Idayari yokwehlisa isisindo

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Kumagazini kaJanuwari 2002 weShape Magazine, uJill Sherer oneminyaka engama-38 uthatha izintambo njengombhali wekholamu le-Weight Loss Diary. Lapha, uJill ukhuluma nge- "Supper Last" yakhe (ibhulakufesi, kulokhu) ngaphambi kokuqala uhambo lokwehlisa isisindo. Bese, sichaza ngezibalo zephrofayela yokufaneleka kwakhe.

Umzuzu Weqiniso

NguJill Sherer

Ngemva kwamasonto amaningi ngithumela izithombe futhi ngibhala amasampula, ngiphendula imibuzo, futhi ngizibuza, ngigcine ngizwile ukuthi i-Shape Weight Loss Diary Diary ingeyami.

Ukuze sigubhe, umngane wami u-Kathleen wangikhiphela isidlo sasekuseni. Kubonakala kufaneleka kuphela: "Isidlo Sokugcina," (ibhulakufesi kuleli cala) ngomqondo ongokomfanekiso. Ukuzitika kokugcina ngaphambi kokuthi "ngiqhubeke." Ngihlangane naye endaweni yokudlela ngilungele ukudla ama-pancake ebhanana, i-latte enebisi langempela noshizi.

Kuze kube uweta usinikeze amamenyu amabili, okungukuthi. EkaKathleen yayinesileti esigcwele samakhophi futhi eyami yayingenalutho, ingaphrintiwe. Ingabe lolu bekuwuphawu oluvela phezulu noma nje ukwengamela ibhizinisi? Kwazi bani, kepha kungenze ngacabanga. Futhi esikhundleni se-batter nebhotela, ngiyale i-omelet yeqanda - elimhlophe, ubhontshisi owomile kakolweni kanye ne-skim latte.

Ngingakwazi ukuyenza!

Zisho ukuthini lezo zinombolo?

Ekuqaleni kwe-Diary Weight Loss Diary eyenziwe nguJill Sherer, amaphesenti wesisindo namafutha omzimba akuzona kuphela izibalo ezisohlwini lwephrofayili kaJill yokuqina. Lokho kungenxa yokuthi lezo zinombolo ziyizingcezu ezincane zephazili yezempilo nokufaneleka. Ukuze uthole umbono onembe kakhudlwana ngenqubekelaphambili kaJill, ezinye izinyathelo ezibalulekile nazo zifakiwe - isilinganiso sakhe esiphakeme esilinganiselwe se-VO2, izinga lokuqina lokuvivinya umzimba, ukuphumula komfutho wegazi kanye noshukela. Ukukutshela ukuthi bonke basho ukuthini, sikhulume noKathy Donofrio, B.S.N., MS, udokotela wezokuzivocavoca umzimba ohlola izivivinyo zikaJill VO2 eSweden Covenant Hospital, noMari Egan, MD, udokotela kaJill e-Evanston Northwestern Healthcare, bobabili eChicago.

Isilinganiso esiphakeme se-VO2 Leli inani lomoya-mpilo osetshenziswa umzimba ukuze ukhiqize amandla, angakalwa ngokuhlolwa kokuvivinya umzimba okusezingeni eliphansi. Isivivinyo siqapha ukushaya kwenhliziyo, umfutho wegazi kanye ne-VO2; ukuphendula komzimba kusiza ukunquma izinga lokufaneleka kwenhliziyo nemithambo yegazi.

Isibonelo, uma inani eliphakeme lomuntu i-VO2 likwi-40 ml / kg / min., Kukhombisa ukuthi kukhilogremu ngalinye lesisindo somzimba, umzimba wakhe uyakwazi ukusebenzisa ama-millilitre angama-40 oksijini ngomzuzu. Amandla omoya-mpilo aphezulu avumela ukukhiqizwa kwamandla aphezulu, ngakho-ke uma iphakama i-VO2, izinga lokufaneleka lomuntu liba likhulu.

Yini ebhekwa njenge-VO2 enhle? Ngokwesilinganiso, kwabesifazane, i-VO2 engaphansi kuka-17 ml / kg / min. kuthathwa njengezinga lokufaneleka eliphansi, 17-24 ml/kg/min. kubhekwa ngezansi kwesilinganiso, 25-34 ml / kg / min. isilinganiso, 35-44 ml / kg / min. ngenhla kwesilinganiso nangaphezulu kuka-45ml / kg / min. izinga lokuqina elihle kakhulu. Kukhona usilingi ku-VO2, okungama-80 ml/kg/min.

