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Unene

Discussion in 'JF Doctor' started by Bigdadaa, Aug 24, 2011.

  1. B

    Bigdadaa Member

    #1
    Aug 24, 2011
    Joined: Jun 14, 2011
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    Habari,naomba nisaidiwe juu ya namna yakupunguza unene.
     
  2. MamaEE

    MamaEE Senior Member

    #2
    Aug 24, 2011
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    Hiyo hesabu huwa ni ya moja kwa moja - tumia nguvu nyingi kuliko unayoingiza.
    1. Jitahidi kula milo mingi midogo midogo yaani isiyo na mafuta au wanga mwingi. Hii inaongeza "metabolic rate" yaani uwezo wa mwili wako kutumia nguvu ya vyakula unavyokula bila kuvigeuza kuwa mafuta au nguuv ya matumizi ya baadae. Lengo ni kul calories 300-600 kila mlo ikiwa ni mlo wa subuhi, mchana na jioni jumlisha milo ya kati miwili.
    2. Jaribu kula protini (mayai, nyama zisizo na mafuta, samaki, dagaa, maziwa bila ganda la juu etc) na mbogamdoga (mchemsho wa mchicha, spinach, maharagwe mabichi, njegere, kabichi, karoti etc). Hii iwe asilimia 30-50 ya kila mlo wako! Mboga zilizochamshwa kiasi au mbichi kabisa ni bora zaidi - hasa kama hazijatiwa madawa na ni kutoka kwa mkulima anayejali kilimo bora chenye kusitisha maambukizi ya magonjwa.
    3. Fanya mazoezi ya kutembea/kukimbia kwa dakika angalau 30 mara 3-5 kwa wiki. Mazoezi yana manufaa mengi sana hasa katika kuupa moyo na mapafu zoezi, kuongeza matumizi ya nguvu mwilini na kukupa usingizi mwonono.
    4. Mhusishe swahiba/besti wa kufanya naye mkataba ili kuhakikisha una-support ya kutosha
    5. Jitahidi upate masaa 7-8 ya usingizi mwororo kila siku.. utaamka ukiwa mwepesi kiakili na kimwili
    6. Jipe muda na ujivumilie maana inachukua muda mwingi kuvimba na itachuku muda pia kupungua...
    Kila la kheri!!
     
  3. Riwa

    Riwa JF-Expert Member

    #3
    Aug 24, 2011
    Joined: Oct 11, 2007
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    Big dadaa...unene ni ziada tu ya chakula unachokula. Chakula ni energy ambayo mwili inahitaji ili uweze kufanya shughuli mbalimbali, lakini hii energy inapoingizwa kwa ziada mwilini (nyingi kuliko unavyoitumia), basi inahifadhiwa kama mafuta ambayo yanajilundika sehemu mbali mbali za mwili, hasa tumboni...ndani na nje!

    Kwa hiyo hapo ili kupungua principle ni 2 tu....1. Limit kiasi cha energy unachoingiza mwilini mwako kwa njia ya chakula na vinywaji (hasa vya pombe), hii ni kwa kufanya diet. 2. Tumia/choma ziada ya energy ambayo unayo mwilini kama mafuta, hii ni kwa kufanya mazoezi.


    MamaEE amekueleza nini cha kufanya kulimit energy, na kutumia ya ziada ambayo unayo tayari!
     
  4. King'asti

    King'asti JF-Expert Member

    #4
    Aug 24, 2011
    Joined: Nov 26, 2009
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    one usefull tip: tumia ngazi badala ya lift kila inapowezekana. ni zoezi zuri sana. bt hit the gym,its nice,fun and very refreshing
     
  5. ndetichia

    ndetichia JF-Expert Member

    #5
    Aug 24, 2011
    Joined: Mar 18, 2011
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    acha kulidhika na kila kitu uwe unawaza nini chakufanya sawa mama..
     
  6. B

    Bigdadaa Member

    #6
    Aug 24, 2011
    Joined: Jun 14, 2011
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    <br /> <br /

    daah! Kwa hilo upo sawa kabisa yaan....lakn maji ya moto,konyagi ol grants bla nyama choma znapunguza mwil kweli ? Afu ninatembeaga mwendo mrefu mf.toka kkoo up to tazara.
     
  7. B

    Bigdadaa Member

    #7
    Aug 24, 2011
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    Duuh! Nashukuru ntajitahid juu ya hlo.
     
