Une hanyawo here nezvekufuta zvakanyanya? (Kufuta zvakanyanya) - Ngatitaurei nezvazvo!

Dambudziko riripo kuvanhu vazhinji mazuva ano nderekuwedzera uremu. Kune vamwe, izvi zvinonetsa zvikuru. Ungave uchifunga zvinhu zvakaita sekuti, "Ndakafuta here?", "Huremu uhwu huchava dambudziko kwandiri here?" Saka nhasi, ngatitaurei nezvedambudziko iri rekuwedzera uremu, kureva kuti, 'Kurema zvakanyanya' , nenzira iri nyore yaunogona kunzwisisa. Izvi hazvina kuoma sezvamunofunga, asi zvakakosha kuti muzvizive.

Zvinorevei chaizvo kuti "kufuta zvakanyanya"?

Muchidimbu, Body Mass Index (BMI) chiyero chekuti une huremu hwakanaka here kana kuti kwete. Chiremba anoverenga izvi nekutora huremu hwako mumakirogiramu, achihupatsanura nehurefu hwako mumamita, uye achihupatsanura ne square yehurefu ihwohwo. Paavhareji, kana BMI yako iri pakati pe25 ne29.9 (kg/m²) , chiremba angati 'wakafuta zvakanyanya', zvinoreva kuti wakafuta zvishoma. Izvi zvinoreva kuti unogona kunge uine mafuta mashoma, atinoti mafuta , mumuviri wako.

Dambudziko iri rinonzi 'Overweight' rinowanzoitika. Ongororo dzinoratidza kuti kunyangwe munyika yakaita seAmerica, munhu mumwe chete pavanhu vakuru vatatu uye mumwe pavana vatanhatu vari mudambudziko iri. Kufanana nekufutisa , izvi zvakaomawo. Zvingada kurapwa kwakasiyana uye nzira dzekutarisira. Saka, kuziva zvakawanda nezve 'Overweight' iyi, zvikonzero zvayo, uye zvaunogona kuita nezvazvo, zvichabatsira zvikuru mukutonga dambudziko iri.

Chimbofunga, kunyangwe uine mafuta akawanda anorema makirogiramu 4-5 chete mumuviri wako, zvinogona kukanganisa hutano hwako. Zvinokonzera shanduko dzakasiyana-siyana mumuviri wako uye zvinowedzera mikana yekurwara zvakanyanya. Zvinogonawo kukanganisa kuzviremekedza kwako. Kana 'wakafuta zvakanyanya', une mukana wekuenda padanho rinotevera rinonzi kufuta .

Sei kuva "wakafuta zvakanyanya" kune njodzi?

Kufuta muviri zvakanyanya kunogona kukonzera matambudziko ehutano anoita kuti zviomere muviri wako kushanda zvakanaka. Semuenzaniso:

• Kufutisa Kweropa: Kana wakafuta, mwoyo wako unofanira kushanda nesimba kuti upombe ropa mumuviri wako wese. Kufuta kwakanyanya kunokanganisawo itsvo dzako, izvo zvinobatsira kudzora BP.
• Hyperlipidemia: Apa ndipo panowedzera huwandu hwemafuta, kana kuti lipids, muropa rako. Kudya chikafu chine mafuta akawanda kana trans fats kunowedzera njodzi yako yekufuta zvakanyanya uye kuva necholesterol yakakwira.
• Kuwanda kweshuga muropa (Hyperglycemia): Mafuta akawandisa mumuviri, kunyanya kutenderedza dumbu, anokanganisa nzira iyo muviri unotora shuga, kana kuti glucose , kubva kumakabhohaidhiretsi ari muzvikafu zvaunodya.
• Matambudziko emajoini:Kurema zvakanyanya kunowedzera kumanikidzwa pamapfundo akaita semabvi ako. Zvinowedzera njodzi yako yekubatwa nezvirwere zvakaita se osteoarthritis , uye zvinogonawo kukuvadza cartilage yako. Ingofunga, kunyangwe uine makirogiramu 4.5 chete emafuta akawandisa mumuviri wako, zvinogona kuwedzera pakati pemakirogiramu manomwe nemakumi maviri nematatu ekumanikidzwa pamabvi ako.

