America Iri Kukuita Sei Wakafuta

Zvemukati

• Ongororo ye

Vagari vemuU.S. vari kukura, uye ndizvo zvakaitawo munhu wega weAmerica. Uye usatarise kuzorodzwa kubva mukupwanyika chero nguva munguva pfupi yapfuura: makumi matanhatu nenhatu muzana yevarume uye 55 muzana yevakadzi vanopfuura makore makumi maviri nemashanu vakafuta, vanodaro vaongorori veTufts University muBoston, uye vangangoita chikamu chimwe muzvina vakafuta (zvinoreva kuti. ivo vangangoita makumi matatu muzana pamusoro pehuremu hwavo hwakanaka). Dambudziko redu rehuremu renyika riri kukurumidza kusvika kuPillsbury Doughboy zviyero.

"Chokwadi idenda," akadaro nyanzvi yekufutisa James O. Hill, Ph.D., director weCenter for Human Nutrition paYunivhesiti yeColorado Health Science Center muDenver. "Dai kuwandisa muviri chiri chirwere chinotapukira, tingadai takaunganidza nyika. Tingadai takazivisa mamiriro ekukurumidzira."

Tinogona kuisa mhosva yeiyi yakazvimba mamiriro ezvinhu pane yedu yakasununguka-pfungwa tsika, Hill anodaro. Takagara zvekuti vazhinji vedu tinosiya masofa edu kuti tinowana kumwe kubatsirwa kwechinhu chinonaka - kazhinji nemafuta akawedzera neshuga iyo indasitiri yezvikafu inosimudzira zvine hukasha. Vatsvagiri vanopomera kukonzeresa kusaenzana kwemakoriori kune kwakawanda kwekuwedzera kwedu kuyerwa.

Kutanga muma1980, sekureva kwemagazini yeSainzi, ma accouterment echimanje manje - anosanganisira makomputa, maremoteji, huwandu hwemota, akawanda escalator uye shuttles - zvakabatanidzwa nezvakawanda zvisati zvamboitika zvekudya zvakachipa kugadzira huwandu hunofamba zvishoma uye hunodya zvimwe. "Kunze kwevane rombo rakanaka vanhu vasingazoore kunyangwe zvavanoita, haugone kurarama hupenyu nhasi munharaunda yedu uye kuchengetedza huremu hwakajairika," anodaro Hill. "Zvakatipoteredza zviri kuzokutora."

Zvinotora kutsunga kutarisa pasi tsika inoda kuti iwe unyarare, ugare pasi udye. Kuti uchengetedze kutsunga kwako, zvinobatsira kuziva mashandisiro anoita indasitiri yezvikafu uye purofiti kubva pane zvaunoshuvira uye kuti vanhu vazhinji vanoodza moyo sei hupenyu hunoshingairira. Hedzino nzira idzo nharaunda yako dzinoita kuti uve nemafuta - uye maitiro ekurwisa. Zivo, shure kwezvose, isimba. .--.E.S.

Sei tarega kufamba

Mwaka ndi1880 - funga "Little House paPrairie" - uye iwe unoda ice cream. Imwe nguva nguva yechando yapfuura, iwe wakatora bhiza rako nengoro kuenda kugungwa remuno uye wakaswera zuva uchiunganidza matombo echando. Makavaendesa kune chando uye mukachengeta pasi pehuni. Iye zvino iwe unobvisa guruva kubva muaizi, veura mamwe machipisi uye woawedzera kune ice-cream churn nemunyu uye musanganiswa wekirimu wawakagadzira mushure mekukama mudiwa wako Bessie. Unotanga kushandura crank pane churn. Maoko ako anotanga kutsva. Iwe uno churn uye churn zvimwezve. Pakupedzisira, une yako ice cream. Kurumidza kuenda kumberi nhasi. Kuda yako Haagen-Dazs kugadzirisa? "Iwe ingopinda mumotokari yako wotyaira uchienda kuchitoro uye utenge hafu yegarani," anodaro Barbara J. Moore, Ph.D., purezidhendi weShapeUp America! Ipapo unozvinyudza pasi pasofa, remote control handy, uye unodya hafu yetabhu.

Hukuru uye hukuru

Kanganwa nezveGeneration X. Tiri munzira yekuva Generation XL. Kufambira mberi mune tekinoroji kwakagadzira kuedza kubva pane zvese. Isu tinotyaira kuenda kuhofisi, kugara pamberi pekomputa kwemaawa, kuodha muchikafu uye kutyaira kuchitoro chiri nyore chekona kutenga bepanhau. Hatitombodi kusimudza munwe, ndoda 50-pound block yechando. "Panotova nemoto unodzorwa kure-kure!" Chikomo chinosheedzera.

