Kurera huremu - kusaziva

Kusaronga kuwedzera uremu ndipo paunowedzera uremu usina kuyedza uye hausi kudya kana kunwa zvakanyanya.

Kuwana huremu paunenge usiri kuyedza kuzviita kunogona kuve nezvakawanda zvikonzero.

Metabolism inononoka sezvaunenge uchikwegura. Izvi zvinogona kukonzeresa kuwedzera huremu kana ukadya zvakawandisa, uchidya zvisizvo, kana kusabata muviri zvakakwana.

Zvinodhaka zvinogona kukonzera kurema zvinosanganisira:

• Mapiritsi ekudzivirira kubata pamuviri
• Corticosteroids
• Mimwe mishonga inoshandiswa kurapa bipolar disorder, schizophrenia, uye kushushikana
• Mimwe mishonga inoshandiswa kurapa chirwere cheshuga

Hormone shanduko kana matambudziko ekurapa anogona zvakare kukonzeresa kusafunga uremu kuwedzera. Izvi zvinogona kukonzerwa ne:

• Cushing chirwere
• Utachiona husingashandisi, kana utachiona hwakaderera (hypothyroidism)
• Polycystic ovary chirwere
• Kuguma kuenda kumwedzi
• Kubata pamuviri

Kuvhara, kana kuzvimba nekuda kwekuwanda kwemvura mumatumbu kunogona kukonzera kurema. Izvi zvinogona kukonzerwa nekutevera, moyo kana itsvo kutadza, preeclampsia, kana mishonga yaunotora. Kukurumidza kuwedzera uremu kunogona kunge kuri chiratidzo chekuchengetedza mvura zvine ngozi.

Kana ukarega kusvuta, unogona kuwedzera uremu. Vazhinji vanhu vanorega kusvuta vanowana 4 kusvika kugumi mapaundi (2 kusvika ku4,5 kilograms) mumwedzi mitanhatu yekutanga mushure mekusiya. Vamwe vanowana angangoita 25 kusvika ku30 mapaundi (11 kusvika 14 kilograms). Uku kuwedzera huremu hakungori nekuda kwekudya zvakawanda.

Kudya zvine hutano uye chirongwa chekuekisesaiza chinogona kukubatsira kudzora huremu hwako. Taura nemupi wako wezvehutano kana wezvekudya nezvekuti ungaita sei chirongwa chekudya chine hutano uye kumisikidza chaiyo zvinorema zvinangwa.

Usamise chero mishonga inogona kunge ichikonzera kurema pasina kutaura nemupi wako.

Bata mupi wako kana iwe uine zvinotevera zviratidzo nehuremu hwekuwedzera:

• Kuzvimbirwa
• Kuwedzeredza kuwedzera huremu pasina chikonzero chinozivikanwa
• Bvudzi kurasikirwa
• Inzwa kutonhora kazhinji kupfuura pakutanga
• Tsoka dzakazvimba uye mweya wekufema
• Nzara isingadzoreke inoperekedzwa nekurohwa, kudedera, nekudikitira
• Chiono chinoshanduka

Wako mupi achaita bvunzo yemuviri uye overenga muviri wako index (BMI). Iye mupi anogona zvakare kubvunza mibvunzo, senge:

• Wakarema zvakadii? Wakawana huremu nekukurumidza kana zvishoma nezvishoma?
• Uri kunetseka, kushushikana, kana kushushikana here? Iwe une nhoroondo yekuora mwoyo here?
• Unotora mishonga ipi?
• Ndezvipi zvimwe zviratidzo zvaunazvo?

Unogona kuve nemiedzo inotevera:

• Kuongororwa kweropa
• Kuyedza kuyera huwandu hwehomoni
• Kuongorora kwehutano

Wako mupi anogona kupa zano chirongwa chekudya uye chekurovedza muviri kana kukuendesa kune wezvekudya. Kurera hure kunokonzerwa nekushushikana kana kunzwa kusuruvara kungangoda kurairwa. Kana kurema kuchikonzerwa nechirwere chemuviri, kurapwa (kana paine) kwechikonzero chiri kukonzereswa.

• Aerobic kurovedza muviri
• Isometric kurovedza muviri
• MaCalori nemafuta pakushanda

Boham E, Dombo PM, DeBusk R. Kufutisa. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

Bray GA. Kufutisa. Muna: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger uye Fordtran's Gastrointestinal uye Chirwere Chirwere: Pathophysiology / Diagnosis / Management. 10th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

Maratos-Flier E. Chido chekuda kudya uye thermogenesis. Muna: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Vakuru uye Chiremba. 7th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits. 25.