Idayari yokunciphisa umzimba

Umxholo

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Kushicilelo lukaJanuwari 2002 lweShape Magazine, uJill Sherer oneminyaka engama-38 ubudala uthatha indawo njengombhali wekholamu yeDiary Loss Weight. Apha, uJill uthetha ngaye "Isidlo sangokuhlwa sokugqibela" (isidlo sakusasa, kule meko) ngaphambi kokuqala uhambo lokunciphisa umzimba. Emva koko, sichaza iinkcukacha-manani zeprofayile yakhe yokomelela.

Umzuzu weNyaniso

NguJill Sherer

Emva kweeveki zokuthumela imifanekiso kunye neesampulu zokubhala, ukuphendula imibuzo, kunye nokuzibuza, ekugqibeleni ndafumana ilizwi lokuba i-Shape Weight Loss Diary Diary gig yeyam.

Ukubhiyozela, umhlobo wam uKathleen undikhuphele kwisidlo sakusasa. Kubonakala kufanelekile: "Isidlo sangokuhlwa sokugqibela," (isidlo sakusasa kule meko) ukuthetha. Ukuzihlaziya kokugqibela ngaphambi kokuba "ndiqhubeke." Ndidibene naye kwindawo yokutyela ndilungiselelwe ukuba nditye i-banana nut pancakes, i-latte enobisi lokwenyani kunye namasi.

Kude kube i-waitress ihambise iimenyu ezimbini, oko kukuthi. EkaKathleen yayinesileyiti esipheleleyo saza eyam yayingabhalwanga nto kwaphela, ingaprintwa. Ngaba olu yayiluphawu oluvela phezulu okanye luphawu nje lweshishini? Ngubani owaziyo, kodwa indenze ndacinga. Kwaye endaweni yebatter kunye nebhotolo, ndayalela i-omelet emhlophe yeqanda, i-toast eyomileyo yengqolowa kunye ne-skim latte.

Andinakuyenza!

Athetha ntoni loo manani?

Kwityala le-Shape Magazine's entsha ye-Weight-Loss Diary kaJill Sherer, ubunzima kunye nepesenti yamafutha omzimba ayizizo kuphela izibalo ezidweliswe kwiprofayili yokomelela kukaJill. Kungenxa yokuba la manani ngamaqhekeza amancinci ephazili yezempilo kunye nokuqina. Ukufumana umbono ochanekileyo ngakumbi wenkqubela phambili kaJill, amanye amanyathelo abalulekileyo nawo aqukiwe - incopho yakhe eqikelelweyo ye-VO2, inqanaba lokuqina lomzimba, uxinzelelo lwegazi lokuphumla kunye neglucose. Ukukuxelela ukuba zithetha ukuthini, sathetha noKathy Donofrio, B.S.N., MS, ugqirha wezonyango owenza uvavanyo lukaJill VO2 kwiSibhedlele soMnqophiso waseSweden, kunye noMari Egan, MD, ugqirha kaJill e-Evanston Northwestern Healthcare, bobabini eChicago.

Uqikelelo lwencopho ye-VO2 Eli lixabiso leoksijini elisetyenziswa ngumzimba ukuvelisa amandla, anokulinganiswa ngovavanyo lomthambo oluncinci. Uvavanyo lujonga ukubetha kwentliziyo, uxinzelelo lwegazi kunye neVO2; impendulo yomzimba inceda ukumisela umgangatho wokufaneleka kwentliziyo yesifundo.

Umzekelo, ukuba incopho yomntu eqikelelweyo i-VO2 ikwi-40 ml / kg / min., Ibonisa ukuba kuyo yonke ikhilogram yesisindo somzimba, umzimba wakhe uyakwazi ukusebenzisa iimililitha ezingama-40 zeoksijini ngomzuzu. Umthamo ophezulu weoksijini uvumela imveliso yamandla ephezulu, kungoko inyuka i-VO2, kokukhona inqanaba lomntu lokuqina.

Yintoni ethathwa njenge-VO2 elungileyo? Ngokomyinge, kubasetyhini, i-VO2 engaphantsi kwe-17 ml / kg / min. ithathwa njengenqanaba lokungaziphathi kakuhle, i-17-24 ml / kg / min. ithathwa njengezantsi komndilili, 25-34 ml / kg / min. umyinge, 35-44 ml / kg / min. ngaphezu komndilili nangaphezulu kwe-45ml / kg / min. inqanaba elifanelekileyo lokomelela komzimba. Kukho isilingi kwi-VO2, emalunga ne-80 ml / kg / min.

