Kumvetsetsa bwino kunenepa kwambiri
Kuyankhulana ndi Angelo Tremblay
"Kunenepa kwambiri ndi funso lochititsa chidwi kwa katswiri wa zathupi monga momwe ndimakhalira. Ndi nkhani ya ubale wa anthu ndi chilengedwe. Tinayenera kusintha kuti tikhalebe ndi mikhalidwe yosiyana m’nkhani (banja, ntchito, chitaganya) zimene mwina zasintha kwambiri kuchokera ku zimene tinali ofunitsitsa kulekerera. “
Angelo Tremblay ali ndi Canada Research Chair muzochita zolimbitsa thupi, zakudya komanso mphamvu1. Iye ndi pulofesa wathunthu, ku yunivesite ya Laval, mu Dipatimenti ya Social and Preventive Medicine, Division of Kinesiology.2. Amagwiranso ntchito ndi Chair on Obesity3. Makamaka, amatsogolera gulu lofufuza pazifukwa zomwe zimayambitsa kunenepa kwambiri.
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PASSPORTSHEALTH.NET - Zomwe zimayambitsa kunenepa kwambiri ndi chiyani?
Pr Angelo Tremblay - Zoonadi, zakudya zopanda thanzi komanso kusachita masewera olimbitsa thupi zimakhudzidwa, koma palinso nkhawa, kusowa tulo ndi kuipitsa, mwachitsanzo.
Zowononga za Organochlorine, monga mankhwala ena ophera tizilombo ndi mankhwala ophera tizilombo, zaletsedwa, koma zimapitilirabe ku chilengedwe. Tonse ndife oipitsidwa, koma anthu onenepa kwambiri ndi ochuluka. Chifukwa chiyani? Kodi phindu la mafuta a m'thupi linapatsa thupi njira yothetsera kuchotseratu zoipitsa zimenezi m'njira? Zoipitsa zimaunjikana mu minofu ya adipose ndipo malinga ngati "akugona" pamenepo, sizikusokoneza. Ndi zongoyerekeza.
Kuonjezera apo, pamene munthu wonenepa akuwonda, zoipitsa zimenezi zimakhala hyperconcentrated, zomwe zingachititse kunenepa kwa munthu amene wataya kwambiri. Zowonadi, mu nyama, kuchuluka kwakukulu kwa zoipitsa kumalumikizidwa ndi zotsatira zingapo za metabolic zomwe zimasokoneza njira zomwe zimalola kuti zopatsa mphamvu ziwotchedwe: kutsika kwakukulu kwa mahomoni a chithokomiro komanso ndende yawo, kuchepa kwa ndalama zogwiritsira ntchito mphamvu pakupuma, etc.
Kumbali ya tulo, kafukufuku amasonyeza kuti ogona ochepa amakhala onenepa kwambiri. Deta yoyesera imatithandiza kumvetsetsa chifukwa chake: pamene simukugona mokwanira, leptin, hormone ya satiety, imachepetsa; pamene grhelin, timadzi timene timayambitsa chilakolako cha chakudya, chimawonjezeka.
PASSEPORTSANTÉ.NET - Kodi moyo wongokhala umathandizanso?
Pr Angelo Tremblay - Inde ndithu. Pamene tikuchita ntchito yongokhala, kodi kupsinjika maganizo kwa kufunafuna maganizo ndiko kumatifooketsa, kapena ndiko kusowa kwa chisonkhezero chakuthupi? Tili ndi zidziwitso zoyambira zomwe zikuwonetsa kuti ntchito yamalingaliro imakulitsa chidwi. Ophunzira omwe amawerenga ndi kufotokoza mwachidule malemba polemba kwa mphindi 45 amadya ma calories 200 kuposa omwe adapuma mphindi 45, ngakhale kuti sanawononge mphamvu zambiri.
Mu kinesiology, takhala tikuphunzira zotsatira zosiyanasiyana zolimbitsa thupi pa moyo wathu kwa zaka zambiri. Kodi zimatheka bwanji kuti tisamangoyang'ana kwambiri zotsatira za ntchito yamalingaliro, gawo ngakhale lomwe limapemphedwa kwambiri kuposa nthawi ya makolo athu?
PASSPORTSHEALTH.NET - Nanga bwanji zamalingaliro? Kodi amachita nawo kunenepa kwambiri?
