Zamkatimu
Izi ndi zolakwitsa zomwe zimakulepheretsani kuti muchepetse kunenepa
Kudalira
Kulengeza mokondwera kuti tili pachakudya, kudziyesa tokha tsiku ndi tsiku, kuwerengera zopatsa mphamvu ndi kuiwala za kupumula ndi zina mwazinthu zomwe zimapangitsa kuti kuchepa thupi kukhale kovuta.
Inde, woonda ndikofunikira kuthana ndi lingaliro lochita chakudya chilichonse «chochitika» (maukwati, maubatizo, mgonero…) kapena pakusintha kwa nyengo iliyonse (chilimwe, masika…), chifukwa zomwe zimagwiradi ntchito, malinga ndi Dr. María Amaro, yemwe adayambitsa "Njira ya Amaro yochepetsera thupi", ndikukhala ndi zizolowezi zina pamoyo wathanzi kudzera pachakudya chomwe chimasintha moyo wanu kwamuyaya. “Iwalani zakudya zozizwitsa!” Amamveketsa.
Zina mwazinthu zomwe sizimaganiziridwa nthawi zonse mukamaonda zimakhudzana ndi kutsimikizira a kupumula bwino. «Tiyenera kugona osachepera maola 6-7 kuti thupi lizitha kuyeretsa komanso kuchotsa detox. Ndikofunikanso kupewa malingaliro a kupanikizika, nkhawa kudya kukhuta y Kukhala moyo wosadzikonda, omwe ndi mayankho omwe nthawi zambiri amapezeka tikapuma mosapumira, "akutero.
Kutsekemera ndi masewera
Kodi mumayenera kumwa malita awiri a Water zaposachedwa? Kuchuluka kwa madzi, monga akufotokozera Dr. Amaro, kuyenera kusinthidwa mogwirizana ndi zosowa za wodwala aliyense. “Simunganene kuti kuchuluka kwa malita awiri amadzi ndikofunikira chifukwa munthu wolemera makilogalamu 50 samamwa chimodzimodzi ndi munthu wolemera makilogalamu 100. Komanso simumamwa mowa womwewo mu Januware monga mu Ogasiti. Komanso munthu wazaka 25 samamwa mofanana ndi munthu wazaka 70, ”akutero katswiriyo.
Malinga ndi zolimbitsa thupi, Dr. Amaro akutsimikizira kuti ndikofunikira kukwaniritsa cholinga. Pankhani yamasewera, imatiitanira kuti tizisinthire kwa munthu aliyense, malingana ndi msinkhu wake, zokonda zake kapena zovuta zawo. “Tonsefe timayenera kuchita masewera olimbitsa thupi tsiku lililonse, ngakhale itangokhala mphindi 10 zokha. Iyenera kukhala chinthu chomwe timakonda chifukwa ngati sichoncho, sitingathe kukhala chizolowezi, "akufotokoza. Chifukwa chake, kuti musataye chidwi, akukupemphani kuti muyambe pang'onopang'ono: kuyenda masitepe a 10.000, kuthamanga, mozungulira ...
Zolakwitsa zomwe zimalepheretsa kuchepa thupi
Tikamadya, tiyenera kuganiza kuti tikudzisamalira osati kuphedwa. Gulani ndi kuphika chakudya chathu ndi chikondi, Kudya pang'onopang'ono, kusangalala ndi mbale ndikusangalala ndi zakudya izi, m'malo mowonera kanema wawayilesi kapena mafoni, ndizochita zomwe zingatilolere kuwongolera kutafuna ndikuwonjezera kudya kuposa mphindi 20, yomwe ndi nthawi yomwe imafunika kuti pakhale njala komanso satiety. "Kudya ndi zosokoneza kumatipangitsa kuti tizichita mwachangu kwambiri, kuti tidye kwambiri komanso kuti tisatafune bwino, zomwe zimapangitsa kuti tisakhale okhutira," akutero Dr. Amaro, yemwe amaumirira kufunikira kopewa zakudya zophika kale.
Komanso sitiyenera kuyerekeza zotsatira zathu ndi za munthu wina chifukwa thupi lililonse limayankha mosiyana ku dongosolo lina. Gawani malingaliro awa a José Luis Sambeat, Bachelor of Medicine and Surgery ochokera ku Yunivesite ya Zaragoza komanso wopanga "San Pablo Method Loss Way", yemwe amafotokoza kuti izi ndizomwe zimachitika nthawi zambiri poyesera kuonda popanda kufunsa akatswiri odziwa ntchito. zakudya zomwe zakhala zabwino kwa bwenzi, wachibale kapena womudziwa. "Thupi la mzako kapena mnzako si lanu, simugawana kagayidwe kazinthu ndipo zomwe zimamugwirira ntchito sizingakuyendereni bwino," akutsimikiza.
