Ucabanga ukuthi ukhuluphele? Ake sifunde kabanzi ngokukhuluphala!

Namuhla sizokhuluma ngesihloko abantu abaningi abanaso, kodwa ngezinye izikhathi abakhulumi ngaso kahle. Lokho ukukhuluphala ngokweqile . Mhlawumbe nawe ucabanga ngalokhu, noma mhlawumbe othile omaziyo unalesi simo. Empeleni kuyinkimbinkimbi kancane, futhi kuyisimo sempilo sesikhathi eside. Kodwa ungakhathazeki, sizokhuluma ngalokhu kalula, ngendlela ongayiqonda.

Kuyini lokhu kukhuluphala?

Kalula nje, ukukhuluphala ngokweqile kuwukuba namafutha amaningi kunalokho umzimba wakho okudingayo. Akuyona nje indaba "yokuba nesisindo esikhulu." Odokotela bakubheka njengesifo esingamahlalakhona nesiyinkimbinkimbi . Ngoba kungaba nomthelela omkhulu empilweni yakho iyonke kanye nekhwalithi yokuphila. Ngezinye izikhathi kungathinta nokuzethemba kwakho kanye nempilo yengqondo.

Kodwa khumbula into eyodwa, uma ukhuluphele ngokweqile, awuwedwa. Baningi abantu abanalesi simo emhlabeni wonke, kuhlanganise nasezweni lethu. Into ebaluleke kakhulu ukuthi udokotela angakusiza ukuthola izindlela zokwelapha ezidingekayo kanye nezindlela zokuphatha lokhu.

Ziyini izimpawu zokukhuluphala ngokweqile?

Eqinisweni, azikho izimpawu ezithile zokukhuluphala. Okusho ukuthi, kunzima ukusho ngokushesha ukuthi, "Ngikhuluphele kakhulu ngoba nginalezi zinto." Kodwa-ke, udokotela uzonquma ukuthi ukhuluphele noma cha ngokubheka izinto ezimbili eziyinhloko:

1. I-Body Mass Index (BMI): Lokhu kulinganisa ukuthi unesisindo esijwayelekile yini ngobude bakho. Odokotela basebenzisa leli nani elithi "(BMI)`` ukuze bahlukanise ukukhuluphala.

2. Ukuma komzimba: Into eyinhloko okufanele uyibheke lapha ukujikeleza okhalweni lwakho.

Ukuhlukaniswa kwe-Body Mass Index (BMI)

Odokotela bahlukanisa ukukhuluphala ngezigaba ezintathu eziyinhloko ngokusekelwe enanini lakho le-"BMI". Lokhu kuhlukaniswa kunquma ukuthi yiziphi izinyathelo okudingeka uzithathe ukuze wehlise isisindo.

• Ukukhuluphala kwesigaba sokuqala: I-BMI (inkomba yesisindo somzimba) ephakathi kuka-30 no-35 kg/m².
• Ukukhuluphala kwesigaba sesi-2: I-BMI (inkomba yesisindo somzimba) ephakathi kuka-35 no-40 kg/m².
• Ukukhuluphala kwesigaba sesi-3: I-BMI engama-40 kg/m² noma ngaphezulu.

Kodwa khumbula into eyodwa, i-BMI yakho iyodwa ayikwazi ukukutshela ngqo ukuthi yiziphi izingozi zempilo onazo. Kuyinkomba eyodwa kuphela.

Ukujikeleza Kwesinqe

Lapho ugcina khona amafutha amaningi emzimbeni wakho kungathinta nezinkinga zempilo ezingabangelwa ukukhuluphala ngokweqile. Ngokusho kwe-U.S. Centers for Disease Control and Prevention (CDC), ukujikeleza okhalweni okungaphezu kwamasentimitha angu-35 kowesifazane kanye namasentimitha angaphezu kwangu-40 kowesilisa kungaba uphawu lwengozi eyengeziwe yezimo ezifana nesifo senhliziyo noma isifo sikashukela sohlobo 2.

