Izinto Ezingu-12 Ezikwenza Uthole Amafutha Esisu

-Delile

• 1. Ukudla Okuneziphuzo Neziphuzo
• 2. Utshwala
• 3. Amafutha eTrans
• 4. Ukungasebenzi
• 5. Ukudla Okunamaprotheni Amancane
• 6. Ukunqamuka kokuya esikhathini
• 7. Igciwane Elingalungile Lesisu
• 8. Ijusi Yezithelo
• 9. Ukucindezeleka kanye neCortisol
• 10. Ukudla Okune-Fibre Ephansi
• 11. Izakhi zofuzo
• 12. Ukulala Kunganele
• Thatha Umlayezo Wekhaya

Amafutha esisu angaphezulu ngokweqile ayinampilo.

Kuyingcuphe yezifo ezinjenge-metabolic syndrome, uhlobo lwesibili sikashukela, isifo senhliziyo nomdlavuza (1).

Igama lezokwelapha lamafutha angenampilo esiswini lithi "amafutha e-visceral," abhekisele kumafutha azungeze isibindi nezinye izitho esiswini sakho.

Ngisho nabantu abanesisindo esijwayelekile abanamafutha esisu ngokweqile banengozi eyengeziwe yezinkinga zempilo ().

Nazi izinto eziyi-12 ezikwenza ukhuluphale esiswini.

1. Ukudla Okuneziphuzo Neziphuzo

Abantu abaningi bathatha ushukela omningi nsuku zonke kunalokho abakucabangayo.

Ukudla okunoshukela omningi kufaka amakhekhe namaswidi, kanye nokukhethwa okubizwa ngokuthi "okunempilo" njengama-muffin ne-yogurt efriziwe. Isoda, iziphuzo zekhofi ezinwetshiwe netiye elimnandi kungezinye zeziphuzo ezithandeka kakhulu ezinoshukela.

Ucwaningo lwe-Observational lukhombise ukuxhumana phakathi kokudla ushukela okuphezulu kanye namafutha amaningi esiswini. Lokhu kungahle kube ngenxa yokuqukethwe okuphezulu kwe-fructose kashukela owengeziwe (,,).

Kokubili ushukela ojwayelekile nesiraphu ye-high-fructose yommbila kuphezulu ku-fructose. Ushukela ojwayelekile unama-50% e-fructose nesiraphu yommbila ephezulu ene-55% ye-fructose.

Esifundweni esilawulwa amaviki awu-10, abantu abakhuluphele ngokweqile nabakhuluphele kakhulu abadle ama-calories angu-25% njengeziphuzo ezinoshukela ku-fructose ekudleni okunesisindo babhekana nokwehla kokuzwela kwe-insulin nokwanda kwamafutha esiswini ().

Ucwaningo lwesibili lubike ukwehliswa kokushiswa kwamafutha kanye nesilinganiso semethabolic kubantu abalandela ukudla okufanayo kwe-high-fructose ().

Yize ushukela omningi nganoma yiluphi uhlobo ungaholela ekutholeni isisindo, iziphuzo ezinoshukela zingaba nenkinga enkulu. AmaSodas nezinye iziphuzo ezinoshukela zenza kube lula ukusebenzisa imithamo emikhulu kashukela esikhathini esifushane kakhulu.

Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ama-calories aketshezi awanayo imiphumela efanayo esesuthi njengama-calories avela ekudleni okuqinile. Uma uphuza ama-calories akho, akukwenzi uzizwe ugcwele ukuze unganxephezeli ngokudla okuncane kokunye ukudla esikhundleni salokho (,).

Ukudla neziphuzo ezidla njalo kashukela noma isiraphu yommbila ephezulu kungadala ukuzuza kwamafutha esiswini.

2. Utshwala

Utshwala bungaba nemiphumela emihle futhi emibi.

Uma idliwe ngamanani alinganiselayo, ikakhulukazi njengewayini elibomvu, ingehlisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (10).

Kodwa-ke, ukuphuza kakhulu utshwala kungaholela ekuvukeleni, isifo sesibindi nezinye izinkinga zempilo ().

