Ucinga ukuba utyebile? Masifunde ngakumbi ngokutyeba kakhulu!

Namhlanje siza kuthetha ngesihloko abantu abaninzi abanaso, kodwa ngamanye amaxesha abathethi kakuhle ngaso. Oko kukutyeba kakhulu . Mhlawumbi nawe ucinga ngale nto, okanye mhlawumbi umntu omaziyo unale meko. Inzima kancinci, kwaye yimeko yempilo yexesha elide. Kodwa ungakhathazeki, siza kuthetha ngale nto ngokulula, ngendlela onokuyiqonda.

Yintoni le nto yokutyeba kakhulu?

Ngamafutshane, ukutyeba kakhulu kukuba namafutha amaninzi kunalawo umzimba wakho uwadingayo. Asikuko nje ukuba "utyebile kakhulu." Oogqirha bakubona njengesifo esingapheliyo nesintsonkothileyo . Kuba kunokuba nefuthe elikhulu kwimpilo yakho iyonke kunye nomgangatho wobomi. Ngamanye amaxesha kunokuchaphazela nokuzihlonipha kwakho kunye nempilo yengqondo.

Kodwa khumbula into enye, ukuba utyebile kakhulu, awuwedwa. Baninzi abantu abanale meko kwihlabathi liphela, kuquka nelizwe lethu. Eyona nto ibalulekileyo kukuba ugqirha angakunceda ufumane unyango olufanelekileyo kunye neendlela zokulawula oku.

Zithini iimpawu zokutyeba kakhulu?

Enyanisweni, akukho zimpawu zithile zokutyeba kakhulu. Oko kukuthi, kunzima ukuthi kwangoko, "Ndityebile kakhulu kuba ndinezi zinto nezi." Nangona kunjalo, ugqirha uza kugqiba ukuba utyebile okanye akunjalo ngokujonga izinto ezimbini eziphambili:

1. Isalathisi sobunzima bomzimba (BMI): Oku kulinganisa ukuba ubunzima bakho buqhelekile na ngobude bakho. Oogqirha basebenzisa eli xabiso ``(BMI)``` ukwahlula ukutyeba.

2. Imilo yomzimba: Eyona nto iphambili ekufuneka uyijonge apha kukujikeleza kwesinqe sakho.

Ulwahlulo lwe-Body Mass Index (BMI)

Oogqirha bahlula ukutyeba kwiindidi ezintathu eziphambili ngokusekelwe kwixabiso lakho le-"BMI``. Olu hlu luchaza amanyathelo ekufuneka uwathathe ukuze unciphise umzimba.

• Ukutyeba kakhulu kweKlasi yokuQala: I-BMI (isalathisi sobunzima bomzimba) phakathi kwama-30 nama-35 kg/m².
• Ukutyeba kakhulu kweKlasi yesiBini: I-BMI (isalathisi sobunzima bomzimba) phakathi kwama-35 nama-40 kg/m².
• Ukutyeba kakhulu kweKlasi yesiThathu: I-BMI ye-40 kg/m² nangaphezulu.

Kodwa khumbula into enye, i-BMI yakho yodwa ayinakukuxelela ngqo ukuba zeziphi iingozi zempilo onazo. Yinto enye kuphela ebonakalisayo.

Ukujikeleza Kwesinqe

Apho ugcina khona amafutha amaninzi emzimbeni wakho kunokuchaphazela iingxaki zempilo ezinokubangelwa kukutyeba kakhulu. Ngokutsho kweZiko lase-US loLawulo lweZifo kunye nokuThintela (CDC), umjikelezo wesinqe ongaphezulu kwee-intshi ezingama-35 kumfazi kunye nongaphezulu kwee-intshi ezingama-40 kumadoda unokuba luphawu lomngcipheko ophezulu wezifo ezifana nesifo sentliziyo okanye isifo seswekile sohlobo lwesibini.

Zithini izizathu zokutyeba kakhulu?