Uye kana tisati tave nehusimbe zvekuti tinohodha zvese zvekudya nemasevhisi edu pamhepo, vazhinji vedu tave kukwanisa kuita zvese zvedu muchitoro chimwe chepamusoro. "Uyezve, vanhu vanotyaira vachitenderera kwemaminetsi gumi kuti vawane nzvimbo yekupaka padyo nemusuwo," anoshamisika James Anderson, MD, nyanzvi yekufutisa paYunivhesiti yeKentucky kuLexington.

Avo vakuda kurega kuverenga nekuti iwe unotora kashanu pasvondo pamasitepisi hausati wabva pahuku. Sangano reU.S. Centers for Disease Control and Prevention (CDC) rinoti vanhu vakuru vanosvika zvikamu gumi kubva muzana ndivo vanosimbisa muviri zvakakwana kubva mukurovedzera muviri, izvo zvinoreva kuti kunyange awa imwe chete paimba yekusimbisa muviri inogona kusakwana kuti vasiye mamwe mapaundi.

Imhaka yekuti masimba edu ari kure, mbeva dzemakomputa nemotokari - kunyangwe iwo maitirwo emagetsi uye mawindo emagetsi mumota dzedu - ari kutiponesa macalorie akawandisa. Funga nezvazvo: Kana iwe ukatyaira kuenda kubasa panzvimbo pekutora chitima uye kubvisa kufamba kwemaminetsi gumi kuenda kuchiteshi nzira imwe neimwe, iwe unopisa angangoita mazana mashoma emakoriori pazuva, ayo anogona kuwedzera anenge mapaundi matanhatu emafuta emuviri pamusoro pegumi-gore. nguva. Shandisa nhare inotakurika, zvinoreva kuti haufanire kumhanya kupindura mafoni, uye unogona kutora mamwe mapaundi maviri kusvika matatu pagore, anoverengera Patricia Eisenman, Ph.D., sachigaro wedhipatimendi rezvekurovedza muviri uye zvemitambo sainzi pa Yunivhesiti yeUtah muSalt Lake City.

Steven N. Blair, P.E.D., mupepeti mukuru wesainzi weU.S. Surgeon General's 1996 Report on Physical Activity, anofungidzira kuti tiri kushandisa macalorie mashoma e800 pazuva--funga zvimedu zviviri zveNew York-style cheesecake--zvaiitwa nevabereki vedu. Saka kunyangwe iwe uchimhanya mamaira matanhatu pazuva, izvo zvinongoita mazana matanhatu mazana manomwe neshanu macalorie iwe wakatsvoda kuonekana. Iyo yakawedzera 100-200 makorikori pazuva rausina kupisa inogona kududzira kune mamwe 10-20 mapaundi pagore.

Simba risingazungunuke

Mukuzvidzivirira kwedu, zvinoita sekunge iyo tsika inoda kuti isu tive vakafuta. Iko kumanikidza kwekusaita basa kunotanga kare. Vasingasviki chikamu chimwe muzvitatu chevana vanogara mukati memamaira yechikoro vanosvika ikoko netsoka, nepo kuzorora uye dzidzo yemhando yepamusoro yekurovedza muviri zvave zvisaririra zvemazuva akanaka ekare. Kana makirasi ePE achipihwa, anowanzo kutungamirwa nevadzidzisi vasina kudzidziswa uye haawanzobatanidza kuita kwakawanda kwakasimba. Zvakaipisisa, vamwe havatarise kunakidzwa kwekufamba kana kudzidzisa vana hunyanzvi hwekuita muviri.

Vazhinji vedu, vana nevakuru, tiri kushandisawo nguva yakawanda kutarisa terevhizheni nemavhidhiyo kana kutamba mitambo yemagetsi neyemakomputa. Imwe nzvero yakawana kuti ngozi yokufutisa kwomuyaruki yakawedzera 2 muzana paawa imwe neimwe yokuwedzera inopedzwa pamberi peTV. Kupfuura nakare kose, isu tinongonyarara, takagara tichiona varaidzo yetsika dzedu.