Olunye ucwaningo lukhombisile ukuthi utshwala buvimbela ukushiswa kwamafutha nokuthi ama-calories amaningi otshwala agcinwa ngokwengxenye njengamafutha esisu - yingakho igama elithi "isisu sebhiya" ().

Izifundo zixhumanise ukuphuza kakhulu utshwala nokuzuza kwesisindo phakathi nendawo. Ucwaningo oluthile lwathola ukuthi abesilisa abaphuza iziphuzo ezingaphezu kwezintathu ngosuku babenamathuba angama-80% okuthola amafutha esiswini ngokweqile kunabesilisa abaphuza utshwala obuningi (,).

Inani lotshwala obudliwe kungakapheli isikhathi esingamahora angama-24 nalo lubonakala ludlala indima.

Kwesinye isifundo, abaphuza nsuku zonke abaphuza isiphuzo esingaphansi kwesisodwa ngosuku bavame ukuba namafutha angaphansi esiswini, kuyilapho labo ababephuza kaningi kodwa bephuza iziphuzo ezine noma ngaphezulu “ngezinsuku zokuphuza” babenamathuba amaningi okuba namafutha esiswini ().

Ukuphuza ngokweqile kwandisa ubungozi bezifo eziningana futhi kuhlotshaniswa namafutha esiswini ngokweqile.

3. Amafutha eTrans

Amafutha weTrans angamafutha angenampilo emhlabeni.

Zidalwa ngokufaka i-hydrogen emafutheni angagcotshwanga ukuze ibenze bazinze kakhudlwana.

Amafutha weTrans avame ukusetshenziselwa ukwandisa impilo yeshalofu yokudla okuhlanganisiwe, njengama-muffin, amamiksi wokubhaka kanye nama-crackers.

Amafutha weTrans akhonjisiwe ukuthi abangela ukuvuvukala. Lokhu kungaholela ekumelaneni ne-insulin, isifo senhliziyo nezinye izifo ezahlukahlukene (, 17,,).

Kukhona futhi ezinye izifundo zezilwane eziphakamisa ukuthi ukudla okuqukethe amafutha we-trans kungadala amafutha esisu amaningi (,).

Ekupheleni kwesifundo seminyaka eyisi-6, izinkawu zondla ukudla okunamafutha okungu-8% zathola isisindo futhi zaba namafutha angama-33% esiswini ngaphezu kwezinkawu ezondla ukudla okunamafutha okungu-8%, yize womabili amaqembu ethola amakhalori anele ukugcina isisindo sawo () .

Amafutha eTrans akhulisa ukuvuvukala okungashayela ukumelana ne-insulin nokuqongelela kwamafutha esiswini.

4. Ukungasebenzi

Ukuhlala phansi kungenye yezinto eziyingozi enkulu empilweni ebuthaka ().

Emashumini ambalwa edlule, abantu baye bangasebenzi kakhulu. Lokhu kungenzeka kube nendima emazingeni akhuphukayo okukhuluphala, kufaka phakathi ukukhuluphala esiswini.

Ucwaningo olukhulu kusuka ku-1988-2010 e-US luthole ukuthi kube nokwenyuka okukhulu kokungasebenzi, isisindo kanye nesibeletho sesisu emadodeni nakwabesifazane ().

Olunye ucwaningo lokuqhathanisa lwaqhathanisa abesifazane ababebukela ngaphezulu kwamahora amathathu we-TV ngosuku nalabo ababuka isikhathi esingaphansi kwehora elilodwa ngosuku.

Iqembu elibuke i-TV eningi belicishe liphindwe kabili kwengozi "yokukhuluphala okukhulu esiswini" uma kuqhathaniswa neqembu elibuke i-TV encane ().

Olunye ucwaningo luphakamisa nokuthi ukungasebenzi kunikela ekubuyiseleni amafutha esiswini ngemuva kokuncipha.

