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Mumagazini yaJanuary 2002 yeShape Magazine, ane makore makumi matatu nemasere Jill Sherer anotora chinzvimbo chekunyora Weight Loss Diary munyori. Pano, Jill anotaura nezvake "Kudya Kwekupedzisira" (chikafu chamangwanani, mune ino) asati atanga rwendo rwekurema. Zvadaro, tinodonongodza zvimiro zvake zvekusimba.

Iyo Nguva Yechokwadi

NaJill Sherer

Mushure memavhiki ekutumira mumifananidzo uye kunyora masampuli, kupindura mibvunzo, uye kushamisika, ini ndakazowana izwi rekuti Shape Weight Loss Diary gig yaive yangu.

Kuti ndipemberere, shamwari yangu Kathleen akanditora kuenda neni kuchikafu chamangwanani. Zvaiita sekukodzera chete: "Kudya Kwekupedzisira," (chisvusvuro mune ino kesi) kutaura. Imwe yekupedzisira kugutsikana pamberi "Ini ndakaenderera." Ndakasangana naye murestaurant agadzirira kudya mabhanana nut pancakes, latte ine mukaka chaiwo nemagrits echizi.

Kusvikira waitress atisvitsa mamenu maviri, kureva. YaKathleen yakanga ine kopi yakazara uye yangu yakanga isina chinhu chose, isina kudhindwa. Ichi chaive chiratidzo kubva kumusoro here kana kungotariswa kwebhizinesi? Ndiani anoziva, asi zvakandiita kuti ndifunge. Uye panzvimbo yebatter uye bhotela, ndakaraira zai -white omelet, yakaoma gorosi toast uye skim latte.

Ini ndinogona kuzviita!

Nhamba idzodzo dzinorevei?

Mukutanga kweShape Magazine itsva Weight-Loss Diary naJill Sherer, huremu uye muviri-mafuta muzana handiyo chete mamiriro akanyorwa muhutano hwaJill. Izvi zvinodaro nekuti iwo manhamba ingori zvidimbu zvidiki zvehutano-uye-kugwinya dambanemazwi. Kuti uwane maonero akanyatsojeka ekufambira mberi kwaJill, mamwe matanho akakosha anosanganisirwa - anofungidzirwa peak VO2, aerobic fitness level, kuzorora kweropa uye glucose. Kuti ndikuudze zvavanoreva zvese, takataura naKathy Donofrio, B.S.N., MS, chiremba wezvekurovedza muviri uyo anotora bvunzo dzaJill's VO2 kuSweden Covenant Hospital, naMari Egan, MD, chiremba waJill kuEvanston Northwestern Healthcare, vese vari muChicago.

Inofungidzirwa peak VO2 Iyi ndiyo huwandu hweokisijeni inoshandiswa nemuviri kugadzira simba, iro rinogona kuyerwa neiyo submaximal graded exercise test. Iyo bvunzo inotarisa kurova kwemoyo, BP uye VO2; Mabatiro emuviri emuviri anobatsira kuona kuti munhu ari kubatwa sei nemoyo.

Semuenzaniso, kana fungidziro yemunhu VO2 iri pa40 ml / kg / min., Inoratidza kuti pamakirogiramu ese ehuremu hwemuviri, muviri wake unokwanisa kushandisa mamirilita makumi mana eoksijeni paminiti. Yepamusoro okisijeni kugona inobvumidza yakakwira simba kugadzirwa, saka iyo yakakwira iyo VO2, iyo inowedzera iro iro iro hutano hwemunhu hutano.

Chii chinonzi VO2 yakanaka? Paavhareji, yevakadzi, VO2 isingasviki 17 ml / kg / min. inofungidzirwa sehuremu husina kugadzikana, 17-24 ml / kg / min. inofungidzirwa pazasi avhareji, 25-34 ml / kg / min. avhareji, 35-44 ml / kg / min. pamusoro pevhareji uye yakakura kupfuura 45ml / kg / min. yakanakisa hutano hwemuviri. Kune sirin'i kuVO2, inenge 80 ml/kg/min.

