Kev hnyav hnyav yog mob taub hau rau ntau tus poj niam thiab txiv neej niaj hnub no. Nws yog qhov txaus ntshai tsis yog vim nws ua mob rau lub ntsej muag zoo nkauj thiab lub cev zoo tagnrho. Cov phaus ntxiv tuaj yeem ua rau mob plawv mob hnyav, nrog rau cov kab mob ntawm daim siab thiab ob lub raum. Kev rog dhau ntawm qib thib ob yog qhov mob hnyav thiab txaus ntshai, uas rau qee qhov laj thawj tsis yog ib txwm cuam tshuam nrog kev rog rog tiag tiag thiab yog li feem ntau tsis mob hnyav. Txawm li cas los xij, yog tias koj pom koj tus kheej pom cov tsos mob ntawm tus kab mob no, koj yuav tsum pib poob phaus sai li sai tau.
Dab tsi yog ua rau thiab cov tsos mob ntawm kev rog rog thib ob? Yuav kuaj thiab kho li cas? Puas muaj txoj hauv kev ua tau zoo thiab ceev ceev los daws qhov hnyav dhau? Cia peb kawm paub. Tab sis ua ntej, cia peb tham txog dab tsi rog dhau, thiab muaj pes tsawg qib ntawm kev rog.
xov xwm mob
Muaj ntau theem ntawm tus kab mob no. Txhawm rau txheeb xyuas thiab txheeb xyuas lawv, muaj ib lub rooj tshwj xeeb muab los ntawm WHO, los ntawm cov qib ntawm tus kab mob tuaj yeem txheeb xyuas. Txawm li cas los xij, rau qhov nokoj yuav tsum xam koj tus kheej lub cev index. Yuav ua li cas? Tus nqi no suav nrog kev suav lej yooj yim: lub cev hnyav, muab hauv kilograms, yuav tsum muab faib los ntawm tus lej sib npaug rau tib neeg qhov siab squared (qhov siab yog sau hauv meters).
Cov kev suav no zoo li cas hauv kev xyaum? Piv txwv li, yog tias koj qhov siab yog ib 'meter' xya caum centimeters thiab koj qhov hnyav yog xya caum kilograms, ces koj lub cev qhov Performance index yog xam raws li nram no: 70: 2, 89=24, 22. Qhov ntsuas no yog xam raws li ib txwm. Yog li koj tsis rog.
Kev faib tawm
Hauv qab no yog lub rooj uas pab txiav txim siab qhov kev rog rog. Yog li, qhov thib ob degree ntawm rog. Muaj pes tsawg kg?
| mob theem | Lub cev qhov hnyav | Risk of Complications |
| overweight | 25, 0-29, 9 | nce |
| thawj degree rog | 30, 0-34, 9 | siab |
| thib ob degree rog | 35, 0-39, 9 | siab heev |
| thib peb degree rog | 40 thiab nce | siab heev |
Raws li cov coefficients muab rau hauv lub rooj, tus kab mob no yog tus cwj pwm los ntawm BMI ntawm peb caug-tsib rau plaub caug. Cia peb xav tias tus neeg mob qhov siab yog ib 'meter' xya caum centimeters. Nws hloov tawm tias nyob rau theem ob ntawm kev rog rog, nws qhov hnyav yuav nyob ntawm ib puas thiab ob mus rau ib puas thiab kaum tsib kilograms.
Ntau yam kab mob
Muaj ntau hom kev rog rog thib ob. Ua ntej ntawm tag nrho cov, nws yog alimentaryKev rog rog, tus cwj pwm los ntawm cov rog loj loj hauv lub plab, nrog rau ua tsis taus pa nrog kev tawm dag zog tsawg. Hom kab mob no cuam tshuam rau cov neeg muaj hnub nyoog tsib caug thiab siab dua, ua rau kev ua neej nyob tsis muaj zog.