Yiziphi izimbangela zokukhuluphala ngokweqile?

Kalula nje, ukukhuluphala kubangelwa ukudla okungaphezu kwalokho umzimba wakho okudingayo.Amakhalori yilokho okudlayo. Kodwa kungani sidla kakhulu kangaka? Asikho isizathu esisodwa salokhu, kungaba nezizathu eziningi. Cabanga ngakho...

• Imithi ethile: Eminye imithi oyithathayo yezinye izimo ingabangela ukukhuluphala. Isibonelo, imithi yokucindezeleka, ama-steroid, imithi yesifo sokuwa, eminye imithi yesifo sikashukela, kanye nama-beta-blockers.
• Ukukhubazeka: Abantu abadala nezingane ezikhubazekile ngokomzimba noma ekufundeni basengozini enkulu yokukhuluphala ngokweqile. Lokhu kungase kube ngenxa yokulinganiselwa ngokomzimba, imfundo ekhethekile, kanye nokuntuleka kwezinsiza.
• Imikhuba emibi yokudla: Ukudla amakhalori amaningi kunalawo umzimba owadingayo, ukudla okucutshungulwe kakhulu, ukudla okunoshukela neziphuzo, kanye namafutha agcwele yizimbangela ezinkulu zokukhuluphala. Cabanga ukuthi ubungadla ushukela ongakanani ukube ubuphuza ibhodlela lesiphuzo esinoshukela nsuku zonke!
• Izakhi zofuzo: Ucwaningo luthole ukuthi kunezakhi zofuzo ezithile (izakhi zofuzo ezithinta ukukhuluphala ngokweqile) ezithinta isifiso sokudla sabantu abakhuluphele ngokweqile. Kodwa-ke, akukacaci ukuthi lokhu kwakheka kwezakhi zofuzo kuyafana yini kubo bonke abantu abakhuluphele ngokweqile.
• Ukuntuleka kokuzilolonga: Ukubuka i-TV, ukudlala imidlalo yevidiyo, nokuchitha isikhathi esiningi efonini noma kwi-laptop yakho kunciphisa isikhathi esitholakalayo sokuzivocavoca.
• Ukungalali: Ukungalali okungenani amahora ayisikhombisa ngosuku kungathinta ama-hormone alawula indlala yethu.
• Ukucindezeleka: Uma ucindezelekile, ubuchopho bakho nomzimba wakho kukhiqiza ama-hormone amaningi njenge-cortisol, elawula indlala. Lokhu kungakwenza ufise "ukudla okududuzayo" okunamafutha amaningi noshukela. Lokhu kudla kugcinwa njengamafutha amaningi emzimbeni wakho.
• Izinkinga zempilo eziyisisekelo: Ukukhuluphala kungaba nemiphumela emibi yezimo ezifana ne-Metabolic Syndrome kanye ne-Polycystic Ovary Syndrome (PCOS). Izinkinga zempilo yengqondo ezifana nokukhathazeka kanye nokucindezeleka nazo zingaholela ekufiseleni ukudla okunama-calorie amaningi okuvuselela izikhungo zokuzijabulisa zobuchopho.

Yiziphi izinkinga ezibangelwa ukukhuluphala ngokweqile?

Ukukhuluphala kuthinta umzimba wakho ngezindlela eziningi. Isibonelo, kubangela izinguquko ze-metabolic ezandisa ingozi yakho yezifo eziningi ezimbi. Ukukhuluphala kungaba nemiphumela eqondile nengaqondile empilweni yakho iyonke.

Izinguquko Ze-Metabolic

I-metabolism yakho inqubo lapho amakhalori owadlayo eguqulwa abe amandla futhi asetshenziswe ukufukula umzimba wakho. Uma umzimba wakho usebenzisa amakhalori amaningi kunalawo ongawasebenzisa, amakhalori engeziwe aguqulwa abe amafutha futhi agcinwe emangqamuzaneni amafutha omzimba wakho. Uma kungasekho izicubu zokugcina la mafutha, amaseli amafutha ngokwawo ayakhula. Nansi indlelaAmangqamuzana amafutha amakhulu akhipha ama-hormone namanye amakhemikhali abangela ukuvuvukala emzimbeni.