Ngamafutshane, ukutyeba kakhulu kubangelwa kukutya okungaphezu koko umzimba wakho ukudingayo.Iikhalori zezo zinto uzityayo. Kodwa kutheni sisitya kakhulu kangaka? Akukho sizathu sinye soku, zinokubakho izizathu ezininzi. Cinga ngako...

• Amayeza athile: Amanye amayeza owasebenzisayo kwezinye iimeko anokubangela ukutyeba. Umzekelo, amayeza okudakumba, ii-steroids, amayeza okuxhuzula, amanye amayeza eswekile, kunye nee-beta-blockers.
• Ukukhubazeka: Abantu abadala kunye nabantwana abaneengxaki zomzimba okanye zokufunda basengozini enkulu yokutyeba kakhulu. Oku kusenokubangelwa kukungakwazi ukwenza izinto ezithile emzimbeni, imfundo ekhethekileyo, kunye nokungabikho kwezixhobo.
• Imikhwa emibi yokutya: Ukutya iikhalori ezingaphezulu kunezo umzimba uzidingayo, ukutya okucutshungulwe kakhulu, ukutya okuneswekile kunye neziselo, kunye namafutha agcweleyo zezona zinto ziphambili ezibangela ukutyeba kakhulu. Khawucinge ukuba ungatya iswekile engakanani ukuba usela ibhotile yesiselo esineswekile yonke imihla!
• I-Genetics: Uphando lufumanise ukuba kukho ii-genes ezithile (ii-genes ezithintela ukutyeba kakhulu) ezichaphazela umnqweno wabantu abatyebileyo. Nangona kunjalo, akukacaci ukuba olu hlobo lwe-genetic lufana na kubo bonke abantu abatyebileyo.
• Ukungawusebenzisi umzimba: Ukubukela iTV, ukudlala imidlalo yevidiyo, nokuchitha ixesha elininzi kwifowuni okanye kwilaptop yakho kunciphisa ixesha elifumanekayo lokuzilolonga.
• Ukungalali: Ukungalali ubuncinane iiyure ezisixhenxe ngosuku kunokuchaphazela iihomoni ezilawula indlala yethu.
• Uxinzelelo: Xa uxinezelekile, ingqondo nomzimba wakho zivelisa iihomoni ezininzi ezifana ne-cortisol, elawula indlala. Oku kunokukwenza unqwenele "ukutya okuthuthuzelayo" okunamafutha amaninzi kunye neswekile. Oku kutya kugcinwa njengamafutha agqithisileyo emzimbeni wakho.
• Iingxaki zempilo ezisisiseko: Ukwanda kobunzima kunokuba yimpembelelo embi yeemeko ezifana neMetabolic Syndrome kunye nePolycystic Ovary Syndrome (PCOS). Iingxaki zempilo yengqondo ezifana nexhala kunye noxinzelelo zinokubangela ukunqwenela ukutya okuneekhalori eziphezulu okuvuselela amaziko olonwabo engqondo.

Zithini iingxaki ezibangelwa kukutyeba kakhulu?

Ukutyeba kakhulu kuchaphazela umzimba wakho ngeendlela ezininzi. Umzekelo, kubangela utshintsho kwindlela umzimba osebenza ngayo oluyandisa umngcipheko wezifo ezininzi ezinzulu. Ukutyeba kakhulu kunokuba nefuthe elithe ngqo nelingathanga ngqo kwimpilo yakho iyonke.

Utshintsho kwiMetabolic

I-metabolism yakho yinkqubo apho iikhalori ozityayo ziguqulwa zibe ngamandla kwaye zisetyenziselwa ukunika amandla umzimba wakho. Xa umzimba wakho usebenzisa iikhalori ezingaphezulu kunokuba unokuzisebenzisa, iikhalori ezingaphezulu ziguqulwa zibe ngamafutha kwaye zigcinwe kwiiseli zamafutha zomzimba wakho. Xa kungekho zicubu zokugcina la mafutha, iiseli zamafutha ngokwazo ziyanda. Le yindlelaIiseli zamafutha ezinkulu zikhupha iihomoni kunye nezinye iikhemikhali ezibangela ukudumba emzimbeni.