Exogenously kev cai rog rog yog kuaj pom nyob rau hauv cov neeg uas noj ntau cov khoom qab zib thiab rog. Nws yog qhov yooj yim los kho nws, vim nws tsis cuam tshuam nrog hormonal thiab lwm yam kab mob hauv lub cev.
Visceral rog yog ib yam txaus ntshai heev ntawm qhov hnyav tshaj, vim nws tshwm sim los ntawm cov rog rog nyob rau hauv cov kabmob sab hauv (lub plawv, ob lub raum, siab). Xws li cov kab mob tuaj yeem ua rau muaj ntshav qab zib mellitus thiab lwm yam kab mob hnyav.
Symptoms of disease
Puas muaj lwm yam pom tshwm sim ntawm tus kab mob ntxiv rau qhov hnyav? Cov tsos mob ntawm kev rog rog ntawm qib ob yog suav tias yog cov rog rog nyob hauv txhua qhov ntawm lub cev (tshwj xeeb tshaj yog lub duav thiab lub duav), nrog rau lub plawv dhia ceev, ua pa luv nrog kev tawm dag zog tsawg, mem tes nrawm, thiab tawm hws ntau. Raws li koj tuaj yeem pom, cov kev tshwm sim no muaj feem cuam tshuam nrog cov hlab plawv pathologies thiab cuam tshuam rau tag nrho lub cev. Lawv tiv thaiv ib tug neeg los ntawm kev ua haujlwm zoo thiab muaj zog, ua lub neej nquag, ua tiav kev daws teeb meem txhua hnub.
Ntxiv mus, xws li kev hloov pauv hauv lub cev muaj kev cuam tshuam tsis zoo rau lub hlwb thiab lub siab lub ntsws ntawm tus neeg. Dab tsi yog lub hom phiaj ua rau rog rog ntawm qib ob?
Tus neeg ua txhaum ntawm tus kab mob
KLwm yam tseem ceeb uas ua rau muaj kev rog rog suav nrog:
- Cov tshuaj hormones cuam tshuam uas cuam tshuam tsis zoo rau kev ua zaub mov los ntawm cov kab mob hauv plab hnyuv.
- kab mob endocrine uas ua rau cov kab mob metabolic.
- Kev puas tsuaj rau cerebral cortex tshwm sim los ntawm kev raug mob lub hlwb lossis ntau yam kab mob. Raws li qhov tshwm sim, muaj qhov qab los noj mov, ua rau hnyav dhau (obesity).
- Kev ntxhov siab thiab ntxhov siab, ua rau muaj kev tshaib plab tas li.
- Tsis tsaug zog (lub sijhawm pw tsaug zog hmo ntuj ntau dua lossis tsawg dua li cov cai ntawm yim mus rau kaum teev).
- kev ua neej nyob.
Cov laj thawj saum toj no muaj kev cuam tshuam loj rau qhov pom kev rog ntawm cov poj niam thiab txiv neej. Txawm li cas los xij, qhov ua txhaum loj tshaj plaws rau kev rog rog yog kev noj zaub mov tsis zoo ua ke los ntawm kev ua neej nyob tsis muaj zog.
Ntau zaus, cov poj niam rog, zoo li txiv neej, dag lawv tus kheej, nkaum tom qab ntawm caj ces predisposition, hormonal cuam tshuam thiab lwm yam kab mob. Tab sis feem ntau tsis yog, qhov tseeb hauv paus ntawm kev rog rog yog qhov tsis ua raws li cov cai ntawm kev noj qab haus huv. Nov yog qee qhov ntawm lawv:
- hnyav noj cov rog, kib, haus luam yeeb, khoom qab zib thiab starchy;
- khoom noj txom ncauj;
- siv dej qab zib thiab dej qab zib li haus;
- haujlwm sedentary.
Txoj kev sib txawv ntawm poj niam txiv neej
Puas pom kev rog ntau dua nyob rau hauv ib nrab ntawm tib neeg tsis muaj zog dua li qhov muaj zog?Vim li cas cov poj niam rog ntau dua li cov txiv neej rog? Ntau yam tuaj yeem cuam tshuam qhov no:
- cev xeeb tub thiab yug me nyuam;
- hormonal ntshawv siab;
- Kev nyuaj siab;
- predisposition rau lub cev rog.
