Kodi kulemera kwake ndikofunika kotani?

Palibe wamkulu mmodzi yemwe angadziyese kukula mpaka 170 masentimita ngati kutalika kwake kuli, kunena, 160. Kapena kuchepetsa kukula kwa phazi lake - kunena, kuyambira 40 mpaka 36. Komabe, anthu ambiri amakonda kusintha kulemera kwawo ndi voliyumu. Ngakhale kuti khama lililonse lingakhale lopanda phindu: “Ndi anthu 5 okha pa XNUMX alionse amene achepetsa thupi lawo chifukwa chodya zakudya zopatsa thanzi amakhalabe ali pamlingo umenewu kwa pafupifupi chaka chimodzi,” anatero katswiri wa zamaganizo Natalya Rostova.

“Sayansi yatsimikizira kuti kulemera kwathu kumatsimikiziridwa ndi zamoyo,” akufotokoza motero katswiri wa zamaganizo wa ku Italy, katswiri wa za kadyedwe kake ka zakudya ndi matenda a endocrinologist Riccardo Dalle Grave *. - Thupi lathu limangosintha chiŵerengero cha zopatsa mphamvu zomwe zimatengedwa ndi kuchotsedwa - motero, thupi limadziyimira pawokha kulemera kwathu "kwachilengedwe", komwe asayansi amachitcha kuti "set point", ndiko kuti, kulemera kokhazikika kwa munthu akamadya, kumvera thupi. kumva njala”. Komabe, kwa ena, kulemera kwake kumayikidwa mkati mwa 50 kg, kwa ena kumafika 60, 70, 80 ndi zina. N’chifukwa chiyani zimenezi zikuchitika?

Magulu atatu

"Kafukufuku wa genome apeza majini a 430 omwe amawonjezera chiopsezo cha kunenepa kwambiri," akutero Dalle Grave. "Komanso chizolowezi chonenepa chimadaliranso chikhalidwe ndi chikhalidwe cha chilengedwe chathu, pomwe chakudya chimakhala chochulukirapo, chosokoneza komanso chosalinganiza." Aliyense amene akukhudzidwa ndi kunenepa kwambiri akhoza kugawidwa m'magulu atatu.

"Kulemera kwambiri mwachibadwa" ndi anthu omwe ali ndi malo apamwamba chifukwa cha majini, omwe amaphatikizapo makhalidwe a mahomoni. “Amakhulupirira kuti anthu onenepa kwambiri amadya mopambanitsa ndipo safuna kukana chakudya,” akutero Dalle Grave. - Komabe, zonse sizili choncho: aliyense 19 mwa 20 omwe anafunsidwa amasonyeza kuti amadya monga wina aliyense, koma kulemera kwawo kumakhalabe kwakukulu. Ichi ndi chodabwitsa cha kagayidwe kachakudya: ndikofunikira kutaya kilogalamu yoyamba, minofu ya adipose imachepetsa kupanga leptin, komwe kumadalira kukhuta, ndipo chilakolako chimawonjezeka. “

Gulu lotsatira - "osakhazikika", amasiyanitsidwa ndi kusinthasintha kwakukulu kwa kulemera pazigawo zosiyanasiyana za moyo. Kupsinjika maganizo, kutopa, kukhumudwa, kukhumudwa kumabweretsa kulemera, monga anthu amtundu uwu amakonda "kulanda" maganizo oipa. Daniela Lucini, dokotala pa dipatimenti ya neurovegetative pachipatala cha Sacco ku Milan anati: “Amakonda kwambiri zakudya za shuga ndi zamafuta ambiri, zomwe zimakhala ndi zotsatirapo zenizeni (ngakhale za nthawi yochepa).

"Osakhutitsidwa nthawi zonse" - kulemera kwawo kwachilengedwe kuli mkati mwanthawi zonse, koma amafunabe kuchepetsa thupi. "Mzimayi, yemwe mfundo yake ndi 60 kg, amakakamizika kudzipha ndi njala kuti atsitse mpaka 55 - izi zikhoza kufananizidwa ndi momwe thupi likanakhalira kumenyana kuti lichepetse kutentha kwake kuchokera ku 37 mpaka 36,5 madigiri. ” , Akutero Dalle Grave. Chifukwa chake, timayang'anizana ndi chisankho chosapeŵeka: tsiku lililonse - mpaka kumapeto kwa moyo wathu - kumenyana ndi chikhalidwe chathu kapena kubweretsabe zomwe tikufuna kuyandikira zenizeni.

