Ngaba ngamanye amaxesha uziva ngathi "Owu, ndijongeka ndityebile kancinci"? Mhlawumbi uziva ngathi ubambekile xa unxiba ilokhwe. Le yingxaki abantu abaninzi kweli lizwe lethu abanayo namhlanje. Kodwa nangona sicinga ukuba oku 'kutyeba' kulula, ngamanye amaxesha kunokuba nzima ngakumbi kunoko. Ngokwezonyango, sibiza le meko ngokuthi kukutyeba kakhulu, okanye `(Ukutyeba kakhulu)`. Oku akusiyongxaki nje kuphela ngenkangeleko, kodwa yingxaki yexesha elide echaphazela impilo yethu iyonke. Ngoko masithethe ngale nto namhlanje, ngokungathi sithetha nomhlobo, ngokulula.
Yintoni kanye kanye ukutyeba kakhulu?
Ngamafutshane, ukutyeba kakhulu kukuqokelelwa kwamanqanaba angengowasempilweni amafutha emzimbeni wakho. Asinto eyenzeka ngobusuku obunye, kodwa ngokuhamba kwexesha. Yiyo loo nto siyibiza ngokuba sisifo esingapheliyo. Esi sifo sinokuchaphazela ulonwabo lwakho ebomini, impilo yakho yengqondo, kunye nokuzithemba kwakho.
Kodwa khumbula, awuwedwa ojongene nale ngxaki. Baninzi abantu abaphethwe yile meko kwihlabathi liphela nakwilizwe lethu. Eyona nto ibalulekileyo kukuba kukho unyango kunye neendlela zokulawula oku. Ukuba uthetha nogqirha wakho, ungafumana isisombululo esifanelekileyo emzimbeni wakho nakwimpilo yakho.
Ukutyeba kakhulu kulinganiswa njani? Zithini iimpawu?
Ukutyeba kakhulu akuyonto ebangela iimpawu ezithile ezifana nomkhuhlane okanye umkhuhlane. Endaweni yoko, ugqirha uya kugqiba ukuba utyebile okanye akunjalo ngokusekelwe kumanani ahlukeneyo.
- Isalathisi soBunzima boMzimba (BMI): Le yindlela esetyenziswa kakhulu. Ibala ukuba ubunzima bakho bufanelekile na ngokweenqanaba lobude bakho. Ixabiso elivelayo lichaza ukuba uwela kuluphi udidi.
- Ukujikeleza Kwesinqe: Indawo ekugcinwa kuyo amafutha emzimbeni wakho ibaluleke kakhulu. Amafutha amaninzi, ingakumbi ajikeleze isisu, andisa umngcipheko kwimpilo. Le yindlela esetyenziswa ngayo ukulinganisa ukujikeleza kwesinqe.
Uhlu ngokwexabiso le-BMI
Oogqirha basebenzisa i-BMI ukwahlula ukutyeba kwiindidi ezintathu eziphambili. Olu hlu luluncedo kakhulu ekucwangciseni unyango.
| Iklasi yokutyeba kakhulu | Ixabiso le-BMI (kg/m²) |
|---|---|
| Ukutyeba kakhulu kwiKlasi yokuQala | 30 ukuya ngaphantsi kwama-35 |
| Ukutyeba kakhulu kwiKlasi yesiBini | 35 ukuya ngaphantsi kwama-40 |
| Ukutyeba kakhulu kwiKlasi yesiThathu | Uneminyaka engama-40 nangaphezulu |
Kodwa khumbula into enye. I-BMI sisikhokelo nje esiqhelekileyo. Ngamanye amaxesha, umntu ozilolonga kakuhle kwaye okhule kakuhle kwizihlunu unokuba ne-BMI ephezulu. Ke ngoko, ayisiyongcinga ilungileyo ukusekela izigqibo zakho koku kuphela.
Oko kuthethwa yi-“orgeon” yakho
Ukuthwala amafutha amaninzi esiswini sakho kwandisa umngcipheko wakho wokufumana izifo ezifana nesifo sentliziyo kunye nesifo seswekile sohlobo lwesibini. Ngokubanzi, umjikelezo wesinqe ongaphezulu kwee-intshi ezingama-35 kumfazi kunye nongaphezulu kwee-intshi ezingama-40 kumadoda kuthathwa njengomngcipheko.
Kutheni singabantu abakhulu kangaka? Zithini izizathu?