Kana mamiriro ekuti 'wakafuta zvakanyanya' akaramba aripo, zvinogona kukonzera kufuta . Kufutisa kunogona kukonzera chirwere chemwoyo, chirwere cheshuga cherudzi rwechipiri , nezvimwe zvirwere zvakawanda.

Zvakakwana here kungotarisa kukosha kweBMI?

Izvi hazviwanzoitika nguva dzose. Semuenzaniso, unogona kunge uine tsandanyama dzakakura zvakanaka uye mafuta mashoma mumuviri. Zvadaro, kunyangwe ukatarisa chikero kana BMI, hazviratidzi zvakanaka kuenzana kuripo pakati pemafuta netsandanyama mumuviri wako. Muchiitiko chakadaro, chiremba wako achakuudza kuti udye chikafu chine mafuta mashoma uye chine mapuroteni akawanda uye urambe uchivaka tsandanyama.

Mumwe muenzaniso ndewemunhu 'ane huremu hwakanyanya' asi ane hutano hwakanaka. Kureva kuti, BP yavo, cholesterol yavo, uye shuga yavo zvese zviri mukati mehunhu hwakajairika. Vanachiremba vanoisa vanhu vakadaro muboka reMetabolically Healthy Obesity (MHO) . Kune munhu akadaro, zvakakosha kudzora kudya kwavo uye kuramba vachiita maekisesaizi pane kuedza kuderedza BMI yavo.

Pane zviratidzo here zvekuti "wakafuta zvakanyanya"?

Hapana zviratidzo chaizvo zvekuti 'wakafuta zvakanyanya', zvakaita sekukosora kana musoro. Chiremba achaverenga BMI yako kuti aone kana 'wakafuta zvakanyanya'. Dzimwe nguva, chimiro chemuviri wako, kunyanya kana uine huremu hwakawanda muchiuno chako, chinogona kuonekwa sechiratidzo chekuti 'wakafuta zvakanyanya'.

Ndezvipi zvikonzero zvekuva "nemafuta akawandisa"?

Kurema zvakanyanya kunoitika kana paine kusawirirana pakati pehuwandu hwesimba (macalorie) anodiwa nemuviri wako nehuwandu hwesimba raunowana kubva muchikafu chaunodya. Izvi zvinogona kuva nezvikonzero zvakawanda:

• Maitiro ekudya: Kudya macalorie akawanda kupfuura zvinodiwa nemuviri, kudya chikafu chine shuga yakawanda, uye kudya chikafu chine mafuta akawanda ndizvo zvikonzero zvikuru zvekufuta.
• Zvinokanganisa majini: Ongororo yakawana kuti vanhu vakafuta vane majini chaiwo (majini anokanganisa kufutisa) anokanganisa chishuwo chavo chekudya. Hazvisati zvanyatsojeka kana vanhu vakafuta vanewo simba rakafanana remajini.
• Kusaita maekisesaizi: Kupedza nguva yakawandisa pafoni yako kana kuona TV kunogona kukonzera kurasikirwa nenguva yekurovedza muviri.
• Kushaya hope: Kusawana hope kwemaawa manomwe pazuva kunogona kukanganisa mahormone anodzora chishuwo chako chekudya.
• Kushushikana: Kana wakaneta, uropi hwako nemuviri wako zvinogadzira cortisol.Mahormone akadai anogadzirwa zvakanyanya. Mahormone aya anodzora nzara. Saka, kana kushushikana kwawedzera, unogona kudya "zvikafu zvinonyaradza" zvine mafuta akawanda kana shuga, izvo zvinochengetwa semafuta ekuwedzera mumuviri.
• Matambudziko ehutano: Kuwedzera huremu kunogona kuve mhedzisiro yemamwe mamiriro ehutano, akadai sePolycystic Ovary Syndrome (PCOS) uye Metabolic Syndrome .

