Sonke siyalazi igama elithi 'ukudumba', akunjalo? Khawuthelekelele xa ulunywa yingcongconi, okanye xa ufumana inxeba elincinci elisulelekayo, indawo iba bomvu, idumbe, kwaye ishushu. Yiloo nto siyibiza ngokuba kukudumba. Kodwa ubusazi na ukuba olu hlobo lokudumba lunokwenzeka nangaphakathi emizimbeni yethu, ngeendlela esingenakuzibona? Uphando lwamva nje lwezonyango lufumanise ukuba kukho unxibelelwano oluqinileyo phakathi kokudumba okungapheliyo okwenzeka ngaphakathi emzimbeni kunye neentlobo ezimbini zesifo seswekile ezixhaphakileyo kuluntu namhlanje (uhlobo lwesibini lwesifo seswekile). Iindaba ezimnandi zezokuba zininzi izinto esinokuzenza ukulawula le meko. Masithethe ngayo ngokweenkcukacha namhlanje.
Yintoni kanye kanye le ntsholongwane eyenzeka ngaphakathi emzimbeni?
Kumntu onesifo seswekile sohlobo lwesibini, umzimba awuvelisi ngokwaneleyo i-hormone ye-insulin. Okanye, umzimba awukwazi ukusebenzisa i-insulin oyivelisayo ngokufanelekileyo. Ngamafutshane, i-insulin sisitshixo esiveliswa kwi-pancreas yethu esilawula amanqanaba eswekile egazini.
Ngoko ke, zininzi izinto ezichaphazela ukusebenza kwale insulin. Phakathi kwazo, eyona iphambili kukutyeba okungafunekiyo emzimbeni , ingakumbi amafutha agcinwe ejikeleze isisu kunye namalungu angaphakathi esiswini. Ngoku abaphandi bafumanise ukuba ezinye iikhemikhali ezikhutshwa zezi seli zamafutha zibangela ukudumba okungapheliyo, okungengomgangatho ophantsi emzimbeni wethu. Oku kufana nomlilo omncinci otshayo uze ufe. Oku kukuvuvukala koko kamva kukhokelela kwizifo ezininzi ezifana nesifo seswekile.
Oku kuvutha kwangaphakathi, njengokudumba okwenzeka xa izinambuzane ziluma, akubonakali ngaphandle. Nangona kunjalo, konakalisa buthule umsebenzi we-insulin yomzimba.
Iikhemikhali zokudumba kunye nesifo seswekile
Abaphandi bebesazi kangangamashumi eminyaka ukuba abantu abanesifo seswekile baneempawu zokudumba eziphezulu emizimbeni yabo kunabantu abaphilileyo. Ngokukodwa, abantu abanesifo seswekile baneempawu zokudumba eziphezulu ezibizwa ngokuba zii-cytokines .
Ngoko ke, ukungakwazi ukufunda umzimba kunye nokutyeba kakhulu kuyawandisa njani la manqanaba e-cytokine kwaye kuvule indlela yesifo seswekile?
Abaphandi bafumanise ukuba ezi cytokines zifumaneka kakhulu kwizicubu zamafutha. Oku kuthetha ukuba amafutha angaphezulu emizimbeni yethu, ingakumbi kwindawo yesisu, ayaqhubeka nokuvelisa ezi khemikhali zokudumba. Oku kuphazamisana nesenzo se-insulin. Le meko siyibiza ngokuba kukunganyamezelani ne-insulin .
Kukho umjikelo onobungozi kakhulu oqhubekayo apha.
1. Amafutha amaninzi andisa ukudumba emzimbeni.
2. Njengoko ukudumba kusanda, iiseli zomzimba azibi namvakalelo kangako kwi-insulin (Insulin Resistance).
3. Njengoko ukuxhathisa i-insulin kusanda, ukudumba emzimbeni kuyanda.
4. Njengoko lo mjikelo uqhubeka, amanqanaba eswekile egazini ayenyuka kancinci kancinci, ekugqibeleni afikelele kumanqanaba angalawulekiyo, nto leyo ekhokelela kwisifo seswekile sohlobo lwesibini.
