Zakudya zambiri ndi machitidwe olimbitsa thupi amakulimbikitsani kuti muwone dokotala musanayambe pulogalamu ya kulemera. Anthu ena amachita zimenezi kuti awatsogolere, ndipo ena amayang'ana kwa madokotala omwe amangoganizira za kulemera kwake kuti awathandize pa zolinga zawo.
Kukhazikitsanso sukulu kwa zaka khumi ndikubwera, kotero mu Januwale, ndinayamba kufuna kudziŵa za mankhwala omwe anandiyang'anira. Ndinayankhula za izi ndi dokotala wanga wamkulu, yemwe anandiuza kuti ndisinthe zakudya zanga komanso kuchita masewera olimbitsa thupi, koma ndinadziwa mwamsanga kuti ndikufunika kugwiritsira ntchito dzanja kuti ndipeze zotsatira zenizeni.
Kotero ine ndinatembenukira kwa Dr. César Lara wa Tampa. Ndinakumana ndi mmodzi mwa odwala ake pa nthawi yachisamaliro cha amayi, ndipo anadabwa ndi zotsatira zake - zopitirira mapaundi 40 zoposa chaka chimodzi. Pogwiritsa ntchito ndondomeko yake yowononga zolemera, amalonda a Lara amataya pafupifupi mapaundi awiri pa sabata iliyonse. Zapangidwa kuti odwala akhoze kusunga nthawi yomweyo pulogalamuyo itatha.
Ngakhale kuti zochitika zonsezi zidzasintha, apa ndi momwe ndapitira pulogalamu yanga.
Ulendo woyamba
Paulendo woyamba, kuyembekezera kuyesedwa kwa magazi, EKG ndi zokambirana zambiri. Ngati dokotala atsimikiza kuti simukuona kwenikweni, akhoza kukuwuzani momveka bwino kuti muyenera kuganiziranso ndi kubweranso pamene mwakonzeka kuchita. Koma ngati akuganiza kuti ndinu wokonzeka kupitiliza, adzakhazikitsa ndondomeko yabwino yomwe mungayambe malinga ngati mwasintha mankhwala. Zifukwa zosasamalidwa ndi mankhwala zingaphatikizepo chirichonse kuchokera ku chiwopsezo ndi kuthamanga kwambiri kwa magazi, mulimonsemo iye adzapeza njira ina ya zolinga zanu zolemetsa.
Kuwunikira kofiira
Mukachotsedwa, chirichonse chimasintha. Lembani ma cookies, maswiti, mkate, pasta - makamaka chakudya chonse ndi moyo wanu wakale wa moyo. Ndinawauza hello kwa galoni la madzi tsiku lililonse, mapulogalamu 12 a mapulotini ndi masipuni asanu ndi atatu a shuga ochokera ku shuga omwe amapezeka mu zipatso ndi zophika.
Kuti pitirizani kulemera kwake komweku, Food and Drug Administration ikulimbikitsa kukonza makilogalamu 2,000 tsiku ndi tsiku.
Kuti adzichepetse, madokotala ambiri ndi odyetsa amati adasiya makilogalamu 500 kuchokera ku equation kaya mwa kudya zakudya zochepa kapena kuchita zinthu zakuthupi zomwe zimayatsa mafuta okwana 500 tsiku ndi tsiku. Kwa ine, chakudya changa chinali malo ena pafupi ndi makilogalamu 800 patsiku, zomwe ziri zofanana.
Sabata yoyamba
Mu sabata yanu yoyamba mungathe kuyembekezera kuti mukudya madzi ochuluka komanso kudya mapuloteni okha mpaka thupi lanu likumenya ketosis, mkhalidwe wa matupi a ketone m'thupi. Thupi lanu limawotcha mafuta kwambiri panthawiyi.
Kusintha malamulo atsopano odyera ndi kumwa kumakhala kovuta. Zinthu zomwe mumakonda kugwiritsira ntchito mukuyenera kusintha. Mukamaliza ketosis mumakhala bwino kupuma mowonjezereka kuti mutha kuwonjezera zosiyana m'njira ya zipatso ndi zophika.
