Akukho ndlela yokuba kungabikho mntu umnye okanye ababini abanesifo seswekile kusapho lwakho, izalamane, okanye abahlobo okanye abamelwane, akunjalo? "Isifo seswekile" ngoku sesiyinto eqhelekileyo neqhelekileyo kwilizwe lethu. Nangona abanye besoyika, abanye abanandaba naso. Kodwa kutheni isifo seswekile sohlobo lwesibini sixhaphake kangaka phakathi kwethu, oko kukuthi, abantu baseMzantsi Asia ingakumbi abantu baseSri Lanka? Ngaba oku kungenxa yokutya esikutyayo kuphela? Namhlanje, masithethe ngebali lokwenyani emva koku.
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Izizathu zokuba wonke umntu azazi: indlela yokuphila kunye nokutya
Ukuba umntu ubuza athi, "Kutheni isifo seswekile siqala?", kukho iimpendulo ezimbalwa zokuqala ezifika ezingqondweni zethu.
- Imikhwa engafanelekanga yokutya: Ukutya izitya zerayisi, ukutya iilekese, ukutya okunamafutha, ukutya okunomgubo, ukutya okukhawulezayo, kunye neziselo ezineswekile.
- Ukungazilolongi: Ukuhlala phantsi uninzi losuku, ukuqhuba imoto yonke indawo endaweni yokuhamba ngeenyawo, nokuba livila kakhulu ukuhamba ngeenyawo nokuba yimigama emifutshane.
- Ukutyeba kakhulu: Ukuqokelelwa kwamafutha, ingakumbi kwindawo yesisu.
- Uxinzelelo: Uxinzelelo oluza neengxaki emsebenzini nakubomi bosapho.
- Uxinzelelo lwegazi oluphezulu kunye ne-cholesterol.
Konke oku kuyinyani. Ezi mpazamo zendlela yokuphila ziyandisa kakhulu umngcipheko wokuba nesifo seswekile. Kodwa ngaba wakha wazibuza ukuba kutheni umntu omnye kwababini otya ukutya okufanayo kwaye ephila ubomi obufanayo eba nesifo seswekile? Abanye abantu babhityile kakhulu, kodwa banesifo seswekile. Kulapho ke elinye icala lebali lingena khona, eliyimpembelelo yezakhi zofuzo zethu.
Izakhi zofuzo zethu ziseti encinci yemiyalelo elawula yonke into emizimbeni yethu. Ezi zakhi zofuzo zimisela umbala wolusu lwethu, umbala weenwele zethu, kwanokuthambekela kwethu kwizifo ezithile.
Imfihlo Yeemfuza Zethu: Ibali 'Lemfuza Eyongayo'
Oku kusenokuvakala ngathi yimbali yesayensi, kodwa ndiza kukuchazela ngendlela elula kakhulu. Cinga ngendlela ookhokho bethu ababephila ngayo kwiminyaka emininzi eyadlulayo. Ngelo xesha, kwakungekho zitolo kunye neevenkile ezinkulu kuyo yonke indawo njengoko zinjalo namhlanje. Kwakufuneka basebenze nzima ukuze bafumane ukutya. Ngamanye amaxesha, kwakukho imbalela kunye nendlala, kwaye ukutya kwakunqongophele.
Ngoko ke, ukuze baphile kule ndawo, imizimba yabo kufuneka ihlengahlengiswe ngokukodwa. Oko kukuthi, kwangoko nje ukuba bafumane ukutya, kufuneka bakwazi ukufunxa amandla amaninzi kangangoko banako kwaye bagcine amanye amafutha emizimbeni yabo . Kuba abazi ukuba isidlo sabo esilandelayo siza kufika nini. Iijini ezibanceda basebenzise amandla kancinci kwaye bawagcine njengamafutha zezo sizibiza ngokuba 'ziijini ezisebenzisa ukutya okunempilo '.Ngamafutshane, ukuba nezi jini ngelo xesha kwakuyintsikelelo enkulu ukuze umntu aphile.
Ingxaki yintoni ke namhlanje?
Ingxaki kukuba, ii-genes zethu zisasebenza ngendlela ezazisebenza ngayo kumawaka eminyaka eyadlulayo, kodwa imeko-bume yethu itshintshe ngokupheleleyo.