Lokhu kuvuvukala kungaholela ekumelaneni ne-insulin . Umzimba wakho awukwazi ukusebenzisa i-insulin ukwehlisa ushukela wegazi kanye namazinga amafutha. Ushukela wegazi ophezulu kanye namazinga amafutha nakho kungabangela umfutho wegazi ophezulu. Uma zonke lezi zimo zihlangana, kubizwa ngokuthi i-metabolic syndrome . Lesi sifo sivame kakhulu kubantu abakhuluphele. Siphinde sandise ingozi yakho yezifo ezilandelayo:

• Izifo zenhliziyo: Ukukhuluphala kwandisa ingozi yesifo senhliziyo, ikakhulukazi isifo semithambo yenhliziyo, ukuhlaselwa yinhliziyo, ukwehluleka kwenhliziyo okubangelwa ukuminyana, kanye nesifo sohlangothi.
• Isifo Sesibindi Esinamafutha: Amafutha amaningi egazini aya esibindini, esihlunga igazi. Lapho isibindi siqala ukuqongelela amafutha amaningi, kungaholela ekuvuvukeni kwesibindi okungapheli (i-Hepatitis) kanye nomonakalo wesibindi wesikhathi eside (i-Cirrhosis).
• Amatshe enyongo: Ngenxa yamazinga aphezulu e-cholesterol egazini, i-cholesterol ifakwa enyongo, okwandisa ingozi yokuthola amatshe enyongo e-cholesterol kanye nesifo senyongo.
• Isifo Sezinso: Umfutho wegazi ophakeme, isifo sikashukela, nesifo sesibindi kuphakathi kwezimbangela eziyinhloko zesifo sezinso esingamahlalakhona.
• Isifo Sikashukela Sohlobo 2: Ukukhuluphala ngokweqile, ikakhulukazi, kwandisa ingozi yokuba nesifo sikashukela sohlobo 2.

Ngokwezibalo, ukukhuluphala kwandisa ingozi yokufa ngaphambi kwesikhathi ngenxa yanoma yisiphi isizathu. Kodwa-ke, ucwaningo lukhombisile ukuthi ngisho nokunciphisa isisindo okuncane (phakathi kuka-5% no-10%) kunganciphisa le ngozi.

Imiphumela eqondile

Amafutha amaningi emzimbeni angacindezela izitho zakho zokuphefumula futhi acindezele uhlelo lwakho lwemisipha nemisipha. Lokhu kungaholela ezimweni ezifana nalezi:

• Isifo samathambo
• Isifuba somoya
• Ukuhlungu obusemhlane
• I-Obesity Hypoventilation Syndrome
• Ukuphefumula komoya ngesikhathi sokulala

Ngaphezu kwalokho, ukukhuluphala kwandisa ingozi yezifo nezimo ezilandelayo:

• Ezinye izinhlobo zomdlavuza: Isibonelo, umdlavuza womphimbo, i-pancreatic, i-colon, ibele, isibeletho, kanye nomdlavuza wesibeletho.
• Ukucindezeleka kanye Nezinkinga Zemizwelo.
• Ukungazali kwabesifazane kanye nezinkinga ngesikhathi sokukhulelwa.
• Izinkinga zenkumbulo nokuqonda: okuhlanganisa nengozi eyengeziwe yezifo ezifana nesifo i-Alzheimer kanye ne-dementia.

Ungakubona kanjani ukukhuluphala?

