Ngaba nawe ukhathazekile ngokuba nobunzima obukhulu? (Ubunzima obukhulu) - Masithethe ngale nto!

Ingxaki abantu abaninzi abanayo kule mihla kukwanda kwesisindo. Kwabanye, oku kubangela uxinzelelo olukhulu. Usenokuba ucinga izinto ezinje, "Ngaba ndityebile?", "Ngaba obu bunzima bungaba yingxaki kum?" Ngoko ke namhlanje, masithethe ngale meko yokutyeba, oko kukuthi, 'Ukutyeba kakhulu' , ngendlela elula onokuyiqonda. Oku akunzima njengoko ucinga, kodwa kubaluleke kakhulu ukukwazi.

Kuthetha ukuthini ngokwenene "ukutyeba kakhulu"?

Ngamafutshane, iBody Mass Index (BMI) yindlela yokulinganisa ukuba ungakanani na ubunzima obufanelekileyo ngobude bakho. Ugqirha ubala oku ngokuthatha ubunzima bakho ngeekhilogram, abuhlule ngobude bakho ngeemitha, aze abuhlule ngesikwere saloo bude. Ngokomyinge, ukuba i-BMI yakho iphakathi kwama-25 nama-29.9 (kg/m²) , ugqirha unokuthi 'utyebile kakhulu', oko kuthetha ukuba utyebile kancinci. Oku kuthetha ukuba usenokuba namafutha amancinci, oko sikubiza ngokuba yi-adipose tissue , emzimbeni wakho.

Le meko ibizwa ngokuba yi-'Overweight' ixhaphake kakhulu. Uphando lubonisa ukuba nakwilizwe elifana neMelika, umntu omdala omnye kwabathathu kunye nomnye kubantwana abathandathu bakule meko. Njengokutyeba kakhulu , oku kukwanzima kancinci. Kungadinga unyango olwahlukeneyo kunye neendlela zokulawula. Ngoko ke, ukwazi ngakumbi ngale 'Overweight', izizathu zayo, kunye nento onokuyenza ngayo, kuya kuba luncedo olukhulu kuwe ekulawuleni le meko.

Khawucinge nje, nokuba unamafutha amaninzi emzimbeni wakho angama-4-5 eekhilogram , anokuchaphazela impilo yakho. Abangela utshintsho oluninzi emzimbeni wakho kwaye andise amathuba okuba nezifo ezinzulu. Anokuchaphazela nokuzihlonipha kwakho. Xa 'utyebile kakhulu', kusenokwenzeka ukuba uye kwinqanaba elilandelayo elibizwa ngokuba kukutyeba kakhulu .

Kutheni "ukutyeba kakhulu" kuyingozi kangaka?

Ukutyeba kakhulu kunokukhokelela kwiimeko zempilo ezenza kube nzima ukuba umzimba wakho usebenze kakuhle. Umzekelo:

• Uxinzelelo lwegazi: Ukuba utyebile kakhulu, intliziyo yakho kufuneka isebenze nzima ukupompa igazi emzimbeni wakho wonke. Ukutyeba kakhulu kuchaphazela nezintso zakho, nto leyo enceda ekulawuleni uxinzelelo lwegazi.
• I-Hyperlipidemia: Oku kuxa inani lamafutha, okanye ii-lipids, egazini lakho lisanda. Ukutya ukutya okunamafutha agcweleyo okanye amafutha e-trans kwandisa umngcipheko wakho wokuba nobunzima obukhulu kunye ne-cholesterol ephezulu.
• Amanqanaba aphezulu eswekile egazini (iHyperglycemia): Amafutha amaninzi emzimbeni, ingakumbi ajikeleze isisu, achaphazela indlela umzimba ofunxa ngayo iswekile, okanye iglucose , kwiicarbohydrates ekutyeni okutyayo.
• Iingxaki zamalungu:Ukutyeba kakhulu kubeka uxinzelelo olongezelelekileyo kumalungu afana namadolo akho. Kuyandisa umngcipheko wakho wokuba nezifo ezifana ne -osteoarthritis , kwaye kunokonakalisa i-cartilage yakho. Cinga nje, nokuba unamafutha amaninzi emzimbeni wakho angama-4.5 eekhilogram, kunokongeza phakathi kwe-7 kunye ne-23 yeekhilogram zoxinzelelo olongezelelekileyo emadolweni akho.

