Dalilin Da Yasa Muke Kiba & Yadda Zamu Dakatar da shi Yanzu

Wadatacce

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Idan ana maganar nauyi, mu al'umma ce hanyar fita daga ma'auni. A gefe guda na sikelin akwai Amurkawa miliyan 130 - kuma mafi mahimmanci, rabin mata tsakanin shekaru 20 zuwa 39 - waɗanda ke da kiba ko kiba. A gefe guda kuma ikonmu na gama gari na yin watsi da yuwuwar cewa matsalar ta shafe mu (kuma a, har ma mai yiwuwa ku) daban -daban. Kowa ya san muna tsakiyar matsalar kiba; kawai ba mu tunanin za mu iya zama wani ɓangare na shi. A cikin binciken kwanan nan da Gidauniyar Majalisar Abinci ta Duniya ta yi, kashi ɗaya bisa uku na mutanen da suka yi kiba (ma'ana suna da ma'aunin ma'aunin jiki, ko BMI, na 25-29), sun ce suna da ƙima. Har ma da ban mamaki, kusan kashi uku cikin huɗu na waɗanda suka dace da rarrabuwar kiba (BMI na 30 ko mafi girma) sun yi imanin cewa kiba ne kawai.

Rashin shawo kan wannan matsala mai nauyi na iya haifar da babbar matsala: "Kiba yana haifar da ciwon sukari, cututtukan zuciya da ciwon daji, don suna kawai wasu matsalolin kiwon lafiya masu mahimmanci," in ji Thomas Wadden, Ph.D., shugaban NAASO, The Obesity Society, babbar kungiyar kimiyya da aka sadaukar domin nazarin kiba. A zahiri, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka (CDC) a Atlanta, kiba yana saurin shan taba sigari a matsayin babban dalilin mutuwar mace -mace.

Don me kawai muka zama masu kiba?

Lokacin da Shape ya gabatar da wannan tambayar ga manyan masu binciken kiba na kasar, sun zayyana manyan dalilai guda takwas, a kasa, cewa ma'aunin mu yana yin tasiri mai yawa. Har ma mafi kyau, sun ba mu fata akan abin da za mu yi don sauya yanayin. Ko kuna son sauke fam 10 ko fam 50, tsarin ku na nasara yana kan waɗannan shafuka shida. Kafin yin gaggawar sanya waɗannan dabarun ƙwararru cikin aiki, ko da yake, ɓata ƴan mintuna kaɗan don ɗaukar tambayoyin a shafi na 187. Ta hanyar gano halayen ku na asarar nauyi, za ku ƙara yuwuwar tsayawa tare da ingantaccen shirin asarar nauyi. Kuma, idan ya zo ga sauke waɗannan ƙarin fam don kyau, wannan shine abu mafi mahimmanci.

1. Muna amfani da kwayoyin halittar mu a matsayin uzuri.

Yawancin mutane suna ɗora alhakin nauyi akan DNA ɗin su, kuma hakan yana da wasu fa'idodi - amma ba shine kaɗai ba, ko ma na asali. Wadden, wanda kuma shi ne darektan Cibiyar Kula da Nauyi da Ciwo a Makarantar Jami'ar Pennsylvania na Magunguna. Duk da haka babban laifi fiye da chromosomes ɗin mu, in ji masana, shine halayen mu, musamman zaɓin salon rayuwa mara kyau da muke yi. Linda Spangle, RN, mai horar da masu rage nauyi a Broomfield, Colo., Kuma marubucin Kwanaki 100 na Rage Nauyi (Sunquest Media, 2006). "Haka kuma, ko da kun gaji halin samun kiba, kai ne ke zabar yadda za ku ci da motsa jiki."

Me za a yi game da shi yanzu

Ƙi ƙyale gadon gado ya hana ku daidaita tsarin abincin ku da halayen motsa jiki don ku iya ɓata. Gaskiya ne cewa ba za ku taɓa zama girman 2 ba, amma kuna iya rasa nauyi. Bincike ya nuna cewa kawai zubar da kashi 5-10 na nauyin ku na yanzu zai iya rage hawan jini kuma yana da tasiri mai mahimmanci akan hadarin cututtukan zuciya da ciwon sukari. Wannan nau'in kilo 9-18 ne wanda za'a iya sarrafa shi ga mace mai nauyin kilo 180.

