Diary na asarar nauyi

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A cikin fitowar Mujallar Shafi ta Janairu 2002, Jill Sherer mai shekaru 38 ta ɗauki matsayin marubucin shafi na Loss Diary. Anan, Jill tayi magana game da ita "Abincin Ƙarshe" (karin kumallo, a wannan yanayin) kafin fara tafiya asarar nauyi. Sa'an nan, muna daki-daki daki-daki statistics fitness profile.

Lokacin Gaskiya

Daga Jill Sherer

Bayan makonni na aikawa cikin hotuna da rubuta samfurori, amsa tambayoyi, da mamaki, a ƙarshe na sami kalma cewa Gig ɗin Rashin Nauyin Shape nawa ne.

Don bikin, abokina Kathleen ya fitar da ni zuwa karin kumallo. Ga alama kawai dacewa: "Jibin Ƙarshe," (karin kumallo a wannan yanayin) don magana. Jin daɗi na ƙarshe kafin "Na ci gaba." Na sadu da ita a gidan abinci da aka shirya don cin pancakes na ayaba, latte tare da madara na gaske da gasa cuku.

Har sai da ma'aikaciyar ta kawo mana menus guda biyu, wato. Kathleen's tana da cikakken kwafi kuma mine gaba ɗaya babu, ba tare da bugu ba. Shin wannan alama ce daga sama ko kawai sa ido kan kasuwanci? Wanene ya sani, amma ya sa ni tunani. Kuma a maimakon batter da man shanu, na umarci kwai -fari omelet, busasshen alkama da ɗan ƙaramin latte.

Zan iya yi!

Menene waɗannan lambobin suke nufi?

A karon farko na Mujallar Siffar sabon Diary-Loss Diary ta Jill Sherer, nauyi da yawan kitsen jiki ba shine kawai kididdigar da aka jera a bayanan lafiyar Jill ba. Wancan ne saboda waɗancan lambobin ƙananan ƙanana ne na wuyar warwarewa na lafiya-da-dacewa. Don samun cikakkiyar ra'ayi game da ci gaban Jill, an haɗa wasu mahimman matakan kuma an haɗa su - ƙimarta mafi girma VO2, matakin motsa jiki na motsa jiki, hutun hawan jini da glucose. Don gaya muku duk abin da suke nufi, mun tattauna da Kathy Donofrio, B.S.N., MS, likitan ilimin motsa jiki wanda ke gudanar da gwajin Jill na VO2 a Asibitin Yarjejeniyar Sweden, da Mari Egan, MD, likitan Jill a Evanston Northwestern Healthcare, duka a Chicago.

Kiyasin kololuwar VO2 Wannan shine adadin iskar oxygen da jiki ke amfani da shi don samar da kuzari, wanda za'a iya auna shi ta hanyar gwajin motsa jiki mai ƙima. Gwajin yana lura da ƙimar zuciya, hawan jini da VO2; martanin ilimin lissafin jiki yana taimakawa ƙayyade matakin lafiyar zuciya na batun.

Misali, idan an kiyasta kololuwar VO2 na mutum yana a 40 ml/kg/min., yana nuna cewa ga kowane kilogiram na nauyin jiki, jikinta na iya amfani da milliliters 40 na oxygen a minti daya. Ƙarfin iskar oxygen yana ba da damar samar da makamashi mafi girma, don haka mafi girma VO2, mafi girma matakin lafiyar mutum.

Menene ake ɗaukar VO2 mai kyau? A matsakaita, ga mata, VO2 na ƙasa da 17 ml/kg/min. ana ɗaukar matakin ƙoshin lafiya, 17-24 ml/kg/min. ana la'akari da ƙasa da matsakaici, 25-34 ml/kg/min. matsakaici, 35-44 ml/kg/min. sama da matsakaici kuma ya fi 45ml/kg/min. m matakin dacewa. Akwai rufi zuwa VO2, wanda shine kusan 80 ml/kg/min.

