Nauyin Ku Na Halitta Ne? Ga Yarjejeniyar

Wadatacce

• Weight da Genetics 101
• Yadda Halittar Halitta ke Tasirin Metabolism
• Genetics da Rage nauyi
• Yadda Ake Neman Kiwon Lafiya
• Bita don

Kuna iya samun murmushin ku da saurin daidaita ido da ido daga mahaifiyar ku, da launin gashin ku da ɗabi'un ku daga mahaifin ku-amma shin nauyin nauyin ku shine, shima, kamar waɗannan sauran halayen?

Idan kun kasance kuna gwagwarmaya tare da tsarin jikin ku (saboda yana da gaske game da wannan, ba nauyi ba) - kuma dangin ku ma - yana iya zama da sauƙi a zargi nauyi ko kiba akan kwayoyin halitta. Amma shin da gaske kwayoyin halittar ku sun kaddara ku zama daya daga cikin kashi 33 na Amurkawa masu kiba ko kashi 38 cikin dari masu kiba?

Ya juya, amsar ita ce a'a, amma akwai ƙarin tabbaci na kimiyya na maƙasudi inda rasa nauyi - da kiyaye shi - yana samun ƙarin wahala.

Weight da Genetics 101

Yayin da ɗaruruwan kwayoyin halitta ke shafar nauyi a cikin ƙananan hanyoyi, sanannun maye gurbi da yawa suna gudana a cikin iyalai kuma suna bayyana don ƙaddamar da mutane zuwa kiba. (Waɗannan maye gurbi ba a bincika su akai-akai don haka, don haka kada ku yi tsammanin likitan ku zai buɗe su a gwajin jinin ku na shekara-shekara.)

Misali, mutumin da aka ƙaddara don samun nauyi zai sha wahala sosai wajen sarrafa yunwa-wasu daga cikin maye gurɓin halittar sun haɗa da juriya ga yunƙurin hana yunwar leptin-da mawuyacin lokacin rasa nauyi sau ɗaya lokacin da aka samu fiye da wani ba tare da wannan kwayar halitta ba. kayan shafa.

Wancan ya ce, yadda kwayoyin halittar ku ke bayyana kansu na iya kasancewa a gare ku. Howard Eisenson, MD, Babban Daraktan Cibiyar Duke Diet & Fitness Center ya ce "Ba a fahimci kwayoyin halittar kiba sosai." Ya nuna cewa bincike ya nuna cewa kwayoyin halitta sun kai kashi 50 zuwa 70 cikin dari na bambancin nauyin mu. Wannan yana nufin, koda kun mallaki kwayoyin halittar da ke tsinkayar ku don ku zama masu nauyi mafi girma, ba ta wata hanyar da aka yi. "Don kawai wani yana da kiba mai yawa a cikin iyalinsa ba yana nufin ba makawa za su haɓaka ta," in ji Dokta Eisenson. Ko da a cikin mutanen da ke da dabi'ar kwayoyin halitta zuwa kiba, akwai mutanen da suka rage a cikin ƙananan nauyin nauyi. (ICYMI: Hotunan Canjin Wannan Matar sun Nuna Cewa Rage Kiba rabin Yaki ne)

Yadda Halittar Halitta ke Tasirin Metabolism

Yana ƙarawa zuwa wannan: Hanya mafi kyau don guje wa kiba shine kiyaye nauyin lafiya da fari. Sabuwar binciken yana fallasa dalilan da yasa da zarar ka rasa nauyi, dole ne ku ci ƙasa da motsa jiki don kawai kula da jikin ku a sabon, ƙananan nauyi fiye da yadda wani a tsayi da nauyi wanda bai taɓa yin nauyi ba - da gaske , rage cin abinci har tsawon rayuwar ku kawai don karya. (Mai alaƙa: Gaskiyar Ƙarfafa Nauyi Bayan Babban Rasa)

Wannan saboda ainihin aikin rage nauyi yana sanya jikin ku cikin yanayin rashin ƙarfi-na tsawon lokaci, babu wanda ya tabbata. Don haka, kuna buƙatar ƙarancin adadin kuzari don kawai ku ci gaba da ƙaranci, koda kuwa ba kuna ƙoƙarin rasawa ba. "Akwai hukuncin da za a biya saboda kasancewa mai kiba," in ji James O. Hill, Ph.D., babban darektan Cibiyar Kiwon Lafiya da Lafiya ta Anschutz a Jami'ar Colorado.

Kuna biyan wani abu na azaba, kodayake wataƙila mafi ƙanƙanta ne, ko da kun kasance masu kiba ne kawai, in ji Joseph Proietto, MD, mai bincike kuma likita a Jami'ar Melbourne a Ostiraliya. Nazarinsa, wanda aka buga a cikin Jaridar New England Journal of Medicine, yana ba da shawarar cewa idan kuka rasa kashi 10 na nauyin jikinta-daga, alal misali, fam 150 zuwa fam 135-akwai canji mai ɗorewa a cikin matakan hormones masu sarrafa yunwa wanda zai sa ku nemi abinci. "Jiki yana so ya kare wannan tsohon nauyi mai nauyi da kuka samu, kuma yana da ingantattun hanyoyin cimma hakan," in ji Dokta Proietto. Da zaran ka sauke garkuwarka, nauyin yana sake dawowa saboda metabolism ba ya aiki yadda yakamata. Shi ya sa rasa nauyi mai yawa da kiyaye shi yana faruwa ba da daɗewa ba. (Ƙari a nan: Shin da gaske za ku iya hanzarta haɓaka metabolism?)