Lo mahluko ungaqondwa ngcono kwitheyibhile engezantsi.
| I-Factor | Ixesha lookhokho bethu | Ixesha lethu langoku |
|---|---|---|
| Ukutya | Ihlala inqabile kwaye kunzima ukuyifumana. | Kukho ukutya okuninzi okune-calories ephezulu. |
| Umsebenzi womzimba | Ubunzima imini yonke (ukulima, ukuzingela, ukuhambahamba). | Uphantsi kakhulu, uhlala phantsi. |
| Isenzo sezakhi zofuzo | Ukulondoloza ubomi ngokufumana amandla amaninzi kukutya okuncinci okufumanekayo nokugcina okuseleyo njengamafutha. | Ukutya kakhulu kunokukhokelela ekugcinweni kwamafutha ngokukhawuleza, ukutyeba kakhulu, kunye nokunganyamezelani ne-insulin . |
Ngamafutshane, ezo jini zaziyintsikelelo kookhokho bethu ziye zaba sisiqalekiso kuthi namhlanje. Kuba ukutya okuneekhalori eziphezulu esikutyayo kuguqulwa ngokukhawuleza kube ngamafutha ziijini zethu kwaye kugcinwe emizimbeni yethu. Oku kukhokelela ekutyebeni, ngakumbi ecaleni kwesisu. Xa oku kusenzeka, i-hormone insulin, elawula iswekile emizimbeni yethu, ayikwazi ukusebenza kakuhle. Le meko ibizwa ngokuba yi-insulin resistance . Le yeyona nto iphambili yesifo seswekile sohlobo lwesibini.
Ngoko ke singenza ntoni?
Usenokucinga, "Ukuba zii-genes zethu kuphela, akukho nto sinokuyenza ngaloo nto." Kodwa oko akulunganga kwaphela. Le yinto ebaluleke kakhulu ekufuneka uyikhumbule.
Ukuba ii-genes zifana nesibhamu esithweleyo, yindlela esiphila ngayo ebangela ukuba kubekho utshintsho.
Oku kuthetha ukuba nokuba unesifo seswekile esibangelwa lufuzo, ukuba ulawula indlela ophila ngayo kunye nokutya ngendlela efanelekileyo, ungayiphepha loo ngozi. Okanye ude uhlehlise uphuhliso lweswekile ixesha elide.
Amanyathelo esifanele siwalandele
1. Bona ugqirha wakho: Ukuba kukho umntu kusapho lwakho onesifo seswekile, kubalulekile ukuba ujonge amanqanaba eswekile egazini lakho (iFasting Blood Sugar, HbA1c) ubuncinane kanye ngonyaka. Ukuba kukho umngcipheko, ugqirha wakho unokukunceda ukuba uqaphele oko kwangaphambili kwaye uthathe amanyathelo afunekayo.
2. Tshintsha ipleyiti yerayisi: Siqhele ukutya irayisi eninzi kunye nentlanzi encinci kunye nemifuno. Yijike. Nciphisa ubungakanani berayisi epleyitini ngekota enye (1/4), uze uzalise isiqingatha (1/2) ngemifuno kunye nemifuno eluhlaza. Kwintsalela (1/4) yongeza iproteni efana nentlanzi, intlanzi eyomileyo, inkukhu, amaqanda, iilentils, okanye iitships.
3. Zilolonge: Zilolonge ubuncinane imizuzu engama-30 ngosuku. Ukuhamba ngokukhawuleza, ukubaleka, okanye ukukhwela ibhayisekile zonke zizinto ezilungileyo. Akunyanzelekanga ukuba uye ejimini. Sebenzisa izinyuko nanini na kunokwenzeka, yiya evenkileni ngenyawo. Ezi zinto zincinci zinokwenza umahluko omkhulu.
4. Lawula ubunzima bakho: Kubaluleke kakhulu ukunciphisa amafutha esiswini, ingakumbi esiswini. Oku kunokufezekiswa ngokutya okufanelekileyo kunye nokuzilolonga.
5. Nciphisa iilekese kunye namafutha: Nciphisa iswekile, iziselo ezineswekile, iikeyiki, iibhisikithi, kunye nokutya okunamafutha kangangoko kunokwenzeka. Ezi zinto zinyusa ngokuthe ngqo umngcipheko wakho wesifo seswekile.
Umyalezo Wokuya Ekhaya
- Njengabemi baseSri Lanka, sisengozini enkulu yokuba nesifo seswekile sohlobo lwesibini ngenxa yendlela esiphila ngayo kunye neempawu zemfuza.
- Ngenxa 'yee-genes ezixhasa ukonga' ezazuzwa kookhokho bethu, imizimba yethu igcina amafutha ngokukhawuleza.
- Nangona singenakukwazi ukutshintsha ii-genes zethu, sinokuzikhusela kwingozi yesifo seswekile ngokutshintsha indlela esiphila ngayo.
- Ukutya okunempilo, ukuzilolonga rhoqo , ukulawula ubunzima, kunye nokunciphisa uxinzelelo zezona zisombululo zibalaseleyo esinazo.
- Ukuba unembali yesifo seswekile kusapho lwakho, bonana nogqirha wakho ngokukhawuleza kwaye uqhubeke nokuhlolwa ngugqirha.
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