Pr Angelo Tremblay – Inde. Izi ndi zinthu zomwe timakonda kutchula, koma zomwe sitizipereka zofunika kwambiri. Kupsinjika kwazovuta zazikulu, imfa, kutayika kwa ntchito, zovuta zazikulu zamaluso zomwe sitingathe kuchita zitha kutenga nawo gawo pakuwonda. Kafukufuku wochitidwa ndi ofufuza ku Toronto mu 1985 adapeza kuti 75% ya kunenepa kwambiri mwa akulu kumachitika chifukwa cha kusokonezeka kwakukulu m'moyo wawo. Zotsatira za kafukufuku wa ana a ku Sweden ndi mmodzi wa ku United States zimasonyeza mbali imodzi.
Komabe, kuvutika m'maganizo sikuchepa, m'malo mwake! Mkhalidwe wapano wa kudalirana kwa mayiko kumawonjezera kufunikira kwa magwiridwe antchito panjira iliyonse ndikupangitsa kutsekedwa kwa mbewu zambiri.
Timakonda kuganiza kuti chinthu chamaganizo sichisintha mphamvu ya mphamvu, koma ndikuganiza kuti ndizolakwika. Zinthu zambiri zimagwirizana. Sindingadabwe ngati kupsinjika kwamalingaliro kumakhala ndi zotsatira zoyezeka pazosintha zamoyo zomwe zimakhudza kudya, kugwiritsa ntchito mphamvu, kugwiritsa ntchito mphamvu kwa thupi, ndi zina. Izi ndizinthu zomwe sizinaphunzire bwino. Inde, anthu ena amanenepa kwambiri chifukwa cha "chilakolako cha moyo wa tsiku ndi tsiku", koma ena chifukwa cha "zowawa za moyo wa tsiku ndi tsiku".
PASSPORTSHEALTH.NET - Kodi gawo la majini pa kunenepa kwambiri ndi chiyani?
Pr Angelo Tremblay - Ndizovuta kuwerengera, koma monga tikudziwira, kunenepa kwambiri sikumayambitsidwa ndi kusintha kwa ma genetic. Tili ndi DNA yofanana ndi "Robin Hood". Mpaka pano, komabe, chopereka cha chibadwa cha kunenepa kwambiri chayang'ana kwambiri mbali za thupi la munthu. Mwachitsanzo, neuromedin, (hormone) yomwe inapezeka ku Laval University, yapangitsa kuti zikhale zotheka kukhazikitsa kugwirizana pakati pa jini ndi makhalidwe amadya omwe amachititsa kunenepa kwambiri. Ndipo titha kupeza mitundu ina ya majini mu DNA yolumikizidwa ndi malingaliro omwe amatsogolera kukudya mopambanitsa.
Ndikuganiza kuti ndizodziwikiratu kuti pali anthu ena omwe ali pachiwopsezo kuposa ena ku malo omwe ali ndi obesogenic, komanso kuti kutengeka kwawo kumafotokozedwa ndi ma genetic omwe sitinakhale nawo. kufotokozedwa. Ndi zamanyazi, koma sitikudziwa ndendende zomwe tikuchita. Timalimbana ndi vuto lomwe sitilidziwa bwino ndipo, potero, timakhala ndi vuto lopeza mayankho ogwira mtima.
PASSPORTSHEALTH.NET - Ndi njira ziti zomwe zimathandizira kwambiri pochiza kunenepa kwambiri?
Pr Angelo Tremblay - Ndikofunikira kwambiri kumvetsetsa ndikuzindikira bwino kuti mulowererepo bwino. Kunenepa kwambiri pakadali pano ndi vuto lomwe sitikumvetsetsa bwino. Ndipo mpaka wodwalayo akudziwa bwino zomwe zimayambitsa vuto mwa munthu wopatsidwa, ali pachiwopsezo chachikulu chogunda chandamale cholakwika.
Zoonadi, zidzalimbikitsa kuchepa kwa kalori. Koma, bwanji ngati vuto langa liri lachisoni, ndipo chikhutiro chokha chimene ndatsala nacho ndicho kudya zakudya zina zimene zimandisangalatsa? Ngati wothandizira andipatsa mapiritsi a zakudya, padzakhala zotsatira zosakhalitsa, koma sizingathetse vuto langa. Yankho lake si kulunjika ma beta-adrenergic receptors anga ndi mankhwala. Njira yothetsera vutoli ndiyo kundipatsa chimwemwe chochuluka m’moyo.
