5 Zowona Zolimba Zokhudza Kutaya Kunenepa

Mfundo Zofunika:

• Omwe akufuna kuchepetsa thupi ayenera kuganizira kwambiri za kupeza zakudya zabwino, zonse zomwe angathe kuzisamalira kwanthawi yayitali.
• Zakudya za mafashoni kapena zomwe zimadula zakudya zofunikira (monga mafuta) zitha kupangitsa kuti muchepetse kunenepa kwakanthawi kochepa koma sizingakhale ndi zotsatira zokhalitsa.
• Kuchita masewera olimbitsa thupi pakokha sikungapangitse kuti muchepetse thupi, koma kumatha kukhala kothandiza mukaphatikiza zakudya zopatsa thanzi.

Pankhani yolemera, upangiri wabwino kwambiri umachokera pazomwe akatswiri apeza pazasayansi. Ndipamene mungapeze malingaliro olimba kutengera umboni wofufuza. Izi zowona zowoneka bwino zisanu zitha kukuthandizani kutenga njira yabwino kwambiri yochepetsera kunenepa-yomwe ingakuthandizireni.

1. Pali zifukwa zambiri zabwino zochepetsera thupi ngati muli wonenepa kwambiri kapena wonenepa kwambiri.

Kunenepa kwambiri kumalumikizidwa ndi zinthu zina zopitilira 50 zaumoyo, kuphatikiza chiwopsezo chachikulu / kapena kuwonjezeka kwa matenda ashuga, atherosclerosis, matenda amtima, osteoarthritis, matenda amisala monga nkhawa komanso kukhumudwa, kufa msanga, komanso kudwaladwala. Mwanjira ina, kunenepa kwambiri kumathandizira kufulumira kukalamba.

2. Kuti muchite bwino, chakudya chochepetsa thupi chiyenera kukhala chokhazikika.

Mwanjira ina, chakudya chabwino kwambiri ndi chomwe mungathe kumamatira nthawi yochepetsa komanso pambuyo pochepetsa thupi. Kafukufuku wina adawona kuchepa kwa thupi komanso kupititsa patsogolo zakudya za anthu akuluakulu 250 onenepa kwambiri omwe amatsatira kusala kudya kwapakati, zakudya za ku Mediterranean, kapena mapulogalamu a Paleo. Ofufuzawa adapeza kuti ngakhale oposa theka la omwe adatenga nawo gawo adasankha kusala kudya ndikuchepetsa pambuyo pa miyezi 12, iwo omwe adasankha njira yaku Mediterranean adatha kutsatira chakudya chawo patatha chaka chimodzi kuposa omwe amadya kapena Paleo. Ngakhale adasankha chiyani, anthu omwe adatsatirabe zakudya zawo pambuyo pa miyezi 12 adataya thupi lawo.

3. Zakudya zonenepetsa sizigwira ntchito.

Kwa zaka makumi ambiri, kudula mafuta pachakudyacho kunalimbikitsidwa ndi mapulogalamu ambiri ochepetsa thupi koma, pamapeto pake, kunalibe umboni wopambana kwakanthawi ndi njirayi. Akatswiri azaumoyo adayamba kuyang'ana kupyola magwero azakudya polimbikitsa kudya ndi thanzi, kudya zakudya zonse m'malo mokonza, zakudya zosavuta, ndikulimbikitsa kukula kwamitundu yambiri yazakudya zosiyanasiyana. Pali njira zosiyanasiyana zochepetsera thupi ndi kuzisunga, koma kuwonjezera pa kudya zakudya zopatsa thanzi, kukhalabe olimbikira, ndikupeza chithandizo chamankhwala ndi chaumwini, muyenera kuyang'ana kakhalidwe kakudya komwe kakuyenererani nthawi yayitali.

4. Kuchepetsa thupi ukalamba kumatha kubweretsa zovuta zambiri kuposa zaka zazing'ono koma zaka, mwa izo zokha, sizomwe zingalepheretse kuchepetsa thupi.

Kafukufuku wina waposachedwa adagawaniza odwala onenepa modetsa nkhawa m'magulu azaka ziwiri, azaka zosakwana 60 komanso azaka 60 kapena kupitilira apo. Onse omwe atenga nawo mbali adapita ku pulogalamu yapa kunenepa yochipatala komanso ntchito zothandizirana ndi moyo kuphatikiza chakudya ndi malingaliro. Ofufuzawa adapeza kuti kuchepa thupi kumakhala pafupifupi 7% ya kulemera koyamba kwamagulu m'magulu onse awiri, pomwe gulu lakale limachepa kwambiri. Kafukufuku wina adakhala ndi zotsatira zofananira ndikuwonetsa kuti omwe akutenga nawo gawo pamapulogalamu ochepetsa kunenepa nthawi zambiri amakhala ovomerezeka motero amakhala opambana pochepetsa thupi.

5. Kusintha kwa zakudya ndi masewera olimbitsa thupi zimagwirira ntchito limodzi pochepetsa thupi kuposa chimodzi chokha.

Kuchepetsa thupi ndi mafuta amthupi, mutha kuyesedwa kuti musinthe momwe mumadyera kapena kuwonjezera kuchuluka kwa masewera olimbitsa thupi omwe mumapeza pafupipafupi. Koma kafukufuku pambuyo pake wawonetsa kuti njirazi zimayenda bwino mukamazichita limodzi. Kafukufuku wachitetezo cha chaka chimodzi adapeza kuti azimayi omwe amagwiritsa ntchito zolimbitsa thupi adangotaya mapaundi a 4.4 kumapeto kwa chaka, azimayi omwe amagwiritsa ntchito zakudya adangotaya mapaundi a 15.8, ndipo azimayi omwe adasintha zakudya zawo ndikuchita masewera olimbitsa thupi amataya mapaundi a 19.8 pakutha phunzirolo.

Onetsetsani kuti muchotse dongosolo lililonse lakutaya ndi dokotala wanu wamkulu kapena wothandizira zaumoyo kuti muwone ngati zili bwino kwa inu.