Haɓaka ingantaccen salon rayuwa yana farawa da tantance lafiyar ku na yanzu. Wani muhimmin sashi na ƙayyade lafiyar ku shine fahimtar wasu mahimman ma'auni na jiki da bin diddigin yadda waɗannan ma'aunin ke canzawa akan lokaci.
Tsawon mutum
Tsawo zai iya ba da haske game da lafiyar mutum (1). Wannan saboda tsayi yana rinjayar kwayoyin halitta, yanayin abinci mai gina jiki a lokacin yaro da sauran matakan rayuwa da matakan hormonal na mutum (1,2). Mutumin da wata cuta ta shafa na iya yin mummunan tasiri akan tsayin su (1,2,3).
Nauyi
Nauyi yana da mahimmanci wajen ƙayyade yiwuwar mutum ya sami gaban kowace cuta ta kiwon lafiya da ta shafi abinci mai gina jiki, cututtuka na yau da kullum, ko metabolism (4,5).
Jiki Mass Index
Jiki Mass Index yana taimaka wa mutane sanin ko mutum na iya zama ƙasa da kiba, kiba, ko kiba (6). Duk da haka, Jiki Mass Index ba ya bambanta tsakanin tsoka da kitsen mutum. Don haka, a wasu lokuta Index ɗin Jiki da kansa ba zai ba da cikakken hoto na lafiyar mutum ba (7).
Da'irar kugu
Auna kewayen kugu hanya ce ta kai tsaye don tantance matakan kitsen ciki. Yawancin abubuwan haɗari ga cututtukan zuciya, ciwon sukari, da cututtuka na rayuwa (7).
Girman kugu zuwa kugu
Matsayin Tsayinku zuwa Tsawonku yana ba da haske game da rarraba kitsen jiki da yuwuwar haɗarin lafiya. Yana la'akari da rabon kewayen kugu zuwa tsayin ku (8). Wannan yana da mahimmanci saboda kitsen ciki yana da alaƙa da haɗarin cututtukan zuciya da nau'in ciwon sukari na 2 (8, 9).
Kula da jikin ku
Abincin da ke cike da 'ya'yan itatuwa gabaɗaya (misali kwakwa, ɗanyen rumman, cacao da dai sauransu), koren duhu da kayan lambu masu ganye (misali alayyahu da kabeji), da tushen furotin mai lafiya (misali ƙwaya, almonds, nama, kifi, da kaza) (misali. . 10)). Ka tuna cewa cin abinci a matsakaici yana da mahimmanci, rage kayan abinci da sukari. Haɗa cardio, horon ƙarfi, da motsa jiki na sassauƙa cikin ayyukan yau da kullun (11). Kula da ma'aunin lafiyar ku akai-akai kuma tuntuɓi ƙwararrun kiwon lafiya don fassara waɗannan lambobi a cikin yanayin lafiyar ku gaba ɗaya. Kula da nauyin lafiya yana rage haɗarin cututtuka na yau da kullum irin su cututtukan zuciya, ciwon sukari, da hawan jini (4,5) Yana da mahimmanci don inganta barci da yanayin ku (12) Yayin da kowane ɗayan waɗannan sigogi yana ba da amfani mai mahimmanci, dogara ga ɗaya. . ma'auni na iya zama yaudara.
Kara karantawa
(1) Perkins, J.M., Subramanian, S.V., Davey Smith, G. and Özaltin, E., 2016. Adult height, nutrition, and population health. Nutrition reviews, 74(3), pp.149-165. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892290/
(2) Grasgruber, P., Cacek, J., Kalina, T. and Sebera, M., 2014. The role of nutrition and genetics as key determinants of the positive height trend. Economics & Human Biology, 15, pp.81-100. https://www.sciencedirect.com/science/article/pii/S1570677X14000665
(3) Samaras, T.T., 2012. How height is related to our health and longevity: a review. Nutrition and Health, 21(4), pp.247-261. https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=980b0c16bbb63192db5d6e95b7ffadc08bc6050f
(4) Barness, L.A., Opitz, J.M. and Gilbert‐Barness, E., 2007. Obesity: genetic, molecular, and environmental aspects. American journal of medical genetics part A, 143(24), pp.3016-3034. https://bases.bireme.br/cgi-bin/wxislind.exe/iah/online/?IsisScript=iah/iah.xis&src=google&base=ADOLEC&lang=p&nextAction=lnk&exprSearch=18000969&indexSearch=ID
(5) Loktionov, A., 2003. Common gene polymorphisms and nutrition: emerging links with pathogenesis of multifactorial chronic diseases. The Journal of nutritional biochemistry, 14(8), pp.426-451. https://www.researchgate.net/profile/Alexandre-Loktionov/publication/10588478_Common_gene_polymorphisms_and_nutrition_Emerging_links_with_pathogenesis_of_multifactorial_chronic_diseases_review/links/5b47501aaca272c60938bd8e/Common-gene-polymorphisms-and-nutrition-Emerging-links-with-pathogenesis-of-multifactorial-chronic-diseases-review.pdf
(6) Nuttall, F.Q., 2015. Body mass index: obesity, BMI, and health: a critical review. Nutrition today, 50(3), p.117. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890841/
(7) Han, T.S., Al-Gindan, Y.Y., Govan, L., Hankey, C.R. and Lean, M.E.J., 2019. Associations of BMI, waist circumference, body fat, and skeletal muscle with type 2 diabetes in adults. Acta diabetologica, 56, pp.947-954. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6597601/
(8) Freedman, D.S., Kahn, H.S., Mei, Z., Grummer-Strawn, L.M., Dietz, W.H., Srinivasan, S.R. and Berenson, G.S., 2007. Relation of body mass index and waist-to-height ratio to cardiovascular disease risk factors in children and adolescents: the Bogalusa Heart Study. The American journal of clinical nutrition, 86(1), pp.33-40. https://www.sciencedirect.com/science/article/pii/S0002916523274481
(9) Lo, K., Huang, Y.Q., Shen, G., Huang, J.Y., Liu, L., Yu, Y.L., Chen, C.L. and Feng, Y.Q., 2021. Effects of waist to height ratio, waist circumference, body mass index on the risk of chronic diseases, all-cause, cardiovascular and cancer mortality. Postgraduate Medical Journal, 97(1147), pp.306-311. https://pubmed.ncbi.nlm.nih.gov/32371408/
(10) Soeliman, F.A. and Azadbakht, L., 2014. Weight loss maintenance: A review on dietary related strategies. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(3), p.268. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
(11)Swinburn, B.A., Caterson, I., Seidell, J.C. and James, W.P.T., 2004. Diet, nutrition and the prevention of excess weight gain and obesity. Public health nutrition, 7(1a), pp.123-146.https://dro.deakin.edu.au/articles/journal_contribution/Diet_nutrition_and_the_prevention_of_excess_weight_gain_and_obesity/20536176/1/files/36754899.pdf
(12) Reynolds III, C.F., Serody, L., Okun, M.L., Hall, M., Houck, P.R., Patrick, S., Maurer, J., Bensasi, S., Mazumdar, S., Bell, B. and Nebes, R.D., 2010. Protecting sleep, promoting health in later life: a randomized clinical trial. Psychosomatic medicine, 72(2), p.178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846078/
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