Uma ubona udokotela, uzolinganisa isisindo sakho, ukuphakama, kanye nobubanzi besinqe sakho. Ungase futhi ucelwe ukuthi wenze ukuhlolwa kokwakheka komzimba, njengokuhlolwa kokuqina kwamathambo noma ukuhlaziywa kwe-bioelectric impedance. Lokhu kuhlolwa kulinganisa ukwakheka komzimba wakho ngokuthumela ugesi emzimbeni wakho kanye nokukala isivinini ohamba ngaso.

Kodwa, okubaluleke kakhulu, kubalulekile ukwazi impilo yakho iyonke. Udokotela uzokubuza le mibuzo elandelayo:

• Umlando wakho wezokwelapha kanye nokwelashwa: Uzobuzwa futhi ngemithi oyiphuzayo. Ungabuzwa futhi nganoma yiziphi izimo zezokwelapha umndeni wakho onazo.
• Umlando wakho wesisindo: Uzobuzwa futhi ukuthi wake wazama yini ukunciphisa isisindo ngaphambilini nokuthi ubunjani isipiliyoni sakho.
• Indlela yakho yokuphila: Izinto ezifana nemikhuba yakho yokudla yamanje, indlela olala ngayo, nokuthi usebenza kangakanani emini.
• Impilo yakho yengqondo: Ungase ubuzwe ngezinto ezithinta impilo yakho yengqondo, njengokucindezeleka, ngoba izinto ezifana nokucindezeleka nazo zingaholela ekudleni ngokweqile.

Udokotela uzohlola nezimpawu zakho ezibalulekile futhi angase ahlele ukuhlolwa kwegazi. Lolu lwazi oluphelele lusetshenziselwa ukuxilonga ukukhuluphala nezinye izimo ezihlobene (uma zikhona).

Kuphathwa kanjani ukukhuluphala ngokweqile?

Udokotela wakho uzosebenza nawe ukudala uhlelo lokunciphisa isisindo olufanele wena. Njengoba wonke umuntu ehlukile, kungathatha ukuzama namaphutha ukuthola ukwelashwa okukusebenzela kahle.

Izinguquko ekudleni

Ungumuntu ohlukile. Ngakho-ke noma yiziphi izinguquko ozenzayo ekudleni kwakho kufanele zihambisane nawe. Kunezindlela zokudala ukudla okunempilo okugcwele ukudla okunempilo. Udokotela wakho angancoma izinhlelo zokudla ezifakazelwe ngokwesayensi, njengeMediterranean Diet noma i-DASH Diet . Lokhu akuzona izinhlobo zokudla ezivimbelayo nezingembi njengezinye izinhlobo zokudla. Kufana kakhulu neqoqo leziqondiso ezinhle zokukusiza ufinyelele imigomo yakho yokudla okunempilo.

Ukwandisa imisebenzi yansuku zonke

Umsebenzi ushisa amakhalori. Kunezindlela eziningi zokwandisa umsebenzi wakho wansuku zonke. Zama ukwengeza ukuzivocavoca okuncane osukwini lwakho.

Ukusekelwa kwempilo yengqondo

Ukwelulekwa, amaqembu okusekelana, kanye nokwelashwa kokuziphatha kwengqondo (i-CBT) kungakusiza wenze izinguquko ezinhle. Kungakusiza futhi ukuthi uphathe ukucindezeleka futhi ubhekane nezici ezingokomzwelo nezingokwengqondo ezikuphikisayo.

Imithi yokwehlisa isisindo

Udokotela wakho angase akuncome ukuthi wengeze imithi ohlelweni lwakho lokunciphisa isisindo. Imithi ayiyona impendulo ephelele yokunciphisa isisindo, kodwa ingakusiza ukuthi ubhekane nayo ngezinye izindlela. Isibonelo,Imithi yokunciphisa isifiso sokudla ingavimba ezinye zezimpawu ebuchosheni bakho ezithinta indlala yakho. Imithi elandelayo ivunyelwe yi-U.S. Food and Drug Administration (FDA) njengokwelapha ukukhuluphala:

