Unofunga kuti wakafuta here? Ngatidzidzei zvakawanda nezvekufuta!

Nhasi tichataura nezvenyaya ine vanhu vazhinji, asi dzimwe nguva vasingataure nezvayo zvakanaka. Ndiko kufuta . Pamwe uri kufungawo nezvazvo, kana kuti pamwe mumwe munhu waunoziva ane chirwere ichi. Chaizvoizvo chakaoma zvishoma, uye chirwere chehutano chinotora nguva refu. Asi musazvidya mwoyo, tichataura nezvazvo zviri nyore, nenzira yamunonzwisisa.

Kufuta uku chii?

Zvichitaurwa zviri nyore, kufuta zvinoreva kuva nemafuta akawanda kupfuura zvinodiwa nemuviri wako. Hazvisi nyaya yekuti "uwedzere mafuta zvakanyanya." Vanachiremba vanoona sechirwere chisingaperi uye chakaoma . Nekuti chinogona kukanganisa hutano hwako hwese uye hupenyu hwako. Dzimwe nguva zvinogonawo kukanganisa kuzviremekedza kwako uye hutano hwepfungwa.

Asi yeuka chinhu chimwe chete, kana wakafuta, hausi wega. Kune vanhu vazhinji vane chirwere ichi pasi rese, kusanganisira munyika medu. Chinhu chakakosha ndechekuti chiremba akubatsire kuwana nzira dzekurapa nadzo uye nzira dzekurapa nadzo.

Ndezvipi zviratidzo zvekufutisa?

Kutaura zvazviri, hapana zviratidzo chaizvo zvekufutisa. Izvi zvinoreva kuti, zvakaoma kutaura pakarepo kuti, "Ndakafutisa nekuti ndine zvinhu izvi nezvimwe." Zvisinei, chiremba achaona kana wakafutisa kana kuti kwete nekutarisa zvinhu zvikuru zviviri:

1. Body Mass Index (BMI): Izvi zvinoyera kana huremu hwako hwakajairwa zvichienderana nehurefu hwako. Vanachiremba vanoshandisa kukosha uku kwe "(BMI)" kuti vagadzire kufuta.

2. Chimiro chemuviri: Chinhu chikuru chekutarisa pano idenderedzwa rechiuno chako.

Kurongwa kweBody Mass Index (BMI)

Vanachiremba vanoisa kufuta muzvikamu zvitatu zvikuru zvichienderana nehuwandu hwe "BMI" yako. Kupatsanura uku kunosarudza matanho aunofanira kutora kuti uderedze uremu.

• Kufutisa kweKirasi I: BMI (body mass index) iri pakati pe30 ne35 kg/m².
• Kufutisa kweKirasi II: BMI (body mass index) iri pakati pe35 ne40 kg/m².
• Kufuta kweClass III: BMI ye40 kg/m² kana kupfuura.

Asi yeuka chinhu chimwe chete, BMI yako yega haigone kukuudza njodzi dzehutano dzauinadzo. Ichi chiratidzo chimwe chete.

Kutenderera kwechiuno

Kwaunochengetera mafuta akawandisa mumuviri wako kunogonawo kukanganisa matambudziko ehutano anokonzerwa nekufutisa. Sekureva kweU.S. Centers for Disease Control and Prevention (CDC), kutenderera chiuno kupfuura masendimita 35 kumukadzi uye anopfuura masendimita 40 kumurume kunogona kuva chiratidzo chekuwedzera kwenjodzi yezvirwere zvakaita sechirwere chemwoyo kana chirwere cheshuga cherudzi rwechipiri.

Ndezvipi zvinokonzera kufuta?

Zvichitaurwa zviri nyore, kufuta kunokonzerwa nekudya zvinopfuura zvinodiwa nemuviri wako.Macalorie ndiwo aunoda kudya. Asi sei tichidya zvakawanda kudaro? Hapana chikonzero chimwe chete cheizvi, panogona kunge paine zvikonzero zvakawanda. Funga nezvazvo...

