Ukudla Okunempilo: Amaqiniso Ngamafutha

-Delile

• Amafutha amahle ngokumelene namafutha amabi nokuningi: Thola ukuthi lokhu kusho ukuthini kuwe.
• Amafutha Amahle Vs. Amafutha Amabi
• Thola amaqiniso amaningi amanoni - nokuthi kungani kungadala umonakalo omkhulu emzimbeni wakho.
• Iqiniso ngukuthi kunamafutha amahle namafutha amabi - kanti lawo amabi, agcwele isibindi sakho nezitho zakho zesisu, angaba yingozi.
• Amaqiniso ngamanoni asondele esikhunjeni
• Funda ngokwengeziwe ngamafutha, kufaka phakathi inzuzo abesifazane abanayo kunamadoda, uma kukhulunywa ngamanoni.
• Thola okuningi ngenzuzo abesifazane abanayo kunamadoda, abahlakaniphile; indlela yokunqoba isithombe somzimba esonakele; futhi nokuningi.
• Ingabe kufanele ukhathazeke uma unomzimba omise okwepheya?
• Ukunqoba ukukhuluphala kwakho kanye nesithombe somzimba esihlanekezelwe
• Ingabe udalelwe ukuba yisidudla noma udla ukudla okunempilo?
• Qhubeka ufunda: Kwabanye abantu, isisindo singaba nzima kakhulu ukusilawula, ngisho nangemikhuba yokudla enempilo. Thola ukuthi kungani!
• Ngemikhuba yokudla enempilo, akufanele yini ukunciphisa isisindo kufane kuwo wonke umuntu?
• Imikhuba yokudla enempilo kanye nezinqubo zokuzivocavoca ezijwayelekile kusabalulekile.
• Qhubeka ufundele amaqiniso amaningi ngamanoni - nokuthi ungalahlekelwa kanjani!
• Uzibuza ngendlela engcono kakhulu yokulahlekelwa amafutha?
• Ungasheshi ukulahlekelwa amafutha.
• Ufuna ukwazi ukuthi yikuphi ukudla okushisa amafutha ngokushesha? Thola zonke izindaba zakamuva zokudla okunempilo ku Umumo.com.
• Buyekeza kwe-

Amafutha amahle ngokumelene namafutha amabi nokuningi: Thola ukuthi lokhu kusho ukuthini kuwe.

Inkulumompikiswano imayelana nokucaciswa kokudla okunempilo, okuhlanganisa nokuthi yikuphi ukudla okungcono kakhulu, nokuthi kungakanani ukuvivinya umzimba okufanele, kodwa kunodaba olulodwa ochwepheshe bezempilo abavumelana ngalo ngokuqinile: Njengesizwe, sikhuluphele kakhulu. Ababili kwabathathu abadala baseMelika bahambahamba - kahle, ngokunokwenzeka bahlala phansi - banamafutha anele okuyekethisa impilo yabo. Akukhona nje kuphela ukuthi ubhadane lokukhuluphala lusilahlekisela ngezigidigidi ekunakekelweni kwezempilo nasekulahlekelweni komkhiqizo, ucwaningo olusha lukhombisa ukuthi kungenzeka futhi lunciphise isikhathi sokuphila kwabantu baseMelika.

Izinto ezethusayo, ukuze uqiniseke. Ungase uzibuze: Kusho ukuthini konke lokhu kimi? Ingabe impilo yami isengozini? Ngazi kanjani ukuthi ngikhuluphele kakhulu? Ukusiza ukuphendula le mibuzo, nanka amaqiniso akhuluphele akamuva; eminye imininingwane ingakumangaza.

Amafutha Amahle Vs. Amafutha Amabi

Ungase ucabange ukuthi ukhuluphele, kulapho okungenzeka ube yimpilo khona. Akunjalo ngempela, ngoba okubaluleke kakhulu indawo. Uhlobo lwamafutha oluyingozi, okungukuthi amafutha we-visceral, ahlanganiswe esifundeni esincane esizungeze isibindi sakho nezinye izitho zesisu.

"Awunakuyizwa, uyithinte noma uyibone," kusho uGlenn Gaesser, Ph.D., umqondisi wohlelo lwe-kinesiology eNyuvesi yaseVirginia eCharlottesville nombhali we Amanga Amakhulu Amafutha: Iqiniso Ngesisindo Sakho Nempilo Yakho (Izincwadi zikaGuerze, 2002). "Akubandakanyi wonke amafutha amaningi omzimba. Owesifazane ovamile unamakhilogremu angu-40-50 wamafutha, kodwa kulokho, cishe amakhilogremu angu-5-10 kuphela amafutha angaphakathi kwesisu."

