Unoita 'Kudya' Chaizvoizvo Kungokuita Iwe Kukurisa?

Zvemukati

• Kudya uye muviri muviri
• Iyo bhiriyoni-madhora indasitiri yekudya
• Kurera uremu chikafu chinobudirira mareti
• Kudya kwenguva refu uye kuwedzera uremu
• Dzimwe nzira kune kudya kunoshanda chaizvo
• Tarisa pane sarudzo dzakanaka uye kudya zvine pfungwa
• Rovedza muviri nguva dzose
• Bvuma kuti kuzadzikiswa kwako 'kwakaringana' huremu kungasakwanisika
• Chinokosha

Kudya idhizabhiriyoni-madhora epasi rose indasitiri.

Nekudaro, hapana humbowo hwekuti vanhu vari kuita kuderera semhedzisiro.

Muchokwadi, zvinopesana zvinoita kunge ichokwadi. Kufutisa kwasvika padanho repasi rose.

Inenge 13% yevakuru vepasi rose vane kufutisa, uye nhamba iyi inowedzera kusvika ku35% muUnited States (,).

Sezvineiwo, pane humwe humbowo hwekuti kudya kwekudzikira hakuiti mukufamba kwenguva uye kunogona kutungamira mukuwedzera huremu.

Kudya uye muviri muviri

Sezvo denda rekufutisa richiri kuramba richikura, vanhu vazhinji vanotendeukira kuzvikafu zvinorambidzwa nekoriori mukuyedza kudzikisa huremu.

Zvisinei, vanhu vane kufutisa havasi ivo chete vanodyisa. Kuderedza uremu chinhu chakakosha kune vanhu vazhinji vanogona kunge vaine huremu hushoma kana kuti vane huremu hushoma, kunyanya vakadzi.

Vazhinji vatsvagiri vanodavira kuti izvi zvinoenderana nekuve nehunhu husina kutsarukana, izvo zvinowedzerwa nekugara uchiona vezvenhau kune vatete, vane mukurumbira uye vatambi (,).

Iyo shuwa yekuonda mutete inogona kutanga sekutanga giredhi chikoro. Mune kumwe kuongorora, vanopfuura makumi mashanu muzana evasikana vane makore matanhatu kusvika kusere nemasere vane huremu hushoma vakati huremu hwavo hwakanga hwakadzikira pane huremu hwavo chaihwo ().

Zvitendero zvevasikana nezve kudya uye huremu zvinowanzo dzidzwa kubva kuna amai vavo.

Mune kumwe kuongorora, makumi mapfumbamwe muzana evanaamai vakataura kuti vakadya chikafu munguva pfupi yapfuura. Mhedzisiro yekudzidza yakaratidza vashanu-makore-ekukura vanasikana veamai vanodyisa vaive zvakapetwa kaviri kuti vatove nepfungwa nezvekudya, zvichienzaniswa nevanasikana vevasina-kudya madzimai ().

Chido chekuonda chakajairika muvakadzi uye chinogona kutanga sekutanga makore mashanu ekuberekwa. Kuziva kwekutanga nezvekudya kunowanzo kukonzerwa nemaitiro edzidziso aamai.

Iyo bhiriyoni-madhora indasitiri yekudya

Kuderedza uremu ibhizimusi hombe pasirese.

Muna 2015, zvaifungidzirwa kuti zvirongwa zvekudzikisa huremu, zvigadzirwa, uye mamwe marapirwo akagadzira anopfuura madhora zana nemakumi mashanu emadhora mubatsiro muUnited States neEurope zvakabatanidzwa ().

Musika wepasi rose wekurasikirwa nemusika unofungidzirwa kuti uchasvika $ 246 bhiriyoni na2022 ().

Hazvishamisi kuti zvirongwa zvekudzikisa huremu zvinogona kudhura zvakanyanya kune mumwe munhu anoda kurasikirwa anopfuura mapaundi mashoma.

Imwe ongororo yakawana kuti avhareji yemutengo wekudzikira mapaundi gumi nerimwe (5 kg) yaibvira pamadhora mazana manomwe nemakumi mashanu neshanu pachirongwa cheVaremu Vatariri kusvika pamadhora mazana maviri nemazana manomwe nemakumi manomwe emushonga orlistat ().

Uyezve, vanhu vazhinji vanoenda pazvikafu zvakawanda panguva yehupenyu hwavo.

Kana kuyedza kwakawanda uku kukafungidzirwa, vamwe vanhu vanopedzisira vashandisa zviuru zvemadhora vachitsvaga kuonda, kazhinji vasina kubudirira kwenguva refu.

Iyo indasitiri yezvikafu inogadzira mabhiriyoni emadhora gore rega uye inotarisirwa kuramba ichikura mukupindura chishuwo chevanhu chekudzikisa huremu.