• I-Bupropion-naltrexone (Contrave®): Inganciphisa izifiso zokudla kanye nenani lokudla okudlayo.
• Ama-agonist e-GLP-1: Lawula isifiso sokudla, akwenze uzizwe usuthi ngokushesha, futhi anganciphisa amazinga kashukela egazini. I-Ozempic® iyisibonelo se-agonist ye-GLP-1.
• I-Semaglutide (Wegovy®) kanye/noma i-Tirzepatide (Zepbound®): Yehlisa isifiso sokudla. Odokotela bangase futhi bahlanganise lo muthi ne-agonist ye-GLP-1.
• I-Liraglutide (Saxenda®): Yehlisa isifiso sokudla futhi yehlisa ukugaya ukudla.
• I-Orlistat (Xenical®, Alli®): Yehlisa ukumuncwa kwamafutha emathunjini akho.
• I-Phentermine-topiramate (Qsymia®): Yehlisa indlala yakho.
• I-Phentermine (Adipex-P®, Lomaira®, Suprenza®): Yehlisa isifiso sokudla. Ivunyelwe ukusetshenziswa izinyanga ezintathu ngesikhathi.

Ukuhlinzwa kokunciphisa isisindo (Ukuhlinzwa kweBariatric)

Uma unesifo sokukhuluphala kwesigaba sesi-3, ukuhlinzwa kwe-bariatric kungaba yindlela ongakhetha kuyo. Lokhu kuhlinzwa kusebenza ngokushintsha uhlelo lwakho lokugaya ukudla - ngokuvamile isisu, futhi ngezinye izikhathi amathumbu amancane - ukulawula inani lamakhalori ongawadla futhi uwamunce. Kunganciphisa nezimpawu zendlala ezisuka ohlelweni lwakho lokugaya ukudla ziye ebuchosheni bakho. Kunezinhlobo eziningana zokuhlinzwa kokunciphisa isisindo:

• Ukushintsha kwe-Duodenal
• Ibhendi Yesisu (Ibhendi Yesinqe) `(Ibhendi Yesisu - Ibhendi Yesinqe)`
• I-Gastric Bypass (Roux-en-Y)
• Isikhwama Sesisu (Ukuhlinzwa Kwesisu Esinoboya)

Ingabe ukukhuluphala kungavinjelwa?

Ukukhuluphala kulula ukukuvimbela kunokwelapha uma sekuqalile. Lokho kungenxa yokuthi umzimba wakho uphatha isisindo somzimba wakho ngendlela eshintshashintsha amagiya njengoba ulinganisela izimpawu zakho zokulamba nenani lamandla owasebenzisa emisebenzini yansuku zonke. Uma umzimba wakho ususungule "iphuzu elibekiwe" elisha, yilokho okubheka njengesisindo sakho esisha esiyisisekelo. Lelo phuzu elisha elibekiwe lingabangela isisindo sakho sibe phezulu esikalini noma eshadini le-BMI.

Ukunaka imikhuba yakho nokwenza izinguquko ezinengqondo manje kungasiza ekuvimbeleni ukukhuluphala esikhathini esizayo. Nazi ezinye izibonelo:

• Yenza izinguquko ezincane:Ingabe unomkhuba wokudla ama-calorie amaningi, njengokudla okulula kwansuku zonke noma isiphuzo esinoshukela "ositholayo"? Cabanga ukusishintsha. Ama-calories angu-150 engeziwe ngosuku angangeza amakhilogremu afinyelela kwangu-10 (cishe amakhilogremu angu-4.5) ngonyaka. Lokho kufana nephakethe elincane lama-chips noma ama-sandwich cookies amabili agcwele kabili.
• Engeza umsebenzi womzimba: Ngaphandle kwalokho, thola umsebenzi ofanela wena kanye nezinga lakho lokufaneleka komzimba, bese ucabanga ngalokho ongakwenza ukuze ushise amakhalori engeziwe angu-150 ngosuku.
• Thenga izinto ngamabomu: Letha ukudla okunempilo ekhaya bese ukugcine. Uma uphuma, nciphisa amaswidi nezibiliboco emicimbini ekhethekile.
• Thuthukisa impilo enhle iyonke: Nciphisa isikhathi sokubuka isikrini, phuma ngaphandle bese uthola umoya omusha. Lawula ukucindezeleka kwakho, lawula amazinga akho ama-hormone, bese uzama ukulala ngokwanele. Gxila ezinguqukweni ezinhle kanye nemisebenzi enempilo, kunokucabanga nje ngomthelela wemizamo yakho esisindweni.

