Kulima: Timapitirizabe kutafuna, koma sitimeta

Maloto a amayi ambiri padziko lapansi akwaniritsidwa, tsopano inu mukhoza kudya nthawi zonse, ndipo nthawi yomweyo mutaya mapaundi owonjezerawo. Njira yatsopano yotaya thupi imatchedwa "kudzoza".

Kodi chofunika n'chiyani?

M'Chingelezi amatanthauza "kudya". Koma lero limagwiritsidwa ntchito kufotokoza njira yatsopano yolemetsa, ndiko kuti, tsopano kumasulira kumveka chinachake monga "nthawi zonse kuti mukhale wolemera." Izi ndizatsopano, koma kale ndi njira yotchuka kwambiri, yomwe imathandizira kutaya mapaundi owonjezera. Ngakhale kuti chofunikira kwambiri cha njira iyi yochepetsera thupi imadziwika kwa nthawi yayitali - chakudya chochepa . Mwamwayi, ambiri mwa iwo adagwiritsa ntchito izo. Koma kunali kofunika kuti akatswiri a zamaphunziro azibwera ndi dzina latsopano lokongola ndikupereka moyenera chakudya ichi, momwe chozizwitsa chinachitikira, ndi kudzoza kunakhala kotchuka kwambiri.

Chifukwa cha kuchepa

Njira iyi yochepetsera thupi ndi chifukwa chakuti zakudya zamtundu wa caloriki zachepa. Mwachitsanzo, ngati simungakane kugwiritsa ntchito zomwe mumazikonda, koma kuvulaza chiwerengerocho, ndikugawaniza kuchuluka kwa chakudya chambiri, caloric yokhudzana ndi zakudya idzatsika ndi 15%. Chifukwa cha izi nthawi yomweyo simungathe kudya zambiri, chifukwa zimawoneka ngati zopanda pake. Ubwino winanso wa kudzoza ndi kusowa kwa njala.

Posachedwapa njira iyi yolemetsa yatsimikiziridwa ndi sayansi. Motero asayansi apeza kuti thupi la munthu limapanga mahomoni a ghrelin, omwe amachititsa chidwi cha njala. Tsopano ngati mudya kachigawo kakang'ono, ndiko kuti, maola awiri, mahomoni samapangidwa mowonjezereka ndipo kulibe njala. Ndipo kumuthandiza iye mokwanira, kuti adye gawo laling'ono ndipo chilakolako choyesera chinachake chokoma sichingakhale chachikulu kwambiri.

Zotsatira za kudzoza

1. Chifukwa cha chakudya chamagazi, mumapanga mphamvu zamagetsi m'thupi, mlingo wamagetsi ndi kusunga thupi lonse.
2. Kuchetsa kumathandizira kukonzanso kupanga mahomoni omwe amathandiza kwambiri kuchepetsa kulemera kwakukulu.
3. Ngati mudya kachigawo kakang'ono, thupi silikhala ndi nkhawa , zomwe zimatanthauza kuti cortisol yamadzimadzi imachepa, zomwe zimakhudza kwambiri mafuta owonjezera, komanso thanzi labwino.
4. Chifukwa cha zakudya zimenezi, kuchuluka kwa insulini komanso mlingo wa shuga m'magazi ndizochibadwa.
5. Kuchuluka kwa kulemera kwake kumapangitsa kuti thupi liyambe kupanga hommone leptin, yomwe imachepetsa chilakolako.
6. Ngati simukudya, musanagone, kugona bwino ndikutsimikizika. Kuwonjezera pamenepo, pamene wagona, thupi limapanga melatonin yamadzimadzi, yomwe imathandizira kugawa mafuta owonjezera.
7. Gawo loyamba la thupi lomwe limakula limapweteka ndi mmimba, ndipo izi sizingatheke koma kusangalala, chifukwa panthawi yogwiritsira ntchito zakudya zina, mafuta amapezeka pano. Zonsezi ndi chifukwa chakuti msipu umachepetsa kutulutsa insulini.
8. Zakudya zogawanika zimakhudza kwambiri ntchito ya m'mimba ndi m'matumbo. Komanso, kudzoza kungathandize kuthetsa matenda ena. Mwachitsanzo, njira iyi ya zakudya imalimbikitsidwa anthu omwe ali ndi zilonda kapena gastritis.

Kodi mungalimbitse bwanji zotsatira za mafuta?

Ngati musiya kugwiritsa ntchito zakudya zopweteka komanso zapamwamba, zotsatira za kuchepa thupi zidzakhala bwino. Ndikofunika kuti mukhale ndi zakudya zamatenda ndi mapuloteni komanso zakudya zowonjezereka, chifukwa cha izi mudzamva kuti muli ndi nthawi yayitali, ndipo phindu lawo ndi lalikulu kwambiri.

Musaiwale za masewerawa, chifukwa mumalimbikitsira kwambiri kuchepetsa thupi. Pankhaniyi, mukhoza kusintha mpumulo wa thupi ndi kupeza mawonekedwe omwe mukufuna.

Ndicho chifukwa chifukwa cha zowonjezera ndi zowonjezera zina, mukhoza kukhala ochepa komanso okongola kwambiri.