2. Muna yawan cin abinci.

Ba a daɗe da cewa kantin magani ya kasance wurin da kuka karɓi takardar sayan magani kuma gidan mai shine inda kuka kunna motar ku. A yau za ku iya samun M&M tare da maganin ku kuma ku ciyar da ciki lokacin da kuka cika tanki. Wadden ya ce "Cin abinci ya zama abin shaƙatawa na nishaɗi. Ya rasa ikon yin bikin na musamman, gamsar da yunwa na gaskiya ko cimma wata manufa mai gina jiki." Bugu da ƙari, yawancin abin da muke kamawa a kan tafiya sune abinci ne kunshe-kunshe, waɗanda suka kasance masu yawan kitse, sukari da adadin kuzari kuma suna ba da gudummawa sosai don samun nauyi."Yawancin waɗannan abincin ba su da darajar sinadirai ko fiber, don haka ba za ku ji gamsuwa ba sai kun ci abinci mai yawa," in ji Lisa Young, Ph.D., RD, farfesa a fannin abinci mai gina jiki a Jami'ar New York, kuma marubucin The The Mai ba da labari (Littattafan Hanyar Morgan, 2005).

Me za a yi game da shi yanzu

Abincin ku na yau da kullun ya ƙunshi abinci uku da abubuwan ciye-ciye biyu, per-iod. Ga macen da ke ƙoƙarin kiyaye nauyinta, wannan shine kusan adadin kuzari 2,000 a rana. Idan kuna ƙoƙarin rage nauyi, rage wannan adadin ta adadin kuzari 300-500. Hanya mai sauƙi don yanke adadin kuzari: "Ku ɗanɗana abincin da aka sarrafa (tunanin crackers, kukis da waina) - waɗanda galibi sun fi girma a cikin mai da sukari - da ƙarin 'ya'yan itace da kayan marmari da hatsi duka," in ji Young. Wata hanya mai mahimmanci da ke aiki ga waɗanda suka yi asarar nauyi kuma suna kiyaye shi da kyau: Tabbatar da samun abinci mai kyau kamar yogurt, ɗan ƙaramin goro ko 'ya'yan itace a hannu don kada ku ji yunwa; abincin tagulla ko da yaushe kamar yana kiran sunanka har ma da ƙarfi lokacin da kake fama da yunwa.

3. Muna cin babban rabo.

Tun daga shekarun 1970, girman rabo ga kowane abincin da aka shirya sai dai gurasa ya ƙaru - wasu da kashi 100. Matasan sun ce, "Abincin abinci ma ya fi girma, kuma muna yawan cin abinci don saukakawa." Bincike ya nuna cewa a yanzu muna kashe kusan kashi hamsin cikin ɗari na kasafin kuɗin abinci da muke ci a waje idan aka kwatanta da kashi 30 cikin ɗari kimanin shekaru 20 da suka gabata. Cin babban rabo yana nufin muna cin ƙarin adadin kuzari - 400 ƙarin adadin kuzari ga mutum kowace rana tun daga shekarun 1980, a zahiri. Abin takaici, yawancin mu ba sa lura da adadin kuzari na yau da kullun. A sakamakon haka, muna shan karin adadin kuzari fiye da yadda muke aiki da kuma samun nauyi a cikin tsari. "Akwai wata dabara mai sauƙi don sarrafa nauyi: Idan ba ku son tarawa akan ƙarin fam, kada ku ci ƙarin adadin kuzari fiye da kuna ƙonawa ta hanyar motsa jiki da ayyukan yau da kullun," in ji Young.

Me za a yi game da shi yanzu

Cin abinci kaɗan ba yana nufin dole ne ku ji yunwa ko jin an hana ku ba. Akwai hanyoyi da yawa marasa zafi don rage girman rabo:

Rubuta abin da kuke ci.

