kumeneku n'kosavuta, nthawi zina kumatha kukhala koopsa pang'ono kuposa pamenepo. Malinga ndi zamankhwala, timatcha vutoli kunenepa kwambiri, kapena `(Kunenepa kwambiri)`. Ili si vuto la maonekedwe okha, koma ndi vuto la nthawi yayitali lomwe limakhudza thanzi lathu lonse. Chifukwa chake tiyeni tikambirane za izi lero, ngati kuti tikulankhula ndi mnzanu, mwachidule.
Kodi kunenepa kwambiri n’chiyani kwenikweni?
Mwachidule, kunenepa kwambiri ndi kuchuluka kwa mafuta m'thupi mwanu. Si chinthu chomwe chimachitika mwadzidzidzi, koma pakapita nthawi. Ichi ndichifukwa chake timachitcha matenda osatha. Matendawa angakhudze chisangalalo chanu m'moyo, thanzi lanu la maganizo, komanso kudzidalira kwanu.
Koma kumbukirani kuti simuli nokha amene mukukumana ndi vutoli. Pali anthu ambiri omwe akuvutika ndi vutoli padziko lonse lapansi komanso m'dziko lathu. Chofunika kwambiri ndichakuti pali njira zochiritsira komanso njira zothanirana ndi vutoli. Ngati mulankhula ndi dokotala wanu, mutha kupeza yankho labwino kwambiri pa thanzi lanu komanso thanzi lanu.
Kodi kunenepa kwambiri kumayesedwa bwanji? Kodi zizindikiro zake ndi ziti?
Kunenepa kwambiri si vuto lomwe limayambitsa zizindikiro zinazake monga malungo kapena chimfine. M'malo mwake, dokotala adzadziwa ngati muli ndi kunenepa kwambiri kapena ayi kutengera miyeso ingapo.
- Body Mass Index (BMI): Iyi ndiyo njira yomwe imagwiritsidwa ntchito kwambiri. Imawerengera ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. Mtengo wotsatira umatsimikizira gulu lomwe mukugweramo.
- Kuzungulira Chiuno: Kumene mafuta m'thupi lanu amasungidwa nako n'kofunika kwambiri. Mafuta ochulukirapo, makamaka ozungulira mimba, amawonjezera zoopsa pa thanzi. Umu ndi momwe chiuno chimayezera.
Kugawa ndi BMI
Madokotala amagwiritsa ntchito BMI kugawa kunenepa kwambiri m'magulu atatu akuluakulu. Kugawa kumeneku kumathandiza kwambiri pokonzekera chithandizo.
| Kalasi Yonenepa Kwambiri | BMI (kg/m²) |
|---|---|
| Kunenepa Kwambiri kwa Gulu Loyamba | 30 mpaka pansi pa 35 |
| Kunenepa Kwambiri kwa Gulu Lachiwiri | Zaka 35 mpaka pansi pa 40 |
| Kunenepa Kwambiri kwa Gulu Lachitatu | Zaka 40 kapena kuposerapo |
Koma kumbukirani chinthu chimodzi. BMI ndi chitsogozo cha anthu onse. Nthawi zina, munthu amene amachita masewera olimbitsa thupi bwino komanso amene ali ndi minofu yambiri akhoza kukhala ndi BMI yokwera. Chifukwa chake, si bwino kuyika zisankho zanu pa izi zokha.
Zimene chiuno chako chimanena
Kunyamula mafuta ochulukirapo m'mimba mwanu kumawonjezera chiopsezo chanu chotenga matenda monga matenda a mtima ndi matenda a shuga a mtundu wachiwiri. Kawirikawiri, kukula kwa chiuno chopitirira mainchesi 35 kwa mkazi ndi mainchesi oposa 40 kwa mwamuna kumaonedwa kuti ndi chinthu choopsa.
N’chifukwa chiyani tili akuluakulu chonchi? Kodi zifukwa zake ndi ziti?
Pachiyambi, kunenepa kwambiri kumachitika mukadya zakudya zambiri kuposa zomwe thupi lanu limatentha. Koma n’chifukwa chiyani zimenezi zimachitika? Pali zifukwa zambiri. Si chinthu chimodzi chokha, koma ndi kuphatikiza zinthu zambiri.
