Dzimwe nguva tinoshandisa simba rakawandisa kubvisa makirogiramu mashoma. Aya mapondo anowedzera zvechokwadi here? Uye chirevo "uremu hwakajairwa" chinorevei?
Hapana kana mukuru mumwechete anonyepedzera kukura kusvika pamasendimita 170 kana kureba kwake kuri, toti, 160. Kana kudzikisa kukura kwetsoka yake - iti, kubva pamakumi mana kusvika makumi matatu nematanhatu. Zvisinei, vanhu vazhinji vanowanzo shandura huremu hwavo uye vhoriyamu. Kunyange kuedza kwese kungave kusingabatsiri: "40% chete yevanhu vakarasikirwa nehuremu nekuda kwekudya kunovhiringidza vanouchengeta pazinga iri kweinenge gore," anodaro chiremba wezvepfungwa Natalia Rostova.
"Sayenzi yakaratidza kuti huremu hwedu hwakatemerwa nehupenyu," anotsanangura weItaly psychotherapist, wezvehutano uye endocrinologist Riccardo Dalle Grave *. - Muviri wedu unozvigadzirisa wega huwandu hweyakafetwa uye yakaburitswa macalorie - nekudaro, muviri unozvimiririra unosarudza icho huremu hwedu "hwepanyama", unonzi nemasayendisiti "set set", ndiko kuti, huremu hwakagadzikana hwemunhu kana achidya, achiteerera muviri kunzwa nzara “. Nekudaro, kune vamwe, huremu hwakaiswa mukati me50 kg, kune vamwe inosvika 60, 70, 80 uye nezvimwe. Nei izvi zvichiitika?
Zvikamu zvitatu
"Ongororo yegenome yakaratidza majini mazana mana nemakumi matatu anowedzera njodzi yekurema zvakanyanya," anodaro Dalle Grave. "Asi tsika yekuwedzera huremu inoenderana nemagariro netsika nemagariro edu, uko chikafu chiri chakanyanyisa, chisina kujairika uye chisina kuenzana." Wese munhu ane hanya nekuwedzererwa anogona kuve akapatsanurwa muzvikamu zvitatu.
"Zvinotarisirwa kufutisa" vanhu vane yakakwira seti yezvikonzero zvemajini, izvo zvinosanganisira hunhu hwehomoni. "Zvinofungidzirwa kuti vanhu vakafutisa vanodya zvakanyanya uye vane chishuwo chidiki chekuramba chikafu," anodaro Dalle Grave. - Zvisinei, zvese hazvina kudaro chaizvo: yega yega 19 pa20 vakapindura vanoratidza kuti vanodya sevamwe vese, asi huremu hwavo hunoramba hwakakwira. Uku ndiko kusarongeka kwemetabolism: zvakakodzera kurasikirwa nemakirogiramu ekutanga, adipose tishu inoderedza kugadzirwa kwe leptin, iko kunonzwa kunzwa kwekuguta, uye chishuwo chinowedzera. "
Boka rinotevera - "risina kugadzikana", ivo vanosiyaniswa nekuchinja kukuru mukurema pamatanho akasiyana ehupenyu. Kushungurudzika, kuneta, kushushikana, kushushikana kunotungamira mukuwedzera huremu, sevanhu verudzi urwu vanowanzo "bata" manzwiro akashata. "Vanonyanya kufarira zvine shuga uye zvine mafuta, izvo zvine simba chairo (kunyangwe iri pfupi-pfupi) rekunyaradza," anodaro Daniela Lucini, chiremba pane dhipatimendi rezvekurapa reSacco Clinic muMilan.
"Vanogara vasingagutsikane" - huremu hwavo hwepanyama huri mukati meyakajairwa renji, asi ivo vachiri kuda kudzikira huremu. “Mukadzi, ane poindi yakatarwa i60 kg, anomanikidzwa kuzviuraya nenzara kuti aiburutse kusvika pa55 - izvi zvinogona kufananidzwa nekuti sei kana muviri waifanira kugara uchirwa kuti udzikise tembiricha yayo kubva pamakumi matatu neshanu kusvika makumi matatu neshanu. ” , Anodaro Dalle Grave. Nekudaro, isu takatarisana nesarudzo isingadzivisike: mazuva ese - kusvika kumagumo ehupenyu hwedu - kurwa nehunhu hwedu kana kuunza yedu yakanaka padhuze kune chaicho.
Isu tese tine huremu hwehuremu hwakasununguka umo isu tinonzwa zvakajairika.
