Ukutya okusempilweni: Amanqaku malunga neFat

Umxholo

• Amafutha alungileyo xa kuthelekiswa namafutha amabi kunye nokunye: Fumana ukuba kuthetha ukuthini oku kuwe.
• Amafutha alungileyo Vs. Amafutha amabi
• Fumanisa iinyani ezityebileyo- kwaye kutheni inokwenza umonakalo omkhulu emzimbeni wakho.
• Inyani yile yokuba kukho amafutha amnandi kunye namafutha amabi- kwaye ezimbi, ezipakishwe kwisibindi nakwizitho zesisu, zinokuba yingozi.
• Iinyani ngamanqatha asondeleyo kulusu
• Funda okungakumbi ngamanqatha, kubandakanya neenzuzo ezinabafazi ngaphezulu kwamadoda, xa kufikwa kumanqatha.
• Fumanisa ngakumbi malunga ne-advanteji abafazi abanayo phezu kwamadoda, i-fat-wise; indlela yokoyisa umfanekiso womzimba ogqwethekileyo; kunye nokuninzi.
• Ngaba ufanele ukhathazeke ukuba unomzimba omile okwepere?
• Ukoyisa ukutyeba kakhulu kunye nomzimba ogqwethekileyo
• Ngaba umiselwe ukutyeba nokuba utye ukutya okunempilo?
• Qhubeka nokufunda: Kwabanye abantu, ubunzima kunokuba nzima ngakumbi ukulawula, nokuba kukutya okunempilo. Fumanisa ukuba kutheni!
• Ngendlela yokutya esempilweni, akufuneki na ukuba ukulawulwa kobunzima kungalingani kumntu wonke?
• Ukutya okusempilweni kunye neendlela zokuzilolonga rhoqo zisabalulekile.
• Qhubeka ufunda ngakumbi ngamanqatha- kunye nendlela yokulahleka!
• Ngaba uyazibuza ngeyona ndlela ingcono yokulahlekelwa ngamanqatha?
• Musa ukukhawuleza ukulahlekelwa ngamanqatha.
• Ngaba uyafuna ukwazi ukuba kukuphi ukutya okutshisa amanqatha ngokukhawuleza? Fumana zonke iindaba zokutya ezisempilweni Shape.com.
• Uphengululo lwe

Amafutha alungileyo xa kuthelekiswa namafutha amabi kunye nokunye: Fumana ukuba kuthetha ukuthini oku kuwe.

Ingxoxo-mpikiswano iyaqhubeka malunga nokutya okunempilo, kubandakanywa ukuba zeziphi izidlo ezizezona zilungileyo, kwaye ungakanani umthambo ofanelekileyo, kodwa kukho umba omnye iingcali zempilo ezivumelanayo ngokuqinileyo ngawo: Njengesizwe, sityebe kakhulu. Ababini kwabathathu abadala baseMelika bahamba-kakuhle, kunokwenzeka ukuba bahlala-benamafutha aneleyo okubeka esichengeni impilo yabo. Ayisiyiyo kuphela ubhubhane wokutyeba oxabisa amawaka ezigidi kukhathalelo lwempilo kunye nemveliso elahlekileyo, uphando olutsha lubonisa ukuba isenokunciphisa ubomi baseMelika.

Izinto ezoyikisayo, ukuze uqiniseke. Unokuzibuza: Ithetha ntoni le nto kum? Ngaba impilo yam isemngciphekweni? Ndazi njani ukuba ndityebe kakhulu? Ukunceda ukuphendula le mibuzo, nazi iinyani zamva nje zamanqatha; olunye ulwazi lunokukothusa.

Amafutha alungileyo Vs. Amafutha amabi

Usenokucinga ukuba okukhona utyeba, kokukhona unokuba ungaphili kakuhle. Ayinyani kwaphela, kuba eyona nto ibalulekileyo yindawo. Uhlobo lwamafutha ayingozi, oko kukuthi i-visceral fat, ipakishwe kwindawo encinci ejikeleze isibindi sakho kunye namanye amalungu esisu.

"Awunakuyiva, uyichukumise okanye uyibone," utshilo uGlenn Gaesser, Ph.D., umlawuli wenkqubo ye-kinesiology kwiYunivesithi yaseVirginia eCharlottesville kunye nombhali Amanga Amakhulu Amafutha: Inyaniso malunga nobunzima bakho kunye nempilo yakho (Iincwadi zikaGuerze, ngo-2002). "Ayibandakanyi onke amanqatha omzimba. Umfazi ophakathi unama-40-50 eepawundi zamafutha, kodwa ke, ziiponti ezi-5-10 kuphela ngamafutha angaphakathi esiswini."