Inqanaba lokomelela komzimba kunye ne-VO2 zihlelwa ngokobudala kunye nesini. Amadoda adla ngokuba ne-VO2 ephezulu kunamabhinqa kuba athwala ubunzima obuninzi bezihlunu. Kwaye xa umntu emncinci, iphezulu i-VO2 kuba njengoko sikhula, siphila ubomi obuqhelekileyo okanye obungasebenziyo, siphulukana nobunzima bezihlunu kunye nokukwazi ukukhupha ioksijini egazini. (Uphando lubonisa abantu abadala abahlala benamava okwehla kokuhla, kodwa incinci kakhulu.) Uninzi lweembaleki zembaleki zamadoda zine-VO2 phakathi kwe-70-80 ml / kg / min .; Iimbaleki zabafazi ababalaseleyo bane-VO2 esezantsi kancinci.

Uvavanyo lokuzilolonga olukumgangatho osezantsi Olu luvavanyo loxinzelelo lokuzilolonga apho isifundo sihamba kwi-treadmill okanye sikhwele ibhayisekile emileyo imizuzu engama-6-8 apho izinga lentliziyo, uxinzelelo lwegazi kunye nokusetyenziswa kwe-oxygen kulinganiswa. Impendulo yomzimba kwisifundo somzimba isetyenziselwa ukumisela ingqikelelo ye-VO2 yakhe, okt inqanaba lokuqina.

Ukuphumla koxinzelelo lwegazi Oku kubonisa uxinzelelo kwinkqubo ye-arterial; kufanele ibe ngaphantsi kwe-140/90. Uxinzelelo lwe-systolic (140) luyanda ngokuzilolonga kwaye lumele uxinzelelo kwimithambo xa intliziyo ikontraki. Uxinzelelo lwe-diastolic (90) ihlala ingatshintshanga ngexesha lokuzilolonga kwaye imele uxinzelelo kwinkqubo xa intliziyo ikhululekile. Ngokubanzi, abo kufanelekileyo banexinzelelo lwegazi olusezantsi kokubini ekuphumleni nasekuzilolongeni.

Iswekile Le iswekile elula eneekhabhon ezintandathu efumaneka ngokwendalo kwiziqhamo, ubusi kunye negazi. Ukutyeba ngokugqithiseleyo kwandisa umngcipheko wesifo sikashukela, imeko apho iswekile ikhula egazini (ngamanye amazwi, i-glucose iyanda). Uvavanyo lweglucose lunokunceda ukuvavanya umngcipheko wesifo seswekile kunye nokufumanisa isifo seswekile. Uninzi lwabantu lunamazinga e-glucose phakathi kwe-80-110; Ukufundwa okungaphezulu kwe-126 emva kokuzila ukutya, okanye ngaphezulu kwe-200 kuvavanyo olungakhethiyo, kubonisa ukuba isigulane sinokuba nesifo seswekile. Ukuzivocavoca kuphucula ukulawulwa kweglucose emzimbeni, ngaloo ndlela kunciphisa umngcipheko wesifo seswekile.

Icholesterol Le yiasidi enamafutha ekhoyo egazini ngeendlela ezimbini eziphambili, amafutha elungileyo (i-lipoproteins ezixineneyo, okanye i-HDL) kunye namafutha amabi (i-low-density lipoproteins, okanye i-LDL). Izixa ezikhulu zeLDL zinxulunyaniswa nokukhula kwesifo sentliziyo. Uninzi lwecholesterol esemzimbeni wakho luvela kumafutha atyebileyo kunye nokutya ekudleni kwakho, ngakumbi inyama, amaqanda, ubisi, iikeyiki kunye neicookies. I-cholesterol eninzi egazini lakho inokuphakamisa umngcipheko wokuba nesifo sentliziyo okanye ukubetha.

Ii-LDLs zihambisa i-cholesterol emzimbeni wakho; Ii-HDL zisusa icholesterol egazini lakho. Umngcipheko wesifo sentliziyo uxhomekeke kwinxalenye yokulingana phakathi kwe-cholesterol embi (i-LDL) kunye ne-cholesterol elungileyo (HDL). Iingcebiso zamva nje zibonisa ukuba i-cholesterol engaphantsi kwama-200 iyanqweneleka, i-200-239 ingumda kwaye inkulu ukuba i-240 iphezulu. I-LDL engaphantsi kwe-100 ilungile, i-100-129 isondele kakhulu, i-130-159 yomda, inkulu kune-160 ephezulu. I-HDL engaphantsi kwama-40 ikubeka emngciphekweni, kwaye ukufunda okungaphezulu kwama-40 kuyanqweneleka.

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