Kuchepetsa Kutaya Vs Kutaya Mafuta: Ndi uti Wathanzi Kwa Inu?

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Ngati mukuganiza kuti kuchepa thupi ndi kutaya mafuta kumatanthauza chimodzimodzi, muyenera kudziwa kuti pali kusiyana kwakukulu pakati pa ziwirizi. Chifukwa chosamvetsetsa zakusiyana pakati pa ziwirizi, anthu ambiri amalephera kukwaniritsa zolinga zawo pankhani yopeza thupi labwino malinga ndi iwo.

Kulemera kwanu kumaphatikizapo kuchuluka kwa mafupa anu, minofu yanu, ziwalo zanu komanso madzi omwe amakhala mthupi lanu. Chifukwa chake kuonda kumaphatikizanso kutaya kulemera kwa zinthu zonsezi. Kutaya mafuta, komano, kumatanthauza kukhetsa mafuta omwe amasungidwa mthupi lanu ^[1] .

Zoona Zokhudza Kulemera Kwathupi & Kuchepetsa Kunenepa

Kuchepetsa thupi sikutanthauza kuti munthu akhale wathanzi kapena wathanzi. Thanzi la munthu limadalira mafuta omwe ali mthupi lake. Kulemera kwake kumakhala makamaka ndi kuchuluka kwa madzi komwe timasungira thupi lathu, chifukwa chake, chakudya chimatha kulumikizana ndi madzi amthupi mwathu ndikupangitsa kunenepa. Chifukwa chake, kudya mafuta ochepa kwambiri kungathandize kuchepetsa thupi ^[ziwiri] .

Nthawi zina kuwonda kumatha kubweretsa kuchepa kwa minofu yomwe imachepetsa kuchepa kwa thupi lanu ndikuyambitsa kunenepa m'malo mwake ^[3] . Ndikofunikira kwambiri kuti anthu onenepa kwambiri azichita masewera olimbitsa thupi pafupipafupi kuti achepetse thupi ndikukhala olimba. Ayenera kuganizira kwambiri zakuchepa kwamafuta ndikuchita masewera olimbitsa thupi omwe sayenera kuwakhudza.

Kodi Njira Yabwino Yotayira Mafuta Ndi Iti?

Chinsinsi chokwaniritsira cholinga chanu ndikuphatikiza masewera olimbitsa thupi a Cardio komanso zolimbitsa thupi muulamuliro wanu wolimbitsa thupi ^[4] .

Ngati mumachita masewera olimbitsa thupi okha kuti muchepetse thupi, zimatha kuchepa kwa minofu, ndipo zimatha kukhudza thupi kwambiri pochepetsa mphamvu ndi kulimba kwa thupi. Zidzathandizanso kuchepa kwa thupi lanu ndikuchepetsa minofu yanu.

Kumbali inayi, ngati mukufuna kutaya mafuta osafunikira mthupi lanu, muyenera kuphatikiza masewera olimbitsa thupi pamodzi ndi cardio ndi kugona moyenera, komwe kumathandizira kukulitsa mphamvu ya thupi lanu ^[5] . Munkhani yaposachedwa, tiwona njira zathanzi zomwe zingathandize kutaya mafuta.

Kukhetsa Kunenepa Njira Yoyenera

• Osataya thupi chifukwa cha kuchepa kwa madzi m'thupi : Kulemera kwanu kumachepetsa mukakhalabe wopanda madzi m'thupi, koma izi sizikutanthauza kuti kuchepa kwamafuta komwe mukuyenera kuyaka kumatsalira mthupi lanu. Kuchepetsa thupi chifukwa cha kuchepa kwa madzi m'thupi si njira yanthawi zonse yochepetsera thupi. Minofu m'thupi lanu idzauma chifukwa chosowa chinyezi ^[6] .
• Kutentha mafuta mwa kupeza minofu: Njira yabwino yotaya mafuta m'thupi lanu ndi kudzera pakuphunzitsa mphamvu. Kuphunzitsa kwamphamvu kumakuthandizani kukhala ndi minofu ndikuthandizani kuti muchepetse kunenepa nthawi yomweyo. Kuchita masewera olimbitsa thupi a cardio sikokwanira, ngati mutasiya kuchita cardio mudzabwezeretsanso zomwe mwataya.
• Khalani athanzi potaya mafuta : Njira yabwino kwambiri yochotsera mafuta mthupi lanu ndikunyamula. Kuti mukhale otetezeka ndikukwaniritsa cholinga chanu chochepetsa thupi ndikumanga minofu moyenera muyenera kupeza wophunzitsa kuti akutsogolereni pophunzitsa mphamvu musanapweteke ^[7] .
• Chakudya choyenera ndichinsinsi cha minofu : Chakudya choyenera chomwe chili ndi kuchuluka kwa ma calorie ndi michere ndizofunikira kwambiri kwa inu pamene mukufuna kuteteza kutayika kwa minofu. Idyani molingana ndi magwiridwe antchito komanso kukula kwa thupi lanu ^[8] . Phatikizani zipatso zamasamba ndi nyama zamasamba, nyemba, mbewu zonse, ma tubers, mkaka & nyama mu zakudya zanu.

Kukhala Woonda vs. Kukhala Wathanzi

Chandra Gopalan, katswiri wampikisano wothamanga komanso othamanga kwambiri komanso akatswiri azolimbitsa thupi akuwonjezera malingaliro ake pa kusiyana pakati pa kuchepa thupi komanso kukhala wathanzi.