- Makhalidwe a zakudya: Ichi ndiye chifukwa chachikulu. Ngati timadya ma calories ambiri, makamaka zakudya zopangidwa ndi zinthu zambiri, zakumwa ndi zakudya zokhala ndi shuga wambiri, komanso zakudya zamafuta (monga mpunga wokazinga ndi wa short-eats), thupi limalandira ma calories ambiri kuposa momwe limafunikira. Ma calories otsalawo amasungidwa m'thupi ngati mafuta.
- Kusachita masewera olimbitsa thupi: Masiku ano, kuchita masewera olimbitsa thupi kwachepa kwambiri. Chifukwa cha ntchito zongokhala, kuonera TV, komanso kugwiritsa ntchito nthawi yambiri pafoni, thupi limagwiritsa ntchito ma calories ochepa.
- Majini: Inde, majini amachita gawo. Kafukufuku wapeza kuti anthu ena amakhala ndi vuto la kunenepa kwambiri chifukwa cha momwe majini awo amakhudzira zinthu monga chilakolako cha chakudya ndi kagayidwe kachakudya. Ngati muli ndi mbiri ya kunenepa kwambiri m'banja mwanu, mungakhale pachiwopsezo chachikulu.
- Mankhwala ena: Mankhwala monga mankhwala oletsa kuvutika maganizo, ma steroids, mankhwala ena a shuga, ndi ma beta-blockers angayambitsenso kunenepa.
- Kusowa tulo:Kugona maola osakwana 7 patsiku kumasokoneza kugwira ntchito kwa mahomoni omwe amalamulira njala yathu. Ichi ndichifukwa chake anthu omwe sagona mokwanira amamva ngati akufuna kudya pafupipafupi.
- Kupsinjika Maganizo: Mukakhala ndi nkhawa, thupi lanu limapanga mahomoni ambiri monga cortisol. Mahomoni amenewa amawonjezera njala. Komanso, mukakhala ndi nkhawa, nthawi zambiri mumadya "zakudya zotonthoza" zomwe zili ndi shuga wambiri ndi mafuta. Izi zingayambitse kunenepa.
- Matenda ena: Matenda monga metabolic syndrome ndi polycystic ovary syndrome (PCOS) angayambitsenso kunenepa ngati zotsatira zoyipa.
Kodi ndi mavuto ati azaumoyo omwe angayambitsidwe ndi kunenepa kwambiri?
Kunenepa kwambiri ndi vuto lomwe lingakhudze pafupifupi ziwalo zonse m'thupi lanu, zomwe zimawonjezera chiopsezo chanu cha matenda ambiri oopsa.
| Mtundu wa vuto | Matenda okhudzana ndi zotsatira zake |
|---|---|
| Mavuto a Kagayidwe ka Metabolic | |
| Matenda a Shuga a Mtundu Wachiwiri | Kunenepa kwambiri kumayambitsa kukana kwa insulin m'thupi. Izi zikutanthauza kuti mahomoni a insulin, omwe amalamulira shuga m'magazi m'thupi, sangagwire ntchito bwino. Ichi ndi chifukwa chachikulu cha matenda a shuga. |
| Matenda a mtima ndi kuthamanga kwa magazi | Kunenepa kwambiri kumawonjezera cholesterol ndi kuthamanga kwa magazi, zomwe zimawonjezera chiopsezo cha matenda monga matenda a mtima ndi sitiroko. |
| Matenda a Chiwindi Chonenepa | Kuchuluka kwa mafuta m'chiwindi kungayambitse matenda aakulu monga chiwindi cha chiwindi ndipo, pakapita nthawi, matenda a chiwindi. |
| Matenda a Impso | Matenda a shuga ndi kuthamanga kwa magazi kumawonjezera chiopsezo cha kuwonongeka kwa impso. |
| Zotsatira Zachindunji Zathupi | |
| Matenda a mafupa (Arthritis) | Kulemera kwambiri kumaika mphamvu kwambiri pa mafupa monga mawondo ndi chiuno, zomwe zingayambitse kuuma kwa mafupa ndi kupweteka pakapita nthawi. |
| Kugona pang'ono ndi kupuma movutikira | Mafuta omwe amapezeka m'khosi amatha kutseka njira yopumira mpweya ndikupangitsa kuti kupuma kusiye panthawi yogona. Imeneyi ndi vuto loopsa kwambiri. |
| Kuopsa kwa khansa | Kunenepa kwambiri kumawonjezera chiopsezo cha mitundu yosiyanasiyana ya khansa, monga khansa ya m'mero, kapamba, bere, ndi chiberekero. |
| Mavuto ena | Kunenepa kwambiri kungayambitsenso matenda monga kusabereka kwa akazi, mavuto a mimba, kuvutika maganizo, kupweteka kwa msana, ndi mphumu. |
Nkhani yabwino ndi yakuti ngakhale kutaya 5% mpaka 10% ya kulemera kwanu komwe muli nako kungachepetse kwambiri chiopsezo chanu cha matenda ambiriwa.
