Izinto ezili-12 ezenza ukuba uzuze iBel Fat

Umxholo

• 1. Ukutya neziselo ezineswekile
• 2. Utywala
• 3. Amafutha eTrans
• 4. Ukungasebenzi
• 5. Izidlo ezisezantsi zeProteni
• 6. Ukuyeka ukuya exesheni
• 7. Intsholongwane engalunganga yeGut
• 8. Ijusi yeziqhamo
• 9. Uxinzelelo kunye neCortisol
• 10. Ukutya okuneFayibha ephantsi
• 11. Imfuza
• 12. Ukungalali ngokwaneleyo
• Thatha uMyalezo waseKhaya

Amafutha esisu angaphezulu asempilweni.

Ingumngcipheko wezifo ezinjenge-metabolic syndrome, uhlobo lwesibini lweswekile, isifo sentliziyo kunye nomhlaza (1).

Igama lezonyango elinamafutha angenampilo esiswini "ngamafutha e-visceral," ebhekisa kumanqatha ajikeleze isibindi kunye namanye amalungu esiswini sakho.

Nditsho nabantu abanesisindo esiqhelekileyo abanamafutha angaphezulu esiswini banomngcipheko okhulayo weengxaki zempilo ().

Nazi izinto ezili-12 ezikwenza ukuba utyebe esiswini.

1. Ukutya neziselo ezineswekile

Abantu abaninzi bathatha iswekile eninzi yonke imihla kunokuba beqonda.

Ukutya okuneswekile eninzi kubandakanya iikeyiki kunye neelekese, kunye nezinto ezibizwa ngokuba "zezempilo" njengama-muffins kunye neyogathi efriziwe. Isoda, iziselo zekofu ezinencasa kunye neti emnandi zezinye zezona ziselo zidumileyo ezineswekile.

Izifundo zokujonga zibonise ikhonkco phakathi kokutya iswekile ephezulu kunye nokutya okunamafutha esiswini. Oku kunokuba ikakhulu kungenxa yomxholo ophezulu we-fructose weswekile eyongeziweyo (,,).

Zombini iswekile yesiqhelo kunye nesiraphu yengqolowa ephezulu ye-fructose ziphezulu kwi-fructose. Iswekile rhoqo ine-50% ye-fructose kunye nesiraphu yengqolowa ephezulu ene-55% ye-fructose.

Kuphononongo olulawulwayo lweeveki ezili-10, abantu abatyebe kakhulu kwaye batyebe kakhulu abatya iipesenti ezingama-25 zeekhalori njengeziselo ezinxilisayo ze-fructose kwisondlo sokugcina ubunzima bafumana ukwehla kobuntununtunu be-insulin kunye nokwanda kwamafutha esiswini ().

Isifundo sesibini sichaze ukuncitshiswa kokutshiswa kwamafutha kunye nenqanaba lokutya emzimbeni phakathi kwabantu abalandela ukutya okune-fructose efanayo ().

Nangona iswekile eninzi ngayo nayiphi na indlela inokukhokelela ekuzuzeni ubunzima, iziselo ezineswekile zinokuba yingxaki ngakumbi. Isodas kunye nezinye iziselo ezinencasa zenza kube lula ukusebenzisa idosi enkulu yeswekile ngexesha elifutshane kakhulu.

Ngaphezulu, izifundo zibonise ukuba iikhalori ezingamanzi azinampembelelo ifanayo kumnqweno wokutya njengeekhalori ezivela kukutya okuqinileyo. Xa usela iikhalori zakho, ayikwenzi uzive ugcwele ukuze ungabuyisi ngokutya okunye ukutya endaweni yoko (,).

Ukutya rhoqo iziyobisi kunye neziselo ezineswekile eninzi okanye isiraphu yengqolowa ene-fructose inokubangela ukutyeba kwesisu.

2. Utywala

Utywala bunokuba nempembelelo kwaye bunobungozi.

Xa isetyenziswe kumyinge ophakathi, ngakumbi njengewayini ebomvu, inokuwunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nemivumbo (10).