  8. B

    Bigdadaa Member

    #8
    Aug 24, 2011
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    Duuh! Nashukuru ntajitahid juu ya hlo.Kinachonishangaza tumbo si kubwa ila maziwa nayo hunenepa pia na hupungua?
     
  9. B

    Bigdadaa Member

    #9
    Aug 24, 2011
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    Asante sana...lakin pombe kali nasikia inapunguzisha unene na pia sigara,je hlo ni sahihi ?
     
  10. B

    Bigdadaa Member

    #10
    Aug 24, 2011
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    Yeah! Iyo nakubali huwa natembea mara kwa mara kwa mguu.Nashukuru sana!
     
  11. HAZOLE

    HAZOLE JF-Expert Member

    #11
    Aug 25, 2011
    Joined: Feb 25, 2011
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    kama ni mnywaji wa pombe kali nadhani utakubaliana na mimi kwamba;
    1. huwezi kunywa pombe kali before haujala(tena kamsosi ka maana-tayari ushaweka energy nyingi(refer dr.riwa's comment))
    2. ukishakunywa, husaga chakula haraka na kuleta njaa ambayo itakupelekea kula sana na hapa ndipo mwili hunenepa mwaya. so, pombe si kifaa cha kupunguza mwili na itumike kama kinywaji tu.
    narejea dr riwa; control msosi (kupunguza tamaa ya kula sana na kuzingatia aina ya chakula, nashauri acha chips mayai ya kisasa na nyama wa kuku wa wiki tatu)+fanya mazoezi.
     
  12. SHERRIF ARPAIO

    SHERRIF ARPAIO JF-Expert Member

    #12
    Aug 25, 2011
    Joined: Aug 25, 2010
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    Hongera kwa kuwa conscious na mwili wako, hii inaonyesha ni jinsi gani uko responsible na concerned na afya yako!
    Unene si afya bali ni maradhi na nina imani ushauri ulioupata hapo juu utaufanyia kazi
     
  13. Riwa

    Riwa JF-Expert Member

    #13
    Aug 25, 2011
    Joined: Oct 11, 2007
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    Big Dadaa...huo ni UWONGO uliokithiri, pombe kali hazipunguzi unene, zinaongeza....sigara hazipunguzi unene, tena hapo ndio unataka kujiua kabisa..ntafafanua hapo chini!

    - Pombe (alcohol) hubadilishwa mwilini kuwa energy (mafuta) na yanalundikana kama mafuta toka vyanzo vya vyakula. Alcohol huwa inaitwa 'empty calories (energy)' au 'energy without nutrition'..ikimaanisha kuwa alcohol huwa inajaza tu energy mwilini bila kuwa na faida nyingine yeyote kama chakula. Pombe kali zina alcohol percent kubwa zaidi (34% kwa konyagi (gin) - zaidi ya 40% kwa whisky na brandy), hivyo usidanganywe inapunguza uzito au hata kuumaintain usiongezeke.

    - Sigara ni chemical inaitwa nicotine ambayo ina athari karibu kwa kila kiungo mwilini mwa binadamu. Watu wanene mara nyingi (kama sio mara zote) huwa wanakuwa na mafuta mengi kwenye damu katika hali ya 'cholesterol', nicotine toka kwenye sigara/tumbaku huungana na hii cholesterol na kujideposit (shikiza...sijui nimepatia kiswahili!) kwenye kuta za mishipa ya damu hasa ya kwenye moyo kusababisha tatizo tunaliita 'atherosclerosis'..ni tatizo baya sana kwani husababisha matatizo mengi ya moyo kama presha ya juu (hypertension), ischaemic heart disease, ambapo unaweza pata angina pectoris (unapata maumivu makali ya moyo), myocardial infarction, na kwa kiasi kikubwa kuishia kwenye stroke (kiharusi).

    Hayo magonjwa ya moyo niliyotaja hapo ni magonjwa sugu na vigumu kuyatibu, plus ni expensive sana kuyatibu kiasi unaweza hitajika kwenda nje ya nchi kwa matibabu zaidi....epuka sigara, haiendani kabisa na unene!
     
  14. Washawasha

    Washawasha JF-Expert Member

    #14
    Aug 26, 2011
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    asanteni kwa somo na mie ngoja nianze mazoezi baada ya mfungo
     
  15. B

    Bebelove New Member

    #15
    Aug 27, 2011
    Joined: Aug 13, 2011
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    .....ila dadaa kama ulitumia dawa za kuongeza maumbile hata ufanye hayo uliyoambiwa ni kazi bure...muone dactari haraka iwezekanavyo ili uweze kupata tiba....Upo?????....
     
