5 Mahimman ƙididdiga don Rage nauyi

Wadatacce

• Bita don

A fuskarsa, asarar nauyi yana da sauƙi: Muddin kuna ƙona adadin kuzari fiye da yadda kuke ci, yakamata ku zubar da fam. Amma kusan duk wanda ya yi ƙoƙari ya dawo da kugu zai iya nuna makonni ko watanni lokacin da ba ya aiki haka. Kuna motsa jiki kamar ɗan iska kuma kuna ƙetare kwandon burodin don kawai ku sami wandon jeans ɗinku yana ƙara ƙarfi. Idan ba laifin na'urar bushewa ba - kuma ku amince da mu, ba haka bane - wataƙila kuna buƙatar bincika gaskiyar lissafi. Binciken da aka yi kwanan nan ya nuna cewa shahararrun hanyoyi da yawa don auna buƙatun kalori na iya zama ba daidai ba - kuma hakan yana haifar muku da sakamako. Anan shine sabon tunani akan mahimman ƙididdiga guda biyar don taimaka muku cimma burin asarar nauyi.

Huta metabolism rate

Akwai adadi mai yawa na gasa don ƙididdige ƙimar ku na hutawa (RMR) - adadin adadin kuzari da jikin ku ke ƙonawa cikin hutawa a cikin kwana ɗaya. Yayin da waɗannan ka'idodin suna ba da adadin adadin kuzari da za ku iya ci bisa la'akari da shekarun ku da nauyin ku, ma'auni da aka fi amfani da su sun fito ne daga binciken shekaru da yawa. A zahiri, wani bincike ya gano hanyoyin da aka kashe su kusan kashi 15 cikin ɗari, musamman a cikin mutane masu kiba. Duk ma'auni, har ma da waɗanda suka dogara da tsarin jiki, na iya wuce gona da iri ko ƙima yawan adadin kuzari da ya kamata ku ci, in ji David Nieman, Dr.PH, farfesa a fannin kiwon lafiya da kimiyyar motsa jiki a Jami'ar Jihar Appalachian da ke Boone, NC "Wasu mutane suna tunanin cewa suna raguwa kaɗan kaɗan, amma ba sa rage nauyi saboda har yanzu suna cin abinci da yawa. "

Lokacin da masana kimiyyar da ke nazarin metabolism sun buƙaci daidai, suna dogaro da “keɓaɓɓen keken” - babban kayan aiki wanda ke ƙididdige RMR gwargwadon yawan iskar oxygen da kuke shaka da carbon dioxide da kuke fitarwa. A baya, irin wannan fasaha tana da tsada kuma ba a samun ta. Amma wani kamfani na Golden, Colo., HealtheTech, kwanan nan yayi amfani da wannan ƙa'idar don ƙirƙirar BodyGem, gwajin numfashi mai sauƙi, wanda aka yi amfani da shi don kimanta metabolism a gyms da spas a duk faɗin ƙasar (shiga metabolicfingerprint .com don wurare).Kusan $40- $100, kuna samun sakamakon da ya goyi da ma'aunin gwal; Bincike ya gano BodyGem ya kashe da kashi 1 kawai.

Idan ba za ku iya samun gwajin BodyGem kusa da ku ba, juya zuwa shafi na 152 don ingantaccen tsarin da muka samo don ƙididdige RMR ɗin ku.

Ƙididdigar kalori na yau da kullun

Da zarar kun san RMR ɗin ku, har yanzu kuna buƙatar lissafin aikin motsa jiki don tantance adadin adadin kuzari da kuke kashewa kowace rana. Anan, ma'auni shine hanya mafi dacewa don auna konewar kalori. Haɗa RMR ɗin ku ta hanyar abubuwan da suka dace:

Idan kana zaune (kananan ko babu aiki) RMR X 1.2

Idan kuna ɗan aiki RMR X 1.375

Idan kuna aiki matsakaici (matsakaicin motsa jiki / wasanni sau 3-5 a mako) Bayani: RMR X 1.55

