Kupeza kulemera mwadzidzidzi kumakhala kofala kwambiri m'madera akumadzulo kuti ndizolamulira osati m'malo. Ndipo ngakhale nthawi zambiri vuto ndilo zomwe mukuganiza kuti ndiko kusunga mafuta owonjezerapo chifukwa timadya makilogalamu ambiri kuposa momwe timawotchera-pali zina zomwe zingayambitse kupindula kwadzidzidzi.
Ngati mukupeza kulemera ndipo simukudziwa chifukwa chake, apa pali zifukwa zisanu ndi zitatu zomwe zimayambitsa kulemera komwe muyenera kuzidziwa.
1 - Zakudya ndi Zakudya Zakudya
Izi, mwachiwonekere, ndizokulu. Ndipo ngakhale ziri zoona kuti chiwerengero cha ma calories omwe timasunga monga mafuta chingathe kuchepetsedwa kukhala equation (mwachitsanzo, ma calories amadyetsedwa osachepera calories anatentha ofanana calories yosungidwa kapena kutayika), thupi laumulungu zimapangitsa izo zovuta kwambiri kuposa izo. Kwa matupi athu, chakudya sichisonyeza zokhazokha ndi zakudya; chakudya ndi deta. Chakudya chimene timadya chimatiuza matupi athu chinachake chokhudza chilengedwe chathu, ndipo potengera uthenga umenewo matupi athu amasintha momwe chakudya chathu chikugwiritsidwira ndi kusungidwa, kusintha momwe zikhumbo zathu zimakhudzira kapena kuponderezedwa, ndipo pang'onopang'ono kapena kuthamanga kagayidwe kameneka kathu. Choncho zomwe timadya zimakhudza kwambiri kulemera kwathu, kuphatikizapo kuchuluka kwa zakudya zomwe timadya.
Mwachitsanzo, kudya carbs ndi chiwerengero chachikulu cha glycemic kukuwonjezera insulini. Tikhoza kuganiza za insulini monga woyang'anira ndende - amatseka mafuta mu maselo athu, ndipo amakana kumasula kuti tiwothe.
Popewera carbs (makamaka mtundu wambiri wa glycemic) tikhoza kuchepetsa makilogalamu athu a insulini ndikuthandizira kukonza mafuta athu "omangidwa".
Kudya mawonekedwe kungathandizenso kulemera. Kudya zakudya zing'onozing'ono zisanu patsiku, m'malo mwa chakudya chambiri kapena chachikulu, chimalumikizidwa ndi chiopsezo chochepetsera kukhala olemera kwambiri.
Kudya chakudya cham'mawa nthawi zambiri kumaganiziranso kuchepetsa chiopsezo cha kulemera. Komabe, kudya usiku usanayambe kugona kumakhudzana ndi kunenepa kwambiri (ndi kusokonezeka kugona).
Kumbukirani kuti pamene tikukalamba, momwe matupi athu amachitira zinthu zimasintha, ndipo timakonda kulemera kwambiri kuposa momwe timachitira achinyamata osasamala. Phindu lolemetsa nthawi zambiri limapezeka popanda kusintha kwina kulikonse m'magulu athu kapena ntchito zathu - kotero "ndizosadziwika."
Ngati mukuyang'ana kuti mutayike kulemera kwanu komwe simunaphunzire, kuyesa kulumikiza kwa kalori ndikofunikira. Lowani chidziwitso chanu ku chiwerengero cholemera cha calorie cholembera pansipa kuti mudziwe kuchuluka kwa zoperewera zomwe muyenera kudya kuti mukhale wolemera.
2 - Ntchito Yopanda Thupi Yokwanira
Kukhala ndi moyo wokhazikika kumagwirizana kwambiri ndi kulemera. Ndipo kuyang'anitsitsa mauthenga ambiri ndi khalidwe lachiwerewere lomwe limachulukitsa chiopsezo chathu cha shuga ndi kunenepa kwambiri. Kodi mukufunikira kuchita masewera olimbitsa thupi ati?
3-Kutaya Kwakugona
Kugona kwa maola oposa 7 usiku uliwonse kumagwirizanitsidwa ndi kulemera. Chifukwa cha izi, mwachindunji, kuti kugona tulo kumapangitsa kuti chilakolako chochepetsetsa kutulutsa hormone leptin, chiwonjezere chilakolako chochititsa chidwi cha hormone ghrelin.