Nangona kunjalo, ukusela kakhulu utywala kunokubangela ukudumba, isifo sesibindi kunye nezinye iingxaki zempilo ().

Olunye uphononongo lubonakalisile ukuba utywala buthintela ukutshiswa kwamanqatha kwaye ikhalori ezigqithileyo etywaleni zigcinwa njengenqatha lesisu-yiyo loo nto igama "isisu sebhiya" ().

Izifundo zidibanise ukuselwa kotywala obuninzi kunye nokufumana ubunzima phakathi. Olunye uphononongo lufumanise ukuba amadoda asele ngaphezulu kwezintathu iziselo ngemini ayengama-80% amathuba okuba namanqatha esisu angaphezulu kunalawo ayesele utywala obuninzi (,).

Ubungakanani botywala obuselwe kwisithuba seeyure ezingama-24 bukwadlala indima.

Kwesinye isifundo, abaseli bemihla ngemihla abasela isiselo esingaphantsi kwesinye ngemini bathambekele ekubeni namanqatha asezantsi esiswini, ngelixa abo babesela kambalwa kodwa besela iziselo ezine nangaphezulu “ngeentsuku zokusela” babenamathuba amaninzi okuba namafutha esiswini ().

Ukusela kakhulu utywala kunyusa umngcipheko wezifo ezininzi kwaye kunxulunyaniswa namafutha esisu agqithisileyo.

3. Amafutha eTrans

Amafutha eTrans ngamafutha angenampilo kwiplanethi yethu.

Zenziwe ngokudibanisa i-hydrogen kumafutha angafakwanga ukuze zibenze bazinze.

Amafutha eTrans ahlala esetyenziselwa ukwandisa ubomi beshelfu yokutya okuhlanganisiweyo, okufana neemuffin, imixube yokubhaka kunye nabaqhekezi.

Amafutha eTrans abonakalisiwe ukuba abangela ukudumba. Oku kungakhokelela kukunganyangeki kwe-insulin, isifo sentliziyo kunye nezinye izifo ezahlukeneyo (, 17,,).

Kukwakho nolunye uphononongo lwezilwanyana olucebisa ukuba ukutya okuqukethe amafutha atshintshisanayo kunokubangela ukutyeba okungaphezulu kwesisu (,).

Ekupheleni kwesifundo seminyaka emi-6, iinkawu zondla i-8% yokutya okunamafutha zaze zafumana ubunzima kwaye zanamafutha angama-33% ngaphezulu esiswini kunenkawu ezondla i-8% yokutya okunamafutha, nangona omabini la maqela efumana iikhalori ezaneleyo ukugcina ubunzima bawo () .

Amafutha eTrans anyusa ukudumba okunokuqhuba ukuxhathisa kwe-insulin kunye nokuqokelelwa kwamafutha esiswini.

4. Ukungasebenzi

Ukuhlala phantsi ungenye yezona zinto zibeka emngciphekweni impilo enkenenkene ().

Kule minyaka imbalwa idlulileyo, abantu ngokubanzi baye bangasebenzi. Oku kunokwenzeka ukuba kudlale indima kumanqanaba anyukayo okutyeba kakhulu, kubandakanya ukutyeba esiswini.

Olona vavanyo luphambili ukusukela ngo-1988 ukuya ku-2010 e-US lufumanise ukuba kukho ukonyuka okubonakalayo kokungasebenzi, ubunzima kunye nesisu esiswini kumadoda nabasetyhini ().

Olunye uphononongo lokujonga luthelekisa abantu basetyhini ababukele ngaphezulu kweeyure ezintathu zomabonwakude ngemini kunabo babukela ngaphantsi kweyure enye ngosuku.

Iqela elibukele ngakumbi i-TV beliphantse kabini umngcipheko "wokutyeba kakhulu esiswini" xa kuthelekiswa neqela elibukele umabonwakude omncinci ().

Olunye uphononongo lukwacebisa ukuba ukungasebenzi kunegalelo ekufumaneni kwakhona amanqatha esisu emva kokuphulukana nobunzima.