Feem ntau, koj yuav pom zoo tias cov lus saum toj no siv rau poj niam ntau dua li txiv neej. Yog li ntawd, cov neeg sawv cev ntawm kev sib deev tsis muaj zog yog qhia kom ua tib zoo saib xyuas qhov hnyav dua. Yog tias nws tsis tswj tau, nws tuaj yeem ua rau muaj kev ntxhov siab thiab kev puas siab puas ntsws, kev puas siab puas ntsws, provoke qhov pib ntawm kev nyuaj siab thiab ntau yam complexes, thiab tseem ua rau muaj menyuam tsis taus lossis nchuav menyuam. Txiv neej li cas?
Kev rog thiab tub rog
Puas yog lawv coj cov rog rog mus ua tub rog? Hauv luv, yog. Txawm li cas los xij, muaj ob peb nuances ntawm no. Piv txwv li, yog tias tus neeg sau npe raug kuaj pom thawj zaug lossis qib thib ob ntawm kev rog, ces nws yuav raug lees paub tias haum rau kev ua tub rog tag nrho lossis nrog kev txwv. Yog tias qhov thib peb lossis plaub theem ntawm kev rog pom muaj nyob rau hauv ib tus neeg lav ris rau kev ua tub rog, tom qab ntawd nws raug tso cai ua haujlwm tsis zoo ib ntus nrog rau kev muab ncua sijhawm ntawm lub commission rau rau lub hlis. Yog tias, tom qab rau lub hlis, qhov xwm txheej tsis tau hloov pauv (thiab ntau zaus), tom qab ntawd tus neeg sau ntawv raug xaiv rau qeb ntawm qhov tsis tsim nyog rau kev ua tub rog.
Kev kho mob
Yuav ua li cas yog tias koj tau pom kev rog ntawm qib thib ob. Yuav poob phaus li cas? Yog koj xav noj tshuajCov kab mob, koj yuav tsum hu rau tus kws kho mob endocrinologist, thiab tsis yog nws tus kheej sau cov tshuaj muaj txiaj ntsig zoo thiab cov tshuaj. Tus kws kho mob yuav sau cov tshuaj uas txhim kho cov metabolism thiab txo qis qab los noj mov, nrog rau txhawb kev zom cov rog. Ntxiv mus, koj yuav twv yuav raug hu tau pom zoo rau ib tus neeg noj zaub mov thiab kev tawm dag zog nrog cov lus piav qhia ntxaws ntawm kev tawm dag zog. Tab sis yuav ua li cas yog tias koj them tsis taus mus ntsib kws kho mob tshwj xeeb? Tom qab ntawd koj tuaj yeem ua raws li cov kev cai dav dav thiab cov lus qhia hauv qab no. Tab sis ua raws li cov lus pom zoo no tsis txwv kev sab laj nrog kws kho mob.
khoom noj khoom haus
Txhawm rau kom poob phaus zoo, koj yuav tsum siv cov zaub mov nruj. Thaum rog rog, nws raug nquahu kom tso tseg cov rog thiab qab zib. Noj cov zaub mov uas muaj calorie tsawg, xws li zaub thiab txiv hmab txiv ntoo tsis qab zib. Nws tsis pom zoo kom tso tseg tag nrho cov rog thiab carbohydrates hauv ib hnub, vim qhov no tuaj yeem cuam tshuam rau tus neeg mob lub cev thiab lub hlwb kev noj qab haus huv.