Chiremba anoona sei chaizvo chinonzi "kufuta zvakanyanya"?

Paunoenda kuna chiremba, iye achayera hurefu hwako, huremu, uye denderedzwa rechiuno chako. Chiremba wako anogonawo kuraira bvunzo yemuviri, senge kuongorora mapfupa kana bioelectric impedance analysis . Iyi bvunzo inotumira magetsi mumuviri wako uye inoyera mafambiro emuviri wako zvichienderana nekumhanya kwainofamba.

Asi chinonyanya kukosha pane zvese izvi hutano hwako hwese. Chiremba wako achakubvunza nezvezvinhu izvi:

• Nhoroondo yako yezveutano: Uchabvunzwa nezvechero chirwere chaunacho, chero mishonga yaunotora, uye kana paine munhu mumhuri mako ane nhoroondo yekufutisa kana kuti kufuta.
• Nhoroondo yehuremu hwako: Semuenzaniso, unogona kubvunzwa kana wave nemakore wakafuta, kana kuti kuwedzera uku kwehuremu kwakaitika munguva pfupi yapfuura. Unogonawo kubvunzwa kana wave uri pachirongwa chekuderedza huremu.
• Mararamiro ako: Uchabvunzwa nezvekudya kwaunoita pari zvino, maitiro ako ekurara, uye kuti unoshanda zvakadini masikati.
• Hutano hwepfungwa dzako: Ungabvunzwa nezvekushushikana nezvimwe zvinhu zvinokanganisa mafungiro ako, manzwiro ako, uye maitiro ako. Zvinhu zvakaita sekushushikana zvinogonawo kuita kuti ude kudya zvakawanda.

Pamusoro pezvo, chiremba anogona kutarisa zviratidzo zvako zvehupenyu , zvakaita sekurova kwemoyo wako uye kufema kwako, uye anogonawo kuita bvunzo dzeropa. Nekuunganidza ruzivo urwu rwakakwana rwehutano, chiremba anogona kuona kana wakafuta uye kana uine zvimwe zvirwere zvine chekuita nazvo.

Chii chingaitwe kurapa chirwere che "kufuta zvakanyanya"?

Kazhinji, chiremba anokurudzira shanduko dzemararamiro. Semuenzaniso, vanokuudza kuti uchinje zvaunodya uye kuti unoshanda sei. Vamwe vanhu vanogona kunge vakafuta nekuda kwekushushikana kana zvimwe zvinetso zvepfungwa. Muzviitiko zvakadaro, chiremba anogona kukurudzira rutsigiro rwehutano hwepfungwa senge cognitive behavioral therapy (CBT) . Kurapa uku kunogona kukubatsira kudzora kushushikana kana manzwiro ari kukanganisa maitiro ako ekudya.

Mishonga yakawanda inonyorerwa vanhu vakafuta ndeyevanhu vakafuta.Batsirai avo vane BMI ye30 kana kupfuura. Asi kana wakafuta uye uine zvimwe zvirwere zvakafanana, munogonawo kukodzera kurapwa.

Ungaita sei kuti uremu husanyanya kuderera mushure mekuderedza uremu?

Kufanana nevanhu vazhinji, uchafanira kuramba uchiita tsika dzakanaka dzakakubatsira kuderedza huremu. Tsvagiridzo yekuderedza huremu inoratidza kuti vanhu vazhinji vanowanazve huremu hwavakarasikirwa nahwo mukati memakore maviri mushure mekusvika pahuremu hwavo hwavanoda. Nyanzvi dzinopa zvikonzero zvakasiyana-siyana zveizvi:

• Nzvimbo ine vanhu vane mafuta akawanda: Kunyangwe iri izwi rakaoma kunzwisisa, rinongoreva zvinhu zvinokanganisa hupenyu hwedu hwezuva nezuva, zvakaita sekurega chikafu chakabikwa uye chikafu chinokurumidza, uye zvichiita kuti zviomere kuwana nguva yekurovedza muviri.
• Dzidziso yepfungwa dzakatarwa: Zvinoenderana nedzidziso iyi, paunoderedza uremu, muviri wako unohuona senjodzi. Paunoderedza uremu, simba raunotora kubva muchikafu rinenge riri shoma pane raunoshandisa masikati. Mukupindura, muviri wako unoburitsa mahormone akawanda anoita kuti unzwe nzara uye mahormone mashoma anoita kuti unzwe wakaguta.

