Kodi Mungapewe Bwanji Kunenepa Kwambiri? 20 Malangizo Opewa Kunenepa Kwambiri

Kodi Kutaya Kwambiri Ndi Chiyani?

Kunenepa kwambiri ndizovuta zachipatala zomwe zimadziwika ndi kudzikundikira kwamafuta ambiri amthupi. Ndivuto lapadziko lonse lathanzi lomwe likukhudza anthu mamiliyoni ambiri amisinkhu yosiyanasiyana, amuna kapena akazi, ndi mafuko. Kunenepa kwambiri kumayendera limodzi ndi matenda ambiri osatha, monga matenda amtima, matenda a shuga a Type 2, ndi khansa zina.

Body Mass Index (BMI) nthawi zambiri amagwiritsidwa ntchito pozindikira kunenepa kwambiri, ndipo amawerengedwa pogawa kulemera kwa munthu mu kilogalamu ndi kutalika kwake mu mita masikweya. BMI ya 30 kapena kuposerapo imatengedwa kuti ndi yonenepa, pamene BMI ya 25 mpaka 29 imatengedwa kuti ndi yolemera kwambiri.

Kunenepa kwambiri kungayambitsidwe ndi zinthu zosiyanasiyana, kuphatikizapo chibadwa, chilengedwe, ndi zisankho za moyo. Mwachitsanzo, munthu amene ali ndi mbiri ya kunenepa kwambiri m’banja mwawo amathanso kukhala onenepa kwambiri. Kuphatikiza apo, kudya zakudya zokhala ndi zopatsa mphamvu zambiri komanso kukhala ndi moyo wongokhala kungayambitsenso kunenepa kwambiri.

Kunenepa kwambiri kungayambitse matenda ambiri, kuphatikizapo, kuthamanga kwa magazi, matenda a mtima, matenda a shuga a mtundu wachiwiri, sitiroko, ngakhale mitundu ina ya khansa. Zingayambitsenso mavuto a m’maganizo, monga kuvutika maganizo komanso kudziona ngati wosafunika.

Pomaliza, kunenepa kwambiri ndi matenda ovuta omwe amakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Zimagwirizanitsidwa ndi matenda ambiri osatha ndipo zingayambitse mavuto osiyanasiyana a thupi ndi maganizo. Komabe, ndi kusintha koyenera kwa moyo komanso chithandizo chamankhwala, anthu amatha kuthana ndi kunenepa kwambiri ndikuwongolera thanzi lawo lonse komanso moyo wawo wonse.

Zizindikiro za Kunenepa Kwambiri

Kunenepa kwambiri ndi matenda omwe amapezeka pamene munthu ali ndi kuchuluka kwa mafuta m'thupi. Ndilo vuto lomwe likukulirakulira padziko lonse lapansi ndipo limalumikizidwa ndi chiwopsezo chowonjezeka cha matenda osachiritsika, monga Type 2 shuga, matenda amtima, ndi mitundu ina ya khansa. Ngakhale kuti Body Mass Index (BMI) nthawi zambiri amagwiritsidwa ntchito pozindikira kunenepa kwambiri, palinso zizindikiro zosiyanasiyana za thupi zomwe zingasonyeze kuti munthu wanenepa kwambiri.

