Ngaba Ubunzima Bakho Bufuzisile? Nantsi iDili

Umxholo

• Ubunzima kunye neGenetics 101
• Iimpembelelo zeMfuzo yeMetabolism
• I-Genetics kunye nokunciphisa umzimba
• Indlela yokufumana ubunzima bakho obusempilweni
• Uphengululo lwe

Unokufumana uncumo lwakho kunye nokulungelelaniswa kwamehlo ngokukhawuleza kumama wakho, kunye nombala weenwele zakho kunye nokuziphatha okuvela kuyihlo-kodwa ngaba ubunzima bakho bufuzo, nabo, njengalezi ezinye iimpawu?

Ukuba ubusokoliswa kukwakheka komzimba wakho (kuba inene loo nto, hayi ubunzima) -kwaye nosapho lwakho, kunjalo-kunokuba lula ukugxeka ukutyeba okanye ukutyeba kakhulu kwimfuza. Kodwa ngaba ngokwenene imizila yakho yemfuza ikumisele ukuba ube ngomnye wama-33 ekhulwini abantu baseMerika abatyebe ngokugqithiseleyo okanye abangama-38 ekhulwini abatyebe ngokugqithiseleyo?

Kuya kuvela, impendulo nguhayi, kodwa kukho ubungqina besayensi obukhulayo bendawo apho kuncipha khona umzimba-kunye nokukugcina-kunzima kakhulu.

Ubunzima kunye neGenetics 101

Ngelixa amakhulu emfuza echaphazela ubunzima ngeendlela ezincinci, iinguqulelo ezininzi ezaziwayo zibaleka kwiintsapho kwaye zibonakala ngathi zenza abantu batyebe kakhulu. (Olu tshintsho aluhloliswanga rhoqo, ke musa ukulindela ukuba ugqirha wakho azifumanise kuvavanyo lwegazi lonyaka.)

Umzekelo, umntu oxhomekeke kwimfuza ekutyebeni uya kuba nexesha elinzima lokulawula indlala-ezinye zeenguqulelo zemfuza zibandakanya ukunganyangeki kwe-hormone leptin-kunye nexesha elinzima lokunciphisa umzimba wakuba ufumene ngaphezu komntu ongenalo ufuzo. iinto zokuzilungisa.

Oko kwathethi, indlela ozibonakalisa ngayo ufuzo lwakho ikakhulu ixhomekeke kuwe. "Imfuza yokutyeba ayiqondwa kakuhle," utshilo uHoward Eisenson, M.D., umlawuli olawulayo weDuke Diet & Fitness Centre. Ucacisa ukuba uphando lubonisa ukuba ii-akhawunti zemfuza zenza iipesenti ezingama-50 ukuya kuma-70 zokungafani kobunzima bethu. Oko kuthetha ukuba, nokuba uneemfuza ezikucinga ukuba ube sisisindo esiphakamileyo, ayisiyiyo eyokwenza isivumelwano. UGqr. Eisenson uthi: “Ngenxa yokuba umntu etyebe kakhulu kwintsapho yakhe akuthethi ukuba uya kukhula ngokuqinisekileyo. Nokuba phakathi kwabantu abanotyekelo lwemfuza ekutyebeni kakhulu, kukho abantu abahlala kumgangatho ophantsi wobunzima. (I-ICYMI: Eli Foto yoTshintsho lwabafazi ibonisa ukuba ukunciphisa umzimba sisiqingatha kuphela sedabi)

Iimpembelelo zeMfuzo yeMetabolism

Yongeza koku: Eyona ndlela yokuphepha ukutyeba kakhulu kukugcina ubunzima bomzimba kwindawo yokuqala. Uphando lwakutsha nje lukufumanisa izizathu zokuba xa wehlile emzimbeni, kufuneka utye kancinci kwaye wenze umthambo ngakumbi ukugcina umzimba wakho ukwisisindo esitsha, esisezantsi kunaleso somntu onobude obufanayo nobunzima obungazange bube nzima-ngokukodwa , Ukutya ukutya ubomi bakho bonke ukuze uphule nje. (Idibeneyo: Inyaniso malunga nokufumana ubunzima emva kokulahleka okukhulu)