• Mimwe mishonga: Mimwe mishonga yaunotora yemamwe matambudziko inogona kukonzera uremu. Semuenzaniso, mishonga inorwisa kuora mwoyo, mishonga yesteroid, mishonga yepfari, mimwe mishonga yeshuga, uye mishonga ye beta-blockers.
• Kuremara: Vakuru nevana vane matambudziko emuviri kana ekudzidza vari panjodzi huru yekufuta. Izvi zvinogona kunge zvichikonzerwa nekusakwanisa kuita zvinhu zvakawanda mumuviri, dzidzo yepamusoro, uye kushaya zvekushandisa.
• Maitiro ekudya asina kunaka: Kudya macalorie akawanda kupfuura zvinodiwa nemuviri, chikafu chakabikwa zvakanyanya, chikafu chine shuga yakawanda, uye mafuta akazara ndizvo zvinonyanya kukonzera kufuta. Fungidzira kuti waizodya shuga yakawanda sei dai wainwa bhodhoro rechinwiwa chine shuga zuva rega rega!
• Majini: Ongororo yakawana kuti kune majini chaiwo (majini anokonzera kufuta) anokanganisa chido chevanhu vakafuta. Zvisinei, hazvisati zvanyatsojeka kana chimiro ichi chemajini chakafanana kune vanhu vese vakafuta.
• Kusaita maekisesaizi: Kuona TV, kutamba mitambo yemavhidhiyo, uye kupedza nguva yakawandisa pafoni kana palaptop yako zvinoderedza nguva inowanikwa yekurovedza muviri.
• Kushaya hope: Kusawana hope kwemaawa manomwe pazuva kunogona kukanganisa mahormone anodzora nzara yedu.
• Kushushikana: Kana wakaneta, uropi hwako nemuviri wako zvinogadzira mahormone akawanda akaita se cortisol, iyo inodzora nzara. Izvi zvinogona kuita kuti uve nechido che "chikafu chinonyaradza" chine mafuta akawanda neshuga. Chikafu ichi chinochengetwa semafuta akawandisa mumuviri wako.
• Matambudziko ehutano: Kuwedzera huremu kunogonawo kuva mhedzisiro yezvirwere zvakaita seMetabolic Syndrome nePolycystic Ovary Syndrome (PCOS). Matambudziko ehutano hwepfungwa akadai seAnxiety neDepression anogonawo kukonzera chishuwo chekudya zvine macalorie akawanda zvinokurudzira nzvimbo dzepfungwa dzemufaro.

Ndezvipi zvinetso zvinokonzerwa nekufuta?

Kufuta kunokanganisa muviri wako nenzira dzakawanda. Semuenzaniso, kunokonzera shanduko dzemuviri dzinowedzera njodzi yako yekubatwa nezvirwere zvakakomba. Kufuta kunogonawo kukanganisa hutano hwako zvakananga uye zvisina kunanga.

Kuchinja Kwemuviri

Kugayiwa kwemafuta mumuviri wako inzira iyo macalorie aunodya anoshandurwa kuita simba uye anoshandiswa kupa muviri wako simba. Kana muviri wako ukadya macalorie akawanda kupfuura aungashandise, macalorie akawedzerwa anoshandurwa kuita mafuta uye anochengetwa mumasero emafuta emuviri wako. Kana pasina nyama yekuchengeta mafuta aya, masero emafuta pachawo anokura. Izvi ndizvo zvinoitaMasero emafuta akakura anoburitsa mahormone nemamwe makemikari anokonzera kuzvimba mumuviri.

Kuzvimba uku kunogona kukonzera kusawirirana ne insulin . Muviri wako haugone kushandisa insulin kuderedza huwandu hweshuga muropa nemafuta. Huwandu hweshuga muropa nemafuta zvinogonawo kukonzera BP yakakwira. Kana zvese izvi zvikaitika, inonzi metabolic syndrome . Iyi syndrome inowanikwa nevanhu vakafuta. Inowedzerawo njodzi yekubatwa nezvirwere zvinotevera:

• Zvirwere zvemwoyo: Kufuta kunowedzera njodzi yezvirwere zvemwoyo, kunyanya chirwere chetsinga dzemwoyo, kurwara nemoyo, kusagadzikana kwemoyo, uye sitiroko.
• Chirwere cheChiropa Chine Mafuta: Mafuta akawandisa muropa anoenda kuchiropa, icho chinosefa ropa. Kana chiropa chikatanga kuungana mafuta akawandisa, zvinogona kukonzera kuzvimba kwechiropa kwenguva refu (Hepatitis) uye kukuvara kwechiropa kwenguva refu (Cirrhosis).
• Matombo eGallstone: Nekuda kwehuwandu hwecholesterol muropa, cholesterol inochengetwa mugallstone, zvichiwedzera njodzi yekubatwa nematombo egallstone uye chirwere chegallstone.
• Chirwere cheItsvo: Kukwira kweropa, chirwere cheshuga, uye chirwere chechiropa ndizvo zvimwe zvezvikonzero zvikuru zvechirwere cheitsvo chisingaperi.
• Chirwere cheshuga cherudzi rwechipiri: Kufutisa, kunyanya, kunowedzera njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri.

