iindaba

I-Genetic predisposition inokuchaza umahluko kwisiphumo sokuzivocavoca.

Siyazi ukuba imithambo iyodwa ayiluchazi ngokupheleleyo utyekelo lomntu lokutyeba ngokugqithiseleyo. Ukuphonononga isiseko esinokubakho sofuzo ubuncinci bezinye iiyantlukwano, abaphandi basebenzise amanyathelo kunye neenkcukacha zofuzo kwi-dataset yabemi e-United States. Sasebenzisa i-loci eyaziwayo ukusuka kuphando lwangaphambili lwe-genome-wide association ukuseka i-polygenic risk score (PRS) ikota ye-3,100 yabantu abadala baseYurophu (iminyaka yobudala ephakathi, iminyaka eyi-53) ababengatyebanga kwisiseko (i-median body mass index, ≈24.5 kg/m2) ukumisela umngcipheko wemfuza wokutyeba.

Ekuqaleni, abathathi-nxaxheba babene-median yamanyathelo e-8,300 ngosuku kunye nokulandelwa okuphakathi kweminyaka eyi-5.4, ngelo xesha i-13% yabathathi-nxaxheba kwi-quartile ephantsi ye-PRS kunye ne-43% yabathathi-nxaxheba kwi-quartile ephezulu ye-PRS iphuhlise ukutyeba. Zombini inani lamanyathelo kunye ne-PRS quartile zayanyaniswa nomngcipheko wokutyeba. Umzekelo, umthathi-nxaxheba kwi-75th percentile yomngcipheko we-PRS kuya kufuneka athathe amanyathelo angama-2,280 ngaphezulu ngosuku kunomthathi-nxaxheba kwipesenti yama-50 ukuphumeza ukuncipha okufanayo komngcipheko. Ngokwahlukileyo, umthathi-nxaxheba kwi-percentile ye-25 unokuhamba nge-3,660 amanyathelo ambalwa ngosuku kunomthathi-nxaxheba kwi-50 yepesenti kwaye aphumelele ukunciphisa umngcipheko ofanayo.

Ukutya kokutya yinto ebalulekileyo ekutyebeni, kwaye olu hlalutyo aluzange luyilungise. Uhlalutyo lungabandakanyi abathathi-nxaxheba abaye batyeba kakhulu kwiinyanga ezintandathu zokuqala kophononongo, olunciphisa (kodwa alupheli) ukuba nokwenzeka kokubuyisela umva, ngoko komeleza ukuzithemba kweziphumo. Ezi ziphumo zisebenza kuphela kwizigulana eziyinzalelwane yaseYurophu, ekwangumda. Nangona le mida, ezi ziphumo zinokunceda oogqirha bachaze izigulane ukuba kutheni abantu abahlukeneyo abathatha inani elifanayo lamanyathelo baneziphumo ezahlukeneyo. Ukuba isigulana sihamba ngamanyathelo angama-8,000 ukuya kwali-10,000 ngosuku njengoko kunconyiwe, kodwa sekunjalo sityebe ngakumbi (ngoko iPRS isenokuba phezulu), kusenokufuneka sandise umsebenzi waso ngamanyathelo angama-3,000 ukuya kuma-4,000 ngosuku.

Ukwehlisa Ubunzima ngokweNzululwazi

01. Yidla rhoqo kwaye ngokobungakanani

Ukunikela ingqalelo kwisidlo sakusasa, ungaphuthelwa ukutya

Musa ukutya isidlo sangokuhlwa kakhulu

Isidlo sangokuhlwa siyacetyiswa phakathi kwe-17:00 kunye ne-19:00

Ungatyi nakuphi na ukutya emva kwesidlo sangokuhlwa

Kodwa ungasela.

02, utye amashwamshwam amancinci, usele iziselo ezincinci

Nokuba kusekhaya okanye ukutya ngaphandle

Kufuneka uzame ukufumana ukutya okuphakathi, umxube wesayensi

Musa ukutya kakhulu

Lawula amashwamshwam kunye neziselo

Kuphephe ukutya kwasebusuku

03, ukutya kufuneka kutye kancinci

Yitya ukutya okufanayo

Ukutya ngokucothayo kunceda ekunciphiseni isixa esipheleleyo esityiweyo

Yehlisa isantya

Inokunyusa iimvakalelo zokuhlutha kunye nokunciphisa indlala

04. Guqula iodolo yezidlo ngokufanelekileyo

Yitya ngokomyalelo "wemifuno, inyama kunye nokutya okusisiseko"

Inceda ukunciphisa ukutyiwa kokutya okune-eneji ephezulu

Ukongeza kokutya
Nanga amanye amacebiso okunciphisa umzimba

Lala

Amaxesha amaninzi ukuhlala kude kube sebusuku, ukungabikho kokulala, umsebenzi ongaqhelekanga kunye nokuphumla

Inokubangela ukuphazamiseka kwe-endocrine

Imetabolism yamafutha engaqhelekanga, ekhokelela "kumsebenzi omninzi"

Izigulana ezityebileyo kufuneka zilandele izingqisho ze-circadian

Fumana malunga neeyure ezisi-7 zokulala ngosuku

ezemidlalo

Ukungonelanga okanye ukungabikho komsebenzi womzimba

Kwaye ubomi obungahlaliyo, obuzinzileyo

Ngaba sisizathu esibalulekileyo sokwenzeka kokutyeba

Umgaqo wokuzilolonga kwizigulane ezityebileyo ukuba unciphise umzimba

Umthambo ophakathi kunye nophantsi wokuqina kwe-aerobic yeyona nto iphambili, umthambo wokuxhathisa yeyona nto incedisayo

150 ukuya 300 imizuzu ngeveki

Umthambo ophakathi wokuqina

Yenza umthambo kanye kanye yonke imihla 5 ukuya 7 iintsuku ngeveki

Umthambo wokuchasa iintsuku ezi-2 ukuya kwezi-3 ngeveki

Imizuzu eli-10 ukuya kwengama-20 yonke imihla

Ukusetyenziswa kwamandla yi-2000kcal okanye ngaphezulu ngeveki ngokuzilolonga

Hlala kancinci

Ukucamngca kwemihla ngemihla kunye nexesha lokujonga nje

Kufuneka ilawulwe kwiiyure ezi-2 ukuya kwezi-4

Kukuhlala ixesha elide okanye abasebenzi bedesika

Phakama uhambe imizuzu emi-3-5 rhoqo ngeyure