Kufutisa

Kufutisa kunoreva kuva nemafuta emuviri akawandisa. Hazvina kufanana nekurema zvakanyanya, zvinoreva kuti kuyerwa zvakanyanya. Munhu anogona kunge achifuta kubva pane imwe mhasuru kana mvura, pamwe nekuve nemafuta akawandisa.

Mazwi maviri aya anoreva kuti huremu hwemunhu hwakwira kupfuura izvo zvinofungidzirwa kuve zvine hutano pakukwirira kwake.

Kutora macalorie akawanda kupfuura ako anopiswa nemuviri kunogona kukonzera kufutisa. Izvi zvinodaro nekuti muviri unochengeta macalorie asina kushandiswa semafuta. Kufutisa kunogona kukonzerwa ne:

• Kudya chikafu chakawanda kupfuura icho chingashandiswa nemuviri wako
• Kunwa doro rakawandisa
• Kwete kuwana zvakakwana kurovedza muviri

Vanhu vazhinji vakafutisa vanorasikirwa nehuremu hwakawanda uye vozowana zvakare vanofunga kuti imhosva yavo. Vanozvipa mhosva yekushaya simba rekuchengetedza kurema. Vanhu vazhinji vanowana zvakare huremu hwakawanda kupfuura hwavakarasikirwa.

Nhasi, tinoziva kuti biology ndicho chikonzero chikuru nei vamwe vanhu vasingakwanise kuchengeta huremu hwacho. Vamwe vanhu vanogara munzvimbo imwechete uye vanodya chikafu chimwe chete vanofutisa, asi vamwe vasingadaro. Miviri yedu ine maitiro akaomarara ekuchengeta huremu hwedu padanho rine hutano. Mune vamwe vanhu, ino sisitimu haishande zvakajairika.

Nzira yatinodya isu tiri vana inogona kukanganisa nzira yatinodya sevanhu vakuru.

Nzira yatinodya pamusoro pemakore mazhinji inova tsika. Inokanganisa zvatinodya, patinodya, uye kuti tinodya zvakadii.

Tinogona kunzwa kuti takakomberedzwa nezvinhu zvinoita kuti zvive nyore kudya zvakanyanya uye zvakaoma kuramba tichishanda.

• Vanhu vazhinji vanonzwa kuti havana nguva yekuronga nekugadzira chikafu chine hutano.
• Vanhu vazhinji nhasi vanoshanda madhesiki mabasa achienzaniswa nemamwe mabasa anoshanda munguva yakapfuura.
• Vanhu vane nguva shoma yekusununguka vanogona kunge vaine nguva shoma yekurovedza muviri.

Izwi rekuti chirwere chekudya rinoreva boka remamiriro ekurapa ayo ane hutano husina tsarukano pakudya, kudya, kurasikirwa kana kuwana huremu, uye chimiro chemuviri. Munhu anogona kunge akafuta, achitevera chikafu chisina kunaka, uye aine chirwere chekudya zvese panguva imwe chete.

Dzimwe nguva, matambudziko ekurapa kana kurapwa kunokonzera kuwedzera uremu, kusanganisira:

• Utachiona husingashandi (hypothyroidism)
• Mishonga yakadai semapiritsi ekudzivirira kubereka, mishonga yekudzvinyirira, uye antipsychotic

Zvimwe zvinhu zvinogona kukonzera kuwedzera uremu ndezvi:

• Kurega kusvuta - Vanhu vazhinji vanorega kusvuta vanowana 4 kusvika kugumi mapaundi (lb) kana maviri kusvika mashanu makirogiramu (kg) mumwedzi mitanhatu yekutanga mushure mekusiya.
• Kushungurudzika, kushushikana, kunzwa kusuruvara, kana kusarara zvakanaka.
• Kubereka - Vakadzi vanogona kuwana 12 kusvika 15 lb (5.5 kusvika 7 kg) panguva yekuguma kuenda kumwedzi.
• Kubata - Vakadzi vanogona kusarasa huremu hwavakawana panguva yepamuviri.

Anopa hutano anoita bvunzo dzemuviri uye obvunza nezve nhoroondo yako yekurapa, tsika dzekudya, uye maitiro ekurovedza muviri.

Idzi nzira mbiri dzakajairika dzekuyera huremu hwako uye kuyera njodzi dzehutano dzinoenderana nehuremu hwako ndeidzi:

• Muviri mashoma index (BMI)
• Chiuno chakatenderera (chiuno chako chiuno mumasendimita kana masendimita)

BMI inoverengwa uchishandisa kureba uye huremu. Iwe nemupi wako munogona kushandisa yako BMI kufungidzira kuti une mafuta emuviri mangani.

