Anthu ambiri amakumana ndi zovuta zochepetsera thupi, makamaka pankhani yochepetsera mafuta osafunikira m'malo omwe ali ndi mavuto ambiri (Zoona Zokhudza Kunenepa Kwambiri).
Kuwonjezeka kwa kulemera ndi vuto lofala pakati pa anthu ambiri ku North America. Kafukufuku waposachedwapa wasonyeza kuti 54% ya Achimereka ndi onenepa; izi zikutanthauza kuti 1 mwa akuluakulu a 2 amavutika ndi zovuta za kunenepa kwambiri.
Kuphatikiza apo, kafukufuku wawonetsa momwe anthu omwe amakhala ku North America amalemera mapaundi 23 poyerekeza ndi kulemera kwawo koyenera komanso kovomerezeka.
Mchitidwe umenewu tsopano ukuwoneka ndi ana omwe amaphunzitsidwa ku makhalidwe oipa ndi kusankha zakudya chifukwa cha moyo umene makolo awo amasankha kukhalamo.
Komabe, nkhani yabwino ndiyakuti pali njira zosavuta zomwe mungasinthire moyo wanu kuti muchepetse chiopsezo cha kunenepa kwambiri.
N'chifukwa Chiyani Kunenepa Kumakhudza Bwanji?
Ndikofunika kumvetsetsa kuti kukhala ndi mafuta ndi thanzi, chifukwa kumateteza mimba, matumbo, mafupa ndi ziwalo zina zamkati. Komabe, kukhala ndi mafuta ochuluka sikumangowoneka kukhala kosasangalatsa komanso kumayambitsa matenda aakulu.
Zingayambitse mafuta kukulunga ziwalo zanu zamkati kuphatikizapo mtima umene ungayambitse matenda a mtima. Kuonjezera apo, mafuta ochuluka amatha kuonjezera chiopsezo cha matenda a shuga, matenda a mtima, BP, ndi stroke.
Kuphatikiza apo, kukhala ndi mafuta ochulukirapo kungapangitse minofu yogwira ntchito kupanga zinthu zovulaza zomwe zingayambitsenso mavuto ena azaumoyo. Ndikofunikiranso kuzindikira kuti ngakhale anthu owonda amatha kubisanso mafuta osapatsa thanzi.
N'chifukwa Chiyani Anthu Amakumana Ndi Mavuto Onenepa?
Pali zinthu zambiri zathanzi zomwe zimatha chifukwa cha anthu omwe ali ndi mafuta ochulukirapo omwe amatha kukhala owopsa.
Ena mwa iwo ndi awa:
Kagayidwe: Metabolism imatenga gawo lalikulu chifukwa chake anthu ena amakula mafuta ndikuwonjezera kulemera kosafunikira. Izi ndichifukwa choti anthu ena, mwatsoka, amakhala ndi vuto la metabolism lomwe limapangitsa kuti mafuta aziwunjika mwachangu kwambiri. Kusayenda bwino kumeneku kumawonjezera kusungidwa kwamafuta m'mimba. Azimayi amakumana ndi vutoli nthawi zambiri kuposa amuna.
Genetics: Nthawi zina anthu amakumana ndi kulemera kosafunikira komanso maselo amafuta ngakhale atadya zakudya zoyenera komanso kuchita masewera olimbitsa thupi pafupipafupi. Izi zili choncho chifukwa maselo amafuta amayamba paokha ndipo amasungidwa chifukwa cha majini omwe adutsa.
Palibe Zochita Zathupi: Achinyamata ambiri amayamba kukhala ndi mafuta ochulukirapo chifukwa saphatikiza masewera olimbitsa thupi tsiku ndi tsiku m'zochita zawo za tsiku ndi tsiku. Izi zili choncho chifukwa achinyamata ambiri amabwera chifukwa chokhala muofesi kwa maola 8 kenako n’kupita kunyumba kukadya, kuonera TV, ndi kugona. Chizoloŵezi choipachi chingayambitse mafuta osafunikira omwe angagwirizane ndi zovuta zambiri zaumoyo.
