Kodi Kunenepa Kwambiri Ndi Tsogolo Kapena Kusankha? Kunenepa Kwambiri ndi Kuwonda Bwino Kwambiri

Kunenepa kwambiri kumawonekera ngati limodzi mwamavuto azaumoyo ovuta kwambiri masiku ano. Ndiye, kodi uwu ndi chibadwa kapena zotsatira za zisankho za moyo? M'nkhaniyi, tikambirana zomwe zimayambitsa ndi zotsatira za kunenepa kwambiri komanso zovuta zochepetsera thupi. Popenda mgwirizano pakati pa chibadwa, zizoloŵezi zodyera ndi zochitika zolimbitsa thupi mogwirizana ndi deta ya sayansi, tidzakayika ngati kunenepa kumayamba chifukwa cha zosankha za munthu payekha kapena ndi zinthu zovuta kwambiri. Muulendowu, tiwona mozama ntchito zomwe anthu komanso anthu angachite popewa komanso kuthana ndi kunenepa kwambiri.

Kodi Kunenepa Kwambiri Kumatanthauza Chiyani?

Kunenepa kwambiri ndi thanzi lomwe limadziwika ndi kudzikundikira kwamafuta ochulukirapo m'thupi. Nthawi zambiri, anthu omwe ali ndi index mass index (BMI) ya 30 kapena kupitilira apo amaonedwa kuti ndi onenepa kwambiri. BMI imawerengedwa pogawa kulemera kwake ndi lalikulu la kutalika.

Matendawa amayamba chifukwa cha zinthu monga kudya zakudya zopatsa mphamvu zambiri komanso kusachita masewera olimbitsa thupi. Kunenepa kwambiri kumabweretsa mavuto osiyanasiyana azaumoyo monga shuga, matenda amtima ndi mitundu ina ya khansa. Chifukwa chake, kupewa ndi kuchiza kunenepa ndikofunikira kwambiri paumoyo wa anthu onse.

Ndi mitundu yanji ya kunenepa kwambiri?

Kunenepa kwambiri kumachitika m'mitundu yosiyanasiyana kutengera zinthu zosiyanasiyana. Nayi mitundu yodziwika bwino ya kunenepa kwambiri komanso mikhalidwe yawo yayikulu:

1. kunenepa kwambiri kwa majini: Mwina mwaona kuti m’mabanja ena pafupifupi aliyense ndi wonenepa kwambiri. Izi zikusonyeza kuti majini amakhudza kwambiri kunenepa kwambiri.
2. Kunenepa kwambiri kwazakudya: Uwu ndiye mtundu wodziwika bwino kwambiri ndipo nthawi zambiri umayamba chifukwa cha kudya kwambiri kwa kalori.
3. Kunenepa kwambiri chifukwa cha kusakhazikika kwa metabolic: Ndi imodzi mwa mitundu yovuta kwambiri ya kunenepa kwambiri, yomwe imayamba chifukwa cha kusagwira bwino ntchito kwa metabolism.
4. kunenepa kwambiri kwaubongo: Kudya kumakondweretsa anthu ena, ndipo izi kudya kwambiri zimayambitsa khalidwe. Matendawa amatchedwa kunenepa kwambiri kwaubongo.
5. kunenepa kwambiri kwa endocrine: Mavuto omwe amapezeka kwambiri ndi hypothyroidism ndi hypocortisolism. Kunenepa kotereku kumachitika chifukwa cha kusalinganika kwa mahomoni.
6. kunenepa kwambiri kwa thermogenic: Zimayambitsidwa ndi mphamvu yochepa ya thupi yogwiritsira ntchito mphamvu monga kutentha.

Kuphatikiza apo, kunenepa kwambiri kumagawidwa ndi index mass index (BMI) ndipo kumagawidwa m'magulu atatu:

• Kalasi I Kunenepa Kwambiri: BMI ili pakati pa 30 ndi 35.
• Kalasi II Kunenepa Kwambiri: BMI ili pakati pa 35 ndi 40.
• Class III Kunenepa Kwambiri: BMI ili ndi zaka 40 ndipo nthawi zina imatchedwa "kunenepa kwambiri."

Mtundu uliwonse wa kunenepa kwambiri uli ndi zotsatira zosiyana pa thanzi la munthu ndi njira za chithandizo.

Kodi Zomwe Zimayambitsa Kunenepa Kwambiri Ndi Chiyani?

