izindaba

I-Genetic predisposition ingase ichaze umehluko kumphumela wokuzivocavoca.

Siyazi ukuthi ukuvivinya umzimba kukodwa akukuchazi ngokugcwele ukuthambekela komuntu kokukhuluphala. Ukuhlola isisekelo sofuzo esingaba khona okungenani kokunye umehluko, abacwaningi basebenzisa izinyathelo nedatha yofuzo evela kudathasethi yabantu e-United States. Sisebenzise i-loci eyaziwayo kusukela ocwaningweni lwangaphambilini lwenhlangano yofuzo olubanzi ukuze sithole i-polygenic risk score (PRS) yabantu abadala abangu-3,100 bozalo lwase-Europe (iminyaka ephakathi nendawo, engu-53) ababengakhuluphali ekuqaleni (inkomba yesisindo somzimba emaphakathi, ≈24.5 kg/m2) ukuze sinqume ubungozi bofuzo bokukhuluphala.

Ekuqaleni, ababambiqhaza babenesilinganiso esimaphakathi sezinyathelo ezingu-8,300 ngosuku kanye nokulandelwa okumaphakathi kweminyaka engu-5.4, ngaleso sikhathi u-13% wabahlanganyeli ku-quartile ephansi ye-PRS kanye no-43% wabahlanganyeli kusigaba esiphezulu se-PRS aba nokukhuluphala. Kokubili inani lezinyathelo kanye ne-PRS quartile kwakuhlotshaniswa nengozi yokukhuluphala. Isibonelo, umhlanganyeli kumaphesenti angama-75 engcuphe ye-PRS uzodinga ukuthi athathe izinyathelo ezingu-2,280 ngaphezulu ngosuku kunombambi qhaza kumaphesenti angama-50 ukuze azuze ukuncipha okufanayo kwengozi okuhlobene. Ngokuphambene, umhlanganyeli ku-percentile engama-25 angahamba izinyathelo ezimbalwa ezingu-3,660 ngosuku kunombambi qhaza ku-50th percentile futhi aqhubeke azuze ukuncipha okufanayo kwengozi okuhlobene.

Ukudla ukudla kuyisici esibalulekile ekukhuluphaleni, futhi lokhu kuhlaziywa akuzange kubhekane nakho. Ukuhlaziya akubandakanyi ababambiqhaza abakhuluphele phakathi nezinyanga eziyisithupha kuqale ucwaningo, okwehlisa (kodwa akuqedi) ithuba lokuhlehla kwesizathu, ngaleyo ndlela kuqinise ukuzethemba kwemiphumela. Le miphumela isebenza kuphela ezigulini ezidabuka e-Europe, nakho okuwumkhawulo. Naphezu kwale mikhawulo, le miphumela ingasiza odokotela ukuba bachazele iziguli ukuthi kungani abantu abahlukene abathatha izinyathelo ezifanayo banemiphumela ehlukene. Uma isiguli sihamba ngezinyathelo ezingu-8,000 kuya kwezingu-10,000 ngosuku njengoba sinconyiwe, kodwa sisathola isisindo (ukuze i-PRS ibe phezulu), kungase kudingeke ukuthi yenyuse umsebenzi waso ngezinyathelo ezingu-3,000 kuya kwezingu-4,000 ngosuku.

Ukwehlisa Isisindo Ngokwesayensi

01. Yidla njalo futhi ngobuningi

Ukuze unake ukudla kwasekuseni, ungaphuthelwa ukudla

Ungadli isidlo sakusihlwa sekwephuzile

Kunconywa isidlo sakusihlwa phakathi kuka-17:00 no-19:00

Ungadli noma yikuphi ukudla ngemva kwesidlo sakusihlwa

Kodwa ungaphuza.

02, udle ukudla okulula, uphuze iziphuzo ezincane

Kungakhathaliseki ukuthi usekhaya noma udla ngaphandle

Kufanele ulwele ukuzuza ukudla okusesilinganisweni, ingxube yesayensi

Ungadli ngokweqile

Lawula ukudla okulula okungahleliwe neziphuzo

Gwema ukudla okulula kwasebusuku

03, udle kufanele udle kancane

Yidla ukudla okufanayo

Ukudla kancane kusiza ukwehlisa inani eliphelele elidliwe

Yehlisa kancane ijubane

Kungakhuphula imizwa yokusutha futhi kunciphise indlala

04. Shintsha uhlelo lokudla ngendlela efanele

Yidla ngokohlelo "lwemifino, inyama nokudla okuyisisekelo"

Isiza ekunciphiseni ukudla okunomfutho omkhulu

Ngaphezu kokudla
Nawa amanye amathiphu okwehlisa isisindo

Lala

Ngokuvamile ukungalali ebusuku, ukuntula ubuthongo, umsebenzi ongajwayelekile nokuphumula

Kungabangela ukuphazamiseka kwe-endocrine

Ukuphazamiseka kwe-fat metabolism, okuholela "ekusebenzeni ngokweqile"

Iziguli ezikhuluphele kufanele zilandele isigqi se-circadian

Thola ukulala cishe amahora angu-7 ngosuku

ezemidlalo

Akwanele noma ukuntuleka kokuzivocavoca umzimba

Kanye nendlela yokuphila enganyakazi, engashintshi

Ingabe isizathu esibalulekile sokuba khona kokukhuluphala

Umgomo wokuzivocavoca weziguli ezikhuluphele ukwehlisa isisindo

Ukuzivocavoca kwe-aerobic okunamandla okumaphakathi nokuphansi yikona okuyinhloko, ukuvivinya umzimba kokumelana yikho okuyisizayo

Imizuzu eyi-150 kuye kwengama-300 ngesonto

Ukuzivocavoca kwe-aerobic okunamandla okumaphakathi

Zivocavoce okungenani kanye njalo ezinsukwini ezi-5 kuya kweziyi-7 ngesonto

Ukuzivocavoca umzimba 2 kuya ku-3 ngeviki

Imizuzu eyi-10 kuye kwengama-20 njalo ngolunye usuku

Ukusetshenziswa kwamandla kungu-2000kcal noma ngaphezulu ngesonto ngokuzivocavoca

Hlala kancane

Ukuzindla kwansuku zonke kanye nesikhathi sokubuka esingenzi lutho

Kufanele ilawulwe phakathi kwamahora angu-2 kuya kwangu-4

Kwabahleli isikhathi eside noma abasebenza edeskini

Vuka uhambe imizuzu engu-3-5 njalo ngehora