Kulolu cwaningo, abacwaningi babike ukuthi abantu abenza ukumelana noma ukuzivocavoca umzimba nge-1 unyaka ngemuva kokuncipha bekwazile ukuvimbela ukubuyiswa kwamafutha esiswini, kanti labo abangazivocavoci bakhuphuke ngama-25-38% esiswini samafutha ().

Ukungasebenzi kungakhuthaza ukwanda kwamafutha esiswini. Ukumelana nokuzivocavoca nge-aerobic kungavimbela ukubuyiswa kwamafutha esiswini ngemuva kokuncipha.

5. Ukudla Okunamaprotheni Amancane

Ukuthola amaprotheni okwanele okudla kungenye yezinto ezibaluleke kakhulu ekuvimbeleni ukuzuza kwesisindo.

Ukudla okuphezulu kwamaprotheni kukwenza uzizwe ugcwele futhi wanelisekile, khuphula isilinganiso sakho semethabolic futhi kuholele ekwehliseni okuzenzakalelayo kokudla kwekhalori (,).

Ngokuphambene nalokho, ukudla amaprotheni amancane kungadala ukuthi uthole isisu samafutha esikhathini eside.

Ucwaningo oluningi olukhulu lokuhlola lubonisa ukuthi abantu abadla inani eliphakeme kakhulu lamaprotheni mancane amathuba okuthi babe namafutha esisu amaningi (,,).

Ngaphezu kwalokho, izifundo zezilwane zithole ukuthi i-hormone eyaziwa ngokuthi yi-neuropeptide Y (NPY) iholela ekukhuleni kwesifiso futhi ikhuthaze ukuzuza kwamafutha esiswini. Izinga lakho le-NPY liyakhuphuka lapho iprotheni oyithathayo iphansi (,,).

Ukudla okuphansi kwamaprotheni kungashayela indlala nokuzuza kwamafutha esiswini.Kungakhuphula futhi nendlala i-hormone neuropeptide Y.

6. Ukunqamuka kokuya esikhathini

Ukuthola amafutha esiswini ngesikhathi sokuya esikhathini kuvame kakhulu.

Ngesikhathi sokuthomba, i-hormone estrogen isayina umzimba ukuthi uqale ukugcina amafutha ezinqeni nasemathangeni ukulungiselela ukukhulelwa okungahle kube khona. La mafutha angaphansi kwesikhumba awalimazi, yize kungaba nzima kakhulu ukulahleka kwezinye izimo ().

Ukunqamuka kokuya esikhathini kwenzeka ngonyaka owodwa ngemuva kokuba owesifazane eye esikhathini sokugcina ukuya esikhathini.

Ngalesi sikhathi, amazinga e-estrogen akhe ehla kakhulu, okwenza amafutha agcinwe esiswini, hhayi ezinqeni nasemathangeni (,).

Abanye besifazane bathola amafutha esiswini amaningi ngalesi sikhathi kunabanye. Lokhu kungenzeka kungenxa yezakhi zofuzo, kanye neminyaka lapho kuqala ukuya esikhathini ukuya esikhathini. Olunye ucwaningo luthole ukuthi abesifazane abaqeda ukuya esikhathini besebancane bathambekele ekutholeni amafutha angaphansi esiswini ().

Izinguquko zeHormonal ngesikhathi sokuya esikhathini ziholela ekushintsheni kokugcina amafutha kusuka ezinqeni nasemathangeni kuya kumafutha e-visceral esiswini.

7. Igciwane Elingalungile Lesisu

Amakhulu ezinhlobo zamagciwane ahlala emathunjini akho, ikakhulukazi kukholoni yakho. Amanye ala mabhaktheriya azuzisa impilo, kanti amanye angadala izinkinga.

Ama-bacteria asemathunjini akho aziwa nangokuthi i-gut flora yakho noma i-microbiome. Impilo yamathumbu ibalulekile ekugcineni amasosha omzimba aphilile nokugwema izifo.

Ukungalingani emathunjini amabhaktheriya kwandisa ingozi yakho yokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, umdlavuza nezinye izifo ().

Kukhona nolunye ucwaningo oluphakamisa ukuthi ukuba nokulinganisela okungenampilo kwamagciwane esiswini kungakhuthaza ukuzuza kwesisindo, kufaka phakathi amafutha esiswini.