Uye nharaunda nyowani dzemasabhabha dzinowanzo gadzirwa pasina nzira kana nzira dzinoyambuka, anodaro William Dietz, MD, Ph.D., director weCDC's Division of Nutrition uye Physical Activity. Kuti vamhanye basa, vagari vanomanikidzwa kutyaira panzvimbo pekufamba zvidhinha zvishoma. "Zvivakwa zvemaguta zvinotsigira kurovedza muviri - kune nzira dzekufamba, nzvimbo dzekumira uye nzvimbo dzekufamba kuenda," anodaro Dietz. "Asi misha yemasabhabha e-cul-de-sac nharaunda dzine zvivakwa, saka vanhu vanotyaira kwese kwese, kunyangwe chikamu chimwe muzvina cherwendo rwacho ruri pasi peiraira."

Tose tiri mune izvi pamwe chete

Kunyange huwandu hwekufutisa huri kuwedzera pasi rose - kubva pa8 kubva muzana kusvika 13 muzana muAustralia neBrazil, semuenzaniso - muAmerica chete vari kukwira mudenga. Zvichida vanhu vari mune dzimwe nyika vari kugara vakagwinya nekuti mitengo yavo yegesi yakakwira kana itsika yekufamba uchienda kubhekari mazuva ese echingwa chitsva. Kana kuti pamwe mapfupi evhiki evhiki uye yakawanda nguva yezororo inovatendera iwo mamwe mikana. Chero chikonzero, nyanzvi dzinofanotaura kuti vachafananidza kuwedzera kwedu uremu pavanenge vangobata nekuchinja kunounza.

Ipapo vanozodzidza, sezvatakaita, kuti kuchengetedza uremu hune hutano hakusi kungopedza nguva yakawanda kugym; ndezvekuva nesimba zvakanyanya muhupenyu hwako hwezuva nezuva. Tarisa maitiro ako. Uri kuregeredza mikana yekunakidzwa nekufamba? Wakasiya here tsika dzinoita kuti ushandise mhasuru dzako? Kana zvirizvo, vatore adzoke. Idzi ndidzo chete nzira dzekugadzirisa kusaenzana kwekoriori kunoita kuti uwedzere uremu. -C.R.

Nei tichidya zvakanyanya

Iyo jumbo-izing yevanhu vekuAmerica haigone kupihwa mhosva zvachose pazvinangwa zvakaipa zveDairy Queen franchisers kana vagadziri vembatatisi. “Kwemakore akawanda takakumbira indasitiri yezvokudya kuti ipe zvokudya zvinonaka, zvakachipa, uye zvinowanikwa zvakawanda,” inodaro nyanzvi yokufutisa James O. Hill. "Hapana akafanoona kuti mhedzisiro yaizokurudzira kudya zvakanyanya - kana kuti sezvo chikafu chedu chichiwedzera" kufutisa kunopa, "vanhu vashoma vangazokwanisa kusarudza chikafu chine hutano."

Kuyenzerana. Asi kunyangwe patinenge tagadzirira, tichida uye tichikwanisa kudya zvakanaka, zvakaoma kuramba kushambadzira kwekugadzira chikafu. Dzimwe dzedzidziso dzerudzi rwedu dzine hunyanzvi dziri kushanda zvakaoma kufunga nzira dzekutitengesera chikafu chinotipfumisa.

Kudya kunze: Hupenyu mupasi reWhopper

Kuwanda kwatinoita patronise maresitorendi, ndiko kuwedzera kwatinoita kutakura mapaundi, vanodaro vaongorori veTufts University. "Chikonzero chikuru chinoita kuti vanhu vakure ndechekuti kushambadzira kwawedzera," anodaro Melanie Polk, RD, mutungamiriri wedzidzo yezvokudya zvinovaka muviri kuAmerican Institute for Cancer Research (AICR). Avhareji yesangweji yaRuben pane imwe yekudya inodhura inorema maounzi gumi nemana uye ine macalorie 916, uye saradhi yemabiki "ane hutano" (makapu mashanu ane 1/2 kapu yekupfeka) ine macalorie 930, inodaro Center for Science in the Public Interest. Nehafu yevanhu vakuru vanodya muresitorendi chero zuva, hazvishamisi kuti tiri kuwedzera uremu.

Zvinoshamisa, vazhinji veAmerica havana kuona kuti vanodya zvakanyanya pavanodya kunze. Mune ongororo yeAICR, 62 muzana yevakabvunzwa vakafunga kuti zvikamu zvekudyira zvaive zvakaenzana kana zvidiki pane zvavaive makore gumi apfuura. Zvakaipisisa, vashoma vedu vanoziva chiri chakajairwa-saizi chikamu. Kunyange pakati peavo vanoziva, 86 muzana havawanzoyera kana kuti havambopi zvokudya zvavo. Kwozoitawo 25 muzana vedu vanobvuma kuti mari yatinodya inotsamira pakuti tapihwa zvakadii. Kuti uwane mubato pane zvako zvikamu, edza izvi:

* Pedza imwe nguva uchiyera zviyero zvakaenzanirwa kumba kuitira kuti ugone zviri nani ku "eyeball" chikamu chemazana.

