Chifukwa chochepa thupi silikhala lolemera
Pomwe funsoli linafunsidwa ndi omwe amapanga filimuyi ndi dzina lomwelo lopangidwa ndi Air Force Company. Ikufotokozera za mayesero awiri opangidwa ndi kusiyana kwa zaka makumi anayi. Mu 1967, pulofesa wa yunivesite ya Vermont, Ethan Simé, adapeza anthu 10 odzipereka odzipereka ku ndende ya boma ya Vermont, omwe adalonjezedwa kuti athandizire sayansi. Ntchito ya nkhaniyi inali kudya kcaliti 10,000 pa tsiku ndikupeza kotala la zolemera zawo. Ophunzira awiri adalandila 21 peresenti, ena onsewo sanapambane, ngakhale adya kwambiri. Chidziwitsocho chinasankhidwa kuti chibwerezedwe ndi ophunzira Frédéric Nystrom wa Swedish University of Linkoping. Panthawiyi, otsogolera - amayenera kutenga tsiku ndi tsiku 5000 kcal ndikuwonjezera kulemera kwawo pafupifupi 15% - pafupifupi zovala ziwiri za atsikana. N'zochititsa chidwi kuti panthawi ya mayesero, nthawi yomweyo anawulula kuti anthu owonda samakonda kwambiri kudya, ngakhale ndi zokoma. Koma kodi simungathe kuchita chiyani chifukwa cha sayansi! Maphunziro awiriwa asonyeza kuti chilungamo chimakhalapo: ngati mafuta ali ndi mafuta, amathanso kulemera. Koma mwinamwake osagwirizana: wina adzachira zambiri, ndipo wina - kokha ma kilos. Chinthu chachikulu ndi chakuti onse omwe adayesedwa pamayesero okhwima kwambiri sanatsimikizire zomwe akatswiri a sayansi amanena: palibe amene adalemba chiwerengero cha kilogalamu. N'zochititsa chidwi kuti pambuyo pake anthu onse odziperekawo anabwerera kuntchito zawo popanda khama. Asayansi sakanakhoza kufotokoza chodabwitsa ichi mpaka mapeto. Zifukwa zomwe anthu ena amazivutikira kuti zisamapangidwe mimba ndizochepa. Mwachitsanzo, cholengedwa cha chibadwa. Kotero, asayansi ena amachimwa pa FTO jini (imatchedwanso kuti jini wolemera kwambiri). Amakhulupirira kuti iye ndi amene amachititsa njira zowonjezera mphamvu ndi kusonkhanitsa minofu ya adipose. Anthu omwe ali nawo ali ndi chiwerengero cha 67% omwe amavutika chifukwa cha kunenepa kwambiri, chifukwa zimakhala zovuta kuti iwo asamayesedwe kuti adye. Kuwonjezera apo, khungu "limathandiza" thupi lawo. Matenda a minofu amatentha mphamvu kwambiri kuposa mafuta. Ndipo osati pokhapokha pochita mwakhama, komanso pa nthawi ya tulo. Otsamira amazizira kwambiri, ndipo ndalama zawo zotentha zimakhala theka la anthu onse. Mwa njirayi, ndi chifukwa cha kuchuluka kwa minofu pakati pa amuna omwe kagayidwe kamene kagayidwe kameneka kamakhala pafupifupi 10-20% kuposa akazi. Malinga ndi lingaliro lina, microflora ya m'matumbo akulu amathandiza kuthana ndi ma owonjezera owonjezera. Ngati m'madera ambiri a tizilombo ting'onoting'ono tambirimbiri, amatha kukonza chakudya chochuluka, ndipo motero, mafuta m'chiuno adzatsirizika pang'ono. Chifukwa, mwa njira, zowonjezera ndi zothandiza kwambiri, ndizomwe zimakhala ndi zakudya zam'mimba zowonongeka m'mimba. Ndikofunika kuti chithandizo cha dysbiosis ndi kuchepa. Komanso, mabakiteriya a m'mimba, pogwiritsa ntchito zida zowonjezera, amadzipiritsa mavitamini B. "
Osakhala waulesi, koma wothandiza
