labarai

Tsarin kwayoyin halitta na iya bayyana bambancin tasirin motsa jiki.

Mun san cewa motsa jiki kadai ba ya yin cikakken bayanin halin mutum na kiba. Don bincika yuwuwar tushen kwayoyin halitta don aƙalla wasu bambance-bambance, masu binciken sunyi amfani da matakai da bayanan kwayoyin halitta daga bayanan yawan jama'a a Amurka. Mun yi amfani da sanannun loci daga binciken ƙungiyar genome-fadi na baya don kafa ƙimar haɗarin polygenic (PRS) na 3,100 manya na zuriyar Turai (tsaka-tsaki, shekaru 53) waɗanda ba su da kiba a asali (ma'auni na jiki na tsakiya, ≈24.5 kg / m2) don ƙayyade haɗarin ƙwayoyin cuta don kiba.

A asali, mahalarta suna da tsaka-tsaki na matakan 8,300 a kowace rana da matsakaicin matsakaici na shekaru 5.4, a lokacin 13% na mahalarta a cikin mafi ƙasƙanci na PRS quartile da 43% na mahalarta a cikin mafi girman quartile PRS sun haɓaka kiba. Dukansu adadin matakan da kuma PRS quartile suna da alaƙa da haɗarin kiba. Misali, ɗan takara a cikin kashi 75 na haɗarin PRS zai buƙaci ɗaukar ƙarin matakai 2,280 a kowace rana fiye da ɗan takara a cikin kashi 50 don cimma raguwar haɗarin dangi iri ɗaya. Akasin haka, ɗan takara a cikin kashi 25th na iya tafiya ƴan matakai 3,660 a kowace rana fiye da ɗan takara a cikin kashi 50 kuma har yanzu yana samun raguwar haɗarin dangi iri ɗaya.

Cin abinci yana da mahimmanci a cikin kiba, kuma wannan bincike bai magance shi ba. Binciken ya cire mahalarta waɗanda suka zama masu kiba a cikin watanni shida na farkon binciken, wanda ya rage (amma ba ya kawar da) yiwuwar juyar da dalili, don haka ƙarfafa amincewa da sakamakon. Waɗannan sakamakon sun shafi marasa lafiya ne kawai na zuriyar Turai, wanda kuma iyakance ne. Duk da waɗannan ƙuntatawa, waɗannan sakamakon na iya taimakawa likitocin su bayyana wa marasa lafiya dalilin da yasa mutane daban-daban waɗanda ke ɗaukar matakai iri ɗaya suna da sakamako daban-daban. Idan mai haƙuri yana tafiya 8,000 zuwa 10,000 matakai a kowace rana kamar yadda aka ba da shawarar, amma har yanzu yana samun nauyi (don haka PRS na iya zama mafi girma), suna iya buƙatar ƙara yawan ayyukan su ta hanyar 3,000 zuwa 4,000 matakai kowace rana.

Rage Nauyin Kimiyance

01. Cin abinci akai-akai da adadi

Don kula da karin kumallo, kada ku rasa abinci

Kada ku ci abincin dare da latti

Ana ba da shawarar abincin dare tsakanin 17:00 da 19:00

Kada ku ci abinci bayan abincin dare

Amma zaka iya sha.

02, rage cin ciye-ciye, sha ƙarancin abin sha

Ko a gida ko a waje cin abinci

Ya kamata yayi ƙoƙari don cimma matsakaicin abinci, cakuda kimiyya

Kar a ci abinci da yawa

Sarrafa bazuwar abun ciye-ciye da abubuwan sha

Guji abincin dare na dare

03, a ci abinci a hankali

Ku ci abinci iri ɗaya

Cin abinci a hankali yana taimakawa wajen rage yawan adadin da ake ci

Rage gudu

Yana iya ƙara jin cikawa kuma yana rage yunwa

04. Canja tsarin abinci daidai

Ku ci bisa ga tsari na "kayan lambu, nama da abinci mai mahimmanci"

Yana taimakawa rage cin abinci mai ƙarfi

Banda cin abinci
Ga wasu shawarwari don rage kiba

Barci

Sau da yawa ku tsaya a makara, rashin barci, aiki mara kyau da hutawa

Yana iya haifar da cututtuka na endocrine

Metabolism na kitse mara kyau, yana haifar da "yawan aiki"

Ya kamata marasa lafiya masu kiba su bi rhythms circadian

Yi barci kamar sa'o'i 7 a rana

wasanni

Rashin isa ko rashin aikin jiki

Da kuma zaman zama, a tsaye

Yana da mahimmanci dalili na faruwar kiba

Ka'idar motsa jiki don marasa lafiya masu kiba su rasa nauyi shine

Matsakaici da ƙananan ƙarfin motsa jiki na motsa jiki shine babban, juriya motsa jiki shine mataimaki

Minti 150 zuwa 300 a kowane mako

Matsakaicin ƙarfin motsa jiki na motsa jiki

Yi motsa jiki aƙalla sau ɗaya kowace rana kwanaki 5 zuwa 7 a mako

Juriya motsa jiki 2 zuwa 3 kwanaki a mako

Minti 10 zuwa 20 kowace rana

Amfanin makamashi shine 2000kcal ko fiye a kowane mako ta hanyar motsa jiki

Zauna ƙasa

Yin zuzzurfan tunani na yau da kullun da lokacin kallo mara kyau

Ya kamata a sarrafa shi a cikin sa'o'i 2 zuwa 4

Don dogon zama ko ma'aikatan tebur

Tashi da motsawa na minti 3-5 kowace awa