Kurera uremu chikafu chinobudirira mareti

Zvinosuruvarisa, kudya kwekurema kunoremedza rekodhi rekodhi.

Mune kumwe kuongorora, makore matatu mushure mekunge vatori vechikamu vapedza chirongwa chekudzikira uremu, chete 12% yaive yakachengeta kanokwana 75% yehuremu hwavainge varasa, nepo 40% yaive yawana huremu hwakawanda kupfuura hwavakange varasa pakutanga).

Imwe ongororo yakawana kuti makore mashanu mushure mekunge boka revakadzi rakarasikirwa nehuremu mukati memwedzi mitanhatu chirongwa chekudzikisa uremu, vairema mapaundi 7.9 (3.6 kg) zvimwe pane yavo yekutanga uremu paavhareji ().

Asi, kumwe kuongorora kwakaratidza kuti chete 19% yevanhu vakakwanisa kuchengetedza 10% yekudzikisa uremu kwemakore mashanu ().

Izvo zvakare zvinoita sekunge kuremazve kunowanikwa zvisinei nerudzi rwechikafu chinoshandiswa pakurema, kunyangwe zvimwe zvikafu zvakabatanidzwa nekudzokazve kushoma pane vamwe.

Semuenzaniso, mune ongororo ichienzanisa kudya katatu, vanhu vaitevera chikafu chakakwira mumafuta emonounsaturated vakawanazve huremu hushoma pane avo vaitevera mafuta akaderera kana kudzora kudya ().

Boka revatsvakurudzi vakaongorora gumi nemana zvidzidzo zvekudzikisa huremu vakaratidza kuti muzviitiko zvakawanda, kuwanazve kunogona kuve kwakakwirira kupfuura kwakataurwa nekuti mitengo yekutevera yakaderera kwazvo uye zviyereso zvinowanzozvizivisa nhare kana tsamba ().

Kutsvagurudza kunoratidza kuti ruzhinji rwevanhu vanozowana huremu hwakawanda hwavanorasikirwa pavanenge vachidya uye vangatopedzisira varema zvakapfuura.

Kunyangwe hazvo muzana muzana revanhu richikwanisa kudzikira huremu uye vachirichengeta, vanhu vazhinji vanowana zvese kana chikamu chehuremu hwavakarasa, uye vamwe vanowana zvakare zvakanyanya.

Kudya kwenguva refu uye kuwedzera uremu

Zvidzidzo zvinoratidza kuti pane kuwana uremu, vanhu vazhinji vanogara vachidya vanoguma vawana huremu munguva refu.

Ongororo ya2013 yakawana kuti mune gumi neshanu kubva makumi maviri ezvidzidzo zvevanhu vasina kufutisa, maitiro azvino ekudya akafanofungidzira kuwedzera uremu nekufamba kwenguva ().

Chimwe chinhu chinopa kuti uwanezve mune vanhu vane huremu hushoma kuwedzera kwemadyo mahormone.

Muviri wako unosimudzira kugadzirwa kweaya anokonzera nzara mahormone kana uchinge wanzwa kuti warasikirwa nemafuta uye mhasuru ().

Mukuwedzera, kudzivirirwa kwekoriori uye kurasikirwa kwemasisita mashoma kunogona kukonzera metabolism yemuviri wako kudzikira, zvichiita kuti zvive nyore kudzoreredza uremu kana uchinge wadzokera kunzira yako yekudya yenguva dzose.

Mune kumwe kuongorora, apo varume vane huremu hushoma vakatevera chikafu chinopa makumi mashanu kubva muzana emakhalori avo anodikanwa kwemavhiki matatu, vakatanga kupisa 255 mashoma macalorie zuva rega rega ().

Vakadzi vazhinji vanotanga kuenda pakudya mudiki vachiri kuyaruka kana makore gumi nematatu.

Yakawanda yekutsvagisa inoratidza kuti kudya panguva yekuyaruka kwakabatana neyakawedzera njodzi yekuwedzera kufuta, kufutisa, kana kusagadzikana kudya mune ramangwana ().

Chidzidzo che2003 chakawana kuti vechidiki vakadya chikafu vaive nemaviri zvakapetwa kuti vange vachikora kudarika avo vasiri-kudya vechidiki, zvisinei nehuremu hwavo hwekutanga ().

Kunyangwe genetics ichiitisa basa rakakura mukuwedzera huremu, zvidzidzo zvemapatya akafanana zvakaratidza kuti maitiro ekudya anogona kunge akakosha (,).

Mune chidzidzo cheFinland chakatevera zviuru zviviri zvemapatya anopfuura makore gumi, mapatya akataura nezvekudya kunyange kamwe chete aigona zvakapetwa kaviri kuwana huremu achienzaniswa nemapatya avo asingadyi. Zvakare, njodzi yakakwira nekuwedzera kwekuedza kwekuedza ().