Kolu phando, abaphandi baxela ukuba abantu abenza uxhathiso okanye umthambo we-aerobic unyaka omnye emva kokulahla ubunzima babekwazi ukuthintela ukubuyela kwamafutha esiswini, ngelixa abo bangazange balolonge umzimba babenokwanda okungama-25-38% kumanqatha esisu ().

Ukungasebenzi kunokukhuthaza ukwanda kwamafutha esiswini. Ukuxhathisa kunye nokuzivocavoca i-aerobic kunokuthintela ukubuyela kwakhona kwamafutha esiswini emva kokuhla kobunzima.

5. Izidlo ezisezantsi zeProteni

Ukufumana ukutya okwaneleyo kwiprotheyini yenye yezona zinto zibalulekileyo ekuthinteleni ukutyeba.

Ukutya okuneproteyini ephezulu kukwenza uzive ugcwele kwaye wanelisekile, wandise umlinganiso we-metabolic kwaye ukhokelele ekunciphiseni okuzenzekelayo kokutya ikhalori (,).

Ngokuchasene noko, ukutya iiprotein ezisezantsi kunokubangela ukuba ufumane amanqatha esisu ngaphezulu kwexesha elide.

Izifundo ezininzi zokujonga ziphakamisa ukuba abantu abasebenzisa elona nani liphezulu leeprotheyini mancinci amathuba okuba babe namafutha esiswini (,,).

Ukongeza, izifundo zezilwanyana zifumanise ukuba ihomoni eyaziwa ngokuba yi-neuropeptide Y (NPY) ikhokelela ekunyukeni komnqweno wokutya kunye nokukhuthaza ukuzuza kwamafutha esiswini. Amanqanaba akho e-NPY anyuka xa iprotein yakho yokutya iphantsi (,,).

Ukutya iiprotheyini ezisezantsi kunokuqhuba indlala kunye nokufumana amafutha kwisisu. Inokwandisa ihormone yendlala ye-neuropeptide Y.

6. Ukuyeka ukuya exesheni

Ukufumana amafutha esiswini ngexesha lokuyeka ukuya exesheni kuqheleke kakhulu.

Ngexesha lokufikisa, ihomoni estrogen ibonisa ukuba umzimba uqalise ukugcina amanqatha esinqeni nasemathangeni ukulungiselela ukukhulelwa okunokubakho. La mafutha angaphantsi ayingozi, nangona kunokuba nzima kakhulu ukuphulukana nawo kwezinye iimeko ().

Ukuyeka ukuya exesheni kwenzeka emva konyaka omnye umntu exesheni.

Ngalo lonke eli xesha, amanqanaba e-estrogen ehla kakhulu, ebangela amanqatha ukuba agcinwe esiswini, endaweni yokuba esinqeni nasemathangeni (,).

Abanye abantu basetyhini bafumana amanqatha amaninzi esiswini ngeli xesha kunabanye. Oku kusenokubangelwa yimfuza, kunye nobudala obuqala ukuya exesheni. Olunye uphononongo lufumanise ukuba abasetyhini abagqibe ukuyeka ukuya exesheni besebancinci bathambekele ekufumaneni amanqatha asesiswini ().

Utshintsho lweHormonal xa uyeka ukuya exesheni kukhokelela kutshintsho ekugcinweni kwamafutha ukusuka esinqeni nasemathangeni ukuya kumanqatha e-visceral esiswini.

7. Intsholongwane engalunganga yeGut

Amakhulu eentlobo zebhaktheriya ahlala emathunjini akho, ikakhulu kwikholoni yakho. Ezinye zezi bhaktiriya zinceda impilo, ngelixa ezinye zinokubangela iingxaki.

Iibhaktheriya emathunjini akho ziyaziwa nangokuthi i-gut flora okanye i-microbiome. Impilo yamathumbu ibalulekile ekugcineni amajoni omzimba asempilweni kunye nokuphepha izifo.

Ukungalingani kumathumbu ebacteria kunyusa umngcipheko wokukhula kohlobo lweswekile 2, isifo sentliziyo, umhlaza kunye nezinye izifo ().

Kukwakho nolunye uphando olucebisa ukuba ukulinganisela okungenampilo kwamathumbu ebacteria kunokukhuthaza ukuzuza ubunzima, kubandakanya amanqatha esiswini.

