Zvinhu gumi nezviviri zvinoita kuti uwane mafuta edumbu

Zvemukati

• 1. Zvokudya zvine shuga nesvutugadzike
• 2. Doro
• 3. Trans Mafuta
• 4. Kusashanda
• 5. Kudya kwakaderera-Mapuroteni
• 6. Kuguma kuenda kumwedzi
• 7. Hutachiona Hwakashata Gut
• 8. Muto Wezvibereko
• 9. Kushungurudzika uye Cortisol
• 10. Zvishoma-Fibhi Kudya
• 11. Majini
• 12. Hazvina Kukwana Kurara
• Tora Meseji Yekumba

Kuwedzeredza dumbu mafuta hakuna hutano zvakanyanya.

Iyo njodzi yekukonzeresa kwezvirwere senge metabolic syndrome, mhando 2 chirwere cheshuga, chirwere chemwoyo nekenza (1).

Izwi rekurapa remafuta asina hutano mudumbu "mafuta ekuona," zvinoreva mafuta akakomberedza chiropa nedzimwe nhengo mudumbu rako.

Kunyangwe zvakajairika-huremu vanhu vane vakawandisa dumbu mafuta vane njodzi yakawedzera yezvinetso zvehutano ().

Hezvino zvinhu gumi nezviviri zvinoita kuti uwane mafuta emimba.

1. Zvokudya zvine shuga nesvutugadzike

Vanhu vazhinji vanotora shuga yakawanda zuva nezuva kupfuura zvavanoona.

Chikafu chepamusoro-shuga chinosanganisira makeke nemakandi, pamwe neizvo zvinonzi "zvine hutano" sarudzo senge muffin uye yogati yechando. Soda, zvinwiwa kofi zvinwiwa uye tii inotapira zviri pakati pezvinonyanya kufarirwa neshuga-zvinotapira zvinwiwa.

Ongororo dzekucherechedza dzakaratidza hukama pakati peshuga yakawanda kudya uye kuwanda kwemafuta emimba. Izvi zvinogona kuve zvakanyanya nekuda kweiyo yakakwira fructose yezvinyorwa zveshuga zvakawedzerwa (,,).

Ose shuga yenguva dzose uye yakakwira-fructose chibage sosi yakakwira mu fructose. Kazhinji shuga ine 50% fructose uye yakakwira-fructose chibage manyuchi ine 55% fructose.

Mune yakadzorwa-vhiki gumi-kudzidza, vanhu vakafutisa uye vakafutisa avo vakadya 25% yemakoriyori senge fructose-zvinotapira zvinwiwa pane huremu-kuchengetedza chikafu vakawana kuderera kwe insulin senzwi uye kuwedzera kwemudumbu mafuta ().

Chidzidzo chechipiri chakaratidza kuderedzwa kwemafuta kupisa uye metabolic chiyero pakati pevanhu vakatevera yakafanana -yakanyanya-fructose chikafu ().

Kunyangwe shuga yakawandisa mune chero chimiro ingatungamira mukurema, shuga-zvinwiwa zvinotapira zvinogona kunyanya kunetsa. Sodas nezvimwe zvinwiwa zvinotapira zvinoita kuti zvive nyore kushandisa mibairo mikuru yeshuga munguva pfupi kwazvo.

Uyezve, zvidzidzo zvakaratidza kuti macalorie emvura haana mhedzisiro pakuda kudya semakoriori kubva kuzvikafu zvakaomarara. Paunonwa macalorie ako, hazviite kuti unzwe kuzara kuti usabhadhare nekudya zvishoma zvimwe zvekudya panzvimbo (,).

Kugara uchidya zvekudya nezvinwiwa zvine shuga yakawanda kana chibage chepamusoro-fructose zvinogona kukonzera mafuta emudumbu.

2. Doro

Doro rinogona kuva nezvose zvine hutano uye zvinokuvadza.

