Genetic predisposition inogona kutsanangura mutsauko wekuita maekisesaizi.
Tinoziva kuti maekisesaizi chete haatsananguri zvizere maitiro emunhu okufutisa. Kuti uongorore zvingangoita genetic hwaro hwehumwe humwe mutsauko, vaongorori vakashandisa matanho uye genetic data kubva kuhuwandu hwevanhu muUnited States. Isu takashandisa inozivikanwa loci kubva kune yakapfuura genome-wide association kudzidza kugadzira polygenic risk score (PRS) quartile ye3,100 vanhu vakuru vekuEurope (yepakati zera, 53 makore) avo vaive vasina kufutisa pakutanga (median body mass index, ≈24.5 kg/m2) kuona genetic ngozi yekufutisa.
Pakutanga, vatori vechikamu vaive nepakati pe8,300 nhanho pazuva uye yepakati yekutevera yemakore 5.4, panguva iyo 13% yevatori vechikamu mune yakaderera PRS quartile uye 43% yevatori vechikamu vepamusoro PRS quartile vakafutisa. Zvose nhamba yematanho uye PRS quartile zvakabatanidzwa nenjodzi yekufutisa. Semuyenzaniso, mutori wechikamu mu75th percentile yePRS ngozi angada kutora 2,280 mamwe nhanho pazuva pane anotora chikamu mu50th percentile kuti awane kumwe kudzikiswa kwengozi. Ukuwo, mutori wechikamu mu25th percentile anogona kufamba 3,660 nhanho shoma pazuva pane anotora chikamu mu50th percentile uye achiri kuwana imwechete yekuderedza njodzi.
Kudya kwekudya chinhu chakakosha mukufutisa, uye kuongorora uku hakuna kuzvigadzirisa. Ongororo iyi yakasiya vatori vechikamu vakafutisa mukati memwedzi mitanhatu yekutanga kwechidzidzo, izvo zvinodzikisira (asi zvisingabvise) mukana wekudzoreredza causality, nokudaro kusimbisa kuvimba kwemhedzisiro. Mhedzisiro iyi inongoshanda kune varwere vedzinza reEurope, izvo zvakare zvinogumira. Pasinei nezvipingamupinyi izvi, mhedzisiro iyi inogona kubatsira varapi kutsanangurira varwere kuti nei vanhu vakasiyana vanotora nhamba yakafanana yematanho vane mhedzisiro dzakasiyana. Kana murwere akafamba nhanho 8 000 kusvika 10 000 pazuva sezvaanokurudzirwa, asi achiri kuwedzera huremu (saka PRS ingave yakakwirira), vangada kuwedzera basa ravo nematanho 3,000 kusvika ku4,000 pazuva.
Kuderedza Huremu NezveSainzi
01. Idya nguva dzose uye yakawanda
Kuti uteerere kudya kwemangwanani, usapotsa kudya
Usadya kudya kwemanheru zvakanyanya
Kudya kwemanheru kunokurudzirwa pakati pe17:00 ne19:00
Usadya chero chikafu mushure mekudya kwemanheru
Asi unogona kunwa.
02, idya zvekudya zvishoma, kunwa zvinwiwa zvishoma
Kungava kumba kana kunodyira out
Inofanirwa kuedza kuwana chikafu chine mwero, musanganiswa wesainzi
Usadyisa
Dzora tumwe tudyo nezvinwiwa zvisina tsarukano
Dzivisa snacks kusvika pakati pehusiku
03, kudya kunofanira kudya zvishoma nezvishoma
Idya zvokudya zvakafanana
Kudya zvishoma nezvishoma kunobatsira kuderedza huwandu hwese hunodyiwa
Dzora
Inogona kuwedzera manzwiro ekuzara uye kuderedza nzara
04. Shandura kurongeka kwezvokudya zvakakodzera
Idya maererano nehurongwa hwe "miriwo, nyama uye chikafu chekudya"
Inobatsira kuderedza kudyiwa kwezvokudya zvine simba guru
Pamusoro pekudya
Heano mamwe mazano ekuderedza uremu
Rara
Kazhinji kunonoka kurara, kushaya hope, kusashanda uye kuzorora
Inogona kukonzera endocrine kusagadzikana
Kusakwana kwemafuta metabolism, zvichikonzera "kushanda zvakanyanya"
Varwere vakafuta vanofanira kutevedzera circadian rhythms
Wana anenge maawa manomwe ekurara pazuva
mitambo
Kusakwana kana kushaya basa rekuita muviri
Uye mararamiro ekugara, akatsiga
Icho chikonzero chakakosha chekuitika kwekufutisa
Nheyo yekurovedza muviri yevarwere vakafutisa kuderedza uremu ndeye
Epakati uye yakaderera intensity aerobic exercise ndiyo huru, kuramba kurovedza ndiko kunobatsira
Maminitsi 150 kusvika ku300 pavhiki
Kurovedza muviri kuri pakati nepakati
Rovedza muviri kanenge kamwe chete mamwe mazuva 5 kusvika 7 mazuva pavhiki
Resistance exercise 2 kusvika 3 mazuva pavhiki
10 kusvika kumaminitsi makumi maviri zuva rega rega
Simba rekushandisa i2000kcal kana kupfuura pasvondo kuburikidza nekurovedza muviri
Gara zvishoma
Kufungisisa kwezuva nezuva uye kungotarisa nguva yekuona
Inofanirwa kudzorwa mukati me2 kusvika ku4 maawa
Kwekugara kwenguva refu kana vashandi vedhesiki
Simuka ufambe kwemaminetsi 3-5 awa imwe neimwe
Nguva yekutumira: May-11-2024