Choncho, tikagona tulo timakhala ndi njala ndipo timadya zambiri.
4 -Kuleka Kutha
Kusuta fodya, komabe chiwopsezo chachikulu ku thanzi, nthawi zambiri chimapangitsa kulemera. Ndipotu, akatswiri amati kusuta fodya kumaphatikizapo zakudya ndi zolimbitsa thupi kuti zithetse vutoli.
5 - Mankhwala osokoneza bongo
Mankhwala ambili amathandizira kulemera, kuphatikizapo:
- Mankhwala angapo omwe amagwiritsidwa ntchito pochiza matenda a maganizo monga schizophrenia, depression, ndi matenda ochititsa munthu kusinthasintha zolaula
- Steroids
- Mankhwala oletsa kubadwa
- Matenda ena a shuga
- Mankhwala ena ogwiritsidwa ntchito pa matenda opatsirana
Ngati mukuchiritsidwa ndi vuto lililonse la mankhwalawa, kambiranani ndi dokotala wanu ngati mankhwala anu angakhale akuthandizani kuti mukhale wolemera.
6 - Kusokonezeka kwa Endocrine
Matenda angapo a dongosolo la endocrine nthawi zambiri amachititsa kulemera. Izi zikuphatikizapo:
- Matenda a Cushing
- Hypothyroidism
- Matenda a Polycystic ovary (PCOS)
- Kulephera kwa homoni kukula
Mukhoza kukaonana ndi dokotala wanu kuti muwone ngati mukuyenera kuyesedwa chifukwa cha mavuto awa.
7 - Matenda a mtima
Kulephera kwa mtima ndi zotsatira za matenda a mtima, ndipo zimagwirizanitsidwa ndi kulemera kwachulukidwe chifukwa cha kusungidwa kwa madzi. Ngakhale anthu ambiri omwe ali ndi mtima wosalimba amapanga edema m'milingo, mapaundi 10 mpaka 12 a madzi amatha kusungidwa m'thupi popanda kupanga edema yooneka.
8 - Mavuto Ena Achidwi
Matenda ena angapo a zachipatala angapangitse kulemera kwa kuchititsa kusungunuka kwa madzi. Mwachitsanzo, matenda a impso, makamaka a nephrotic syndrome, angapangitse kulemera kolemera kuchokera ku edema. Mofananamo, mavuto a chiwindi monga cirrhosis akhoza kutulutsa madzi, makamaka m'mimba (chikhalidwe chotchedwa ascites). Lymphedema, kusungunuka kwa madzi komwe kumapangitsa kuti thupi likhale lopanda mphamvu, limathandizanso kulemera.
Mfundo Yofunika Kwambiri
Kwa anthu omwe ali ndi kulemera kosayembekezereka amapeza chifukwa chofala kwambiri, pofika kutali, akugwirizana ndi zizoloŵezi zabwino zodyera komanso kuchita masewera olimbitsa thupi.
Koma ngati mukupeza kulemera popanda chifukwa chomveka ndipo mukukhulupirira kuti mukudya mwanzeru komanso mukuchita zinthu zolimbitsa thupi, muyenera kufunsa dokotala wanu ngati mungakhale ndi chimodzi mwa zifukwa zina zolemetsa.
> Zotsatira:
> Allison KC, Grilo CM, Masheb RM, ndi al. Matenda Odyera Zakudya Zolimbitsa Thupi ndi Kudya Kwambiri Kwambiri Kwambiri Syndrome: Phunziro Lofananitsa la Zakudya Zakudya. J Consult Kliniki Psychol 2005; 73: 1107.
> Bhutani S, Varady KA. Kuwombera Kulimbana ndi Phwando: Ndi Njira Yanji Yokudya yomwe Ndi Yabwino Kwambiri Kupewa Matenda a Mtima? Nthenda Rev 2009; 67: 591.
> Filozof C, Fernández Pinilla MC, Fernández-Cruz A. Kusuta Fodya ndi Kulemera Kunenepa. Obes Chiviti 2004; 5:95.
> Greer SM, Goldstein AN, MP Walker. Zotsatira za Kugona Kusiya Chakudya Chakudya mu Ubongo Waumunthu. Nat Commun 2013; 4: 2259.