Genetics da Rage nauyi

A halin yanzu, ƙila za ku yanke kauna cewa waɗancan fam guda 15 da kuka yi fama da su babu makawa za su dawo. Amma kar ka karaya. Kawai sanin cewa za ku yi amfani da kanku akai-akai ya fi rabin yakin.

"Kowa a cikin filina yanzu ya yarda cewa rigakafin cutar hawan jini shine hanyar da za mu mayar da hankali ga kokarinmu," in ji Steven Heymsfield, MD, babban darektan Pennington. Wannan daidai ne: Gaskiya mai sauƙi cewa kuna kiyaye nauyin ku, koda kuwa ba shine burin ku ba amma yana kusa da lafiya, babban nasara ne kuma zai sa ku gaba da wasan kuna mamakin yadda za ku rasa nauyi tare da miyagun kwayoyin halitta. "Ku ci daidai kuma ku motsa jiki; ko da kun yi waɗannan abubuwan kuma ba ku rasa nauyi ba, za ku kasance da lafiya," in ji Dr. Heymsfield. (Saboda, tunatarwa, nauyi baya daidaita matsayin lafiya.)

'Yan fam sun fi sauƙi don magance su. "Za ku iya rasa kashi 5 ko fiye na nauyin jikin ku kuma tare da ɗan ƙoƙari, ku kiyaye wannan," in ji Frank Greenway, MD, masanin ilimin endocrinologist a Cibiyar Nazarin Biomedical Pennington. Cin abinci daidai shine mabuɗin don rasa nauyi, motsa jiki shine mabuɗin don kiyayewa.

Idan ba ku yi nauyi da yawa ba, "ba lallai ne ku yi kamar wanda ke da nauyi ba," in ji Dokta Hill. "Ba ya ɗaukar minti 90 na motsa jiki a rana don hana haɓakar nauyi, amma yana iya ɗaukar haka don rage nauyin fam idan kun rasa su. Ba daidai ba ne, amma haka yake."

Babban asara mai nauyi kuma zai iya sa homoninku ya tafi haywire. Binciken Dr. kuna jin yunwa koda jikin ku baya buƙatar mai.

Lokacin da dole ne ku kula da abinci na dogon lokaci, hankalinku yana wasa da dabaru. Yayin da kuka fara cin abinci, in ji John R. Speakman, Ph.D., na Cibiyar Kimiyyar Halittu da Muhalli a Scotland, jikin ku yana hurawa ta wurin ajiyar glycogen da zubar da nauyin ruwan da aka adana glycogen da shi, don haka sikelin yana nuna babban digo. "Nazari a cikin dakin gwaje-gwaje sun nuna cewa idan kun ci gaba da cin abinci, asarar nauyi bayan wannan digo na farko yana da kyau sosai kuma baya isa tudu," in ji shi. Amma a cikin duniyar gaske, saboda asarar nauyi ya bayyana yana raguwa, mutane sukan rasa azamarsu kuma sun zama marasa ƙarfi tare da abincin su fiye da waɗanda makonnin farko, ta haka ne ke haifar da wani fili na ainihi. (Ƙari a nan: Yadda za a Dakatar da Abincin Yo-Yo Sau ɗaya da Na Duk)

Yadda Ake Neman Kiwon Lafiya

Idan za ku iya amfani da rasa 'yan lbs don nemo nauyin farin cikin ku, ɗauki wahayi daga Rajistar Kula da Nauyi na Kasa, cibiyar tattara bayanai da ke binciken waɗanda suka rasa aƙalla fam 30 kuma suka kashe ta.

• Sabunta ƙarfin ku. "Abin da ya ƙarfafa su su fara rasa nauyi bazai zama daidai da abin da ke taimaka musu su kashe shi ba," in ji Hill, wanda ya haɗu da rajistar. Tsoron lafiyar na iya haifar da asarar farko, alal misali, amma sanya rigunan da suke so na iya zama dalilin daga baya.
• Canja zuwa ƙarfin horo. Duk da cewa babu bayanai da yawa akan wannan, Hill ya ce, yana da ma'ana cewa ƙarfin horon da waɗannan masu kula da su ke yi, shine abin da ke cikin ikon su na kasancewa a cikin ƙananan nauyin su. "Yana taimakawa gina tsoka da hana asarar tsoka, kuma, tabbas, tsokar tana ƙona kalori," in ji shi. Farawa kawai? Gwada wannan tsarin horon ƙarfi mara tsoro don masu farawa. (Bincike ya nuna HIIT na iya zama kayan aiki a ƙoƙarin asarar nauyi kuma.)
• Motsa jiki kusa da kullun kamar yadda zaku iya. Ayyukan motsa jiki na nasara slimmers "daga mintuna 30 a rana zuwa 90, amma matsakaita kusan 60," in ji Hill. (Amma ka tuna, kwanakin hutu masu aiki suna da mahimmanci, ma.)
• Daura motsa jiki zuwa wani abu mai ma'ana a gare ku. "Wata mata ta ce tana ba da lokaci don ruhaniya kowace rana, kuma a wannan lokacin na musamman, tana tafiya tana yin tunani," in ji Hill. Yawancin masu kula da dogon lokaci, in ji shi, har ma da canza ayyukansu kuma su zama masu cin abinci ko masu horo.

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