Matsayin dacewa da VO2 an rarraba su ta shekaru da jinsi. Maza yawanci suna da VO2 mafi girma fiye da mata saboda suna ɗauke da ƙarin ƙwayar tsoka. Kuma ƙaramin mutum shine, mafi girma VO2 saboda yayin da muke tsufa, tare da salon zama na yau da kullun ko ƙarancin aiki, muna rasa ƙwayar tsoka da ikon cire iskar oxygen daga jini. (Bincike ya nuna manya waɗanda suka kasance masu aiki sosai suna fuskantar raguwa, amma mafi ƙarami.) Yawancin masu tseren marathon na maza suna da VO2 tsakanin 70-80 ml/kg/min.; ƴan gudun hijirar mata suna da ɗan ƙaramin VO2.

Submaximal graded exercise exercise Wannan gwajin motsa jiki ne na motsa jiki wanda batun ke tafiya a kan injin tuƙi ko kuma ya hau keken tsaye na mintuna 6-8 lokacin da ake auna bugun zuciya, hawan jini da yawan iskar oxygen. Ana amfani da martanin ilimin ilimin halittar ɗan adam game da motsa jiki don tantance ƙimarsa ko VO2 mafi girma, watau, matakin dacewa.

Hutawar hawan jini Wannan yana wakiltar matsa lamba a cikin tsarin jijiya; ya kamata ya zama ƙasa da 140/90. Ƙarfin systolic (140) yana ƙaruwa tare da motsa jiki kuma yana wakiltar matsin lamba a cikin jijiyoyin jijiyoyin jini lokacin da zuciya ta yi kwangila. Matsalolin diastolic (90) ya kasance ba ya canzawa yayin motsa jiki kuma yana wakiltar matsa lamba a cikin tsarin lokacin da zuciya ta saki. Gabaɗaya, waɗanda suka dace suna da ƙananan hawan jini a lokacin hutu da lokacin motsa jiki.

Glucose Wannan sigar carbon ce mai sauƙi guda shida da ake samu ta halitta a cikin 'ya'yan itace, zuma da jini. Yin kiba yana ƙara haɗarin kamuwa da ciwon sukari, yanayin da sukari ke haɓaka a cikin jini (a wasu kalmomin, glucose yana ƙaruwa). Gwajin glucose na iya taimakawa wajen tantance haɗarin ciwon sukari da gano ciwon sukari. Yawancin mutane suna da matakan glucose tsakanin 80-110; karatu fiye da 126 bayan azumi, ko fiye da 200 akan gwajin bazuwar, yana nuna majiyyaci na iya samun ciwon sukari. Motsa jiki yana inganta tsarin glucose a cikin jiki, don haka yana rage haɗarin ciwon sukari.

Cholesterol Wannan fatty acid ne wanda ke cikin jini a cikin manyan nau'i biyu, mai kyau mai kyau (lipoproteins masu yawa, ko HDL) da kuma mummunan fats (ƙananan lipoproteins, ko LDL). Adadi mai yawa na LDL yana da alaƙa da haɓaka cututtukan zuciya. Yawancin cholesterol a cikin jikin ku suna fitowa ne daga kitse da kitse a cikin abincinku, musamman nama, qwai, kiwo, biredi da kukis. Yawan cholesterol a cikin jinin ku na iya haɓaka haɗarin kamuwa da bugun zuciya ko bugun jini.

LDLs suna isar da cholesterol zuwa jikin ku; HDLs suna cire cholesterol daga jinin ku. Haɗarin ku don cututtukan zuciya ya dogara da wani ɓangare akan daidaituwa tsakanin mummunan cholesterol (LDL) da kyakkyawan cholesterol (HDL). Shawarwarin kwanan nan sun nuna cewa cholesterol a ƙasa da 200 yana da kyawawa, 200-239 yana kan iyaka kuma mafi girma shine 240 babba. LDL kasa da 100 shine mafi kyau, 100-129 kusa da mafi kyau, 130-159 iyakar iyaka, mafi girma fiye da 160. HDL kasa da 40 yana jefa ku cikin haɗari, kuma karatun da ya fi 40 yana da kyawawa.

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