Panyaya dzehuwandu, kufutisa kunowedzera njodzi yekufa nguva isati yakwana nekuda kwechimwe chikonzero. Zvisinei, tsvakiridzo yakaratidza kuti kunyangwe kuderedza huremu kushoma (pakati pe5% ne10%) kunogona kuderedza njodzi iyi.

Mhedzisiro yakananga

Mafuta akawandisa mumuviri anogona kukonzera kumanikidzwa kwenhengo dzekufema uye kukonzera kumanikidzwa kwemapfupa nemapfupa. Izvi zvinogona kukonzera zvirwere zvakaita se:

• Arthritis
• Asima
• Kurwadziwa kwemusana
• Chirwere cheHyperfection Syndrome yeKufutisa
• Kumborara usina kufema

Uye zvakare, kufutisa kunowedzera njodzi yekubatwa nezvirwere zvinotevera:

• Mamwe marudzi egomarara: Semuenzaniso, gomarara repahuro, repancreas, reura, rezamu, rechibereko, uye remazai.
• Kuora Mwoyo uye Matambudziko Epfungwa.
• Kushaya mbereko kuvakadzi uye matambudziko panguva yekuzvitakura.
• Matambudziko ekurangarira nekufunga: kusanganisira njodzi yakawedzerwa yezvirwere zvakaita sechirwere cheAlzheimer nedementia.

Nzira yekuziva sei kufuta?

Kana ukaona chiremba, iye achayera huremu hwako, kureba, uye denderedzwa rechiuno chako. Unogonawo kukumbirwa kuti uite bvunzo yemuviri, senge bvunzo yehuremu hwemapfupa kana ongororo ye bioelectrical impedance. Iyi bvunzo inoyera chimiro chemuviri wako nekutumira magetsi mumuviri wako uye kuyera kumhanya kwaanofamba.

Asi, chinonyanya kukosha, zvakakosha kuziva hutano hwako hwese. Chiremba achakubvunza mibvunzo inotevera:

• Nhoroondo yezvekurapwa kwako uye marapirwo ako: Uchabvunzwawo nezvemishonga yauri kutora. Unogonawo kubvunzwa nezvechero chirwere chine mhuri yako.
• Nhoroondo yehuremu hwako: Uchabvunzwawo kana wakamboedza kuderedza huremu kare uye kuti zvakaitika sei kwauri.
• Mararamiro ako: Zvinhu zvakaita sekudya kwaunoita pari zvino, kurara kwako, uye kushanda nesimba kwaunoita masikati.
• Hutano hwepfungwa dzako: Ungabvunzwa nezvezvinhu zvinokanganisa hutano hwepfungwa dzako, zvakaita sekushushikana, nekuti zvinhu zvakaita sekushushikana zvinogonawo kukonzera kudya zvakanyanya.

Chiremba achaongororawo zviratidzo zvako zvehupenyu uye anogona kurayira kuongororwa kweropa. Ruzivo urwu rwakakwana runoshandiswa kuongorora kufuta nezvimwe zvirwere zvine chekuita nazvo (kana zviripo).

Kufuta kunorapwa sei?

Chiremba wako achashanda newe kugadzira hurongwa hwekuderedza uremu hwakakunakira. Sezvo munhu wese akasiyana, zvingatora nguva kuti uwane mushonga unoshanda zvakanaka kwauri.

Kuchinja mukudya

Uri munhu akasiyana nevamwe. Saka chero shanduko dzaunoita pakudya kwako dzinofanira kunge dzakagadzirwa zvinoenderana newe. Kune nzira dzekugadzira chikafu chine hutano chakazara nezvikafu zvine hutano. Chiremba wako anogona kukurudzira zvirongwa zvekudya zvakatsigirwa nesainzi, zvakaita seMediterranean Diet kana DASH Diet . Izvi hazvisi zvekudya zvinodzvinyirira, zvisina kunaka sezvimwe zvekudya. Zvakafanana neseti yenhungamiro dzakanaka dzekukubatsira kuzadzisa zvinangwa zvako zvekudya.

