Muviri wako unotarisana nekuchinja kwakawanda sekusvika makore, kuchinja zvinenge zvese zvako - kubva kune bvudzi, misumari, ganda, mapfupa, mwoyo, mapapu, nezvimwe-uye kana iwe uchitanga seapuro kana peari, muviri wako wose wakagadzirwa pamwe shandura nenguva. Izvi zvinokonzerwa nezvikonzero zvinowira mumapoka maviri makuru: avo vamusingagoni kudzora, uye avo vamunokwanisa.
Kunyanya, chiyero icho chimiro chemuviri chinoshanduka chikaitika, chakanyatsobatana nemararamiro ehupenyu sekuita muviri, kusvuta, uye kudya.
Miviri yedu inoumbwa nezvikamu zvakawanda, zvikuru mapfupa, masimba, mafuta, nemvura. Kuchinja kwehutano hwemuviri - kureva, chiyero chakaenzana cheyero inoumbwa nechimwe nechimwe chezvikamu izvi, zvinowanzoitika nezera - kunyange kana pasina huwandu hwekushanduka kwehuviri hwemuviri.
Kazhinji, mafuta anowedzera uye masimba akawanda, kana maonda ane maonda, uye mineral bone mashekeri inoderera nezera.
Fat
Izvo zvikamu zvemuviri womunhu unoitwa namafuta ndizvo zvinonyanya kunetseka nekuda kwedambudziko rinowedzera kukura. Mafuta ehutano ehutano emuviri anobva pa8-20% (ane makore 20-39 yrs) uye 11-22% (ane makore 40-59 yrs). Kuvakadzi, hutano hwakakwana huwandu hunobuda kubva pa 21-33% (makore 20-39 yrs) uye pakati pe 23-34% (makore 40-59 yrs). Iyi nhamba, yakabudiswa muAmerican Journal of Clinical Nutrition , inobva kuU.S. National Institutes of Health (NIH) kukurudzirwa kwehutano hwehupenyu huwandu hunoyerera pakati pe19-25.
Zvose muviri unochinja zvichienderana nehuwandu hwemajini (simba) hunopedzwa . Kana iwe ukadya zvinopfuura zvauri kupisa, iwe uchatora uremu kwenguva . Pasina kudzidzira, humwe humwe uremu huchachengetwa mumuviri wako sehupfu, panzvimbo pemasumbu, kuwedzera chiyero chepfungwa yako yakaitwa namafuta.
Izvi zvinenge zvichichinja muviri, zvinogona kukurumidza kuwana pfuma yakawanda kwenguva yakawanda, nokuti musuru inonyanya kushandiswa kupfuura mafungu emafuta, uye inopisa simba.
Nzvimbo yemafuta, pamwe chete nechiyero, inowanzochinja nezera. Madzimai, dhesi mumaseroji eesrogen nekuenda kumwedzi kunofanana nekuchinja kwemafuta kubva muzasi chikamu chemuviri (a "pear" chimiro), kutarisa pakati pepakati ("apple" maitiro). Iyi "mafuta ari mudumbu" anowanikwa pasi rose mafuta pasi peganda remuviri, pamwe chete nemafuta anounganidza nhengo dzakapoteredza, dzinonzi visceral adipose tissue, mukati mukati mamu. Bhabheri mafuta anogadzira chimiro cheapuro chakave chakabatanidzwa nehuwandu hwehutano hwehutano hwehutano uye chirwere cheshuga.
Somuenzaniso, kuongorora kwakaitwa muna 2008 nevatsvakurudzi vanobva kuNIH neHarvard University vakatarisa mashoko kubva kune vakadzi vanodarika 44 000 muUnitede 'Health study kwemakore gumi nematanhatu. Icho chakagumisa kuti vakadzi avo vaiva nechepamusoro- soro rechechi ndivo vaiwanzofa nehutano hwepfungwa nekenza kupfuura vakadzi vane madiki madhimoni. Kunyanya, vakadzi vane chiuno chakakura kudarika masendimita makumi matatu vakange vane kaviri kengozi ye chirwere chepfungwa nekenza, maererano nevakadzi vane chiuno chechiuno chemasendimita masere.