Nws yog qhov zoo tshaj los pib los ntawm kev txiav rov qab ntawm koj li ib txwm. Yog tias ua ntej tus neeg rog rog noj ib liter ntawm borscht noj hmo, tam sim no nws tuaj yeem txo qhov ntim ntawm thawj chav kawm mus rau xya puas grams, los yog ib nrab ib liter. Chew zaub mov maj mam thiab kom huv si. Yog li saturation yuav tuaj sai, thiab lub plab zom mov yuav tsis raug kev txom nyem. Nws raug nquahu kom noj tsuas yog thaum muaj kev tshaib plab heev. Nws tseem yog ib qho tseem ceeb uas yuav tsum haus dej kom txog li ib thiab ib nrab litres ntawm cov dej huv txhua hnub. Tam sim no cia peb tham txog lub approximate noj zaub mov rau rog.
xaiv cov tais diav kom raug
Yuav pib noj kom poob phaus, koj yuav tsum yuav lub chav ua noj me me kom hnyav zaub mov thiab cov khoom xyaw tas li. Qhov no yuav pab koj tsis txhob overeat thiab xam cov calorie ntsiab lus ntawm cov pluas noj. Yog li, cia peb saib cov ntawv qhia zaub mov thawj xya hnub.
| Hnub | Meals | Recommended dish |
| Nyob | Breakfast | cuaj caum grams ntawm oatmeal, tsib caug grams txiv hmab txiv ntoo |
| Thawj khoom noj txom ncauj | xya caum-tsib grams ntawm cov tsev cheese tsis muaj rog | |
| Lunch | Ob puas thiab kaum grams zaub zaub hauv cov roj tsawg | |
| 2 khoom noj txom ncauj | Ib tug txiv tsawb | |
| Dinner | Ob puas grams nqaij nruab deg, ib lub qe, tsib caug grams dib thiab txiv lws suav | |
| Second | Breakfast | Buckwheat porridge (125 grams), txiv lws suav |
| Thawj khoom noj txom ncauj | Ib tug txiv tsawb | |
| Lunch | zaub zaub (ib puas grams), nqaij qaib (cuaj caum grams) | |
| 2 khoom noj txom ncauj | zaub xam lav (ib puas tsib caug grams) | |
| Dinner | Semolina porridge (ib puas grams), zaub casserole (ib puas thiab tsib caug grams) | |
| Third | Breakfast | Ib puas thiab tsib caug grams tsev cheese casserole nrog txiv tsawb, nees nkaum grams qhuav apricots |
| Thawj khoom noj txom ncauj | Ib puas grams yogurt | |
| Lunch | Ob puas grams kua zaub nrog meatballs, tsib caug grams boiled ntses | |
| 2 khoom noj txom ncauj | Ib khob yogurt, ib apple, ib loaf | |
| Dinner | 225 grams ci ntses, ob txiv lws suav | |
| Plaub | Breakfast | tsev cheese (ib puas thiab kaum grams), ob txiv tsawb |
| Thawj khoom noj txom ncauj | Kua thiab kiwi (ob leeg) | |
| Lunch | Ukha (ob puas grams), ob dib | |
| 2 khoom noj txom ncauj | tsev cheese (ib puas grams), walnuts (tsib caug grams) | |
| Dinner | Nqaij qaib (ob puas grams) nrog zaub | |
| Breakfast | Ib puas nees nkaum grams nplej porridge, nees nkaum grams nyuaj cheese | |
| Thawj khoom noj txom ncauj | khob yogurt, ib apple | |
| Lunch | Ob puas grams borscht, ib puas grams zaub zaub | |
| 2 khoom noj txom ncauj | Ib puas grams tsev cheese thiab ib txiv tsawb | |
| Dinner | Ib puas thiab tsib caug grams boiled qos yaj ywm thiab ob dib | |
| Sixth | Breakfast | tsev cheese (tsib caug grams) nrog ib teaspoon ntawm zib mu |
| Thawj khoom noj txom ncauj | Biscuit (tsib caug grams), ib apple | |
| Lunch | Buckwheat kua zaub (ob puas grams), nqaij nyuj stew (tsib caug grams) | |
| 2 khoom noj txom ncauj | khob fermented ci mis nyuj | |
| Dinner | nqaij qaib (ib puas tsib caug grams), zaub | |
| xya | Breakfast | ob puas grams buckwheat porridge, ib qe |
| Thawj khoom noj txom ncauj | Apple thiabtxiv kab ntxwv (ib zaug ib zaug) | |
| Lunch | Mushroom soup (ob puas grams), ci nqaij qaib mis (ib puas grams) | |
| 2 khoom noj txom ncauj | tsev cheese (ib puas grams), ob txiv tsawb | |
| Dinner | Vinaigret (ib puas thiab tsib caug grams), stewed qaib ntxhw (ib puas grams) |
Raws li koj tuaj yeem pom, cov zaub mov saum toj no muaj ntau yam thiab appetizing, dhau li ntawd, nws yooj yim los npaj. Yog li ntawd, yog tias koj tau txais txiaj ntsig, mus tom ntej thiab koj yuav ua tiav qhov kev xav tau!
