John Myers
Nthawi zambiri amatchedwa kunenepa kwambiri, kunenepa kwambiri kumatha kukhala kovulaza thanzi malinga ndi kuuma kwake, chifukwa kungayambitse matenda monga shuga ndi kuthamanga kwa magazi. Ndi zakudya zoyenera, mukhoza kupewa ndi kuthana ndi kunenepa komwe kulipo.
Kodi kunenepa kwambiri ndi chiyani?
Kunenepa kwambiri nthawi zambiri kumafanana ndi mawu akuti onenepa kwambiri. Komabe, kunenepa kwambiri sikutanthauza kunenepa kwenikweni. Kutengera ndi index ya thupi (BMI), kunenepa kwambiri kumagawidwa m'makalasi osiyanasiyana. Kunenepa kwambiri (nthawi zina kumatchedwanso kuti kunenepa pang'ono) kumatanthauzidwa kuti BMI ya 25 kapena kupitirira, BMI ya 30 kapena kuposerapo ndi kunenepa kwambiri kwa grade 1, BMI ya 35 kapena kupitirira ikufanana ndi giredi 2 ndi BMI ya 40 kapena kupitirirapo ndi giredi. 3. Kunenepa kwambiri ndi giredi 1 kapena kupitilira apo ndi matenda osatha omwe amafunikira chithandizo. Chifukwa: Kunenepa kwambiri kumawonjezera chiopsezo chotenga matenda achiwiri kapena obwera nawo monga dyslipidemia, shuga, ndi matenda ena amoyo.
BMI ndi theka lachowonadi
Komabe, index mass index yokha - yomwe mutha kudziwa ndi chowerengera chathu cha BMI - ilibe mphamvu zokwanira kudziwa ngati wina ali onenepa. Othamanga nthawi zambiri amakhala ndi BMI yapamwamba, yomwe imachokera ku kulemera kwakukulu kwa minofu. Chifukwa chake, kuchuluka kwamafuta amthupi kumagwiritsidwa ntchito ngati chizindikiro china cha kunenepa kwambiri.
Kuti muwone kuopsa kwa thanzi, ndikofunikira kudziwa komwe kuli mafuta amthupi. Makamaka, kuchuluka kwa mafuta m'mimba kumayambitsa mavuto, chifukwa pali chiopsezo chakuti mafuta adzasungidwa mu ziwalo kapena kuyambitsa kutupa. Pochepetsa thupi, ndikofunikira kuchepetsa mafuta omwe ali m'mimba makamaka.
Kunenepa kwambiri - zimayambitsa, ndi zotsatira zake
Chiwerengero cha anthu omwe akudwala kunenepa kwambiri kapena kunenepa kwambiri chikuwonjezeka padziko lonse lapansi - m'magulu azaka zonse. Kuyambira mu Januwale 2018, pafupifupi atatu mwa anayi mwa amuna ndi akazi oposa theka ku Germany ndi onenepa kwambiri kumapeto kwa moyo wawo wa ntchito. Ana nawonso amakhudzidwa kwambiri. Ngakhale kuti thupi limatha kuthana ndi njala kwanthawi yayitali, silimadya bwino nthawi yayitali. Kuchita masewera olimbitsa thupi pang'ono m'moyo watsiku ndi tsiku, kusachita masewera, kupsinjika, komanso kugona pang'ono kumatsimikizira kuti zopatsa mphamvu zochulukirapo zimayikidwa ngati mafuta. Matenda monga hypothyroidism amathanso kuyambitsa kunenepa kwambiri.
Menyani kunenepa kwambiri
Zakudya zimagwiritsidwa ntchito ngati mankhwala. Komabe, lingaliro la kungodya pang’ono chabe kapena kusadya chakudya kwa kanthaŵi simalikwanira. Chifukwa ngati mupitiliza kudya monga kale mutatha kudya, monga zakudya za FdH, mudzakhalanso onenepa kwambiri mwamsanga. Zakudya zopatsa thanzi kwa nthawi yayitali komanso kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino kwambiri yochotsera kunenepa kwambiri. Ngati matenda ena ndi omwe amachititsa kunenepa kwambiri, izi ziyenera kuganiziridwa mu ndondomeko ya zakudya. Pankhaniyi, malangizo akatswiri zakudya tikulimbikitsidwa.
Kodi zakudya zonenepa ziyenera kuwoneka bwanji?
Kupanda kutero, mutha kutsatira mfundo zotsatirazi kuti muchepetse thupi mwanjira yathanzi pakapita nthawi. Pamene mukumva kuti mukukhuta, m'pamenenso simungayambe kudya pakati pa chakudya. Popeza m'mimba si calculator ya calorie koma imayesa kuchuluka kwa chakudya ndi kulemera kwa chinthu kuti chitumize chizindikiro cha kukhuta, kuchepa kwa mphamvu kumapindulitsa pakuchepetsa thupi komanso kuthana ndi kunenepa kwambiri. Kuchuluka kwa mphamvu kumatanthawuza kuchuluka kwa ma calories mu chakudya pa 100 g.
Chifukwa chake, kudya bwino komwe kumakuthandizani kuti muchepetse thupi kumangotengera kuchuluka kwakukulu ndi kulemera kwake, komwe kumapezeka mosavuta kuchokera kumasamba ambiri. Popeza masamba okha amadutsa m'mimba mwachangu, ndizomveka kuphatikiza mabuleki. Izi zimakhala ndi zakudya zokhala ndi mapuloteni komanso mafuta. Kodi mukudziwa mawu akuti "tchizi amatseka m'mimba"? Tchizi amadzaza bwino chifukwa ali ndi kusakaniza kwabwino kwa mapuloteni ndi mafuta.
Kuphika bwino kwa kunenepa kwambiri, mosasamala kanthu za digirii, kumaphatikizapo mbale monga omelet ndi anyezi ndi tomato kapena masamba ophika ndi zitsamba za quark ndi chidutswa cha mkate wa wholemeal.
