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M'magazini ya Shape Magazine ya Januware 2002, a Jill Sherer azaka 38 amatenga nawo gawo polemba mndandandanda wa Weight Loss Diary. Apa, Jill amalankhula za "Chakudya Chamadzulo Chamadzulo" (chakudya cham'mawa, pamenepa) asanayambe ulendo wochepa thupi. Kenako, timafotokoza mwatsatanetsatane mbiri yake yolimbitsa thupi.

Mphindi ya Choonadi

Wolemba Jill Sherer

Patatha milungu ingapo ndikutumiza zithunzi ndikulemba zitsanzo, kuyankha mafunso, ndikudabwa, ndidamva kuti gigi ya Shape Weight Loss Diary inali yanga.

Kuti ndikondwere, mnzanga Kathleen adanditengera kuchakudya cham'mawa. Zinkawoneka ngati zoyenera: "Mgonero Womaliza," (kadzutsa pankhaniyi) titero. Chilichonse chomaliza chisanachitike "ndidapitiliza." Ndinakumana naye ku malo odyera okonzeka kudya zikondamoyo za nthochi, latte wokhala ndi mkaka weniweni ndi tchizi.

Mpaka pomwe woperekera zakudya adatipatsa ma menyu awiri, ndiye. Kathleen anali ndi sileti yodzaza ndipo yanga inali yopanda kanthu, yopanda kusindikizidwa. Kodi ichi chinali chizindikiro chochokera kumwamba kapena kungoyang'anira bizinesi? Ndani akudziwa, koma zidandipangitsa kuganiza. Ndipo m'malo mwamenya batala ndi batala, ndidayitanitsa dzira - yoyera omelet, toast youma wa tirigu ndi skim latte.

Nditha kupanga!

Kodi manambalawa amatanthauza chiyani?

Poyambirira kwa Shape Magazine's Weight-Loss Diary yolembedwa ndi Jill Sherer, kulemera ndi kuchuluka kwamafuta amthupi sizomwe zalembedwa mumbiri ya Jill yolimbitsa thupi. Ndicho chifukwa manambalawa ndi tizigawo tating'onoting'ono tolimbitsa thupi. Kuti mumve zambiri za momwe Jill akupitira patsogolo, pali zina zofunika kuphatikizanso - kuchuluka kwake kwakukulu kwa VO2, kulimbitsa thupi, kupumula kwa magazi ndi shuga. Kuti ndikuuzeni tanthauzo lake, tinakambirana ndi Kathy Donofrio, B.S.N., M.S., wochita masewera olimbitsa thupi yemwe amayesa mayeso a Jill a VO2 ku Sweden Covenant Hospital, ndi Mari Egan, MD, dokotala wa Jill ku Evanston Northwestern Healthcare, onse ku Chicago.

Chiwerengero cha VO2 Uwu ndiye kuchuluka kwa mpweya womwe thupi limagwiritsa ntchito kutulutsa mphamvu, lomwe lingayezedwe ndimayeso ochepa olimbitsa thupi. Mayesowa amayang'anira kugunda kwa mtima, kuthamanga kwa magazi ndi VO2; momwe thupi limayankhira limathandizira kudziwa kulimbitsa thupi kwa mutu wa mitu.

Mwachitsanzo, ngati chiŵerengero chapamwamba cha VO2 cha munthu chili pa 40 ml/kg/min., zimasonyeza kuti pa kilogalamu iliyonse ya kulemera kwa thupi lake, thupi lake limatha kugwiritsa ntchito mamililita 40 a okosijeni pa mphindi imodzi. Kutha kwa mpweya wabwino kumapangitsa kuti pakhale mphamvu zamagetsi zambiri, chifukwa chake kukwera kwa VO2, kumakulanso kulimba kwa munthuyo.

Zomwe zimawoneka ngati VO2 yabwino? Pafupifupi, kwa akazi, VO2 yochepera 17 ml / kg / min. amaonedwa kuti ndi wofooka, 17-24 ml / kg / min. imaganiziridwa pansipa, 25-34 ml / kg / min. pafupifupi, 35-44 ml/kg/mphindi. pamwambapa komanso kuposa 45ml / kg / min. mlingo wabwino kwambiri wolimbitsa thupi. Pali kudenga kwa VO2, komwe kuli pafupifupi 80 ml / kg / min.

