Kodi Kugona Kumakupangitsani Kuwonda? Kodi Kusagona Mosakhazikika Kumayambitsa Kunenepa?

Kwa iwo omwe akuyesera kuchepetsa thupi, kuchuluka kwa kugona ndi ubwino wa kugona ndizofunikira monga zakudya ndi masewera olimbitsa thupi. Tsoka ilo, anthu ambiri sapeza mokwanira mapindu amenewa chifukwa sagona mokwanira.

Kafukufuku akuwonetsa kuti pafupifupi 30% ya akuluakulu amagona osakwana maola asanu ndi limodzi usiku. Chifukwa cha maphunzirowa, zikuwululidwa kuti omwe sagona mokwanira amakhala ndi vuto lochepetsa thupi.

Kugona mokwanira kumathandiza kuchepetsa thupi. Pemphani "kodi vuto la kugona limakupangitsani kunenepa", "chifukwa chiyani kusowa tulo kumakupangitsani kunenepa" mayankho a mafunso anu…

Kugona ndi vuto lalikulu la kunenepa kwambiri komanso kunenepa kwambiri

Kusowa tuloZimagwirizanitsidwa ndi body mass index (BMI) ndi kunenepa kwambiri.

Kugona kwa aliyense kumasiyana, koma kawirikawiri, kusintha kwa kulemera kwawoneka m'maphunziro a anthu omwe amagona maola osachepera asanu ndi awiri usiku.

Kafukufuku wowunikira mwachidule adapeza kuti kugona kwakanthawi kochepa kumawonjezera mwayi wa kunenepa kwambiri ndi 89% mwa ana ndi 55% mwa akulu.

Kafukufuku wina adatsata anamwino osanenepa pafupifupi zikwi makumi asanu ndi limodzi pazaka zisanu ndi chimodzizo. Pamapeto pa phunziroli, anamwino omwe amagona maola asanu usiku anali ndi 15% omwe amatha kukhala onenepa kwambiri kuposa omwe amagona maola asanu ndi awiri usiku.

Ngakhale kuti maphunziro onsewa ndi owonetsetsa, kunenepa kwawonekeranso mu maphunziro a kusowa tulo oyesera.

Mu kafukufuku wina, akuluakulu khumi ndi asanu ndi limodzi amagona maola asanu okha mausiku asanu. Pamapeto pa kafukufukuyu, ophunzirawo adapeza pafupifupi 0,82 kg. Komanso, matenda ambiri ogona, monga matenda obanika kutulo, amakula chifukwa cha kunenepa.

Kusagona tulo ndi vuto lalikulu lomwe lingakhale lovuta kulipewa. Kusagona tulo kumayambitsa kunenepa, ndipo kunenepa kumapangitsa kugona bwino kutsika kwambiri.

Kusagona tulo kumawonjezera chilakolako

Kafukufuku wambiri wasonyeza kuti anthu omwe sagona mokwanira amakhala ndi chilakolako chowonjezeka. Izi mwina zili choncho chifukwa kugona ndi imodzi mwa timadzi tambiri tambiri timene timafunikira njala. ghrelin ve leptin zotsatira pa izo.

Ghrelin ndi timadzi tambiri timene timatuluka m’mimba tosonyeza njala mu ubongo. Miyezo imakhala yokwera musanadye; otsika pamene m'mimba mulibe kanthu komanso mutadya.

Leptin ndi timadzi tambiri timene timapangidwa kuchokera ku maselo amafuta. Imachepetsa njala ndikuwonetsa kukhuta ku ubongo.

Mukapanda kugona mokwanira, thupi limatulutsa ghrelin yambiri komanso leptin yochepa, zomwe zimakusiyani ndi njala komanso chilakolako chofuna kudya.

Kafukufuku wa anthu opitilira 1000 adapeza kuti ogona kwakanthawi kochepa amakhala ndi 14.9% yokwera kwambiri ya ghrelin ndi 15.5% yotsika ma leptin kuposa omwe amagona mokwanira. Omwe amagona pang'ono anali ndi ma index apamwamba a thupi.