Zomwe zimayambitsa kunenepa kwambiri ndizosiyanasiyana ndipo nthawi zambiri zimayamba chifukwa cha zinthu zingapo zomwe zimagwirizana. Nazi zomwe zimayambitsa kunenepa kwambiri:

1. calorie kusamvana: Ngati zopatsa mphamvu zomwe zimatengedwa zimaposa zopatsa mphamvu zomwe zimagwiritsidwa ntchito, zimasungidwa ngati mafuta m'thupi.
2. ntchito zochepa zolimbitsa thupi: Kukhala ndi moyo wongokhala kumawonjezera chiopsezo cha kunenepa kwambiri.
3. kugona kosakwanira: Kusagona mokwanira komanso nthawi yayitali kumalumikizidwa ndi kunenepa kwambiri.
4. chibadwa: Anthu omwe ali ndi mbiri ya kunenepa kwambiri m'banja lawo amakhala onenepa kwambiri.
5. zinthu zamaganizo: Kupsinjika maganizo, kupsinjika maganizo, ndi zochitika zina zamaganizo nthawi zambiri zimayambitsa khalidwe lodyera mopambanitsa.
6. kudya zakudya: Madyedwe monga kumwa mopitirira muyeso wa ma calorie ambiri, zakudya zokonzedwa bwino ndi zakumwa zotsekemera ndi chimodzi mwa zifukwa zomwe zimayambitsa kunenepa kwambiri.
7. Zokhudza chikhalidwe cha anthu: Kuchepa kwa ndalama zomwe amapeza komanso maphunziro ndizomwe zimayambitsa kudya kosayenera.
8. matenda: Matenda ena monga hypothyroidism ndi polycystic ovary syndrome amachititsa kunenepa kwambiri.
9. Mankhwala: Steroids, antidepressants ndi mankhwala ena a antipsychotic amapangitsa kunenepa.
10. zinthu zachilengedwe: Kuvuta kupeza zakudya zopatsa thanzi komanso kuchuluka kwa zakudya zokonzedwanso monga chakudya chofulumira ndizomwe zimayambitsa kunenepa kwambiri chifukwa cha chilengedwe.

Chilichonse mwazinthu izi chimakhudza chiopsezo cha munthu chokhala ndi kunenepa kwambiri, nthawi zambiri kupanga zotsatira zophatikizana. Pofuna kuthana ndi kunenepa kwambiri, ndikofunikira kudziwa zomwe zimayambitsa izi ndikuziwongolera.

Kodi Zomwe Zimayambitsa Kunenepa Kwambiri ndi Ma Genetic?

Nthawi zina, kunenepa kwambiri kumachitika chifukwa cha kusiyana kwa majini pakati pa anthu omwe amathandizira pakuwongolera kulemera kwa thupi komanso kugawa mafuta. Zifukwa za chibadwa cha kunenepa kwambiri ndi izi:

1. Leptin ndi leptin receptor: Hormoni ya Leptin imayang'anira kumverera kwa kukhuta ndikuchepetsa chilakolako. Leptin kapena kusintha kwa majini mu cholandirira chake kumabweretsa kuchepa kwa kukhuta ndi khalidwe lakudya kwambiri.
2. Njira ya Melanocortin: Njirayi imaphatikizapo magulu a majini omwe amayendetsa chilakolako cha kudya komanso kugwiritsa ntchito mphamvu. Kusintha kwamtundu wa melanocortin kumabweretsa kunenepa kwambiri.
3. Monogenic kunenepa kwambiri: Ndi mtundu wa kunenepa kwambiri komwe kumadziwika ndi kusintha kwa jini imodzi ndipo nthawi zambiri kumayamba kwambiri komanso ali achichepere.
4. polygenic kunenepa kwambiri: Zimachitika chifukwa cha kuphatikiza kwa zotsatira zazing'ono za majini ambiri ndipo ndizofala kwambiri za kunenepa kwambiri.
5. Syndromic kunenepa kwambiri: Matenda ena amtundu, monga Prader-Willi syndrome, amachititsa zizindikiro zosiyanasiyana, makamaka kunenepa kwambiri.
6. mbiri ya banja: Kunenepa kwambiri kumachitika m'mabanja. Ichi ndi chizindikiro cha chibadwa.
7. kagayidwe zinthu: Kusintha kwa majini omwe amayang'anira kagayidwe kazakudya kumabweretsa kusalinganika kwa mphamvu ndipo motero kunenepa.
8. kulamulira chilakolako: Kusiyanasiyana kwa majini omwe amawongolera chilakolako chofuna kudya kumakhudza momwe amadyera komanso kulemera kwa thupi.

Zinthu za majinizi zimakhudza chiopsezo cha munthu chokhala ndi kunenepa kwambiri ndipo nthawi zambiri zimagwira ntchito mogwirizana ndi chilengedwe.

Kodi Zifukwa za Ma Hormonal A Kunenepa Kwambiri Ndi Chiyani?

Mahomoni, omwe amagwira ntchito yofunika kwambiri pakuwongolera kulemera kwa thupi ndi kugawa mafuta, ndizomwe zimayambitsa kunenepa kwambiri nthawi zina. Izi ndi zomwe muyenera kudziwa za zomwe zimayambitsa kunenepa kwambiri kwa mahomoni:

