Kunenepa kumatha kukhala kokhumudwitsa kwambiri, makamaka ngati simukudziwa chomwe chikuyambitsa.

Ngakhale kuti kaŵirikaŵiri kadyedwe kaŵirikaŵiri kamakhala ndi mbali yaikulu pa kunenepa, zinthu zina, monga kupsinjika maganizo ndi kusowa tulo, zingathandizenso.

Nazi zifukwa 9 zowonjezeretsa kulemera mwangozi.

1. Mumadya zakudya zochulukidwa kwambiri

Zakudya zambiri zathanzi, monga oats, zipatso zowundana, ndi yogati, zimakonzedwa pang'ono.

Komabe, zakudya zokonzedwa kwambiri, kuphatikizapo chimanga cha shuga, zakudya zofulumira komanso chakudya chamadzulo cha microwave, zimakhala ndi zinthu zambiri zowononga, komanso shuga wowonjezera, zotetezera ndi mafuta osapatsa thanzi.

Kuphatikiza apo, maphunziro ambiri amalumikiza zakudya zokonzedwa kwambiri ndi kunenepa kwambiri, kuphatikiza kukwera kwa kunenepa kwambiri ku United States komanso padziko lonse lapansi (1).

Mwachitsanzo, kafukufuku wa 2019 wa akuluakulu 19 aku Canada adapeza kuti omwe amadya zakudya zosinthidwa kwambiri anali 363% mwayi wonenepa kuposa omwe amadya pang'ono (32).

Zakudya zokonzedwa kwambiri nthawi zambiri zimakhala ndi ma calories ambiri koma zilibe michere yofunika, monga mapuloteni ndi fiber, zomwe zimakupangitsani kumva kuti ndinu okhuta.

M'malo mwake, pakufufuza kwa milungu iwiri kwa anthu 20, omwe adatenga nawo gawo adadya zopatsa mphamvu zochulukirapo 500 patsiku pazakudya zosinthidwa kwambiri kuposa zakudya zomwe sizinakonzedwe (3).

Chifukwa chake, muyenera kuganizira zochepetsera zakudya zomwe zakonzedwa komanso zokhwasula-khwasula, m'malo mongoganizira za zakudya zonse.

2. Mumadya shuga wambiri

Zakudya zokoma ndi zakumwa monga maswiti, makeke, soda, zakumwa zamasewera, ayisikilimu, tiyi wa ayezi, ndi zakumwa za khofi zotsekemera zimatha kukulitsa m'chiuno mwanu mosavuta.

Kafukufuku wambiri amagwirizanitsa kumwa shuga ndi kunenepa, komanso chiwopsezo chowonjezeka cha matenda osatha, kuphatikiza matenda amtundu wa 2 ndi matenda amtima (4).

Makamaka, zakumwa za shuga ndizomwe zimayambitsa shuga wowonjezera ku United States ndipo zimagwirizana kwambiri ndi kunenepa kwambiri.

Mwachitsanzo, kuwunika kwa maphunziro 30 okhudza ana 242 ndi akulu adalumikiza kumwa zakumwa zotsekemera ndi kunenepa kwambiri komanso kunenepa kwambiri (352).

Kafukufuku wa amayi 11 adapeza kuti kumwa koloko imodzi patsiku kumabweretsa kulemera kwa mapaundi 218 pazaka ziwiri, kutanthauza kuti kudula maswiti kumatha kukhala ndi zotsatira zina (2,2).

Mukhoza kuyesa pang'onopang'ono kuchepetsa kudya kwa shuga kuti ntchitoyi ikhale yosavuta.

3. Mumakhala ndi moyo wongokhala

Kusagwira ntchito pafupipafupi kumathandizira kunenepa komanso matenda osatha (8, 9, XNUMX).

Kugwira ntchito pa desiki, kuonera TV, kuyendetsa galimoto, kapena kugwiritsa ntchito kompyuta kapena telefoni ndi zinthu zopanda ntchito.

Kafukufuku wa anthu 464 onenepa kwambiri komanso onenepa kwambiri adawonetsa kuti nthawi yawo yokhala tsiku lililonse imakhala ndi maola 6,2 patsiku lantchito ndi maola 6 masiku ena. Ntchito zokhudzana ndi ntchito ndizomwe zidathandizira kwambiri, kutsatiridwa ndi wailesi yakanema (khumi).

Kupanga masinthidwe osavuta a moyo, monga kuchita masewera olimbitsa thupi pang'ono ndi kukhala chete, kungapangitse kusiyana kwakukulu.

Mwachitsanzo, kafukufuku wa miyezi itatu wa ogwira ntchito 317 adawonetsa kuti kusintha ola limodzi lokhala ndi ola limodzi loyimirira tsiku lonse kumachepetsa kuchuluka kwa mafuta ndi chiuno chozungulira ndikuwonjezera minofu yowonda (11).