Norm, kwete dzidziso
Kuti uone yako "yakasikwa" huremu, pane akati wandei zvinangwa zvinotarisirwa. Kutanga, iyo inonzi body mass index: BMI (Body Mass Index), inoverengerwa nekukamura huremu nehurefu hwakaenzana. Semuenzaniso, kune munhu akareba 1,6 m uye anorema 54 kg, iyo BMI ichave iri 21,1. BMI pazasi pe18,5 (yevarume vari pasi pemakumi maviri) zvinoreva kuonda, nepo zvakajairika zviri pakati pe20 kusvika 18,5 (yevarume vari pakati pe25 ne20,5). Kana iyo indekisi ikawira pakati pe25 ne25, izvi zvinoratidza kurema kwakanyanya. Bumbiro remitemo zvakare rakakosha zvikuru. , 30 kg, ye hypersthenic 166, 50,8 – 54,6 kg, - anodaro Natalya Rostova. - Pane nzira yakapusa yekutarisa bumbiro remutemo: putira ruoko rweruboshwe nechigunwe uye chigunwe chekutanga cheruoko rwerudyi. Kana iyo minwe yakavharwa zvakajeka - normosthenic, kana zvigunwe zvemunwe zvisingangobata, asi zvinogona zvakare kuiswa kune mumwe nemumwe - asthenic, kana ikasabatana - hypersthenic. ”
Chero ani munhu ane imwe nhanho yehuremu hwakareruka, ndiko kuti, huremu hwaanonzwa hwakajairika. "Kuwedzera kana kubvisa makirogiramu mashanu - mukaha wakadai pakati pechinyakare nekunzwa kwepamoyo kwekunyaradzwa kunoonekwa sekugamuchirwa," anodaro chiremba wepfungwa Alla Kirtoki. - Kuchinja kwemwaka mukurema kuri zvakare kwomuzvarirwo, uye, kazhinji, hapana chinhu chisina kujairika, chinorwadza mukuda kwemukadzi "kuonda uremu nezhizha". Asi kana musiyano uripo pakati pekurota uye chokwadi uri pamusoro pegumi makirogiramu - sezvingabvira, chimwe chinhu chakavanzwa kuseri kwezvaanoreva huremu. "
Shungu nezvirambidzo
"Kubvuma kudiwa kwekuganhurira chikafu kwakafanana nekuparadzanisa nekufungidzira kwevacheche kuti ane masimba ose," anodaro chiremba wepfungwa Alla Kirtoki.
“Munhu wemazuvano aripo munzvimbo yezvishuwo, izvo zvinogumira nekugona kwake. Musangano wechishuwo uye zvausingakwanise zvinogara zvichipa kukakavara kwemukati. Dzimwe nguva kusakwanisa kubvuma kurambidzwa kunoitwazve mune mamwe matunhu ehupenyu: vanhu vakadaro vanorarama zvinoenderana nechisungo che "zvese kana pasina" uye semhedzisiro vanozviwana vasina kugutsikana nehupenyu. Nzira yakura yekubvuma kusakwana ndeyekunzwisisa: Ini handisi wemasimbaose, izvo zvisingafadzi, asi ini handisi chinhu chisina basa, ndinogona kutora chimwe chinhu muhupenyu huno (semuenzaniso, chimedu chekeke). Kufunga uku kunogadzira mukoto wezvirambidzo - kwete kunyimwa, asi kusabvumidzwa - izvo zvinoita kuti hukama hwedu nechikafu (uye mhedzisiro yazvo) hunzwisiswe uye kutarisirwa. Kuziviswa kwemitemo iriko, ndiko kuti, zvavanogumira, zvinotungamira mukuwanikwa kwehunyanzvi hwekugara mukati mehurongwa hwemitemo iyi. Vanorega kukonzera kusagadzikana panguva iyo pavanova pachena kutaura kwekuda, sarudzo: "Ndinoita izvi nekuti zvinondibatsira, zviri nyore, zvichaita zvakanaka."
Kuvavarira uremu hwakakwana, kugona kunakirwa nechikafu.
Vachitaura nezvevowo (hunofungidzirwa) huremu hwakawandisa, vanhu vanowanzo chinjana zvikonzero nemhedzisiro, anodaro Natalya Rostova: "Kwete mamwe mapaundi anovhiringidza mufaro wedu uye kugadzikana, asi kusagadzikana kwepfungwa ndicho chikonzero chekuonekwa kwehuremu hwakawandisa". Kusanganisira iyo yekunyepedzera yakawandisa uremu, isingaonekwe kune chero munhu kunze kwemuridzi wayo.