Nazarin ya nuna cewa a kai a kai muna raina yawan adadin kuzari da kusan kashi 20-50 cikin ɗari. Ajiye littafin abinci shine hanya mafi kyau don ƙara wayar da kan abin da kuke ci da nawa kuke ci - da kuma kiyaye ku akan abin da ke cikin bakin ku. Babu abin da zai sa ku yi tunani sau biyu game da isa ga wannan donut ɗin na glazed na biyu fiye da shigar da rubuce da kuka yi. (Zaku iya shigar da abincin da kuke ci da bin diddigin kalori a ishape.com/diary/MealsViewAction, inda zaku sami bayanin abinci mai gina jiki sama da 16,000 na abinci iri-iri.

Yi ƙananan abinci. Phil Wood, Ph.D., darektan sashen nazarin halittu a Jami'ar Alabama a Birmingham kuma marubucin Yadda Fat Works (Harvard) ya ce "Mafi yawan mutane za su iya dogaro da kansu idan sun rage yawan abincin da suke ci. Jami'ar Press, 2006). Shirya ƙarin abincinku a gida, maimakon dogaro da kayan abinci, yana ba ku ƙarin iko. Kawai cika kwano ko faranti tare da ɗan ƙaramin abinci a kowane abinci. Don samun ingantacciyar ra'ayi game da abin da hidimar da ta dace, yi amfani da kofuna masu aunawa da ma'aunin abinci: Misali, shawarar shinkafa rabin kofi; hidimar naman sa, naman alade ko kaji shine oza 3.

Ka kasance mai basira. Abincin gidan abinci sanannen girman girmansa kuma galibi yana ƙunshe da mai ko man shanu mai yawa, wanda ke tattare da adadin kuzari. A waɗancan lokatai lokacin da kuke cin abinci, kada ku ji tsoron yin buƙatu na musamman: Tambayi ma'aikaci ya ba da riguna ko biredi a gefe ko don musanya salatin ko karin kayan lambu don fries na Faransa. Don rage jarabar tsaftace farantin ku, sanya rabin abin da kuka shigar a cikin jakar doggie kafin ma a kawo shi kan teburin. Idan za ta yiwu, yanke shawara kafin abin da za ku ba da umarni don gujewa fitinar ido da ƙamshin abinci masu wuyar tsayayya. Don gidajen cin abinci na sarkar, duba gidajen yanar gizon su don bayanin abinci mai gina jiki; don ƙananan gidajen cin abinci, kira gaba kuma tambaya game da menu (za su iya ma fax ka kwafin).

Ci gaba da maganin kankana Kada ku yanke abincin da kuka fi so masu yawan kalori; yin haka kawai zai kafa zagayowar da kuka hana kanku a ciki, sannan ku sha giya. Maimakon haka, sanya su a cikin ƙananan rabo kaɗan. Maimakon yin tunani "Ba zan iya sake cin ice cream-kullu ba," ku yi shirin samun mazugin yaro sau ɗaya a mako. Ta haka lokacin da sha'awa ta buge, za ku san hanyar da ta dace don sha'awar.

4. Muna cin sukari da yawa.

"Daya daga cikin manyan canje-canje a cikin samar da abinci a cikin shekaru 40 da suka gabata shine gabatar da babban fructose masara syrup (HFCS)," in ji Wood. A yau, HFCS tana wakiltar sama da kashi 40 cikin ɗari na masu daɗin kalori da aka ƙara zuwa abinci da abin sha - kuma yana cikin komai daga soda da yogurt daskararre zuwa burodi da ketchup. Matsalar? HFCS tana ƙarfafa yawan cin abinci saboda ya kasa haifar da mahimman manzannin sunadarai waɗanda ke gaya wa kwakwalwa ciki ya cika, in ji Susan M. Kleiner, Ph.D., RD, masanin abinci mai gina jiki kuma mai mallakar Babban Abincin Abinci a Tsibirin Mer-cer, Wash . "Ba tare da waɗannan manzannin ba, sha'awar ku ba ta da tsarin rufewa. Za ku iya ɗaukar adadin kuzari 300, kuma da ƙyar jikinku zai yarda cewa kun ƙone kowane kalori kwata-kwata." A gaskiya ma, bincike ya nuna cewa karuwar amfani da HFCS a wannan ƙasa - a cikin 1970, kowannenmu ya ci kusan rabin fam a kowace shekara kuma a shekara ta 2001, muna cin kusan fam 63 a kowace shekara (wato calories 313 a kowace rana!) -- a zahiri yana nuna saurin karuwar kiba. Babu shakka a cikin tunanin masana cewa HFCS tana taka rawa.