Zvinogona kunetsa zvishoma kuziva kuti unofanira kushanda nesimba zuva nezuva kuti urambe 'wakafuta zvakanyanya' zvakare. Asi tsvakiridzo inoratidza kuti zvinhu zviviri izvi zvinogona kubatsira:

• Ita kuti kudya kwako kuve nezvikamu zvine mwero nemapuroteni asina mafuta akawanda, miriwo mitema, nemichero. Idya zvakakwana chete kuti ugutse nzara yako kuitira kuti muviri wako usaburitse mahormone enzara.
• Vaka tsandanyama nekuita maekisesaizi ekusimbisa muviri. Tsandanyama dzinopisa macalorie nekukurumidza kupfuura mafuta. Nekupisa macalorie akawanda, unogona kuderedza nguva yawakaronga muviri wako.

Chii chatinofanira kuita kuti tisave "vanhu vane uremu hwakanyanya"?

Kana wangosarudza huremu hwakanaka hwakakunakira, danho rinotevera nderekugadzira tsika dzakanaka dzaunogona kuramba uchiita kwenguva refu. Heano mamwe mazano:

• Wedzera zvekudya zvine hutano mukudya kwako: Sarudza mapuroteni asina mafuta akawanda (senge bhinzi, nyemba), mafuta ane hutano, uye fiber pane zvekudya zvakagadzirwa nemagetsi. Usakanganwa kunwa mvura yakawanda mukati mezuva.
• Deredza shuga nezvikafu zvakagadzirwa: Shuga yakawanda nezvikafu zvakagadzirwa zvakagadzirwa zvakanyanya ndizvo zvinokonzera kufuta. Ronga zvekudya zvako pachine nguva kuitira kuti urege kudya chimwe chinhu kamwe kamwe.
• Iva nekushingaira zvakanyanya: US Centers for Disease Control and Prevention (CDC) inokurudzira kuti vanhu vakuru vaite maekisesaizi ekurovedza muviri ane mwero kweinenge maminetsi zana nemakumi mashanu pasvondo, kana chero chiito chakakodzera iwe uye nhanho yako yekurovedza muviri.
• Gadzirisa kushushikana:Dzimwe nguva, nematambudziko ese nekushushikana, unongoda kudya chimwe chinhu chinotapira. Zvinhu zvakaita sekufungisisa, kudya zvakanaka, uye kupedza nguva panze zvinogona kubatsira pane izvi.

Chii chaunofanira kuita kana mwana mudiki "akafuta zvakanyanya"?

Kufuta zvakanyanya idambudziko riri kukura pakati pevana vane makore ari pakati pe2 ne19 munyika dzakadai seUnited States. Mwana mumwe chete pavana vatanhatu akafuta zvakanyanya. Kana uchinetseka nehuremu hwemwana wako, bvunza chiremba wevana vako.

Mharidzo Yekupedzisira Yekuenda Kumba

Kufuta muviri kunogona kuita semutambo wenhamba: nhamba dziri pachikero, nhamba dziri paBMI chart, nhamba dziri pahembe dzaunopfeka. Asi zviitire mutsa. Nhamba idzi hadzikutsananguri. Zvisinei, dzinogona kubatsira vanachiremba kusarudza kana wakafuta muviri. BMI ingori gwara, uye haipe iwe kana chiremba wako mufananidzo wakazara wehutano hwako. Chiremba wako achatarisa zvimwe zvinhu, zvakaita seBP yako, kuti aone kana wakafuta muviri, uye achakubatsirawo kugadzira hurongwa hwekutarisira hwakakunakira. Yeuka, chinhu chakakosha kuva nehutano hwakanaka uye kufara!

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