Kuonjezera apo, hormone cortisol imakwera kwambiri pamene simugona mokwanira. Cortisol ndi mahomoni opsinjika maganizo omwe amatha kuwonjezera chilakolako.

Kugona kumathandiza kupanga zosankha zabwino

Kusowa tulo kumasintha momwe ubongo umagwirira ntchito. Izi zimapangitsa kukhala kovuta kupanga zosankha zathanzi ndikukana zakudya zopanda thanzi.

Kusagona tulo kumachepetsa ntchito mu lobe yakutsogolo ya ubongo. Lobe yakutsogolo ndi gawo lomwe limalamulira kupanga zisankho ndi kudziletsa.

Kuphatikiza apo, kugona pang'ono kumatanthauza kuti malo opatsa mphotho muubongo adzalimbikitsidwa kwambiri ndi chakudya.

Choncho, mutatha kugona moipa, mbale ya ayisikilimu imakhala yokhutiritsa ndipo mumavutika kudziletsa.

Komanso, kafukufuku wapeza kuti kusowa tulo kungapangitse kuti munthu ayambe kudya zakudya zokhala ndi ma calorie ambiri, ma carbohydrate, ndi mafuta.

Kafukufuku wa amuna khumi ndi awiri adawona zotsatira za kusowa tulo pakudya. Ophunzirawo anagona maola anayi okha, kudya kwa calorie kumawonjezeka ndi 22%, ndipo kudya kwawo kwamafuta kuwirikiza kawiri poyerekeza ndi omwe anagona maola asanu ndi atatu.

Kugona kumawonjezera kudya kwanu kwa kalori.

Anthu omwe amagona pang'ono amakonda kudya zopatsa mphamvu zambiri. Pakufufuza kwa amuna khumi ndi awiri, pamene ophunzira adagona maola anayi okha, amadya pafupifupi ma calories 559 kuposa pamene amagona maola asanu ndi atatu.

Kuwonjezeka kwa kudya kwa calorie uku kungakhale chifukwa cha chilakolako chowonjezeka komanso zosankha za zakudya.

Komanso, kafukufuku wina wokhudzana ndi kusowa tulo apeza kuti zopatsa mphamvu zambiri zimadyedwa ngati chakudya chamadzulo.

Kusagona tulo kumatha kusokoneza kuwongolera kukula kwa magawo, zomwe zimapangitsa kuti ma calorie ambiri azidya. Izi zidapezeka mu kafukufuku wa amuna khumi ndi asanu ndi limodzi.

Ophunzirawo mwina analoledwa kugona kwa maola asanu ndi atatu kapena kukhala maso usiku wonse. M’maŵa, anamaliza ntchito ya pakompyuta imene anafunikira kusankha magawo a zakudya zosiyanasiyana.

Omwe adagona usiku wonse adasankha magawo okulirapo, anali ndi njala yayikulu, ndipo anali ndi milingo yayikulu ya mahomoni anjala ghrelin.

Kusagona tulo kumachepetsa kupuma kwa kagayidwe kachakudya

Resting metabolic rate (RMR) ndi kuchuluka kwa zopatsa mphamvu zomwe thupi limawotcha popuma. Zimakhudzidwa ndi msinkhu, kulemera, kutalika, jenda ndi minofu.

Kafukufuku akuwonetsa kuti kusowa tulo kumatha kuchepetsa kupuma kwanu kagayidwe kachakudya. Mu kafukufuku wina, amuna khumi ndi asanu adakhala maso kwa maola makumi awiri ndi anayi.

Pambuyo pake, RMR inali yotsika ndi 5% kuposa omwe amagona usiku, ndipo kagayidwe kawo kagayidwe kachakudya kamene kali ndi 20%.