Mwachizolowezi, osati chiphunzitso

Kuti mudziwe kulemera kwanu kwa "chirengedwe", pali zolinga zingapo. Choyamba, chotchedwa body mass index: BMI (Body Mass Index), chomwe chimawerengedwa pogawa kulemera kwake ndi kutalika kwake. Mwachitsanzo, kwa munthu yemwe ali wamtali wa 1,6 m ndipo amalemera 54 kg, BMI idzakhala 21,1. BMI pansi pa 18,5 (kwa amuna ochepera zaka 20) amatanthauza kuonda, pamene chizolowezi chili pakati pa 18,5 mpaka 25 (kwa amuna pakati pa 20,5 ndi 25). Ngati indexyo igwera pakati pa 25 ndi 30, izi zikuwonetsa kulemera kwakukulu. Zomwe zili mu Constitution ndizofunikanso kwambiri: "Malinga ndi Metropolitan Life Insuranse, yokhala ndi kutalika kwa 166 cm kwa mkazi wa asthenic physique, kulemera kwake ndi 50,8-54,6 kg, kwa Normosthenic 53,3-59,8 , 57,3 kg, chifukwa cha hypersthenic 65,1, XNUMX-XNUMX kg, - akuti Natalya Rostova. - Pali njira yosavuta yodziwira mtundu walamulo: kukulunga dzanja lakumanzere ndi chala chachikulu ndi chala chakumanja cha dzanja lamanja. Ngati zala zatsekedwa momveka bwino - ndi normosthenic, ngati zala sizimangogwirana, koma zimatha kukhala pamwamba pa wina ndi mzake - asthenic, ngati sizikugwirizanitsa - hypersthenic. ”

Munthu aliyense ali ndi kulemera kwake kosiyanasiyana, ndiko kuti, kulemera kumene amamva bwino. "Kuphatikiza kapena kuchotsera ma kilogalamu asanu - kusiyana kotereku pakati pa chikhalidwe ndi kumverera kwachitonthozo kumatengedwa kukhala kovomerezeka," akutero katswiri wa zamaganizo Alla Kirtoki. - Kusinthasintha kwanyengo kwanyengo kumakhalanso kwachilengedwe, ndipo, mwachidziwikire, palibe chachilendo, chopweteka mu chikhumbo cha mkazi chofuna "kuwonda m'chilimwe". Koma ngati kusiyana pakati pa maloto ndi zenizeni ndi oposa kilogalamu khumi - mwinamwake, chinachake chimabisika kumbuyo kwa zonenedweratu zolemera. “

Zofuna ndi zoletsa

“Kuvomereza kufunika kochepetsera chakudya kuli ngati kusiyana ndi khanda lonyenga la mphamvu zonse,” anatero Alla Kirtoki, katswiri wa zamaganizo.

“Munthu wamakono amakhala m’malo a zilakolako, zimene zimalepheretsedwa ndi kuthekera kwake. Kukumana kwa zikhumbo ndi zolephera nthawi zonse kumayambitsa mikangano yamkati. Nthaŵi zina kusakhoza kuvomereza ziletso kumapangidwanso m’mbali zina za moyo: anthu oterowo amakhala mogwirizana ndi mfundo ya “zonse kapena palibe” ndipo chifukwa cha ichi amadzipeza kukhala osakhutira ndi moyo. Njira yokhwima yovomerezera zolephera ndikumvetsetsa: sindine wamphamvuyonse, zomwe sizosangalatsa, koma sindinenso wamba, nditha kudzitengera china m'moyo uno (mwachitsanzo, chidutswa cha mkate). Lingaliro ili limapanga njira yoletsa - osati kulandidwa, koma osati kulolera - zomwe zimapangitsa ubale wathu ndi chakudya (ndi zotsatira zake) kukhala womveka komanso wodziwikiratu. Kuzindikira malamulo omwe alipo, ndiko kuti, zofooka zawo, kumabweretsa kupeza luso lokhala mkati mwa ndondomeko ya malamulowa. Amaleka kuchititsa kusautsidwa panthaŵi imene akukhala odziwonetsera mwaufulu, kusankha: “Ndichita ichi chifukwa chiri chopindula kwa ine, chopindulitsa, kuchita chabwino.”

Polankhula za kulemera kwawo (mwina) kunenepa kwambiri, anthu amakonda kusinthanitsa zomwe zimayambitsa ndi zotsatira zake, akutero Natalya Rostova: "Si mapaundi owonjezera omwe amasokoneza chisangalalo chathu ndi chitonthozo chathu, koma kusokonezeka m'maganizo ndiko chifukwa chowonekera kwambiri". Kuphatikizira monyengerera owonjezera kulemera, osati noticeable kwa aliyense kupatula mwini wake.