Kodi dokotala amazindikira bwanji vutoli?
Mukapita kukawonana ndi dokotala kuti akakambirane za izi, adzakufunsani mafunso angapo kuti akuthandizeni kukhala ndi chithunzi chabwino cha thanzi lanu lonse.
- Mbiri yanu ya matenda: Funsani za matenda ena omwe muli nawo, mankhwala omwe mumamwa, ndi matenda a m'banja (monga matenda a shuga ndi matenda a mtima).
- Mbiri ya kulemera kwanu: Amakufunsani za zinthu monga ngati munayesapo kuchepetsa thupi kale komanso ngati njira zimenezo zinagwira ntchito bwino.
- Moyo wanu:Amakufunsa za zakudya zomwe mumadya, kuchuluka kwa masewera olimbitsa thupi omwe mumachita patsiku, komanso momwe mumagona.
- Thanzi lanu la maganizo: Limalankhulanso za zinthu monga kupsinjika maganizo ndi kupsinjika maganizo komwe mukukumana nako, chifukwa zimenezi zingathandizenso kuti muwonjezere thupi.
Kuphatikiza apo, kulemera kwanu, kutalika kwanu, ndi kukula kwa chiuno chanu zidzayezedwa. Muthanso kuyesedwa magazi kuti muwone kuthamanga kwa magazi anu, shuga m'magazi, ndi kuchuluka kwa cholesterol m'magazi. Zonsezi zithandiza dokotala wanu kudziwa ngati muli ndi kunenepa kwambiri kapena muli ndi matenda ena omwe angakhale okhudzana ndi vuto lanu.
Kodi mankhwala ochepetsa thupi ndi ati?
Ulendo uwu ndi wosiyana kwa munthu aliyense. Zimene zingagwire ntchito kwa munthu wina sizingagwire ntchito kwa wina. Choncho dokotala wanu adzapanga dongosolo lomwe lingakhale loyenera kwa inu. Izi zikuphatikizapo madera angapo ofunikira.
1. Kusintha zakudya zanu
Izi sizikutanthauza kuti muyenera kusiya kudya kapena kudya chakudya chokoma chonse. Zimatanthauza kuzolowera kudya zakudya zopatsa thanzi komanso zopatsa thanzi. Mutha kulankhula ndi dokotala wanu kapena katswiri wa zakudya kuti apange dongosolo la zakudya lomwe likuyenererani. Mwachitsanzo, pali njira zodyera zabwino zotsimikiziridwa ndi sayansi monga `(zakudya za ku Mediterranean)` kapena `(zakudya za DASH)`. Ponena za chakudya chathu, kuchepetsa kuchuluka kwa mpunga pa mbale ndikuwonjezera ndiwo zamasamba, masamba obiriwira, nsomba, ndi mphodza ndi chiyambi chabwino.
2. Wonjezerani zochita zolimbitsa thupi
Onjezani mphindi zosachepera 30 zochitira masewera olimbitsa thupi patsiku pa zochita zanu za tsiku ndi tsiku, monga kuyenda pansi, kukwera njinga, kapena kusambira. Yambani ndi zinthu zazing'ono. Kukwera masitepe m'malo mwa elevator kapena kuyenda pansi kupita kusitolo kungapangitse kusiyana kwakukulu.
3. Thanzi la maganizo ndi uphungu
Ngati muli ndi chizolowezi chodya zakudya zamaganizo chifukwa cha nkhawa kapena nkhawa, ndikofunikira kupeza thandizo. Uphungu, magulu othandizira, kapena chithandizo chamaganizo (CBT) zingathandize.