Nangona kuphela kwendlela yokwazi ngokuthe ngqo ukuba uthwala malini ngokusebenzisa iindlela zobuchwephesha ezinje nge-CAT scan okanye iMRI, unokufumana umbono wokuba unokuninzi kakhulu ngokulinganisa umjikelezo wesinqe sakho, utshilo uGaesser. Ngaphezulu kwee-intshi ezingama-35 kwabasetyhini kuthathwa njengomngcipheko omkhulu.

Fumanisa iinyani ezityebileyo- kwaye kutheni inokwenza umonakalo omkhulu emzimbeni wakho.

[isihloko = Iinyani ezingakumbi ngamafutha: fumanisa ukuba kutheni amanqatha amabi anokuba yingozi kuwe.]

Inyani yile yokuba kukho amafutha amnandi kunye namafutha amabi- kwaye ezimbi, ezipakishwe kwisibindi nakwizitho zesisu, zinokuba yingozi.

Kutheni amanqatha amabi esenza umonakalo ongaka? Kungenxa yokuba amanqatha angaphakathi esiswini alahla ii-acid ezingena egazini ngesantya esine-frenetic kwaye ngenxa yokuba ezi molekyuli zityebileyo ziye ngqo esibindini, zibeke esichengeni amandla ayo okulawula i-insulin egazini.

Ukugqithisa kwe-insulin kunokubangela uxinzelelo lwegazi oluphezulu, amanqanaba e-cholesterol angenampilo kunye ne-triglycerides ephezulu (amafutha egazi angenampilo) - iimeko ezenza "isifo se-metabolic syndrome" kwaye zibonisa iswekile kunye nesifo sentliziyo. Uxinzelelo ludlala indima kumanqatha esiswini, kuba olu hlobo lwamafutha lunezamkeli ezininzi ze-cortisol, ihormone yoxinzelelo. Xa uphantsi koxinzelelo rhoqo, uvelisa i-cortisol egqithisileyo, ebangela ukuba amanqatha amaninzi abekwe emathunjini akho.

Iinyani ngamanqatha asondeleyo kulusu

Ngokwahlukileyo, amanqatha alele kufutshane nolusu- nokuba yey-intshi ye-jiggly ungayibamba esinqeni sakho okanye izikhonkwane zethanga emathangeni-akubonakali ngathi kubangela iingxaki zempilo. Ngapha koko, olunye uphando lubonisa ukuba ukuba unamafutha angaphezulu esiswini, amanqatha ethanga angaphezulu angakhusela kwisifo sentliziyo. "Amathanga abonakala encanca amanqatha ekujikelezeni kwakho," utshilo uGaesser, "ukuthintela amanqanaba aphezulu egazi anokuvala imithambo yakho. Cinga ngamathanga akho njengesinki enkulu esinokusebenza njengendawo yokugcina amanqatha."

Funda okungakumbi ngamanqatha, kubandakanya neenzuzo ezinabafazi ngaphezulu kwamadoda, xa kufikwa kumanqatha.

[isihloko = Iinyani ezingakumbi ngamafutha: fumana ngakumbi malunga nokoyisa umfanekiso womzimba ogqwethekileyo.]

Fumanisa ngakumbi malunga ne-advanteji abafazi abanayo phezu kwamadoda, i-fat-wise; indlela yokoyisa umfanekiso womzimba ogqwethekileyo; kunye nokuninzi.

Ngaba ufanele ukhathazeke ukuba unomzimba omile okwepere?

Ubulumko obunamanqatha, abafazi banethuba elinye elikhulu kunamadoda: Malunga neepesenti ezingama-80 zabasetyhini ezimile njengeeperile ngaphambi kokuba baye exesheni, nto leyo ebonisa ukuhanjiswa kwamafutha okuyingozi kunokuba kufunyanwa kubantu abenziwe nge-apile. Kodwa oku akuthethi ukuba abasetyhini abanomzimba omile okwepeyari kufuneka bangoneliseki malunga nokufumana ubunzima. Nangona abasetyhini abangaphantsi kweminyaka engama-50 banamazinga asezantsi kakhulu esifo sentliziyo kunamadoda, olu ncedo luyaphela emva kokuyeka ukuya exesheni.

Ngokumalunga nokuyeka ukuya exesheni, ukwehla kwamanqanaba e-estrogen kubangela ukusasazwa kwakhona kwamafutha omzimba. Isitshixo kukulawula amanqatha omzimba wakho xa umncinci, utshilo uDeborah Clegg, Ph.D., unjingalwazi oncedisayo kwiziko lophando lokutyeba kwiYunivesithi yaseCincinnati kwisebe lezengqondo. "Ukuba utyebe kakhulu xa uyeka ukuya exesheni, amathuba akho okuba nesifo se-metabolic syndrome anda ngokubonakalayo."