Ukuba imeko yokuba 'utyebile kakhulu' iyaqhubeka, ingakhokelela ekutyebeni kakhulu . Ukutyeba kakhulu kungakhokelela kwisifo sentliziyo, isifo seswekile sohlobo lwesibini , kunye nezinye izifo ezininzi.

Ngaba kwanele ukujonga nje ixabiso le-BMI?

Oku akwenzeki rhoqo. Umzekelo, usenokuba nezihlunu eziphuhlileyo kunye namafutha omzimba aphantsi. Emva koko, nokuba ujonge isikali okanye i-BMI, ayibonisi ngokuchanekileyo ibhalansi phakathi kwamafutha kunye nezihlunu emzimbeni wakho. Kwimeko enjalo, ugqirha wakho uya kukuxelela ukuba utye ukutya okunamafutha aphantsi, okuneeproteni ezininzi kwaye uqhubeke nokwakha izihlunu.

Omnye umzekelo ngumntu 'otyebileyo kakhulu' kodwa osempilweni entle. Oko kukuthi, uxinzelelo lwegazi, amanqanaba e-cholesterol, kunye namanqanaba eswekile konke kukwimilinganiselo eqhelekileyo. Oogqirha babahlula abantu abanjalo njenge- Metabolically Healthy Obesity (MHO) . Kumntu onjalo, kubaluleke kakhulu ukulawula ukutya kwakhe nokuhlala esempilweni kunokuzama ukunciphisa i-BMI yakhe.

Ngaba kukho naziphi na iimpawu ezikhethekileyo zokuba "utyebile kakhulu"?

Akukho zimpawu zithile zokuba 'utyebile kakhulu', njengokukhwehlela okanye intloko ebuhlungu. Ugqirha uya kubala i-BMI yakho ukuze abone ukuba 'utyebile kakhulu' na. Ngamanye amaxesha, imo yomzimba wakho, ingakumbi nokuba uthwele uninzi lobunzima bakho esinqeni sakho, inokuthathwa njengophawu lokuba 'utyebile kakhulu'.

Zithini izizathu zokuba "utyebe kakhulu"?

Ukuba 'utyebile kakhulu' kwenzeka xa kukho ukungalingani phakathi kwamandla (iikhalori) umzimba wakho ozifunayo kunye namandla owafumanayo ekutyeni okutyayo. Oku kunokuba nezizathu ezininzi:

• Imikhwa yokutya: Ukutya iikhalori ezingaphezulu kunezo umzimba uzifunayo, ukutya ukutya okuneswekile eninzi, kunye nokutya ukutya okunamafutha amaninzi zezona zinto ziphambili ezibangela ukutyeba kakhulu.
• Iimpembelelo zemfuza: Uphando lufumanise ukuba abantu abatyebileyo banezakhi zofuzo ezithile (iizakhi zofuzo ezithintela ukutyeba kakhulu) ezichaphazela umnqweno wabo wokutya. Akukacaci nokuba abantu abatyebileyo nabo banalo na eli futhe lemfuza.
• Ukungawusebenzisi umzimba: Ukuchitha ixesha elininzi kwifowuni yakho okanye ubukele iTV kunokubangela ukuba ulahlekelwe lixesha lokuzilolonga.
• Ukungalali: Ukungalali ubuncinane iiyure ezisixhenxe ngosuku kunokuchaphazela iihomoni ezilawula ukutya kwakho.
• Uxinzelelo: Xa uxinezelekile, ingqondo nomzimba wakho zivelisa i-cortisol.Iihormones ezinje ngezi ziveliswa ngakumbi. Ezi hormones zilawula indlala. Ngoko ke, xa uxinzelelo lusanda, kunokwenzeka ukuba utye "ukutya okuthuthuzelayo" okunamafutha amaninzi okanye iswekile, okugcinwa njengamafutha angaphezulu emzimbeni.
• Iingxaki zempilo ezisisiseko: Ukwanda kobunzima kunokuba yimpembelelo embi yeemeko ezithile zonyango, ezifana nePolycystic Ovary Syndrome (PCOS) kunye neMetabolic Syndrome .

