Abincin Lafiya: Gaskiya Game da Fat

Wadatacce

• Kyakkyawan kitse a kan munanan kitse da ƙari: Gano abin da wannan yake nufi a gare ku.
• Kyakkyawan Fats Vs. Mugun kitso
• Gano ƙarin bayanan mai - kuma me yasa zai iya lalata irin wannan ɓarna a jikin ku.
• Gaskiyar ita ce, akwai kitse mai kyau da kitse mara kyau - kuma marasa kyau, waɗanda aka tattara a kusa da hanta da gabobin ciki, na iya zama haɗari.
• Bayanai game da kitsen da ke kusa da fata
• Karanta don ƙarin cikakkun bayanai akan kitse, gami da fa'idar da mata ke da ita akan maza, idan ana batun kitse.
• Nemo ƙarin bayani game da fa'idar da mata ke da shi akan maza, masu kiba; yadda za a shawo kan siffar jikin da aka gurbata; da ƙari.
• Ya kamata ku damu idan kuna da jiki mai siffar pear?
• Cin nasara da shakuwar kiba da gurbata hoton jikin ku
• Shin an ƙaddara ku zama masu kitse har ma da halayen cin abinci lafiya?
• Ci gaba da Karatu: Ga wasu mutane, nauyi na iya zama da wahala a sarrafa shi, har ma da halayen cin abinci mai kyau. Nemo dalilin!
• Tare da halayen cin abinci lafiya, bai kamata sarrafa nauyi ya zama iri ɗaya ga kowa ba?
• Halin cin abinci mai lafiya da ayyukan motsa jiki na yau da kullun har yanzu suna da mahimmanci.
• Ci gaba da karantawa don ƙarin bayanai game da mai - da yadda za a rasa shi!
• Kuna mamakin hanya mafi kyau don rasa mai?
• Kada ku yi hanzarin rasa mai.
• Kuna son sanin waɗanne abinci ne ke ƙona mai da sauri? Nemo duk sabbin labaran cin abinci lafiya a Shape.com.
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Kyakkyawan kitse a kan munanan kitse da ƙari: Gano abin da wannan yake nufi a gare ku.

Muhawarar ta yi zafi game da ƙayyadaddun abinci mai ƙoshin lafiya, gami da waɗanne abinci ne mafi kyau, da kuma yawan motsa jiki ya fi dacewa, amma akwai batun da kwararrun masana kiwon lafiya suka amince da shi: A matsayin mu na ƙasa, muna da ƙima sosai. Biyu daga cikin kowane balaguron Amurka guda uku suna yawo - da kyau, mafi kusantar zama kusa - tare da isasshen kitse don daidaita lafiyar su. Ba wai kawai cutar kiba ta kashe mu biliyoyin kuɗi a cikin kula da lafiya da asarar aiki ba, sabon bincike ya nuna yana iya taƙaita tsawon rayuwar Amurkawa.

Abubuwa masu ban tsoro, don tabbatarwa. Kuna iya yin mamaki: Menene ma'anar wannan duka a gare ni? Shin lafiyar jikina tana cikin haɗari? Ta yaya zan san idan na yi kiba sosai? Don taimakawa amsa waɗannan tambayoyin, ga sabbin abubuwan kitse; wasu bayanan na iya ba ku mamaki.

Kyakkyawan Fats Vs. Mugun kitso

Kuna iya tunanin cewa mai kiba ne, ƙila za ku kasance marasa lafiya. Ba lallai ba ne gaskiya, saboda abin da ke da mahimmanci shine wuri. Nau'in kitsen da ke da haɗari, watau kitsen visceral, yana kunshe cikin ƙaramin yanki kusa da hanta da sauran gabobin ciki.

"Ba za ku ji ba, ku taɓa shi ko ku gani," in ji Glenn Gaesser, Ph.D., darektan shirin kinesiology a Jami'ar Virginia a Charlottesville kuma marubucin Ƙarya Mai Ƙarfi: Gaskiya Game da Nauyin Ku da Lafiya (Littattafan Guerze, 2002). "Ba ta ƙunshi yawan kitse na jiki gaba ɗaya. Matsakaicin mace tana da kiba 40-50 na kiba, amma na wannan, kusan kilo 5-10 ne kitse na ciki."