Kwinqanaba elisisiseko, ukutyeba kakhulu kwenzeka xa uthatha iikhalori ezingaphezulu kokutya kunokuba umzimba wakho utshisa. Kodwa kutheni oko kusenzeka? Zininzi izizathu zoku. Akuyonto inye kuphela, yindibaniselwano yezinto ezininzi.
- Imikhwa yokutya: Esi sesona sizathu siphambili. Ukuba sitya iikhalori ezininzi, ingakumbi ukutya okucutshungulwe kakhulu, iziselo kunye nokutya okuneswekile, kunye nokutya okunamafutha (okufana nerayisi eqhotsiweyo neyosiweyo), umzimba ufumana iikhalori ezingaphezulu kunezo uzidingayo. Iikhalori eziseleyo zigcinwa emzimbeni njengamafutha.
- Ukungazilolongi: Ngendlela esiphila ngayo namhlanje, ukungazilolongi umzimba kuye kwehla kakhulu. Ngenxa yemisebenzi yokuhlala phantsi, ukubukela iTV, nokuchitha ixesha elininzi efowunini, umzimba utshisa iikhalori ezimbalwa.
- I-Genetics: Ewe, ii-genes zidlala indima. Uphando lufumanise ukuba abanye abantu bathambekele ekutyebeni kakhulu yindlela ii-genes zabo ezichaphazela ngayo izinto ezifana nokutya kunye ne-metabolism. Ukuba unembali yosapho lwakho yokutyeba kakhulu, usenokuba sengozini enkulu kancinci.
- Amayeza athile: Amayeza afana ne-antidepressants, ii-steroids, amanye amayeza eswekile, kunye nee-beta-blockers nawo anokubangela ukutyeba.
- Ukungalali ngokwaneleyo:Ukulala ngaphantsi kweeyure ezisi-7 ngosuku kuphazamisa ukusebenza kweehomoni ezilawula indlala yethu. Yiyo loo nto abantu abangalali ngokwaneleyo beziva befuna ukutya rhoqo.
- Uxinzelelo: Xa uxinezelekile, umzimba wakho uvelisa iihomoni ezininzi ezifana ne-cortisol. Ezi homoni zonyusa indlala. Kwakhona, xa uxinezelekile, udla ngokutya "ukutya okuthuthuzelayo" okuneswekile eninzi namafutha. Oku kunokukhokelela ekutyebeni.
- Ezinye iimeko zonyango: Iimeko ezifana ne-metabolic syndrome kunye ne-polycystic ovary syndrome (PCOS) nazo zinokubangela ukutyeba njengesiphumo esibi.
Zeziphi iingxaki zempilo ezinokubangelwa kukutyeba kakhulu?
Ukutyeba kakhulu yimeko enokuchaphazela phantse zonke iinkqubo zomzimba wakho, nto leyo enyusa umngcipheko wakho wezifo ezininzi ezinzulu.
| Uhlobo lwengxaki | Iimeko zonyango ezinxulumene noko kunye nemiphumo |
|---|---|
| Iingxaki zeMetabolic | |
| Uhlobo lwesibini lwesifo seswekile | Ukutyeba kakhulu kubangela ukunganyangeki kwe-insulin emzimbeni. Oku kuthetha ukuba i-hormone i-insulin, elawula iswekile egazini emzimbeni, ayikwazi ukusebenza kakuhle. Le yeyona nto ibangela isifo seswekile. |
| Isifo sentliziyo kunye noxinzelelo lwegazi oluphezulu | Ukutyeba kakhulu kunegalelo ngokuthe ngqo kwi-cholesterol ephezulu kunye noxinzelelo lwegazi oluphezulu, nto leyo enyusa umngcipheko wezifo ezifana nokuhlaselwa yintliziyo kunye nestroke. |
| Isifo sesibindi esinamafutha | Ukuqokelelwa kwamafutha amaninzi esibindini kunokukhokelela kwiimeko ezinzulu ezifana ne-hepatitis, kwaye ekuhambeni kwexesha, i-cirrhosis. |
| Isifo sezintso | Isifo seswekile kunye noxinzelelo lwegazi oluphezulu kwandisa umngcipheko wokulimala kwezintso. |
| Iziphumo Zomzimba Ezithe Ngqo | |
| Iingxaki zamalungu (iArthritis) | Ubunzima obungaphezulu bubeka uxinzelelo olungakumbi kumalungu afana namadolo kunye nezinqe, nto leyo enokubangela ukuqina kwamalungu kunye nentlungu ekuhambeni kwexesha. |
| Ukurhona kunye ne-sleep apnea | Ukugcwala kwamafutha entanyeni kunokuthintela indlela yomoya kwaye kubangele ukuba ukuphefumla kuyeke xa ulele. Le yimeko eyingozi kakhulu. |
| Umngcipheko womhlaza | Ukutyeba kakhulu kwandisa umngcipheko weentlobo ezahlukeneyo zomhlaza, ezifana nomhlaza womqala, i-pancreatic, ibele, kunye ne-uterine. |
| Ezinye iingxaki | Ukutyeba kakhulu kunokubangela iimeko ezifana nokungazali kwabasetyhini, iingxaki zokukhulelwa, ukudakumba, iintlungu zomqolo, kunye ne-asthma. |
Iindaba ezimnandi zezokuba nokulahlekelwa yi-5% ukuya kwi-10% yobunzima bakho bangoku kunokunciphisa kakhulu umngcipheko wakho wezi zifo.