Kana ikadyiwa muhuwandu hwakaenzana, kunyanya sewaini tsvuku, inogona kudzikisa njodzi yako yekurwadziwa kwemoyo uye kurohwa (10).

Nekudaro, kunwa doro zvakanyanya kunogona kutungamira mukuzvimba, chirwere chechiropa uye mamwe matambudziko ehutano ().

Dzimwe ongororo dzakaratidza kuti doro rinodzvinyirira kutsva kwemafuta uye kuti macalorie akawandisa kubva mudoro anochengetwa semafuta emudumbu - ndosaka izwi rekuti "dumbu redoro" ().

Zvidzidzo zvakabatanidza yakakwira doro kunwa kusvika pakuwedzera huremu kutenderera nepakati. Imwe ongororo yakawana kuti varume vanonwa zvinwiwa zvinodarika zvitatu pazuva vaive ne80% mukana wekuwedzera mafuta emimba kupfuura varume vanonwa doro shoma (,).

Huwandu hwedoro rinonwiwa mukati memaawa makumi maviri nemana rinoratidzika zvakare kuita basa.

Mune kumwe kuongorora, vanonwa zuva nezuva avo vanonwa doro rinodarika rimwe pazuva vanowanzove nemafuta epadumbu mashoma, nepo avo vanonwa zvishoma asi vachinwa zvinwiwa zvina kana kupfuura pa "mazuva ekunwa" vainyanya kuve nemafuta edumbu akawandisa ().

Kunwa doro zvakanyanya kunowedzera njodzi yezvirwere zvakati wandei uye kwakabatana nemafuta emudumbu akawandisa.

3. Trans Mafuta

Mafuta eTrans ndiwo asina hutano mafuta pasi.

Izvo zvakasikwa nekuwedzera hydrogen kumafuta asina kunyorova kuitira kuti igadzikane.

Mafuta eTrans anowanzo shandiswa kuwedzera pasherufu hupenyu hwezvakarongedzwa zvekudya, senge muffin, musanganiswa wekubheka uye anotsemura.

Trans mafuta akaratidzirwa kukonzera kuzvimba. Izvi zvinogona kutungamira ku insulin kushorwa, chirwere chemwoyo uye zvimwe zvakasiyana zvirwere (, 17,,).

Kune zvekare zvimwe zvidzidzo zvemhuka zvinoratidza kuti chikafu chine mafuta echinjana chingakonzera kuwanda kwemafuta emimba (,).

Pakupera kwechidzidzo chemakore matanhatu, tsoko dzakapa chikafu che8% chekutapisa mafuta chakawana huremu uye chakawana 33% mafuta epamuviri pane tsoko dzakapa 8% monounsaturated mafuta kudya, kunyangwe mapoka ese ari maviri achiwana macalorie akakwana ekuchengetedza huremu hwavo () .

Trans mafuta anowedzera kuzvimba uko kunogona kutyaira insulin kuramba uye kuunganidzwa kwemafuta emimba.

4. Kusashanda

Hupenyu hwekugara ndeimwe yematambudziko makuru ehutano husina kunaka ().

Kwemakumi mashoma emakore apfuura, vanhu kazhinji havachashande. Izvi zvinogona kunge zvakaita chikamu mukukwira kwehuwandu hwehuwandu hwekurema, kusanganisira kuneta kwemudumbu.

Ongororo huru kubva muna 1988-2010 muUS yakawana kuti paive nekuwedzera kukuru mukusaita basa, huremu uye mudumbu girth muvarume nevakadzi ().

Chimwe chidzidzo chekucherechedza chakafananidza vakadzi vaiona anopfuura maawa matatu eTV pazuva kune avo vaiona isingasviki awa rimwe pazuva.

Boka raiona TV yakawanda raive nekaviri mukana wekuti "kufutisa kwakanyanya kwemimba" zvichienzaniswa neboka raiona TV shoma.

Chimwe chidzidzo zvakare chinoratidza kuti kusaita basa kunobatsira kudzokazve kwemafuta emimba mushure mekudzikira uremu.

