Kudya Kune Utano: Chokwadi Nezve Mafuta

Zvemukati

• Mafuta akanaka maringe nemafuta akashata uye zvimwe: Tsvaga kuti izvi zvinorevei kwauri.
• Mafuta Akanaka Vs. Mafuta Akaipa
• Tsvaga mamwe mafuta akawanda - uye nei achigona kukuvadza zvakadaro mumuviri wako.
• Ichokwadi ndechekuti pane mafuta akanaka uye akashata mafuta - uye akaipa, akazara akakomberedza chiropa chako uye nhengo dzemudumbu, anogona kuva nenjodzi.
• Chokwadi pamusoro pemafuta ari padyo neganda
• Verenga pamusoro kuti uwane mamwe mashoko pamusoro pemafuta, kusanganisira mukana wevakadzi pane varume, kana zvasvika pakukora.
• Tsvaga zvimwe nezve zvakanakira vakadzi pane varume, vane mafuta-akachenjera; sei kukunda chimiro chemuviri chakamonyaniswa; uye zvakawanda.
• Iwe unofanirwa kunetseka here kana iwe uine peya rakaumbwa muviri?
• Kukunda mafuta ako obsession uye kukanganisa muviri mufananidzo
• Wakafanirwa kuve wakakora kunyangwe uine tsika dzakanaka dzekudya?
• Ramba Uchiverenga: Kune vamwe vanhu, uremu hunogona kuve hwakaoma kudzora, kunyangwe uine tsika dzakanaka dzekudya. Ziva chikonzero!
• Nemagariro kudya kwakanaka, kudzora uremu hakufanirwe kunge kwakaenzana kune wese here?
• Hutano kudya tsika uye kugara uchirovedza muviri maitiro zvichiri kukosha.
• Ramba uchiverenga kuti uwane zvimwe chokwadi pamusoro pemafuta - uye maitiro ekurasikirwa nawo!
• Kunetseka nezve nzira yakanakisa yekurasikirwa nemafuta?
• Usave kukurumidza kurasikirwa nemafuta.
• Unoda kuziva kuti ndezvipi zvekudya zvinopisa mafuta nekukurumidza? Tsvaga ese matsva ekudya ane hutano nhau pa Shape.com.
• Ongororo ye

Mafuta akanaka maringe nemafuta akashata uye zvimwe: Tsvaga kuti izvi zvinorevei kwauri.

Iyo nharo inotsamwa nezve izvo chaizvo zvekudya zvine hutano, kusanganisira kuti ndezvipi zvekudya zvakanakisa, uye kuwanda kwakawanda kuita muviri, asi pane imwe nyaya iyo nyanzvi dzehutano dzakabvumirana zvakasimba pairi: Serudzi, isu takafuta zvakanyanya. Vaviri kubva pavatatu vese vakuru vekuAmerica vari kufamba-famba - zvakanaka, vangangogara vakatenderedza - vaine mafuta akakwana kukanganisa hutano hwavo. Hakusi kungova denda rekufutisa rinotitorera mabhirioni mune zvehutano uye kurasikirwa nekugadzirwa, kutsva kutsva kunoratidza kuti zvinogona zvakare kupfupisa hupenyu hwevaAmerican.

Zvinhu zvinotyisa, kuve nechokwadi. Unogona kushamisika: Izvi zvinorevei kwandiri? Hutano hwangu huri panjodzi here? Ndinoziva sei kuti ndakanyanya kufuta? Kuti ubatsire kupindura iyi mibvunzo, heino chokwadi chakakora chazvino; mamwe emashoko angakushamise iwe.

Mafuta Akanaka Vs. Mafuta Akaipa

Iwe unogona kufunga kuti iwe wakakora, iwe unozonyanya kuve usina hutano. Kwete hazvo chokwadi, nekuti izvo zvinonyanya kukosha inzvimbo. Rudzi rwemafuta ane njodzi, i.e. visceral mafuta, akarongedzwa mudunhu diki rakakomberedza chiropa chako uye nedzimwe nhengo dzemudumbu.

"Iwe haugone kuinzwa, kuibata kana kuiona," anodaro Glenn Gaesser, Ph.D., mutungamiriri wechirongwa che kinesiology paYunivhesiti yeVirginia muCharlottesville uye munyori we Big Fat Nhema: Ichokwadi Nezve Kurema Kwako uye Hutano Hwako (Guerze Books, 2002). "Hazvibatanidzi mafuta akawanda emuviri. Mukadzi wepakati ane 40-50 mapaundi emafuta, asi pane izvo, chete anenge 5-10 pounds ari intra-abdominal mafuta."