Mankhwala akamagwira ntchito poyang'ana mtundu wina wa cholandirira, malingaliro anganene kuti vuto lamtunduwu lipezeke mwa wodwala asanapatsidwe. Koma si zimene zikuchitika. Mankhwalawa amagwiritsidwa ntchito ngati ndodo kuti athe kubwezera zenizeni zomwe sizinadziwike bwino. Choncho siziyenera kudabwitsa kuti mukasiya kumwa mankhwalawa, vutolo limabwereranso. Sitiyeneranso kudabwitsa kuti mankhwalawo akapereka mphamvu yake yayikulu, mwina pakatha miyezi itatu kapena isanu ndi umodzi, zomwe zimayambitsa kunenepa zimayambanso. Tinapambana nkhondo yaying'ono, koma osati nkhondoyi ...
Pankhani ya zakudya, muyenera kuzisamalira mosamala. Muyenera kuganizira zomwe munthuyo angasamalire panthawi inayake. Nthawi ndi nthawi, ndimakumbutsa akatswiri azakudya omwe ndimagwira nawo ntchito kuti asamale ndi machete: kudula kwambiri zakudya zina sikungakhale koyenera, ngakhale mankhwalawa alibe thanzi. Ndikofunikira kupanga masinthidwe ambiri momwe tingathere, koma zosinthazo ziyenera kugwirizana ndi zomwe munthuyo angakwanitse komanso akufuna kusintha pa moyo wake. Chidziwitso chathu sichimagwira ntchito nthawi zonse monga momwe zimakhalira nthawi zina.
PASSEPORTSANTÉ.NET - Kodi kunenepa kwambiri kumasinthidwa pagulu komanso pagulu?
Pr Angelo Tremblay - Ndithudi ndi gawo la munthu payekha, ngati tiyang'ana zopambana zomwe zapindula ndi maphunziro a 4 omwe amalembedwa ndi National Weight Control Registry.4 United States. Anthuwa anataya thupi kwambiri ndipo kenaka anapitirizabe kulemera kwawo kwa nthawi yaitali. N’zoona kuti asintha kwambiri moyo wawo. Izi zimafuna kudzipereka kwakukulu kwaumwini ndi kuthandizidwa ndi katswiri wa zaumoyo yemwe adzatha kupereka malingaliro oyenera.
Komabe, chidwi changa chimakhalabe chosakhutira pamfundo zina. Mwachitsanzo, kodi zingakhale kuti kunenepa kwambiri kungapangitse kusintha kosasinthika kwachilengedwe, ngakhale titaonda? Kodi selo yamafuta, imene yadutsa m’chizungulire cha kuwonda ndi kuwonda, imabwereranso kukhala selo lomwelo ndendende, ngati kuti silinakule? Sindikudziwa. Mfundo yakuti anthu ambiri amavutika kwambiri kuchepetsa thupi ndi chifukwa cha funsoli.
Tikhozanso kudabwa za "coefficient of difficulty" yomwe imayimiridwa ndi kusunga kulemera pambuyo pa kuwonda. Mwina zimatengera kukhala tcheru kwambiri komanso moyo wofuna kuchita zinthu mwangwiro kuposa khama lomwe liyenera kuyikidwa musanayambe kulemera. Mkangano wamtunduwu, ndithudi, umatitsogolera kunena kuti kupewa ndi njira yabwino kwambiri yothandizira, chifukwa ngakhale chithandizo chamankhwala chopambana sichingakhale chithandizo chokwanira cha kunenepa kwambiri. Ndizochititsa manyazi, koma kuthekera uku sikungathetsedwe.
Pamodzi, tiyeni tikhale ndi chiyembekezo ndikupemphera kuti mliriwu utheke! Koma, zikuwonekeratu kuti pakali pano, zinthu zingapo zimachulukitsa coefficient ya zovuta kukhalabe wathanzi kulemera. Ndinatchula za kupsinjika maganizo ndi kuipitsa, koma umphaŵi ungathenso kuchitapo kanthu. Ndipo zinthuzi sizikuchepa m’chigwirizano cha kudalirana kwa mayiko. Kumbali ina, kupembedza kukongola ndi kuwonda kumapangitsa kuti pakhale vuto la kadyedwe, lomwe m'kupita kwa nthawi lingayambitse vuto lomwe ndatchula poyamba lija.
PASSPORTSHEALTH.NET - Mungapewe bwanji kunenepa kwambiri?
Pr Angelo Tremblay - Khalani ndi moyo wathanzi momwe mungathere. Inde, simungasinthe chilichonse kapena kusintha kwathunthu. Cholinga chachikulu sikuchepetsa thupi, koma kukhazikitsidwa kwa zosintha zomwe zimalimbikitsa kusakwanira kwa calorie:
-Kuyenda pang'ono? Inde, ndi bwino kuposa kanthu.