Zvisinei, ramba uchifunga kuti izvi zvidzidzo zvekucherechedza hazviratidzi kuti kudya kunokonzera kuwedzera uremu.

Vanhu vane huremu vanowanzoenda pakudya, izvo zvinogona kuve chikonzero nei maitiro ekudya achisanganiswa nenjodzi yakawedzera yekuwana huremu nekukura kufutisa.

Panzvimbo pekugadzira kurasikirwa kwekusingaperi, kudya pakati pevanhu vasina kufuta kunosanganisirwa nenjodzi yakawedzera yekuwedzera uremu nekukudziridza kufutisa nekufamba kwenguva.

Dzimwe nzira kune kudya kunoshanda chaizvo

Neraki, kune dzimwe nzira dzekudya dzinokupa mukana uri nani wekudzivirira kana kudzoreredza huremu.

Tarisa pane sarudzo dzakanaka uye kudya zvine pfungwa

Edza kuchinjisa tarisiro kubva pakudya kwekudya kune kudya nenzira inogadzirisa hutano hwako.

Kutanga, sarudza chikafu chinovaka icho chinokuchengetedza iwe kugutsikana uye chinokutendera iwe kuti uchengete akanaka masimba mazinga kuitira kuti unzwe kugona kwako.

Kudya zvine hungwaru imwe nzira inobatsira. Kudzora, kukoshesa ruzivo rwekudya, uye kuteerera kune yako nzara yemuviri uye kuzara cues kunogona kusimudzira hukama hwako nechikafu uye kunogona kutungamira pakurasikirwa nehuremu (,,).

Rovedza muviri nguva dzose

Kurovedza muviri kunogona kudzikisira kushushikana uye kugadzirisa hutano hwako hwese uye pfungwa yekugara zvakanaka.

Tsvagiridzo inoratidza kuti ingangoita maminetsi makumi matatu ezviitiko zvemuviri zvezuva nezuva zvinonyanya kubatsira mukuchengetedza uremu (,).

Maitiro akanyanya ekurovedza muviri chinhu chaunofarira uye chaunogona kuzvipira kuita kwenguva refu.

Bvuma kuti kuzadzikiswa kwako 'kwakaringana' huremu kungasakwanisika

Muviri mass index (BMI) chiyero chehuremu hwako mumakirogiramu akapatsanurwa nekwere yekukwirira kwako mumamita. Iyo inowanzo shandiswa kubatsira vanhu kuona yavo ine hutano huremu huwandu.

Vatsvagiri vakapokana nezvakakosha zveBMI yekufungidzira njodzi pahutano, sezvo isinga tsanangure misiyano mumamiriro emapfupa, zera, murume kana murume, kana panochengeterwa mafuta emuviri wemunhu ().

BMI iri pakati pe18.5 ne24.9 inorondedzerwa seyakajairwa, nepo BMI iri pakati pe25 ne29.9 inoonekwa sehuremu, uye BMI iri pamusoro pe30 inoreva kuve nekufutisa.

Nekudaro, zvakakosha kuti uzive kuti unogona kuva neutano kunyangwe usiri pahuremu hwako. Vamwe vanhu vanonzwa uye vanoita zvakanyanya pahuremu hwakareba kupfuura izvo zvinoonekwa seyakajairika BMI.

Kunyangwe kudya kwakawanda kuchivimbisa kukubatsira kuzadzisa "muviri wako wekurota," chokwadi ndechekuti vamwe vanhu havangochekwe kuve vakaonda kwazvo.

Zvidzidzo zvinoratidza kuti kuva akagwinya pahuremu hwakagadzikana kune hutano pane kurasikirwa uye kudzoreredza huremu kuburikidza nekudzokorora kwakawanda kwekudya (,,).

Kugamuchira uremu hwako hwazvino kunogona kutungamira mukuzviremekedza uye kuvimba kwemuviri, pamwe nekudzivirira kushushikana kweupenyu hwese kuyedza kuzadzisa chinangwa chisingaitiki chehuremu (,).

Edza kuisa pfungwa pakuva noutano panzvimbo yekuvavarira huremu "hwakanaka". Rega uremu uteedzere sechisikirwo divi mhedzisiro yehupenyu hupenyu.

Chinokosha

Chido chekuonda hunowanzotanga pakutanga kwehupenyu, kunyanya pakati pevasikana, uye zvinogona kutungamira mukugara uchidya uye kurambidza kudya maitiro.

Izvi zvinogona kukuvadza kupfuura kunaka. Kupesana nemafungiro akakurumbira, shanduko dzechigarire mumaitiro ehupenyu dzinodiwa

Kutyora dhayeti kunogona kubatsira iwe kukudziridza hukama huri nani nechikafu uye nekuchengetedza hutano hune hutano hwakasimba.