Phau ntawv poob phaus

Zoo Siab

• Tshuaj xyuas rau

Nyob rau lub Ib Hlis Ntuj xyoo 2002 qhov teeb meem ntawm Shape Magazine, 38-xyoo-laus Jill Sherer yuav siv sij hawm los ua tus sau phau ntawv qhov hnyav Loss Diary. Ntawm no, Jill tham txog nws "Pluas Hmo Kawg" (noj tshais, hauv qhov no) ua ntej pib qhov kev poob phaus. Tom qab ntawd, peb nthuav qhia nws cov ntaub ntawv keeb kwm kev tawm dag zog.

Lub Sij Hawm Ntawm Qhov Tseeb

Los ntawm Jill Sherer

Tom qab lub lis piam xa cov duab thiab sau cov qauv, teb cov lus nug, thiab xav tsis thoob, Kuv thaum kawg tau txais lo lus tias Shape Weight Loss Diary gig yog kuv li.

Ua kev zoo siab, kuv tus phooj ywg Kathleen coj kuv tawm mus noj tshais. Nws zoo nkaus li haum xwb: "Sab Hmo Kawg," (noj tshais hauv qhov no) yog li hais. Ib qhov kev tsis txaus siab zaum kawg ua ntej "Kuv mus." Kuv ntsib nws ntawm lub tsev noj mov npaj noj txiv tsawb txiv ntoo pancakes, latte nrog mis nyuj thiab cheese grits.

Txog thaum tus neeg ua haujlwm xa peb ob daim ntawv qhia, uas yog. Kathleen's muaj ib daim ntawv luam tag nrho thiab kuv tau tag nrho dawb paug, tsis muaj luam tawm. Qhov no puas yog ib qho cim los saum toj no lossis tsuas yog kev saib xyuas kev lag luam? Leej twg paub, tab sis nws tau txais kuv xav. Thiab nyob rau hauv qhov chaw ntawm batter thiab butter, Kuv xaj ib lub qe -dawb omelet, nplej qhuav toast thiab skim latte.

Kuv ua tau!

Cov lej ntawd txhais li cas?

Nyob rau hauv qhov debut ntawm Shape Magazine tus tshiab yuag-Loss Diary los ntawm Jill Sherer, qhov hnyav thiab lub cev-rog feem pua ​​tsis yog tib cov stats teev nyob rau hauv Jill lub cev profile. Tias yog vim cov lej ntawd tsuas yog ib qho me me ntawm qhov kev noj qab haus huv thiab ua kom lub cev muaj zog. Txhawm rau kom pom qhov tseeb ntawm Jill qhov kev nce qib, qee qhov kev ntsuas tseem ceeb suav nrog - nws kwv yees qhov siab tshaj VO2, qib qoj ib ce aerobic, so ntshav siab thiab piam thaj. Txhawm rau qhia koj tias lawv txhua tus txhais li cas, peb tau tham nrog Kathy Donofrio, BSN, MS, tus kws kho mob lub cev uas tswj hwm Jill's VO2 kuaj ntawm Tsev Kho Mob Swedish Covenant, thiab Mari Egan, MD, Jill tus kws kho mob ntawm Evanston Northwestern Healthcare, ob leeg hauv Chicago.

Kwv yees ncov VO2 Qhov no yog tus nqi ntawm cov pa oxygen uas lub cev siv los tsim lub zog, uas tuaj yeem ntsuas tau los ntawm kev ntsuas kev ua haujlwm submaximal. Qhov ntsuas ntsuas lub plawv dhia, ntshav siab thiab VO2; lub cev cov lus teb ntawm lub cev pab txiav txim siab tus neeg mob cov qib kev qoj ib ce.

Piv txwv li, yog tias tib neeg kwv yees qhov siab tshaj VO2 yog 40 ml/kg/min., Nws qhia tias rau txhua phaus ntawm lub cev qhov hnyav, nws lub cev muaj peev xwm siv tau 40 ml ntawm cov pa oxygen ib feeb twg. Cov pa oxygen ntau dua tso cai rau kev tsim hluav taws xob ntau dua, yog li qhov siab dua VO2, tus neeg lub cev muaj zog ntau dua.

Dab tsi yog suav tias yog VO2 zoo? Qhov nruab nrab, rau poj niam, VO2 tsawg dua 17 ml/kg/min. Nws suav hais tias yog qhov tsis muaj zog, 17-24 ml / kg / min. yog suav tias yog qis dua qhov nruab nrab, 25-34 ml / kg / min. nruab nrab, 35-44 ml/kg/min. siab tshaj qhov nruab nrab thiab ntau dua 45ml/kg/min. qib qoj zoo heev Muaj lub qab nthab rau VO2, uas yog kwv yees li 80 ml/kg/min.