Yize ukuphela kwendlela yokwazi kahle ukuthi uthwala malini ngezindlela zobuchwepheshe obufana nokuskena kwe-CAT noma i-MRI, ungathola umbono wokuthi ngabe unokuningi kakhulu ngokulinganisa umjikelezo wesinqe sakho, kusho uGaesser. Ngaphezu kwama-intshi angu-35 kwabesifazane kuthathwa njengengozi enkulu.

Thola amaqiniso amaningi amanoni - nokuthi kungani kungadala umonakalo omkhulu emzimbeni wakho.

[header = Amaqiniso amaningi ngamanoni: thola ukuthi kungani amafutha amabi engaba yingozi kangaka kuwe.]

Iqiniso ngukuthi kunamafutha amahle namafutha amabi - kanti lawo amabi, agcwele isibindi sakho nezitho zakho zesisu, angaba yingozi.

Kungani amafutha amabi edala umonakalo ongaka? Ngoba amafutha angaphakathi esiswini alahla okunamafutha e-acid egazini ngesivinini esikhulu futhi ngenxa yokuthi la mangqamuzana anamafutha aqonda ngqo esibindini, ebeka engcupheni ikhono laso lokulawula i-insulin egazini.

I-insulin eyeqile ingadala umfutho wegazi ophakeme, amazinga we-cholesterol angenampilo kanye ne-triglycerides ephezulu (amafutha egazi angenampilo) - izimo ezakha i- "metabolic syndrome" futhi ezifanekisela isifo sikashukela kanye nesifo senhliziyo. Ingcindezi nayo ibamba iqhaza emafutheni angaphakathi esiswini, ngoba lolu hlobo lwamafutha lunamamukeli amaningi we-cortisol, i-hormone yokucindezeleka. Uma unengcindezi engapheli, ukhiqiza i-cortisol eyeqile, okwenza ukuba kufakwe amanoni amaningi emathunjini akho.

Amaqiniso ngamanoni asondele esikhunjeni

Ngokuphambene nalokho, amafutha asondele eduze kwesikhumba - noma ngabe yi-intshi enkulu ongayincinza okhalweni lwakho noma izikhwama zamathanga emathangeni akho - kubonakala kungabangeli izinkinga zempilo. Eqinisweni, olunye ucwaningo lubonisa ukuthi uma unamafutha amaningi angaphakathi kwesisu, amafutha ethanga engeziwe angase anikeze isivikelo esifweni senhliziyo. "Amathanga abonakala emunca amafutha emzimbeni wakho," kusho uGaesser, "ukuvimbela izinga eliphezulu lamafutha egazini elingavala imithambo yakho. Cabanga ngamathanga akho njengosinki omkhulu ongasebenza njengedepho yokugcina amafutha."

Funda ngokwengeziwe ngamafutha, kufaka phakathi inzuzo abesifazane abanayo kunamadoda, uma kukhulunywa ngamanoni.

[isihloko = Amaqiniso amaningi ngamafutha: thola okwengeziwe mayelana nokunqoba isithombe somzimba esihlanekezelwe.]

Thola okuningi ngenzuzo abesifazane abanayo kunamadoda, abahlakaniphile; indlela yokunqoba isithombe somzimba esonakele; futhi nokuningi.

Ingabe kufanele ukhathazeke uma unomzimba omise okwepheya?

Abahlakaniphile, abesifazane banenzuzo eyodwa enkulu kunabesilisa: Cishe amaphesenti angama-80 abesifazane abunjwe njengamapheya ngaphambi kokuba bafike esikhathini sokuya esikhathini, okukhombisa ukusatshalaliswa kwamafutha okuyingozi ukwedlula okutholakala kubantu abenziwe ngama-apula. Kepha lokhu akusho ukuthi abesifazane abanomzimba okwenziwe ngepheya kufanele bangakhathazeki ngokuzuza kwesisindo. Yize abesifazane abangaphansi kweminyaka engama-50 benamanani aphansi kakhulu esifo senhliziyo kunabesilisa, le nzuzo iyanyamalala ngemuva kokunqamuka kokuya esikhathini.

Cishe ukuya esikhathini, ukwehla kwamazinga e-estrogen kubangela ukwabiwa kabusha kwamafutha omuntu. Okubalulekile wukulawula amafutha omzimba wakho usemncane, kusho uDeborah Clegg, Ph.D., umsizi kaprofesa esikhungweni sokucwaninga ngokukhuluphala emnyangweni wezifo zengqondo weNyuvesi yaseCincinnati. "Uma ukhuluphele lapho unqamuka ukuya esikhathini, amathuba akho okuba ne-metabolic syndrome akhula kakhulu."