Abaphenyi bathole ukuthi abantu abakhuluphele bavame ukuba nezinombolo ezinkulu ze Izinkampani amabhaktheriya kunabantu abanesisindo esivamile. Ucwaningo lukhombisa ukuthi lezi zinhlobo zamagciwane zingakhuphula inani lamakhalori amuncwa ekudleni (,).

Isifundo esisodwa sesilwane sathola ukuthi amagundane angenawo amagciwane athola amafutha amaningi kakhulu lapho ethola ukufakelwa kwendle kwamagciwane ahambisana nokukhuluphala, uma kuqhathaniswa namagundane athola amagciwane axhumene nokuncipha ().

Ucwaningo lwamawele anciphile futhi akhuluphele nonina baqinisekisile ukuthi kukhona "umgogodla" ojwayelekile wezimbali ezabiwe phakathi kwemindeni engathinta ukuzuza kwesisindo, kufaka phakathi lapho kugcinwa khona isisindo ().

Ukuba nokungalingani kwamathumbu amabhaktheriya kungadala ukuzuza kwesisindo, kufaka phakathi amafutha esiswini.

8. Ijusi Yezithelo

Ijusi yezithelo isiphuzo esinoshukela esifihlekile.

Ngisho nejusi yezithelo engu-100% engenashukela iqukethe ushukela omningi.

Eqinisweni, u-8 oz (250 ml) wejusi le-apula ne-cola lilinye liqukethe amagremu angama-24 kashukela. Inani elifanayo lejusi lamagilebhisi lipakisha ama-gramu angama-32 eshukela (42, 43, 44).

Yize ujusi wezithelo uhlinzeka ngamavithamini namaminerali, i-fructose equkethe ingaqhuba ukumelana ne-insulin futhi ikhuthaze ukuzuza kwamafutha esiswini ().

Ngaphezu kwalokho, ngomunye umthombo wamakhalori awuketshezi okulula ukuwudla kakhulu, nokho usahluleka ukwanelisa isifiso sakho sokudla ngendlela efanayo nokudla okuqinile (,).

Ijusi yezithelo yisiphuzo esinoshukela ongakhuthaza ukumelana ne-insulin kanye nokuzuza kwamafutha esiswini uma uphuza kakhulu.

9. Ukucindezeleka kanye neCortisol

ICortisol yihomoni ebalulekile ekusindeni.

Ikhiqizwa yizindlala ze-adrenal futhi yaziwa ngokuthi "i-hormone yokucindezeleka" ngoba isiza umzimba wakho ukufaka impendulo yokucindezeleka.

Ngeshwa, kungaholela ekutholeni isisindo lapho kukhiqizwa ngokweqile, ikakhulukazi esifundeni sesisu.

Kubantu abaningi, ingcindezi ibangela ukudla ngokweqile. Kepha esikhundleni sama-calories amaningi agcinwa njengamafutha emzimbeni wonke, i-cortisol ikhuthaza ukugcinwa kwamafutha esiswini (,).

Kuyathakazelisa ukuthi abesifazane abanezinqe ezinkulu ngokulingana nezinqulu zabo batholakale bekhipha i-cortisol eningi lapho becindezelekile ().

I-hormone cortisol, efihlwa ukuphendula ukucindezeleka, ingaholela ekukhuleni kwamafutha esiswini. Lokhu kuyiqiniso ikakhulukazi kwabesifazane abanezilinganiso eziphakeme okhalweni kuya okhalweni.

10. Ukudla Okune-Fibre Ephansi

I-fiber ibaluleke ngendlela emangalisayo empilweni enhle nokulawula isisindo sakho.

Ezinye izinhlobo ze-fiber zingakusiza uzizwe ugcwele, uzinzise ama-hormone endlala futhi wehlise ukumunca ikhalori ekudleni (, 50).