* Fungidzira zvaunoda kudya usati wahodha.

Kumbira bhegi rembwa paunoraira, wozoisa hafu yechikafu chako muhombodo usati waruma.

Zvikafu zvekudya: Tinokutsunga kuti udye imwe chete

Isu tinoswera zuva rese kune vanokanganisa, mabhawa emagetsi, nyama dzekudya, mini-makuki, bagel machipisi. Imhaka yekuti mutsara uripo pakati pechikafu nechikafu hauna kujeka, anodaro Bernard Pacyniak, mupepeti weSnack Food uye Wholesale Bakery. "Matatu kubva muzana emakoriyumu edu zvino anobva muzvokudya zvekudya," anodaro, "uye kune zvakawanda zvakawanda zvokusarudza kubva - 20-30 muzana yakawanda yemunyu chete mumakore gumi apfuura."

Izvi zvinoreva dambudziko nekuti nepo zvakasiyana-siyana mumichero nemiriwo ari shamwari yedu, muvengi wedu kana zvasvika pakudya kwekudya. IAmerican Journal of Clinical Nutrition yakashuma kuti vanhu vanodya zvihwitsi zvakasiyana-siyana, pizza, pasita uye mbatatisi zvinowanzoita huremu, nepo avo vanodya miriwo yakawanda vanokwanisa kurasikirwa nepondo. Iyi ndiyo imwe nyaya apo kumisa sarudzo kuri nani. "Kana iwe ukatenga mabhokisi matatu erudzi rumwe rekuki, ungangodya mashoma pane kana iwe ukatenga bhokisi rimwe chete pamhando nhatu dzemakuki," anodaro Brian Wansink, Ph.D., purofesa wezvekutengesa nesainzi yezvehutano. paYunivhesiti yeIllinois.

Uyewo haugone kuvimba nechido chako chekudzora kuti mangani macalorie auchadya. Wansink yakaona kuti vanhu vanodya 70 muzana yeM&M's pavanenge vachipihwa mundiro hombe, uye kuti kudya kubva mubhabhu hombe yepopcorn kunokurudzira vanoenda kumafirimu kuti vadye 44 muzana kupfuura yavanodya kubva muhukuru hukuru. Dzimwe nzira dzekurwisa misungo yekudya.

Ganhurira sarudzo dzako dzekudya uye utenge iwo mapakeji madiki. Sarudza michero mitsva kana yakaomeswa nemiriwo.

Dzivisa kudya kunze kwehombodo kana katoni; panzvimbo pezvo, isa chitsama chakayerwa mundiro kana kuti mundiro.

* Odha "diki" saizi yezvinwiwa, popcorn uye nezvimwe; hadzisi idzo diki chaizvo.

Fast food: Penny akachenjera, pondo benzi

Kuti urambe uchidzoka, zvitoro zvechikafu zvinopa makwikwi, mibairo uye zvemahara zvekutengesa. Ivo zvakare vanovimbisa iwe chibvumirano, neicho icho kutengeserana kunodaidza "kunyengedza mitengo." Nekusiyana kwemitengo yezvinhu, senge mabhegi, mafirimi uye zvinwiwa, makambani ezvikafu zvinokurumidza kukuyedza kuti utenge chikafu chakakura che "supersize" kana "value", kunyangwe icho chawaida chaive chinhu chimwe chete. Izvo zvinotaridzika sekutenga zvinogona kukwidza yako calori yekudyiwa ne40-50 muzana.

Nechikafu chekukurumidza chakanyanya chikamu chehupenyu hwezuva nezuva, zvakaoma kuramba zvinouya. "Kuti uzvidzivirire kubva kunharaunda ine chikafu chakawandisa, unofanirwa kuita sarudzo yekuziva kuti usiyane netsika," anodaro Sonja Connor, M.S., R.D., nyanzvi yekutsvagisa chikafu paOregon Health Sciences University muPortland. Svika chikafu chinokurumidza uine aya matipi ekuzvidzivirira mupfungwa:

* Funga a la carte: Usafungidzira kuti kukosha kwekudya kunochengetedza mari.

* Tora michero kana karoti matanda kutsiva mafirita kana kuzunza kwausingade.

* Pese pazvinogoneka, ronga chikafu chekugara pasi muresitorendi inopa sarudzo dzine hutano pane kunzwa nzara nekumhanyiswa zvekuti unosarudza chikafu chekukurumidza.