Anthu ali ndi zosowa zosiyanasiyana zomwe amayesa kuzipeza ndi chakudya. “Choyamba, ndi gwero la mphamvu, limatithandiza kuthetsa njala yathu. Kachiwiri, ndikupeza chisangalalo - osati kuchokera ku kukoma kokha, komanso kuchokera ku zokometsera, mtundu, fungo, kutumikira, kuchokera ku kampani yomwe timadya, kuchokera ku kulankhulana, komwe kumakhala kosangalatsa kwambiri patebulo, - akufotokoza Alla Kirtoki. - Chachitatu, ndi njira yochepetsera nkhawa, kupeza chitonthozo ndi chitetezo, zomwe bere la amayi lidatibweretsera tili akhanda. Chachinayi, kumawonjezera zochitika zamaganizo, mwachitsanzo, pamene tikudya ndi kuonera TV kapena kuwerenga buku nthawi imodzi. Timafunikiradi mfundo zitatu zomaliza, zomwe mwachibadwa zimabweretsa mphamvu zambiri ndi zakudya. Zikuwoneka kuti njira yokhayo yochotsera kuchulukiraku ndikudziyendetsa nokha munjira yakumanidwa. Zomwe zimatibweretsera maso ndi maso ndi njira yolimba: "Ngati mukufuna kukhala wokongola, dziletseni chisangalalo." Izi zimabweretsa mkangano waukulu - ndani amafunikira moyo wopanda chisangalalo? - ndipo pamapeto pake munthu amasiya zoletsa, koma amataya ulemu kwa iyemwini. ”

Za izi

Tamaz Mchedlidze "Return to Oneself"

MEDI, 2005.

Wolemba bukuli, Doctor of Medical Sciences, akulankhula za zomwe adakumana nazo pakuchepetsa thupi - ndi ma kilogalamu 74 - ndi zochitika ziti ndi zomwe akwaniritsa mkati mwake. Zophatikizidwa m'bukuli ndi matebulo a zopatsa mphamvu komanso kugwiritsa ntchito mphamvu.

Moyo wopanda zovuta

Alla Kirtoki anati: “Akatswiri a kadyedwe kake masiku ano amaona kuti kudya zakudya zolimbitsa thupi n’kovuta. - Chimachitika ndi chiyani ndi thupi lathu? Zimasokonekera kwathunthu ndi zomwe zikuchitika, poyembekezera nthawi yanjala, imayamba kukonzanso kagayidwe kachakudya, kusunga, kusunga zinthu za tsiku lamvula. ” Njira yokhayo yopeŵera zimenezi ndiyo kusiya lingaliro lakuti kunyozedwa kudzakuthandizani kukonzanso unansi wanu ndi thupi lanu. Alla Kirtoki akupitiriza kuti: “Thupi siliyenera kukhala lopanda mphamvu. M'malo mwake, ayenera kukhala wotsimikiza kuti michere imaperekedwa nthawi zonse pamlingo wofunikira - ichi ndiye chinsinsi cha kulemera kokhazikika komanso metabolism yabwino.

Natalya Rostova anati: “Nkhondo yodzimenyera wekha n’njopanda pake ndiponso yovulaza. “Ndi bwino kugwira ntchito limodzi ndi thupi lanu kuti mukhale ndi zakudya zopatsa thanzi.” Kodi n'zotheka kusintha zakudya zopatsa thanzi popanda kudzimana zosangalatsa? Momwe tingapatule kufunikira kwa thupi la chakudya kuchokera ku zosowa zathu zina, kuti tikwaniritse (mwina) padzakhala njira zina? Poyamba, ndi bwino kufunsa funso: ndi chakudya chochuluka bwanji chomwe ndikufunikira kuti ndidzithandize ndekha - kuti ndisachepetse thupi, komanso kuti ndisanenepe? Mutha kuyesa kusunga zolemba - kuchuluka kwa zakudya zomwe zidadyedwa patsiku, sungani zolemba zamtundu wazomwe mukuwona. Alla Kirtoki akufotokoza kuti: “Zimapereka zambiri zoti muganizire. - Ngati munthu sasunga zolemba izi, ndiye kuti zonsezo zimabisika kwa iye. Choyamba, zimatithandiza kumvetsetsa momwe chakudya chikugwirizanirana ndi zilakolako zathu - kaya tinkafuna kudya panthawiyo kapena ayi, zomwe zinatipangitsa kudya. Kachiwiri, kachiwiri, "kukhudzana" ndi chakudya, kumbukirani momwe zinaliri zokoma (kapena zopanda pake), khalani osangalala. Chachitatu, zimatipatsa chidziwitso chothandiza chokhudza zopatsa mphamvu komanso thanzi lazakudya zomwe timadya - mitundu yonse ya matebulo a calorie idzakhala yothandiza kwambiri pano. Chachinayi, kuchokera mndandanda wa chakudya (makamaka ngati chinakhala chotalika, kunena, pambuyo pa phwando), tikhoza kudzipatula chinthu chomwe sitili okonzeka kusiya, koma chomwe tidzasiya mosavuta. Kuchita zimenezi n’kothandiza kwambiri kuposa kungodziuza kuti: “Simunayenera kudya kwambiri,” chifukwa nthawi ina sitidzasankha zimene sizibweretsa chisangalalo chenicheni. Izi zimatifikitsa pafupi ndi kudziwa zosowa zathu zenizeni (kuphatikizapo zosangalatsa) ndi kuzikwaniritsa moyenerera momwe tingathere. ”

* Woyang'anira Maphunziro a Italy Association for Nutrition and Weight (AIDAP).