1. Leptin: Hormoni ya leptin yomwe imapangidwa ndi maselo amafuta imawonjezera kumva kukhuta ndikuchepetsa chidwi. Mwa anthu onenepa kwambiri, kukana kwa leptin kumayamba, zomwe zimabweretsa kuchepa kwa kukhuta.
2. insulin: Insulin, yopangidwa ndi kapamba, imayendetsa shuga m'magazi ndipo imathandizira kusungidwa kwamafuta. Kukana insulini ndikofunikira pakulumikizana pakati pa kunenepa kwambiri ndi matenda amtundu wa 2.
3. Ghrelin: opangidwa ndi m'mimba hormone ya ghrelin, kumayambitsa kumva njala. Miyezo ya Ghrelin ndi yotsika mwa anthu onenepa kwambiri, zomwe zimakhudza kukhuta.
4. cortisol: Cortisol, yomwe imadziwika kuti hormone ya nkhawa, imachulukitsa kusungirako mafuta ndi chilakolako m'thupi. Pakakhala kupsinjika kwakanthawi, milingo ya cortisol imakwera ndikupangitsa kunenepa kwambiri.
5. mahomoni a chithokomiro: Kusagwira ntchito mokwanira kwa chithokomiro cha chithokomiro (hypothyroidism) kumachepetsa kagayidwe kachakudya ndikuwonjezera kulemera.
6. mahomoni ogonana: Kusalinganika kwa mahomoni ogonana monga estrogen ndi androgen kumakhudza kugawa kwamafuta amthupi komanso kulemera. 
7. Hormone ya kukula: Kutsika kwa kukula kwa hormone kumawonjezera kuchuluka kwa mafuta ndikuchepetsa minofu.

Mahomoniwa amathandizira pakukula kwa kunenepa kwambiri mwa kusokoneza mphamvu za thupi ndi kusunga mafuta.

Kodi Zifukwa za Endocrine Zimayambitsa Kunenepa Kwambiri Ndi Chiyani?

Zomwe zimayambitsa kunenepa kwambiri zimayenderana ndi mahomoni omwe amayang'anira kudzikundikira kwamafuta komanso mphamvu zolimbitsa thupi m'thupi:

1. hypothyroidism: Kuchepa kwa mahomoni a chithokomiro kumachepetsa kagayidwe kake ndikupangitsa kunenepa 
2. Cushing's syndrome: Kuchuluka kwa cortisol kumawonjezera kuchuluka kwa mafuta m'thupi komanso kulakalaka kudya.
3. Polycystic ovary syndrome (PCOS): Matendawa, omwe amawonedwa mwa amayi, amalumikizidwa ndi kukana insulini komanso kunenepa.
4. kukana insulini: Kuchepa kwa chidwi kwa thupi ku insulin kumapangitsa kuti shuga m'magazi achuluke komanso kuti mafuta asungidwe.
5. Kukana kwa Leptin: Leptin imayendetsa kumverera kwa kukhuta. Anthu onenepa kwambiri amayamba kukana leptin, zomwe zimabweretsa kuchepa kwa kukhuta.
6. Miyezo ya Ghrelin: Ghrelin, yemwe amadziwika kuti timadzi ta njala, amawonjezera chidwi. Miyezo ya Ghrelin ndi yotsika mwa anthu onenepa kwambiri.
7. mahomoni ogonana: Kusalinganizika kwa mahomoni ogonana monga estrogen ndi testosterone kumakhudza kugawa kwamafuta amthupi komanso kulemera.
8. kusowa kwa hormone ya kukula: Hormone ya kukulaKutulutsa kwamafuta ochepa kumawonjezera kuchuluka kwa mafuta ndikuchepetsa minofu.

Mahomoni awa ndi owongolera a endocrine amagwira ntchito yofunika kwambiri pakuwongolera kulemera kwa thupi komanso kugawa mafuta. Chithandizo cha kunenepa chimafuna kukonza kusalinganika kwa mahomoni uku.

Kodi zimayambitsa kunenepa kwambiri kwa ana ndi chiyani?

Zomwe zimayambitsa kunenepa kwambiri kwa ana zimachokera kuzinthu zingapo, kuphatikizapo chibadwa, zinthu zachilengedwe ndi zosankha za moyo. Nazi zomwe zimayambitsa kunenepa kwambiri kwa ana:

1. Mbiri ya banja la kunenepa kwambiri: Ngati makolo ali ndi kunenepa kwambiri, pali chiopsezo cha kunenepa kwambiri kwa ana.
2. ntchito zochepa zolimbitsa thupi: Ngati ana sasuntha mokwanira, amadya ma calories ochuluka kuposa momwe amagwiritsira ntchito ndipo amakonda kunenepa kwambiri.
3. Zakudya zama calorie ambiri: Kudya kwambiri zakudya zofulumira, zakumwa za shuga ndi zakudya zokonzedwanso kumayambitsa kunenepa kwambiri kwa ana.
4. zinthu zamaganizo: Kupsinjika maganizo kapena mavuto a m'maganizo kumayambitsa khalidwe lodya kwambiri.
5. Zokhudza chikhalidwe cha anthu: Kuchepa kwa ndalama zomwe amapeza kumabweretsa mwayi wopeza zakudya zopatsa thanzi, zomwe zimapangitsa kuti ana azikhala ndi vuto la kunenepa kwambiri.
6. Njira zogona: Popeza kuti kugona kumakhudza kagayidwe kachakudya, kunenepa n’kosapeweka kwa ana amene sagona mokwanira.
7. kusowa kwa maphunziro: Kusakhala ndi chidziwitso chokwanira chokhudza zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi kumawonetsedwanso ngati zomwe zimayambitsa kunenepa kwambiri kwa ana.
8. Zotsatsa ndi malonda: Zotsatsa zazakudya ndi zakumwa zomwe zimayang'ana ana zimawatsogolera kupanga zisankho zosayenera.
9. malo akusukulu: Masukulu ena atha kupereka zakudya ndi zakumwa zopanda thanzi.
10. Genetic ndi mahomoni zinthu: Zina za majini ndi mahomoni zimathandizira kulemera kwa ana.