Muchidzidzo ichi, vaongorori vakataura kuti vanhu vakaita kushora kana kurovedza muviri kweerobic kwegore rimwe mushure mekudzora huremu vakakwanisa kudzivirira mafuta epamuviri kuti awanezve, nepo avo vasina kurovedza muviri vaine 25-38% inowedzera mumafuta emudumbu ().

Kusashanda kunogona kukurudzira kuwedzera kwemafuta emimba. Kuramba uye kurovedza muviri kunogona kudzivirira mafuta epamuviri kuwanazve mushure mekudzikira uremu.

5. Kudya kwakaderera-Mapuroteni

Kuwana mapuroteni ekudya akakwana ndechimwe chezvinhu zvakakosha mukudzivirira kuwedzera uremu.

Kudya-kweprotein chikafu kunoita kuti unzwe kuguta uye kugutsikana, kuwedzera yako metabolic chiyero uye kutungamira kune kungoerekana kwadzikira mukoriori kudya (,).

Mukupesana, kudya kweprotein kwakaderera kunogona kukukonzera kuti uwane mafuta emimba pamusoro penguva refu.

Ongororo dzinoverengeka dzakakura dzekucherechedza dzinoratidza kuti vanhu vanodya huwandu hwakanyanya hweprotein ndivo vangangoita ekuwedzera mafuta emimba (,,).

Uye zvakare, zvidzidzo zvemhuka zvakawana kuti iyo hormone inozivikanwa seyuropeptide Y (NPY) inotungamira mukuwedzera chishuwo uye inosimudzira kuwana kwemafuta emudumbu. Matanho ako eNPY anowedzera kana mapuroteni ako ekudya akaderera (,,).

Kuderera kweproteinini kunogona kutyaira nzara uye mafuta emimba kuwana. Inogona zvakare kuwedzera iyo nzara kemikari neuropeptide Y.

6. Kuguma kuenda kumwedzi

Kuwana mafuta edumbu panguva yekuenda kumwedzi zvakajairika.

Panguva yekuyaruka, iyo hormone estrogen inoratidzira muviri kuti utange kuchengeta mafuta muhudyu nemuhudyu mukugadzirira nhumbu inogona kuitika. Aya mafuta epasi pemukati haana kukuvadza, kunyange zvingave zvakaoma zvikuru kurasikirwa mune zvimwe zviitiko ().

Kutadza kuenda kumwedzi kunoitika pagore mushure mekunge mukadzi ava nemwedzi.

Panguva ino, mwero wake wesrogen unodzikira zvakanyanya, zvichikonzera mafuta kuchengetwa mudumbu, kwete pane chiuno nezvidya (,).

Vamwe vakadzi vanowana mafuta emudumbu akawanda panguva ino kupfuura vamwe. Izvi zvinogona kunge zvichikonzerwa nemageneti, pamwe nezera rinotangira kumwedzi. Imwe ongororo yakawana kuti vakadzi vanopedza kuenda kumwedzi pazera diki vanowanzo kuwana mafuta mashoma epamuviri ().

Hormonal shanduko panguva yekuguma kuenda kumhedzisiro inokonzeresa kuchinjika kwemafuta ekuchengetedza kubva muchiuno nezvidya kuenda kune visceral mafuta mudumbu.

7. Hutachiona Hwakashata Gut

Mazana emhando dzehutachiona anogara mudumbu rako, kunyanya mukoloni yako. Mimwe yeaya mabhakitiriya anobatsira hutano, nepo mamwe anogona kukonzera matambudziko.

Iwo mabhakitiriya ari mudumbu rako anozivikanwawo seako maruva maruva kana microbiome. Uturu hutano hunokosha pakuchengetedza immune immune uye kudzivirira chirwere.

Kusanzwisisika mumatumbu mabhakitiriya kunowedzera mukana wako wekukudziridza mhando 2 chirwere cheshuga, chirwere chemwoyo, gomarara nezvimwewo zvirwere ().