Ukoyisa ukutyeba kakhulu kunye nomzimba ogqwethekileyo

Amafutha e-Hip kunye nethanga anokukhokelela kwisifo senhliziyo kunye nesifo seswekile, kodwa kubasetyhini abaninzi, loo nto intuthuzelo encinci.Nangona kunjalo banqwenela ukuphulukana neesaddlebags zabo, kwaye oku kuphazamiseka ngokwakho kunokuba neziphumo eziyingozi emzimbeni nasengqondweni. UCynthia Bulik, Ph.D., umlawuli weDyunivesithi yaseNorth Carolina kwiChapel Hill's Eating Disorders Programme uthi: “Ukungoneliseki komzimba kunokubangela indlela otya ngayo ngendlela engafanelekanga kwaye kunokuchaphazela ukuzithemba kwakho. Ukutya okubalekayo: Isicwangciso esinamanqaku asi-8 sokuNyisa ukutya kwabantu abadala kunye nokunyanzeliswa kobunzima (Rodale, 2005).

Ukoyisa i-obsession engafanelekanga (kunye nomfanekiso womzimba ogqwethekileyo) ngesinqe kunye namathanga akho, gxila kuzo zonke izinto abakwenzela zona, utshilo uBulik. Ukuzivocavoca iithoni kunye nokomeleza umzimba wakho osezantsi- nokuba kukuqeqesha ubunzima, ukuhamba intaba okanye ukuhamba ngebhayisikile- nako kunokunceda ekuphuculeni ubudlelwane bakho namathanga akho kunye namathanga. Ngokukunceda uphalise iiponti, ukutya okusempilweni kuya kukunceda uzive ungcono ngomzimba wakho.

Ngaba umiselwe ukutyeba nokuba utye ukutya okunempilo?

Ukuba amanqatha abonakala ebambelele emzimbeni wakho, usenokuzibuza enoba ungenza nantoni na ukuze uguqule ikamva lakho. "Kumntu ophakathi, [impembelelo yemfuzo] ikuluhlu lwama-60-80 eepesenti," ucacisa uPhilip A. Wood, i-D.V.M., i-Ph.D., Umlawuli wecandelo le-genomics kwiYunivesithi yaseAlabama eBirmingham kunye nombhali Indlela Amafutha Asebenza Ngayo (Icandelo leendaba laseHarvard University, ngo-2006). Nangona oku kubalulekile ngokwaneleyo ukucebisa ukuba uRosie O'Donnell akaze abe mncinci njengokuba, yithi, Courteney Cox, kukwathetha ukuba uninzi lwethu lunokuthintela ukutyeba ngokudibana kokutya okunempilo kunye nokuzilolonga.

Qhubeka nokufunda: Kwabanye abantu, ubunzima kunokuba nzima ngakumbi ukulawula, nokuba kukutya okunempilo. Fumanisa ukuba kutheni!

[i-header = Imikhwa yokutya esempilweni: akufuneki ukuba ukulawulwa kobunzima kufanele ukulingana kuwo wonke umntu?]

Ngendlela yokutya esempilweni, akufuneki na ukuba ukulawulwa kobunzima kungalingani kumntu wonke?

Ngokwenyani, kwabanye abantu kunzima kakhulu ukulawula ubunzima. Ubungqina beklasikhi: isifundo saseCanada samawele esapapashwa kwiThe New England Journal of Medicine. Iiseti ezilishumi elinambini zamawele angamadoda afumana ukongezwa kweekhalori ezili-1 000 ngosuku iintsuku ezintandathu ngeveki. Emva kweentsuku ezili-100, isifundo ngasinye sisebenzise iikhalori ezaneleyo ukufumana i-24 yeepawundi (kuthatha malunga ne-3,500 yeekhalori ukufumana i-1pound). Kodwa amanye amadoda kuphononongo afumene iiponti eziyi-9.5 kuphela ngelixa abanye befumene iiponti ezingama-29. Umahluko ekuzuzeni ubunzima phakathi kwamawele amabini awaphindaphindwe kathathu mkhulu kunomahluko ophakathi kwezibini. Indawo yamanqatha ongezelelweyo afakiweyo ayekwanjalo nakwizibini kodwa zahluka kakhulu phakathi kwezibini. Ngokucacileyo, i-genetics ibala kakhulu.

"Singalindela ukuba iikhalori ziikhalori," utshilo uPaul Ribisl, Ph.D., ongusihlalo wesebe lezempilo kunye nokusebenzisa isayensi kwiYunivesithi yaseWake Forest eWinston-Salem, N.C. "Kodwa ayisiyiyo kwaphela." Zininzi izizathu. Umzekelo, abanye abantu bayafixiza ngaphezu kwabanye (ngaloo ndlela batshisa iikhalori ezininzi), kwaye imizimba yabanye abantu inemetabolism ephezulu, nto leyo ethetha ukuba ekugqibeleni baxhomekeke kwiikhalori ezimbalwa abazityayo.