Kudya Kwambiri: Anthu omwe amakonda kudya kwambiri komanso makamaka amadya zakudya zopanda thanzi popanda kuchita masewera olimbitsa thupi amatha kunenepa kwambiri zomwe zimaphatikizapo kunenepa kwambiri komanso kukhala ndi nkhawa zina zaumoyo komanso / kapena matenda.
nkhawa: Anthu omwe ali ndi nkhawa amakonda kudya kwambiri komanso / kapena kudya zakudya zopanda thanzi kuti apirire komanso kuthana ndi nkhawa zomwe angakhale nazo. Izi zitha kupangitsa kuti cholesterol ichuluke, ndikuwonjezera mafuta ndi kunenepa. Kuonjezera apo, kukhala ndi nkhawa kungayambitse matenda ndi matenda omwe angagwirizanenso ndi kunenepa kwambiri.
Njira Zochepetsera Kunenepa
Zoona Zokhudza Kunenepa Kwambiri
Mbali yowala ngati mukuvutika ndi mafuta osafunika ndi kulemera kwake pali njira zothetsera ndi njira zomwe zingakuthandizeni kuchepetsa mafuta komanso ngakhale kuchotsa.
Sikuti mudzangowoneka bwino ndikukhala ndi chidaliro komanso mudzakhala ndi thupi lathanzi lomwe mudzakhala nalo chidaliro. Pali njira ziwiri zazikulu zothandizira kuchotsa mafuta osafunika ndi kuchepetsa thupi; izi zikuphatikizapo kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi.
Masewera olimbitsa thupi
Wonjezerani Minofu - Kuwonjezera minofu m'thupi lanu kumathandiza kuchepetsa mafuta a thupi kwambiri. Pakukulitsa ndi kupeza minofu zidzakulolani kuti mukhale amphamvu ndikupeza mawonekedwe abwino a thupi. Izi ndichifukwa choti zimawonjezera kagayidwe kanu powotcha mafuta mwachangu. Mukakhala ndi minofu yambiri, mumawotcha mkati mwa tsiku limodzi. Izi zikuthandizani kuti muchepetse thupi ndikupewa kukhala onenepa kwambiri.
cardio - Izi zitha kukhala ngati kuyenda, kuthamanga, kuthamanga, kukwera njinga ngakhalenso kusambira. Pafupifupi mtundu uliwonse wa cardio udzakuthandizani kuchepetsa ndi kuchotsa mafuta osafunika. Izi ndichifukwa choti cardio imawotcha mafuta thupi lonse ndikuchotsa mafuta ochulukirapo m'thupi. Kuphatikiza apo, kuchita masewera olimbitsa thupi pakapita nthawi kumalimbitsa thupi lanu.
zakudya
Pewani Zakudya Zopanda Nkhawa: Zakudya zopanda pake ndi chifukwa chachikulu chomwe anthu ambiri amakhala ndi mafuta osafunikira. Izi ndichifukwa choti ili ndi mafuta oyipa omwe ali ndi ma calories ambiri (Zowona Zokhudza Kunenepa Kwambiri). Choncho, pochepetsa kapena kuchepetsa zakudya zopanda thanzi m'zakudya zanu zidzachepetsa kudya kwa kalori. M'malo mwake, muyenera kudya zakudya zomwe zili ndi fiber yambiri chifukwa zimatenga nthawi yayitali kuti zigayidwe ndikupangitsa kuti mukhale okhuta.
Magawo ang'onoang'ono: Idyani zakudya zopepuka 3 mpaka 6 tsiku lonse, m'malo modya zakudya zazikulu zitatu kapena kudumpha chakudya. Izi zidzakuthandizani kuti muzidya nthawi zambiri tsiku lonse koma chakudya chochepa. Ndibwinonso kuphatikiza masamba muzakudya zanu kuti zithandizire kukulitsa kagayidwe kanu.
Imwani Madzi Ambiri: Madzi samangochotsa poizoni m'thupi lanu ndikusunga madzi, koma ndi chithandizo chachikulu chothandizira anthu kuchepetsa thupi. Izi ndichifukwa choti ili ndi ziro zopatsa mphamvu zomwe zikutanthauza kuti mutha kumwa mochuluka momwe mungafunire osanenepa. Kuphatikiza apo, zimakuthandizani kuti mukhale okhuta nthawi yayitali zomwe zimalepheretsa kudya pakati pazakudya.
Kusuta ndi Mowa: Kusuta ndi kumwa mowa kwambiri kungayambitse kunenepa. Sizidzangowonjezera kulemera koma, pali zambiri zokhudzana ndi thanzi komanso nkhawa zomwe zimakhudzidwa ndi kumwa ndi kusuta. Mwachitsanzo, khansa ya m'mapapo ndi chiwindi.