Kunyange zvazvo nzira chete yekuziva kuti yakawanda sei yaunotakura ndeye nzira dzepamusoro-soro dzakadai seCAT scan kana MRI, unogona kuwana pfungwa yekuti iwe une zvakawanda here nekuyera chiuno chako, Gaesser anoti. Kupfuura masendimita makumi matatu neshanu kuvakadzi kunoonekwa senjodzi huru.

Tsvaga mamwe mafuta akawanda - uye nei achigona kukuvadza zvakadaro mumuviri wako.

[musoro = Zvimwe chokwadi nezvemafuta: tsvaga kuti nei mafuta akaipa achigona kuva nenjodzi kwauri.]

Ichokwadi ndechekuti pane mafuta akanaka uye akashata mafuta - uye akaipa, akazara akakomberedza chiropa chako uye nhengo dzemudumbu, anogona kuva nenjodzi.

Nei mafuta akashata achikonzera nyonganiso yakadaro? Nekuti mafuta emukati-mudumbu anodurura fatty acids muropa mukumhanya uye nekuti aya mamorekuru emafuta anonanga akananga kuchiropa, achikanganisa kugona kwayo kudzora insulin muropa.

Insulin yakawandisa inogona kukonzera kukwira kweropa, cholesterol isina hutano uye yakakwira triglycerides (mafuta asina hutano eropa) - mamiriro anoumba "metabolic syndrome" uye anowanzo fananidzira chirwere cheshuga nemoyo. Kushungurudzika kunoitawo basa mukati memukati-mudumbu mafuta, nekuti mhando iyi yemafuta ine akawanda ma receptors e cortisol, inoshungurudza mahormone. Paunenge uchingogara uchinetsekana, unoburitsa yakawandisa cortisol, zvichikonzera kuti mamwe mafuta aiswe mudumbu rako.

Chokwadi pamusoro pemafuta ari padyo neganda

Kusiyana neizvi, mafuta akarara padyo neganda - ingave iri jiggly inch yaunokwanisa kudzvanya muchiuno chako kana masaga pahudyu yako - haaite seakonzeresa hutano. Muchokwadi, kumwe kutsvagurudza kunoratidza kuti kana iwe uine mafuta akawandisa epamuviri-mudumbu, mamwe mafuta ehudyu anogona kunyatso kudzivirira kubva kuchirwere chemoyo. "Zvidya zvinoita kunge zvinonwisa mafuta kubva mukutenderera kwako," Gaesser anoti, "kudzivirira huwandu hweropa-hune mafuta hunogona kuvhara tsinga dzako. Funga nezvezvidya zvako sedhishi hombe rinogona kuita sedepoti yekuchengetera mafuta."

Verenga pamusoro kuti uwane mamwe mashoko pamusoro pemafuta, kusanganisira mukana wevakadzi pane varume, kana zvasvika pakukora.

[musoro = Zvimwe chokwadi pamusoro pemafuta: tsvaga zvimwe pamusoro pekukunda chimiro chemuviri chakatsauka.]

Tsvaga zvimwe nezve zvakanakira vakadzi pane varume, vane mafuta-akachenjera; sei kukunda chimiro chemuviri chakamonyaniswa; uye zvakawanda.

Iwe unofanirwa kunetseka here kana iwe uine peya rakaumbwa muviri?

Vane mafuta akachenjera, vakadzi vane mukana wakakura pane varume: Vanenge makumi masere muzana evakadzi vakaumbwa semapeya vasati vasvika kumwedzi, izvo zvinoratidza kuparadzirwa kwemafuta kune ngozi kune kazhinji inowanikwa muvanhu vane maapuro. Asi izvi hazvireve kuti vakadzi vane peya rakaumbwa muviri vanofanirwa kunge vasina hanya nekurema. Kunyangwe vakadzi vari pasi pemakore makumi mashanu vaine mwero wakaderera wechirwere chemoyo pane varume, mukana uyu unopera mushure mekuenda kumwedzi.

Pakati pekuguma kuenda kumwedzi, kudzikira kwemaestrogen kunokonzera kugoverwa kwemafuta emunhu. Chinokosha kudzora mafuta emuviri wako paunenge uchiri mudiki, anodaro Deborah Clegg, Ph.D., mutevedzeri wepurofesa munzvimbo yekutsvakurudza nezvekufutisa paYunivhesiti yeCincinnati yedhipatimendi repfungwa. "Kana iwe uine huremu hwakawanda kana uchienda panguva yekuguma kuenda kumwedzi, mikana yako yekuve nechirwere cheshuga inowedzera zvakanyanya."