Kutora kutonga kwekudya kwako

Hazvina mhosva kuti nehungwaru indasitiri yezvikafu inorongedza zvigadzirwa zvayo, kuchengetedza huremu hune hutano zviri kwauri. Heano mamwe maitiro akataurwa nenyanzvi.

* Zvizive iwe pachako: Vanhu vane kuzvidzora kwepakati vanodya zvakanyanya kana vaine chikafu chakawanda, inodaro nyanzvi yezvekutengesa chikafu Wansink. Vanhu vane mwero wepamusoro wekuzvidzora vanodya zvishoma kana vaine chikafu chakakura paruoko; "kuvhura mafashama emvura" hazviitike navo. Ratidza kuti uri rudzii, wobva waisa larder yako zvinoenderana.

Gara wakangwarira: Pese patino "space out" tinodya zvakawanda. "Isu takanyanya kufadzwa nemaitiro epamhepo ipapo," Wansink anodaro. Zvimwe zvimiro zvinoiswa ipapo neindasitiri yezvikafu (iro ruvara rutsvuku runosimudzira chishuwo, semuenzaniso; orenji inoreva kugona). Zvimwe zvinongoitika netsaona, sekuti murume akagara padivi pako pakaunda yechitoro chekofi anoita seari kunakidzwa nechipai chake cheapuro. Teerera. Fungidzira izvi zvekunze kuti udye, uye tarisa pakuramba uchibata neyako yemukati nzara uye kugutsikana zviratidzo.

* Iva chechokwadi: Kunze kwekutengesa chikafu sechinotengwa chakanaka, vashambadzi vanotengesawo mufananidzo wakasarudzika, vachivimbisa kupa mafaro, mafaro, pfungwa yekuva wepedyo. Asi zvisinei nekuti vanozvirongedza sei, vari kutengesa macalorie. Uye maAmerican vanoiwira, vachitenga zvekudya zvinonzi Whopper naGrand Slam vachirerutsa huwandu hwemacalorie avanodya zuva nezuva neanosvika makumi maviri neshanu muzana. Usashandise kufunga kwekuda. Iyo hamburger inonzi Monster Burger nechikonzero. .--.E.S.

12 nzira dzekufamba zvakanyanya zuva rega rega

1. Famba kuenda kune imwe chete meseji pavhiki, anodaro Barbara Moore, Ph.D., purezidhendi weShapeUp America! Kana iwe usingakwanise kufamba kwese daro, paka akati wandei mabhuroko kure.

2. Seta alarm uye simuka kamwe chete paawa paunenge uri kubasa kufamba famba kwemaminitsi mashanu. Tambanudza kana kuita biceps curls (shandisa mabhodhoro emvura kana usina chimwe chinhu). Pakupera kweawa semaawa masere ebasa, unenge wawana makumi mana emaminitsi ekuwedzera ebasa.

3. Famba kuenda kune imwe co-mushandi wehofisi kuti utaure pane kutumira e-mail. Nyanzvi yokurovedza muviri yeStanford University William Haskell, M.D., akaverenga kuti kushandisa e-mail kwemaminitsi mashanu paawa yezuva rebasa kuchawedzera pondo pagore (kana kuti makirogiramu gumi ari pakati pemakore 20 ne30).

4. Regedza kushandisa otomatiki gadget, kunge yemagetsi inogona kuvhura. Kana kuti edza "kurasikirwa" neremota yako.

5. Tora masitepisi kanokwana kamwe pazuva.

6. Pese pazvinogoneka, iva ne "musangano wekufamba," uchichengeta bhizinesi pamwe newaunoshanda navo uchifamba uchitenderera.

7. Kana iwe uri Velcro-ed kumubhedha panguva ye "Dawson's Creek" kana "The West Wing," simuka panguva dzekutengesa woita kumwe kusimudza makumbo, crunches, kutambanudza - kana kungofamba famba nemba.

8. Usatyaira. Buda mumotokari ufambe mukati kuti uwane chikafu.

9.Ita iyo inotakurika-foni yekurovedza muviri: Panzvimbo pekudonha pasi uine isina tambo, famba uchitenderera imba, tambanudza kana kuita torso twists.

Tora pasa pakuendesa chero chinhu.

11. Ita mabasa emuviri matatu pazuva. Tsvaira, guruva, geza mahwindo.

12. Famba paunenge wakamirira. Famba uchikwira nekudzika maescalator; mhuru inomutsa ichiri mumafifita, mumutsetse kana kumirira mwenje kuti uchinje. --C.R.

Ongororo ye