Idan kuna aiki sosai RMR X 1.725

Lambar da kuke samu tana wakiltar mafi ƙarancin adadin kuzari da kuke buƙatar ci kowace rana don kula da nauyin ku na yanzu. Masu bincike sun yi imanin cewa dole ne ku ƙone kusan adadin kuzari 3,500 don rasa fam na mai, don haka don rasa kilo 1 a mako, ƙimar asarar nauyi, kuna buƙatar cin abinci ko motsa jiki zuwa ga ƙarancin kalori 500 kowace rana. . Amma ko da kuna ƙididdige adadin kuzari sosai, tabbas kuna iya ƙima sosai kan yadda kuke ci. Wannan shine binciken Wanda Howell, Ph.D., fitaccen farfesa na kimiyyar abinci mai gina jiki a Jami'ar Arizona da ke Tucson, wanda ya umurci mahalarta binciken da su ci gaba da yin cikakken tarihin abinci na kimanin makonni biyu. Bayan an nuna yadda ake gane girman yanki da lissafin abubuwan kari kamar kofi mai kirim mai tsami da kayan miya na salad, har ma mafi yawan masu rikodi sun rasa kusan kashi 30 na adadin adadin kuzari na yau da kullun - bambancin har zuwa adadin kuzari 600, Howell ya gano.

Mafita? Tambayi aboki ko memba na iyali don taimaka muku samun ainihin. Wani bincike na baya-bayan nan da aka buga a cikin Jaridar British Nutrition gano cewa adadin kalori sun fi daidai idan wani ya kiyaye hanya.

Matsakaicin bugun zuciya

Matsakaicin bugun zuciya shine ma'auni na ikon jikin ku don amfani da iskar oxygen, kuma yana daidai da adadin lokutan da zuciyar ku zata buga a cikin minti daya idan kuna gudu da sauri kamar yadda zaku iya. Yayin da mafi madaidaicin gwaje-gwajen da ake yi a cikin dakin gwaje-gwaje, hanya mafi dacewa wajen tantance wannan lamba ta ƙunshi lissafin kwanan nan da masu bincike a Jami'ar Colorado a Boulder suka kirkira.

Hanyar da ta fi dacewa don lissafta matsakaicin bugun zuciya ita ce kawai rage shekarun ku daga 220. Amma lokacin da masana kimiyya suka yi nazari sosai kan wannan dabarar, sun gano cewa yana da nasaba da ƙididdige matsakaicin matsakaicin bugun zuciya a cikin matasa da kuma yin la'akari da shi a cikin fiye da shekaru. 40 rukuni. Don samun kyakkyawan ra'ayi game da ainihin matsakaicin bugun zuciyar ku, masu bincike yanzu suna ba da shawarar dabara mai zuwa: 208 - 0.7 x shekaru = ƙimar zuciya max. Misali, mace mai shekara 35 za ta sami matsakaicin bugun zuciya na 183.5. Dubi Ƙimar Zuciya ta Target (a ƙasa) don hanyoyin amfani da wannan adadi don ƙayyade madaidaicin ƙarfin motsa jiki don asarar nauyi.

Maƙasudin bugun zuciya

Myaya daga cikin tatsuniya mai ɗorewa game da motsa jiki don rasa nauyi shine ƙarancin motsa jiki - yin aiki a ƙasa da kashi 55 na mafi girman bugun zuciyar ku - shine mafi kyawun hanyar ƙona mai. Yayin da jikin ku ke ƙonewa mafi girma kashi na adadin kuzari daga mai lokacin da zuciyar ku ta ragu, yawan adadin adadin kuzari da kuke kashewa yayin motsa jiki shine abin ƙidayawa. A zahiri, wasu masana kimiyya sun yi imanin motsa jiki da ƙarfi yana ƙona ƙarin adadin kuzari duka a kan abin hawa da kashewa. Nazarin a mujallar Metabolism-Clinical da Gwaji yana ba da shawarar ƙona bayan motsa jiki ya ninka har sau uku (har zuwa 101? Awanni 2!) Ga waɗanda ke aiki da kashi 75 na iyakar bugun zuciyarsu fiye da waɗanda ke bakin tekun kashi 50 cikin ɗari.

