Mmene Mungasamalire Kufooka Zakudya ndi Kupanikizika

Kodi pulogalamu yanu yolemetsa imakugwetsani pansi? Kodi mumadwala zakudya zomwe mumatopa komanso nthawi zambiri mumavutika maganizo? Simuli nokha. Kuyesera kuchepetsa thupi kungakhale kotopetsa. Ndipo kukakamizidwa kuti muchepetse thupi kungayambitse nkhaŵa. Kuti muchepetse kutaya thupi ndi kutopa, choyamba mvetserani chifukwa chake mutengepo gwero.

7 Zomwe Zimayambitsa Kusowa Kupanikizika

Zingakhale zothandiza kudziwa chifukwa chake mumatopa komanso mukuvutika maganizo.

Kumvetsetsa gweroli kudzakuthandizani kupeza yankho. Onani ngati chimodzi mwazifukwa zomwe zimayambitsa matenda ovutika maganizo zimadziwika bwino.

1. Kutopa. Mukamachepetsa mphamvu zanu, mphamvu zanu zimatha. Ndipo ngati muwonjezera pulogalamu yatsopano yogwiritsa ntchito zosakaniza, si zachilendo chifukwa ena a dieters amadandaula kuti akhala otopa kwambiri. Pambuyo pake, pulogalamu yanu yochita masewera olimbitsa thupi ikhoza kukuthandizani kuti mukhale olimbikitsidwa, koma kutaya koyambirira kwa mphamvu kungachititsenso kuti mumve bwino.
2. Chakudya Chochepa Chake Chakudya / Zamadzimadzi Ngati mwasankha kuti mupite zakudya zochepa kwambiri kapena zakudya zamadzimadzi, mukhoza kukhala ndi nkhawa chifukwa chosowa zakudya zabwino. Muyenera kuchita VLCD pokhapokha kuyang'aniridwa ndi katswiri wa zaumoyo, komabe ngakhale mutayang'anitsitsa thanzi lanu, ndizotheka kuti thupi lanu lidzachitapo kanthu kuwonongeka kwakukulu kwa ma calories. Zakudya zamadzimadzi zingayambitse nkhawa chifukwa chakuti simudyanso kudya.

1. Cortisol. Mayesero am'zipatala awonetsa kuti kuchepetsa kalori kumapangitsa kuchuluka kwa thupi la cortisol, hormone yanu yachisokonezo. Ngakhale kuti hormone imathandiza kwambiri thupi lanu, zizindikiro zaportisol zingapangitse kusintha kwa thupi lomwe silikuyenda bwino, monga mphamvu yapamwamba ya magazi, kuchepetsa chitetezo chokwanira komanso kusokonezeka kwa chidziwitso. Kwa zaka zambiri, kuchuluka kwa cortisol kungakuike pa chiopsezo chachikulu cha kuvutika maganizo.

1. Kudya Kwambiri. M'dziko langwiro, dieters sichidzagwera pa ngoloyo. Koma, nthawi zambiri, kuchepetsa kalori ya nthawi yayitali kumayambitsa dieters kuti adye, nthawi zina mobwerezabwereza. Ofufuza anapeza kuti m'kupita kwa nthaŵi, mabinja amatha kuwonongera thupi, manyazi, ndipo amakhala pachiopsezo chachikulu.
2. Mankhwala. Mankhwala ochepetsa kutaya thupi amathandiza anthu ena. Koma zotsatira zake zimayambitsa nkhawa kapena kupsinjika maganizo. Mwachitsanzo, anthu omwe amatenga Alli kapena Xenical (orlistat) akhoza kukhala ndi mafuta ochepa omwe angakhale ovuta ngati adya mafuta ochuluka kwambiri. Mkhalidwewo ukhoza kukhala wamanyazi ndi wopanikizika. Qysmia , mankhwala atsopano a mankhwala ovomerezeka, amakhalanso ndi zotsatira zoyipa monga kuphwanya maganizo, mavuto a maganizo, kusowa kovuta, ndi kusaganizira bwino.
3. Kutonthozedwa (zakudya). Kudya kumalimbikitsa mtima. Pamene sitidzakhala ndi chimwemwe chodya, si zachilendo kumva kuti tawonongeka. Phunziro limodzi laling'ono linapeza kuti abambo ndi amai pa zakudya adayamba kuganizira kwambiri za chakudya, anali ndi zolimbikitsana kuti azidyera mobwerezabwereza, ndipo amakhala osowa kudya. Dieters angakumane ndi mavuto amkati akakhala ndi zisankho zokhudzana ndi kudya zakudya zomwe ankakonda.

1. Zolinga Zopanda Pake. Ngati mutayambitsa ndondomeko yanu yolemetsa, mumalongosola zolinga zazing'ono komanso za nthawi yayitali pachiyambi. Koma ngati zolingazo sizingatheke, zikhoza kuwombera mosavuta. Kusakwaniritsa zolinga zanu kumapangitsa kuti mukhumudwe, kukhumudwa kapena kulephera. Kafukufuku wina anapeza kuti izi zikhoza kuchitika ngati mupita zakudya zochepa kwambiri. Ofufuza apeza kuti anthu omwe amapita ku VLCD amakhala ochepetsetsa kukula kwa thupi lawo.

Mmene Mungasamalire Kutaya Kwambiri Kwambiri Kutopa ndi Kupsinjika Maganizo

Gwiritsani ntchito zipangizozi kuti mukhale ndi nkhawa yeniyeni yomwe imakhalapo pamene mukuyesera kulemera.

Zida zimenezi zingathandizenso anthu oyandikana nawo akupereka chithandizo china.

• Njira 5 Zapamwamba Zopangira Kudyetsa Zosavuta
• Njira Zowononga Zolemera Zolimbitsa Mphamvu ndi Kuthetsa Kutopa
• Njira 7 Zowonjezera Chilimbikitso cha Kutaya Kwambiri
• Mmene Mungadzilimbikitsire
• Tiyenera Kudzipindula Popanda Chakudya

_Zotsatira:

_{Cargill, BR, Clark, MM, Pera, V., Niaura, RS ndi Abrams, DB "Kudya Zakudya, Thupi, Kutaya Mtima, ndi Kuchita Zogwirira Ntchito M'zipatala Zonse Zomwe Anthu Ambiri Amakhalako." Kunenepa Kwambiri September 6, 2012.}

_{Clare Warren, Peter J. Cooper. "Zotsatira zamaganizo za kudya." British Journal of Clinical Psychology September 1988.}

_{Janet Tomiyama, PhD, Traci Mann, PhD, Danielle Vinas, BA, Jeffrey M. Hunger, BA, Jill DeJager, MPH, RD ndi Shelley E. Taylor, PhD. "Kudya kwa Kalori Wochepa Kumachepetsa Cortisol." Mankhwala a Psychosomatic April 2010.}

_{PM O'Neil ndi MP Jarrell. "Maganizo okhudza kunenepa kwambiri komanso zakudya zochepa kwambiri." American Journal of Clinical Nutrition July 1992.}