amakuru

Irondakoko rishobora gusobanura itandukaniro mubikorwa byimyitozo ngororamubiri.

Turabizi ko imyitozo yonyine idasobanura neza ko umuntu afite umubyibuho ukabije. Kugira ngo hamenyekane ishingiro ry’irondakoko byibuze bimwe mu bitandukanyirizo, abashakashatsi bakoresheje intambwe namakuru yimiterere yabantu baturutse muri dataset yabaturage muri Amerika. Twifashishije loci izwi kuva mubushakashatsi bwibanze bwerekeranye na genome kugirango tumenye amanota ya polygeneque (PRS) quartile yabantu 3.100 bakuze bakomoka muburayi (imyaka yo hagati, imyaka 53) batabyibushye kumurongo fatizo (indangagaciro z'umubiri wa median, ≈ 24.5 kg / m2) kugirango tumenye ingaruka ziterwa numubyibuho ukabije.

Kuri baseline, abitabiriye amahugurwa bari bafite intambwe yintambwe 8.300 kumunsi hamwe nogukurikirana hagati yimyaka 5.4, muricyo gihe 13% byabitabiriye quartile ya PRS yo hasi na 43% byabitabiriye quartile ya PRS yo hejuru barwaye umubyibuho ukabije. Umubare wintambwe hamwe na quartile ya PRS byari bifitanye isano ningaruka zo kubyibuha. Kurugero, abitabiriye 75% kwijana ryibyago bya PRS yakenera gutera intambwe 2,280 kumunsi kurenza abitabiriye 50% kwijana kugirango bagabanye ingaruka zimwe. Ku rundi ruhande, abitabiriye 25 ku ijana bashobora kugenda intambwe 3,660 nkeya kumunsi ugereranije nuwitabira 50% kwijana kandi bagakomeza kugabanya ingaruka zimwe.

Kurya ibiryo nibintu byingenzi mubyibushye, kandi iri sesengura ntabwo ryakemuye. Isesengura ryakuyemo abitabiriye umubyibuho ukabije mu mezi atandatu uhereye igihe ubushakashatsi butangiriye, bigabanya (ariko ntibikuraho) amahirwe yo guterwa ingaruka, bityo bigashimangira icyizere cy’ibisubizo. Ibisubizo byakoreshejwe gusa kubarwayi bakomoka muburayi, nabyo bikaba imbogamizi. Nubwo hari aho bigarukira, ibisubizo birashobora gufasha abaganga gusobanurira abarwayi impamvu abantu batandukanye batera intambwe imwe bafite ibisubizo bitandukanye. Niba umurwayi agenda intambwe 8,000 kugeza 10,000.000 kumunsi nkuko byasabwe, ariko agakomeza kwiyongera (bityo PRS irashobora kuba hejuru), barashobora kongera ibikorwa byabo intambwe 3000 kugeza 4000 kumunsi.

Gutakaza ibiro mubuhanga

1. Kurya buri gihe kandi mubwinshi

Kugira ngo witondere ifunguro rya mu gitondo, ntucikwe no kurya

Ntukarye ibyokurya bitinze

Ifunguro rirasabwa hagati ya 17h00 na 19h00

Ntukarye ibiryo byose nyuma yo kurya

Ariko urashobora kunywa.

02, kurya ibiryo bike, unywe ibinyobwa bike

Haba murugo cyangwa kurya hanze

Ugomba guharanira kugera ku ndyo yuzuye, kuvanga siyanse

Ntukarye cyane

Igenzura ibiryo n'ibinyobwa bidasanzwe

Irinde ibiryo byijoro

03, kurya bigomba kurya buhoro

Kurya ibiryo bimwe

Kurya buhoro bifasha kugabanya umubare wose wariye

Genda gahoro

Irashobora kongera ibyiyumvo byuzuye no kugabanya inzara

04. Hindura gahunda y'ibiryo uko bikwiye

Kurya ukurikije gahunda y "imboga, inyama nibiryo byingenzi"

Ifasha kugabanya gufata ibiryo bifite ingufu nyinshi

Usibye kurya
Hano hari inama zo kugabanya ibiro

Sinzira

Akenshi guma utinze, kubura ibitotsi, akazi kadasanzwe no kuruhuka

Irashobora gutera indwara ya endocrine

Ibinure bidasanzwe byamavuta, bivamo "gukora cyane"

Abarwayi bafite umubyibuho ukabije bagomba gukurikiza injyana ya circadian

Gira amasaha agera kuri 7 yo kuryama kumunsi

‍ siporo ‍

Ntabwo bihagije cyangwa kubura imyitozo ngororamubiri

Nubuzima bwicaye, buhagaze

Nimpamvu yingenzi yo kubaho k'umubyibuho ukabije

Ihame ryimyitozo ngororamubiri kubarwayi bafite umubyibuho ukabije ni ibiro

Imyitozo ngororamubiri yo hagati hamwe nimbaraga nke nindege nyamukuru, imyitozo yo kurwanya ni umufasha

Iminota 150 kugeza 300 mu cyumweru

Imyitozo iringaniye imyitozo ya aerobic

Imyitozo nibura rimwe buri munsi iminsi 5 kugeza kuri 7 mucyumweru

Imyitozo yo kurwanya iminsi 2 kugeza kuri 3 mucyumweru

Iminota 10 kugeza kuri 20 buri munsi

Gukoresha ingufu ni 2000kcal cyangwa irenga buri cyumweru ukoresheje imyitozo

Icara bike

Gutekereza buri munsi hamwe nigihe cyo kureba

Igomba kugenzurwa mu masaha 2 kugeza kuri 4

Kubakozi bicaye cyangwa abakozi

Haguruka wimuke iminota 3-5 buri saha