Kodayake hanyar da za a iya sanin takamaiman abin da kuke ɗauka shine ta hanyoyin manyan fasahohi kamar na CAT scan ko MRI, zaku iya samun ra'ayin ko kuna da yawa ta hanyar auna ƙafar kugu, in ji Gaesser. Fiye da inci 35 ga mata ana ɗaukar babban haɗari.

Gano ƙarin bayanan mai - kuma me yasa zai iya lalata irin wannan ɓarna a jikin ku.

[kanun labarai = Karin bayanai game da kitse: gano dalilin da yasa mummunan kitse na iya zama mai haɗari a gare ku.]

Gaskiyar ita ce, akwai kitse mai kyau da kitse mara kyau - kuma marasa kyau, waɗanda aka tattara a kusa da hanta da gabobin ciki, na iya zama haɗari.

Me yasa munanan kitse suna yin irin wannan barna? Saboda kitse na ciki yana zubar da kitse mai kitse a cikin jini cikin hanzari kuma saboda waɗannan ƙwayoyin kitse suna tafiya kai tsaye zuwa hanta, suna lalata ikon sarrafa insulin a cikin jini.

Yawan wuce haddi na insulin na iya haifar da cutar hawan jini, matakan cholesterol mara kyau da babban triglycerides (fats na jini mara lafiya) - yanayin da ya ƙunshi "ciwon na rayuwa" kuma galibi yana wakiltar ciwon sukari da cututtukan zuciya. Hakanan damuwa yana taka rawa a cikin kitse na ciki, saboda irin wannan kitse yana da ƙarin masu karɓar cortisol, hormone damuwa. Lokacin da kuke cikin damuwa na yau da kullun, kuna samar da cortisol mai wuce gona da iri, yana sa a sanya ƙarin kitse a cikin hanjin ku.

Bayanai game da kitsen da ke kusa da fata

Sabanin haka, kitsen da ke kusa da fata - ko dai jiggly inch ne da za ku iya danƙa a kusa da kugu ko jakunkuna a cinyoyinku - da alama ba sa haifar da matsalolin lafiya. A zahiri, wasu bincike sun nuna cewa idan kuna da yawan kitse na ciki, ƙarin kitse na cinya na iya ba da kariya daga cututtukan zuciya. Gaesser ya ce, "Cinya kamar yana tsotse kitse daga zagayawar ku," yana hana matakin kitsen jini mai yawa wanda zai iya toshe jijiyoyin ku. Ka yi tunanin cinyoyin ka a matsayin babban nutse wanda zai iya aiki a matsayin wurin ajiyar abinci.

Karanta don ƙarin cikakkun bayanai akan kitse, gami da fa'idar da mata ke da ita akan maza, idan ana batun kitse.

[kanun labarai = Ƙarin bayanai game da kitse: ƙarin koyo game da shawo kan gurɓataccen hoton jikin mutum.]

Nemo ƙarin bayani game da fa'idar da mata ke da shi akan maza, masu kiba; yadda za a shawo kan siffar jikin da aka gurbata; da ƙari.

Ya kamata ku damu idan kuna da jiki mai siffar pear?

Mai-kitse, mata suna da fa'ida guda ɗaya akan maza: Kimanin kashi 80 na mata suna da siffa kamar pears kafin su fara menopause, wanda ke nuna ƙarancin kitse mai haɗari fiye da yadda ake samu a cikin mutane masu siffar apple. Amma wannan ba yana nufin cewa matan da ke da siffar pear yakamata su kasance masu gamsuwa game da ƙarin nauyi ba. Kodayake mata 'yan ƙasa da shekara 50 suna da ƙarancin cututtukan zuciya fiye da maza, wannan fa'idar ta ɓace bayan haila.

A kusa da menopause, raguwar matakan isrogen yana haifar da sake rarraba kitsen jiki. Makullin shine sarrafa kitse na jikin ku lokacin ƙuruciya, in ji Deborah Clegg, Ph.D., mataimakiyar farfesa a cibiyar binciken kiba a jami'ar Cincinnati sashin ilimin tabin hankali. "Idan kuna da kiba lokacin da kuke haila, yuwuwar samun ciwon na rayuwa yana ƙaruwa sosai."