Ukongeza, uxinzelelo olugqithisileyo lweemvakalelo lunokunyusa amanqanaba eekhemikhali ezibangela ukudumba emzimbeni. Ke ngoko, ukunyamekela impilo yakho yengqondo kubaluleke kakhulu ngeli xesha lohambo.
Ukuzivocavoca kungalwa njani nokudumba?
Kuye kwafunyaniswa ukuba umntu osengozini yokuba nesifo seswekile angawunciphisa kakhulu umngcipheko wakhe wokuba nesifo seswekile ngokwenza umthambo olula, njengokuhamba ngokukhawuleza imizuzu engama-30 ngosuku , iintsuku eziliqela ngeveki. Enye yeemfihlo zoku zizinto ezilwa nokuvuvukala komthambo.
Xa uzilolonga, umzimba wakho ukhupha inani leekhemikhali ezilwa nokudumba. Kwakhona kwandisa kakhulu uvakalelo lweeseli zomzimba wakho, ingakumbi iiseli zemisipha, kwi-insulin. Oku kwenza kube lula kwiiseli zakho ukusebenzisa iswekile egazini lakho njengamandla. Awudingi zixhobo zokuzilolonga ezintle ukuze ufumane ezi zibonelelo. Ungazifumana ezi ziphumo ngento elula njengokuhamba imihla ngemihla.
Ngaba kufuneka sithathe ukutya okuchasene nokuvuvukala?
Ukutya esikutyayo nako kunempembelelo enkulu ekwandiseni okanye ekunciphiseni ukudumba emzimbeni. Kodwa khumbula, kunzima ukuthintela isifo seswekile ngokutya ukutya okulwa nokudumba kuphela kwaye unganciphisi ubunzima. Kuphela xa ukwehla kobunzima kunye nokuzilolonga kudibana apho kuvela khona impembelelo enamandla yokulwa nokudumba.
Makhe sibone ukuba zeziphi ukutya ezinciphisa kwaye zonyusa ukudumba.
| Udidi lokutya | Imizekelo |
|---|---|
| 👍 Ukutya okunciphisa ukudumba emzimbeni (Anti-inflammatory) | |
| Iioyile ezisempilweni | Ioyile yomnquma, ioyile yecanola, ioyile yeflakisi, kunye neoyile yeentlanzi etyebileyo kwi-Omega-3. |
| Iziqhamo kunye namandongomane | Iiavokhado, iiwalnuts. |
| Imifuno neziqhamo | Imifuno eluhlaza okwesibhakabhaka efana neetumato, iiorenji, ispinatshi, kunye neminye imifuno neziqhamo ezininzi. |
| 👎 Ukutya okwandisa ukudumba emzimbeni kwaye kufanele kuncitshiswe (Okubangela ukudumba) | |
| Amafutha angengowasempilweni | Ukutya okuqulethe ii-trans-fatty acids (uninzi lweemveliso zebhakari, ukutya okuqhotsiweyo ngokukhawuleza), imajarini, ukutya okucoliweyo kwemifuno. |
| Inyama ebomvu | Ukutya kakhulu inyama efana nenyama yenkomo nenyama yehagu. |
| Iimveliso zobisi ezinamafutha apheleleyo | Ukutya itshizi, ukhilimu, ubisi olunamafutha apheleleyo kunye neyogathi ngokugqithisileyo. |
Umyalezo Wokuya Ekhaya
- Kukho ulwalamano olusondeleyo phakathi kwesifo seswekile sohlobo lwesibini kunye nokudumba emzimbeni.
- Amafutha amaninzi, ingakumbi ajikeleze isisu, yimbangela enkulu yale ngxaki yokudumba okungapheliyo.
- Ukudumba kunye nokuxhathisa i-insulin emzimbeni ngumjikelo onzima oqinisanayo.
- Le meko ingalawulwa kwaye ithintelwe ngokugcina ubunzima obusempilweni, ukuzilolonga imihla ngemihla, nokutya ukutya okunciphisa ukudumba (iziqhamo ezintsha, imifuno, iioyile ezisempilweni).
- Ukuba unenkxalabo malunga nesifo seswekile okanye ulwazi olukweli nqaku, nceda uthethe nogqirha wakho wosapho ngalo mba uze ufumane ingcebiso.
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