Kafukufuku wasonyezanso kuti kuthera nthawi yochuluka kutsogolo kwa chinsalu kumathandiza kwambiri kuti munthu azilemera mwangozi (12, 13, 14).

Ngakhale kusintha kwakung'ono, monga kuyenda pambuyo pa chakudya chamadzulo m'malo mowonera TV, kuchita masewera olimbitsa thupi kapena kuyenda panthawi yopuma masana, kuika ndalama pa desiki loyimirira kapena treadmill, kapena kupalasa njinga kukagwira ntchito, kungachepetse kulemera.

4. Mumachita masewera olimbitsa thupi a yo-yo

Kudya kwa Yo-yo kumatanthauza kuonda mwadala, kutsatiridwa ndi kuwonda mwangozi.

Izi zimalumikizidwa makamaka ndi chiwopsezo chowonjezeka cha kunenepa pakapita nthawi (15, 16).

Pakufufuza kwa anthu 2, anthu omwe adadya chaka chatha anali ndi thupi lolemera kwambiri komanso chiuno chozungulira kuposa osadya zakudya (785).

Kafukufuku wina akuwulula kuti kuletsa kudya komanso kudya zakudya zopatsa thanzi kumatha kubweretsa kulemera kwamtsogolo chifukwa cha momwe thupi lanu limakhudzira machitidwe otere, monga kusintha kwa njala ndi mahomoni akukhuta (18, 19). , 20).

Kuphatikiza apo, anthu ambiri omwe amaonda akamatsatira zakudya zoletsa amapezanso zonse kapena zonse mkati mwa zaka 5 (15).

Kuti muchepetse thupi kwa nthawi yayitali, muyenera kuyang'ana pakusintha kwamoyo kosatha. Izi ndi monga kuchita masewera olimbitsa thupi, kusiya zakudya zokonzedwanso komanso za shuga, komanso kudya zakudya zokhala ndi michere yambirimbiri komanso zomanga thupi.

5. Muli ndi vuto lachipatala lomwe simunalizindikire

Ngakhale zinthu zambiri za moyo zimapangitsa kuti munthu azilemera mwangozi, matenda ena angathandizenso. Izi zikuphatikizapo:

• Hypothyroidism. Matendawa amakhudza chithokomiro chanu ndipo angayambitse kulemera kapena kuvutika kuchepetsa thupi (21, 22).
• Kukhumudwa. Mkhalidwe wamalingaliro wodziwika bwinowu umalumikizidwa ndi kunenepa komanso kunenepa kwambiri (23, 24).
• Matenda a Polycystic ovary (PCOS). PCOS imadziwika ndi kusalinganika kwa mahomoni komwe kumakhudza amayi azaka zakubadwa. Zimenezi zingachititse kuti munthu anenepe kwambiri komanso kuti azichepetsa thupi (25).
• Matenda a Binge Eating (BED). BED imayikidwa potengera zomwe zimachitika mobwerezabwereza za kudya mopitirira muyeso ndipo zimatha kubweretsa zovuta zambiri zaumoyo, kuphatikiza kulemera (26).

Matenda ena, monga matenda a shuga ndi Cushing's syndrome, amagwirizananso ndi kunenepa. Choncho ndikofunikira kuti dokotala adziwe matenda oyenera.

Kuonjezera apo, mankhwala ena, kuphatikizapo antidepressants ndi antipsychotics, angayambitse kulemera. Lankhulani ndi katswiri wa zaumoyo ngati mukuganiza kuti mukulemera chifukwa cha mankhwala anu.

6. Simugona mokwanira

Kugona n'kofunika kuti munthu akhale wathanzi komanso wathanzi. Kusagona mokwanira kungayambitse kunenepa, pakati pa zovuta zina (27).

Kafukufuku wa amayi 92 adawonetsa kuti omwe amagona maola osakwana 6 patsiku amakhala ndi index yayikulu kwambiri ya thupi (BMI) ndi milingo ya visfatin (mapuloteni opangidwa ndi maselo amafuta), poyerekeza ndi amayi omwe amagona maola 6 kapena kuposerapo patsiku (28). ).

Pakufufuza kwa masabata a 2 kwa akuluakulu 10 onenepa kwambiri atatha kudya zakudya zochepa zama calorie, omwe amagona maola 5,5 usiku uliwonse adataya mafuta ochepera 55% ndi 60% ya minofu yochulukirapo kuposa omwe amagona maola 8,5 usiku uliwonse. ).

Momwemonso, kuwonjezera nthawi yanu yogona kungathandize kuchepetsa thupi.

Umboni wina umagwirizanitsa maola asanu ndi awiri kapena kuposerapo usiku uliwonse ndi 33% mwayi wochepa thupi, poyerekeza ndi kugona osachepera maola asanu ndi awiri (30).

