Amagezi agawandiikiddwa: ekyavaamu n’ebyafaayo bya NEAT

NEAT kyekigambo ekifulumiza mu myaka gya waggulu okuva ku buwangwa bw’eby’obulamu ne by’obulamu obugenda mu maaso. Abavubuka b’obukugu bakoze omusango ogw’okutegeera amaanyi amanyiddwa ng’ebyokukola ebitalina okuwandiikibwa mu by’okwegatta (non-exercise activity thermogenesis). Mu myaka gya 2000 n’omu, abakyala n’abasajja mu buwandiike basobozesa kutegeera engeri z’ensimbi ezitono ezisangibwa mu mikwano gye tuyitirako buli lunaku, ebituufu ku buyinza bw’okumaliriza obutoffaali bw’omubiri, n’ebyokulwanyisa obutasuuba. Okusooka kwetongozaamu kwekwata ku butonde bw’obuwangwa obuva mu bukole bw’ekyuma, era ku mutindo gw’eby’enfuna eby’okwerinda ku mirimu egyo.

Ensinziro y’okumu ku mubiri: obufunze obwa NEAT mu physiology

NEAT eyinza okuggyamu omubiri okusuula obuwanvu bw’obutundu obwa calorie nga tetuli mu mirimu egy’obuwandiike. Obukugu bukubiriza nti ebitono eby’omubiri—okusinda, okugenda mu ntebe, okudduka mu ofiisi, okunywera amayinja—bifuna eby’okumala ebikwata ku metabolic rate, glycemic control, n’obugazi obulungi. Okukola butono buli kiseera kuyinza okwongera lipids metabolism n’okuyamba okusobola okunonyereza ebintu eby’obutaliimu obwagazi (inflammation). Ekiri mu mbeera eno kye kyokka, nga olunaku lunene olw’okukola talo, abantu abamala emyezi nga tebaliiko NEAT balina amaanyi agasukkirako awatali kusuula mu maanyi.

Ebyetaago by’onna n’obuwandiike bw’essaawa: engeri zabwekukozesa NEAT mu nsi ya leero

Eby’obuwandiike by’ekyuma byakola obulungi mu kutuuka ku NEAT: accelerometers, smartwatches n’obutambi bw’ensimbi bwe byasobola okukola okutendeka. Ebisinga obungi eby’ekiteeso byalina akakiiko ku nsonga z’okunyweza obukulu bw’amagezi; abantu basobodde okufuna ebifo eby’obusanyizo eby’okuyongera ku buli lunaku. Abakozi mu by’okusomesa n’abavubuka mu amayumba g’omulimu balina okwongera mu mikwano ng’okukozesa ebyalo eby’okugenda, okufuga ennyumba, n’okutendeka ku by’ensalo mu nnimiro. Abava mu by’obulamu abasobola okukyusa NEAT mu kusoma obulamu obutuufu, nga bayogera nti okuyamba kw’ebbeeyi y’eby’okukola n’okulongoosa ennaddako y’obulamu.

Entongoza n’ensonga z’okukolera ku NEAT: eby’obulungi, ebizibu n’ensonga z’eby’obulamu

Okukola NEAT kulina eby’obulungi ebingi: kuyamba okwewala okulemererwa, okuyamba mu kunoonyereza ku sukali mu mizuulu, n’okuwereza eby’obutonde byonna eby’obulamu obulungi bw’omutima n’obuyonjo. Mu ngeri y’okuzaala, NEAT yanditibwako nga kyokka ekirungi mu kutuuka ku buwanguzi obusobola okukakasaawo mu bantu abali mu gwekikugu. Wabula, waliwo ebizibu: mu nsi eziba n’obusanyizo obutono, abantu tebalina mirimu egy’obusibu eby’okukola butono, era okukozesa teknolojia kugenda kulabika obuvumu obw’enjawulo. Okukola NEAT kuyinza okulanga mu bantu abali n’obulwadde obw’amaanyi oba abalala abakyali mu maaso ga therapy esinga obuzibu, nga kino kyetaaga okukakasa ku mwoyo gw’omulogwa okuva eri dokita.

Okuteeka mu nkola ekirabo: eky’okukola NEAT buli lunaku mu ngeri ey’omuntu

Okutandika wansi kulina okubeera osobola okukola plan ey’obulamu ey’okusinzira ku by’obulamu byo. Tekinika ey’obuzibu y’okutandika kwekulya ebirungo eby’obusanyizo: sooka weetaange okutegeera obudde bwo obufunye obutono, singa osobola, tegerekera mu mulamwa ogw’obudde ogukunamba; weetaange obudde obwebaka buli essawa ey’obunafu. Eky’okukola: tangira n’okunyweza okunonyereza okutuuka ku 3000-5000 wansi wa steps buli lunaku ku bantu abatali kuzinza wansi; weebale okugenda mu maaso, okudda ku kirimu, n’okukuba pulaani y’ebikolwa ebyeto. Kuyamba okwongera mu ntandikwa y’okuzimba amagulu amagumu n’okulabirira obusobozi bw’essuubi ku bulamu.

Obukugu obulimu n’ebyetaago mu kusobozesa: kawefube, obugumu n’ebifo eby’okusomesebwa

Obutafaanana bw’eby’obulamu bweyongera okusaba okwekebejja mu by’ebyobulamu: emisango egikadde gisasula obulamu bw’omuntu n’obukulu bwe, era eby’obulamu by’ekika byetaaga okusoma okwongera. Obukugu bukyusaamu okubuuzibwa kw’ebibuuzo by’obusobyo, okuyigiriza ku mateeka ga gene environment interactions, n’okutegeera obutereevu bw’ebyuma eby’okukola. Yadde ng’embaawa egimu etuufu, waliwo omugaso ogwokka ogwetaagisa okunonyereza okwongera: ebiwandiiko by’akaseera kati biraga embeera ezisingawo eby’amaanyi okusinziira ku NEAT mu kulwanyisa obulwadde obulimu obutaliimu, naye waliwo okufunamu eby’okukakasa eby’enjawulo mu bantu ab’enjawulo.

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Amagezi amagye era agategeza obulamu

• Tangira n’okuteeka wansi obudde obutono buli lunaku: edda ku kigo oba ku nsonyi, oba olufumbo lwa bikwata ku steps.

• Sooka okulongoosa ekifo ky’akola: teewandiise ku kuzuukiriza ku ntebe buli ssaawa eyo.

• Okuyiga okwogerako: somera ku buwandiike obuli okoze ebikozesebwa by’ebyuma ebikwatagana n’NEAT.

• Lukusa okujja mu mpalo: tebaleeta bwangu okwongera mu bigere, sooka otandika butono.

• Weewale ku bulamu bwo: bw’oba oli n’obuzibu bw’obulamu, ganiriza dokita musanyizo asobole okulaba ku NEAT.

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Ekirala, NEAT si njira eya quick-fix; emanyiddwa ng’obukodyo obutono obusobola okwongera obulamu mu ngeri enkulu nga bwe bugezako mu nsi yonna. Okuyiga okw’enjawulo n’okukola ebyetaago eby’ekika kyo kuyamba okukola obutono obw’enjawulo obusobola okukulaakulanya obulamu bwo. Okusingira ddala, ku ssebo ali mu mirimu gya buli lunaku, NEAT yiweereza okukola ku ntegeka ey’okukuuma obulamu obulungi n’okulongoosa ensobi z’omyoyo gw’omuntu.