Ingabe nawe ukhathazekile ngokuba nesisindo esingaphezulu? (Ukhuluphele ngokweqile) - Ake sixoxe ngalokhu!

Inkinga abantu abaningi abanayo kulezi zinsuku ukukhuluphala. Kwabanye, lokhu kuyimbangela enkulu yokucindezeleka. Ungase ucabange izinto ezinjengokuthi, "Ingabe ngikhuluphele?", "Ingabe lesi sisindo sizoba yinkinga kimi?" Ngakho-ke namuhla, ake sixoxe ngalesi simo sokukhuluphala, okungukuthi, 'Ukukhuluphala ngokweqile' , ngendlela elula ongayiqonda. Lokhu akuyinkimbinkimbi njengoba ucabanga, kodwa kubaluleke kakhulu ukukuqaphela.

Kusho ukuthini ngempela ukuthi "ukhuluphele ngokweqile"?

Kalula nje, i-Body Mass Index (BMI) iyisilinganiso sokuthi unesisindo esinempilo yini ngobude bakho. Udokotela ubala lokhu ngokuthatha isisindo sakho ngamakhilogremu, asihlukanise ngobude bakho ngamamitha, bese esihlukanisa ngesikwele salokho kuphakama. Ngokwesilinganiso, uma i-BMI yakho iphakathi kuka-25 no-29.9 (kg/m²) , udokotela angase athi 'ukhuluphele ngokweqile', okusho ukuthi ukhuluphele kancane. Lokhu kusho ukuthi ungase ube namafutha amancane emzimbeni wakho, lokho esikubiza ngokuthi izicubu zamafutha .

Lesi simo esibizwa ngokuthi 'ukukhuluphala ngokweqile' empeleni sivame kakhulu. Ucwaningo lubonisa ukuthi ngisho nasezweni elifana neMelika, umuntu omdala oyedwa kwabathathu kanye nomntwana oyedwa kwabayisithupha ukulesi simo. Njengokukhuluphala ngokweqile , lokhu nakho kuyinkimbinkimbi kancane. Kungadinga ukwelashwa okuhlukile kanye nezindlela zokuphatha. Ngakho-ke, ukwazi okwengeziwe ngalesi 'kukhuluphala ngokweqile', izimbangela zaso, kanye nokuthi yini ongayenza ngakho, kuzoba usizo olukhulu kuwe ekulawuleni lesi simo.

Cabanga nje, noma ngabe unamafutha amaningi angamakhilogremu angu-4-5 kuphela emzimbeni wakho, kungathinta impilo yakho. Kubangela izinguquko ezahlukahlukene emzimbeni wakho futhi kwandisa amathuba okuthola izifo ezinkulu. Kungathinta nokuzethemba kwakho. Uma 'ukhuluphele ngokweqile', kungenzeka ukuthi udlulele esigabeni esilandelayo esibizwa ngokuthi ukukhuluphala ngokweqile .

Kungani "ukukhuluphala ngokweqile" kuyingozi kangaka?

Ukukhuluphala ngokweqile kungaholela ezimweni zempilo ezenza kube nzima ngomzimba wakho ukusebenza kahle. Isibonelo:

• Umfutho wegazi ophakeme: Uma ukhuluphele ngokweqile, inhliziyo yakho kufanele isebenze kanzima ukupompa igazi emzimbeni wakho wonke. Ukukhuluphala ngokweqile nakho kuthinta izinso zakho, okusiza ukulawula umfutho wegazi.
• I-Hyperlipidemia: Lokhu kwenzeka lapho inani lamafutha, noma amafutha egazini lakho landa. Ukudla ukudla okunamafutha agcwele noma amafutha e-trans kwandisa ingozi yakho yokukhuluphala ngokweqile nokuba ne-cholesterol ephezulu.
• Amazinga aphezulu kashukela egazini (i-Hyperglycemia): Amafutha amaningi emzimbeni, ikakhulukazi eduze kwesisu, athinta indlela umzimba omunca ngayo ushukela, noma i-glucose , kuma-carbohydrate ekudleni okudlayo.
• Izinkinga zamalunga:Ukukhuluphala ngokweqile kubeka ingcindezi eyengeziwe emalungeni afana namadolo akho. Kwandisa ingozi yakho yokuthola izifo ezifana ne -osteoarthritis , futhi kungalimaza ne-cartilage yakho. Cabanga nje, noma ngabe unamafutha amaningi angamakhilogremu angu-4.5 emzimbeni wakho, kungangeza phakathi kwamakhilogremu angu-7 no-23 engcindezi eyengeziwe emadolweni akho.

Uma isimo sokuba 'nomzimba okhuluphele' siqhubeka, singaholela ekukhuluphaleni . Ukukhuluphala kungaholela ezifweni zenhliziyo, isifo sikashukela sohlobo lwesibili , kanye nezinye izifo eziningi.