Olu vuvu lunokubangela ukunganyangeki kwe-insulin . Umzimba wakho awunakusebenzisa i-insulin ukunciphisa iswekile yegazi kunye namanqanaba amafutha. Iswekile yegazi ephezulu kunye namanqanaba amafutha nazo zinokubangela uxinzelelo lwegazi oluphezulu. Xa zonke ezi meko zidibana, zibizwa ngokuba yi-metabolic syndrome . Le syndrome ixhaphakile kubantu abatyebileyo. Ikwanyusa umngcipheko wakho wezifo ezilandelayo:

• Izifo zentliziyo: Ukutyeba kakhulu kwandisa umngcipheko wesifo sentliziyo, ingakumbi isifo semithambo yegazi, ukuhlaselwa yintliziyo, ukusilela kwentliziyo okuxineneyo, kunye nesifo sohlangothi.
• Isifo Sesibindi Esinamafutha: Amafutha amaninzi egazini aya esibindini, nto leyo ehluza igazi. Xa isibindi siqala ukuqokelelana kwamafutha amaninzi, oku kunokukhokelela ekuvuvukeni kwesibindi okungapheliyo (iHepatitis) kunye nomonakalo wesibindi ohlala ixesha elide (iCirrhosis).
• Amatye eGallstones: Ngenxa yokuba amanqanaba e-cholesterol egazini aphezulu, i-cholesterol ifakwa kwi-gallstones, nto leyo enyusa umngcipheko wokuba ne-cholesterol gallstones kunye nesifo se-gallbladder.
• Isifo Sezintso: Uxinzelelo lwegazi oluphezulu, isifo seswekile, nesifo sesibindi zezinye zezona zinto zibangela isifo sezintso esingapheliyo.
• Uhlobo lweSifo seswekile sohlobo lwesibini: Ukutyeba kakhulu, ngakumbi, kwandisa umngcipheko wokuba nesifo seswekile sohlobo lwesibini.

Ngokwezibalo, ukutyeba kakhulu kwandisa umngcipheko wokufa ngaphambi kwexesha ngenxa yesizathu nasiphi na. Nangona kunjalo, uphando lubonise ukuba nokunciphisa umzimba kancinci (phakathi kwe-5% kunye ne-10%) kunokunciphisa lo mngcipheko.

Iziphumo ezithe ngqo

Amafutha amaninzi emzimbeni anokubangela uxinzelelo kumalungu akho okuphefumla kwaye abangele uxinzelelo kwinkqubo yakho yemisipha. Oku kunokukhokelela kwiimeko ezifana nezi:

• Isifo samathambo
• Isifuba
• Umqolo obuhlungu
• Isifo sokungaphefumli kakuhle ngokugqithisileyo
• Ukuphelelwa ngamandla kokulala

Ukongeza, ukutyeba kakhulu kwandisa umngcipheko wezifo nezimo ezilandelayo:

• Ezinye iintlobo zomhlaza: Umzekelo, umhlaza womqala, i-pancreatic, i-colon, ibele, isibeleko kunye nomhlaza wesibeleko.
• Uxinzelelo kunye neengxaki zeMood.
• Ukungazali kwabasetyhini kunye neengxaki ngexesha lokukhulelwa.
• Iingxaki zenkumbulo kunye nokuqonda: kubandakanya umngcipheko okhulayo wezifo ezifana nesifo sika-Alzheimer kunye ne-dementia.

Ungayibona njani into yokutyeba kakhulu?