• Chimodzi mwa zizindikiro zoonekeratu za kunenepa kwambiri ndi kulemera kwa thupi kapena BMI. Munthu amene ali ndi BMI ya 30 kapena kupitirira apo amaonedwa kuti ndi wonenepa kwambiri. Kuonjezera apo, ngati m'chiuno mwa munthu ndi wamkulu kuposa mainchesi 35 (88 cm) kwa akazi ndi mainchesi 40 (masentimita 102) kwa amuna, izi zitha kukhala chizindikiro chamafuta ochulukirapo.
• Chizindikiro china chodziwika bwino cha kunenepa kwambiri ndizovuta kuchita masewera olimbitsa thupi. Munthu wonenepa amatha kupuma movutikira, kutopa, ndi kuchepa mphamvu pochita ntchito za tsiku ndi tsiku, monga kuyenda m'chipinda cham'mwamba kapena kunyamula zinthu.
• Anthu omwe ali ndi kunenepa kwambiri amathanso kumva kupweteka m'malo olumikizirana mafupa kapena kusapeza bwino, makamaka m'mawondo ndi m'chiuno, chifukwa chakuchulukirachulukira pamfundo zomwe zimayambitsidwa ndi kulemera kwakukulu kwa thupi. Angavutikenso ndi vuto lobanika kutulo, lomwe limadziwika ndi vuto la kupuma komanso kukodzera komwe kungayambitse kugona tulo.
• Kunenepa kwambiri kungayambitsenso matenda a kagayidwe kachakudya, gulu la zovuta zamankhwala zomwe zimaphatikizapo kuthamanga kwa magazi, shuga wambiri, komanso kuchuluka kwa cholesterol yoyipa. Izi zimachulukitsa mwayi wokhala ndi matenda amtima komanso matenda a shuga.
• Komanso, anthu omwe ali ndi kunenepa kwambiri amatha kukhala ndi zizindikiro zamaganizo ndi zamaganizo, monga kudzikayikira, kuvutika maganizo, ndi nkhawa. Akhozanso kuyang'anizana ndi kusalidwa komanso kusalidwa chifukwa cha kulemera kwawo, zomwe zingawonjezere kukhudzika kwawo.

Ndikofunika kuyang'anitsitsa zizindikirozi ndikupita kuchipatala ngati wina akuda nkhawa ndi kulemera kwake. Chithandizo choyenera cha kunenepa kwambiri chimaphatikizapo kukhala ndi moyo wathanzi monga kuchita masewera olimbitsa thupi nthawi zonse, kudya zakudya zopatsa thanzi, komanso, nthawi zina, kumwa mankhwala kapena opaleshoni.

Kodi Mungapewe Bwanji Kunenepa Kwambiri?

Kunenepa kwambiri ndi vuto lomwe likukulirakulira padziko lonse lapansi lomwe lingayambitse matenda ambiri monga matenda amtima, matenda a shuga a Type 2, komanso khansa zina. Komabe, pali zinthu zambiri zomwe anthu angachite kuti apewe kunenepa kwambiri komanso kukhala ndi thanzi labwino. M’nkhaniyi, tiona njira zothandiza kwambiri zopewera kunenepa kwambiri.

1. Khalani ndi Chakudya Chathanzi: Kudya zakudya zopatsa thanzi ndi imodzi mwazinthu zofunika kwambiri kuti mupewe kunenepa kwambiri. Izi zikutanthauza kudya zipatso zambiri, ndiwo zamasamba, mbewu zonse, zomanga thupi zowonda, ndi mafuta athanzi pamene mumachepetsa zakudya zokonzedwanso, zakumwa za shuga, ndi mafuta osapatsa thanzi.
2. Imwani Madzi Ambiri: Kumwa madzi kumathandiza kuti thupi likhale lamadzimadzi komanso lathanzi komanso kuchepetsa chiopsezo cha kudya kwambiri. Kumwa kapu yamadzi musanadye kungathandize kuchepetsa kuchuluka kwa chakudya chomwe mumadya komanso kupewa kudya kwambiri.
3. Chitani Zolimbitsa Thupi Nthawi Zonse: Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kuti mupewe kunenepa kwambiri, chifukwa kumatentha ma calories ndikumanga minofu. Akatswiri amalangiza kuchita masewera olimbitsa thupi mwamphamvu kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi mwamphamvu pamlungu. Izi zingaphatikizepo zinthu monga kuyenda mwachangu, kupalasa njinga kapena kusambira.
4. Muzigona Mokwanira: Kugona mokwanira n’kofunika kwambiri kuti munthu akhale wonenepa. Kupanda tulo kumatha kusokoneza kukhazikika kwa mahomoni, zomwe zimapangitsa kuti pakhale chikhumbo chowonjezeka cha kalori, zakudya zamafuta ambiri.
5. Yendetsani Kupsinjika Maganizo: Kupsinjika kungayambitse kudya kwambiri komanso kumayambitsa kunenepa kwambiri, motero kuwongolera kupsinjika ndikofunikira kuti mupewe. Kuchita masewera olimbitsa thupi, kuchita zinthu mwanzeru monga yoga ndi kusinkhasinkha, ndi chithandizo chonse chingathandize kuchepetsa kupsinjika maganizo.
6. Peŵani Kudya Chakudya Chamadzulo: Kudya usiku kwambiri kungayambitse kudya mopitirira muyeso, kusagaya bwino, ndi kunenepa. Kudya chakudya chamadzulo msanga, monga osachepera maola awiri musanagone, kungathandize kupewa izi.
7. Chepetsani Kumwa Mowa: Zakumwa zoledzeretsa zimakhala ndi ma calorie ambiri ndipo zingapangitse kuti munthu anenepe. Kuchepetsa kumwa mowa kapena kuupewa kungathandize kuti thupi likhale lolemera.