Kungenxa yokuba isenzo sokuphulukana nobunzima sibeka umzimba wakho kwimeko yokuhleleleka- ixesha elingakanani, akukho mntu uqinisekileyo. Ke ngoko, ufuna iikhalori ezimbalwa ukuze uhlale unciphile, nokuba awuzami kulahleka. "Kukho isohlwayo sokuhlawula ngenxa yokutyeba kakhulu," utshilo uJames O. Hill, Ph.D., umlawuli olawulayo weZiko lezeMpilo lase-Anschutz kwiYunivesithi yaseColorado.

Uhlawula isohlwayo, nokuba ubuncinci, nokuba ubutyebe kakhulu, wongeza uJoseph Proietto, MD, umphandi kunye nogqirha kwiYunivesithi yaseMelbourne e-Australia. Isifundo sakhe, esapapashwa kwi- Ijenali eNtsha yaseNgilani yoNyango, icebisa ukuba ukuba ulahlekelwa i-10 ekhulwini lobunzima bomzimba wakhe-ukusuka, ngokomzekelo, i-150 pounds ukuya kwi-135 pounds-kukho utshintsho oluhlala ixesha elide kumanqanaba okulawula indlala okuya kukwenza ufune ukutya. "Umzimba ufuna ukukhusela obobunzima obukade unabo, kwaye uneendlela ezinamandla zokuphumeza oko," utshilo uGqirha Proietto. Ngokukhawuleza xa ulahla unogada, ubunzima buyehla buye ngenxa yokuba imetabolism yakho ayisebenzi ngokufanelekileyo. Kungenxa yoko le nto ukuphulukana nobunzima obukhulu kunye nokukugcina kude kwenzeka rhoqo. (Ngakumbi apha: Ngaba ungayikhawulezisa ngokwenene iMetabolism yakho?)

I-Genetics kunye nokunciphisa umzimba

Kanye ngoku, unokuphelelwa lithemba lokuba ezo phawundi zilwe nzima zilishumi ziya kuphulukana nazo. Kodwa unganikezeli. Ukwazi nje ukuba kuza kufuneka uzibhokoxe ngokuqhubekayo kungaphezu kwesiqingatha sedabi.

"Wonke umntu okwintsimi yam ngoku uyavuma ukuba ukuthintela ngobundlongondlongo ukutyeba kuyindlela yokugxila kwimizamo yethu," utshilo uSteven Heymsfield, MD, umlawuli olawulayo wasePennington. Injalo loo nto: Inyaniso elula yokuba ugcina ubunzima bakho, nokuba ayisiyonto yakho ilungileyo kodwa ikufutshane noluhlu olusempilweni, yimpumelelo enkulu kwaye iya kukubeka phambili komdlalo uyazibuza ukuba ulahlekelwe njani ubunzima ngeemfuza ezimbi. "Yitya ngokulungileyo uzilolonge; nokuba uzenza ezo zinto kwaye unganciphisi umzimba, uya kuba sempilweni," utshilo uGqirha Heymsfield. (Kuba, isikhumbuzo, ubunzima abulingani nobume bezempilo.)

Kulula ukujongana neepawundi ezimbalwa. "Ungaphulukana neepesenti ezintlanu okanye eziipesenti zobunzima bomzimba wakho kunye nomzamo omncinci, gcina loo nto," utshilo uFrank Greenway, MD, ugqirha wezonyango kwiPennington Biomedical Research Centre. Ukutya ngokufanelekileyo kungundoqo ekunciphiseni umzimba, umthambo ungundoqo wokugcina.

Ukuba awuzange ufumane ubunzima obuninzi, "awunyanzelekanga ukuba wenze kangangoko unakho," utshilo uGqirha Hill. "Akuthathi imizuzu engama-90 yokuzivocavoca ngosuku ukukhusela ubunzima, kodwa kungathatha into eninzi ukugcina iikhilogram emva kokuba ulahlekelwe. Akulungile, kodwa yindlela eyiyo."