4. Mankhwala ochepetsa thupi
Nthawi zina, pamodzi ndi kusintha kwa moyo, dokotala angakulembereninso mankhwala okuthandizani kuchepetsa thupi. Izi zingathandize kuchepetsa chilakolako chanu cha chakudya komanso kuchepetsa njala yanu. Komabe, izi ziyenera kumwedwa pokhapokha ngati dokotala akuyang'anira. Zitsanzo zina ndi izi:
- "Bupropion-naltrexone (Contrave®)"
- `Liraglutide (Saxenda®)`
- `Orlistat (Xenical®)`
- `Semaglutide (Wegovy®)` - Mtundu wa mankhwala a shuga `(Ozempic®)` ovomerezeka kuti achepetse thupi.
5. Opaleshoni yochepetsa thupi (Opaleshoni ya Bariatric)
Izi nthawi zambiri zimalimbikitsidwa kwa anthu onenepa kwambiri a kalasi III (BMI 40+) omwe amavutika kuchepetsa thupi pogwiritsa ntchito njira zina. Opaleshoni iyi imaphatikizapo kuchepetsa kukula kwa mimba kapena kusintha momwe chakudya chimayamwidwira. Izi zimachepetsa kuchuluka kwa chakudya chomwe chingadyedwe.
- "Kuchotsa Manja M'mimba" (Kuchotsa Manja M'mimba)
- Kudutsa M'mimba (Roux-en-Y)
- Mzere wa m'mimba (mzere wa LAP)
Kodi mungatani kuti musawonjezerenso kulemera mukataya thupi?
Anthu ambiri amaganiza kuti kuchepetsa thupi ndi chinthu chovuta kwambiri kuchita. Koma kwenikweni, kusunga kulemera komwe mumataya n'kovuta kwambiri. Kumbukirani, kunenepa kwambiri ndi matenda osatha. Izi zikutanthauza kuti kumafuna chisamaliro cha nthawi yayitali.
- Pitirizani kusintha pang'ono: Pitirizani kuchita zizolowezi zabwino zomwe mudaphunzira mukamachepetsa thupi (kumwa madzi m'malo mwa zakumwa zotsekemera, kudya chakudya chopepuka usiku).
- Musasiye kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi n'kofunika osati kokha kuti muchepetse thupi, komanso kuti mukhale ndi thanzi labwino. Choncho khalani otanganidwa tsiku lililonse.
- Sungani chakudya chopatsa thanzi kunyumba: Samalani ndi chakudya chomwe mumabweretsa kunyumba. Sungani zinthu monga zipatso, ndiwo zamasamba, ndi mtedza kunyumba. Chepetsani kubweretsa zakudya zokonzedwa ndi maswiti.
- Ganizirani za thanzi labwino: gonani bwino, chepetsani nkhawa, ndipo ganizirani za kukhala wathanzi komanso wosangalala, osati kulemera kwanu kokha.
Ngati muli ndi vutoli, mungamve ngati simungathe kuthana nalo nokha. Ndizachilendo. Chofunika kwambiri ndichakuti musaope kupempha thandizo. Lankhulani ndi dokotala wanu lero. Iye adzapanga dongosolo lomwe lili loyenera kwa inu ndipo lomwe mungathe kuchita. Ulendo uwu si ulendo womwe mumadutsamo nokha.
Uthenga Wopita Nawo Kunyumba
- Kunenepa kwambiri si vuto la maonekedwe okha, koma ndi vuto losatha lomwe limayambitsa matenda ambiri oopsa monga matenda a shuga ndi matenda a mtima.
- Izi sizichitika chifukwa cha ulesi kapena kudya mopitirira muyeso kokha. Zimakhudzidwa ndi zinthu zambiri, kuphatikizapo majini, mahomoni, kupsinjika maganizo, ndi mankhwala ena.
- Ngakhale kutaya pang'ono ngati 5% ya kulemera kwanu konse kungachepetse kwambiri zoopsa zaumoyo wanu.
- Musatsatire njira zosiyanasiyana zochepetsera thupi zomwe zimapezeka pa intaneti, koma funsani dokotala wanu kuti akupatseni dongosolo la sayansi lomwe lingakukondereni.
- Kumbukirani kuti ichi si cholinga cha nthawi yochepa, koma kusintha kwa moyo kwa nthawi yayitali. Ndi kuleza mtima ndi kudzipereka, mutha kuchitapo kanthu kuti mukhale ndi moyo wathanzi.
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