Aliyense wa zinthu kumathandiza kuti chitukuko cha kunenepa kwambiri ana, nthawi zambiri kupanga ophatikizana zotsatira.

Kodi zizindikiro za kunenepa kwambiri ndi zotani?

Zizindikiro za kunenepa kwambiri zimaphatikizapo zotsatira zosiyanasiyana za thupi ndi zamaganizo zomwe zimagwirizanitsidwa ndi kudzikundikira mafuta ochulukirapo m'thupi. Nazi zizindikiro za kunenepa kwambiri:

• mafuta ochulukirapo m'thupi: Kuchuluka kwamafuta ochulukirapo, makamaka okhazikika m'chiuno.
• Kupuma pang'ono: Kupuma pang'ono panthawi yochita masewera olimbitsa thupi kapena popuma.
• kuchuluka thukuta: Kutuluka thukuta kwambiri, makamaka panthawi yolimbitsa thupi.
• mavuto ogona: Matenda a tulo monga matenda obanika kutulo amayenderana ndi kunenepa kwambiri.
• mavuto a khungu: Matenda a pakhungu ndi zowawa zimachitika chifukwa cha chinyezi chomwe chimasonkhanitsidwa pakhungu.
• kutopa: Kumva kutopa koyambira pang'ono mpaka koopsa.
• Kupweteka kwapakati ndi msana: Kupweteka ndi kusapeza bwino kumachitika m'magulu olemera, makamaka mawondo.
• Zotsatira zamaganizo: Mavuto a m'maganizo monga kudzikayikira, kukhumudwa, manyazi komanso kudzipatula.

Zizindikirozi zimakhudza kwambiri zochita za munthu tsiku ndi tsiku komanso moyo wabwino.

Njira Zogwiritsidwa Ntchito Pochiza Kunenepa Kwambiri

Kunenepa kwambiri ndi vuto lofala padziko lonse lapansi, ndipo njira zosiyanasiyana zimagwiritsidwa ntchito pochiza. Nazi njira zina zomwe zimagwiritsidwa ntchito pochiza kunenepa kwambiri:

Kusintha kwa Moyo Wathu 

Kusintha kwa moyo ndi chimodzi mwa maziko a chithandizo cha kunenepa kwambiri. Zimaphatikizapo zinthu monga zakudya, masewera olimbitsa thupi, ndi chithandizo cha khalidwe.

1. Zakudya: Kudya zakudya zopatsa thanzi, kupanga pulogalamu yanthawi zonse yazakudya komanso kuchepetsa thupi kumathandizira kwambiri pochiza kunenepa kwambiri. Cholinga chake ndi kuchepetsa mphamvu ya tsiku ndi tsiku ndikukhazikitsa ndondomeko ya zakudya zoyenera.
2. Chitani masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa kulemera kwa thupi komanso kufulumizitsa kagayidwe kake. Mitundu yosiyanasiyana ya masewera olimbitsa thupi, monga masewera olimbitsa thupi, masewera olimbitsa thupi komanso masewera olimbitsa thupi, amagwiritsidwa ntchito pochiza kunenepa kwambiri.
3. khalidwe mankhwala: Pochiza kunenepa kwambiri, chithandizo chamalingaliro ndi njira zosinthira machitidwe zimagwiritsidwa ntchito kuti asinthe momwe amadyera komanso kulimbikitsa kukhala ndi moyo wathanzi.

Mankhwala 

Nthawi zina, moyang'aniridwa ndi dokotala, mankhwala osokoneza bongo amagwiritsidwa ntchito pofuna kuchepetsa chilakolako kapena kuchepetsa kuyamwa kwa mafuta.

Njira Zopangira Opaleshoni 

Opaleshoni ya kunenepa kwambiri ndiyo njira yabwino kwambiri pamene njira zina zochiritsira sizili zokwanira kapena zosayenera. Chithandizo cha opaleshoni chimagwiritsidwa ntchito kwa anthu omwe index ya thupi lawo (BMI) ili pamwamba pa mtengo wake ndipo amaika chiopsezo chachikulu ku thanzi.

Thandizo la kunenepa kwambiri liyenera kukhala logwirizana ndi zosowa za munthuyo ndipo liyenera kutsogoleredwa ndi katswiri wazachipatala. Panthawi ya chithandizo, zinthu monga thanzi la munthu, moyo wake ndi zolimbikitsa zimaganiziridwa. Chithandizo cha kunenepa kwambiri sichimangochepetsa thupi. Ikufunanso kutengera ndikukhala ndi moyo wathanzi.

