Mmene Kusintha Kusinthira Kutayika kwa Mafuta
Kuchepetsa mafuta a thupi kumakhala ngati kulimbana, makamaka ngati mukugwiritsa ntchito mphamvu pogwiritsa ntchito masewera olimbitsa thupi komanso osawona zotsatira. Zakudya zathu zingakhalenso zathanzi ndipo thupi lathu likukanabe kusiya mafuta. Kodi mwaganiza kuti kulephera kutaya mafuta kungabwere chifukwa cha zifukwa zina zosagwirizana ndi kudya kapena kudya?
Pamene sitingathe kutaya mafuta pamene tikukhala ndi thanzi labwino, ndi nthawi yokumba mozama chifukwa chake. Kodi muli pantchito yopanikizika kwambiri kapena mukukumana ndi mavuto osaneneka kuchokera ku zovuta za moyo? Kodi thupi lanu silikumverera bwino, lopanda nzeru ndi chizolowezi chodwala? Kodi mukuchita chiyani ndi moyo wanu wamtundu komanso kumwa mowa? Kodi zingakhale zotheka kuti simukudya bwino mafuta ? Kuyang'ana zifukwa zosadziwika kuti mafuta ali ndi mphamvu kuti ayambe kukhetsa.
Kupanikizika ndi Kutayika kwa Mafuta
Tonsefe timakhala ndi nkhawa m'moyo, koma zingakhale vuto lalikulu lomwe limakhudza maganizo athu, makhalidwe athu, ndi thanzi lathunthu. Kafukufuku amasonyeza kuti kupanikizika nthawi zonse ndi vuto kwa anthu ambiri ndipo limakhala ndi mavuto aakulu. Kupanikizika komweku kukuwonetseratu kumayambitsa kupweteka kwa mankhwala a adrenal kutulutsa mankhwala (cortisol) m'thupi lathu. Hormone ya Cortisol imalumikizidwa ndi kulemera komanso kusakhoza kutaya mafuta.
Pamene kupsinjika kuli kwakukulu komanso kumapitirira, kufotokoza kwa cortisol kuli pa katundu wambiri. Kafukufuku wina amasonyeza kuti "kuyang'ana kwa cortisol pa nthawi yayitali kungayambitse kulemera kwa njala monga momwe chilakolako chanu ndi insulin zikuwonjezerekera." Izi zimasonyeza kuti zimakhala ndi mbali yaikulu m'matupi athu omwe amagwira mafuta, makamaka pamimba.
Kutulutsa Mabakiteriya Angakhudze Kukhala Fat
Yankho la kusataya mafuta lingakhale mabakiteriya omwe amakhala mumatumbo anu. Tonse tili ndi zabwino ndi zoipa m'mabateria, koma pamene msinkhu umasintha kwambiri ku mbali "yoyipa", ikhoza kuyambitsa maonekedwe a mafuta. Izi zimatanthawuza kuti thupi lathu limagwiritsidwa ntchito ndi mabakiteriya oyipa omwe amasankha kutembenuza chakudya chomwe timadya ku mafuta osungidwa. Masamu ophweka amachititsa mabakiteriya oipa, mafuta ambiri.
Kuti tiwongole mabakiteriya , tidzasintha miyambo yathu. Kafukufuku akuwonetsa kudya zakudya zopanda mphamvu zomwe zimapangitsa kuti mabakiteriya akhale ndi thanzi labwino. Mwa kusinthanitsa zakudya zowonongeka kuti zisankhidwe bwino, tidzatha kulimbikitsa mabakiteriya abwino ndi kulimbikitsa kutaya kwa mafuta.
Kumwa Mowa Kumaletsa Kuwonongeka kwa Mafuta
Kafukufuku wasonyeza mowa kuti ateteze mafuta oyaka ndi kusokoneza njira zowonongeka zamagetsi. Ola losangalala silimveka ngati likuletsa kuti titha kutaya mafuta. Vuto lakumwa mowa mwachizoloŵezi ndilo kusowa mphamvu. Ambiri a ife sitingathe kudziletsa tokha kumwa mowa, makamaka m'makhalidwe abwino. Ma calories opanda kanthu omwe amamwa mowa amachitidwa mosiyana mu thupi ndipo sachita kalikonse koma kuwonjezera ma inchesi ku nsalu yanu. Ngati kutaya kwa mafuta kwakhala kovuta, kuchepetsa kumwa mowa wanu kungakhale malo abwino kuti musinthe.
Kodi Mukudya Chachilungamo?
Mudakhala mukudya zomwe mukuganiza kuti ndizokonzekera zakudya zabwino ndikusawona zotsatira za kutayika kwa mafuta. Kodi zomwe zikuchitika zikuchitika bwanji? Zinthu zambiri zikhoza kuchitika ndikuyang'ana moona mtima chakudya chanu chofunikira. Kusadya makilogalamu okwanira kungakhale kovuta kuti thupi lanu likhale ndi njala ndi kusungira malo ogulitsa mafuta. Kudya makilogalamu ambiri patsiku ndi zigawo zazikulu zingathe kuwonjezera kuwonjezera mafuta a thupi.
Kodi mukugwera zakudya zowonongeka zopanda mafuta ndi kuganiza kuti palibe shuga kuti mwaligonjetsa mailode chifukwa cha kutayika kwa mafuta? Kodi mwachotsa zakudya zofunika pa zakudya zanu? Izi ndi mafunso ochepa oyenera kuwunika pamene mukuyesa ngati mukudya bwino kuti thupi lichepetse.
Bonasi: Nthawi YOKHALA!
Kodi mumagwiritsa ntchito ndalama zingati pa sabata ndipo mumadzivutitsa nokha? Kodi mukukweza thukuta lanu? Kodi mtima wanu umathamanga kwa mphindi 20-30 pa gawo? Kuchita masewera olimbitsa thupi kumagwirizanitsa ndi kuchepetsa kupanikizika, kutayika kwa mafuta, komanso thanzi labwino. Ndikofunika kuchita masewera 3 mpaka 5 pa sabata kuphatikizapo pulogalamu yathanzi. Thupi lachilendo limayambitsa mafuta ena osafuna.
> Zotsatira:
> Zamtsogolo Zamankhwala, Microbiology, Chiyanjano pakati pa matumbo okhudzidwa ndi kulemera kwa anthu, Vol. 7, No. 1, masamba 91-109, Emmanouil Angelakis et al., 2015
> Mankhwala ndi Mankhwala a Anthu Wolemba Manuscript, Kugwirizana pakati pa kudya kwa mowa, mafuta a thupi, ndi zochitika zathupi - kuphunzira kwa anthu, Suthat Liangpunsakul, MPH et al., 9/10
> Kukhutira Kutayika Kunenepa, njira zowononga kulemera kwa kupambana; nutrition.gov, 4/17/2015
> Proceedings of The National Academy of Sciences of the United States of America, Kupanikizika Kwambiri ndi Kunenepa Kwambiri: Lingaliro latsopano la "chakudya cholimbikitsa", Mary F. Dallman et al., 5/14/03