Pomaliza, kupewa kunenepa kwambiri ndikukhala ndi moyo wathanzi monga kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi pafupipafupi, komanso kugona mokwanira kuti muchepetse kupsinjika. Potengera zizolowezi zabwinozi, anthu amatha kupewa kunenepa kwambiri komanso kukhala ndi thanzi labwino, zomwe zingapangitse moyo wabwino komanso kuchepetsa chiopsezo cha matenda osatha.

Malangizo 20 Apamwamba Oletsa Kunenepa Kwambiri

Kunenepa kwambiri ndi vuto lomwe likukulirakulira padziko lonse lapansi, zomwe zikuyambitsa matenda ambiri osatha, kuphatikiza matenda a shuga, matenda amtima, ndi mitundu ina ya khansa. Komabe, ndi kusintha kwina kwa moyo, ndizotheka kupewa kunenepa kwambiri. Nawa njira 20 zabwino kwambiri zopewera kunenepa kwambiri.

1. Idyani zakudya zopatsa thanzi komanso zopatsa thanzi, kuphatikiza zipatso zambiri, ndiwo zamasamba, mbewu zonse, ndi zomanga thupi.
2. Chepetsani kudya zakudya zokazinga ndi shuga, monga koloko ndi maswiti, zomwe zili ndi ma calories ambiri ndipo zimathandizira kunenepa.
3. Imwani madzi ambiri tsiku lonse kuti mukhale ndi hydration komanso kuchepetsa chiyeso chofuna kudya.
4. Pewani kudya usiku kwambiri ndikudya chakudya chamadzulo msanga kuti muchepetse chimbudzi ndikuthandizira kuchepetsa thupi.
5. Sankhani zakudya zopatsa mphamvu zochepa mukamadya, monga saladi ndi nyama yokazinga.
6. Kuphika kunyumba pafupipafupi momwe mungathere, kukulolani kuti muzitha kuyang'anira zosakaniza ndi kukula kwake.
7. Chitani masewera olimbitsa thupi pafupipafupi ndipo yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata.
8. Phatikizani maphunziro okana kuti mupange minofu, yomwe imawotcha ma calories ambiri kuposa mafuta.
9. Yendani kapena njinga m'malo moyendetsa galimoto, ngati kuli kotheka, kuti muwonjezere masewera olimbitsa thupi.
10. Gwiritsani ntchito pedometer kapena tracker yolimbitsa thupi kuti muwone kuchuluka kwa zochitika zolimbitsa thupi ndikuwonjezera zomwe mwachita.
11. Muzigona mokwanira ndipo muzigona kwa maola 7-9 usiku uliwonse.
12. Sinthani kupsinjika pogwiritsa ntchito njira monga kusinkhasinkha, yoga, kapena chithandizo.
13. Chitani nawo zinthu zolimbitsa thupi zomwe zimakhala zosangalatsa komanso zosangalatsa, monga kuvina kapena kukwera mapiri.
14. Tengani zokhwasula-khwasula zathanzi mukakhala kunja ndipo muli pafupi kupewa chiyeso chofuna kudya zakudya zopanda thanzi.
15. Yang'anirani kukula kwa magawo ndipo pewani kudya mopambanitsa.
16. Chepetsani kumwa mowa, chifukwa mowa umakhala ndi zopatsa mphamvu zambiri ndipo ungayambitse kuwonda.
17. Pewani zakudya zofulumira komanso zokhwasula-khwasula, zomwe nthawi zambiri zimakhala ndi zopatsa mphamvu zambiri komanso zakudya zochepa.
18. Sungani diary yazakudya kuti muwone momwe chakudya chimadyetsedwa ndikuzindikira madera oyenera kusintha.
19. Funsani anzanu ndi achibale kuti akuthandizeni kukhalabe ndi zizolowezi zabwino komanso kukhala olimbikitsidwa.
20. Pomaliza, funsani upangiri wa akatswiri, monga kwa katswiri wazakudya kapena wopereka chithandizo chamankhwala, kuti mupange dongosolo laumwini ndikuwonetsetsa kuti njira yotetezeka komanso yothandiza kwambiri.