Xa ubona ugqirha, uza kulinganisa ubunzima bakho, ubude bakho, kunye nobubanzi besinqe sakho. Ungacelwa ukuba wenze uvavanyo lokwakheka komzimba, njengovavanyo loxinano lwamathambo okanye uhlalutyo lwe-bioelectrical impedance. Olu vavanyo lulinganisa ukwakheka komzimba wakho ngokuthumela umbane emzimbeni wakho kunye nokulinganisa isantya ohamba ngaso.

Kodwa, okubaluleke ngakumbi, kubalulekile ukwazi impilo yakho iyonke. Ugqirha uza kukubuza le mibuzo ilandelayo:

• Imbali yakho yezonyango kunye nonyango: Uza kubuzwa nangamayeza owasebenzisayo. Ungabuzwa nangazo naziphi na iingxaki zempilo ezichaphazela intsapho yakho.
• Imbali yakho yobunzima: Uza kubuzwa nokuba ukhe wazama na ukunciphisa umzimba ngaphambili kwaye amava akho ebenjani.
• Indlela ophila ngayo: Izinto ezifana nendlela otya ngayo ngoku, indlela olala ngayo, kunye nendlela osebenza ngayo emini.
• Impilo yakho yengqondo: Ungabuzwa ngezinto ezichaphazela impilo yakho yengqondo, ezinje ngoxinzelelo, kuba izinto ezinje ngoxinzelelo zinokubangela ukutya kakhulu.

Ugqirha uza kujonga neempawu zakho ezibalulekileyo kwaye angayalela uvavanyo lwegazi. Olu lwazi lupheleleyo lusetyenziselwa ukuxilonga ukutyeba kakhulu kunye nezinye iimeko ezinxulumene noko (ukuba zikhona).

Iphathwa njani i-obesity?

Ugqirha wakho uza kusebenzisana nawe ukwenza isicwangciso sokunciphisa umzimba esifanelekileyo kuwe. Ekubeni wonke umntu wahlukile, kusenokuthatha uvavanyo kunye nempazamo ukufumana unyango olulungele wena.

Utshintsho kwindlela yokutya

Ungumntu owahlukileyo. Ngoko ke naluphi na utshintsho olwenzayo ekutyeni kwakho kufuneka lulungele wena. Kukho iindlela zokwenza ukutya okunempilo okuzele kukutya okunempilo. Ugqirha wakho unokucebisa izicwangciso zokutya eziqinisekisiweyo ngokwesayensi, ezifana neMediterranean Diet okanye iDASH Diet . Ezi azizo izidlo ezithintelayo, ezingalunganga njengezinye izidlo. Zifana neseti yezikhokelo ezilungileyo zokukunceda ufikelele kwiinjongo zakho zesondlo.

Ukwandisa imisebenzi yemihla ngemihla

Umsebenzi utshisa iikhalori. Zininzi iindlela zokwandisa umsebenzi wakho wemihla ngemihla. Zama ukongeza umthambo omncinci kusuku lwakho.

Inkxaso yempilo yengqondo

Iingcebiso, amaqela enkxaso, kunye nonyango lokuziphatha kwengqondo (i-CBT) zinokukunceda wenze utshintsho oluhle. Zinokukunceda ukulawula uxinzelelo kunye nokujongana nezinto ezikukhathazayo ngokweemvakalelo nangokwengqondo.

Amayeza okunciphisa umzimba

Ugqirha wakho unokucebisa ukuba wongeze amayeza kwisicwangciso sakho sokunciphisa umzimba. Amayeza akasiso isisombululo esipheleleyo sokunciphisa umzimba, kodwa anokukunceda ubhekane nawo ngezinye iindlela. Umzekelo,Izinto ezithintela ukutya zingathintela ezinye zeempawu ezikwingqondo yakho ezichaphazela indlala yakho. La mayeza alandelayo avunyiwe yi-U.S. Food and Drug Administration (FDA) njengonyango lokutyeba kakhulu:

• I-Bupropion-naltrexone (Contrave®): Inganciphisa inkanuko kunye nobungakanani bokutya okutyayo.
• Ii-agonists ze-GLP-1: Lawula ukutya, zikwenze uzive ugcwele ngokukhawuleza, kwaye zinokunciphisa amanqanaba eswekile egazini. I-Ozempic® ngumzekelo we-agonist ye-GLP-1.
• I-Semaglutide (Wegovy®) kunye/okanye iTirzepatide (Zepbound®): Inciphisa ukutya. Oogqirha banokudibanisa eli yeza ne-agonist ye-GLP-1.
• I-Liraglutide (Saxenda®): Inciphisa inkanuko yokutya kwaye icothisa ukugaywa kokutya.
• I-Orlistat (Xenical®, Alli®): Inciphisa ukufunxwa kwamafutha emathunjini akho.
• I-Phentermine-topiramate (Qsymia®): Inciphisa indlala yakho.
• I-Phentermine (Adipex-P®, Lomaira®, Suprenza®): Inciphisa umdla wokutya. Ivunyiwe ukuba isetyenziswe iinyanga ezintathu ngexesha.

Utyando lokunciphisa umzimba (utyando lweBariatric)

Ukuba unesifo sokutyeba kakhulu kwiKlasi yesiThathu, utyando lwe-bariatric lunokuba lukhetho kuwe. Olu tyando lusebenza ngokutshintsha inkqubo yakho yokugaya ukutya - ngesiqhelo isisu, kwaye ngamanye amaxesha amathumbu amancinci - ukulawula ubungakanani beekhalori onokuzitya nokufunxa. Zinokunciphisa nemiqondiso yendlala esuka kwinkqubo yakho yokugaya ukutya iye engqondweni yakho. Kukho iintlobo ezahlukeneyo zotyando lokunciphisa umzimba:

• Utshintsho lweDuodenal
• Ibhendi Yesisu (Ibhendi Yesinqe) `(Ibhendi Yesisu - Ibhendi Yesinqe)`
• I-Gastric Bypass (Roux-en-Y)
• I-Sileeve Yesisu (Utyando Lwesisu Lwemikhono)

Ngaba ukutyeba kakhulu kunokuthintelwa?

Ukutyeba kakhulu kulula ukukuthintela kunokunyanga xa sele kuqalile. Kungenxa yokuba umzimba wakho ulawula ubunzima bomzimba wakho ngendlela etshintsha indlela osebenza ngayo njengoko ulinganisa imiqondiso yakho yokulamba kunye namandla owachitha kwimisebenzi yemihla ngemihla. Nje ukuba umzimba wakho umisele "inqanaba elimiselweyo" elitsha, eliphezulu, yiloo nto uyibona njengobunzima bakho obutsha. Elo nqanaba limiselweyo linokubangela ukuba ubunzima bakho bube phezulu kwisikali okanye kwitshati ye-BMI.

Ukunikel’ ingqalelo kwimikhwa yakho nokwenza utshintsho olusengqiqweni ngoku kunokunceda ukuthintela ukutyeba kakhulu kwixesha elizayo. Nazi ezinye zemizekelo:

• Yenza utshintsho oluncinci:Ngaba unomkhwa wokutya iikhalori eziphezulu, njengokutya okulula imihla ngemihla okanye isiselo esineswekile "osifumanayo"? Cinga ngokusitshintsha. Iikhalori ezili-150 ezongezelelweyo ngosuku zingongeza ukuya kuthi ga kwiikhilogram ezili-10 (malunga ne-4.5 kg) ngonyaka. Oko kufana nepakethi encinci yeetships okanye iibhisikithi ezimbini zesandwich ezifakwe kabini.
• Yongeza umsebenzi womzimba: Okanye, fumana umsebenzi ofanela wena kunye nenqanaba lakho lokomelela komzimba, kwaye ucinge ngento onokuyenza ukuze utshise iikhalori ezili-150 ezongezelelweyo ngosuku.
• Thenga izinto ngabom: Zisa ukutya okunempilo ekhaya uze uzigcine. Xa uphuma, nciphisa iilekese kunye nezimuncumuncu kwiziganeko ezikhethekileyo.
• Phucula impilo-ntle iyonke: Nciphisa ixesha lokujonga isikrini, phuma ngaphandle ufumane umoya omtsha. Lawula uxinzelelo lwakho, lawula amanqanaba akho ehomoni, kwaye uzame ukulala ngokwaneleyo. Gxila kutshintsho oluhle kunye nemisebenzi enempilo, endaweni yokucinga nje ngempembelelo yemizamo yakho ekutyebeni.