Vanhu vane zvakawanda zvakasiyana zvavanoda zvavanoedza kugutsa nechikafu. “Chekutanga, ndiko kunopa simba, kunotibatsira kugutsa nzara yedu. Chechipiri, iri kuwana mufaro - kwete chete kubva pane kuravira, asi zvakare kubva kune aesthetics, ruvara, kunhuwidza, kushumira, kubva kukambani yatinodya, kubva mukutaurirana, iyo inonyanya kufadza patafura, - anotsanangura Alla Kirtoki. - Chechitatu, inzira yekugadzirisa kushushikana, kuwana pfungwa yekunyaradzwa uye chengetedzo, iyo zamu raamai rakatiunzira mucheche. Chechina, zvinowedzera ruzivo rwekunzwa, semuenzaniso, patinodya uye tichiona TV kana kuverenga bhuku panguva imwe chete. Isu tinonyatsoda matatu ekupedzisira mapoinzi, ayo anowanzo kukonzera kuwandisa kwesimba uye zvinovaka muviri. Zvinotaridza kuti ndiyo chete nzira yekubvisa uku kuwandisa kuzvityaira mukati mehurongwa hwekushaiwa. Izvo zvinotisvitsa takatarisana nemufambiro wakaomarara: "Kana iwe uchida kuve wakanaka, zvibvise iwe pachako mufaro." Izvi zvinogadzira kunetsana kwakadzika - ndiani anoda hupenyu husina mufaro? - uye pakupedzisira munhu anosiya marambidzo, asi anorasikirwa nekuzviremekedza. ”
Nezvo
Tamaz Mchedlidze "Dzokera Kwauri"
MEDI, 2005.
Iye munyori webhuku, Chiremba weMedhi Sayenzi, anotaura nezve ake ega chiitiko chekudzora huremu - ne74 kilograms - uye zviitiko zvipi uye zvemukati zvibudiriro zvaiperekedza izvi. Zvakasungirirwa kubhuku iri matafura ehuwandu hwekoriori uye kushandiswa kwesimba.
Hupenyu husina matambudziko
"Kudya kwemazuva ano vanoona kudya kwakasimba sedambudziko rekudya," anodaro Alla Kirtoki. - Chii chinoitika nemuviri wedu? Zvinokatyamadzwa zvachose nezviri kuitika, mukufungidzira nguva dzenzara, zvinotanga kuvakazve metabolism, chengetedza, chengetedza zvigadzirwa zvezuva rinonaya. ”Nzira chete yekunzvenga izvi kusiya iyo pfungwa yekuti kushaiwa kuchakubatsira kuvaka hukama hwako nemuviri wako. "Mutumbi haufanire kuchengetwa musimba rekushaya simba," anoenderera mberi Alla Kirtoki. "Asi, anofanira kuva nechokwadi chekuti zvinovaka muviri zvinogara zvichipihwa muhuwandu hunodiwa - iyi ndiyo kiyi yehuremu hwakagadzikana uye nemetabolism yakanaka."
"Hondo yako pachako haina maturo uye inokuvadza," anodaro Natalya Rostova. “Kuchenjera kushanda nemuviri wako kuti urambe uchidya zvine mwero.” Zvinokwanisika here kuchinjira kune rakakodzera chikafu pasina kuzvinyima pachako mufaro? Maitiro ekuparadzanisa iyo yemuviri kudiwa kwechikafu kubva kune zvimwe zvatinoda, kuti tigutsikane izvo (pamwe) pachave nedzimwe nzira? Kutanga, zvakakodzera kubvunza mubvunzo: ndezvipi zvikafu zvandinoda kuti ndizvitsigire - kuti ndisarasikirwe nehuremu, asiwo kuti ndisanyanya kurema? Iwe unogona kuyedza kuchengeta zvinyorwa - zvakadii uye ndezvipi zvekudya zvakadyiwa pazuva, chengetedza mhando yedhayari yekucherechedza. "Inopa ruzivo rwakawanda kufunga nezvayo," anotsanangura kudaro Alla Kirtoki. - Kana munhu akasachengeta zvinyorwa izvi, saka ruzivo rwese urwu runoramba rwakavanzika kwaari. Kutanga, zvinotibvumidza kuti tinzwisise kuti chikafu chinowirirana sei nezvido zvedu - kunyangwe taida kudya panguva iyoyo kana kwete, chii chakaita kuti tidye. Chechipiri, zvakare zvakare "kuonana" nechikafu, rangarira kuti yainaka sei (kana isina kunaka), fara kunakidzwa. Yetatu, inotipa ruzivo runoshanda nezve macalorie uye kukosha kwehutano hwechikafu chatadya - ese marudzi ematafura emakori anobatsira pano. Chechina, kubva pane urwu runyorwa rwechikafu (kunyanya kana zvikave zvakareba, toti, mushure memafaro), tinogona kusarudzira chimwe chinhu chatisina kumbogadzirira kusiya, asi icho chatinozosiya zviri nyore. Izvi zvinobudirira zvikuru pane kungozvitaurira wega kuti: “Haufanire kunge wakadya zvakanyanya,” nekuti nguva inotevera hatizosarudze izvo zvisingaunze mufaro wechokwadi. Izvi zvinotiswededza padhuze nekuziva zvatinoda chaizvo (kusanganisira mufaro) uye nekuvagutsa sehunhu sezvazvinogona. ”
* Wedzidzo Supervisor weiyo Italian Association for Nutrition uye Kurema (AIDAP).
Lydia Zolotova, Alla Kirtoki