Kuchepetsa Kulemera Kwa Atsikana

Tsatirani izi ndi zomwe simuchita ngati muli ndi zaka 20 kapena 30

Kulemera kwa thupi kungakhale kovuta pa msinkhu uliwonse. Koma kuchepa kwa atsikana kungakhale kovuta kwambiri. Azimayi amakumana ndi mavuto amodzi pamene amayesa kuchepetsa kulemera kwa zaka za m'ma 20 ndi 30. Panthawi imeneyo, amayi ambiri amaphunzira ku koleji, kusuntha, kukwatira, kukhala ndi ana, ndi kukhazikitsa ntchito. Kusintha kwakukulu kwa moyo kumeneku kungachititse kuti kulemera kukhale kosavuta komanso kulemera kumakhala kovuta kwambiri.

Kutaya kwa kuchepa kwa atsikana: Dos ndi Don'ts

Malangizo a zaumoyo a amayi omwe ali ndi zaka zapakati pa zaka makumi awiri ndi makumi awiri ayenera kulingalira za khalidwe lapadera la moyo, zovuta zamaganizo, ndi kusintha kwa chikhalidwe komwe kumachitika m'kati mwa zaka khumi. Zonsezi sizingagwiritsidwe ntchito kwa inu. Sakanizani mndandanda kuti muone kuti ndi chizolowezi chiti chimene mungachite kuti muchepetse.

• Mvetserani kusintha pang'ono kwa zakudya zanu. Phunziro lopindulitsa kulemera kwapadera lomwe linafalitsidwa mu JAMA linayesa momwe mtsikana ayenera kuwonjezera kuchuluka kwake kwa caloric kudya kuti achoke ku BMI yachiwiri ya 23 mpaka BMI yochuluka kwambiri ya zaka 29 pazaka 28. Ochita kafukufuku anaganiza kuti kuwonjezereka pang'ono kwa makilomita 370 patsiku kungapange chinyengo. Mwachindunji, kuwonjezera katsulo kamodzi kokhala shuga wotsekemera ndi kuyenda kamphindi imodzi patsiku kungapange kusintha kwakukulu koti, ngati mobwerezabwereza, kungapangitse kuwonjezeka kwa BMI.
  
• Musataye minofu. Matenda amachititsa kuti thupi lanu likhale ndi thanzi labwino. Zoonadi, mapulojekiti olimbitsa thupi amathandiza kukuthandizani kuti mukhale ndi mphamvu. Koma muyeneranso kupeŵa kudya zakudya za fad ndi machitidwe otha kulemera kwa thupi komanso ngakhale masewera olimbitsa thupi omwe amalimbikitsa kupwetekedwa kwa minofu. Malinga ndi Ariane Hundt, MS, " madzi amatsuka , zakudya zamakono komanso mafilimu aatali nthawi yaitali amachititsa kuti minofu yanu ichepetse, zomwe zimachepetsanso kuchepa kwa thupi lanu ndipo zimakupangitsani kuti muzidya mofulumira mukamayambiranso kudya." Hundt ndiye woyambitsa a Bridge Bridge Bootcamp kumene amaphunzitsa atsikana kuti akhale oyenera komanso okhutira.

• Pezani kugona mokwanira. Zimakhala zosavuta kuti mugone tulo tochepa mukakhala aang'ono. Ngati muli ndi ana aang'ono m'nyumba mwanu, simungathe kusankha. Koma ngati mukuyesera kuchepetsa thupi lanu mu 20 ndi 30, mumagona. Ochita kafukufuku apeza kuti timapanga zosankha zabwino pazomwe timapuma bwino. Choncho ngati zikukuvutani kukhala kutali ndi zakudya zopanda phindu, yesetsani kuwonjezera tulo kuti mutaya thupi .
  

• Musamadye zakudya zosakaniza ndi shuga wowonjezera. N'zosavuta kutenga chakudya chopanda kanthu pa ntchentche mukakhala otanganidwa. Koma ngati mutasankha zakudya zopanda kanthu ndi shuga wochulukirapo zidzakhala zovuta kuti muthe kutaya mafuta. "Kuti muwonetsetse kuti muli ndi mafuta ochepa, mukufuna kuphunzira za kuwonongeka kwa mafuta, zomwe zikutanthauza kuti mukuphatikiza mapuloteni ndi masamba 5 patsiku ndikusakaniza shuga ndi zakudya zowonongeka ," anatero Ariane. Malangizo ake amathandizidwa ndi kafukufuku. Kafukufuku wina omwe adafufuza amayi pafupifupi 9000 anapeza kuti amayi omwe amadya chakudya chochepa kwambiri amakhala ndi thupi lolemera mu 20s.
  
• Khulupirirani nokha. Sizimveka ngati njira yovuta, koma ngati simukukhulupirira kuti mukhoza kuchepetsa thupi mukhoza kugwira ntchito yaikulu kapena ayi. Ariane akufotokoza kuti amathandizanso kuchepetsa kulemera kwa thupi. Iye anati: "Ngakhale anthu atasiya kulemera kwawo akangowataya zimadalira kwambiri maganizo awo ndi kuganiza kwawo," akutero. "Ngati wina akuganiza kuti kufika pa cholinga chanu kulemera ndiye kutha kwa khama lanu ndiye kusintha sikudzatha. Komanso, munthu amene akupitiriza kudziona kuti ndi wolemera kapena wosayenerera adzachita mogwirizana ndi kusintha kwake komweku. "
  
• Zimapereka ku moyo wa nthawi yaitali. Masiku a zakudya zowonjezera zatha. Ngati mukufuna kutaya thupi ngati mtsikana ndikusunga bwino, chinthu chokha chomwe chidzagwiritse ntchito ndi kusintha kwa nthawi yayitali pazochita zanu ndi kudya. "Mukapanda kusankha kusintha moyo wanu ndikusiya kudya, simudzawona kusintha kosatha. Kusankha kuti kusintha kwa zakudya zina ndi kofunikira kuti mukhale wathanzi, oyenera komanso wotsamira amachititsa kuti kusamalirako kukhale kosavuta. Dziwani kuti kutaya thupi sikumatha pamene mukwaniritsa zolinga zanu koma muyenera kukhalabe ndi thanzi labwino, wathanzi komanso wathanzi. "

Ndondomeko yanu ndi moyo wanu zingasinthe kwambiri pamene ndinu mtsikana, koma thupi lanu silikuyenera. Gwiritsani ntchito nzeru zamaganizo ndi zowonongeka zowononga kulemera kwa thupi ndi kuchepetsa kulemera kwa moyo wanu mu 40 ndi kupitirira.

_Zotsatira:

_{K Ball, D. Crawford. "Kafukufuku wokhudzana ndi maganizo, zachikhalidwe ndi zachilengedwe zokhudzana ndi kunenepa kwambiri komanso kulemera kwa atsikana." International Journal of Obesity February 2006.}

_{Kylie Ball, W. Brown, David Crawford. "Ndi ndani yemwe sali wolemetsa? Zowonjezera ndi zowonongeka za kuchepetsa kulemera kwa atsikana." International Journal of Obesity December 2002.}

_{Martijn B. Katan, PhD; David S. Ludwig, MD, PhD. "Zowonjezera Zowonjezera Chifukwa Chakudya Zimakhala Zambiri-Koma Zimakhala Zambiri Motani?" Journal of the American Medical Association Pa January 6, 2010.}