Kuwedzera mabasa ezuva nezuva

Kurovedza muviri kunopisa macalorie. Kune nzira dzakawanda dzekuwedzera mabasa ako ezuva nezuva. Edza kuwedzera maekisesaizi mashoma pazuva rako.

Rutsigiro rwehutano hwepfungwa

Kupa mazano, mapoka ekutsigirana, uye cognitive behavioral therapy (CBT) zvinogona kukubatsira kuita shanduko dzakanaka. Zvinogonawo kukubatsira kudzora kushushikana uye kugadzirisa zvinhu zvepfungwa nepfungwa zviri kukukanganisa.

Mishonga yekuderedza huremu

Chiremba wako anogona kukukurudzira kuti uwedzere mishonga muchirongwa chako chekuderedza uremu. Mishonga haisiyo mhinduro yakakwana yekuderedza uremu, asi inogona kukubatsira kurarama nayo nedzimwe nzira. Semuenzaniso,Mishonga inoderedza chishuwo chekudya inogona kuvharira mamwe emashoko ari muuropi hwako anokanganisa nzara yako. Mishonga inotevera inotenderwa neU.S. Food and Drug Administration (FDA) senzira yekurapa kufuta:

• Bupropion-naltrexone (Contrave®): Inogona kuderedza havi uye huwandu hwechikafu chaunodya.
• Mishonga yeGLP-1 agonists: Dzora havi yekudya, inoita kuti unzwe wakaguta nekukurumidza, uye inogonawo kuderedza huwandu hweshuga muropa. Ozempic® muenzaniso weGLP-1 agonist.
• Semaglutide (Wegovy®) uye/kana Tirzepatide (Zepbound®): Inoderedza havi yekudya. Vanachiremba vanogonawo kusanganisa mushonga uyu neGLP-1 agonist.
• Liraglutide (Saxenda®): Inoderedza havi yekudya uye inononoka kugaya chikafu.
• Orlistat (Xenical®, Alli®): Inoderedza kunyudzwa kwemafuta kubva mudumbu rako.
• Phentermine-topiramate (Qsymia®): Inoderedza nzara yako.
• Phentermine (Adipex-P®, Lomaira®, Suprenza®): Inoderedza havi yekudya. Inotenderwa kushandiswa kwemwedzi mitatu panguva.

Kuvhiyiwa kwekuderedza huremu (Bariatric Surgery)

Kana uine kufuta kweClass III, kuvhiyiwa kwe bariatric kungave sarudzo yako. Kuvhiyiwa uku kunoshanda nekushandura sisitimu yako yekugaya - kazhinji mudumbu, uye dzimwe nguva ura hudiki - kudzora huwandu hwemacalorie aunogona kudya uye kunwisa. Kunogona zvakare kuderedza zviratidzo zvenzara zvinobva musisitimu yako yekugaya kuenda kuuropi hwako. Kune mhando dzakasiyana dzekuvhiyiwa kwekuderedza uremu:

• Chinja cheDuodenal
• Bhendi Remudumbu (Bhendi Remakumbo) `(Bhendi Remudumbu - Bhendi Remakumbo)`
• Dumbu Rinoyambuka (Roux-en-Y)
• Kuvhiyiwa Kwemaoko Emudumbu (Sleeve Gastrectomy)

Kufuta kunogona kudzivirirwa here?

Kufutisa kuri nyore kudzivirira pane kurapa kana kwatanga. Izvi zvinodaro nekuti muviri wako unodzora huremu hwemuviri wako nenzira inochinja-chinja mashandiro awo paunoita kuti zviratidzo zvako zvenzara zvienderane nesimba raunoshandisa mumabasa ezuva nezuva. Kana muviri wako wangogadzira "set point" itsva, ndiyo yaunoona set point yako itsva. Set point itsva iyoyo inogona kukonzera kuti huremu hwako huve hwakakwira pachikero kana paBMI chart.