Ugqirha uyixilonga njani le meko?
Xa usiya kugqirha ukuze uthethe ngale nto, uza kukubuza imibuzo embalwa ukuze akuncede ufumane umfanekiso ongcono wempilo yakho iyonke.
- Imbali yakho yezonyango: Buza ngezinye izifo onazo, amayeza owasebenzisayo, kunye nezifo zosapho (ezifana nesifo seswekile nesifo sentliziyo).
- Imbali yakho yobunzima: Ikubuza ngezinto ezifana nokuba ukhe wazama na ukunciphisa umzimba ngaphambili kunye nokuba ezo ndlela ziphumelele na.
- Indlela ophila ngayo:Bakubuza ngendlela otya ngayo, ukuba wenza umthambo ongakanani ngosuku, kunye nendlela olala ngayo.
- Impilo yakho yengqondo: Ikwathetha ngezinto ezifana noxinzelelo kunye noxinzelelo oluhlangabezana nalo, kuba oko kunokuchaphazela nokutyeba.
Ukongeza, ubunzima bakho, ubude, kunye nobubanzi besinqe sakho buya kulinganiswa. Usenokwenza uvavanyo lwegazi ukujonga uxinzelelo lwakho lwegazi, iswekile yegazi, kunye namanqanaba e-cholesterol. Konke oku kuya kunceda ugqirha wakho ukuba afumanise ukuba utyebile okanye unezinye iingxaki zempilo ezinokuthi zinxulumene nemeko yakho.
Ziziphi iindlela zonyango zokunciphisa umzimba?
Olu luhambo olwahlukileyo kumntu ngamnye. Okusebenza komnye umntu kusenokungasebenzi komnye. Ngoko ke ugqirha wakho uza kudala isicwangciso esifanelekileyo kuwe. Oku kuquka iinkalo ezibalulekileyo ezininzi.
1. Ukutshintsha indlela otya ngayo
Oku akuthethi ukuba kufuneka uyeke ukutya okanye ukutya konke ukutya okumnandi. Kuthetha ukuqhela ukutya okunempilo nokunesondlo. Ungathetha nogqirha wakho okanye ingcali yesondlo ukuze wenze isicwangciso sokutya esikufaneleyo. Umzekelo, kukho iindlela zokutya ezinempilo eziqinisekisiweyo ngokwesayensi ezifana ne-`(ukutya kweMeditera)` okanye i-`(ukutya kweDASH)`. Ngokuphathelele ukutya kwethu, ukunciphisa ubungakanani belayisi epleyitini kunye nokongeza imifuno, imifuno eluhlaza, intlanzi kunye neelentile sisiqalo esihle.
2. Yandisa umsebenzi womzimba
Yongeza ubuncinane imizuzu engama-30 yokuzilolonga ngosuku kwimisebenzi yakho yemihla ngemihla, njengokuhamba ngeenyawo, ukukhwela ibhayisekile, okanye ukudada. Qala ngezinto ezincinci. Ukunyuka izitebhisi endaweni yelifti okanye ukuhamba ngeenyawo ukuya evenkileni kunokwenza umahluko omkhulu.
3. Impilo yengqondo kunye neengcebiso
Ukuba unesiko lokutya ngokweemvakalelo ngenxa yoxinzelelo okanye ixhala, kubalulekile ukufumana uncedo. Ingcebiso, amaqela enkxaso, okanye unyango lokuziphatha kwengqondo (CBT) lunokunceda.