Izinga lokuqina ne-VO2 zihlukaniswa ngeminyaka nobulili. Abesilisa bavamise ukuba ne-VO2 ephezulu kunabesifazane ngoba bathwala imisipha eminingi. Futhi uma umuntu esemncane, iphakama i-VO2 ngoba njengoba sikhula, ngokuhlala phansi okujwayelekile noma indlela yokuphila engasebenzi kangako, silahlekelwa yisisindo somzimba namandla okukhipha umoya-mpilo egazini. (Ucwaningo lubonisa abantu abadala abahlala bekhuthele kakhulu umuzwa wokwehla, kodwa omncane kakhulu.) Iningi labagijimi bemarathon besilisa elite bane-VO2 ephakathi kuka-70-80 ml/kg/min.; abagijimi besifazane abasezingeni eliphezulu bane-VO2 ephansi kancane.

Ukuhlolwa kokuzivocavoca okusezingeni eliphansi Lokhu ukuhlolwa kokucindezeleka kokuzivocavoca lapho ophathwayo ehamba phezu kwe-treadmill noma egibele ibhayisikili elimile imizuzu engu-6-8 lapho ukushaya kwenhliziyo, umfutho wegazi kanye nokusetshenziswa komoyampilo kulinganiswa. Impendulo yomzimba esihlokweni sokuzivocavoca isetshenziselwa ukunquma inani lakhe elilinganisiwe le-VO2, okungukuthi, izinga lokuqina.

Ukuphumula komfutho wegazi Lokhu kubonisa ingcindezi ohlelweni lwemithambo; kufanele ibe ngaphansi kuka-140/90. Umfutho we-systolic (140) uyanda ngokuzivocavoca futhi umele umfutho emithanjeni lapho inhliziyo ifinyela. Umfutho we-diastolic (90) uhlala ungashintshi ngesikhathi sokuzivocavoca futhi umele ingcindezi ohlelweni lapho inhliziyo iphumule. Ngokuvamile, labo abafanelekile banomfutho wegazi ophansi kokubili ngesikhathi sokuphumula nangesikhathi sokuzivocavoca.

Ishukela Lesi ushukela olula wekhabhoni oyisithupha otholakala ngokwemvelo ezithelweni, uju nasegazini. Ukukhuluphala ngokweqile kwandisa ingozi yesifo sikashukela, isimo lapho ushukela unqwabelana egazini (ngamanye amazwi, ukwanda kweglucose). Ukuhlolwa kwe-glucose kungasiza ekuhloleni ubungozi besifo sikashukela nokuthola isifo sikashukela. Abantu abaningi banamazinga eglucose aphakathi kuka-80-110; ukufunda okungaphezu kuka-126 ngemuva kokuzila ukudla, noma okungaphezu kuka-200 ekuhlolweni okungahleliwe, kubonisa ukuthi isiguli singase sibe nesifo sikashukela. Ukuzivocavoca kuthuthukisa ukulawulwa kwe-glucose emzimbeni, ngaleyo ndlela kunciphisa ingozi yesifo sikashukela.

I-Cholesterol Le yi-fatty acid ekhona egazini ngezindlela ezimbili ezinkulu, amafutha amahle (high-density lipoproteins, noma i-HDL) namafutha amabi (low-density lipoproteins, noma i-LDL). Inani elikhulu le-LDL lihlotshaniswa nokukhula kwesifo senhliziyo. Iningi le-cholesterol emzimbeni wakho livela emafutheni agcwele kanye nashintshayo ekudleni kwakho, ikakhulukazi inyama, amaqanda, ubisi, amakhekhe namakhekhe. I-cholesterol eningi kakhulu egazini lakho ingakhuphula ingozi yokuhlaselwa yinhliziyo noma unhlangothi.

Ama-LDL aletha i-cholesterol emzimbeni wakho; Ama-HDL asusa i-cholesterol egazini lakho. Ingozi yakho yesifo senhliziyo incike ngokwengxenye ebhalansini phakathi kwe-cholesterol embi (LDL) kanye ne-cholesterol enhle (HDL). Izincomo zakamuva zikhomba ukuthi i-cholesterol engaphansi kwama-200 iyathandeka, i-200-239 ingumngcele futhi kukhulu ukuthi i-240 iphezulu. I-LDL engaphansi kuka-100 ilungile, i-100-129 iseduze kokulungile, i-130-159 yomngcele, ingaphezulu kuka-160 phezulu. I-HDL engaphansi kuka-40 ikubeka engcupheni, futhi ukufunda okungaphezu kuka-40 kuyafiseleka.

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