Kwenzeka ntoni ukuba utyebile kakhulu?

Ukutyeba kakhulu kwandisa umngcipheko wakho wokuba neengxaki zempilo ezinzulu. Nangona kunjalo, ukutyeba kakhulu akuthethi ukuba uza kufumana ezo meko okanye ukuba awunakwenza nto ukuzithintela. Khumbula, ukulahlekelwa yi-5% ukuya kwi-10% yobunzima bakho kunokunciphisa kakhulu iingozi zempilo yakho. Ukusebenza kwisicwangciso sonyango sexesha elide kunokukunceda ugcine ubunzima obunciphayo.

Uzigcina njani ubunzima obulahlekileyo bungabuyi?

Usenokucinga ukuba wakufika kubunzima obuthile, uhambo lwakho lokunciphisa umzimba luphelile. Kodwa ukutyeba kakhulu sisifo esihlala ixesha elide. Oko kuthetha ukuba kufuneka uqhubeke namanyathelo owathathayo ukuze unciphise umzimba, njengokuthenga ngabom kunye nokusebenza iintsuku ezimbalwa ngeveki.

Ukuba utyebile kakhulu, ungaziva ngathi akukho nto unokuyenza ukulawula imeko yakho. Ezi mvakalelo ziyaqondakala, kwaye ziqhelekile kakhulu. Ukuba ucinga ukuba utyebile kakhulu, thetha nogqirha. Angakunceda ufumane isicwangciso sokulawula ubunzima esikusebenzelayo.

Eyona nto ibalulekileyo onokuyithatha ekhaya kweli nqaku

Kulungile, ngoko ke, ngokwezinto esithethe ngazo, ezi zezona zinto zibalulekileyo ekufuneka uzikhumbule:

• Ukutyeba kakhulu akuyonto ilula. Yimeko enzima, ehlala ixesha elide enokuchaphazela impilo yakho.
• Zininzi izizathu zoku. Izinto ezininzi ezifana ne-genes, indawo esihlala kuyo, indlela esiphila ngayo, kunye nempilo yengqondo zinokuchaphazela oku.
• Zininzi iingxaki ezinokubakho. Kukho umngcipheko okhulayo wezinto ezifana nesifo seswekile, isifo sentliziyo, kunye nomhlaza.
• Nangona kunjalo, inokulawulwa. Ngokweengcebiso zonyango, le meko ingalawulwa ngokutshintsha indlela yokutya, ukuzilolonga, kwaye, ukuba kuyimfuneko, amayeza okanye utyando.
• Nokuba utshintsho oluncinci lunempembelelo enkulu.Nokuba ukunciphisa umzimba kancinci kunokunciphisa iingozi zempilo.
• Awuwedwa. Musa ukoyika ukuthetha ngale nto kwaye ucele uncedo. Fumana uncedo kugqirha, ingcali yesondlo, mhlawumbi nomcebisi.
• Eyona nto ibalulekileyo kukuzinyamekela nokuhlala unethemba.

Ukuba unemibuzo engaphezulu malunga noku, qiniseka ukuba uthetha nogqirha. Baza kukukhokela kolu hambo ngendlela efanelekileyo kuwe.

Ukutyeba kakhulu , Ukunciphisa umzimba, Impilo, i-BMI, Isifo seswekile, Isifo sentliziyo