Ukwehla kobunzima obukhulu kunokwenza iihormoni zakho zihambe haywire. Uphando lukaGqr. Proietto lufumanise ukuba xa ulahlekelwe yi-10 ekhulwini okanye ngaphezulu kubunzima bomzimba wakho, amanqanaba eencindi zamadlala athile, kuquka i<em>leptin ne<em>ghrelin, aphuma egxalabeni aze ahlale ngaloo ndlela kangangexesha elingaziwayo, ngoko ingqondo yakho ikuxelele. ulambile nokuba umzimba wakho awufuni mafutha.

Xa kufuneka ugcine ukutya ixesha elide, ingqondo yakho idlala amaqhinga kuwe. Njengokuba uqala ukutya ukutya, utshilo uJohn R. Speakman, Ph.D., weZiko lezebhayoloji kunye neSayensi yezeNdalo eScotland, umzimba wakho uvuthuza ugcino lwe-glycogen kwaye uphalaza ubunzima bamanzi agcinwe kunye ne-glycogen, ke Isikali sibonisa ukwehla okukhulu. Izifundo elebhu zicebise ukuba ukuba uhlala ekutyeni, ukwehla kobunzima emva kokuhla okokuqala kuhle kwaye akufiki kwithafa, utshilo. Kodwa kwihlabathi lokwenyani, ngenxa yokuba ukwehla kobunzima kubonakala ngathi kuhamba kancinci, abantu bathambekele ekuphulukaneni nokuzimisela kwabo kwaye bangabi ngqongqo kancinci kwindlela abatya ngayo kunezo veki zokuqala, ngaloo ndlela besenza ithafa elililo. (Ngakumbi apha: Ungayekisa njani i-Yo-Yo Dieting Kanye kwaye Kubo Bonke)

Indlela yokufumana ubunzima bakho obusempilweni

Ukuba ungasebenzisa ukulahla iilbs ezimbalwa ukufumana ubunzima bakho obonwabileyo, thatha inkuthazo kwiRegistry yeSizwe yoLawulo lobunzima, isiseko sedatha esihlola abo baphulukene neekhilogram ezingama-30 kwaye bayigcina.

• Hlaziya ukukhuthaza kwakho. "Into ebakhuthazileyo ukuba baqale ukunciphisa umzimba isenokungafani naleyo ibanceda ukuba bangabeki," utshilo uHill, owenze irejista. Ukoyikisa impilo kunokuba kubangele ilahleko yokuqala, umzekelo, kodwa ukunxiba iimpahla abazithandayo kunokuba sisizathu kamva.
• Tshintshela kuqeqesho lwamandla. Ngelixa kungekho datha ininzi koku, u-Hill uthi, kuyacaca ukuba ukomelela koqeqesho kwaba balondolozi, yinto ebalulekileyo kubuchule babo bokuhlala kubunzima babo obusezantsi. "Inceda ukwakha izihlunu kunye nokuthintela ukulahleka kobunzima bemisipha, kwaye, ewe, izihlunu zitshisa iikhalori," utshilo. Qalisa nje? Zama le nto ingoyikiyo yoqeqesho lwamandla kwabaqalayo. (Uphononongo lubonisa ukuba i-HIIT inokuba luncedo kwiinzame zokuncipha kobunzima ngokunjalo.)
• Zilolonge kufutshane yonke imihla kangangoko unakho. Ukusebenza kwabaphumeleleyo be-slimmers "ukusuka kwimizuzu engama-30 ngosuku ukuya kuma-90, kodwa umyinge umalunga nama-60," kusho uHill. (Kodwa khumbula, iintsuku zokuphumla ezisebenzayo zibalulekile, nazo.)
• Bopha umthambo kwenye into enentsingiselo kuwe. “Omnye umfazi wathi uzenzela ixesha lokomoya yonke imihla, kwaye ngelo xesha likhethekileyo, uyahamba kwaye acamngce,” utshilo u-Hill. Abaninzi abagcini bexesha elide, wongezelela, bade batshintshe imisebenzi kwaye babe ngabagcini bokutya okanye abaqeqeshi.

Uphengululo lwe