"Owu, ndityebile..." "Ndingadinga ukunciphisa ubunzima obungakanani ukuze ndibe mncinane njengomhlobo wam?" "Ngaba obu bunzima bufanelekile kubude bam?"... Ngaba wakha waba nemibuzo efana nale? Sonke sicinga ngobunzima bethu nempilo yethu. Kodwa uninzi lwexesha, sijonga nje inani elikwisikali size sixhalabe, okanye sizithelekise nomnye umntu. Enyanisweni, "ubunzima obufanelekileyo" okanye "ubunzima obufanelekileyo" asilo nani linye kuphela. Yinxalenye enye yebali eyingqayizivele kuwe kwaye ikuxelela ngempilo yakho.
Yintoni emisela ubunzima obufanelekileyo bomzimba?
Ngamafutshane, uluhlu lobunzima obusempilweni kuwe lwahlukile kumntu ngamnye. Oogqirha baqwalasela izinto ezininzi xa begqiba oku. Kufana nemephu yempilo eyenzelwe wena.
- Ubudala: Njengoko sikhula, imetabolism yethu iyancipha. Iihormone nazo ziyatshintsha. Ezi zinto zichaphazela ngokuthe ngqo ubunzima.
- Isini: Ngokubanzi, amadoda anobunzima bamathambo nemisipha engaphezulu kunabafazi. Ngoko ke, nokuba balingana ngeminyaka nangobude, indoda inobunzima obungaphezulu kancinci kunobomfazi.
- Ukuphakama: Le ilula kakhulu. Njengoko usiba mde, ubunzima bomzimba wakho buyanda, nobunzima bakho obusempilweni buyakhula.
- Iimeko zonyango kunye namayeza: Ezinye iimeko zonyango (umz. iingxaki ze-thyroid) kunye nezinye amayeza (umz., ii-corticosteroids, amanye amayeza engqondo) zinokubangela ukutyeba. Kwakhona, izinto ezifana noxinzelelo olugqithisileyo, njengokungalali, zinokubangela ukutyeba. Ezinye iimeko zonyango (umz., umhlaza, izifo zesisu) nazo zinokubangela ukwehla kobunzima.
- Ukwakheka komzimba: Oku kubaluleke kakhulu. Ubunzima bomzimba wakho benziwe ngamafutha, izihlunu, amathambo, namanzi. Cinga ngako, ukuba nilingana ngobude nangobudala, lowo uzilolonga kakhulu uya kuba nezihlunu ezininzi. Ngoko ke, unobunzima obungaphezulu kancinci kunomnye umntu. Izihlunu zinobunzima obungaphezulu kunamafutha . Kodwa loo nto ibubunzima obusempilweni.
- I-Genetics: I-Genetics ikwachaphazela izinto ezifana nokuba uziva utyebile ngokukhawuleza kangakanani, ukutya kwakho, kunye nendlela osebenzisa ngayo amandla omzimba wakho. Yiyo loo nto abanye abantu betyeba lula, ngelixa abanye benengxaki yokufumana ubunzima.
Ulinganisa njani ubunzima obusempilweni? Ngaba i-BMI yodwa yanele?
Kukho iindlela ezahlukeneyo ezisetyenziswayo ukufumana umbono wobunzima obusempilweni. Kodwa khumbula, akukho nanye kwezi ndlela enika umfanekiso opheleleyo wempilo yakho. Ezi zizilingo nje ezisisiseko.
Isalathisi soBunzima boMzimba (i-BMI)
Le yeyona ndlela idumileyo esikhe seva ngayo. Le yindlela elula yokubala ukuze ubone ukuba ubunzima bakho bufanelekile na ngokweekhilogram zakho. I-BMI yakho ibalwa ngokwahlula ubunzima bakho (ngeekhilogram) ngesikwere sobude bakho (ngeemitha). Ungakujonga oku ngokulula nge-'BMI calculator' ekwi-intanethi.
Kodwa i-BMI ineengxaki ezinkulu. Oko kukuthi, ayinakwahlula phakathi kwamafutha omzimba kunye nobunzima bemisipha . Ngenxa yoko, umdlali onezihlunu eziqinileyo unokuba ne-BMI ephezulu, nokuba akatyebanga. Ngokufanayo, umntu olahlekelwa zizihlunu njengoko ekhula unokuba namafutha amaninzi emzimbeni kodwa abe ne-BMI eqhelekileyo.
| Ixabiso le-BMI | Intsingiselo |
|---|---|
| Ngaphantsi kwe-18.5 | Ubunzima obungaphantsi kobunzima |
| 18.5 – 24.9 | Ubunzima obusempilweni |
| 25.0 – 29.9 | Ukutyeba kakhulu |
| 30.0 okanye ngaphezulu | Ukutyeba kakhulu |
Ngoko ke, ukuba unombuzo malunga ne-BMI yakho, musa ukwenza izigqibo ngokusekelwe kuyo yodwa. Kungcono ukuthetha nogqirha wakho.
Ukujikeleza Kwesinqe
Olu luvavanyo olubaluleke kakhulu xa kufikwa kubunzima obusempilweni, kuba amafutha agcinwe esiswini, ingakumbi amafutha akwi-visceral, anxulunyaniswa nezifo ezininzi, kuquka isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile sohlobo lwesibini.
- Amadoda: Umjikelezo wesinqe kufuneka ube ngaphantsi kweesentimitha ezingama-40.
- Abafazi abangakhulelwanga: Ububanzi besinqe kufuneka bube ngaphantsi kweesentimitha ezingama-35.