  16. nyumba kubwa

    nyumba kubwa JF-Expert Member

    #16
    Aug 27, 2011
    Joined: Oct 8, 2010
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    Naona umepata ushauri mzuri sana. Kukuongezea kunywa maji ya kutosha at least 8 glasses per day. Mimi si mnene sana (ni kidogo above my BMI) ila nimeanza kunywa maji ya uvugu vugu si chini ya glass nane kwa siku. Yaani nimeona mabadiliko in a month. Ngozi imekuwa kama ya mtoto mchanga. Before nilikuwa bonge la mvivu wa kunywa maji nikasema let me try and see. Jamani maji yanafanya wonders kwa ngozi. Tena ya moto/vugu vugu yanatoa uchafu kwenye ngozi kwa njia ya ku sweat. nili google nikaona hiyo siri ya maji moto nikasema ngoja nijaribu.
     
  17. Jeji

    Jeji JF-Expert Member

    #17
    Aug 27, 2011
    Joined: Jun 28, 2011
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    ukiwa serious utapungua, fuata ushauri aliopewa na wadau. mimi nilikuwa na kilo 79
    nikaamua kuzipunguza, ndani ya miezi miwili nimefanikiwa kunguza kilo 7 sasa hivi nina
    72. unapoanza utaona tabu lkn ukisha zoea huwa ni kitu cha kawaida.
     
  18. K

    Kamundu JF-Expert Member

    #18
    Aug 27, 2011
    Joined: Nov 22, 2006
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    Mimi nina tatizo la weight pia lakini huwezi kujua kwa kuniangalia kwasababu nina zaidi ya 6 feet urefu. Hili tatizo lilianza baaba ya kupata kazi za kukaa ofisini kwa muda mrefu na sisi tulioko huku USA haswa state za south tunaendesha magani sana na kila wakati ukilinganisha na wenzetu wa north east kama New york au DC.

    1. Protein ni Nzuri lakini uwe mwangalifu na baadhi ya vyakula. Mayai ni mazuri lakini usile kiini kwani kina Cholesterol nyingi ambazo ni tatizo kubwa sana hasa ukiwa na unene. Kula zaidi nuts kama karanga ni nzuri zaidi. Protein inasaidia kukuza misuli ambayo inakata mafuta.
    2. Safisha system ya utumbo hii itakusaidia kwani inawezekana una uchafu mwingi unaobaki tumboni hasa kama unakula vyakula vya mafuta na unakaa kwa masaa mengi. Mimi natumia olovera juice au majani kuni clean na ninakuywa nusu glass mara tatu kwa wiki. Vilevile kuna majani ya chai ya kichina yanaitwa Green Tea dietary ukienda kwenye sehemu wanazouza dawa za kichina utaiona na hapa USA ipo kwenye store za Fieta Internation section.
    3. Kama una mwili legelege ambao hauna nguvu kabisa inabidi uanze mazozi ya strength boxing, biking, running, na ufanye weight.
    4. Chakula lazima ule breakfast kama unataka kupunguza weight na isizidi saa nne asubuhi kila siku. kula kidogo kidogo kila baada ya masaa 2 au 3. kama matunda hivi. Usile kabla ya kwenda kulala hakikisha una masaa mawili kabla huja lala wakati ukila. Punguza Chumvi, Sukari na Mafuta kwenye vyakula. Watalaamu wanasema kula vitu vinavyotoka chini, kwenye miti na majini tu lakini ni ngumu kwa wakati mwingine.
    5. Fanya health Screening ya damu kila mwaka na mpelekee Dr
     
  19. HekimaMoyoni

    HekimaMoyoni Member

    #19
    Aug 29, 2011
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    Kuna jamaa anashauri utumie Vinegar+limao+asali+maji ya uvuguvugu kila siku asubuhi. Nilisikia kipindi cha afya Mlimani Tv. Naomba Ma Dr waliopo hapa watujuze kama zina madhara au inasaidia kweli kupunguza unene.
     
  20. BlackBerry

    BlackBerry JF-Expert Member

    #20
    Aug 29, 2011
    Joined: Mar 22, 2011
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    Mbona kuna kipindi nilikuwa nakula mchana tu usiku nagonga valuuu sili nilipungua toka kilo 77- 60
    ni kwa nini hapo dr?? na je wale wanaofanya surgery ili wapungue wanapata madhara gani? haswa
    ile ya kukata nyama za mwili na kupunguza upana wa tumbo la chakula?namuuliza dr mwenye kujua anijuze
     
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