Kunyatsoteerera maitiro ako uye kuita shanduko dzakakodzera izvozvi kunogona kubatsira kudzivirira kufuta mune ramangwana. Heano mimwe mienzaniso:

• Ita shanduko diki:Une tsika yekudya zvine macalorie akawanda here, senge kudya zvekudya zvezuva nezuva kana chinwiwa chine shuga chaunodya? Funga kuchichinja. Kuwedzera macalorie zana nemakumi mashanu pazuva kunogona kuwedzera kusvika pamapaundi gumi (anenge 4.5 kg) pagore. Izvozvo zvakaenzana nepaketi diki remachipisi kana mabhisikiti maviri esandwich ane double-stuffed.
• Wedzera maekisesaizi emuviri: Neimwe nzira, tsvaga chiitwa chinokukodzera iwe uye nhanho yako yekurovedza muviri, uye funga nezvezvaungaita kuti upise macalorie zana nemakumi mashanu pazuva.
• Tenga zvinhu nemaune: Uyai nezvikafu zvine hutano kumba mozvichengeta. Paunobuda, deredzai zvihwitsi nezvikafu zvinonaka panguva dzakakosha.
• Kuvandudza hutano hwese: Deredza nguva yekutarisa terevhizheni, buda panze uye famba mhepo yakachena. Dzora kushushikana kwako, dzora huwandu hwemahormone ako, uye edza kurara zvakakwana. Tarisa pane shanduko dzakanaka uye mabasa ane hutano, pane kungofunga nezvemhedzisiro yekuedza kwako pahuremu.

Chii chinoitika kana wakafuta?

Kufuta kunowedzera njodzi yako yekurwara zvakanyanya. Zvisinei, kufuta hazvirevi kuti uchawana zvirwere izvozvo kana kuti hapana chaunogona kuita kuti uzvidzivirire. Yeuka, kuderedza huremu hwako ne5% kusvika ku10% chete kunogona kuderedza njodzi dzehutano hwako zvakanyanya. Kushanda pachirongwa chekurapa kwenguva refu kunogona kukubatsira kuchengetedza huremu hwaunorasikirwa nahwo.

Unoita sei kuti uremu hwawakadzikira husadzoke?

Ungafunga kuti kana wasvika pahuremu hwakati, rwendo rwako rwekudzikisa huremu rwapera. Asi kufuta chirwere chinotora nguva refu. Izvi zvinoreva kuti unofanira kuramba uchienderera mberi nematanho awakatora kuti uderedze huremu, akadai sekutenga nemaune uye kushanda nesimba mazuva mashoma pasvondo.

Kana wakafuta, unganzwa sekuti hapana chaungaita kuti ugadzirise dambudziko rako. Manzwiro aya anonzwisisika, uye anowanzoitika. Kana uchifunga kuti wakafuta, taura nachiremba. Iye anogona kukubatsira kuwana hurongwa hwekuderedza uremu hunokushandira.

Chinhu chakakosha chekutora kubva munyaya ino

Zvakanaka, saka, kubva pane zvatataura nezvazvo, izvi ndizvo zvinhu zvakakosha zvaunofanira kurangarira:

• Kufuta zvakanyanya hakusi nyore. Idambudziko guru, rinogara kwenguva refu rinogona kukanganisa hutano hwako.
• Panogona kuva nezvikonzero zvakawanda zveizvi. Zvinhu zvakawanda zvakaita semajini, nharaunda, mararamiro, uye hutano hwepfungwa zvinogona kukanganisa izvi.
• Matambudziko akawanda anogona kuitika. Pane njodzi yakakura yezvinhu zvakaita sechirwere cheshuga, chirwere chemwoyo, uye kenza.
• Zvisinei, inogona kugadziriswa. Sekureva kwenyanzvi dzezvehutano, chirwere ichi chinogona kudzorwa nekuchinja zvekudya, kurovedza muviri, uye, kana zvichidikanwa, mishonga kana kuvhiyiwa.
• Kunyangwe shanduko diki ine simba guru.Kunyangwe kuderedza huremu hushoma kunogona kuderedza njodzi dzehutano.
• Hausi wega. Usatya kutaura nezvazvo uye kukumbira rubatsiro. Tsvaga rubatsiro kubva kuna chiremba, nyanzvi yezvekudya, uye pamwe nemupi wezano.
• Chinhu chinonyanya kukosha ndechekuzvitarisira uye kugara uine tariro.

Kana muine mimwe mibvunzo nezvenyaya iyi, iva nechokwadi chekutaura nachiremba. Vachakutungamirai munzira iyi nenzira yakakunakirai.

Kufutisa , Kudzikira kwehuremu, Hutano, BMI, Chirwere cheshuga, Chirwere chemwoyo