-Ikani tsabola pang'ono5, kanayi pamlungu pa chakudya? Kuyesera.
-Kutenga mkaka wosakanizidwa m'malo mwa zakumwa zoziziritsa kukhosi? Ndithudi.
-Kuchepetsa maswiti? Inde, ndipo ndi zabwino pazifukwa zina.
Pamene tigwiritsa ntchito masinthidwe angapo amtunduwu, zimachitika pang'ono monga momwe tinauzidwa pamene tinaphunzitsidwa katekisimu: “Chitani ichi, ndipo zina zidzawonjezedwa kwa inu. Kuonda ndi kukonza kulemera kumabwera paokha ndipo ndi thupi lomwe limasankha malire omwe sangathenso kutaya mafuta. Titha kuwoloka malire awa, koma zimatha kukhala nkhondo yomwe timangopambana kwakanthawi, chifukwa chilengedwe chimawononga ufulu wake.
Atsogoleri ena… Kuyamwitsa. Palibe mgwirizano, chifukwa maphunzirowa amasiyana ndi zochitika zawo, njira zawo zoyesera, chiwerengero chawo. Komabe, tikayang'ana deta yonse, tikuwona kuti kuyamwitsa kumawoneka kuti kumateteza kunenepa kwambiri. Kusuta mimba. Mwana yemwe "amasuta" amakhala wolemera pang'ono, koma zomwe timawona ndikuti ali wonenepa patapita zaka zingapo. Chotero thupi la mwanayo “linabwerera mmbuyo”. Amakhala ngati mphaka wotenthedwa, ngati sakufuna kubwereranso ku kulemera kochepa. Leptin. Ndi mthenga wa minofu ya adipose yomwe imakhala ndi zotsatira za satiating ndi thermogenic, ndiko kuti, imachepetsa kudya ndikuwonjezera kugwiritsa ntchito mphamvu pang'ono. Popeza mwa anthu onenepa kwambiri pali leptin yochulukirapo yozungulira, akuti pali "kukana" kwa leptin, koma izi sizinawonetsedwe bwino. Taphunziranso kuti hormone iyi imakhudza dongosolo la ubereki ndipo ikhoza kukhala ndi zotsatira zotsutsana ndi kupsinjika maganizo. Mini yo-yo ya kusowa kwa chakudya. Mukakhala ndi chakudya chokwanira kwa kanthawi ndipo panthawi ina muyenera kudziletsa chifukwa chosowa ndalama, thupi limakumana ndi chodabwitsa cha yo-yo. Mini yo-yo iyi, kuyankhula mwakuthupi, sikoyenera kulimbitsa mphamvu, chifukwa thupi limakonda "kubwerera". Sindingadabwe ngati mabanja ena omwe ali pa chithandizo cha anthu akumana ndi zovuta zotere. Chisinthiko ndi moyo wamakono. Moyo wongokhala wamasiku ano watsutsa kotheratu zochitika zakuthupi zomwe kusankha kwachilengedwe kwa mitundu ya anthu kumachokera. Zaka 10 zapitazo, zaka 000 zapitazo, umayenera kukhala wothamanga kuti upulumuke. Awa ndiwo majini a othamanga omwe adaperekedwa kwa ife: kusinthika kwa mtundu wa anthu kotero sikunatikonzekeretse konse kukhala ongokhala ndi osusuka! Maphunziro ndi chitsanzo. Kuphunzira kudya bwino kunyumba ndi kusukulu ndi mbali ya moyo wathanzi umene ana ayenera kukumana nawo, monga momwe kumaonedwera kukhala kofunika kuwaphunzitsa Chifalansa ndi masamu. Ndi mbali yofunika kwambiri ya makhalidwe abwino. Koma malo odyera ndi makina ogulitsa kusukulu ayenera kukhala chitsanzo chabwino! |
Françoise Ruby - PasseportSanté.net
Seputembara 26, 2005
1. Kuti mudziwe zambiri zafukufuku wa Angelo Tremblay ndi Canada Research Chair pakuchita zolimbitsa thupi, zakudya komanso mphamvu zolimbitsa thupi: www.vrr.ulaval.ca/bd/projet/fiche/73430.html
2.Kuti mudziwe zambiri za kinesiology: www.usherbrooke.ca
3. Webusaiti ya Wapampando wa kunenepa kwambiri ku Université Laval: www.obesite.chaire.ulaval.ca/menu_e.html
4. Registry National Weight Control Registry : www.nwcr.ws
5. Onani Zipatso Zathu Zatsopano ndi Zamasamba Zomwe Zimawonjezera Mapaundi Owonjezera.