Ukunqoba ukukhuluphala kwakho kanye nesithombe somzimba esihlanekezelwe

Amafutha we-Hip nethanga kungenzeka angaholeli esifweni senhliziyo nesifo sikashukela, kepha kwabesifazane abaningi, lokho kuyinduduzo encane.Noma kunjalo bafisa ukulahlekelwa izikhwama zabo zesihlalo, futhi lokhu kukhathazeka ngokwako kungase kube nemiphumela elimazayo ngokomzimba nangokwengqondo. "Ukunganeliseki komzimba kungabangela ukuziphatha okungenampilo futhi kungase kuthinte ukuzethemba kwakho," kusho uCynthia Bulik, Ph.D., umqondisi weNyuvesi yaseNorth Carolina e-Chapel Hill's Eating Disorders Programme kanye nomlobi ohlanganyela naye Ukudla Okubalekayo: Uhlelo Olunamaphuzu Ayisi-8 Lokunqoba Ukudla Kwabantu Abadala kanye Nesisindo Sokubheka (URodale, 2005).

Ukuze unqobe ukuthatheka okungenampilo (kanye nesithombe somzimba esihlanekezelwe) ngezinqulu namathanga akho, gxila kuzo zonke izinto abakwenzela zona, kusho uBulik. Zivocavoce lawo mazwi futhi uqinise umzimba wakho ongezansi -- noma ngabe ukuziqeqesha isisindo, ukuhamba ngezinyawo noma ukuhamba ngebhayisikili -- kungasiza futhi ukuthuthukisa ubudlelwano bakho nezinqulu namathanga akho. Ngokukusiza ukuthi wehlise amakhilogremu, ukudla okunempilo kuzokusiza ukuthi uzizwe ungcono nangomzimba wakho.

Ingabe udalelwe ukuba yisidudla noma udla ukudla okunempilo?

Uma amafutha abonakala enamathela emzimbeni wakho, ungazibuza ukuthi kukhona yini ongakwenza ukuguqula ikusasa lakho. "Kumuntu ojwayelekile, [ithonya lofuzo] likububanzi bamaphesenti angama-60-80," kuchaza uPhilip A. Wood, D.V.M., Ph.D., umqondisi we-division of genomics e-University of Alabama eBirmingham kanye nombhali we Isebenza Kanjani Amafutha (IHarvard University Press, 2006). Nakuba lokhu kubaluleke ngokwanele ukuphakamisa ukuthi u-Rosie O'Donnell akasoze abe mncane njengoba, yithi, i-Courteney Cox, kusho futhi ukuthi iningi lethu lingagwema ukukhuluphala ngenhlanganisela yemikhuba yokudla okunempilo nokuzivocavoca.

Qhubeka ufunda: Kwabanye abantu, isisindo singaba nzima kakhulu ukusilawula, ngisho nangemikhuba yokudla enempilo. Thola ukuthi kungani!

[iheda = Imikhuba yokudla enempilo: ukulawulwa kwesisindo akufanele yini kufane kuwo wonke umuntu?]

Ngemikhuba yokudla enempilo, akufanele yini ukunciphisa isisindo kufane kuwo wonke umuntu?

Eqinisweni, kwabanye abantu, kunzima kakhulu ukulawula isisindo. Ubufakazi obudala: isifundo seCanada samawele esashicilelwa kuThe New England Journal of Medicine. Amasethi ayishumi nambili amawele wesilisa afanayo anikezwa ama-calories ayi-1 000 ngosuku izinsuku eziyisithupha ngesonto. Ngemuva kwezinsuku eziyi-100, isihloko ngasinye besidle amakhalori amaningi anele ukuzuza amakhilogremu angama-24 (kuthatha cishe ama-calories ayi-3 500 ukuthola i-1pound). Kodwa abanye besilisa ocwaningweni bathole amakhilogremu angu-9.5 kuphela kanti abanye bathole amaphawundi angama-29. Umehluko wokuzuza kwesisindo phakathi kwamawele amabili ahlukahlukene wawuphindwe kathathu kunomehluko ojwayelekile phakathi kwamabili. Ukutholakala kwamafutha amaningi afakiwe nawo kwakufana phakathi kwamabili kodwa kwehluka kakhulu phakathi kwamabili. Ngokusobala, ufuzo lubalwa kakhulu.

"Singalindela ukuthi ama-calories angama-calories angama-calories," kusho uPaul Ribisl, Ph.D., ongusihlalo woMnyango wezeMpilo nowokuzivocavoca eWake Forest University eWinston-Salem, N.C. "Kodwa akunjalo ngempela." Izizathu ziningi. Isibonelo, abanye abantu bayabhidlika ngaphezu kwabanye (ngaleyo ndlela bashisa ama-calories amaningi), kanti imizimba yabanye abantu ine-metabolism ephakeme, okusho ukuthi bagcina belenga kuma-calories ambalwa abawadlayo.