Ugqirha ufumanisa njani kanye kanye ukuba yintoni "ukutyeba kakhulu"?

Xa usiya kugqirha, uza kulinganisa ubude bakho, ubunzima, kunye nobubanzi besinqe sakho. Ugqirha wakho angayalela uvavanyo lokwakheka komzimba, olufana ne -bone density scan okanye i-bioelectrical impedance analysis . Olu vavanyo luthumela umbane emzimbeni wakho kwaye lulinganise ukwakheka komzimba wakho ngokusekelwe kwisantya ohamba ngaso.

Kodwa, okubaluleke ngaphezu kwako konke oku yimpilo yakho iyonke. Ugqirha wakho ngokuqinisekileyo uza kukubuza ngezi zinto:

• Imbali yakho yezonyango: Uza kubuzwa malunga nazo naziphi na iimeko zempilo onazo, naziphi na amayeza owasebenzisayo, kunye nokuba kukho umntu kusapho lwakho okhe wanengxaki yokutyeba kakhulu okanye ukutyeba kakhulu.
• Imbali yakho yobunzima: Umzekelo, ungabuzwa ukuba ubunobunzima obugqithisileyo kangangeminyaka, okanye ukuba oku kutyeba kutsha nje. Ungabuzwa nokuba ubukwinkqubo zokunciphisa umzimba.
• Indlela ophila ngayo: Uza kubuzwa malunga nendlela otya ngayo ngoku, iindlela olala ngazo, kunye nokuba usebenza kangakanani emini.
• Impilo yakho yengqondo: Ungabuzwa ngoxinzelelo kunye nezinye izinto ezichaphazela indlela ocinga ngayo, oziva ngayo, kunye nokuziphatha ngayo. Izinto ezifana noxinzelelo zinokukwenza ufune ukutya okungakumbi.

Ukongeza, ugqirha unokujonga iimpawu zakho ezibalulekileyo , ezifana nokubetha kwentliziyo yakho kunye nesantya sokuphefumla, kwaye angenza uvavanyo lwegazi. Kungokuqokelela olu lwazi lupheleleyo lwempilo apho ugqirha anokufumanisa ukuba utyebile na kwaye nokuba unayo nayiphi na eminye imiba yezempilo enxulumene noko.

Yintoni enokwenziwa ukunyanga imeko "yokutyeba kakhulu"?

Ngokwesiqhelo, ugqirha uya kucebisa utshintsho kwindlela ophila ngayo. Umzekelo, baya kukuxelela ukuba utshintshe into oyityayo nendlela osebenza ngayo. Abanye abantu banokuba nobunzima obukhulu ngenxa yoxinzelelo okanye ezinye iingxaki zeemvakalelo. Kwiimeko ezinjalo, ugqirha unokucebisa inkxaso yempilo yengqondo efana ne -cognitive behavioral therapy (CBT) . Olu nyango lunokukunceda ukulawula uxinzelelo okanye iimvakalelo ezichaphazela indlela otya ngayo.

Amayeza amaninzi anikwa abantu abatyebe kakhulu.Nceda abo bane-BMI engama-30 nangaphezulu. Kodwa ukuba utyebile kakhulu kwaye unezinye izifo ezihambisana noko, ungafanelekela ukufumana amayeza.

Ungayigcina njani iphantsi kobunzima emva kokunciphisa umzimba?

Njengabantu abaninzi, kuya kufuneka uqhubeke nemikhwa emihle eyakunceda wehlise umzimba. Uphando malunga nokunciphisa umzimba lubonisa ukuba uninzi lwabantu lufumana kwakhona malunga ne-50% yobunzima ababulahle kwiminyaka emibini emva kokufikelela kubunzima ababufunayo. Iingcali zikhankanya izizathu ezahlukeneyo zoku:

• Indawo ebangela ukuba umntu atyebe kakhulu: Nangona eli ligama elintsonkothileyo, libhekisa kwizinto ezichaphazela ubomi bethu bemihla ngemihla, ezinje ngokuphepha ukutya okucutshungulwayo kunye nokutya okukhawulezayo, nokwenza kube nzima ukufumana ixesha lokuzilolonga.
• Ithiyori yokubeka izinto: Ngokwale thiyori, xa unciphisa umzimba, umzimba wakho ubona njengomngcipheko. Xa unciphisa umzimba, ubungakanani bamandla owafumanayo ekutyeni bungaphantsi kobungakanani obuchithwa emini. Ukuphendula, umzimba wakho ukhupha iihomoni ezininzi ezikwenza uzive ulambile kwaye zimbalwa iihomoni ezikwenza uzive ugcwele.