Ukulinganisa isinqe sakho: Yima nkqo uze ubeke iteyipu yokulinganisa ngaphezulu nje kwethambo lesinqe sakho, ngaphesheya kweqhosha lesisu sakho. Musa ukuyiqinisa okanye ukuyikhulula iteyipu yokulinganisa. Thatha umlinganiselo emva kokukhupha umoya.
Ezinye iindlela: i-WHR kunye ne-WHtR
- Umlinganiselo Wesinqe Nesinqe (WHR): Lo mlinganiselo ubalwa ngokwahlula umjikelezo wesinqe ngomda okwindawo ebanzi kakhulu yamanqe.
- Umlinganiselo Wokuphakama Kwesinqe (WHtR): Lo ngumlinganiselo wesinqe sakho owahlulwe ngobude bakho. Umthetho olula apha ngulo, "Umlinganiselo wesinqe sakho kufuneka ube ngaphantsi kwesiqingatha sobude bakho."
Ezinye izifundo zibonisa ukuba ezi ndlela, ingakumbi i-WHtR, zinokuqikelela iingozi zempilo zexesha elizayo ngokuchanekileyo kune-BMI.
Uhlalutyo loBume boMzimba
Le yindlela ephucuke kancinci. Iskeni efana ne-'Dual X-ray Absorptiometry (DXA)' inokulinganisa ngokuchanekileyo amafutha omzimba wakho, ubunzima bemisipha, kunye noxinano lwamathambo ngokwahlukeneyo.
Kulungile, ngoko ke ufikelela njani kolu bunzima busempilweni?
Le yeyona nxalenye ibalulekileyo. Khumbula, le ayisiyo "indlela yokutya" onokuyenza kwiintsuku ezimbini okanye ezintathu. Olu luhambo lokudala imikhwa enempilo yexesha elide . Iindlela zokulungisa ngokukhawuleza ziya kubangela ukuba ubunzima bubuye ngokukhawuleza.
Ukuba ufuna ukunciphisa umzimba...
- Yitya ukutya okunesondlo: Ukutya okukhawulezayo, iziselo ezineswekile, kunye nokutya okucutshungulweyo kuphezulu kwiikhalori, kodwa kuncinci kwiivithamini, iiminerali kunye nefayibha. Faka imifuno, iziqhamo, kunye nemifuno emininzi kangangoko kunokwenzeka kwisidlo ngasinye.
- Fumana iproteni kunye nefayibha eyaneleyo: Ezi zinceda ukugcina isisu sakho sigcwele.
- Nciphisa ityuwa, iswekile, kunye neoyile.
- Lumka ngokulawula ukutya: Yeka ukutya xa utyebile uze wenze umkhwa wokutya ngokulinganisela.
- Shukumisa ngakumbi, hamba ngakumbi: Yandisa inani lamanyathelo owathathayo ngosuku. Yenza umthambo, njengokuhamba ngokukhawuleza, ubuncinane iiyure ezimbini ezinesiqingatha ngeveki. Yenza umthambo wokuqinisa izihlunu (umz., ukuphakamisa iintsimbi) ubuncinane iintsuku ezimbini ngeveki. Ukuba usebenza eofisini, vuka uhambehamba kancinci ubuncinane kube kanye ngeyure.
Ngokomndilili, ukuba utya malunga neekhalori ezingama-500 ngaphantsi kunezo uzidingayo ngosuku, ungalahlekelwa malunga ne-pound (0.45 kg) ngeveki. Nangona kunjalo, kungcono ukucela ugqirha wakho ukuba akunike ukungabikho kweekhalori ezifanelekileyo kuwe.
Ukuba ufuna ukutyeba...
Ukwanda kobunzima nako kuyingxaki kwabo batyebileyo. Zikho neendlela eziphilileyo zokwenza oku.
- Yitya ukutya okunesondlo okuninzi, okuneekhalori eziphezulu: izinto ezifana nebhotolo yamandongomane, iyogathi enamafutha apheleleyo, amaqanda, intlanzi kunye nenyama.
- Yandisa amaxesha okudla kwakho: Ukongeza kwizidlo zakho ezintathu eziphambili, yitya izidlo ezincinci ezimbini ukuya kwezintathu ezinesondlo.
- Iikhalori ezingamanzi: Isiselo esifana nesmoothie yeziqhamo ezinesondlo kunye neyogathi yindlela entle yokufumana iikhalori ngaphandle kokuziva unelisekile.
- Yenza umthambo wokuphakamisa iintsimbi: Oku kunokukunceda wakhe izihlunu kwaye wongeze ubunzima ngendlela esempilweni.
Nokuba yintoni na oyenzayo, yenze ngolonwabo. Hamba uyokuhambahamba nomhlobo, upheke isidlo esinempilo nosapho lwakho. Emva koko akuyi kuba ngumsebenzi onzima, uya kuba yinxalenye yobomi bakho.
Umyalezo Wokuya Ekhaya
- "Ubunzima obufanelekileyo" asilonani linye. Luluhlu olusempilweni oluyahluka ngokuxhomekeke kwiminyaka yakho, ubude, isini, imfuza, kunye nesimo sempilo yakho.
- Isalathisi sobunzima bomzimba (i-BMI) sisixhobo esinye nje sokulinganisa. Kwakhona, lumka nomjikelezo wesinqe sakho . Amafutha esiswini ayingozi ngakumbi.
- Musa ukulandela "ukutya" okuthembisa iziphumo ezikhawulezileyo. Okubaluleke kakhulu kukumisela imikhwa yokutya okunempilo kunye nokuzilolonga rhoqo ixesha elide.
- Ukuba unenkxalabo malunga nobunzima bakho, ukwehla kobunzima, okanye ukutyeba, musa ukwenza izigqibo usebenzisa i-intanethi, kodwa qhagamshelana nogqirha wakho ukuze akunike iingcebiso ezifanelekileyo.
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