Kukunda mafuta ako obsession uye kukanganisa muviri mufananidzo

Hip uye chidya mafuta zvinogona kutungamira kuchirwere chemwoyo uye chirwere cheshuga, asi kune vakadzi vazhinji, izvo zvinyaradzo zvishoma.Ivo zvakadaro vane shungu dzekurasa masaga avo, uye kuzvinyima uku kunogona kukuvadza mumuviri nepfungwa mhedzisiro. "Kusagutsikana kwemuviri kunogona kukonzeresa kudya zvisina tsarukano uye kunogona kukanganisa kuzviremekedza kwako," anodaro Cynthia Bulik, Ph.D., director weUniversity yeNorth Carolina kuChapel Hill's Eating Disorders Program uye munyori webhuku. Runaway Kudya: Iyo 8-Point Plan yekukunda Chikafu chevakuru uye Weight Obsessions (Rodale, 2005).

Kuti ukunde kusagadzikana kusina kunaka (uye kukanganiswa kwechimiro chemuviri) nechiuno chako uye zvidya, tarisa pazvinhu zvose zvavanokuitira, Bulik anodaro. Kurovedza muviri izvo zvinonzwika uye zvinosimbisa muviri wako wepazasi - kungave kurera uremu, kukwira makwikwi kana kuchovha bhasikoro - zvinogona kubatsira zvakare kugadzirisa hukama hwako nehudyu nezvidya. Nekubatsira iwe kudurura mapaundi, chikafu chine hutano chinobatsira iwe kuti unzwe zvirinani nezve muviri wako futi.

Wakafanirwa kuve wakakora kunyangwe uine tsika dzakanaka dzekudya?

Kana mafuta achiita kunge akanamira mumuviri wako, unogona kushamisika kana iwe uchigona kuita chero chinhu kushandura ramangwana rako. "Kumunhuwo zvake, [pesvedzero yemajini] iri muchikamu che60-80 muzana," anotsanangura kudaro Philip A. Wood, D.V.M., Ph.D., mutungamiriri wechikamu chegenomics paYunivhesiti yeAlabama kuBirmingham uye munyori we Mashandiro anoita Mafuta (Harvard University Press, 2006). Kunyangwe izvi zvakakosha zvakakwana kuratidza kuti Rosie O'Donnell haambofi akatetepa sekuti, Courteney Cox, zvinoreva zvakare kuti vazhinji vedu tinogona kudzivirira kufutisa nemusanganiswa wekudya zvine hutano uye maitiro ekurovedza muviri.

Ramba Uchiverenga: Kune vamwe vanhu, uremu hunogona kuve hwakaoma kudzora, kunyangwe uine tsika dzakanaka dzekudya. Ziva chikonzero!

[musoro = Madyiro ane hutano: kutonga uremu hakufanirwe kunge kwakafanana kune wese munhu?]

Nemagariro kudya kwakanaka, kudzora uremu hakufanirwe kunge kwakaenzana kune wese here?

Kutaura zvazviri, kune vamwe vanhu, uremu hwakanyanya kuoma kudzora. Humbowo humbowo: yekuCanada kudzidza kwemapatya akaburitswa muThe New England Journal yeMishonga. Makumi gumi nemaviri seti yemamwe mapatya echirume akapihwa imwezve chiuru macalorie pazuva mazuva matanhatu pavhiki. Mushure memazuva zana, chidzidzo chega chega chainge chapedza mamwe macalories akakwana kuti awane makirogiramu makumi maviri nemana (zvinoda 3,500 macalorie kuti awane 1pound). Asi vamwe varume vari muchidzidzo vakawana mapaundi 9.5 chete asi vamwe vakawana mapaundi makumi maviri nepfumbamwe. Musiyano mukuwedzera uremu pakati pemapatya akasiyana siyana waive wakapetwa katatu pane wepakati mutsauko mukati mevaviri. Nzvimbo yemafuta ekuwedzera akaiswa zvakare yaive yakafanana mukati mevaviri asi yaisiyana zvakanyanya pakati pevaviri. Zviripachena, genetics inoverengera yakawanda.

"Tingatarisira kuti macalorie ari macalorie," anodaro Paul Ribisl, Ph.D., sachigaro wedhipatimendi rezvehutano nesainzi paWake Forest University muWinston-Salem, N.C. "Asi handizvo chaizvo." Zvikonzero zvacho zvakawanda. Semuenzaniso, vamwe vanhu vanodzungaira zvakanyanya kupfuura vamwe (nekudaro kupisa macalorie akawanda), uye mimwe miviri yevanhu ine metabolism yakakura, zvinoreva kuti vanopedzisira varemberera kune mashoma macalorie avanodya.