Kunenepa Kwambiri Pharmacological Chithandizo

Chithandizo cha pharmacological chimagwira ntchito yofunika kwambiri pakuwongolera kunenepa kwambiri ndipo nthawi zambiri amagwiritsidwa ntchito limodzi ndi kusintha kwa moyo. Nazi zina za pharmacological zomwe zimagwiritsidwa ntchito pochiza kunenepa kwambiri ndi katundu wawo:

• Lorcaserin: Mankhwalawa, serotonin receptor agonist, amathandiza kuchepetsa thupi mwa kuchepetsa chilakolako cha kudya.
• Liraglutide: Mothandizidwa ndi jakisoni watsiku ndi tsiku, mankhwalawa amagwira ntchito ngati glucagon-ngati peptide-1 (GLP-1) receptor agonist ndikuwonjezera kumva kukhuta.
• Orlistat: Zimagwira ntchito pochepetsa kuyamwa kwamafuta, zomwe zimapangitsa kuti ma calories omwe amadyedwa atulutsidwe popanda kugayidwa.
• Phentermine-Topiramate: Mankhwala ophatikizikawa amathandizira kuwonda mwa kupondereza chikhumbo cha kudya ndikuwonjezera kugwiritsa ntchito mphamvu.
• Naltrexone-Bupropion: Mankhwala ophatikizikawa amathandizira kuwongolera njala pokhudza dongosolo lapakati lamanjenje.

Mankhwalawa ali ndi zizindikiro zina, contraindication ndi zotsatira zake zoyipa. Mwachitsanzo, orlistat imatha kupweteka m'mimba, chimbudzi chamafuta, komanso kuchepa kwa mayamwidwe amafuta osungunuka, pomwe liraglutide. kapamba kumawonjezera chiopsezo. Chifukwa chake, ndikofunikira kukaonana ndi akatswiri azachipatala musanayambe chithandizo chilichonse chamankhwala.

Kugwiritsiridwa ntchito kwa pharmacological agents pochiza kunenepa kwambiri kuyenera kukhala payekha, poganizira momwe wodwalayo alili panopa, chiwerengero cha thupi (BMI), ndi mavuto aliwonse okhudzana ndi thanzi. Palinso maphunziro opitilira azachipatala kuti mudziwe zambiri za mphamvu ndi chitetezo cha mankhwalawa.

Chithandizo cha kunenepa kwambiri chimafuna njira yovuta komanso yowonjezereka. Kuchiza kwa pharmacological kungakhale chida chofunika kwambiri pa ndondomekoyi, koma zotsatira zabwino nthawi zambiri zimapindula pamene zimagwirizanitsidwa ndi kusintha kwa moyo monga zakudya, masewera olimbitsa thupi, ndi kusintha kwa khalidwe. Ndikofunikira kuti wodwala aliyense agwirizane ndi akatswiri azachipatala kuti apange dongosolo lamankhwala lomwe likugwirizana ndi zosowa zawo.

Chithandizo cha Kunenepa Kwambiri

Kunenepa kwambiri ndi matenda ovuta omwe amadziwika ndi kudzikundikira kwa mafuta ochulukirapo ndipo nthawi zambiri amayamba chifukwa cha kusalinganika pakati pa kudya kwa caloric ndi kugwiritsa ntchito mphamvu. Thandizo lopatsa thanzi ndi njira yofunika kwambiri yothanirana ndi kunenepa kwambiri ndipo idapangidwa kuti izithandiza munthu kukhala ndi thanzi labwino. Nazi zigawo zikuluzikulu za chithandizo cha kunenepa kwambiri:

• Zakudya zokwanira komanso zopatsa thanzi: Ndikofunika kupeza zakudya zonse zomwe thupi limafunikira mokwanira. Izi zikuphatikizapo chakudya, mapuloteni, mafuta, mavitamini ndi mchere.
• calorie control: Kuti muchepetse thupi, zopatsa mphamvu zomwe zimadyedwa ziyenera kukhala zochepa poyerekeza ndi zomwe zimagwiritsidwa ntchito. Izi zimatheka ndi kulamulira magawo ndi kusankha zakudya zochepa zama calorie.
• chakudya chanthawi zonse: Kudya zakudya zokhazikika kumayang'anira kagayidwe kake komanso kumachepetsa chilakolako chofuna kudya kwambiri.
• zokhwasula-khwasula thanzi: Zakudya zopatsa thanzi zimathandizira kukhalabe ndi mphamvu tsiku lonse ndikuchepetsa njala.
• Kugwiritsa Ntchito Madzi: Kumwa madzi okwanira kumatsimikizira kugwira ntchito moyenera kwa ntchito za thupi ndikuletsa ludzu, lomwe nthawi zina limasokonezedwa ndi kumva njala.
• kuchita masewera olimbitsa thupi: Kuphatikiza pa chithandizo chamankhwala, kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa thupi powonjezera kuwotcha kwa calorie.