Me za a yi game da shi yanzu

Karanta lakabi don kiyaye abinci tare da babban adadin HFCS daga cikin siyayyar ku - da bakin ku. Idan an jera HFCS na farko ko na biyu akan lakabin, duba ginshiƙi wanda ke tare da kayan don ganin yawan sukari a cikin abincin. Idan gram ɗaya ne ko biyu, kada ku damu. "Amma idan yana da gram 8 ko fiye na sukari kuma HFCS na daga cikin sinadaran uku na farko, saya wani abu dabam," in ji Kleiner. Tunda kusan kashi biyu bisa uku na duk HFCS da ake cinyewa a Amurka daga abubuwan sha ne, wannan shine wuri na farko da yakamata ku yanke baya (gwangwanin soda 12-ounce yana da kusan teaspoons 13 na HFCS).

5. Ba mu da motsi sosai.

"A cikin shekaru 25-30 da suka gabata, mun tafi daga kasancewa tattalin arziƙin sabis [tafiya, motsi, ɗagawa] zuwa tattalin arzikin bayanai [wanda ke kan teburin mu]-kuma tare da kowane ci gaba mun zama masu zama cikin kwanciyar hankali," Wadden yayi bayani. Na'urorin ceton ma'aikata kamar masu sarrafa nesa, masu ɗagawa da motsi masu tafiya a filayen jirgin sama wani ɓangare ne na matsalar. "Idan kai babban sakatare ne a shekara ta 1960, kuma ka fita daga na'urar buga rubutu zuwa na'urar sarrafa kalmomi, da za ka sami fam 10 a cikin shekara guda daga wannan canjin," in ji Wadden. Ba kwamfutoci ba ne kawai dalilin da muke kona ƙarancin adadin kuzari; mu kuma muna ciyar da lokaci mai yawa a cikin motoci maimakon tafiya don yin ayyukan ɗan gajeren lokaci. Eric Ravussin, Ph.D., Farfesa a Pennington Biomedical Research Center a Baton Rouge, La kujeru da ƙarancin lokaci akan ƙafafun mu.

Me za a yi game da shi yanzu

Fita da motsa jiki. A cewar CDC, fiye da kashi 60 na mu ba sa motsa jiki akai-akai kuma cikakken kashi 25 ba sa motsa jiki kwata-kwata. Don gyara rashin aiki a duniyar batirinmu da na'ura mai kwakwalwa, aiki na yau da kullun yana da mahimmanci. Ayyukan motsa jiki na zuciya da jijiyoyin jini suna ƙone kitsen jiki da adadin kuzari; motsa jiki na gina tsoka, kamar horar da ƙarfi, yana taimakawa crank up a sluggish metabolism. Ga kowane fam na tsoka da kuka gina, jikinku zai ƙone kusan ƙarin adadin kuzari 50 a rana.

Babban dalilin da yasa ba mu motsawa: karancin lokaci. Abin ban mamaki, duk da cewa kwamfutoci sun sa rayuwarmu ta fi dacewa, yanzu muna shiga ƙarin sa'o'i a wurin aiki da jujjuya duk wani abu - iyalai, ayyuka da motsa jiki - kewaye da shi.