Kune zvekare kumwe kutsvagurudza kunoratidza kuti kuve nehutano husina hutano hwematumbo mabhakitiriya kunogona kukurudzira kuwedzera uremu, kusanganisira mafuta emimba.

Vanoongorora vakaona kuti vanhu vakafutisa vanowanzova nenhamba zhinji dze Makambani mabhakitiriya kupfuura vanhu vakaenzana uremu. Zvidzidzo zvinoratidza kuti idzi mhando dzehutachiona dzinogona kuwedzera huwandu hwemacalorie ayo anotorwa kubva kuchikafu (,).

Imwe yemhuka yekudzidza yakawana kuti mabhakitiriya-emahara makonzo akawana zvakanyanya kuwanda mafuta pavakagamuchira fecal shanduko yebhakitiriya inosangana nekufutisa, zvichienzaniswa nemakonzo akagamuchira mabhakitiriya akabatana neonda ().

Zvidzidzo pamapatya akaonda uye akafuta uye amai vavo vakasimbisa kuti kune chakajairika "musimboti" wemaruva akagovaniswa pakati pemhuri dzinogona kukanganisa huremu, kusanganisira panochengeterwa huremu ().

Kuva nekusaenzana kwematumbo mabhakitiriya kunogona kukonzera kurema, kusanganisira mudumbu mafuta.

8. Muto Wezvibereko

Muchero wemichero chinwiwa chine shuga chakavanzika.

Kunyangwe unsweetened 100% muto wemichero une yakawanda shuga.

Muchokwadi, 8 oz (250 ml) yemuto wemaapuro uye cola imwe neimwe ine magiramu makumi maviri nemana eshuga. Huwandu hwakaenzana hwemuto wemazambiringa unotakura anokwenya magiramu 32 eshuga (42, 43, 44).

Kunyangwe juzi yemichero ichipa mamwe mavitamini uye zvicherwa, iyo fructose irimo inogona kutyaira insulin kuramba uye kukurudzira dumbu mafuta kuwana ().

Zvakare, ndeimwe sosi yemvura macalorie ayo ari nyore kushandisa akawandisa, zvakadaro achiri kukundikana kugutsa chishuwo chako nenzira imwecheteyo nechikafu chakasimba (,).

Muchero wemichero chinwiwa chine shuga yakawanda inogona kusimudzira insulin kudzivisa uye mafuta emimba kuwana kana ukanwa zvakawanda zvacho.

9. Kushungurudzika uye Cortisol

Cortisol ihormone yakakosha pakurarama.

Iyo inogadzirwa neadrenal glands uye inozivikanwa se "stress hormone" nekuti inobatsira muviri wako kukwira mhinduro yekunetseka.

Nehurombo, inogona kutungamira mukuwedzera huremu kana ichiburitswa yakawandisa, kunyanya mudumbu.

Muvanhu vazhinji, kushushikana kunotyaira kunyanya kudya. Asi panzvimbo yemakoriori akawandisa ari kuchengetwa semafuta muviri wese, cortisol inosimudzira kuchengetera mafuta mudumbu (,).

Sezvineiwo, vakadzi vane zviuno zvihombe zvakaenzana nehudyu yavo vakawanikwa vachivanza yakawanda cortisol kana vakashushikana ().

Iyo hormone cortisol, iyo yakavanda mukupindura kushushikana, inogona kutungamira mukuwedzera mafuta emimba. Izvi zvinonyanya kuitika kuvakadzi vane yakakwira chiuno-kusvika-muhudyu ratios.

10. Zvishoma-Fibhi Kudya

Fiber yakakosha zvakanyanya kune hutano hwakanaka uye kudzora huremu hwako.

Dzimwe mhando dzefibre dzinogona kukubatsira kuti unzwe kuzara, kudzikamisa nzara mahormone uye kudzikisa kunwa kwekoriori kubva kuchikafu (, 50).