Mfundo zina zofunika kuziganizira pochiza kunenepa kwambiri ndi:

1. mbewu zonse: Zogulitsa zambewu zonse ziyenera kukondedwa m'malo mwa mkate woyera.
2. Zakudya zochokera masamba ndi zipatso: Masamba ndi zipatso ziyenera kutsindika pa zakudya za tsiku ndi tsiku.
3. mafuta abwino: M'malo mwa mafuta olimba mafuta a azitona Mafuta abwino monga ayenera kugwiritsidwa ntchito.
4. Zakudya za prebiotic: Zakudya zomwe zili ndi prebiotics ziyenera kudyedwa kuti zithandizire kugaya chakudya.
5. idyani pang'onopang'ono: Kudya chakudya pang'onopang'ono komanso kutafuna bwino kumawonjezera kukhuta komanso kupewa kudya kwambiri.

Chakudya mu chithandizo cha kunenepa kwambiri chiyenera kukhala payekha malinga ndi zosowa za munthu aliyense. Choncho, kugwira ntchito ndi katswiri wa zakudya kapena zakudya zopatsa thanzi n'kofunika kuti mupange ndondomeko yathanzi komanso yokhazikika yochepetsera thupi. Popeza moyo wa munthu aliyense, thanzi lake komanso zakudya zomwe amakonda ndizosiyana, dongosolo lamankhwala liyenera kusinthidwa malinga ndi izi. 

Chithandizo cha Kunenepa Kwambiri kwa Ana

Kunenepa kwambiri kwa ana ndi vuto la thanzi lomwe likuwonjezeka masiku ano ndipo limafuna njira yothandizira mankhwala. Nazi njira zochizira kunenepa kwa ana:

• Zakudya zopatsa thanzi: Ana ayenera kulimbikitsidwa kudya zakudya zopatsa thanzi. Izi zikuphatikizapo masitepe monga kuonjezera kudya kwa zipatso ndi ndiwo zamasamba, kupewa zakudya zosinthidwa, ndi kumwa madzi kapena mkaka m'malo mwa zakumwa za shuga.
• kuchita masewera olimbitsa thupi: Ndikofunika kuonjezera zochitika za tsiku ndi tsiku za ana. Izi ziyenera kuchitika kudzera muzochita zosangalatsa monga kuyenda, kupalasa njinga kapena kuvina.
• kusintha kwamakhalidwe: Payenera kukhazikitsidwa njira zothandizira mabanja ndi ana kusintha kadyedwe kawo. Izi zikuphatikizapo nkhani monga kulamulira kagawo kakang'ono ndi kuwongolera kadyedwe.
• Maphunziro ndi chithandizo: Ana ndi mabanja awo ayenera kuphunzitsidwa za kunenepa kwambiri komanso kukhala ndi moyo wathanzi. Thandizo lochokera ku mabanja ndilofunika kuti ana akhale ndi zizolowezi zabwino.
• kutsatira zachipatala: Ndikofunika kuyang'anira kukula ndi chitukuko cha ana nthawi zonse ndikugwiritsa ntchito chithandizo chamankhwala ngati kuli kofunikira.

Pochiza kunenepa kwa ana, kugwiritsa ntchito mankhwala nthawi zambiri sikuvomerezeka ndipo kumaganiziridwa nthawi zina komanso kuyang'aniridwa ndi dokotala. Maziko a mankhwala ndi kusintha kwa moyo, kuphatikizapo kudya wathanzi ndi masewera olimbitsa thupi. Kuwonjezera apo, n’kofunika kuganizira zofuna za ana m’maganizo ndi m’makhalidwe awo. Chithandizo cha kunenepa kwambiri chiyenera kukhala payekha payekha malinga ndi msinkhu wa mwanayo, jenda ndi chikhalidwe cha thanzi.

Ndi zakudya ziti zomwe zimayambitsa kunenepa kwambiri?

Zakudya zomwe zimayambitsa kunenepa kwambiri nthawi zambiri zimakhala ndi ma calorie ambiri komanso zakudya zochepa. Zakudya zomwe zitha kuperekedwa ngati zitsanzo ndi:

1. koloko: Soda ali ndi shuga wambiri komanso alibe michere yofunika. Kuonjezera apo, zimabweretsa kulemera pamene zimadyedwa mochuluka nthawi zonse.
2. Khofi ndi shuga: Khofi, tiyi kapena khofi komanso wolemera mu antioxidants, koma ngati shuga kapena manyuchi awonjezeredwa, amakhala ndi shuga wambiri monga soda. Mitundu ya zakumwa izi ndizomwe zimayambitsa kunenepa kwambiri.
3. Ayisi kirimu: Ma ice cream opangidwa ndi malonda nthawi zambiri amakhala ndi shuga wambiri komanso mafuta.
4. Pizza: Pizza imakhala chakudya chopatsa mphamvu kwambiri, makamaka ikapangidwa ndi nyama yokonzedwa ndi tchizi yamafuta ambiri.
5. Ma cookies ndi donuts: Zakudya zotsekemera izi nthawi zambiri zimakhala ndi shuga wambiri, mafuta ndi zopatsa mphamvu.
6. Fries French ndi chips: Zakudyazi zimakhala ndi mafuta ambiri komanso mchere wambiri ndipo zimapangitsa kuti munthu azilemera kwambiri akamamwa mopitirira muyeso.
7. Mbewu zam'mawa zam'mawa: Mbewu zina zam'mawa zimakhala ndi shuga wambiri ndipo sizopatsa thanzi.
8. chokoleti: Chifukwa cha kuchuluka kwa shuga ndi mafuta, zimapangitsa kuti thupi likhale lolemera, makamaka ngati likugwiritsidwa ntchito mopitirira muyeso.