Kodi Kunenepa Kumachiritsidwa Bwanji?

Kunenepa kwambiri ndi matenda omwe amadziwika ndi kudzikundikira kwamafuta ochulukirapo m'thupi, zomwe zimatha kuyambitsa zovuta zingapo zaumoyo, kuphatikiza matenda amtundu wa 2, matenda amtima, ndi mitundu ina ya khansa. Mwamwayi, pali mankhwala ambiri othandiza omwe alipo kuti athetse kunenepa kwambiri komanso kuchepetsa chiopsezo cha zovutazi.

• Kusintha kwa Moyo Wanu: Njira yoyamba yothandizira kunenepa kwambiri imakhudza kusintha kwa moyo, monga kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi. Katswiri wa zachipatala kapena kadyedwe kazakudya atha kuthandizira kupanga zakudya zolimbitsa thupi zomwe zili zotetezeka komanso zothandiza kwa munthuyo.
• Mankhwala: Mankhwala amatha kugwiritsidwa ntchito pothandizira kunenepa kwambiri nthawi zina. Mankhwala ena amagwira ntchito pochepetsa chilakolako cha kudya kapena kuchepetsa kuyamwa kwamafuta. Komabe, mankhwalawa ayenera kugwiritsidwa ntchito motsogozedwa ndi akatswiri azachipatala komanso kuphatikiza ndi kusintha kwa moyo.
• Kuchiza Makhalidwe: Chithandizo cha khalidwe chingathandize kuthana ndi kunenepa kwambiri potsata zizolowezi ndi makhalidwe oipa. Mwachitsanzo, uphungu ungathandize anthu kuzindikira zomwe zimayambitsa kudya mopambanitsa ndi kupanga njira zothetsera makhalidwe amenewa.
• Opaleshoni ya Bariatric: Opaleshoni ya Bariatric ndi njira yopangira opaleshoni yomwe ingagwiritsidwe ntchito kuthandizira kunenepa kwambiri pazovuta kwambiri. Njira monga opaleshoni ya m'mimba kapena opaleshoni yam'mimba imagwira ntchito pochepetsa kukula kwa m'mimba, zomwe zimapangitsa kuti zikhale zovuta kuti anthu azidya mopitirira muyeso. Njirazi zimasungidwa kwa omwe ali ndi BMI yopitilira 40 kapena omwe ali ndi BMI yopitilira 35 omwe ali ndi vuto la kunenepa kwambiri.

Zotsatira zake, chithandizo chamankhwala chothandizira kunenepa kwambiri chimaphatikizapo njira yokwanira yomwe imaphatikizapo kusintha kwa moyo, mankhwala komanso, ngati kuli kofunikira, chithandizo chamakhalidwe. Pazovuta kwambiri, opaleshoni ya bariatric ikhoza kukhala njira. Komabe, ndikofunikira kugwira ntchito ndi katswiri wazachipatala kuti mudziwe njira yoyenera kwambiri yothandizira munthu aliyense. Pokhala ndi ndondomeko yoyenera ya chithandizo, anthu amatha kuyendetsa bwino kulemera kwawo ndikuchepetsa chiopsezo cha matenda okhudzana ndi kunenepa kwambiri. Mankhwala ochepetsa thupi ku Turkey amatsimikiziridwa molingana ndi mtengo wa BMI komanso mavuto azaumoyo omwe anthu amakumana nawo. Ichi ndichifukwa chake aliyense amafunikira mapulani ake amankhwala. Ngati mukudandaula za kunenepa kwambiri komanso mavuto azaumoyo okhudzana ndi kulemera, mutha kulumikizana nafe. Ndi ntchito yathu yaupangiri yapaintaneti komanso yaulere, titha kulumikizana nanu 24/7 ndikukupatsirani zambiri zazomwe zili zoyenera kwambiri. Kuchepetsa thupi ku Turkey.