Kufungisisa nekufungisisa kunozivikanwa nekuvandudza hutano hwepfungwa, asi kuvepo iko kunogona kuchinja sei muviri wako mafuta nekukubatsira kuti ureruke? Mhinduro yacho inoratidzira mune zvepfungwa zvinokonzerwa nokurema uye tsika yekudya. Kungwarira kwakaratidzwa kuderedza kuzvidya, kudya muviri, uye kurasikirwa. Pano pane mamwe mashoko pamusoro pekuti kufungisisa kunogona kukubatsira sei kuderedza mimba yemimba uye uremerwe uremu.
Kunyanya Kushungurudzika uye Belly Fat
Kushungurudzika kwenguva refu kwave kuchibatanidzwa nehuwandu hwemafu mumimba, kunyanya kuburikidza nehuwandu hwakawanda hwecortisol, iyo yakave ichibatanidza nekufa kwepamusoro. Boka revatsvakurudzi vanobva kuYunivhesiti yeCalifornia, kuSan Francisco, vakagadzirira kuziva kana kuderedza kushungurudzika kuburikidza nekufungisisa kwepfungwa kungakonzera kurasikirwa nemimba yemuviri-kunyange pasina kuchinja kwehuwandu hwehutundu hwemuviri. (Kufungisisa kwave kuwanika kuti kunobatanidza nekurarama kwenguva refu.)
Kufungisisa Mukuita
Kunyange iwe unogona kushamwaridzana nebasa rakaoma rekuita kurasikirwa nemafuta, kutsvakurudza kwepfungwa kunoratidza kuti kufungisisa kusingaperi kunogona kunyanya kuderedza bonde mafuta. Yakadhindwa muna 2011 mu Journal of Obesity , chidzidzo chacho chakatora boka duku revakadzi makumi maviri kana makumi mana (overweight or obese) (vane chiyero chemuviri mashoma index ye 31.2), uye vakapa hafu yezvidzidzo zvezvikamu zvezvikamu zvekufungisisa maitiro ekufungisisa.
Zvidzidzo izvi zvaisanganisira kudzidzisa pakuteerera kunzwa nzara, kuchiva kwezvokudya, kuratidza manzwiro ekudya zvinokonzera , kuve nokuziva mafungiro asina kunaka, uyewo mazano pamusoro pekugamuchira-kugamuchira uye kukanganwirwa kwevamwe. Kufungisisa kwakatungamirirwa kwakagadzirirwa kuunza hutsva hunyanzvi hwekudya, kufanana nekupa zvakanyanya kufunga kwekutora uye kudya zvishoma nezvishoma kudarika.
Kufunga Kunoita: Makirasi, Retreat Day, Home Assignments
Pakazara, boka rekudzidza rakawana makirasi mapfumbamwe maviri nehafu yeawa uye zuva rakanyarara retreat umo vakakurudzirwa kuita maitiro avo matsva uye unyanzvi hwokudya. Vakakurudzirwawo kushandisa unyanzvi hwekufunga kumba pamabasa ekusvika maminitsi makumi matatu pazuva, mazuva matanhatu pavhiki, uye kare uye panguva yekudya, uye kugona basa ravo rekufunga. Zvese kudzidza uye kutonga mapoka zvakapiwa maawa maviri ezvokudya uye nguva yekudzidzira zveruzhinji. Pakazopera nguva yekudzidza, vatori vechikamu vose vakaenzaniswa nokuda kwekugovera mafuta kwemuviri, uyewo ropa cortisol.
Migumisiro
Mitsva miviri mikuru yakaongororwa: chokutanga, chirongwa chokufunga nekuderedza kupesana kwepfungwa kunoderedza kudya kwemanzwiro here? Uye chechipiri, yakakanganisa huwandu hwemakumbo emafuta mune vatori vechikamu here?