Esifundweni sokubuka sabesilisa nabesifazane abangu-1,114, ukutholakala kwefayibha encibilikayo kwakuhlotshaniswa namafutha ancishisiwe esiswini. Ngokunyuka ngakunye kuka-10-gramu we-fiber encibilikayo kube khona ukwehla okungu-3.7% kokuqongelelwa kwamafutha esiswini ().

Ukudla okuphezulu kuma-carbs acwengekile kanye ne-fiber ephansi kubonakala kunomphumela ophambene ekudleni nasekuzuzeni isisindo, kufaka phakathi ukwanda kwamafutha esiswini (,,).

Olunye ucwaningo olukhulu lwathola ukuthi okusanhlamvu okuphelele okune-fiber egcwele kuhlotshaniswa namafutha asesiswini ancishisiwe, kuyilapho okusanhlamvu okucwengile kuxhunyaniswe nokwanda kwamafutha esiswini ().

Ukudla okungenayo i-fiber eningi futhi okusanhlamvu okusaningi kungaholela ekukhuleni kwenani lamafutha esiswini.

11. Izakhi zofuzo

Izakhi zofuzo zidlala indima enkulu engcupheni yokukhuluphala ().

Ngokufanayo, kubonakala sengathi ukuthambekela kokugcina amanoni esiswini kuthonywa ngokwengxenye yizakhi zofuzo (,,).

Lokhu kufaka phakathi isakhi sofuzo sokwamukela esilawula i-cortisol nofuzo olukhomba i-leptin receptor, elawula ukungena kwekhalori nesisindo ().

Ngo-2014, abacwaningi bathola izakhi zofuzo ezintathu ezintsha ezihambisana nokukhuphuka kwesilinganiso sokhalo kuya kokhalo kanye nokukhuluphala esiswini, kufaka phakathi ezimbili ezitholwe kuphela kwabesifazane ().

Noma kunjalo, ucwaningo oluningi ludinga ukwenziwa kule ndawo.

Izakhi zofuzo zibonakala zidlala indima ekulinganisweni okuphezulu okhalweni kuya okhalweni nokugcinwa kwama-calories amaningi njengamafutha esisu.

12. Ukulala Kunganele

Ukulala ngokwanele kubalulekile empilweni yakho.

Ucwaningo oluningi luye lwaxhumanisa ukulala okunganele nokuzuza kwesisindo, okungafaka phakathi amafutha esiswini (,,).

Ucwaningo olulodwa olukhulu lulandele abesifazane abangaphezu kwama-68,000 iminyaka engu-16.

Labo abalala amahora ama-5 noma ngaphansi ubusuku ngabunye babenamathuba angama-32% okuthola ama-32 lbs (15 kg) kunalabo abalele okungenani amahora ayi-7 ().

Izinkinga zokulala nazo zingaholela ekutholeni isisindo. Esinye sezifo ezivame kakhulu, i-apnea yokulala, yisimo lapho ukuphefumula kuyeka khona ngokuphindaphindiwe phakathi nobusuku ngenxa yezicubu ezithambile emphinjeni ezivimba indlela yomoya.

Kokunye ukuhlola, abacwaningi bathola ukuthi amadoda akhuluphele kakhulu ane-apnea yokulala anamafutha amaningi esiswini kunamadoda akhuluphele ngaphandle kwesifo ().

Ukulala okufushane noma ukulala okungafanele kahle kungaholela ekutholeni isisindo, kufaka phakathi ukuqoqwa kwamafutha esiswini.

Thatha Umlayezo Wekhaya

Izici eziningi ezahlukahlukene zingakwenza uzuze amafutha esisu ngokweqile.

Kukhona okumbalwa ongeke ukwazi ukwenza okuningi ngakho, njengokushintsha kwezakhi zofuzo kanye nokushintshwa kwama-hormone ngesikhathi sokuya esikhathini. Kepha kunezici eziningi nawe can ukulawula.

Ukwenza izinqumo ezinempilo mayelana nokuthi uzodlani nokuthi yini okufanele uyigweme, uzivocavoca kangakanani nokuthi ukuphatha kanjani ukucindezeleka kungakusiza ulahlekelwe ngamafutha esiswini.