Imikhuba yokudla enempilo kanye nezinqubo zokuzivocavoca ezijwayelekile kusabalulekile.

Noma kunjalo, ochwepheshe bathi, ngaphandle kwamakhadi ezakhi zofuzo owabhekwayo empilweni, isitolo sakho samafutha ajulile esiswini siyindaba yokuphila futhi. Ngakho-ke qiniseka ukuthi ushaya ijimu njalo, ulawule amazinga akho oxinzelelo, futhi udle ukudla okunomsoco okugcwele izithelo, imifino nezinhlamvu ezigcwele.

Qhubeka ufundele amaqiniso amaningi ngamanoni - nokuthi ungalahlekelwa kanjani!

[iheda = Ukwehla kwamafutha: ezibuza ngendlela enhle kanjani? Bheka la maqiniso anonile namuhla.]

Uzibuza ngendlela engcono kakhulu yokulahlekelwa amafutha?

Thola imininingwane odinga ukuyazi– nezindaba ezimnandi, nazo.

Amaqiniso amahle ngamafutha: Uhlobo lwamafutha olwenza umonakalo omkhulu futhi olula ukulahleka. Amafutha ethanga angalenga kuwe ngempilo ethandekayo, kepha ngokushintsha kwempilo ngendlela efanele, amafutha apakishwe ngokujulile esiswini sakho azoncibilika ngokushesha. "Ucwaningo lukhombisa ukuthi abantu abalahlekelwa ngamaphesenti ayishumi esisindo somzimba wabo banganciphisa amafutha abo e-visceral ngamaphesenti angama-30," kusho uWood.

Yini esebenza kangcono uma ufuna ukulahlekelwa amafutha, ukudla noma ukuvivinya umzimba? Esikhathini esifushane, ukusika amakhalori kulula. Owesifazane ongamakhilogremu angu-145, kuthatha ihora eligcwele nemizuzu eyi-10 ukuhamba ngo-4 mph ukushisa inani lama-calories - 390 - kukhukhi elilodwa le-Starbucks oatmeal raisin. Kulula kakhulu ukuvele ulahle ikhukhi -- ngokombono, noma kunjalo. "Empeleni, ukuzivocavoca umzimba kusebenza kangcono isikhathi eside ngoba abantu bazimisele ngokwengeziwe ukusebenzisa izindlela zokuzivocavoca umzimba kunezinguquko ezidliwayo," kusho uGaesser.

Indlela engcono kakhulu ukuhlanganisa ukwanda okulinganiselayo kokuvivinya umzimba nezinguquko ezincane, ezilawulekayo zokudla ekudleni okunempilo, njengokushintsha kusuka ku-mayo uye kumasinadi esandwich yakho (ukonga: cishe ama-calories ayi-100 ngesipuni) noma ukudla i-apula esikhundleni sokuphuza ingilazi ye-apula ijusi (ukonga: ama-calories angu-45). Uma ukhetha ukudla okunamafutha aphansi kanye ne-fiber ephezulu esikhundleni sokudla okugayiwe kanye nokudla okusheshayo, cishe uzodla ama-calories ambalwa futhi uhlale wanelisekile isikhathi eside.

Njengoba ukucindezeleka kuhlotshaniswa namafutha esisu, kubalulekile futhi ukugcina izinga lokukhathazeka kwakho liphansi ngokuzivocavoca njalo, ukulala ngokwanele kanye nokuthatha isikhathi sokuphumula, kungaba sekilasini le-yoga noma iseshini yokuzindla nsuku zonke yemizuzu engu-10 ekhaya.

Ungasheshi ukulahlekelwa amafutha.

Ukwehlisa cishe amakhilogremu angu-2 ngeviki kungase kuzwakale kungokoqobo, kodwa eqinisweni, lowo umgomo onamandla, odinga ukushoda ngamakhalori angu-1,000 nsuku zonke. "Lokho akusimame," kusho uRibisl, ongathanda ukubona ukuthi abantu bahlose u-1/2 pounds ngesonto. Ngaphezu konyaka, lokho kusengamaphawundi angama-26 ahlaba umxhwele. Indlela engcono yokunciphisa amafutha omzimba wakho ngokuhamba kwesikhathi, ochwepheshe bathi, ukwenza indlela yokuphila enempilo umgomo wakho - hhayi ukugxila enanini lamakhilogremu owalahlekelayo. Lapho usuthathe imikhuba enempilo futhi unamathela kuyo ngokungaguquguquki, ungaqiniseka ukuthi ekugcineni isisindo sizophuma.

Ufuna ukwazi ukuthi yikuphi ukudla okushisa amafutha ngokushesha? Thola zonke izindaba zakamuva zokudla okunempilo ku Umumo.com.

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