Kunokuba nzima kancinci ukuqonda ukuba kufuneka usebenze nzima yonke imihla ukuze uhlale 'utyebile kakhulu' kwakhona. Kodwa uphando lubonisa ukuba ezi zinto zimbini zinokunceda:

• Yenza ukutya kwakho kube semgangathweni ngeproteni engenamafutha, imifuno eluhlaza, kunye neziqhamo. Yitya okwaneleyo kuphela ukuze wanelise indlala yakho ukuze umzimba wakho ungakhuphi iihomoni zendlala.
• Yakha izihlunu ngokwenza umthambo wokuqeqesha amandla. Izihlunu zitshisa iikhalori ngokukhawuleza kunamafutha. Ngokutshisa iikhalori ezingaphezulu, unganciphisa indawo umzimba wakho ozimisele kuyo.

Yintoni esifanele siyenze ukuze siphephe "ukutyeba kakhulu"?

Wakuba ukhethe ubunzima obusempilweni obufanelekileyo kuwe, inyathelo elilandelayo kukudala imikhwa emihle onokuyigcina ixesha elide. Nazi ezinye iingcebiso:

• Yongeza ukutya okusemgangathweni ekutyeni kwakho: Khetha iiproteni ezingenamafutha amaninzi (ezifana neembotyi, iilentili), amafutha asempilweni, kunye nefayibha endaweni yokutya okucutshungulweyo. Ungalibali ukusela amanzi amaninzi imini yonke.
• Nciphisa iswekile nokutya okucutshungulweyo: Iswekile eninzi nokutya okucutshungulweyo kakhulu zezona zinto zibangela ukutyeba kakhulu. Cwangcisa ukutya kwakho kwangaphambili ukuze uyeke ukutya into ngequbuliso.
• Yiba nomdla ngakumbi: IZiko lase-US loLawulo nokuThintela izifo (i-CDC) licebisa ukuba abantu abadala benze umthambo we-aerobic ophakathi ubuncinane imizuzu eli-150 ngeveki, okanye nawuphi na umsebenzi ofanelekileyo kuwe nakwinqanaba lakho lokomelela komzimba.
• Lawula uxinezeleko:Ngamanye amaxesha, nangona kukho iingxaki noxinzelelo, ufuna nje ukutya into emnandi. Izinto ezinje ngokucamngca, ukutya kakuhle, kunye nokuchitha ixesha ngaphandle zinokunceda koku.

Yintoni omawuyenze ukuba umntwana omncinci "utyebile kakhulu"?

Ukutyeba kakhulu yingxaki ekhulayo phakathi kwabantwana abaneminyaka ephakathi kwemi-2 ne-19 kumazwe afana ne-United States. Malunga nomntwana omnye kwabathandathu utyebile kakhulu. Ukuba ukhathazekile ngobunzima bomntwana wakho, qhagamshelana nogqirha wezingane.

Umyalezo Wokugqibela Wokuya Ekhaya

Ukutyeba kakhulu ngamanye amaxesha kunokuvakala ngathi ngumdlalo wamanani: amanani kwisikali, amanani kwitshathi ye-BMI, amanani kwiimpahla ozinxibayo. Kodwa yiba nobubele kuwe. La manani awakuchazi. Nangona kunjalo, anokunceda oogqirha bagqibe ukuba utyebile na. I-BMI sisikhokelo nje, kwaye ayiniki wena okanye ugqirha wakho umfanekiso opheleleyo wempilo yakho. Ugqirha wakho uza kujonga ezinye izinto, njengoxinzelelo lwegazi lakho, ukuze afumanise ukuba utyebile na, kwaye uya kukunceda uphuhlise isicwangciso solawulo esifanelekileyo kuwe. Khumbula, eyona nto ibalulekileyo kukuba sempilweni kwaye wonwabe!

Ukutyeba kakhulu , ukulawula ubunzima, i-BMI, ukutya okunempilo, umthambo, ukutyeba kakhulu, impilo