Kuwedzera uremu kunogona kushungurudza zvakanyanya, kunyanya kana iwe usingazive kuti chii chiri kukonzeresa.
Kunyange zvazvo kudya kuchiwanzoita basa guru mukuwedzera uremu, zvimwe zvinhu, zvakadai sokushushikana uye kushaikwa kwehope, zvinogonawo kubatsira.
Heano 9 zvikonzero zvekusaziva uremu kuwedzera.
1. Unodya zvakawanda zvakabikwa zvakanyanya
Zvokudya zvakawanda zvine utano, zvakadai seoti, michero yakaomeswa nechando, uye yogati, zvinogadzirwa zvishoma.
Zvisinei, zvikafu zvakagadziriswa zvakanyanya, zvinosanganisira zviyo zveshuga, zvokudya zvinokurumidza uye microwave dinners, zvine zvinhu zvakawanda zvinokuvadza, pamwe chete neshuga yakawedzerwa, kuchengetedza uye mafuta asina kunaka.
Pamusoro pezvo, zvidzidzo zvakawanda zvinobatanidza zvikafu zvakagadziridzwa zvakanyanya kuwedzera uremu, mukuwedzera kukwira kwehuwandu hwekufutisa muUnited States nepasirese (1).
Semuyenzaniso, ongororo yakaitwa muna 2019 yevakuru 19 vekuCanada yakawana kuti avo vakadya chikafu chakanyanya kugadziridzwa vaive 363% mukana wekufutisa pane avo vakadya zvishoma (32).
Zvokudya zvakagadziriswa zvakanyanya zvinowanzove zvakakwirira mumakoriyori asi zvichishaya zvakakosha, zvakadai seprotein uye fiber, izvo zvinoita kuti unzwe wakaguta.
Muchokwadi, muongororo yemavhiki maviri yevanhu makumi maviri, vatori vechikamu vakadya anosvika mazana mashanu emakoriori pazuva pakudya kwekupedzisira-kugadziriswa pane kudya kusati kwagadziriswa (20).
Saka, iwe unofanirwa kufunga nezvekucheka chikafu chakagadzirwa uye chikafu, uchitarisa pane zvese zvekudya.
2. Unodya shuga yakawandisa
Zvokudya zvinotapira uye zvinwiwa zvakaita sesiwiti, makeke, soda, zvinwiwa zvemitambo, ice cream, tii yechando, uye zvinwiwa zvekofi ine shuga zvinogona kuwedzera chiuno chako nyore.
Zvidzidzo zvakawanda zvinobatanidza kushandiswa kweshuga kune uremu, asiwo kuwedzera kwengozi yezvirwere zvisingaperi, kusanganisira chirwere cheshuga 2 uye chirwere chemwoyo (4).
Kunyanya, zvinwiwa zvine shuga ndiyo inotungamira sosi yeshuga yakawedzerwa muUnited States uye yakabatana zvakanyanya nekurema.
Semuenzaniso, ongororo yezvidzidzo zve30 zvinosanganisira vana 242 nevakuru zvakabatanidza kunwa kunwa shuga kune uremu uye kufutisa (352).
Ongororo yevakadzi 11 yakawana kuti kunwa soda imwe pazuva kwakatungamira kune huremu hwemapaundi mashanu mumakore maviri, zvichireva kuti kucheka siwiti kunogona kuita zvinopesana (218).
Iwe unogona kuedza zvishoma nezvishoma kuderedza kudya kwako shuga kuitira kuti hurongwa huve nyore.
3. Une mararamiro ekugara
Kusaita basa kunowanzoita kuti uremu uye chirwere chisingaperi (8, 9, XNUMX).
Kushanda padhesiki, kuona terevhizheni, kutyaira motokari, kana kushandisa kombiyuta kana runhare zvinhu zvokungogara.
Chidzidzo chevanhu 464 vakafuta uye vakafuta zvakaratidza kuti nguva yavo yekugara yemazuva ese yakaenzana nemaawa 6,2 pamazuva ekushanda uye maawa matanhatu pane mamwe mazuva. Mabasa ane chekuita nebasa ndiwo ainyanya kubatsira, achiteverwa neterevhizheni (gumi).
Kuita shanduko shoma dzemararamiro ari nyore, akadai sekurovedza muviri zvishoma uye kugara wakadzikama, kunogona kuita musiyano mukuru.
Semuenzaniso, chidzidzo chemwedzi mitatu chevashandi ve317 chakaratidza kuti kutsiva awa imwe yekugara neawa imwe yekumira zuva rose kwakaderedza huwandu hwemafuta uye chiuno chechiuno uchiwedzera kuonda mhasuru (11).
Tsvagiridzo yakaratidzawo kuti kupedza nguva yakawandisa pamberi pechidzitiro kunobatsira zvakanyanya mukusaziva uremu (12, 13, 14).