Ngati kugona kwanu sikukuyenda bwino, mutha kuyesa kuchepetsa nthawi yowonera musanagone, kuchepetsa kumwa kwa caffeine, komanso kugona nthawi zonse.

7. Simukudya chakudya chokwanira

Ngati mumadya zakudya zosinthidwa nthawi zonse, kusintha zakudya zokhala ndi zakudya zambiri ndi njira yosavuta komanso yothandiza yochepetsera thupi ndikuwongolera mbali zina zambiri za thanzi lanu.

M'malo mwake, chinthu chofunikira kwambiri pakuchepetsa thupi ndikusankha zakudya zonse, zosinthidwa pang'ono.

Kafukufuku wina adagawa akuluakulu a 609 onenepa m'magulu omwe amatsatira zakudya zokhala ndi mafuta ochepa kapena otsika kwambiri kwa miyezi 12 (31).

Magulu onse awiriwa adalangizidwa kuti awonjezere kudya kwawo kwa masamba, kuchepetsa kudya kwa shuga wowonjezera, mafuta owonjezera, ndi chakudya cham'mimba choyengedwa bwino, amadya makamaka zakudya zonse, zosakanizidwa pang'ono, zakudya zopatsa thanzi, ndikukonzekera zakudya zambiri kunyumba.

Kafukufukuyu adapeza kuti anthu omwe ali m'magulu onse a zakudya adataya thupi mofanana: 5,4 kg (12 pounds) kwa gulu lochepa kwambiri la mafuta ndi 5,9 kg (13 pounds) kwa gulu lolemera kwambiri. Izi zidawonetsa kuti zakudya zabwino, osati ma macronutrient, ndiye chinthu chofunikira kwambiri pakuchepetsa thupi (31).

Kuphatikizira zakudya zonse muzakudya zanu sikuyenera kukhala kovuta. Yambani powonjezera pang'onopang'ono zakudya zamtundu uliwonse, monga masamba, zipatso, nyemba, mazira, mtedza ndi njere, pazakudya zanu ndi zokhwasula-khwasula.

8. Mukupanikizika

Kupsinjika kwakanthawi ndi vuto lomwe limakhudza kulemera kwanu (32).

Mahomoni opsinjika kwambiri a cortisol awonetsedwa kuti akuwonjezera njala komanso chikhumbo chanu chodya zakudya zopatsa thanzi, zopatsa mphamvu kwambiri, zomwe zingayambitse kunenepa (33).

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu onenepa kwambiri amakhala ndi ma cortisol apamwamba kuposa omwe alibe vutoli (34).

Chochititsa chidwi n'chakuti, kuthetsa kupsinjika maganizo kungathandize kuchepetsa thupi.

Pakufufuza kwa milungu 8 kwa akulu akulu 45 omwe ali ndi kunenepa kwambiri, omwe adachita njira zopumula monga kupuma kwambiri adataya kulemera kochulukirapo kuposa omwe adangolandira upangiri wazakudya wokhazikika (35).

Kuti muchepetse kupsinjika, yesani kuphatikiza machitidwe opumula ozikidwa pa umboni muzochita zanu. Yoga, kuthera nthawi m'chilengedwe ndikusinkhasinkha (36, 37, 38).

9. Mumadya zopatsa mphamvu zambiri

Kudya mopitirira muyeso kumakhalabe chifukwa chachikulu cha kulemera.

Ngati mutenga zopatsa mphamvu kuposa zomwe mumawotcha patsiku, mudzanenepa (39).

Kudya mopanda nzeru, kudya zakudya zopatsa thanzi nthawi zonse, komanso kusankha zakudya zokhala ndi zopatsa mphamvu zambiri komanso zopatsa thanzi zonse zimapangitsa kuti munthu azidya kwambiri ma calorie.

Zingakhale zovuta kudziwa zopatsa mphamvu zanu nokha, choncho funsani katswiri wa zakudya ngati mukuvutika kudya kwambiri.

Njira zosavuta zopewera kudya mopambanitsa ndi monga kulabadira za njala ndi kukhuta mwa kudya mwanzeru, kutsatira zakudya zokhala ndi fiber ndi mapuloteni ambiri, zakudya zamasamba zambiri, kumwa madzi m'malo mwa zakumwa zopatsa mphamvu zambiri komanso kukulitsa kuchuluka kwa zochita zanu.

Mfundo yofunika kwambiri

Zinthu zambiri zingapangitse kuti kunenepa mwangozi.

Kusagona tulo, kuchita zinthu zongokhala, komanso kudya mopambanitsa zakudya zokonzedwanso kapena za shuga ndi zina mwa zizoloŵezi zomwe zingapangitse kuti muwonjezeke kunenepa.

Komabe, masitepe osavuta - kudya bwino, kuchita masewera olimbitsa thupi komanso kuyang'ana zakudya zonse - kungakuthandizeni kukwaniritsa zolinga zanu zochepetsera thupi ndikuwongolera thanzi lanu lonse.