Mmene Thupi Lanu Limapangidwira Kusintha Ndi Zaka

Thupi lanu limapanga kusintha kwakukulu monga momwe zimakhalira zaka, kusinthira pafupi nonse - kuchokera tsitsi, misomali, khungu, mafupa, mtima, mapapo, ndi zina zambiri - ndipo ngati mutayambira ngati apulo kapena peyala, thupi lanu lonse likhoza sintha ndi nthawi. Izi zimayambitsa zinthu zomwe zimagwera m'magulu awiri: zomwe simungathe kuzilamulira, ndi zomwe mungathe.

Makamaka, mlingo umene mawonekedwe a thupi amasinthira, amagwirizana kwambiri ndi zinthu zomwe zimakhala ngati zolimbitsa thupi, kusuta, ndi zakudya.

Thupi lathu liri ndi zigawo zingapo, makamaka mafupa, minofu, mafuta, ndi madzi. Kusintha kwa maonekedwe a thupi - ndiko kuti, kuchuluka kwake kwa kulemera kwake ndi mbali iliyonse ya zigawozi, kumachitika ndi zaka - ngakhale pamene palibe kusintha kwakukulu kwa kulemera kwa thupi.

Kawirikawiri, mafuta amakula ndi minofu yambiri, kapena minofu yowonda, ndi minofu ya mafupa imachepa ndi zaka.

Mafuta

Thupi la thupi la munthu lopangidwa ndi mafuta ndilofunika kwambiri chifukwa cha vuto lalikulu la kunenepa kwambiri. Mafuta abwino a thupi la amuna amatha kuchoka pa 8-20% (zaka 20-39) ndi 11-22% (ali ndi zaka 40-59). Kwa amayi, kuchuluka kwa mafuta a thupi kumakhala 21-33% (zaka 20-39) ndipo pakati pa 23-34% (zaka 40-59). Zizindikiro izi, zofalitsidwa mu American Journal of Clinical Nutrition , zimachokera ku US National Institutes of Health (NIH) zoyamikira za mndandanda wa miyoyo ya pakati pa 19-25.

Kulemera kwa thupi lonse kumasinthasintha malinga ndi kuchuluka kwa mafuta (mphamvu) . Ngati mudya zambiri kuposa momwe mumataya, mutha kulemera kwa nthawi . Popanda kuchita masewero olimbitsa thupi, kulemera kwake kudzasungidwa thupi lanu monga mafuta, osati minofu, kuwonjezera kuchuluka kwa thupi lanu lolemera ndi mafuta.

Kusintha kwa thupi kumeneku kungachititse kuti phindu likhale ndi nthawi, chifukwa minofu imakhala yogwira ntchito kwambiri kusiyana ndi minofu, ndipo imawotcha mphamvu zambiri.

Malo a mafuta, komanso chiwerengero, amasintha ndi zaka. Kwa akazi, kugwa kwa majini a estrogen ndi kusamba kwa thupi kumafanana ndi kusintha kwa mafuta kuchokera m'munsi mwa thupi ("peyala" mawonekedwe), kumbali ya pakatikati (mawonekedwe a "apulo"). Izi "mafuta a m'mimba" ali ndi mafuta ochepa omwe ali pansi pa khungu, komanso mafuta omwe amasonkhanitsa ziwalo zozungulira, zotchedwa visceral adipose, m'mimba mwake. Mafuta a belly amapanga mawonekedwe ofanana ndi apulo omwe agwiritsidwa ntchito ndi chiopsezo chachikulu cha matenda a mtima ndi shuga.

Mwachitsanzo, kafukufuku wa 2008 ku ofesi ya NIH ndi Harvard yunivesite inawonetsa deta kuchokera kwa amayi oposa 44,000 mu maphunziro a Nurses 'Health kwazaka 16. Anatsimikizira kuti amayi omwe anali ndi chiuno chachikulu cha m'chiuno anali odwala kwambiri ndi matenda a mtima ndi khansa kusiyana ndi amayi omwe ali ndi zingwe zazing'ono. Mwapadera, amayi omwe ali ndi chiuno choposa kukula kwa masentimita 35 anali ndi chiopsezo chachikulu cha matenda a mtima ndi khansa, poyerekeza ndi akazi omwe ali ndi chiuno chozungulira choposa masentimita 28.

Posachedwapa, ndemanga ya anthu oposa 221,000 m'mayiko 17, yofalitsidwa mu The Lancet , inapeza kuti magazi, lipids, ndi mbiri ya shuga ndi odalirika kuposa mawonekedwe a thupi, pofotokoza matenda a mtima. Komabe, a NIH amalimbikitsa chiuno chakumwamba osati chachikulu kuposa masentimita 35 kwa akazi; kwa amuna, osati masentimita makumi anayi.

Amuna, dontho la testosterone limakhudzidwanso limaphatikizapo kugawidwa kwa mafuta, ndipo chiuno cha mchiuno chimachepa ngati amuna akula.