To menene na ku lambar sihiri? Don masu farawa, yi nufin tsakanin kashi 50-70 na mafi girman bugun zuciyar ku (kawai ninka yawan bugun zuciyar ku da 0.5 da 0.7). Na'urar duba bugun zuciya tare da madaurin ƙirji, mai tsada tsakanin $80-$120, ita ce hanya mafi kyau don sanin ko kana cikin yankin da kake so (ziyara). zuciya ratemonitorsusa.com don kwatanta alamu da farashin). Amma bugun bugun zuciya akan injinan motsa jiki da yawa shine madaidaiciyar musaya, in ji Jim Zahniser, mai magana da yawun kayan aikin motsa jiki Precor Inc. a Woodinville, Wash. Suna aiki mafi kyau idan hannayenku sun ɗan huce da gumi (ruwa yana taimakawa gudanar da siginar lantarki daga zuciyar ku), hannayenku sun yi tsit kuma riƙonku yana da sauƙi, in ji shi.

Ya kamata ƙwararrun masu motsa jiki masu ci gaba su harba aƙalla kashi 70 na yawan bugun zuciyar su, amma kar su wuce kashi 92 cikin ɗari. A wannan lokacin, yawancin mu na ƙetare ƙofar iska, a cewar wani binciken kwanan nan da masu bincike a Jami'ar Birmingham, Ingila, suka yi, wanda ke nufin kusan duk ƙona kalori ɗinku ya fito ne daga carbohydrates da aka adana. Bayan kimanin sa'a guda a wannan taki (ya danganta da adadin carbs da kuke adanawa), tsokoki zasu ƙare da man fetur, yana sa ku fuskanci abin da 'yan wasa ke kira "buga bango." Za ku ji rauni da ɓacin rai, kuma za ku iya cewa sayonara don ci gaba da zaman juyi - ko gudun marathon ku.

Yawan kitse na jiki

Ba tare da motsa jiki ba, da zarar kun buge ranar haihuwar ku na 25th za ku fara rasa ƙwayar tsoka da kuma maye gurbin shi da mai a cikin adadin har zuwa kashi 3 a kowace shekara. Da shekara 60, macen da ba ta da aikin yi za ta iya yin awo daidai da yadda ta yi tana shekara 20, amma tana da kitsen jiki sau biyu. Kitsen jiki da ya wuce kima, musamman a wurare irin su ciki, ana ƙara gane shi a matsayin muhimmiyar haɗari ga masu kisa kamar cututtukan zuciya da ciwon sukari.

Wannan shine dalilin da ya sa yanzu masana ke ba da shawarar cewa mata su rage nauyin jiki a matsayin ma'aunin dacewa kuma su kalli tsarin jikin a matsayin mafi kyawun ma'aunin lafiyar su. Hanya mafi inganci kuma madaidaiciya don auna kitsen jiki shine gwajin caliper mai lanƙwasa fata. Wannan na iya zama daidai da kashi 96 daidai idan ana amfani da matsakaicin gwaji uku kuma ƙwararren masani ne yayi shi. Ana ba da gwajin a mafi yawan wuraren motsa jiki. Koyaya, sakamakon mutane masu launi na iya karkatar da ƙarin kashi 1-3 saboda dabarun da aka fi amfani da su a kulab ɗin kiwon lafiya an samo su ne daga binciken da aka yi da farko akan batutuwan fari.

Don ingantaccen dacewa, binciken kwanan nan a Likitan da Magungunan Wasanni yana nuna madaidaicin adadin kitse na jiki tsakanin 16 da 25. Kasa da kashi 12 na iya zama haɗari ga lafiyar ku, yayin da fiye da kashi 32 cikin ɗari yana sanya ku cikin haɗarin kamuwa da cuta da ɗan gajeren rayuwa.

Bita don