Hutano kudya tsika uye kugara uchirovedza muviri maitiro zvichiri kukosha.

Zvakadaro, nyanzvi dzinoti, zvisinei nemakadhi echakaberekwa aunotorwa muhupenyu, chitoro chako chemafuta epadumbu akadzika inyaya yehupenyu zvakare. Saka ita shuwa kuti unorova jimu nguva dzose, dzora kushushikana kwako, uye udye kudya kwakaringana kuzere nemichero, miriwo uye zviyo zvakakwana.

Ramba uchiverenga kuti uwane zvimwe chokwadi pamusoro pemafuta - uye maitiro ekurasikirwa nawo!

[musoro = Kurasikirwa nemafuta: kushamisika nezve nzira yakanakisa sei? Tarisa uone aya mafuta nhasi.]

Kunetseka nezve nzira yakanakisa yekurasikirwa nemafuta?

Tora ruzivo iwe rwaunoda kuziva- uye nedzimwe nhau dzakanaka, futi.

Chokwadi chakanaka pamusoro pemafuta: Rudzi rwemafuta anoita zvakanyanya kukuvadza zvakare ari nyore kurasikirwa. Mafuta ehudyu anogona kuturika pauri nekuda kwehupenyu hunodiwa, asi neakakodzera mararamiro achichinja, mafuta akarongedzwa zvakadzika mudumbu mako anokurumidza kunyungudika. "Ongororo dzinoratidza kuti vanhu vanorasikirwa nezvikamu gumi kubva muzana zvehuremu hwemuviri wavo vanogona kuderedza mafuta avo emukati ne30 muzana," Wood anodaro.

Chii chinoshanda zvirinani kana iwe uchida kurasikirwa nemafuta, chikafu kana kurovedza muviri? Munguva pfupi, kucheka macalorie kuri nyore. Kune mukadzi ane 145-pondo, zvinotora awa izere uye maminetsi gumi ekufamba pa4 mph kupisa huwandu hwecalori - 390 - mune imwe Starbucks oatmeal raisin cookie. Zviri nyore kungosiya kuki -- mudzidziso, zvakadaro. "Muchokwadi, kurovedza muviri kunoshanda zvirinani kwenguva refu nekuti vanhu vanodisa kutora maitiro ekurovedza muviri pane kushanduka kwekudya," Gaesser anodaro.

Maitiro akanakisa ndeekusanganisa kuwedzera zvine mwero mukurovedza muviri nezvidiki, zvinokwanisa kugadziriswa zvekudya zvine chekuita nekudya zvine hutano, sekuchinja kubva mayo kuenda kumastard pane sangweji yako (kuchengetedza: angangoita zana macalorie pasipuni) kana kudya apuro pane kunwa girazi reapuro muto (kuchengetedza: 45 makorikori). Kana ukasarudza chikafu chine mafuta mashoma uye chiine fiber yakawanda pane chikafu chakagadziriswa uye chinokurumidza, ungangodya mashoma macalorie uye ugare wakagutsikana kwenguva yakareba.

Sezvo kushushikana kwave kwakabatana nemafuta epamuviri, zvakakoshawo kuti usanyanya kushushikana pasi nekurovedza muviri nguva dzose, kuwana kurara kwakakwana uye kutora nguva yekuzorora, kungave mukirasi yeyoga kana maminetsi gumi ezuva nezuva yekufungisisa kumba.

Usave kukurumidza kurasikirwa nemafuta.

Kudonhedza anenge makirogiramu maviri pasvondo kunganzwika sechinhu chaicho, asi chokwadi, icho chinangwa chine hukasha, chinoda kushomeka kwe1,000-calorie zuva rega rega. "Izvo hazvina kugadzikana," anodaro Ribisl, angade kuona kuti vanhu vanovavarira 1/2 pondo pasvondo. Rinopfuura gore, izvo zvichiri zvinonakidza 26 mapaundi. Nzira yakanakisa yekudzora muviri wako mafuta nekufamba kwenguva, nyanzvi dzinoti, ndeyokuita mararamiro ane hutano chinangwa chako - kwete kutarisa kuwanda kwemapaundi auri kurasikirwa nawo. Paunenge iwe watora tsika dzakanaka uye nekunamatira padziri nguva dzose, unogona kuva nechokwadi chekuti pakupedzisira huremu hunobuda.

Unoda kuziva kuti ndezvipi zvekudya zvinopisa mafuta nekukurumidza? Tsvaga ese matsva ekudya ane hutano nhau pa Shape.com.

Ongororo ye