Chimene mungachite : Pitirizani kulemera kwathanzi mukamakula, kuti muteteze kuwonjezeka kwa mafuta m'katikati mwanu. Mafuta onse omwe ali ndi mafuta omwe amapezeka pansi ndi ochepa akhoza kuchepetsedwa kudzera mu zakudya komanso masewera olimbitsa thupi.

Mitundu

Minofu ya chigoba imakhala pafupifupi 40-50% ya kulemera kwathunthu kwa munthu wamkulu wathanzi . Kutayika kwa minofu ndi mphamvu, kapena sarcopenia, ndi chifukwa cha kusowa ntchito zomwe zimayambitsa minofu yanu. Akatswiri ena amayerekezera kuti chaka chilichonse chimataya minofu yambiri, pambuyo pa zaka 30. Popeza minofu imatentha kwambiri mafuta oposa mafuta, minofu yaing'ono ya thupi lanu imakhudza thupi lanu lonse ndi thanzi lanu, komanso kutayika kwa thupi lonse mphamvu, ndi kulemala kwowonjezereka.

Chimene mungachite : Pitirizani kugwira ntchito mwakhama ndikuphatikizako zolimbitsa thupi mu regimen yanu, zomwe zingakuthandizeni kusunga minofu m'moyo wanu wonse. Ngakhale akuluakulu omwe ali ndi zaka za m'ma 80 ndi 90 akhala akuwonetsedwa kuti alandire mphamvu kudzera mu maphunziro ochepa.

Kutaya Kwambiri

Sikuti mungangowonjezera, koma mungakhale ofupika mukamakula. Mafupa amapanga pafupifupi 20% ya kulemera kwathunthu kwa thupi. Chifukwa cha kusintha kwa mafupa, kuphatikizapo minofu ndi mafupa, kutaya kwa kutalika kwa pafupifupi masentimita 1,1 zaka khumi ndi chimodzi nthawi zambiri kumachitika, kutayika kuthamangira pambuyo pa zaka 70. Munthu akhoza kutaya pakati pa 1-3 masentimita mu msinkhu, pa moyo wawo wonse. Ichi ndi chizoloŵezi chowonekera m'mitundu yonse, komanso mwa onse awiri, malinga ndi NIH.

Chimene mungachite : Minofu ya mchere imapitirira zaka makumi atatu, ndipo ikhoza kuchepa - makamaka amayi a zaka zoyambirira pambuyo pa kusamba kwa thupi - kukupangitsani kuopsa kwa matenda opatsirana monga osteopenia, ndi osteoporosis. Pewani kusuta fodya, kudya calcium yokwanira, kuphatikizapo zolemetsa zolemetsa monga kukaniza maphunziro ndikuyenda mu ntchito yanu.

Kafukufuku wina akupitiriza kudziwa momwe kusintha kwa thupi kumakhudzidwira thanzi, komanso mmene kusintha kwa thupi kungasinthire ndi ukalamba, pakati pa mitundu yosiyanasiyana. Pakalipano, kumbukirani kuti kusintha kwakukulu kwa mawonekedwe a thupi sikungapeweke ngati mupitiliza kuchita masewera olimbitsa thupi, kudya zakudya zabwino, ndi kusuta fodya.

_Zotsatira:

_{Kusintha kwa maonekedwe a thupi. ADAM Medical Encyclopedia.}

_{Kuyeza Kulemera Kwako Ndi Kuopsa kwa Umoyo. NIH National Heart Lung ndi Blood Institute. Tsamba lodziwitsa anthu. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm}

_{Cuilin Zhang et al. "Kulemera Kwambiri Mmimba ndi Kuopsa kwa Zifukwa Zonse, Mitsempha Yambiri, ndi Kufa kwa Khansa. Kuzungulira : 2008; 117: 1658-1667.
http://circ.ahajournals.org/content/117/13/1658.full}

_{Gallagher et al. Mafuta abwino a mafuta a thupi amayendera njira yopangira malangizo okhudzana ndi chiwerengero cha misala ya thupi. Am J Clin Nutr. 2000 Sep; 72 (3): 694-701.
http://www.ajcn.org/content/72/3/694.long}

_{Marie-Pierre St-Onge ndi Dympna Gallagher. "Thupi la thupi limasintha ndi ukalamba: Chifukwa kapena zotsatira za kusintha kwa kagayidwe kachakudya ndi zowonjezera zamadzimadzi?" Zakudya zabwino . 2010 February; 26 (2): 152-155. lembani: 10.1016 / j.nut.2009.07.004.}

_{Matenda a Mitsempha Yambiri: Mliri wa Misa ya Mayi. Tsamba Lachidziwitso. http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/bone_mass.asp}

_{Wormser, David et al. "Mipingo yosiyana ndi yowonongeka kwa thupi ndi mimba yokhudzana ndi matenda a mtima: Kusanthula mogwirizana kwa maphunziro asanu ndi limodzi asanu ndi atatu." Lancet , ISSN 0140-6736, 03/2011, Voliyumu 377, Chigawo 9771, pp. 1085 - 1095.}