Kusamala ndi kusinkhasinkha kumadziwika kuti zikhale ndi thanzi labwino, koma kukhalapo kuli bwanji kusintha thupi lanu ndi kukuthandizani kulemera? Yankho lagona mmaganizo okhudza kulemera ndi zakudya. Maganizo amasonyezedwa kuti achepetse kudya, kudya mtima, ndi kuwonongeka. Pano palinso zambiri zokhudza momwe kulingalira kungakuthandizireni kuchepetsa mafuta a mimba ndi kulemera.
Kusokonezeka Kwambiri ndi Mafuta a Belly
Kuvutika maganizo kwakhala kukuphatikizapo mafuta ochuluka kwambiri m'mimba, makamaka chifukwa cha kuchuluka kwa cortisol, yomwe imathandizanso kuti anthu azifa kwambiri. Gulu la ofufuza a ku yunivesite ya California, San Francisco, adafuna kudziwa ngati kuchepetsa kupanikizika kupyolera mu kusinkhasinkha mwakuganiza kungayambitse kutaya mafuta a mimba - ngakhale popanda kusintha kwa thupi lonse. (Kusinkhasinkha kwapezeka kale kuti kumakhudzana ndi moyo wautali kwambiri.)
Kusinkhasinkha Kumagwira Ntchito
Ngakhale mutatha kugwirizanitsa ntchito zovuta kuti thupi lanu likhale lopanda mphamvu, kafukufuku amasonyeza kuti kusinkhasinkha kosatha kungathe kuchepetsa mafuta a m'mimba. Magaziniyi inafalitsidwa mu 2011 mu Journal of Obesity , yomwe inatenga gulu laling'ono la amayi 47 olemera kwambiri kapena olemera kwambiri (omwe ali ndi chiwerengero cha thupi la 31.2), ndipo anapatsa theka la maphunziro omwe angapo pamaganizidwe oganiza bwino.
Ndondomekozi zinaphatikizirapo kuphunzitsa pochita chidwi ndi njala, zilakolako za zakudya, kuzindikira zolaula zomwe zimayambitsa matenda , kudziŵa zolakwika, komanso uphungu wodzivomereza ndi kukhululukidwa kwa ena. Kusinkhasinkha kotsogozedwa kunaperekedwa poyambitsa maluso atsopano odyera, monga kuyang'anitsitsa chidwi cha kulawa ndi kudya pang'onopang'ono kuposa nthawi zonse.
Zizolowezi Zoganizira: Makalasi, Tsiku Lopuma, Nthawi Zapanyumba
Palimodzi, gulu la phunziroli linapeza makalasi asanu ndi awiri ndi theka la ola limodzi ndi tsiku lokhala chete lomwe amalimbikitsidwa kuchita malingaliro awo atsopano ndi maluso odyera. Analimbikitsidwanso kugwiritsa ntchito luso labwino kunyumba pokhapokha mphindi 30 patsiku, masiku asanu ndi limodzi pa sabata, komanso nthawi yambiri komanso pa nthawi ya chakudya, komanso kulemba ntchito yawo yochita chidwi. Magulu onse ophunzirira ndi olamulira apatsidwa maola awiri okhudzana ndi zakudya zoyenera komanso zochita masewera olimbitsa thupi. Pakutha pa nthawi yophunzira, ophunzira onse anayesedwa kuti aperekedwe kwa mafuta pamimba, komanso magulu a cortisol a magazi.
Zotsatira
Zotsatira zazikulu ziwiri zinayesedwa: Choyamba, kodi kudya ndi kulingalira kwa kuchepetsa nkhawa kunachepetsanso kudya? Ndipo chachiwiri, kodi zinakhudza kuchuluka kwa mafuta a m'mimba mwa ophunzira?
- Kudya mtima kumapititsa patsogolo : Ambiri, ophunzira adakhala ndi nkhawa yambiri, osadya kwambiri poyang'ana kumverera komanso zakudya zakunja, komanso kuzindikira zambiri za thupi.
- Cortisol ndi mafuta a m'mimba : Magazi a cortisol anali otsika m'magulu onse ochiza matenda poyerekeza ndi gulu lolamulira, ngakhale kuti sizinali choncho. Pokhapokha ngati maphunziro ovuta kwambiri adasanthuledwa, komabe zigawo zochepa zinali zofunikira; ndiko kuti, kuchuluka kwa cortisol kunali kochepa kwambiri kusiyana ndi gulu lolamulira pamene anthu ochepa okhawo anayesedwa. Kuonjezera apo, ophunzira omwe anali ndi kusintha kwakukulu pakudya bwino, omwe ankadziŵa zambiri za njala yawo komanso kuti athetseretu kupanikizika, anali ndi kuchepa kwakukulu m'matumbo - mpaka 500 gm, kapena pansi pa piritsi imodzi , pakatha miyezi inayi. Kuwonongeka kwa mafuta m'mimba mwa mimba kunachitika popanda kusintha kwa thupi. Ophunzira olemera kwambiri mu gulu lolamulira, mosiyana, analemera kwambiri pa nthawi yophunzira.
Pezani Zambiri Kudya Pang'ono
Ngakhale kuti izi zinali zochepa, kafukufuku wofanana amasonyeza kuti odwala ambiri amachepetsa kuchepetsa kupanikizika ndi zozizwitsa. Zotsatira zawo zimapangitsa kuyang'ana kochititsa chidwi momwe kusinkhasinkha kwa kuchepetsa kupanikizika kungathandizire kuchepetsa kuchuluka kwa mahomoni a cortisol, ndi dontho loyenera m'matumbo a m'mimba - popanda kudya mwambo. Maphunziro a zinyama akale apeza kugwirizana pakati pa kudya kwapadera ndi komwe mafuta amaikidwa: Zofuna za zakudya (ngakhale makoswe) zimasunthika pansi pakupanikizika kuti zitha kudya mafuta ambiri ndi shuga, ndi masitolo ogwiritsira ntchito mphamvu monga mafuta akuyenda pakati pa thupi. Ofufuzawo amati maphunziro awo akusonyeza kuti kuphunzitsa mwaulemu mwa anthu kungawathandize kuthana ndi nkhawa ndi zovuta zina, zomwe zingachititse kuti thupi likhale lopanda thanzi labwino podyera bwino.
Zotsatira:
Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, Nicole Maninger, Margaret Kuwata, Kinnari Jhaveri, Robert H. Lustig, Margaret Kemeny, Lori Karan, ndi Elissa Epel. "Kuyankha Mwachangu Kupsinjika Maganizo Kudya Kuchepetsa Cortisol ndi Mafupa Amimba pakati pa Akazi Oposa Amuna Oposa Ambiri: Phunziro Lophunzitsidwa Lokhazikika. " J Obes. 2011; 2011: 651936.
Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci, ndi Brenda WJH Penninx. "Cortisol ya Urinary ndi Zaka zisanu ndi Zowopsa Zomwe Zimayambitsa Zonse ndi Matenda a Mtima Wathu." J Clin Endocrinol Metab 95: 4959-4964, 2010.
M. Nackers, Shawn N. Katterman, Brighid M. Kleinman, Megan M. Hood, Lisa Joyce A. Corsica. Kusinkhasinkha mwalingaliro monga kuloŵerera kwa kudya mowa kwambiri, kudya kwaumtima, ndi kuwonongeka kwa kulemera: Kuwongolera mwachidwi. Kudya Zokwanira. Vol. 15, Is. 2, April 2014, masamba 197,2 04