4. Amayeza okunciphisa umzimba
Kwezinye iimeko, kunye notshintsho kwindlela yokuphila, ugqirha unokukunika amayeza okukunceda unciphise umzimba. La mayeza anokukunceda unciphise ukutya kwakho kwaye alawule indlala yakho. Nangona kunjalo, la mayeza kufuneka athathwe kuphela phantsi kweliso likagqirha. Eminye imizekelo ibandakanya:
- ``Bupropion-naltrexone (Contrave®)''
- `I-Liraglutide (iSaxenda®)`
- `I-Orlistat (Xenical®)`
- `Semaglutide (Wegovy®)` - Uhlobo lweyeza lesifo seswekile `(Ozempic®)` elivunyiweyo lokunciphisa umzimba.
5. Utyando lokunciphisa umzimba (Utyando lweBariatric)
Oku kudla ngokucetyiswa kubantu abanengxaki yokutyeba kakhulu kwiklasi yesi-3 (BMI 40+) abanobunzima bokunciphisa umzimba ngezinye iindlela. Olu tyando lubandakanya ukunciphisa ubukhulu besisu okanye ukutshintsha indlela ukutya okufunxwa ngayo. Oku kunciphisa ubungakanani bokutya okunokutyiwa.
- ``Isandla Esisezantsi'' (Utyando lwesisu olunemikhono)
- I-Gastric Bypass (Roux-en-Y)
- Ibhendi Yesisu (ibhendi ye-LAP)
Ungazigcina njani ungaphindi utyebe emva kokunciphisa umzimba?
Abantu abaninzi bacinga ukuba ukunciphisa umzimba yeyona nto inzima ukuyenza. Kodwa eneneni, ukugcina ubunzima obunciphayo kunzima nangakumbi. Khumbula, ukutyeba kakhulu sisifo esingapheliyo. Oku kuthetha ukuba kufuna ulawulo olude.
- Qhubeka usenza utshintsho oluncinci: Qhubeka uziqhelisa imikhwa emihle oyiphuhlisileyo ngelixa unciphisa umzimba (ukusela amanzi endaweni yeziselo ezineswekile, ukutya ukutya okuncinci ebusuku).
- Musa ukuyeka ukuzilolonga: Ukuzilolonga kubalulekile kungekuphela nje ekunciphiseni ubunzima, kodwa nasekuhlaleni usempilweni. Ngoko ke sebenza yonke imihla.
- Gcina ukutya okunempilo ekhaya: Lumka ngokutya oza nako ekhaya. Gcina izinto ezifana neziqhamo, imifuno, kunye namandongomane ekhaya. Nciphisa ukutya okucutshungulweyo kunye neelekese.
- Cinga ngempilo-ntle iyonke: lala kakuhle, lawula uxinzelelo, kwaye ugxile ekubeni sempilweni nolonwabo, kungekuphela nje ngobunzima bakho.
Ukuba unale ngxaki, ungaziva ngathi awunakukwazi ukujongana nale meko wedwa. Yinto eqhelekileyo leyo. Eyona nto ibalulekileyo kukuba ungoyiki ukucela uncedo. Thetha nogqirha wakho namhlanje. Uza kwenza icebo elifanelekileyo kuwe kwaye onokukwazi ukulihamba. Olu hambo alukho kuwe wedwa.
Umyalezo Wokuya Ekhaya
- Ukutyeba kakhulu akuyongxaki nje yokubonakala, yingxaki engapheliyo ekhokelela kwizifo ezininzi ezinzulu ezifana nesifo seswekile nesifo sentliziyo.
- Oku akubangelwa bubuvila okanye ukutya kakhulu kuphela. Kuphenjelelwa zizinto ezininzi, kuquka ii-genes, ii-hormones, uxinzelelo, kunye namayeza athile.
- Nokuba ulahlekelwa yi-5% yobunzima bakho bonke kunokunciphisa kakhulu iingozi zempilo yakho.
- Musa ukulandela iindlela ezahlukeneyo zokutya ezifumaneka kwi-intanethi, kodwa qiniseka ukuba uqhagamshelana nogqirha wakho ukuze ufumane isicwangciso sesayensi esikufaneleyo.
- Khumbula ukuba le asiyonjongo yexesha elifutshane, kodwa kukutshintsha indlela yokuphila ixesha elide. Ngomonde nokuzinikela, ungathatha amanyathelo okuya kubomi obusempilweni.
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