Wannan ba yana nufin, ko da yake, cewa ba za ku iya ƙara motsi a cikin rayuwar ku ta yau da kullum ba. Dabarar ita ce shigar da shi ta hanyar yin ƙananan tweaks. Abu mafi sauƙi shine yin tafiya ko keke maimakon yin tuƙi duk lokacin da kuka iya. Hakanan gwada ƙoƙarin dawo da keken kayan ku zuwa kantin sayar da kaya (maimakon barin shi a filin ajiye motoci), ɗaukar abubuwa a saman kowane lokacin da kuke buƙata maimakon tara su don babban tafiya guda ɗaya, rataye wayar mara waya bayan kowane kira maimakon barin ta akan teburin kofi don samun sauƙi kuma, shawarar gama gari wacce ke ɗauke da maimaitawa, ɗaukar matakala maimakon ɗagawa ko hawa. "Ranar a cikin rana, waɗannan ƙananan canje-canje suna ƙone calories wanda zai iya ceton ku daga saka fam a cikin shekaru," in ji Wood.

Rage nauyi baya buƙatar sa'o'i a cikin dakin motsa jiki ko kan hanya ko dai. Glenn Gaesser, Ph.D., darektan shirin kinesiology a Jami'ar Virginia a Charlottesville, ya ba da shawarar yin aƙalla mintuna 150-200 na cardio a mako - wanda ke raguwa zuwa mintuna 20-30 kawai a rana - da ƙarfi. horo sau uku a mako. (Gwada motsawar mu na minti 20 na kalori-shafi a shafi na 190, cikakke ne don ɓataccen lokaci saboda kuna iya yin shi a gida.)

6. Muna cin abinci lokacin da ba mu jin yunwa.

Amfani da abinci don gamsar da ji maimakon ciki mai girma ya zama ruwan dare. A gaskiya ma, kashi 75 cikin 100 na yawan cin abinci yana haifar da motsin rai - kuma, ba abin mamaki ba, mata suna da saukin kamuwa da cutar, a cewar Spangle. "Muna cin abinci lokacin da muke bakin ciki, gajiya, gajiya ko damuwa," in ji ta. "A sakamakon haka, mun rasa abin da ainihin yunwa take ji."

Me za a yi game da shi yanzu

Mataki na farko na shawo kan cin abinci mai motsa rai shine gane shi. Gwada wannan darasi: Kafin ɗaukar wani abu, shiga cikin ɗabi'ar tambayar me yasa kuke cin ta, in ji Ann Kearney-Cooke, Ph.D., masanin ilimin halayyar ɗan adam kuma darektan Cibiyar Ciwon Ciwon Ciwon Ciwon Ciki ta Cincinnati. "Ka tambayi kanka: 'Ina jin yunwa na jiki ko kuwa ina cin abinci don wani dalili?'" Idan da gaske kuna jin yunwa, to ku ci gaba da ci. Amma idan saboda kina fushi da mijinki ko kuma damuwa ta wurin ƙarshen aiki, gaya wa kanki dole ne ku jira minti 15 kafin ku ci wannan abincin. Yawanci sha'awar cin abinci zai tafi a lokacin. Idan ba haka ba, ba da damar samun wani abu. Akwai yuwuwar, a wannan lokacin, za ku ci kaɗan duk da haka yayin da lokacin jira ya hana ku tura komai da komai a bakin ku. Wani dabarar lokacin da kuke buƙatar magani: Nishaɗi da kanku ta wasu hanyoyin ban da cin abinci, kamar karanta littafin da kuka fi so ko mujallu. Hakanan zaka iya adana kayan karatu a inda kake ajiye abinci, don haka idan ka buɗe kabad za a tunatar da kai don haka ba chips ɗin ba.

7. Matakan damuwanmu suna cikin rufin.

Kearney-Cooke ya ce "Mata a yau sun fi damuwa fiye da kowane lokaci saboda ana ba mu sakon cewa idan muka yi aiki, rayuwarmu za ta inganta," in ji Kearney-Cooke. "A sakamakon haka, da yawa daga cikin mu suna gudu ba tare da tsayawa ba kuma muna ɗaukar abubuwa da yawa na kwana ɗaya." Wani binciken da Cibiyar Binciken Pew ta gudanar kwanan nan, cibiyar nazarin ra’ayin jama’a da cibiyar binciken kimiyyar zamantakewa a Washington, DC, ta gano cewa kashi 21 cikin dari na mutanen da ke yawan jin damuwa suna cewa suna yawan cin abinci kuma wani kashi 25 cikin dari sun ce suna yawan cin abinci. Ba wai kawai kuna rasa ikon yin zaɓin lafiya lokacin da kuke bacin rai ba, amma lokacin da kuke zamewa, kuna ɓarna da kanku sannan za ku iya kammala cewa ƙoƙarin ku ba shi da ƙima. Bugu da ƙari, hormones da aka samar lokacin da kuke cikin damuwa yana haifar da jiki don adana mai, musamman a tsakiyar yanki.

