Kuita Kuti Kuchinja Kunogona Kuwedzera Kurasikirwa Kwemafuta
Kuderedza mafuta mumuviri kunogona kunzwa sekurwa, kunyanya kana uri kushandisa simba kuburikidza nekurovedza muviri uye usingaoni migumisiro. Zvokudya zvedu zvinogonawo kugara zvichirwara uye muviri wedu uchiri kuramba kurega mafuta. Wakambofunga here kuti kukundikana kurasikirwa nemafuta kunobva kune dzimwe zvikonzero zvisingaenderani nekudya kana kudya?
Kana tisingakwanisi kurasikirwa nemafuta asi tichichengetedza mararamiro ane hutano, inguva yekuchera zvakadzama mumhosva. Iwe uri mubasa rakanyanyisa kunetseka here kana unonetseka kusingaperi kubva mumamiriro ezvinhu akaipa? Mumuviri wako unongonzwa usina kunaka here, unhu hunokurumidza kurwara? Chii chiri kuitika nehupenyu hwako hwemagariro evanhu uye kunwa doro? Zvinogona here kuitika iwe uchiri kusadya kudya kwemafuta ? Kutarisa zvikonzero zvisiri izvo-pachena-mafuta ane ruzivo rwepamusoro huchava hunodiwa kuti utange kupera.
Kushungurudzika uye Kurasikirwa Kwemafuta
Isu tose tine dambudziko muupenyu, asi rinogona kuva dambudziko risingaperi rinopisa pfungwa dzedu, maitiro, uye hutano huripo. Kutsvakurudza kunoratidza kuti nguva dzose kushungurudzika chinetso kune vanhu vazhinji uye ine utano husina kunaka hwehutano. Kunyanya kushungurudzika kunoratidzika kunokonzera kupfurikidza nekusimudzirwa kwezvinyorwa zvinonzi adrenal glands kusunungura makemikari (cortisol) mumuviri wedu. Cortisol hormone inobatanidza kuwedzera kwekuwedzera uye kusagona kwedu kurasikirwa nemafuta.
Apo kushungurudzika kwakakwirira uye kunopfuurira, kuiswa kune cortisol kunowedzera. Zvimwe zvidzidzo zvinoratidza "kusvibiswa kwe cortisol pamusoro penguva refu kunogona kuita kuti uwedzere kuwedzerwa sezvo chido chako uye insulin zvinowedzera kuwedzerwa." Izvi zvinoratidzirwa zvinoratidzwa kuti zvine basa guru mumitumbi yedu inobata pamafuta, kunyanya kumativi emimba.
Kugadzira Bhakitiriya Kunogona Kukurudzira Kuva Fat
Mhinduro yekusapera mafuta inogona kuva mabhakitiriya anogara mumatumbo ako. Isu tose tine chakanaka uye chakaipa mukati memakiteriya, asi kana chiyero chichiwedzera kune "chakaipa," chinogona kukanganisa maumbirwo emafuta. Zvinonzi sitirobheni yedu inoshandiswa nemaabhakitiriya akaipa achida kushandura zvokudya zvatinodya mafuta akachengetwa. Zviri nyore masvomhu zvinotora mabhakitiriya akaipa, mamwe mafuta.
Kuti tive nekuvandudza mararamiro edu , zvichave zvakakodzera kuchinja kudya kwedu. Zvidzidzo zvinoratidzira kudya zvisingabatsiri-zvinodyiwa zvokudya zvinosimudzira utano hwakanaka hwebhakitiriya. Nokusunungura kunze kwekudya zvakagadziriswa kuitira sarudzo dzakanaka, tichakwanisa kukurudzira zvakanaka kugadzira mabhakitiriya uye kukurudzira kurasikirwa kwemafuta.
Doro Inotora Inobvisa Kurasikirwa Kwemafuta
Zvidzidzo zvakaratidza doro kudzvinyirira mafuta kupisa uye kupindira nemagadzirirwo emagetsi anowanzoitika. Nguva inofadza hairezwi seinofadza apo inodzivisa kukwanisa kwedu kurasikirwa nemafuta. Dambudziko rechinwiwa doro rinowanzoshaiwa simba. Vakawanda vedu hatikwanise kuzvidzora kune rimwe doro, kunyanya mumagariro evanhu. Makoriki asina chinhu ari mudhakwa anogadzirirwa zvakasiyana mumuviri uye haaiti chinhu kunze kwekuwedzera masendimita muhudyu wako. Kana kurasikirwa kwemafuta kwave kuchirwisana, kuderedza doro rako rekudhakwa kunogona kuva nzvimbo yakanaka yekuita shanduko.
Uri Kunyanya Kudya Zvakanaka Here?
Iwe wakanga uchidya zvaunofunga kuti chirongwa chekudya chakaine utano uye usingaoni migumisiro yekurasikirwa kwemafuta. Chii chaanenge achiita? Zvinhu zvakasiyana-siyana zvingave zvichiitika uye kutarisa kutendeseka kwekudya kwekudya kuchave kwakakodzera. Kusadya zvakakwana makorikori kunogona kuva dambudziko kuisa muviri wako mune nzara yemafuta uye kuchengetedza mabhuku ane mafuta. Kudya yakawandisa makoriri pazuva uye zvikamu zvakakura zvingave zviri kuwedzera pakuwedzera mafuta mumuviri.
Uri kuwira nekuda kwezvokudya zvakashongedzwa zvakanyorwa zvisina mafuta uye pasina shuga yekufunga iwe wakarova mailode nokuda kwekurasikirwa kwemafuta? Wakabvisa zvirongwa zvinokosha kubva pakudya kwako here? Iyi inongova mibvunzo mashomanana inokosha inofanira kuongororwa sezvo iwe uchiongorora kana iwe uri kudya zvakakwana kuti muviri uwedzere kuderedza.
Bonus: Time to MOVE!
Iwe uri kudzidzira zvakadini kwevhiki uye uri kunyatsozvipikisa iwe pachako here? Uri kutora swezi rako here? Iko mwoyo wako unotora kusvika kwema 20-30 maminitsi pamusangano? Kuita muviri kunobatanidza nekuderedza kudzvinyirira, kurasikirwa kwemafuta, uye hutano huri nani huri nani. Zvakakosha kushandisa zvidzidzo zvinenge zvitatu kusvika ku5 pavhiki musangano pamwe chete nechirongwa cheutano hwakanaka. Sedentary miviri inotungamirira kune mamwe mafuta asingadiwi.
> Sources:
> Future Medicine, Microbiology, Ukama huri mukati megumbo microbiota uye kuwedzera kukura muvanhu, Vol. 7, Nha. 1, Mapeji 91-109, Emmanouil Angelakis et al., 2015
> Utano Nehutano Hwevanhu Munyori Manuscript, Kuwirirana pakati pekudhakwa kwewaini, mafuta omuviri, uye basa rekuita - kuongorora kwevanhu, Suthat Liangpunsakul, MD MPH et al., 9/10
> Kufarira Kurasikirwa Isu, maitiro ekugadzirisa uremu hwekubudirira; nutrition.gov, 4/17/2015
> Zvinyorwa zveThe National Academy of Sciences muUnited States of America, Kushungurudzika uye kusuruvara: Maonero matsva e "kunyaradza zvokudya", Mary F. Dallman et al., 5/14/03