Muchidzidzo chekucherechedza chevarume nevakadzi vanosvika chiuru negumi nemana negumi nemana, kusanganisa kwemafuta nefibhi kwakabatana nemafuta epamuviri akaderedzwa.Kune yega yega-gumi-gramu inowedzera mune yakasungunuka fiber paive ne3.7% kuderera kwemudumbu mafuta kuunganidza ().

Kudya kwakakwira mumakombi akacheneswa uye yakaderera fiber ine inoita kunge inopesana nechishuwo uye kuwedzera uremu, kusanganisira kuwedzera kwemafuta emimba (,,).

Imwe yedzidzo hombe yakawana kuti yakakwira-fiber yakazara zviyo zvaibatanidzwa nemafuta epamuviri akaderedzwa, nepo zviyo zvakanatswa zvakabatanidzwa nekuwedzera mafuta emimba ().

Kudya kwakaderera mufayibha uye kwakakwira muzviyo zvakanatswa kunogona kutungamira kukuwedzera huwandu hwemafuta emudumbu.

11. Majini

Magene anoita chinzvimbo chakakura mukufutisa njodzi ().

Saizvozvowo, zvinoita sekunge tsika yekuchengetedza mafuta mudumbu inokanganiswa neijenetiki (,,).

Izvi zvinosanganisira geni rekugamuchira iro rinotarisa cortisol uye geni iro rinonongedza leptin receptor, iyo inodzora kudya kwekoriori uye huremu ().

Muna 2014, vaongorori vakaona magen'a matsva matatu akabatana nekuwedzera kwechiuno-kusvika-muchiyero uye kufutisa kwemudumbu, kusanganisira maviri akawanikwa mune vakadzi chete).

Zvisinei, zvimwe zvakawanda zvekutsvaga zvinoda kuitwa munzvimbo ino.

Magen'a anoita kunge anoita chinzvimbo chakakwirira chiuno-kusvika-muhudyu ratios uye kuchengetedza kweakawandisa macalorie semafuta emimba.

12. Hazvina Kukwana Kurara

Kurara zvakakwana kwakakosha kuhutano hwako.

Zvidzidzo zvakawanda zvakabatanidzawo kurara kwakakwana nekurema, izvo zvinogona kusanganisira mafuta emimba (,,).

Imwe yedzidzo hombe yakatevera vakadzi vanopfuura 68,000 kwemakore gumi nematanhatu.

Vaya vairara maawa mashanu kana zvishoma nehusiku vaive ne32% mikana yekuwana 32 lbs (15 kg) pane avo vakarara kanokwana maawa manomwe ().

Matambudziko ekurara anogona zvakare kutungamira mukuwedzera uremu Imwe yematambudziko akajairika, kufema kwekurara, mamiriro ekuti kufema kunomira kwakadzokororwa husiku nekuda kwetishu nyoro muhuro inovhara nzira yemhepo.

Mune kumwe kuongorora, vatsvagiri vakaona kuti varume vakafutisa vane hope dzekufema vaive nemafuta emimba akawanda kupfuura varume vakafutisa vasina chirwere ().

Kurara kwenguva pfupi kana kusarara-kwemhando yepamusoro kunogona kutungamira mukuwedzera huremu, kusanganisira kuunganidzwa kwemafuta emudumbu.

Tora Meseji Yekumba

Zvinhu zvakawanda zvakasiyana zvinogona kuita kuti iwe uwane zvakawandisa mafuta emimba.

Kune mashoma ausingakwanise kuita zvakawanda nezvazvo, semajini ako uye shanduko yehormone panguva yekuguma. Asi pane zvakare zvakawanda zvinhu iwe unokwanisa kuzvidzora.

Kugadzira sarudzo dzine hutano nezve izvo zvekudya uye zvaunofanira kudzivirira, kuwanda kwaunoita muviri uye nemabatiro aunoita kushushikana zvinogona zvese kukubatsira kurasikirwa nemafuta emudumbu.