Nchifukwa chiani anthu onse ayenera kumenyana (kapena kusiya ntchito) ndi ma kilogalamu oposa? Choyamba, tidzatha kupeza chomwe chimatsitsimutso chotchukachi ndi. "Metabolism" imachokera ku mawu achigriki otanthauza "kusintha". Izi ndi zomwe tikuchita ndi chakudya, tikamadalira chakudya - kutembenuza chakudya kukhala mphamvu (calories). Timagwiritsa ntchito nthawi zonse, ngakhale titagona - usiku umodzi wokwana makilogalamu 1000 amawotchedwa. Koma ndalama zathu sizipitirira kuchuluka kwa mphamvu zomwe timapeza ndi chakudya. Ndipo maselo olemera amapangidwa pa ma genetic kotero kuti apange nkhokwe kuti agwiritse ntchito mtsogolo. Ili ndilo ntchito yawo yaikulu - kugwira, kubwezeretsanso ndi kusiya: mwadzidzidzi zimatengera nthawi yaitali kuyembekezera nthawi. (Mwa njira, ngati mutadya zakudya zovuta, ndiye kuti maselo ayamba kupulumutsa, ndipo mutatha kulemera, mumapeza makilogalamu ambiri). Kulemera kwakukulu sizongoganizira kwenikweni. Mwachidule, iye sali woyenera. Munthu ankakhala bwino mokwanira kuti azikhala posachedwapa. Poyamba, mafuta anali abwino kwa iye-anamupulumutsa ku chimfine ndipo adamudyetsa. Tsopano njira zathu zopulumutsira sizikukhudzidwa. Kumtchire, wofewa - ndithudi akudwala. Chabwino, ndi tsiku liti lomwe tifunikira kuti tisakhale bwino? Chomwe chimatchedwa kuti kagayidwe kake kazitsulo (ma calories angati amatenthedwa ndi thupi pogona) akhoza kuwerengedwa ndi Harris-Benedict njira. Izi ndi ndalama zochepa zofunika kuti thupi lanu likhale lolemera mofanana. Kwa amuna: mlingo wamadzimadzi pamtanda = 66 + (13.7 x kulemera mu kilogalamu) + 5 x kutalika mu masentimita - (6.8 x zaka) = tsiku lililonse amafunika zakudya zambiri. Kwa amayi: mlingo wamadzimadzi pamtunda = 655 + (9.6 x kulemera mu kilogalamu) + (1.8 x kutalika mu masentimita) - (4.7 x zaka) = kusowa tsiku ndi tsiku kwa makilogalamu. Tiyeni tiyesere kupanga chiwerengero cha mayi wazaka 30 yemwe ali wamtali 170 cm ndipo akulemera makilogalamu 60. Choncho: 655 + (9.6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Pitirizani zotsatirapo ziwiri mwa magawo atatu pa sabata ndi 1.5 ngati thupi lanu lonse kuyesa - mapepala osunthira mu ofesi. Inde, ifenso tiyenera kulingalira mtengo wa kutentha kwa thupi - izi ndi zina 50 mpaka 70% zamagetsi zomwe zimagwiritsidwa ntchito. Koma zofanana zonsezi zidzatsimikiziridwa, kuti ambiri a ife amadya zambiri, kuposa zomwe zimafunikira kuti tikhale ndi moyo wamoyo. Ndipotu akanakhala ndi kadzutsa kamodzi kokha.
Kodi chimakhudza bwanji kagayidwe kameneka ?
Kuphatikiza pa chibadwa cha thupi ndi thupi, kutentha kwa mahomoni n'kofunikanso. Kuwonjezera kulemera kwa nkhawa, kumwa mankhwala. Mavuto ndi kagayidwe kake kamayambitsa chifukwa cha chithokomiro ndi makoswe. Mbadwo umapanganso mavuto ndi kilogalamu yambiri - pambuyo pa zaka 30, mlingo wa kagayidwe ka maselo amachepetsedwa ndi pafupifupi 0,5% pachaka. Kwa zaka zambiri, chikhalidwe cha munthu chimasintha. Pamene mayiyo ali wamng'ono - nkofunikira kuphatikizira, kutenga mimba - kunyamula ndi kudyetsa mwanayo, wokhwima - kubwezera mafuta kwa tsiku lamvula, chifukwa pali zochepa zofuna kusaka. Kuwonjezera pamenepo, chifukwa cha kuchepa kwa masewera olimbitsa thupi, minofu imachepa, komabe mafuta akuwonjezeka. Ndipo ngakhale munthu atasunga zolemera zofanana, izi sizikutanthauza kuti sasintha. " Ndipo, ndithudi, chifukwa chachikulu cha mafuta athu ndi zizoloŵezi za zakudya.
