Genetic predisposition tuaj yeem piav qhia qhov txawv ntawm kev tawm dag zog.
Peb paub tias kev tawm dag zog ib leeg tsis tau piav qhia tag nrho tus neeg nyiam rog. Txhawm rau tshawb nrhiav qhov peev xwm ntawm caj ces rau yam tsawg kawg ntawm qee qhov sib txawv, cov kws tshawb fawb tau siv cov kauj ruam thiab cov ntaub ntawv caj ces los ntawm cov ntaub ntawv pej xeem hauv Tebchaws Meskas. Peb tau siv loci paub los ntawm kev kawm dhau los ntawm genome-wide koom haum los tsim kom muaj tus qhab nia polygenic txaus ntshai (PRS) quartile ntawm 3,100 cov neeg laus ntawm European qhovntsej thiaj tsis mob (hnub nyoog nruab nrab, 53 xyoo) uas tsis rog nyob rau hauv lub hauv paus (qhov nruab nrab lub cev qhov hnyav, ≈24.5 kg / m2) los txiav txim caj ces muaj feem rau kev rog.
Nyob rau hauv lub hauv paus, cov neeg koom muaj qhov nruab nrab ntawm 8,300 cov kauj ruam ib hnub twg thiab qhov nruab nrab ntawm kev soj ntsuam ntawm 5.4 xyoo, thaum lub sijhawm ntawd 13% ntawm cov neeg koom nrog PRS qis tshaj plaws thiab 43% ntawm cov neeg koom nrog PRS quartile siab tshaj plaws tau tsim kev rog. Ob tus naj npawb ntawm cov kauj ruam thiab PRS quartile tau cuam tshuam nrog kev pheej hmoo ntawm kev rog. Piv txwv li, ib tus neeg koom nrog 75 feem pua ntawm PRS qhov kev pheej hmoo yuav tsum tau ua 2,280 ntau kauj ruam hauv ib hnub dua li tus neeg koom nrog 50 feem pua kom ua tiav qhov kev pheej hmoo ntawm tus txheeb ze txo. Hloov pauv, tus neeg koom nrog 25 feem pua tau taug kev 3,660 tsawg dua cov kauj ruam hauv ib hnub dua li tus neeg koom nrog 50 feem pua thiab tseem ua tiav tib qhov kev pheej hmoo txo qis.
Kev noj zaub mov yog qhov tseem ceeb hauv kev rog, thiab qhov kev tshuaj ntsuam no tsis tau hais txog nws. Kev tshuaj xyuas tsis suav nrog cov neeg koom nrog rog dhau rau lub hlis ntawm kev pib kawm, uas txo qis (tab sis tsis tshem tawm) qhov muaj peev xwm ntawm kev rov qab los, yog li txhawb kev ntseeg siab ntawm cov txiaj ntsig. Cov txiaj ntsig no tsuas yog siv rau cov neeg mob ntawm cov neeg European qhovntsej thiaj tsis mob, uas kuj yog qhov txwv. Txawm hais tias cov kev txwv no, cov txiaj ntsig no tuaj yeem pab cov kws kho mob piav qhia rau cov neeg mob vim li cas cov neeg sib txawv uas ua tib yam ntawm cov kauj ruam sib txawv. Yog tias tus neeg mob taug kev 8,000 txog 10,000 cov kauj ruam hauv ib hnub raws li kev pom zoo, tab sis tseem nce qhov hnyav (yog li PRS yuav siab dua), lawv yuav tsum tau nce lawv cov kev ua ub no los ntawm 3,000 mus rau 4,000 kauj ruam ib hnub.
Loosing Weight Scientifically
01. Noj tsis tu ncua thiab kom muaj nuj nqis
Yuav tsum xyuam xim rau pluas tshais, tsis txhob nco cov pluas noj
Tsis txhob noj hmo lig
Noj hmo yog pom zoo thaum 17:00 txog 19:00
Tsis txhob noj zaub mov tom qab noj hmo
Tab sis koj haus tau.
02, noj tsawg tsawg, haus dej tsawg
Txawm nyob hauv tsev lossis noj mov
Yuav tsum sib zog ua kom tau ib qho kev noj zaub mov nruab nrab, kev sib xyaw ua ke
Tsis txhob overeat
Tswj random khoom noj txom ncauj thiab dej qab zib
Tsis txhob noj khoom txom ncauj thaum tsaus ntuj
03, noj yuav tsum noj maj mam
Noj tib yam khoom noj
Noj maj mam pab txo tag nrho cov nyiaj noj
Ua qeeb
Nws tuaj yeem ua rau muaj kev xav puv thiab txo kev tshaib kev nqhis
04. Hloov cov zaub mov kom tsim nyog
Noj raws li qhov kev txiav txim ntawm "zaub zaub, nqaij thiab staple zaub mov"
Pab txo kev noj zaub mov kom muaj zog
Ntxiv rau qhov noj
Nov yog qee cov lus qhia rau kev poob phaus
Pw tsaug zog
Feem ntau nyob lig, pw tsis tsaug zog, ua haujlwm tsis tu ncua thiab so
Yuav ua rau endocrine ntshawv siab
Cov metabolism hauv rog tsis zoo, ua rau "ua haujlwm dhau"
Cov neeg rog rog yuav tsum ua raws li circadian rhythms
Tau li 7 teev pw tsaug zog ib hnub twg
kev ua kis las
Tsis txaus lossis tsis muaj kev tawm dag zog lub cev
Thiab ib tug sedentary, static txoj kev ua neej
Yog ib qho laj thawj tseem ceeb rau qhov tshwm sim ntawm kev rog
Lub hauv paus ntsiab lus ntawm kev tawm dag zog rau cov neeg mob rog rog kom poob phaus yog
Nruab nrab thiab qis siv aerobic ce yog qhov tseem ceeb, kev tawm dag zog ua haujlwm yog qhov pab
150 mus rau 300 feeb ib lub lim tiam
Kev siv zog aerobic hauv nruab nrab
Kev tawm dag zog tsawg kawg ib zaug txhua hnub 5 mus rau 7 hnub hauv ib lub lis piam
Kev tawm dag zog 2 mus rau 3 hnub hauv ib lub lis piam
10 mus rau 20 feeb txhua hnub
Kev siv zog yog 2000kcal lossis ntau dua ib lub lis piam los ntawm kev tawm dag zog
Zaum tsawg
Kev xav txhua hnub thiab lub sijhawm saib tsis pom kev
Nws yuav tsum tau tswj tsis pub dhau 2 mus rau 4 teev
Rau zaum ntev lossis rooj ua haujlwm
Sawv thiab txav mus rau 3-5 feeb txhua teev
Post lub sij hawm: May-11-2024