Mulingo wolimbitsa thupi ndi VO2 amagawidwa motengera zaka komanso jenda. Amuna nthawi zambiri amakhala ndi VO2 kuposa akazi chifukwa amakhala ndi minofu yambiri. Ndipo wachichepere yemwe ali, ndiye kuti VO2 imakulirakulira chifukwa tikamakalamba, ndimomwe timakhalira kapena kukhala ndi moyo wosachita zambiri, timataya minofu ndikutha kutulutsa mpweya wamagazi. (Kafukufuku akuwonetsa kuti achikulire omwe amakhalabe achangu kwambiri amakhala ndi kuchepa, koma kocheperako.) Amuna othamanga othamanga ambiri amakhala ndi VO2 pakati pa 70-80 ml / kg / min .; othamanga achikazi ali ndi VO2 yotsika pang'ono.

Kuyesa kochita masewera olimbitsa thupi Uku ndi kuyesa kupsinjika kochita masewera olimbitsa thupi komwe mutu umayenda pa chopondapo kapena kukwera njinga yoyimilira kwa mphindi 6-8 mpaka kugunda kwamtima, kuthamanga kwa magazi komanso kugwiritsa ntchito mpweya. Momwe thupi limayankhira pazochitikazo zimagwiritsidwa ntchito kuti azindikire kuchuluka kwake kwa VO2, mwachitsanzo, kulimbitsa thupi.

Kupumitsa kuthamanga kwa magazi Izi zikuyimira kupanikizika mu dongosolo la mitsempha; iyenera kukhala yochepera 140/90. Kupanikizika kwa systolic (140) kumawonjezeka ndikulimbitsa thupi ndipo kumayimira kupanikizika mumitsempha yamtima mukamagwira ntchito. Kupanikizika kwa diastolic (90) kumakhalabe kosasintha panthawi yochita masewera olimbitsa thupi ndipo kumaimira kukakamira komwe mtima umatsitsimuka. Mwambiri, omwe ali ndi thanzi labwino amakhala ndi magazi ochepa panthawi yopuma komanso nthawi yochita masewera olimbitsa thupi.

Shuga Uwu ndi shuga wosavuta wa carbon 6 womwe umapezeka mwachilengedwe mu zipatso, uchi ndi magazi. Kunenepa kwambiri kumawonjezera chiopsezo cha matenda a shuga, momwe shuga amachulukira m'magazi (mwanjira ina, glucose amawonjezeka). Kuyesa kwa glucose kumatha kuthandizira kuwunika chiwopsezo cha matenda ashuga ndikuzindikira matenda ashuga. Anthu ambiri amakhala ndi shuga pakati pa 80-110; Kuwerenga kopitilira 126 mutasala kudya, kapena kupitilira 200 pakuyezetsa mwachisawawa, kukuwonetsa kuti wodwalayo akhoza kukhala ndi matenda a shuga. Kuchita masewera olimbitsa thupi kumathandizira kusintha kwa glucose mthupi, motero kumachepetsa chiopsezo cha matenda ashuga.

Cholesterol Awa ndi asidi wamafuta omwe amapezeka m'magazi m'njira ziwiri zazikulu, mafuta abwino (high-density lipoproteins, kapena HDL) ndi mafuta oyipa (low-density lipoproteins, kapena LDL). Zambiri za LDL zimalumikizidwa ndikukula kwa matenda amtima. Cholesterol wambiri m'thupi lanu amachokera ku mafuta odzaza ndi mafuta omwe mumadya, makamaka nyama, mazira, mkaka, makeke ndi makeke. Kuchuluka kwa mafuta m'magazi anu kumatha kubweretsa chiopsezo chodwala matenda a mtima kapena sitiroko.

Ma LDL amapereka cholesterol m'thupi lanu; Ma HDL amachotsa cholesterol m'mwazi wanu. Chiwopsezo chanu cha matenda a mtima chimadalira pamlingo wapakati pa cholesterol yoyipa (LDL) ndi cholesterol yabwino (HDL). Malangizo aposachedwa akuwonetsa kuti cholesterol yomwe ili pansi pa 200 ndiyofunika, 200-239 ndiyolowera malire komanso yayikulu kuti 240 ndiyokwera. LDL yochepera 100 ndiyabwino, 100-129 pafupi mulingo woyenera, 130-159 malire, opitilira 160 okwera. HDL yochepera 40 imakuyika pachiwopsezo, ndipo kuwerengera zoposa 40 ndikofunikira.

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