Kwenzekani uma ukhuluphele ngokweqile?

Ukukhuluphala ngokweqile kwandisa ingozi yakho yokuthola ezinye izimo zempilo ezimbi kakhulu. Kodwa-ke, ukukhuluphala ngokweqile akusho ukuthi uzothola lezo zimo noma ukuthi awukwazi ukwenza lutho ukuzivimbela. Khumbula, ukulahlekelwa isisindo sakho ngo-5% kuya ku-10% kuphela kunganciphisa kakhulu izingozi zakho zempilo. Ukusebenza ohlelweni lokwelashwa lwesikhathi eside kungakusiza ukuthi ugcine isisindo osilahlayo.

Uzigcina kanjani isisindo osinciphile singabuyi?

Ungase ucabange ukuthi uma usufinyelele isisindo esithile, uhambo lwakho lokunciphisa isisindo luphelile. Kodwa ukukhuluphala kuyisifo sesikhathi eside. Lokho kusho ukuthi udinga ukuqhubeka nezinyathelo ozithathile zokunciphisa isisindo, njengokuthenga ngamabomu nokuba matasa izinsuku ezimbalwa ngesonto.

Uma ukhuluphele ngokweqile, ungase uzizwe sengathi akukho lutho ongakwenza ukuze uphathe isimo sakho. Le mizwa iyaqondakala, futhi ivame kakhulu. Uma ucabanga ukuthi ukhuluphele ngokweqile, khuluma nodokotela. Angakusiza ukuthola uhlelo lokulawula isisindo olukusebenzelayo.

Into ebaluleke kakhulu okufanele uyithathe ekhaya kulesi sihloko

Kulungile, ngakho-ke, kusukela kulokho esikhulume ngakho, lezi yizinto ezibaluleke kakhulu okudingeka uzikhumbule:

• Ukukhuluphala akuyona into elula. Kuyisimo esingathi sína, sesikhathi eside esingathinta impilo yakho.
• Kungaba nezizathu eziningi zalokhu. Izinto eziningi ezifana nezakhi zofuzo, indawo ezungezile, indlela yokuphila, kanye nempilo yengqondo zingathinta lokhu.
• Kungaba nezinkinga eziningi. Kukhona ingozi eyengeziwe yezinto ezifana nesifo sikashukela, isifo senhliziyo, kanye nomdlavuza.
• Kodwa-ke, kungalawulwa. Ngokweseluleko sezokwelapha, lesi simo singalawulwa ngokushintsha ukudla, ukuvivinya umzimba, futhi, uma kudingeka, imithi noma ukuhlinzwa.
• Ngisho noshintsho oluncane lunomthelela omkhulu.Ngisho nokwehlisa isisindo esincane kunganciphisa izingozi zempilo.
• Awuwedwa. Ungesabi ukukhuluma ngalokhu nokucela usizo. Thola usizo kudokotela, isazi sokudla okunempilo, mhlawumbe nomeluleki.
• Into ebaluleke kakhulu ukuzinakekela nokuhlala unethemba.

Uma uneminye imibuzo mayelana nalokhu, qiniseka ukuthi ukhuluma nodokotela. Bazokuqondisa kulolu hambo ngendlela efanele wena.

Ukukhuluphala ngokweqile , Ukwehla kwesisindo, Impilo, i-BMI, Isifo Sikashukela, Isifo Senhliziyo