• Kuwoneka wonenepa panja sizitanthauza kuti simukusunga mafuta mkati - Tawona mamembala ambiri omwe amawoneka ochepa thupi koma omwe mafuta awo amakhala okwera kwambiri. Amayi awa ali pachiwopsezo chofanana ndi cha munthu wonenepa.
• Kukhala wowonda si tikiti yodyera chilichonse chomwe mukufuna komanso osachita masewera olimbitsa thupi - Anthu opusa amatha kutenga matenda amtima ndi matenda a shuga monga tonsefe ngati sachita bwino matupi awo.
• Kulemera kwambiri sikutanthauza kuti simuli woyenera - Kukhala woyenera kumatanthauza kupirira komanso kulimba. Zimatanthauza kukhala ndi thanzi lochita zolimbitsa thupi ndikusangalala. Kulemera kwambiri kumatha kutanthauza kuchuluka kwa minofu ndipo osati mafuta ochulukirapo m'thupi.
• Kukhala wowonda kwambiri kungakhale kowopsa monganso kulemera kwambiri - Kukhala wowonda kwambiri kumalumikizidwa ndi zoopsa monga kuchepa kwa minofu, chitetezo chochepa cha magazi, kuchepa kwa magazi m'thupi, kufooka kwa mafupa, kutayika tsitsi, komanso kusakhazikika.

Pamapeto pake ...

Kuyesera kuti muchepetse kunenepa m'malo motaya mafuta kumatha kukhala ndi zotsatirapo zingapo zoyipa mthupi lanu. Kudya moperewera ndi zakudya zosayenera sikungakuthandizeni kukhala ndi thupi labwino, koma m'malo mwake, kumachepetsa magwiridwe antchito anu, mphamvu zanu komanso kulimba kwanu komanso njira zopewera kukalamba msanga komanso kuchepa kwa chitetezo chamthupi ^[9] .

Mwa kuphatikiza zakudya zoyenera ndi masewera olimbitsa thupi, munthu amatha kulimbikitsa kutaya kwamafuta athanzi komwe kumatha kuthandizira kukulitsa kulimba, mphamvu komanso magwiridwe antchito ^[10] . Zimathandizanso kukulitsa chitetezo chanu chokwanira ndikuletsa kuyambika kwa matenda osiyanasiyana.

1. [1]Allison, D. B., Zannolli, R., Faith, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Kuchepetsa thupi kumawonjezeka ndipo kuchepa kwamafuta kumachepetsa zonse zomwe zimayambitsa kufa: zotsatira za maphunziro awiri odziyimira pawokha. Magazini yapadziko lonse lapansi onenepa kwambiri, 23 (6), 603.
2. [ziwiri]Turcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo ‐ Andreis, I. A., ... & Bosello, O. (1997). Kuyanjana pakati pa kuchepa thupi, kugawa kwamafuta amthupi ndi mahomoni ogonana mwa amayi omwe ali ndi vuto la kunenepa komanso asanakwane. Zolemba zamankhwala amkati, 241 (5), 363-372.
3. [3]Hjorth, M.F, Blædel, T., Bendtsen, L.Q., Lorenzen, J. K., Holm, J. B., Kiilerich, P., ... & Astrup, A. (2019). Chiŵerengero cha Prevotella-to-Bacteroides chimaneneratu kulemera kwa thupi ndi kutayika kwamafuta pakudya kwamasabata makumi awiri ndi awiri mosiyanasiyana pakupanga kwa micronutrient ndi michere yazakudya: Zotsatira zakusanthula kwaposachedwa. International Journal of Kunenepa Kwambiri, 43 (1), 149.
4. [4]McDowell, K., Petrie, M.C, Raihan, A., & Logue, J. (2018). Zotsatira zakuchepetsa mwadala odwala omwe ali ndi kunenepa kwambiri komanso kulephera kwa mtima: kuwunika mwatsatanetsatane. Ndemanga za kunenepa kwambiri, 19 (9), 1189-1204.
5. [5]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2018). Zotsatira zakugwira ntchito mwachangu komanso nthawi yopuma pakuchepetsa mafuta kwa amayi ndi abambo omwe ali onenepa kwambiri komanso onenepa kwambiri: kuyesedwa kosasinthika. International Journal of Kunenepa Kwambiri, 42 (3), 469.
6. [6]Robert, C. (2019). Malangizo Ochepetsa Kuchepetsa Thupi 2 Zakudya Zakudya Zakudya Zam'madzi Princples. Sakanizani: PDF
7. [7]Kays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... & Zimmers, T. A. (2018). Mitundu itatu ya cachexia phenotypes komanso kuchuluka kwa mafuta - kutayika kokha pakupulumuka mu chithandizo cha FOLFIRINOX cha khansa ya kapamba. Zolemba za cachexia, sarcopenia ndi minofu, 9 (4), 673-684.
8. [8]McDowell, K., Petrie, M.C, Raihan, A., & Logue, J. (2018). Zotsatira zakuchepetsa mwadala odwala omwe ali ndi kunenepa kwambiri komanso kulephera kwa mtima: kuwunika mwatsatanetsatane. Ndemanga za kunenepa kwambiri, 19 (9), 1189-1204.
9. [9]Lee, P. C., Ganguly, S., & Goh, S. Y. (2018). Kuchepetsa thupi komwe kumalumikizidwa ndi sodium ‐ glucose cotransporter-2 choletsa: kuwunika umboni ndi njira zoyambira. Ndemanga za kunenepa kwambiri, 19 (12), 1630-1641.
10. [10]Katan, M. B., Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., & De Vries, J. H. (1988). Kuphatikizika kwamomwe munthu amayankhira cholesterol chamagulu komanso zakudya zamafuta mwa anthu. Zolemba pa kafukufuku wamafuta, 29 (7), 883-892.

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