Me za a yi game da shi yanzu

Yana da sauƙin faɗi fiye da aikatawa, amma gwada yin wasu abubuwa lokacin da damuwa ya haifar da sha'awar cin abinci: Yi tafiya a cikin toshe, kallon sakewar Abokai ko tona a cikin lambu - duk abin da ke ba ku jin daɗi. "Dole ne ku sami wasu abubuwan da kuke fata banda abinci," in ji Kearney-Cooke. Wancan ya ce, idan lokacin cin abinci ya yi, kuna buƙatar zaɓar munchies da suka dace. Masu bincike a Cibiyar Fasaha ta Massachusetts da ke Cambridge, Mass. Sun gano cewa zaku iya haɓaka serotonin, jin daɗin jiki, hormone mai nutsuwa, ta hanyar cin abinci mai ɗanɗano wanda ya ƙunshi kaɗan ko babu furotin. Judith Wurtman, Ph.D., jagorar mai binciken ta ce "Ba tare da sinadarin serotonin ba za ku iya jin kasala, bacin rai da damuwa." Mafi kyawun zaɓaɓɓunku sun haɗa da veggie sushi rolls, biredin shinkafa, dankalin turawa mai gasa ko guntun waken soya.

8. Muna rashin barci.

Tare da rayuwar mu ta tafi-da-gidanka, sau da yawa muna yin barci don matsi komai a ciki. "Bincike ya nuna cewa tsawon lokacin barci a cikin al'ummarmu yana raguwa a cikin shekaru 30 da suka gabata har ta kai ga raguwa ta hanyar. sama da awa daya a dare, ”in ji Ravussin, wanda ke nazarin asalin kwayoyin halitta da kwayoyin kiba. Studyaya daga cikin binciken da aka yi kwanan nan a Jami'ar Case Western Reserve a Cleveland ya gano cewa, a matsakaita, matan da ke bacci awanni biyar ko ƙasa da dare suna da yuwuwar samun kashi 32 cikin ɗari kuma kashi 15 cikin ɗari na iya yin kiba fiye da waɗanda ke samun aƙalla sa'o'i bakwai. . Wani sabon bincike daga Jami’ar Laval da ke Quebec, Kanada, ya nuna cewa ko da ƙarin barci yana da taimako. Masu bincike sun yi nazari kusan mutane 750 tsawon shekaru 10 kuma sun gano cewa matan da suke yin barcin sa'o'i shida zuwa bakwai a dare suna da nauyin kilo 11 fiye da wadanda suka yi barcin sa'o'i bakwai zuwa takwas. Bugu da ƙari, binciken da ya gabata ya ba da shawarar haɗin gwiwa tsakanin ƙarancin lokacin barci da yawan cin abinci.

Me za a yi game da shi yanzu

Ƙara rufe ido ta hanyar kwanciya da wuri. Da farko yana iya zama da wahala yin bacci kafin lokacinku na yau da kullun, amma bayan kusan mako guda jikinku zai saba da shi. Don taimaka muku cire kanku, kawar da maganin kafeyin ko barasa aƙalla sa'o'i huɗu kafin ku kwanta. Tashi ka kwanta a lokaci guda a kowace rana (har ma a karshen mako), tabbatar da cewa dakin kwanan ku yana da sanyi da duhu, kuma ku yi wani abu mai kwantar da hankali - kamar yin wanka mai dumi ko sauraron kiɗa mai laushi - kafin ku shiga. Yawancin mutane suna buƙatar yankin buffer na sa'o'i biyu zuwa uku don shakatawa tsakanin ɓangaren aiki na kwanakin su da lokacin da za su kwanta don barci.

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