Abaphandi bafumanise ukuba abantu abatyebe kakhulu bahlala benamanani amakhulu Imikhosi iintsholongwane kunabantu abanobunzima obuqhelekileyo. Uphononongo lubonisa ukuba ezi ntlobo zebhakteria zinokunyusa inani leekhalori ezixutywe kukutya (,).

Olunye uphononongo lwesilwanyana lufumanise ukuba iimpuku ezingenabhakteria zifumene amanqatha amaninzi xa zifumana ukufakelwa kwe-fecal yeebhaktiriya ezinxulumene nokukhuluphala, xa kuthelekiswa neempuku ezifumene iibhaktheriya ezinxulunyaniswa nokuqina ().

Izifundo kumawele atyebileyo kwaye atyebile kunye noomama babo baqinisekisile ukuba kukho into "engundoqo" eqhelekileyo yeentyatyambo ekwabelwana ngazo phakathi kweentsapho ezinokuchaphazela ukutyeba, kubandakanya nalapho kugcinwa khona ubunzima ().

Ukuba nokungalingani kwamathumbu ebacteria kunokubangela ukutyeba, kubandakanya amanqatha esisu.

8. Ijusi yeziqhamo

Ijusi yeziqhamo sisiselo esinencasa yeswekile efihlakeleyo.

Nokuba ijusi yeziqhamo eyi-100% engenaswekile iqulethe iswekile eninzi.

Ngapha koko, i-8 oz (250 ml) yejusi yeapile kunye necola nganye inezigrama ezingama-24 zeswekile. Inani elifanayo lejusi yomdiliya lipakisha i-32 gram yeswekile (42, 43, 44).

Nangona incindi yeziqhamo ibonelela ngeevithamini kunye neeminerals, i-fructose enayo inokuqhuba ukunganyangeki kwe-insulin kunye nokukhuthaza ukuzuza kwamafutha esiswini ().

Ngaphezu koko, ngomnye umthombo weekhalori ezingamanzi ekulula ukuzisebenzisa, kodwa zisasilela ukwanelisa ukutya kwakho ngendlela efanayo nokutya okuqinileyo (,).

Ijusi yeziqhamo sisiselo esineswekile ephezulu esinokukhuthaza ukunganyangeki kwe-insulin kunye nokufumana amafutha kwisisu xa usela kakhulu kuso.

9. Uxinzelelo kunye neCortisol

I-Cortisol yihomoni ebalulekileyo ekusindeni.

Iveliswa ngamadlala adrenal kwaye yaziwa ngokuba yi "hormone yoxinzelelo" kuba iyanceda umzimba wakho ukunyusa impendulo yoxinzelelo.

Ngelishwa, inokukhokelela ekuzuzeni ubunzima xa iveliswa ngokugqithisileyo, ngakumbi kwingingqi yesisu.

Kubantu abaninzi, uxinzelelo luqhuba ukutya kakhulu. Kodwa endaweni yeekhalori ezigqithisileyo ezigcinwe njengamanqatha kuwo wonke umzimba, i-cortisol ikhuthaza ukugcinwa kwamafutha esiswini (,).

Into enomdla kukuba, abasetyhini abanamanqatha amakhulu ngokulingana nehips zabo bafumanekile ukuba bakhuphe i-cortisol ngakumbi xa bexinekile ().

Ihomoni i-cortisol, efihliweyo ukuphendula kuxinzelelo, inokukhokelela kukunyuka kwamafutha esiswini. Oku kuyinyani ngokukodwa kubafazi abanamaqondo aphezulu esinqeni ukuya esinqeni.

10. Ukutya okuneFayibha ephantsi

Ifayibha ibaluleke kakhulu kwimpilo elungileyo kwaye ulawula ubunzima bakho.

Ezinye iintlobo zefayibha zinokukunceda uzive ugcwele, uzinzise iihormone zendlala kwaye unciphise ukufunxeka kwekhalori ekutyeni (, 50).