Txawm li cas los xij, raws li tau hais los saum toj no, txhawm rau tshem tawm cov rog dhau, nws yog qhov tsim nyog tsis yog ua raws li kev noj haus. Nws yog ib qho tseem ceeb kom tsis tu ncua thiab lub hom phiaj koom nrog tshwj xeeb gymnastics. Cov kev tawm dag zog dab tsi tuaj yeem pab tiv thaiv kev rog?
Txoj kev tawm dag zog
Ua ntej koj pib gymnastics, koj yuav tsum nco ntsoov: koj yuav tsum pib me me, maj mam nce lub load thiab lub sijhawm ntawm kev sib tham. Cov kev tawm dag zog uas pom zoo feem ntau suav nrog kev ua luam dej, taug kev nrawm lossis qeeb jogging, thiab caij tsheb kauj vab. Mus rau lub gym kuj yuav yog ib qho tseem ceeb. Hauv tsev, koj tuaj yeem (thiab yuav tsum) rub tawm cov xovxwm. Qhov no yuav tsum tau ua raws li qhia hauv qab no.
Tseem ua tau zoo heev yuav yog ceg tsa ceg nyob rau hauv txoj haujlwm yooj yim, kev tawm dag zog xws li "txiav", "tsheb tuam" thiab lwm yam. Thaum sawv ntsug, koj tuaj yeem sim ua ntej-rov qab thiab sab laug-txoj cai qaij, nrog rau squats thiab khiav hauv qhov chaw.
kev kho neeg zoo
Puas tuaj yeem kho qhov rog thib obdegree nrog kev pab los ntawm pej xeem cov khoom pab thawj zaug? Yog, yog tias koj siv nws cov zaub mov txawv nrog rau lwm cov tshuaj thiab cov lus pom zoo. Piv txwv li, koj tuaj yeem ua koj tus kheej tshuaj yej. Ua li no, ua ke nyob rau hauv sib npaug proportions nplooj ntawm burdock, birch thiab walnut, raws li zoo raws li hop cones. Ib tablespoon ntawm qhov sib tov yuav tsum tau brewed nyob rau hauv ib khob ntawm boiling dej, insist rau ib nrab ib teev thiab noj ib puas milligrams peb caug feeb ua ntej noj mov. Koj tseem tuaj yeem haus ib khob ntawm Rose hips brewed li no ib hnub ib zaug.
Raws li koj tuaj yeem pom, muaj ntau yam khoom siv tau zoo thiab muaj txiaj ntsig los tiv thaiv rog thiab rog. Cov no yog cov tshuaj, thiab kev noj zaub mov noj, thiab kev ua lub cev, thiab cov tshuaj ib txwm siv. Txhawm rau ua tiav cov txiaj ntsig xav tau, nws yog ib qho tseem ceeb uas yuav tsum siv tag nrho cov no hauv ib qho nyuaj, ua raws li tag nrho cov lus pom zoo ntawm tus kws kho mob, scrupulously hnyav cov khoom siv thiab nquag ua gymnastics kom poob phaus. Tom qab ntawd koj yuav yeej yeej qhov nyuaj thiab hnyav tiv thaiv kev rog, thiab cov phaus ntxiv yuav tsis rov qab los rau koj thiab nco ntsoov koj tus kheej.