Liti kuwerengera zopatsa mphamvu, Dr. Amaro akukumbukira kuti "zonse zimawerengedwa, kuphatikiza mowa", ndikuti chilichonse chili ndi zopatsa mphamvu kupatula madzi. Mwanjira imeneyi, ndikofunikira makamaka pa zakumwa "zero calorie", popeza Zokoma Amakhala ndi zotulutsa zofanana ndi shuga m'thupi: akuwonjezera. . Zomwezo zimachitikanso ndi zakudya zotchedwa "zopepuka", momwe zimalangizidwira kuti muwerenge zolemba zawo zonse ndikuyang'ana osati ma calories okha, komanso kuchuluka kwawo kwa shuga, mafuta okhutira ndi mapuloteni.
Cholakwika china chofala ndikudziwitsa ena kapena kulengeza "mwachisangalalo chachikulu" kuti tili pachakudya. Monga Sambeat amaganizira, mfundo yakuti lengezani kwa iwo omwe ali pafupi nanu kuti mukudya Sizingakupangitseni kudzipereka kwambiri, chifukwa sizithandiza aliyense amene angakuwuzeni kuti simukuzifuna, komanso aliyense amene amakusekani poyesa chakudya kapena kukulimbikitsani kuti musadye chakudyacho chifukwa "palibe chomwe chimachitika tsiku limodzi." Chifukwa chake, katswiri amalangiza kuti asayankhulane momveka bwino.
Komanso, monga Dr. Amaro akufotokozera, ndikofunikira kuti tisatero mphotho khama ndendende ndi zakudya zopatsa mphamvu, kapena kusadya chakudya kapena yesani pangani za tikadutsa. Mtsutso womwe Sambeat amatetezeranso, yemwe akuti: "Sikoyenera kudya keke Lolemba pambuyo poti munthu wamwa mowa kwambiri Lamlungu. Sizothandiza. Mumangothandiza pakuchulukana kwa kagayidwe kachakudya, chifukwa thupi limakonda kupezanso zomwe likuwona kuti lingafunike kuti lipulumuke. Zomwe simutenga pano mudzazitenga pambuyo pake. Kuphatikiza apo, uchepetsa thupi pang'onopang'ono, "akufotokoza.
Pomaliza, akatswiri amalangiza kuti tisapezeke pa makina oyeretsera tsiku lililonse. Kuchepetsa thupi si njira yokhazikika. Ngati tingajambula pa graph, zikanakhala zofanana ndi makwerero omwe ali ndi masitepe ake. Kuchepetsa thupi ndi kukhazikika kwakanthawi, umachepetsa ndipo chimakhazikika. Ndi zina zotero. Chikhulupiriro cholakwika chakuti simukuchita bwino chingakupangitseni kuponya thaulo, ”adachenjeza Sambeat.
Sichinthu chokongoletsa, koma funso lathanzi
El onenepa ndi kunenepa Amalumikizidwa ndi mitundu yosachepera khumi ndi iwiri ya khansa (chithokomiro, bere, chiwindi, kapamba, m'matumbo, myeloma yambiri, impso, endometrium…), malinga ndi Dr. Amaro. Kuphatikiza apo, ku Spain kunenepa kwambiri kumayambitsa 54% yaimfa, kwa amuna ndi 48%, kwa akazi; ndipo ikuyimira 7% ya ndalama zomwe zimagwiritsidwa ntchito pachaka kuchipatala.
Poona izi, katswiriyu akutiuza kuti tithetse nkhaniyi ngati nkhani yazaumoyo osati ngati zokongoletsa. «Wodwala ayenera kudziwa kuti ngati sataya thupi, atha kukhala ndi zina matenda zokhudzana ndi vutoli mtsogolomo komanso kuti kuonda kumathandizira kukonza magawo ambiri, "akutero. Chifukwa chake, pongotaya 5% ya kulemera kwa thupi pamakhala mpumulo ku zizindikilo za nyamakazi. Ndipo kutaya pakati pa 5 ndi 10% ya kulemera (kapena pakati pa 5 ndi 10 cm wazungulira m'mimba) kumapangitsa kusintha kwa zizindikilo ndi gastroesophacic reflux.
Kuti mudziwe zambiri za vutoli, Dr. Amaro amalimbikitsa kukhala omveka bwino kuti kuwerengera zopatsa mphamvu sikofunikira monga kuganizira "kuchuluka kwa zomwe mumadya, zomwe mumadya, nthawi yomwe mumadya komanso momwe mumadyera."