Kuphononongo lokujonga lwamadoda nabasetyhini abayi-1,114, ukutya ifayibha enyibilikayo kunxulunyaniswa nokunciphisa amafutha esiswini.Kukonyuka kwe-gram ye-10 nganye kwifayibha enyibilikayo bekukho ukuncipha kwe-3.7% kukuqokelelwa kwamafutha esiswini ().

Ukutya okuphezulu kwiicarbs ezicociweyo kunye nefayibha ephantsi kubonakala kunesiphumo esichaseneyo nokutya kunye nokuzuza ubunzima, kubandakanya ukwanda kwamafutha esiswini (,,).

Olunye uphononongo olukhulu lwafumanisa ukuba ukutya okune-fiber ephezulu okusanhlamvu kunxulunyaniswa namanqatha esisu anciphisiweyo, ngelixa iinkozo ezicoliweyo zinxulunyaniswa nokunyuka kwamafutha esiswini ().

Ukutya okuphantsi kwifayibha kunye nokutya okuphezulu okuziinkozo kunokukhokelela ekunyukeni kwamafutha esiswini.

11. Imfuza

Imfuza idlala indima enkulu kumngcipheko wokutyeba kakhulu ().

Ngokufanayo, kubonakala ngathi utyekelo lokugcina amanqatha esiswini luchaphazeleka kwimfuza (,,).

Oku kubandakanya i-gene ye-receptor elawula i-cortisol kunye nohlobo lweekhowudi ze-leptin receptor, elawula ukutya ikhalori kunye nobunzima ().

Kwi-2014, abaphandi bachonga iintlobo ezintathu zemfuza ezinxulunyaniswa nokwanda komyinge ukuya esinqeni kunye nokukhuluphala esiswini, kubandakanya ezimbini ezazifunyanwa kuphela kwabasetyhini ().

Nangona kunjalo, uphando oluninzi ngakumbi kufuneka lwenziwe kule ndawo.

Iimpawu zemvelo zibonakala ngathi zidlala indima kwinqanaba eliphezulu le-hip kunye nokugcinwa kweekhalori ezingaphezulu njengamafutha esisu.

12. Ukungalali ngokwaneleyo

Ukulala ngokwaneleyo kubalulekile kwimpilo yakho.

Izifundo ezininzi ziye zadibanisa ukungalali ngokwaneleyo kunye nokufumana ubunzima, ezinokubandakanya amanqatha esiswini (,,).

Olunye uphononongo olukhulu lwalandelwa ngaphezulu kwabafazi abangama-68,000 kangangeminyaka eli-16.

Abo balala iiyure ezi-5 okanye ngaphantsi ngobusuku babenama-32% ngaphezulu kokufumana i-32 lbs (15 kg) kunabo balala ubuncinci iiyure ezi-7 ().

Ukuphazamiseka kokulala kunokukhokelela ekuzuzeni ubunzima. Esinye seengxaki eziqhelekileyo, i-apnea yokulala, imeko apho ukuphefumla kuyeka ngokuphindaphindiweyo ebusuku ngenxa yezicubu ezithambileyo emqaleni ezivimba indlela yomoya.

Kwisifundo esinye, abaphandi bafumanise ukuba amadoda atyebe kakhulu ane-apnea yokulala anamafutha esiswini kunamadoda atyebe kakhulu ngaphandle kwesifo ().

Ukulala okufutshane okanye ukulala okungalunganga kunokukhokelela ekuzuzeni ubunzima, kubandakanya ukuqokelela kwamafutha esiswini.

Thatha uMyalezo waseKhaya

Izinto ezininzi ezahlukeneyo zinokukwenza ukuba ufumane amanqatha asesiswini.

Kukho ezimbalwa ongenakwenza okuninzi malunga nazo, ezinje ngemfuza kunye nokutshintsha kwehomoni xa uyeka ukuya exesheni. Kodwa zininzi izinto kuwe unako ulawulo.

Ukwenza ukhetho olusempilweni malunga nento oza kuyitya kunye nento onokuthi uyiphephe, ukuba uzilolonga kangakanani kwaye ulawula njani uxinzelelo kunokukunceda ulahlekelwe ngamanqatha esisu.