Kunyangwe zvigadziriso zvidiki, zvakadai sekufamba mushure mekudya kwemanheru pane kuona TV, kurovedza muviri kana kufamba panguva yekuzorora kwako kwemasikati, kuisa mari mudhesiki rakamira kana treadmill, kana kuchovha bhasikoro kuenda kubasa, kunogona kurwisa uremu.
4. Unoita ye-yo dieting
Yo-yo dieting inoreva kutenderera kwekurasikirwa uremu nemaune, kuchiteverwa nekusaziva kuwedzera uremu.
Maitiro aya anonyanya kubatanidzwa nenjodzi yakawedzera yekurema nekufamba kwenguva (15, 16).
Muchidzidzo chevanhu 2, vanhu vakadya mugore rapfuura vaive nehuremu hwepamusoro uye chiuno denderedzwa pane vasiri-dieters (785).
Zvimwe zvidzidzo zvinoratidza kuti kudzora kudya uye kudya kunogona kutungamira kuhuremu mune ramangwana nekuda kwemaitiro emuviri wako kune maitiro akadai, sekuchinja kwenzara uye kuzara mahormone (18, 19). , 20).
Pamusoro pezvo, vanhu vazhinji vanorasikirwa nehuremu vachitevera chikafu chinorambidza vanowana zvese kana zvese mukati memakore mashanu (5).
Kuti uremerwe uremu kwenguva refu, unofanirwa kutarisa pane inoenderera mararamiro ekuchinja. Izvi zvinosanganisira kurovedza muviri, kucheka zvikafu zvakagadzikiswa uye zvine shuga, uye kudya chikafu-chikafu chakazara chikafu chine fiber uye mapuroteni.
5. Une dambudziko rekurapa risati raonekwa
Kunyange zvazvo mararamiro akawanda anoita kuti uwedzere uremu husingafadzi, mamwe mamiriro ehutano anogonawo kuita basa. Izvi zvinosanganisira:
- Hypothyroidism. Ichi chirwere chinokanganisa thyroid gland yako uye inogona kutungamirira kuhuremu kana kuoma kuderedza uremu (21, 22).
- Kuora mwoyo. Ichi chimiro chepfungwa chakajairika chakabatana nekurema uye kufutisa (23, 24).
- Polycystic ovary syndrome (PCOS). PCOS inoratidzwa nekusaenzana kwehomoni kunobata vakadzi vezera rekubereka. Izvi zvinogona kukonzera uremu uye kuita kuti zviome kuderedza uremu (25).
- Dambudziko rekudya zvakanyanya (BED). BED inorongedzerwa zvichienderana nezvikamu zvinodzokororwa zvekudyisa kusingadzoreki uye zvinogona kutungamirira kumatambudziko mazhinji ehutano, kusanganisira kuwedzera uremu (26).
Mamwe mamiriro, akadai sechirwere cheshuga neCushing's syndrome, ane chekuitawo nekurema. Saka zvakakosha kuti chiremba wako aite ongororo chaiyo.
Uyezve, mamwe mishonga, kusanganisira antidepressants uye antipsychotics, inogona kukonzera uremu. Taura nenyanzvi yezvehutano kana iwe uchifunga kuti uri kuwedzera uremu nekuda kwemishonga yako.
6. Hauna kurara zvakakwana
Kurara kwakakosha kune hutano hwese uye kugara zvakanaka. Kusakwana kwekurara kunogona kukonzera uremu, pakati pezvimwe zvakaipa mhedzisiro (27).
Ongororo yevakadzi makumi mapfumbamwe nevaviri yakaratidza kuti avo vairara pasi peawa matanhatu pazuva vaive nepamusoro-soro body mass index (BMI) uye mazinga evisfatin (protein inovanzwa nemafuta masero), zvichienzaniswa nevakadzi vanorara maawa matanhatu kana kupfuura pazuva (92). )
Muchidzidzo chemavhiki maviri chevanhu vakuru gumi vakaremerwa mushure mekudya kwakaderera-koriori, avo vairara maawa 2 pahusiku vakarasikirwa ne10% mashoma emafuta emuviri uye 5,5% mamwe mamhasuru mashoma kupfuura avo vairara maawa 55 husiku. maawa pahusiku (60) )
Saka nekudaro, kuwedzera nguva yako yekurara kunogona kubatsira nekurema.
Humwe humbowo hunobatanidza maawa manomwe kana anopfuura ekurara husiku humwe ne33% mukana mukuru wekurasikirwa uremu, zvichienzaniswa nekurara asingasviki maawa manomwe (30).
Kana hutano hwako hwekurara husina kunaka, unogona kuedza kudzikamisa skrini nguva usati warara, kuderedza kunwa kwako zvine caffeine, uye kuenda kunorara panguva yakatarwa.