Chiyero chekusimba uye VO2 zvinoiswa pazera uye murume kana mukadzi. Vanhurume vanowanzove neiyo yakakwira VO2 kupfuura yevakadzi nekuti inotakura mhasuru yakawanda. Uye mudiki munhu paari, anowedzera iyo VO2 nekuti sezvo isu patinokwegura, neyakajairika kugara pasi kana kuita kushoma kwehupenyu, tinorasikirwa nemhasuru uye kugona kutora oxygen kubva muropa. (Tsvakurudzo inoratidza vanhu vakuru vanoramba vachinyanya kushingaira ruzivo rwekuderera, asi zvishoma zvishoma.) Vazhinji vevarume vemakwikwi emakwikwi emarathon vane VO2 pakati pe70-80 ml / kg / min.; vakadzi vepamusoro vanomhanya vane VO2 yakaderera zvishoma.

Submaximal graded exercise test Ichi chiitiko chekunetsekana kwekurovedza muviri icho chidzidzo chinofamba pamusoro pechitsiko kana kukwira bhasikoro rakamira kwemaminetsi matanhatu kusvika matanhatu panguva iyo kurova kwemoyo, kuwedzerwa kweropa uye oxygen kushandisa. Mhinduro yemuviri wemudzidzi pachiitiko ichi inoshandiswa kuona yake inofungidzirwa peak VO2, kureva, nhanho yekusimba.

Kuzorora kweropa Izvi zvinomiririra kumanikidza mune arterial system; inofanira kunge iri pazasi pe140 / 90. The systolic pressure (140) inowedzera nekurovedza muviri uye inomiririra kumanikidzwa mutsinga apo mwoyo unobvumirana. Iko diastolic kumanikidza (90) inoramba isina kuchinjika panguva yekurovedza muviri uye inomiririra kumanikidza kuri muhurongwa kana moyo uchizorora. Muzhinji, avo vanokodzera vane yakaderera ropa kumanikidza zvese pazororo uye panguva yekurovedza muviri.

Glucose Iyi iri nyore matanhatu-kabhoni shuga inowanikwa zvakasikwa mumichero, uchi uye neropa. Kuva wakafuta zvakanyanya kunowedzera njodzi yeshuga, mamiriro umo shuga inovaka muropa (mune mamwe mazwi, glucose inowedzera). Kuongororwa kweglucose kunogona kubatsira kuongorora njodzi yeshuga uye kuongorora chirwere cheshuga. Vanhu vazhinji vane mazinga eglucose ari pakati pe80-110; kuverenga kwakakura kupfuura gumi nematanhatu mushure mekutsanya, kana kudarika mazana maviri pachiyero chisina kujairika, zvinoratidza kuti murwere anogona kunge aine chirwere cheshuga. Kuita maekisesaizi kunonatsiridza kurongeka kweglucose mumuviri, nokudaro kunoderedza njodzi yechirwere cheshuga.

Cholesterol Iyi iasidhi ine mafuta inowanikwa muropa mumhando mbiri huru, mafuta akanaka (high-density lipoproteins, kana HDL) uye mafuta akaipa (low-density lipoproteins, kana LDL). Huwandu hwakawanda hweLDL hwakabatana nekuvandudzwa kwechirwere chemoyo. Mazhinji echolesterol mumuviri wako anobva kumafuta akazara uye anotapira mukudya kwako, kunyanya nyama, mazai, mukaka, makeke uye makuki. Kuwanda kwecholesterol muropa rako kunogona kusimudza njodzi yako yekuve nekurwadziwa kwemoyo kana sitiroko.

LDLs inounza cholesterol kumuviri wako; HDLs dzinobvisa cholesterol muropa rako. Ngozi yako yechirwere chemwoyo inoenderana nechikamu pachiyero pakati peiyo yakaipa cholesterol (LDL) uye yakanaka cholesterol (HDL). Nguva pfupi yapfuura kurudziro inoratidza kuti cholesterol pazasi pe200 inodikanwa, 200-239 iri pamuganhu uye yakakura kuti 240 yakakwira. LDL isingasviki zana yakakwana, 100-129 padhuze nepakati, 130-159 muganho, wakakura kupfuura 160 kukwirira. HDL isingasviki makumi mana inokuisa panjodzi, uye kuverenga kwakakura kupfuura makumi mana kunodiwa.

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