Adventures of chakudya
Gwero la mphamvu kwa ife ndi mapuloteni, mafuta ndi chakudya. Komabe, thupi limakonda mapu. Chifukwa kuti mugwiritse ntchito chakudya, muyenera kupatula. Koma ngati kupasuka kwa mapuloteni kumatenga makilogalamu 30%, ndiye chakudya - 2% yokha. Nanga bwanji peretruzhdatsya? Choncho chakudya chathu chatsopano chakhala chakumagawuni. Mwachitsanzo, ngati kutenga oats yaiwisi kapena buckwheat, idzagwedezeka kwa nthawi yaitali ndi matumbo ndipo idzafuna mphamvu yaikulu. Malowa amathandiza anthu odwala matenda ashuga popanda mankhwala kuti athe kuchepetsa shuga. Iwo madzulo amathira buckwheat, ndipo m'mawa amadya yaiwisi. Zikuwoneka kuti zakudya zonse zofanana. Koma kupatukana kwawo kumawononga mphamvu, zomwe zimachotsedwa ku shuga m'magazi. Apa mlingo wake umachepetsanso. Ngati buckwheat yophika, idzakhala yosavuta kudya, komanso shuga, m'malo mwake, idzadumphira. Thupi lathu silingathe kuchepetsa kayendedwe kake, chifukwa safunikira kugwiritsa ntchito mphamvu. Chotsatira chake, shuga wambiri umasungidwa ngati mawonekedwe a glycogen - pafupifupi 600 - 700 g m'chiwindi ndi minofu. Zotsalayo ziyenera kukhala mafuta. Zakudya zomangika mwamsanga zimadzutsa msanga wa magazi mwamsanga. Nthawi yomweyo pamakhala chisangalalo chabwino: "pano tsopano wadya, ukhoza kugona." Mwa njira, kotero thupi limatikakamiza kuti titseke pakamwa pathu ndipo tisapitirize kudya kwambiri. Koma pakapita kanthawi mlingo wa shuga umagwa. Izi zimakhalanso mantha ndipo zimatipatsa chizindikiro: Ndi nthawi yoti tidzame. Choncho, chifukwa choyamba chodyera chimapezeka mosavuta.
Timaphunzitsa kagayidwe kameneka
Kodi mungatani kuti muzitha kufulumizitsa "waulesi"? Choyamba, muyenera kuwonjezera zochitika za thupi. Chifukwa, monga tanena kale, minofu imafuna "mafuta" kwambiri kuposa ma tinthu ena, monga mafuta. Chachiwiri, kuzizira dousing kumathandiza. Zimayambitsa kutentha, zomwe zikutanthauza kuyatsa mafuta owonjezera. Chachitatu, muyenera kuwonjezera zakudya zamagetsi. Chachinayi, madokotala ena amalimbikitsa chakudya chochepa. Njira ina yopezera mapaundi owonjezera ndi kuyang'ana pa mapuloteni ndi mafuta mu zakudya zanu, kusankha zakudya zochepetsetsa m'magazi (mphamvu za zakudya zimapangitsa kuti m'magazi a shuga awonjezeke). Izi, mwa njira, zakhazikitsidwa ndi dongosolo la chakudya cha Montignac, ndi zakudya za Atkins, ndi Hollywood, ndi Kremlin. Zakudya zochepetsetsa komanso zochepetsetsa zimapanga mlingo wa shuga m'magazi, bwino - thupi liri ndi nthawi yogwiritsa ntchito. Ngati mukufuna zakudya za masamba, ndiye osadwala popanda kutentha. Chifukwa kaloti yaiwisi, mwachitsanzo, chiwerengero cha glycemic 30, ndi yophika kale 80. Kwenikweni, njala imeneyi nthawi zonse kuchokera tsiku kapena kuposerapo. Thupi limachotsa ballast ngati mawonekedwe a glycogen, msinkhu wa shuga ndi wozolowereka (ndiye wochokera kokoma umodzi ngakhale utatembenuka), mafuta omwe amasungidwa amatenthedwa, ndipo makamaka - njira yothetsera imayambika. Koma chovuta kwambiri, monga tikudziwira, kuti tipewe kulemera pambuyo polemera. Zikuoneka kuti mapaundi otayika sali wobwezeretsedwa, muyenera kuphatikizapo msuzi wa nyama mu zakudya zanu. Lili ndi mankhwala apadera 1-carnitine, omwe amathandiza kutentha mafuta. Mukapezeka kuti ndi ofunika kwambiri a 1-carnitine, ndithudi, msika unadzala zakudya zambiri ndi izo ndi mapiritsi. Komabe, ziyenera kukumbukiridwa kuti amachita zozizwa zake ngakhale kuphatikizapo zakudya zochepa zomwe zimakhala ndi chakudya komanso thupi. Njira yowongoka kwambiri yochepetsera kulemera kunkaperekedwa ndi a French, odziwa bwino vinyo. Zikuoneka kuti polyphenols yamphesa wofiira, omwe ali mu zakumwa zawo zomwe amawakonda, amawathandiza kuti amenyane ndi mafuta. Ndipotu, zonsezi n'zosavuta kuchita, sichoncho?