Mmene mungagwirire ndi mayi wolemera kwambiri?

Kulemera kwakukulu - osachepera pa sitepe ya kunenepa kwambiri - kuyenera kuonedwa ngati matenda a mahomoni. Ndipo ngakhale kuti wasayansi akutsutsana ndi njira yogwiritsira ntchito mankhwala pofuna kuthetsa vutoli, amadziwa kuti pakadali pano ndiye amene angakhale yankho. Zoona, kuphuka kwa "mankhwala" a mankhwala kumatenga zaka. David Cummings, katswiri wa zachipatala ku yunivesite ya Washington ndi Medical Center ya Veterans Administration ku Seattle, amakhulupirira kuti payenera kukhala ziwerengero zazinthu zomwe zikutanthauza, ndipo aliyense wa iwo - mosiyana. Kenaka amatha kuphatikizidwa, malinga ndi zosowa za munthu wodwalayo. Mmene mungagwirire ndi kulemera kwakukulu kwa mkazi - izi zidzakambidwa m'nkhaniyi.

Mafuta ndi ora

Ngakhale kuti anthu ena amadabwa ndi mapangidwe a mapiritsi, ena adapeza kale njira yothetsera ghrelin. Poyambitsa hormona iyi, mukusowa mavitamini apadera, ndipo iyenso amavomereza kugwira ntchito ngati muli ndi zakudya zonenepa. Ndipo ngati asayansiwa asanakhale ndi chitsimikizo kuti ghrelin imasonkhanitsa, pamene mimba ilibe kanthu, kudumphira mkati musanafike chakudya chotsatira, tsopano akulowerera mosiyana. Osati ndi njala imadzutsa ghrelin, koma chakudya cha zinthu zina. Mchitidwe wa kupanga mahomoni umamangidwa pa mphamvu ya mafuta. Mukawapeza, ubongo umagwira chizindikiro kuti ma calories alipo. Ndipo amayamba njira yogaya chakudya. Popanda lipids, ghrelin "amagona", ndipo mafuta samachedwa. Pali zifukwa zomveka zogwiritsira ntchito kuti mafutawa amathandiza kuti pakhale mafuta ochepa. Nkhumba zomwe zinadyetsedwa chakudya cha buttery, zitachotsa hormoni zisanachitike, zinawonjezera pang'onopang'ono kusiyana ndi zomwe anali nazo. Anthu omwe adawonjezerapo mopitirira malire, adakula ngati akudumphira. Mwa njira, ghrelin amamvetsetsanso malingaliro a ngakhale chakudya chosavuta. Ndichifukwa chake ambiri opanda mafuta "sizokoma." Ndipo inu, ngati posachedwa simudzatsitsimutsa nokha, musadetse m'mimba ndi chidutswa cha tchizi. Tisiyeni ku phwando lalikulu, pamene woyang'anira wanu adzakhala ndi chinachake choti agwire ntchito.

Pogwiritsa ntchito chiwerengerocho

Malinga ndi asayansi atsogoleredwa ndi Jeff Branstrom wa University of Bristol, chidziwitso chimadalira malingaliro. Ngati timakhulupirira kuti tadyetsedwa bwino, sitidzakhalanso ndi chikhumbo chokhala pansi nthawi yaitali. Zomwe anayesera zimatsimikiziranso izi. Poyambirira mwa iwo, ophunzirawo anawonetsa zowonjezera zomwe akuganiza kuti zikukonzekera chisokonezo. Wina wochokera kwa ena, wina wochokera ku zipatso zochepa. Kenaka anandipempha kuti ndiyese kuchuluka kwa "mafuta" oterewa. Maola atatu atatha kudya iwo anafunsidwa za zowawa m'mimba. Iwo omwe amaganiza kuti gawolo liri ndi maapulo ambiri, mu mayankho a mafunso onse awiri, amachitira umboni kuti amatha. Chinyengo ndicho kuti chinakanizidwa ndi chiwerengero chochepa cha zigawo zikuluzikulu. Pa kuyesa kwina, ochita kafukufuku "adasewera" ndi mbale. Anali ndi mpweya womangidwa mkati mwake, umene panthawi ya chakudya unkawonjezeredwa, ndiye supu idasankhidwa. Odzipereka sanadziwitsidwe za izi, Zotsatira zake, chiyeso cha kusagwirizana chinayesedwa ndi osapatsidwa kuchuluka kwa zoyamba, koma akuyenera. Choncho, "zambiri" ndi "zochepa" - lingaliro lolingana ndi lokhazikika ndi lingaliro laumwini la aliyense. Pafupifupi mfundo yomweyi imagwiritsidwa ntchito polemba zida. "Mafuta ochepa" kapena "zakudya" akuyambira pamwambo wochepa. "Zakudya" zimapangitsa zotsatira zosiyana.

Musamakhulupirire ovomerezeka, khulupirirani maso

Yoyamba, izi zimachitika, akulakwitsa poyesa mafuta okhutira. Ndipo ichi ndi kusiyana kwakukulu pakati pa anthu ovuta komanso ochepa. Mu mafutawo, kukhudzidwa kwa receptors kumapangidwira. Pofuna kutsimikiza izi, Christina Feynl-Bisset wa ku yunivesite ya Adelaide (Australia) adalemba mfundo zotsatirazi. Kwa anthu omwe ali ndi magulu osiyanasiyana, iye ndi gulu lake adapatsa mowa, ndipo aliyense adafunsidwa kuti adziwe ngati pali mafuta kumeneko kapena ayi. Iye anali, koma osati onse anamuzindikira iye. Ndipo anali anthu omwe anali onenepa kwambiri omwe sanawulande. Komanso asayansi amayeza kuchuluka kwa mahomoni ochokera m'matumbo kupita m'magazi nthawi yomwe timadya zakudya zomwe zili ndi lipids. Amene ali ndi udindo wokhutiritsa. Ndipo kachiwiri, kudalira pa kulemera kunatsimikiziridwa: muzomwe zimapangidwa kwambiri. Amafuna chakudya chochepa. Izi zikutanthauza kuti zowonjezera zimapanga maziko kuti chiwonjezereko chiwonjezeke. Kuti muthe kusinthasintha, dzikani nokha ndi mfundoyi: "Ndiyenera ... ndikuwonjezera mafuta". Musalole kuti zobisika, ngakhale zosadziwika, zisawonongeke. Mphamvu ya kulemera kwakukulu ndi kupambana kwa maphunziro. Kutitenga ife ndi mphamvu, lipids zimathyoledwa mu maselo olemera. Zotsatira zawo zimalowa m'magazi, ndipo kuchokera kumeneko zimapereka chakudya kumatenda. Chowonadi n'chakuti pazochitika za ophatikizana kwambiri, njirayi ikupita mwamphamvu kwambiri m'mimba yopanda kanthu. Omwe akufuna kuchita izi - atatha kuwotcha. Ndicho chimene chimaonetsetsa kuti zinthu zili bwino kuti thupi likhale labwino.