Munguva pfupi yapfuura, kuongororwa kwevanhu vanopfuura 221 000 munyika 17, yakabudiswa muThe Lancet , yakawana ropa, lipids, uye nhau yehuga kuti ive yakatendeseka kudarika muviri, pakufanotaura nezvehutano hwehutano. Kunyange zvakadaro, iyo NIH inokurudzira chiuno chechiuno kwete chakakura kudarika 35 masentimita makumi maviri kuvakadzi; nokuda kwevanhu, hakuna mukuru kune masendimita makumi mana.
Muvarume, donti mumatunhu e testosterone pamwe zvinokanganisawo kugovera mafuta, uye hup circumference kazhinji inoderera sezvo varume vachikura.
Zvaunogona kuita : Chengetedza uremu hune utano sezvaunokura, kubatsira kudzivirira kuunganidza mafuta mukati mako. Zvose mafuta mashomanana uye mafuta ari pasi pekudya anogona kuderedzwa kuburikidza nezvokudya uye maitiro.
Muscles
Skeletal muscles inenge inenge 40-50% yehuwandu hwehutano hwomunhu mukuru mukuru . Kurasikirwa kwemuviri wemusimba uye simba, kana sarcopenia, ndekuguma kwekushaikwa kwebasa iro rinoshungurudza mishonga yako. Vamwe vatsvakurudzi vanofungidzira gore negore kurasikirwa kwemaviri mushure mushure mezera remakore makumi matatu. Sezvo musuru inopisa makoriki akawanda kupfuura mafuta, chikamu chiduku chemuviri wako mumuviri wako chinokonzera kuwanda kwako kwehuwandu uye hutano, pamwe nekurasikirwa kwese simba, nekuremara kwakakura.
Zvaunogona kuita : Ramba wakashanda mumuviri uye unosanganisira kudzivirira muviri mune regimen yako, iyo inobatsira kuchengetedza misi mizhinji muupenyu hwako hwose. Kunyange vakwegura mumakore avo makumi mapfumbamwe nemakumi matatu nemakore makumi matatu vakaratidzwa kuwana simba kuburikidza nekudzivirira zvishoma.
Height Loss
Kwete chete iwe unokwanisa kuwedzera, asi iwe unogona kuva shoma apo iwe uzere. Mabhesi anoumba anenge makumi maviri kubva muzana yehutatu hwehumwe. Pamusana pekuchinja mune bone, pamwe chete mumasumbu uye mapfundo, kukanganiswa kwemarefu anenge anenge 0,4 masendimita (1 cm) makore ose gumi anowanzoitika, nekurasikirwa kunowedzera shure kwezera remakore makumi manomwe. Munhu anogona kurasikirwa pakati pe 1-3 inch in height, pamusoro pehupenyu hwavo. Ichi chimiro chinoonekwa mumarudzi ose, uye mumhuri mbiri, maererano neNIH.
Zvaunogona kuita : Kutema kwemaminiti emagetsi kunotanga kusvika kune makore makumi matatu, zvino kunogona kuderedza - kunyanya kuvakadzi mumakore ekutanga mushure mekuguma kwemwedzi - kukuisa pangozi yemapfupa-kuponda-seda seasteopenia, uye osteoporosis. Kuderedza kurasikirwa kwepafupa nekudzivisa kusvuta, kudya kudya kwakakwana, uye kusanganisira maitiro ekurema-soro sekudzivirira kudzidzira nekufamba mubasa rako rekuita.
Kuwedzera kutsvakurudza kuri kupfuurira kusarudza kuti kuchinja kwehutano hwemuviri kunobata sei hutano, uyewo kuti kuumbwa kwemuviri kunogona kuchinja sei nemakore, pakati pemarudzi akasiyana. Panguva ino, yeuka kuti kuchinja kukuru kwomuviri wemuviri hakusi kudzivirirwa kana ukaramba uchishandisa muviri, kudya kudya kwakanaka, uye kusava nefodya.
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Marie-Pierre St-Onge uye Dympna Gallagher. "Kuumbwa kwemuviri kunochinja nekukwegura: Chinokonzera kana chigumisiro chekuchinjwa kwehuwandu hwemagetsi uye macronutrient oxidation?" Zvokudya . 2010 February; 26 (2): 152-155. doi: 10.1016 / j.nut.2009.07.004.
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