Tsiku lachizolowezi lodyera
Mudzadzuka nthawi inayake m'mawa uliwonse, monga Dr. Lara amalimbikitsa maola asanu ndi awiri kapena asanu ndi awiri usiku kuti awonongeke. Izi ndi zachizolowezi kwa anthu ambiri mosasamala kanthu za zakudya, koma pa chakudya chimenechi, maola omwe mukugona adzakhala akugwiritsidwa ntchito monga gawo la tsiku lanu. Choncho yang'anani nthawi yogona.
Mudzadya zakudya zowononga kudya, mafuta opatsa mafuta ndi zowonjezereka tsiku lonse, mogwirizana ndi zosowa zanu.
Mazira, tchizi, nyama zowonda, saladi ndi zipatso zidzakhala chakudya chanu chamadzulo, chakudya chamadzulo ndi chakudya chamadzulo. Mudzayenera kudya katatu patsiku ndi zitatu.
Chifukwa cha zolimbikitsa za mankhwala anu, mukhoza kuyembekezera dokotala kuti akuuzeni kuchotsa caffeine ku chakudya chanu cha tsiku ndi tsiku. Kapu ya khofi yayitali kapena tiyi, khofiyo sichiloledwanso.
Ola limodzi pambuyo pa ntchito lingasanduke ola losasangalala, chifukwa chakumwa kokha kokha kamene kamaloledwa pa chakudya chimenechi ndi ma ounces a siliva tequila, vodka kapena siliva, ndipo chinthu chokha chimene chingasakanike ndi cholo-calorie concoction monga No-Carbarita Margarita Sakanizani. Anali ma ounces awiri pa tsiku, osati mowa.
Kuchita masewera olimbitsa thupi
Musabata masabata awiri oyambirira simudzasowa chifukwa thupi lanu lidzasowa nthawi yokonzanso kusintha kwakukulu kwa zakudya. Ngati mwakhala mukukonzekera zochitika zolimbitsa thupi muyenera kuzichepetsa mofulumira kwa masiku atatu kapena anayi oyenda.
Ngati simukuchita, musayambe mpaka sabata lachitatu. Pamene mukukonzekera ku zotsalira zatsopano za zakudya, kugwira kunja kungatenge mphamvu zambiri kuposa momwe mungathere, ndipo kutopa kapena kutuluka kungakhale ndi zotsatira.
Nkhani Yowoneka - Malo Otchuka 10 ku Tampa
Mu sabata lachitatu mukhoza kuyamba kuyenda masiku atatu pa sabata kwa pafupi mphindi 30 patsiku. Mudzayendera ndi namwino mlungu uliwonse ndipo namwino angakuuzeni ngati mukufuna kuwonjezera kuchuluka kwa masewero olimbitsa thupi kapena ayi. Kwa odwala ambiri cholinga chachikulu chidzakhala ntchito katatu kapena kanayi pa sabata kwa mphindi 30 zochita masewera olimbitsa thupi. Kwa ine, kuyenda ndi yoga sizinali zovuta kuti ndizolowere kuchita sabata iliyonse.
Zakudya
Anthu ena adzapeza kuti chakudya chidzasangalatsa. Kudya zinthu zomwezo tsiku ndi tsiku kumatha kukalamba. Lara anandipatsa CD ya maphikidwe okonzedwa kuti athandize kusintha zinthu. Palinso mazana a maphikidwe pa intaneti omwe mungagwiritse ntchito; Nsomba zokhazokha ndizokuti chakudya chimakhala chokwera mtengo kuposa zinthu zomwe mumadya. Mwachitsanzo, pounds la ng'ombe yopanda mafuta ikhoza kubwereza kawiri kawiri ya nkhuku.
Zochitika zanga
Mu masabata 16 omwe ndakhala ndikudya, ndakhala ndi zotsatira zabwino. Ndatayika mapaundi makumi asanu ndi awiri omwe ndimafuna kutaya. Pulogalamuyo ndi yokwera mtengo, koma ndikuyang'ana kwambiri ngati ndalama zanga m'moyo wanga. Ulendo woyamba ndi $ 245 ndipo maulendo achiwiri ndi otsatila ndi $ 65. Malipirowa ndi ulendo wanu ndi wothandizira zachipatala, jekeseni lanu la vitamini B mlungu ndi mlungu ndi chakudya cha sabata chanu chovomerezeka cha FDA, ngati chitchulidwa.
Kuti mudziwe zambiri za César A. Lara, MD Center for Weight Management, pitani pa webusaitiyi.
Wolembayo anapatsidwa ndondomeko yochepetsedwa kuti apindule.