Cin nasara da shakuwar kiba da gurbata hoton jikin ku

Kitsen cinya da cinya bazai iya haifar da cututtukan zuciya da ciwon sukari ba, amma ga mata da yawa, ƙaramin ta'aziyya kenan.Duk da haka suna da matsananciyar rasa jakankunan su, kuma wannan sha'awar da kanta na iya yin illa ga jiki da tunani. "Rashin gamsuwa na jiki na iya haifar da halayen cin abinci mara kyau kuma yana iya shafar girman kai," in ji Cynthia Bulik, Ph.D., darektan Jami'ar North Carolina a Chapel Hill's Disorders Disorders Programme da co-marubucin Cin Abincin Runaway: Tsarin Maki 8 don Cin Nasarar Abincin Manya da Nauyi (Rodale, 2005).

Don shawo kan son zuciya mara kyau (da gurɓataccen hoton jikin) tare da kwatangwalo da cinyoyin ku, ku mai da hankali kan duk abubuwan da suke yi muku, in ji Bulik. Motsa jiki da ke yin sauti da ƙarfafa ƙananan jikin ku - ko horo ne na nauyi, yin yawo ko hawan keke - na iya taimakawa inganta alaƙar ku da kwatangwalo da cinyoyin ku. Ta hanyar taimaka muku zubar da fam, ingantaccen abinci zai taimaka muku jin daɗin jikin ku ma.

Shin an ƙaddara ku zama masu kitse har ma da halayen cin abinci lafiya?

Idan kitse ya yi kama da jikinka, za ka iya yin mamaki ko za ka iya yin wani abu don canza makomarka. "Ga matsakaicin mutum, [tasirin kwayoyin halitta] yana cikin kewayon kashi 60-80," in ji Philip A. Wood, D.V.M., Ph.D., darektan sashen nazarin halittu a Jami'ar Alabama a Birmingham kuma marubucin littafin. Yadda Fat ke Aiki (Harvard University Press, 2006). Kodayake wannan yana da mahimmancin isa don bayar da shawarar cewa Rosie O'Donnell ba zai zama mai bakin ciki kamar, in ji, Courteney Cox, hakanan yana nufin cewa yawancin mu na iya guje wa kiba tare da haɗin abinci mai kyau da halayen motsa jiki.

Ci gaba da Karatu: Ga wasu mutane, nauyi na iya zama da wahala a sarrafa shi, har ma da halayen cin abinci mai kyau. Nemo dalilin!

[kanun labarai = Halayen cin abinci lafiya: bai kamata sarrafa nauyi ya zama ɗaya ga kowa ba?]

Tare da halayen cin abinci lafiya, bai kamata sarrafa nauyi ya zama iri ɗaya ga kowa ba?

A gaskiya, ga wasu mutane, nauyi yana da wuyar sarrafawa. Shaidar gargajiya: Nazarin Kanada na tagwaye da aka buga a The New England Journal of Medicine. Saiti goma sha biyu na tagwaye maza iri ɗaya an ciyar da ƙarin adadin kuzari 1,000 kowace rana kwana shida a mako. Bayan kwanaki 100, kowane batun ya cinye isasshen adadin kuzari don samun fam 24 (yana ɗaukar kusan adadin kuzari 3,500 don samun fam 1). Amma wasu maza a cikin binciken sun sami fam 9.5 kawai yayin da wasu suka sami fam 29. Bambanci a cikin nauyi riba tsakanin daban-daban twin nau'i-nau'i uku ne sau mafi girma fiye da talakawan bambanci a cikin nau'i-nau'i. Wurin ƙarin kitse da aka ajiye shima yayi kama a cikin nau'i -nau'i amma ya bambanta ƙwarai tsakanin ma'aurata. A bayyane yake, kwayoyin halitta suna ƙidaya da yawa.

"Za mu yi tsammanin cewa adadin kuzari shine adadin kuzari," in ji Paul Ribisl, Ph.D., shugaban sashen kimiyyar kiwon lafiya da motsa jiki a Jami'ar Wake Forest a Winston-Salem, NC "Amma wannan ba haka ba ne." Dalilan suna da yawa. Alal misali, wasu mutane sun fi wasu ƙarfi (ta haka suna ƙona ƙarin adadin kuzari), kuma jikin wasu mutane yana da haɓaka mai ƙarfi, wanda ke nufin sun ƙare rataye da ƙarancin adadin kuzari da suke ci.

