nkhani

Genetic predisposition ikhoza kufotokozera kusiyana kwa masewera olimbitsa thupi.

Tikudziwa kuti kuchita masewera olimbitsa thupi kokha sikumalongosola bwino chizoloŵezi cha munthu chokhala wonenepa. Kuti afufuze zomwe zingatheke chifukwa cha chibadwa cha kusiyana kwina, ofufuzawo adagwiritsa ntchito masitepe ndi ma genetic deta kuchokera ku deta ya anthu ku United States. Tidagwiritsa ntchito loci yodziwika kuchokera ku kafukufuku wam'mbuyomu wa genome-wide association kukhazikitsa polygenic risk score (PRS) quartile ya akuluakulu 3,100 ochokera ku Europe (zaka zapakatikati, zaka 53) omwe sanali onenepa poyambira (miyeso yapakati ya thupi, ≈24.5 kg/m2) kuti tidziwe chiwopsezo cha kunenepa kwambiri.

Poyambira, otenga nawo mbali anali ndi masitepe apakati a 8,300 patsiku komanso kutsata kwapakatikati kwa zaka 5.4, panthawi yomwe 13% ya omwe adatenga nawo gawo pagawo lotsika kwambiri la PRS ndi 43% ya omwe adatenga nawo gawo pamlingo wapamwamba kwambiri wa PRS adayamba kunenepa kwambiri. Chiwerengero cha masitepe ndi PRS quartile zidalumikizidwa ndi chiopsezo cha kunenepa kwambiri. Mwachitsanzo, wotenga nawo mbali mu 75th percentile ya PRS pachiwopsezo angafunikire kuchita 2,280 masitepe ochulukira patsiku kuposa omwe akutenga nawo gawo mu 50th percentile kuti akwaniritse chiwopsezo chofananacho. Mosiyana ndi zimenezi, wochita nawo gawo la 25th percentile amatha kuyenda masitepe ochepera 3,660 patsiku kusiyana ndi omwe akutenga nawo gawo pa 50th percentile ndikukwaniritsabe kuchepetsa chiopsezo chofanana.

Kudya zakudya ndizofunikira kwambiri pa kunenepa kwambiri, ndipo kusanthula uku sikunathetse. Kuwunikaku sikunaphatikizepo omwe adakhala onenepa mkati mwa miyezi isanu ndi umodzi chiyambireni phunzirolo, zomwe zimachepetsa (koma sizimachotsa) kuthekera kosinthira, motero kumalimbitsa chidaliro chazotsatira. Zotsatirazi zimangogwira ntchito kwa odwala ochokera ku Europe, zomwenso ndizochepa. Ngakhale zili zoperewera, zotsatirazi zingathandize madokotala kufotokozera odwala chifukwa chake anthu osiyanasiyana omwe amatenga masitepe ofanana amakhala ndi zotsatira zosiyana. Ngati wodwala akuyenda masitepe 8,000 mpaka 10,000 patsiku monga momwe akufunira, komabe akuwonjezera kulemera (kotero kuti PRS ikhale yokwera), angafunikire kuwonjezera zochita zawo ndi masitepe 3,000 mpaka 4,000 patsiku.

Kuchepetsa Kulemera Mwasayansi

01. Idyani nthawi zonse komanso mochuluka

Kusamalira kadzutsa, musaphonye chakudya

Osadya chakudya mochedwa

Chakudya chamadzulo chikulimbikitsidwa pakati pa 17:00 ndi 19:00

Osadya chakudya chilichonse mukatha kudya

Koma inu mukhoza kumwa.

02, idyani zokhwasula-khwasula, kumwa zakumwa zochepa

Kaya kunyumba kapena kukadyera kunja

Ayenera kuyesetsa kukwaniritsa zolimbitsa zakudya, sayansi kusakaniza

Osadya mopambanitsa

Sinthani zokhwasula-khwasula ndi zakumwa mwachisawawa

Pewani zokhwasula-khwasula usiku kwambiri

03, kudya ayenera kudya pang'onopang'ono

Idyani zakudya zomwezo

Kudya pang'onopang'ono kumathandiza kuchepetsa kuchuluka kwa kudya

Chedweraniko pang'ono

Ikhoza kuwonjezera kukhuta ndikuchepetsa njala

04. Sinthani dongosolo la zakudya moyenera

Idyani molingana ndi dongosolo la "masamba, nyama ndi zakudya zazikulu"

Zimathandizira kuchepetsa kudya zakudya zopatsa mphamvu zambiri

Kuwonjezera pa kudya
Nawa malangizo ochepetsera thupi

Gona

Nthawi zambiri kugona mochedwa, kusowa tulo, ntchito zosakhazikika komanso kupuma

Ikhoza kuyambitsa zovuta za endocrine

Kuphwanya mafuta m'thupi, zomwe zimabweretsa "ntchito yochulukirapo"

Odwala onenepa kwambiri ayenera kutsatira ma circadian rhythm

Muzigona pafupifupi maola 7 patsiku

masewera

Kusakwanira kapena kusachita masewera olimbitsa thupi

Ndi moyo wongokhala, wokhazikika

Ndi chifukwa chofunikira cha kunenepa kwambiri

Mfundo zolimbitsa thupi odwala onenepa kuonda ndi

Kuchita masewera olimbitsa thupi apakati komanso otsika kwambiri ndikofunikira kwambiri, kukana ndikothandiza

Mphindi 150 mpaka 300 pa sabata

Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi

Muzichita masewera olimbitsa thupi kamodzi tsiku lililonse kwa masiku 5 mpaka 7 pa sabata

Kuchita masewera olimbitsa thupi 2 mpaka 3 pa sabata

Mphindi 10 mpaka 20 tsiku lililonse

Kugwiritsa ntchito mphamvu ndi 2000kcal kapena kupitilira apo pa sabata pogwiritsa ntchito masewera olimbitsa thupi

Khalani ochepa

Kusinkhasinkha kwatsiku ndi tsiku komanso nthawi yowonera chabe

Iyenera kuyendetsedwa mkati mwa maola awiri kapena anayi

Kwa ogwira ntchito nthawi yayitali kapena desiki

Dzukani ndikusuntha kwa mphindi 3-5 ola lililonse