Chiyero chako chechiuno ndiyo imwe nzira yekufungidzira kuti une mafuta mangani emuviri aunayo. Kuwedzera uremu kutenderedza yako yepakati kana mudumbu nzvimbo inowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye sitiroko. Vanhu vane miviri "yakaita seapuro" (zvichireva kuti vanowanzo chengeta mafuta muchiuno uye vane muviri mutete wezasi) vane njodzi yakawandisa yezvirwere izvi.

Ganda rakapetwa zviyero zvinogona kutorwa kuti utarise muviri wako mafuta muzana.

Kuongororwa kweropa kunogona kuitwa kutsvaga kwehutachiona kana matambudziko ehomoni ayo anogona kutungamira mukuwedzera huremu.

Kuchinja mararamiro ako

Hupenyu hwekushandira pamwe nekurovedza muviri kwakawanda, pamwe nekudya zvine hutano, ndiyo nzira yakachengeteka yekuderedza uremu. Kunyangwe kudzikisira uremu kunogona kuvandudza hutano hwako. Ungangoda rutsigiro rwakawanda kubva kumhuri neshamwari.

Chinangwa chako chikuru chinofanirwa kunge chiri chekudzidza nzira itsva dzekudya dzakanaka uye kudziita chikamu chezviitiko zvezuva nezuva.

Vanhu vazhinji vanoona zvakaoma kuchinja maitiro avo ekudya uye maitiro. Iwe unogona kunge wakamboita mimwe miitiro kwenguva yakareba zvekuti ungatomboziva kuti haina hutano, kana iwe unozviita usina kufunga. Unofanirwa kukurudzirwa kuti uchinje mararamiro. Ita maitiro achinje chikamu chehupenyu hwako pamusoro penguva refu. Ziva kuti zvinotora nguva kugadzira uye chengetedza shanduko mumararamiro ako.

Shanda nemupi wako uye wezvekudya kuti ugadzire zviripo, zvakachengeteka zuva nezuva koriori kuverenga izvo zvinokubatsira iwe kurasikirwa uremu uchigara uine hutano. Rangarira kuti kana iwe ukadonha huremu zvishoma nezvishoma uye zvakadzikama, iwe unowanzoita kuti urege. Nyanzvi yako yezvokudya inogona kukudzidzisa nezve:

• Zvisarudzo zvine hutano zvekudya kumba uye mumaresitorendi
• Zvikafu zvinonaka
• Kuverenga zvinyorwa zvekudya zvinovaka muviri uye zvine utano kutenga kunotenga
• Nzira itsva dzekugadzira chikafu
• Chikamu chemazana
• Zvinwiwa zvinotapira

Kudya kwakanyanya (mashoma pane 1,100 macalorie pazuva) hakufungidzirwe kuve kwakachengeteka kana kushanda zvakanyanya. Aya marudzi ezvikafu kazhinji haana mavitamini akakwana uye zvicherwa. Vazhinji vanhu vanorasikirwa nehuremu nenzira iyi vanodzokera pakudya zvakanyanya uye vanova vakafutisa zvakare.

Dzidza nzira dzekugadzirisa kushushikana kunze kwekunwa. Mienzaniso inogona kunge iri yekufungisisa, yoga, kana kurovedza muviri. Kana iwe uchinetseka kana kushushikana zvakanyanya, taura nemupi wako.

Mishonga NEMAHARA ekurapa

Iwe unogona kuona kushambadzira kwekuwedzera uye mishonga yemakwenzi inoti ivo vanozokubatsira iwe kuonda. Zvimwe zvezvirevo izvi zvinogona kunge zvisiri zvechokwadi. Uye zvimwe zvezvinowedzera izvi zvinogona kuve nemhedzisiro. Taura nemupi wako usati waashandisa.

Iwe unogona kukurukura uremu mishonga nemupi wako. Vanhu vazhinji vanorasikirwa neinokwana 5 lb (2 kg) nekutora mishonga iyi, asi vanogona kudzoka huremu pavanomira kutora mushonga kunze kwekunge vaita mararamiro ehupenyu.