Chilichonse cha zakudyazi chimapangitsa kuti thupi likhale lolemera kwambiri ndipo chifukwa chake kunenepa kwambiri, makamaka pamene kudyedwa kwambiri. Kuti mukhale ndi thanzi labwino komanso kuchepetsa thupi, m'pofunika kuchepetsa kudya zakudya zotere ndikusankha zina zowonjezera zowonjezera.

Ndi matenda ati omwe amayambitsa kunenepa kwambiri?

Matenda ena ndi thanzi zomwe zingayambitse kunenepa kwambiri ndi monga:

1. hypothyroidism: Kusakwanira kupanga mahomoni a chithokomiro kumachepetsa kagayidwe kake ndikuwonjezera kulemera.
2. Cushing's syndrome: Zimayambitsa kupanga cortisol kwambiri m'thupi Cushing's syndrome Imawonjezera kudzikundikira mafuta ndi chilakolako.
3. Polycystic ovary syndrome (PCOS): Mkhalidwewu, womwe umawonedwa mwa amayi, umayambitsa kuwonda chifukwa cha kukana insulini.
4. Matenda a microbiome: The gut microbiomeKusalinganika kwake kumakhudza kagayidwe ka mphamvu komanso kumayambitsa kunenepa kwambiri.

Matendawa amakhudza momwe thupi limagwiritsira ntchito mphamvu ndi kusunga mafuta, zomwe zimapangitsa kuti thupi likhale lolemera. Kusamalira matenda amenewa kumathandiza kwambiri polimbana ndi kunenepa kwambiri.

Matenda Oyambitsidwa ndi Kunenepa Kwambiri

Ngakhale kuti matenda ena angayambitse kunenepa kwambiri, palinso matenda ena omwe amayamba chifukwa cha kunenepa kwambiri. Matenda obwera chifukwa cha kunenepa kwambiri amakhudza machitidwe osiyanasiyana a thupi ndipo amachepetsa kwambiri moyo. Nawa mavuto ena azaumoyo omwe kunenepa kungayambitse:

• metabolic syndrome: Kunenepa kwambiri kumawonjezera chiopsezo cha kagayidwe kachakudya, kuphatikiza zinthu monga kuthamanga kwa magazi, kuchuluka kwa shuga m'magazi, kuchuluka kwa cholesterol yoyipa komanso mafuta ochulukirapo am'mimba.
• matenda a mtima: Matenda a mtima monga matenda a mtima ndi sitiroko akhala akugwirizana ndi kunenepa kwambiri. Kuchuluka kwamafuta amthupi kumakhala ndi zotsatira zoyipa paumoyo wamtima.
• mtundu 2 shuga: Kunenepa kwambiri kumathandizira kukana insulini ndipo pamapeto pake kumayambitsa matenda amtundu wa 2.
• mavuto kupuma: Mavuto a kupuma monga kupuma movutikira ndi mphumu amagwirizanitsidwa ndi kunenepa kwambiri. Minofu yamafuta ochuluka imatsekereza njira ya mpweya, kupangitsa kupuma kukhala kovuta.
• Mavuto a musculoskeletal: Kunenepa kwambiri kumayambitsa kupweteka komanso kusapeza bwino m'malo olumikizirana mafupa ndi minofu. Mabondo ndi m'chiuno makamaka amawonongeka chifukwa cholemera kwambiri.
• Matenda a m'mimba: Matenda a reflux a gastroesophageal (GERD) ndi matenda a ndulu ndi ena mwamavuto am'mimba okhudzana ndi kunenepa kwambiri.
• Zotsatira zamaganizo: Kunenepa kwambiri kumayambitsanso mavuto amalingaliro monga kupsinjika maganizo ndi nkhawa. Zakhalanso zogwirizanitsidwa ndi mavuto a chikhalidwe ndi maganizo monga kudzipatula ndi kusadzidalira.

Kodi Mungapewe Bwanji Kunenepa Kwambiri?

Kupewa kunenepa kwambiri ndizotheka mwa kukhala ndi moyo wathanzi komanso kusintha zizolowezi zamunthu. Nazi malingaliro ofunikira popewa kunenepa kwambiri:

• Zakudya zabwino: Chakudya chopatsa thanzi komanso chopatsa thanzi n'chofunika kwambiri popewa kunenepa kwambiri. M'pofunika kuganizira zipatso, ndiwo zamasamba, mbewu zonse ndi zowonda mapuloteni magwero.
• kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira pakuwotcha zopatsa mphamvu komanso kukhala ndi thupi labwino. M'pofunika kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse.
• Kuwongolera gawo: Kuchepetsa kudya komanso kuchepetsa kuthamanga kwa kudya kumapangitsa kuti madyerero azitha kuwongolera.
• Kugwiritsa Ntchito Madzi: Kumwa madzi ambiri kumawonjezera kumverera kwa kukhuta ndikulepheretsa kudya kosayenera kwa kalori.
• zokhwasula-khwasula thanzi: Kusankha zakudya zopatsa thanzi m'malo mwa zokhwasula-khwasula za shuga ndi mafuta kumathandiza kuchepetsa kudya kwa ma calories.
• kudya maganizo: M’malo motengera zizoloŵezi za kudya kuti mupirire kupsinjika maganizo kapena mikhalidwe yamalingaliro, m’pofunika kukulitsa njira zochiritsira zabwino.
• Njira zogona: Kugona mokwanira komanso kwabwino kumakhala ndi zotsatira zabwino pakuwongolera chilakolako komanso kagayidwe.
• maphunziro: Kulandira maphunziro okhudza zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi kumathandiza anthu kusankha bwino.

Kupewa kunenepa kumafunikira thandizo pazachikhalidwe ndi ndale komanso zoyesayesa zamunthu payekha. Ndondomeko za umoyo wa anthu ziyenera kuthandizira kupeza zakudya zopatsa thanzi komanso kulimbikitsa masewera olimbitsa thupi, kupereka moyo wathanzi m'masukulu ndi kuntchito. Kulimbana ndi kunenepa kwambiri kudzakhala kothandiza kwambiri ndi mgwirizano wa anthu, mabanja, akatswiri a zaumoyo ndi atsogoleri ammudzi.

Kodi Kunenepa Kwambiri Ndi Tsogolo Kapena Kusankha?

Kunenepa kwambiri kumachitika chifukwa cha kugwirizana kovutirapo pakati pa chibadwa cha chibadwa ndi zosankha za moyo. 

Mofanana ndi mbewu imene imagwa pansi, ulendo wa moyo wa munthu umayamba ndi kubadwa. Cholowa chathu chobadwa nacho chimatsimikizira mtundu wa mbewuyi. Komabe, zinthu zakunja monga chonde cha nthaka, kuchuluka kwa madzi ndi kutentha kwa dzuwa kumakhudza kakulidwe kake ndi liwiro. Kunenepa kwambiri kumapereka chododometsa chofananacho; Ngakhale ma genetic codes amawonetsa zoopsa zomwe zingachitike, zomwe timasankha pa moyo wathu zimatsimikizira momwe ma code awa amasonyezedwera.

Kwa ena, kunenepa kumaoneka ngati tsogolo la majini. Anthu omwe ali ndi mbiri ya kunenepa kwambiri m'mabanja awo amakhala ndi mwayi wowona matendawa m'miyoyo yawo. Komabe, awa si mapeto osapeŵeka. Sayansi imasonyeza kuti majini amangopanga chizolowezi, koma zotsatira zake zimakhala m'manja mwa munthu.

Zosankha za moyo zimapanga theka lina la kunenepa kwambiri. Kudya moyenera, kuchita masewera olimbitsa thupi nthawi zonse komanso kugona mokwanira kumathandiza kwambiri kupewa kunenepa kwambiri. M'dziko lamakono, kumene chikhalidwe cha chakudya chofulumira chikufalikira mofulumira komanso moyo wongokhala wakhala wachizolowezi, kupanga zosankha zabwino kwakhala kovuta.

Kulimbana ndi kunenepa kumayamba ndi zosankha za munthu aliyense koma kumafuna khama la anthu. Ndondomeko za umoyo wa anthu ziyenera kuthandizira kupeza zakudya zopatsa thanzi, kulimbikitsa masewera olimbitsa thupi komanso kudziwitsa anthu. Maphunziro ayenera kuphunzitsa ndi kuthandizira ana okhala ndi moyo wathanzi akadali aang'ono.

Chabwino; Kunenepa kwambiri sikungochitikira tsogolo kapena kusankha chabe. Ndi kuvina kwa majini ndi chilengedwe zinthu; ndipo sitepe iliyonse ya kuvina kumeneku imapangidwa ndi zosankha za munthu payekha. Kwa anthu athanzi, aliyense wa ife ayenera kutenga nawo mbali mu kuvina kumeneku ndi kutenga udindo.

Chifukwa;

Kunenepa kwambiri ndizovuta zomwe zimachitika chifukwa cha kuyanjana kwamitundu yambiri, kuchokera ku chibadwa kupita kuzinthu zachilengedwe, kuchokera ku moyo kupita kuzinthu zamaganizidwe. Monga tikuonera m’nkhaniyi; Ngakhale kuti pali zinthu zimene munthu angathe kuletsa kunenepa kwambiri, palinso zinthu zosalamulirika monga chibadwa. Koma muzochitika zilizonse, tili ndi mphamvu zopanga zisankho zabwino ndikupanga malo othandizira. Mwa kuphatikiza udindo wa munthu payekha komanso njira zothandizira anthu polimbana ndi kunenepa kwambiri, tikhoza kumanga tsogolo labwino komanso labwino. Izi ndi ndalama zopindulitsa osati kwa anthu okha komanso thanzi la anthu onse.

Gwero: 1, 2, 3, 4, 5, 6, 7, 8