- Kushungurudzika mupfungwa kwakagadziriswa : Kazhinji, vatori vechikamu vakaona kusava nekuzvidya mwoyo kuduku, kusadya kuderera mukupindura manzwiro uye kunze kwezvokudya zvekunze, pamwe nekuziva kukuru kwekunzwa kwomuviri.
- Cortisol uye muviri wechipfu : Mazinga emuropa e-cortisol akanga ari pasi muboka rekurapa rose kana achienzaniswa neboka rinodzora, kunyange zvisingaiti. Pakave nematambudziko akaoma akaongororwa, zvisinei, mazinga ezasi akanga akakosha; ndiko kuti, cortisol mazinga akanga akawandisa kupfuura boka rekutungamirira apo vese vatori vechikamu vakanyatsoongororwa. Mukuwedzera, vatori vechikamu vaive nekuvandudzika kukuru mukudya kwefungwa, avo vainyanya kuziva nezvekunzwa nzara yavo uye zvakanyanya kubudirira pakuderedza kushungurudzika kusingaperi, zvakakonzera kuderedza kukuru kwemuviri - kusvika kune magiramu 500, kana pasi pepondo imwe chete , panguva yemwedzi mina kupindira. Kurasikirwa kwemafuta munzvimbo yakadzika kwakaitika kunyange pasina kuchinja kwehutano hwemuviri. Zvidzidzo zvakanyanya muboka rekutonga, zvakasiyana, zvakawana kuwanda pamusana penguva yekudzidza.
Relax More Eat Less
Kunyangwe ichi chaiva chidzidzo chiduku, zvidzidzo zvakafanana zvose zvinoratidza kuti vakawanda vanorwara vanoita zviri nani mukuderedza kushungurudzika nemafungiro ekufunga. Migumisiro yavo inopa kutarisa kunonakidza kwokuti kufungisisa maitiro ekuderedza kudzvinyirira kunogona kubatsira kuderedza maitiro ehomoni cortisol, nebhokisi rinowirirana mumakumbo emimba - pasina kudya kwechikafu. Zviitiko zvekare zvezvipfuwo zvakawana kubatana pakati pekunetseka kwekudya uye uko mafuta akaiswa: Zvokudya zvinotarisirwa (kunyange mumakonzo) zvinoshandiswa pasi pekunetseka kupedza mafuta akawanda uye shuga, ane magetsi ezvimwe mafuta achienda kumurambo wepakati. Vatsvakurudzi vanoti kuongorora kwavo kunoratidza kuti kudzidzisa kwepfungwa mukati mevanhu kunogona kuvabatsira kuti vararame zviri nani nekudzvinyirira nemamwe mafungiro asina kunaka, izvo zvinogona kutungamirira kugoverana kwakanaka kwemafuta emuviri kubva mukudya zviri nani nekuzorodzazve.
Sources:
Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, Nicole Maninger, Margaret Kuwata, Kinnari Jhaveri, Robert H. Lustig, Margaret Kemeny, Lori Karan, naErissa Epel. "Kupindira Kwepfungwa Kunokonzera Kushushikana Kwepfungwa Kuderedza Cortisol uye Mafuta Emuviri pakati pevakadzi Vakanyanya Kuwanda uye Vakadzi Vose: Chidzidzo Chinoongorora Chinochengetedzwa." J Obes. 2011; 2011: 651936.
Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci, naBrenda WJH Penninx. "Urinary Cortisol uye Makore Matanhatu Ezvakaitika Zvose- Nemhosva Yekutadza Kwemwoyo ." J Clin Endocrinol Metab 95: 4959-4964, 2010.
M. Nackers, Shawn N. Katterman, Brighid M. Kleinman, Megan M. Hood, Lisa Joyce A. Corsica. Kunyatsofungisisa kufungisisa sekupindira kwekudya zvakadzama, kudya kwepfungwa, nekuremerwa kwekurema: Kuongorora kwakarongeka. Kudya Zvinyorwa. Vol. 15, Is. 2, April 2014, mapeji 197,2 04