Halin cin abinci mai lafiya da ayyukan motsa jiki na yau da kullun har yanzu suna da mahimmanci.

Har yanzu, masana sun ce, ba tare da la’akari da katunan kwayoyin halittar da aka yi muku ba a rayuwa, kantin ku na zurfin kitse na ciki shima lamari ne na rayuwa. Don haka ka tabbata ka bugi gidan motsa jiki akai -akai, sarrafa matakan damuwar ka, da cin abinci mai daidaituwa cike da 'ya'yan itatuwa, kayan marmari da hatsi.

Ci gaba da karantawa don ƙarin bayanai game da mai - da yadda za a rasa shi!

[header = Rage kitse: mamaki game da hanya mafi kyau ta yaya? Dubi waɗannan gaskiyar mai a yau.]

Kuna mamakin hanya mafi kyau don rasa mai?

Samu bayanin da kuke buƙatar sani - da wasu labarai masu daɗi, suma.

Gaskiya mai kyau game da kitse: Nau'in kitsen da ke yin mafi yawan lalacewa kuma shine mafi sauƙi a rasa. Kitsen cinya na iya makalewa don rayuwar ƙaunatacce, amma tare da canje -canjen salon rayuwa da ya dace, kitse mai zurfi a ciki zai narke da sauri. "Bincike ya nuna cewa mutanen da suka rasa kashi 10 na nauyin jikinsu na iya rage kitsen visceral da kashi 30," in ji Wood.

Menene ke aiki mafi kyau lokacin da kuke son rasa mai, abinci ko motsa jiki? A cikin ɗan gajeren lokaci, yanke kalori ya fi sauƙi. Ga mace mai fam 145, tana ɗaukar cikakken sa’a da mintuna 10 na tafiya a 4 mph don ƙona adadin adadin kuzari-390-a cikin kukis ɗin oatmeal guda ɗaya na Starbucks. Yana da sauƙin sauƙaƙe kukan kuki - a ka'idar, ko ta yaya. "A zahiri, motsa jiki yana aiki mafi kyau na dogon lokaci saboda mutane sun fi son ɗaukar halayen motsa jiki fiye da canjin abinci," in ji Gaesser.

Hanya mafi kyau ita ce haɗa matsakaicin haɓakar motsa jiki tare da ƙananan canje-canje na abinci mai sarrafawa don cin abinci mai kyau, kamar sauyawa daga mayo zuwa mustard akan sanwicin ku (ajiye: kusan calories 100 a kowace tablespoon) ko cin apple maimakon shan gilashin apple. ruwan 'ya'yan itace (ajiye: 45 adadin kuzari). Idan ka zaɓi abincin da ba shi da ƙoshin mai mai yawa a cikin fiber maimakon abinci da abinci mai sauri, da alama za ku cinye kalori kaɗan kuma ku sami gamsuwa na tsawon lokaci.

Tunda an danganta danniya da kitse na ciki, yana da mahimmanci don rage yawan damuwar ku ta hanyar motsa jiki akai-akai, samun isasshen bacci da ɗaukar lokaci don shakatawa, ko a cikin aji yoga ko zaman tunani na minti 10 na yau da kullun a gida.

Kada ku yi hanzarin rasa mai.

Zubar da kusan fam 2 a mako na iya zama da gaske, amma a gaskiya, wannan makasudi ne mai tsauri, wanda ke buƙatar ƙarancin kalori 1,000 kowace rana. "Wannan ba kawai mai dorewa bane," in ji Ribisl, wanda zai fi son ganin mutane suna nufin 1/2 fam a mako. Fiye da shekara guda, wannan har yanzu yana da kilo 26 mai ban sha'awa. Hanya mafi kyau don rage kitse na jikin ku akan lokaci, masana sun ce, yin salon rayuwa mai kyau shine burin ku - kar ku mai da hankali kan adadin fam ɗin da kuke rasawa. Da zarar kun rungumi dabi'un lafiya kuma ku tsaya tare da su akai-akai, zaku iya tabbata cewa a ƙarshe nauyin zai tashi.

Kuna son sanin waɗanne abinci ne ke ƙona mai da sauri? Nemo duk sabbin labaran cin abinci lafiya a Shape.com.

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