Ndi Zakudya Ziti Zomwe Zimalimbikitsa Kuonda?
- Maapulo
- Amondi
- nsomba
- Zomera Zobiriwira
- Peyala
- Mkhaka
- Nyemba
- Green Tiyi
Zithandizo Zanyumba
Pali mankhwala apanyumba omwe mungaphatikizepo muzakudya zanu zomwe zingathandize kulimbikitsa kuwonda.
Ena mwa iwo ndi awa:
Madzi a Ndimu - Madzi a mandimu otentha kapena ozizira amawonjezera ma enzyme omwe amachotsa chiwindi chanu kuti chigwire ntchito zake zoyambira ndikuwotcha mafuta osafunikira.
Mukufuna chiyani?
- Galasi kapena botolo la madzi
- Magawo ochepa a mandimu
Liti: Kuti mupindule kwambiri ndi madzi anu a mandimu ndi bwino kumwa mukangodzuka m'mawa.
Msuzi wa kiranberi - Madzi a kiranberi ali ndi zidulo zomwe zimathandizira kuchotsa mafuta owuma komanso osafunikira. Kuphatikiza apo, imagaya zinyalala zosafunikira zomwe zimathandiza kuchepetsa mafuta m'thupi.
Mukufuna chiyani?
- 1 chikho cha 100% madzi a kiranberi osatsekemera
- Madzi ochepetsera madzi a kiranberi ngati muwapeza amphamvu kwambiri
Liti: Kapu imodzi patsiku, kaya m'mawa, nkhomaliro kapena chakudya chamadzulo.
Chia Mbewu - Mbeu za Chia zili ndi omega 3 acids, antioxidants, iron, calcium ndi fiber zomwe zimakuthandizani kuti mukhale okhuta kwa nthawi yayitali. Mukakhala ndi njala pang'ono, simumayesedwa kuti mudye mopitirira muyeso komanso zokhwasula-khwasula tsiku lonse.
Mukufuna chiyani?
- Supuni 1 ya Mbewu za Chia
Liti: Mutha kudya nthangala za chia nthawi iliyonse patsiku. Mutha kuziyika mu ma smoothies anu, saladi, ndi yogurt.
Teyi ya Ginger - Tiyi ya ginger imatengedwa ngati chithandizo cham'mimba chomwe chili ndi zinthu zomwe zimawonjezera kutentha kwa thupi ndikuthandizira kuwotcha mafuta. Tiyi ya ginger imathandizira pazinthu zambiri zomwe zingayambitse anthu kunenepa kwambiri.
Izi zikuphatikizapo kudya mopitirira muyeso, kuchepa kwa mahomoni okhudzana ndi zaka, kusachita masewera olimbitsa thupi kapena kupsinjika maganizo.
Mukufuna chiyani?
- Makapu a 4 a madzi
- Ginger wodulidwa
- Ndimu wodulidwa kapena wofinyidwa
- Supuni ya uchi
Bwanji: Zomwe muyenera kuchita ndi: Wiritsani madzi, onjezerani ginger ndi simmer kwa mphindi 5 - 10, chotsani mu chitofu onjezerani mandimu ndi kusakaniza supuni ya uchi.
Madzi a Herb - Madzi a zitsamba ndi abwino chifukwa amatsuka thupi komanso amathandiza anthu kuchepetsa thupi. Komanso boost kagayidwe monga ginger wodula bwino lomwe; timbewu ndi nkhaka zonse ndizomwe zimawotcha mafuta.
Mukufuna chiyani?
- 2 malita a madzi
- Nkhaka sliced
- Supuni 1 ya ginger wonyezimira
- Ndimu 1 yodulidwa
- 10 timbewu timbewu
Bwanji: Zilowerereni usiku wonse ndi kumwa tsiku lonse.
Kutsiliza
Ngakhale kunenepa kwambiri komanso anthu onenepa kwambiri ndizovuta zomwe zikukulirakulira pali zosintha zosavuta zomwe mungachite muzochita zanu zatsiku ndi tsiku kuti mugonjetse nkhawa zomwe zikuchitikazi. Ndikofunika kuyamba ndi zizolowezi zabwino mukadali wamng'ono kuti zikhale chizolowezi mukamakula.