Kusagona tulo kumaganiziridwanso kuti kumayambitsa kutayika kwa minofu. Minofu imawotcha zopatsa mphamvu zambiri popuma kuposa mafuta, kotero kuti kupumula kwa metabolism kumachepa minofu ikatayika. Kutayika kwa 10 kg ya minofu kumatha kutsitsa kuchuluka kwa kagayidwe kachakudya ndi ma calories zana patsiku.

Kugona kumawonjezera kuchita masewera olimbitsa thupi

Kusagona tulo kumayambitsa kutopa kwa masana, komwe kumachepetsa chilakolako chochita masewera olimbitsa thupi. Kuphatikiza apo, mumatopa kwambiri mukamachita masewera olimbitsa thupi.

Kafukufuku wa amuna khumi ndi asanu adapeza kuti kuchuluka ndi mphamvu zolimbitsa thupi zimachepa pamene otenga nawo mbali adasowa tulo. Kugona bwino komanso kugona mokwanira kumathandiza kuti masewera azitha bwino.

Pa kafukufuku wina, osewera mpira wa basketball akukoleji anapemphedwa kuti azigona kwa maola khumi usiku uliwonse kwa milungu isanu kapena isanu ndi iŵiri. Kuyenda kwawo kunapita patsogolo, nthawi yawo yochitira zinthu komanso kutopa kunachepa.

Kugona kumathandiza kupewa insulin kukana

Kusagona tulo kumatha kupangitsa kuti ma cell anu asakane ndi insulin. Insulin ndi timadzi tambiri timene timasamutsa shuga kuchokera m'magazi kupita ku maselo a thupi kuti agwiritse ntchito ngati mphamvu.

Maselo akayamba kusamva insulini, shuga wambiri amakhalabe m'magazi ndipo thupi limatulutsa insulini yochulukirapo kuti ibwezere.

Insulin yochulukirapo imapangitsa kukhala ndi njala ndikupangitsa kuti thupi lisunge zopatsa mphamvu zambiri ngati mafuta. kukana insulini Ndi kalambulabwalo wa matenda a shuga a mtundu wa 2 komanso kunenepa.

Mu kafukufuku wina, anthu khumi ndi mmodzi anauzidwa kuti azigona kwa maola anayi okha mausiku asanu ndi limodzi. Pambuyo pake, mphamvu ya thupi lawo yolamulira shuga idatsika ndi 40%.

Kodi Mungapewe Bwanji Kusowa tulo?

- Osadya caffeine osachepera maola anayi musanagone. Kafeini ndiye chifukwa chachikulu cha kusowa tulo mwa anthu ena.

- Zimitsani mafoni a m'manja, makompyuta, televizioni kapena zipangizo zina zowunikira pamene zimalimbikitsa maganizo ndipo sizimalola kugona.

- Siyani kusuta. Mofanana ndi caffeine, chikonga ndi mankhwala achilengedwe ndipo amakupangitsani kukhala maso.

- Kumwa mowa mopitirira muyeso kungasokonezenso kugona.

- Idyani zathanzi masana.

- Idyani chakudya chopepuka madzulo komanso usiku. Kudya kwambiri kumapangitsa kuti zikhale zovuta kugona.

- Pewani shuga ndi zakumwa zotsekemera, makamaka madzulo.

- Chitani kusinkhasinkha kapena yoga.

- Khazikitsani chizolowezi chogona ndipo tsatirani.

Chifukwa;

Pamodzi ndi kudya moyenera ndi kuchita masewera olimbitsa thupi, kugona kwabwino ndiye chinsinsi chowongolera kunenepa komanso kuchepa thupi. Kusowa tulo kumasintha kwambiri momwe thupi limayankhira chakudya.

Mkhalidwewo ukhoza kuipiraipira, kukhala mkhalidwe woipa. Mukagona pang'ono, mumalemera kwambiri, mumalemera kwambiri, zimakhala zovuta kugona.

Kukhala ndi chizoloŵezi chogona bwino kumathandiza kuti thupi lichepetse thupi m'njira yathanzi.