Kuvhiya

Bariatric (uremu-kurasikirwa) kuvhiya kunogona kudzikisa njodzi yezvimwe zvirwere muvanhu vane kufutisa kwakanyanya. Idzi njodzi dzinosanganisira:

• Arthritis
• Chirwere cheshuga
• Chirwere chemoyo
• Kuwedzera kweropa
• Kurara kufema
• Dzimwe kenza
• Kurohwa

Kuvhiya kunogona kubatsira vanhu vanga vakafutisa kwemakore mashanu kana kudarika uye vasina kurasikirwa nehuremu kubva kune kumwe kurapwa, senge kudya, kurovedza muviri, kana mushonga.

Kuvhiya kwega haisiyo mhinduro yekuremerwa. Iyo inogona kukudzidzisa iwe kudya zvishoma, asi iwe uchiri kufanira kuita yakawanda yebasa. Iwe unofanirwa kuzvipira pakudya uye kurovedza muviri mushure mekuvhiyiwa. Taura nemupi wako kuti udzidze kana kuvhiyiwa iri sarudzo yakanaka kwauri.

Kurema-kurasikirwa kuvhiya kunosanganisira:

• Laparoscopic gastric bhendi
• Gastric bypass kuvhiyiwa
• Sleeve gastrectomy
• Duodenal chinja

Vanhu vazhinji vanoona zviri nyore kutevera chirongwa chekudya uye chekurovedza muviri kana vakajoinha boka revanhu vane matambudziko akafanana.

Rumwe ruzivo uye rutsigiro rwevanhu vane kufutisa uye mhuri dzavo zvinogona kuwanikwa pa: Obesity Action Coalition - www.obesityaction.org/community/find-support-connect/find-a-support-group/.

Kufutisa kutyisidzira kukuru kwehutano. Iyo yekuwedzera huremu inogadzira njodzi zhinji kuhutano hwako.

Kufutisa kunorwadza; Mafuta - akafutisa

• Gastric bypass kuvhiya - kubuda
• Maitiro ekuverenga zvinyorwa zvekudya
• Laparoscopic gastric banding - kubuda
• Kudya kwako mushure mekuvhiyiwa kwepamuviri

• Kufutisa kwehucheche
• Kufutisa uye hutano

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Jensen MD. Kufutisa. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 207.

Jensen MD, Ryan DH, Apovian CM, et al; American College yeCardiology / American Heart Association Task Force pane Maitiro Ekudzidzira; Kufutisa Sosaiti. 2013 AHA / ACC / TOS nhungamiro ye manejimendi yehuremu uye kufutisa kune vanhu vakuru: chirevo cheAmerican College yeCardiology / American Heart Association Task Force pane Dzidzira Maitiro uye Iyo Obesity Society. Kutenderera. 2014; 129 (25 Suppl 2): ​​S102-S138. PMID: 24222017 pubmed.ncbi.nlm.nih.gov/24222017/.

Ah TJ. Basa rekurwisa-kufutisa mishonga mukudzivirira chirwere cheshuga nematambudziko ayo. J Obes Metab Syndr. 2019; 28 (3): 158-166. PMID: 31583380 pubmed.ncbi.nlm.nih.gov/31583380/.

Pilitsi E, Farr OM, Polyzos SA, et al. Pharmacotherapy yekuneta: inowanika mishonga uye zvinodhaka zviri kuongororwa. Metabolism. 2019; 92: 170-192. PMID: 30391259 pubmed.ncbi.nlm.nih.gov/30391259/.

Raynor HA, Champagne CM. Chinzvimbo cheChikamiro cheNutrition uye Dietetics: kupindira kwekurapa kufutisa uye kufutisa kune vanhu vakuru. J Acad Nutriti Kudya. 2016; 116 (1): 129-147. PMID: 26718656 pubmed.ncbi.nlm.nih.gov/26718656/.

Richards WO. Kufuta zvakanyanya. Mu: Townsend CM Jr, Beauchamp RD, Evers BM, Mattox KL, eds. Sabiston Chinyorwa Chekuvhiya. 20th ed. Philadelphia, PA: Elsevier: 2017: chitsiko 47.

Ryan DH, Kahan S. Guideline Mazano ekunyanyisa kufutisa. Med Kliniki North North. 2018; 102 (1): 49-63. PMID: 29156187 pubmed.ncbi.nlm.nih.gov/29156187/.

Semlitsch T, Stigler FL, Jeitler K, Horvath K, Siebenhofer A. manejimendi yekuwedzeredza uye kufutisa mukutarisira kwekutanga-Kuongorora kwakarongeka kwehumwe humbowo-hwakavakirwa nhungamiro. Obes Rev. 2019; 20 (9): 1218-1230. PMID: 31286668 pubmed.ncbi.nlm.nih.gov/31286668/.