7. Hausi kudya chikafu chakakwana
Kana iwe uchigara uchidya chikafu chakagadzirwa, kushandura kune chikafu chakapfuma mune yakazara chikafu inzira iri nyore uye inoshanda yekusimudzira uremu uye kugadzirisa zvimwe zvakawanda zvehutano hwako.
Kutaura zvazviri, chinhu chinonyanya kukosha mukurasikirwa kwehuremu ndechokusarudza zvakakwana, zvishoma zvakagadziriswa zvokudya.
Chimwe chidzidzo chakakamura vanhu vakuru ve609 vanorema mumapoka akateedzera kudya kwakaderera-mafuta kana kwakaderera-carb kwemwedzi ye12 (31).
Mapoka maviri aya akarairwa kuti awedzere kudya kwavo miriwo, kuderedza kudya kwavo shuga yakawedzerwa, mafuta emafuta, uye makabhohaidhiretsi akacheneswa, vanodya zvakanyanya, zvakagadziriswa zvishoma, zvikafu-zvinovaka muviri, uye kugadzirira kudya kwakawanda kumba.
Chidzidzo chacho chakawana kuti vanhu vari mumapoka maviri ezvokudya vakarasikirwa zvakafanana: 5,4 kg (12 pounds) yeboka re-low-fat uye 5,9 kg (13 pounds) yeboka remafuta akawanda. low carb. Izvi zvakaratidza kuti mhando yekudya, kwete macronutrient yemukati, ndiyo yakanyanya kukosha mukurasikirwa nehuremu (31).
Kubatanidza chikafu chakazara mukudya kwako hakufanirwe kuve kwakaoma. Tanga nekuwedzera zvishoma nezvishoma kudya-zvakakora zvakakwana, zvakadai semiriwo, michero, bhinzi, mazai, nzungu nemhodzi, pakudya kwako uye masvutugadziro.
8. Unomanikidzwa
Kushungurudzika kusingaperi idambudziko rinowanzoitika rinogona kukanganisa uremu hwako (32).
Yakakwira mazinga ekushushikana kwehomoni cortisol akaratidzwa kuwedzera nzara uye chishuwo chako chekudya zvinonaka, zvine macalorie akawanda, izvo zvinogona kukonzera huremu (33).
Pamusoro pezvo, zvidzidzo zvinoratidza kuti vanhu vakafuta vane mazinga epamusoro ecortisol pane avo vasina mamiriro acho (34).
Sezvineiwo, kudzora kushushikana kunogona kusimudzira uremu.
Muchidzidzo che8-vhiki chevakuru makumi mana neshanu vane kufutisa, avo vaiita nzira dzekuzorora sekufema kwakadzama vakarasikirwa nehuremu hwakanyanya kupfuura avo vakangogamuchira akajairwa zano rekudya (45).
Kuti uderedze kushushikana, edza kubatanidza humbowo-hwakavakirwa kuzorora maitiro mumuitiro wako. Yoga, kupedza nguva muzvisikwa uye kufungisisa (36, 37, 38).
9. Unodya macalorie akawandisa
Kudyisa kunoramba kuri chikonzero chikuru chekuwedzera uremu.
Kana iwe ukatora macalorie akawanda kupfuura aunopisa pazuva, unogona kuwedzera uremu (39).
Kudya zvisina musoro, kugara uchidya chikafu, uye kuita sarudzo dzekudya dzakakwirira mumakoriyumu uye zvinovaka muviri zvese zvinokonzeresa kuwandisa macalorie kudya.
Zvinogona kuve zvakaoma kuona macalorie ako aunoda iwe pachako, saka bvunza nyanzvi yezvekudya kana uchinetseka nekudyisa.
Nzira dzakareruka dzekudzivisa kudyisa dzinosanganisira kutarisisa kunzara uye kuguta zvikumbiro nekudya zvine hungwaru, kutevedzera kudya kwakakwira mufibre nemaprotein, kupfuma mukudya kwezvirimwa, kunwa mvura panzvimbo yezvinwiwa zvine macalorie akawanda uye kuwedzera basa rako.
Chinonyanya kukosha
Zvinhu zvakawanda zvinogona kuita kuti uremu uwedzere.
Kushaikwa kwekurara, kuita mabasa ekugara, uye kunyanyodyisa chikafu chakagadzikiswa kana chine shuga ndiwo mashoma emaitiro anogona kuwedzera njodzi yako yekurema.
Zvisinei, matanho mashomanana akareruka - kudya zvine utano, kurovedza muviri uye kuisa pfungwa pazvokudya zvakakwana - zvinogona kukubatsira kuzadzisa zvinangwa zvako zvekurasikirwa uye kuvandudza hutano hwako hwose.