Ukutya okusempilweni kunye neendlela zokuzilolonga rhoqo zisabalulekile.

Sekunjalo, iingcali zithi, nokuba angakanani amakhadi omfuzo owenziwe ngawo ebomini, ivenkile yakho yamafutha anzulu esisu ingumbandela wokuphila nawo. Ke qiniseka ukuba ubetha i-gym rhoqo, lawula amanqanaba oxinzelelo, kwaye utye ukutya okunezondlo okugcwele iziqhamo, imifuno kunye neenkozo ezipheleleyo.

Qhubeka ufunda ngakumbi ngamanqatha- kunye nendlela yokulahleka!

[isihloko = Ukulahlekelwa ngamafutha: uyazibuza malunga nendlela engcono ngayo? Jonga ezi nyani zityebileyo namhlanje.]

Ngaba uyazibuza ngeyona ndlela ingcono yokulahlekelwa ngamanqatha?

Fumana ulwazi olufunekayo ukwazi- kunye neendaba ezimnandi, nazo.

Iinyani ezilungileyo ngamafutha: Uhlobo lwamafutha enza owona monakalo mkhulu kwakhona kulula ukuphulukana nawo. Amanqatha ethanga anokuxhoma kuwe ngenxa yobomi obuthandekayo, kodwa ngotshintsho olufanelekileyo lwendlela yokuphila, amanqatha apakishwe nzulu esiswini sakho aya kunyibilika ngokukhawuleza. "Uphando lubonisa ukuba abantu abalahla iipesenti ezili-10 zomzimba wabo banokunciphisa amanqatha abo e-visceral ngama-30 ekhulwini," kusho uWood.

Yintoni esebenza ngcono xa ufuna ukuphulukana namanqatha, ukutya okanye ukwenza umthambo? Ngexesha elifutshane, ukunciphisa iikhalori kulula. Umfazi onama-145 eepawundi, kuthatha iyure epheleleyo kunye nemizuzu eli-10 yokuhamba nge-4 mph ukutshisa inani leekhalori- 390- kwi-Starbucks oatmeal raisin cookie enye. Kulula kakhulu ukuyeka ikuki- ithiyori, kunjalo. "Ngokwenyani, umthambo usebenza ngcono ixesha elide kuba abantu bazimisele ngakumbi ukwamkela isimilo sokuziphatha kunotshintsho kwindlela otya ngayo," utshilo uGaesser.

Eyona ndlela ilungileyo kukudibanisa ukonyuka okuphakathi kokuzilolonga kunye notshintsho oluncinci lokutya kwindlela efanelekileyo yokutya, njengokutshintsha ukusuka kwi-mayo uye kwi-mustard kwisandwich yakho (ukonga: phantse i-100 yeekhalori ngecephe) okanye ukutya i-apile endaweni yokusela iglasi yeapile ijusi (ukonga: iikhalori ezingama-45). Ukuba ukhetha ukutya okunamafutha asezantsi kunye nefayibha ephezulu endaweni yokuqhubekeka kunye nokutya okukhawulezayo, uya kudla iikhalori ezimbalwa kwaye uhlale wanelisekile ixesha elide.

Kuba uxinzelelo luye lwadityaniswa namanqatha esisu, kubalulekile ukugcina amanqanaba oxinzelelo phantsi ngokwenza imithambo rhoqo, ukulala ngokwaneleyo kunye nokuthatha ixesha lokuphumla, nokuba kukwiklasi yeyoga okanye iseshoni yokucamngca yemizuzu eli-10 ekhaya.

Musa ukukhawuleza ukulahlekelwa ngamanqatha.

Ukulahla malunga neepawundi ezi-2 ngeveki kunokuvakala kuyinyani, kodwa enyanisweni, leyo yeyona njongo inomsindo, efuna ukusilela kweekhalori ezili-1 000 yonke imihla. “Lonto ayizinzeki,” utshilo uRibisl, ongathanda ukubona ukuba abantu bajonge i-1/2 iponti ngeveki. Ngaphezu konyaka, oko kusengumtsalane we-26 pounds. Eyona ndlela yokunciphisa amanqatha omzimba wakho ngokuhamba kwexesha, iingcali zithi, kukwenza indlela yokuphila esempilweni ibe yinjongo yakho-ungagxininisi kwinani leeponti ophulukana nazo. Nje ukuba uthathe imikhwa esempilweni kwaye unamathele kuyo ngokungaguquguqukiyo, unokuqiniseka ukuba ekugqibeleni ubunzima buya kuvela.

Ngaba uyafuna ukwazi ukuba kukuphi ukutya okutshisa amanqatha ngokukhawuleza? Fumana zonke iindaba zokutya ezisempilweni Shape.com.

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