Qib qoj ib ce thiab VO2 raug cais raws hnub nyoog thiab poj niam txiv neej. Cov txiv neej feem ntau muaj VO2 siab dua cov poj niam vim tias lawv nqa cov leeg nqaij ntau dua. Thiab tus neeg hluas yog, qhov siab dua VO2 vim tias thaum peb muaj hnub nyoog, nrog rau kev ua neej nyob tsis muaj zog lossis tsis tshua muaj kev ua neej, peb poob cov leeg nqaij thiab muaj peev xwm tshem tawm cov pa oxygen los ntawm cov hlab ntsha. (Kev tshawb fawb qhia tau hais tias cov neeg laus uas tseem muaj kev ua haujlwm siab heev poob qis, tab sis ib qho me me dua.) Feem ntau cov txiv neej cov neeg tseem ceeb marathon khiav muaj VO2 ntawm 70-80 ml / kg / min.; poj niam cov neeg tseem ceeb khiav tau qis me ntsis VO2.

Submaximal qib qhab nia xeem Qhov no yog ib qho kev ntsuam xyuas kev ntxhov siab uas tus neeg kawm taug kev ntawm lub treadmill lossis caij tsheb kauj vab nyob ruaj khov rau 6-8 feeb thaum lub plawv dhia, ntshav siab thiab oxygen noj. Cov ntsiab lus physiological teb rau qhov kev tawm dag zog yog siv los txiav txim siab txog nws qhov siab tshaj VO2, piv txwv li, qib qoj.

So ntshav siab Qhov no sawv cev rau qhov siab hauv cov hlab ntshav; nws yuav tsum qis dua 140/90. Lub siab systolic (140) nce nrog kev tawm dag zog thiab sawv cev rau lub siab hauv cov hlab ntsha thaum lub plawv sib cog lus. Lub siab diastolic (90) tseem tsis hloov pauv thaum ua haujlwm thiab sawv cev rau lub zog hauv lub cev thaum lub plawv so. Feem ntau, cov neeg uas haum xeeb muaj ntshav siab tsawg ob qho tib si thaum so thiab thaum qoj ib ce.

Ntshav qab zib Nov yog qhov yooj yim rau-cov suab thaj uas pom muaj nyob hauv txiv hmab txiv ntoo, zib ntab thiab ntshav. Kev rog dhau ua rau muaj kev pheej hmoo rau ntshav qab zib, ib qho mob uas muaj piam thaj hauv cov hlab ntsha (hauv lwm lo lus, qabzib nce). Kev kuaj ntshav qabzib tuaj yeem pab ntsuas kev pheej hmoo ntshav qab zib thiab kuaj ntshav qab zib. Cov neeg feem coob muaj cov piam thaj ntawm 80-110; nyeem ntawv ntau dua 126 tom qab yoo mov, lossis ntau dua 200 ntawm qhov ntsuas tsis raug, qhia tias tus neeg mob yuav muaj ntshav qab zib. Kev tawm dag zog txhim kho kev tswj cov piam thaj hauv lub cev, yog li ua rau muaj ntshav qab zib tsawg.

Cov roj (cholesterol). Qhov no yog cov kua qaub uas muaj nyob hauv cov ntshav hauv ob daim ntawv tseem ceeb, cov rog zoo (lipoproteins ntom ntom, lossis HDL) thiab cov rog tsis zoo (lipoproteins tsawg ntom, lossis LDL). Qhov loj ntawm LDL cuam tshuam nrog kev txhim kho kab mob hauv lub plawv. Feem ntau ntawm cov roj (cholesterol) hauv koj lub cev los ntawm cov roj saturated thiab trans hauv koj cov zaub mov, tshwj xeeb yog nqaij, qe, mis nyuj, ncuav thiab ncuav qab zib. Cov roj (cholesterol) ntau dhau hauv koj cov ntshav tuaj yeem ua rau muaj kev pheej hmoo ntawm kev mob plawv lossis mob stroke.

LDLs xa cov roj (cholesterol) rau koj lub cev; HDLs tshem tawm cov roj (cholesterol) los ntawm koj cov ntshav. Koj txoj kev pheej hmoo mob plawv yog nyob ntawm ib feem ntawm qhov sib npaug ntawm cov roj (cholesterol) phem (LDL) thiab cov roj (cholesterol) zoo (HDL). Cov lus pom tsis ntev los no qhia tias cov roj cholesterol qis dua 200 yog qhov xav tau, 200-239 yog tus ciam teb thiab ntau dua uas 240 yog siab dua. LDL tsawg dua 100 yog qhov zoo, 100-129 nyob ze qhov pom, 130-159 ciam teb, siab dua 160 siab. HDL tsawg dua 40 ua rau koj muaj kev pheej hmoo, thiab kev nyeem ntawv ntau dua 40 yog qhov xav tau.

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