Ingabe kwanele ukubheka nje inani le-BMI?

Lokhu akwenzeki njalo. Isibonelo, ungase ube nemisipha ekhule kahle kanye namafutha omzimba aphansi. Khona-ke, noma ngabe ubheka isikali noma i-BMI, ayibonisi ngokunembile ibhalansi phakathi kwamafutha nemisipha emzimbeni wakho. Esimweni esinjalo, udokotela wakho uzokutshela ukuthi udle ukudla okunamafutha aphansi, okunamaprotheni amaningi futhi uqhubeke nokwakha imisipha.

Esinye isibonelo umuntu 'okhuluphele ngokweqile' kodwa onempilo enhle. Okusho ukuthi, umfutho wegazi lakhe, amazinga e-cholesterol, kanye namazinga kashukela konke kungaphakathi kwamanani ajwayelekile. Odokotela bahlukanisa abantu abanjalo ngokuthi yi -Metabolically Healthy Obesity (MHO) . Kumuntu onjalo, kubaluleke kakhulu ukulawula ukudla kwakhe nokuhlala ematasa kunokuzama ukunciphisa i-BMI yakhe.

Ingabe zikhona izimpawu ezikhethekile zokuba "ukhuluphele ngokweqile"?

Azikho izimpawu ezithile zokuba 'ukhuluphele ngokweqile', njengokukhwehlela noma ikhanda elibuhlungu. Udokotela uzokubala i-BMI yakho ukuze anqume ukuthi 'ukhuluphele ngokweqile' yini. Ngezinye izikhathi, ukuma komzimba wakho, ikakhulukazi ukuthi uthwele ingxenye enkulu yesisindo sakho okhalweni lwakho, kungabhekwa njengophawu lokuba 'ukhuluphele ngokweqile'.

Yiziphi izizathu zokuba "nomzimba okhuluphele ngokweqile"?

'Ukukhuluphala ngokweqile' kwenzeka lapho kunokungalingani phakathi kwenani lamandla (amakhalori) umzimba wakho owadingayo kanye nenani lamandla owathola ekudleni okudlayo. Lokhu kungaba nezimbangela eziningi:

• Imikhuba yokudla: Ukudla amakhalori amaningi kunalawo umzimba owadingayo, ukudla ukudla okunoshukela omningi, kanye nokudla ukudla okunamafutha amaningi agcwele kuyizimbangela ezinkulu zokukhuluphala ngokweqile.
• Amathonya ezakhi zofuzo: Ucwaningo luthole ukuthi abantu abakhuluphele banezakhi zofuzo ezithile (izakhi zofuzo ezithintekayo ekukhuluphaleni) ezithinta isifiso sabo sokudla. Akukacaci okwamanje ukuthi abantu abakhuluphele nabo banalo yini leli thonya lezakhi zofuzo elifanayo.
• Ukuntuleka kokuzilolonga: Ukuchitha isikhathi esiningi efonini yakho noma ubukele i-TV kungaholela ekulahlekelweni yisikhathi sokuzilolonga.
• Ukungalali: Ukungalali okungenani amahora ayisikhombisa ngosuku kungathinta ama-hormone alawula isifiso sakho sokudla.
• Ukucindezeleka: Uma ucindezelekile, ubuchopho bakho nomzimba wakho kukhiqiza i-cortisol.Ama-hormone anjengalawa akhiqizwa kakhulu. Lawa ma-hormone alawula indlala. Ngakho-ke, lapho ukucindezeleka kukhula, uvame ukulingeka ukuba udle "ukudla okududuzayo" okunamafutha amaningi noma ushukela, okugcinwa njengamafutha engeziwe emzimbeni.
• Izinkinga zempilo eziyisisekelo: Ukukhuluphala kungaba umphumela ongemuhle wezinkinga ezithile zezokwelapha, njenge- Polycystic Ovary Syndrome (PCOS) kanye ne-Metabolic Syndrome .

Udokotela unquma kanjani ukuthi yini ngempela esho "ukukhuluphala ngokweqile"?

Uma uya kudokotela, uzokala ubude bakho, isisindo sakho, kanye nobubanzi besinqe sakho. Udokotela wakho angase futhi akuyalele ukuhlolwa kokwakheka komzimba, njengokuskena kokuqina kwamathambo noma ukuhlaziywa kwe-bioelectric impedance . Lokhu kuhlolwa kuthumela ugesi emzimbeni wakho futhi kukala ukwakheka komzimba wakho ngokusekelwe esivinini ohamba ngaso.

Kodwa, okubaluleke kakhulu kunakho konke lokhu impilo yakho iyonke. Udokotela wakho nakanjani uzokubuza ngalezi zinto:

• Umlando wakho wezokwelapha: Uzobuzwa nganoma yiziphi izimo zezokwelapha onazo, noma yimiphi imithi oyiphuzayo, nokuthi ngabe kukhona yini emndenini wakho onomlando wokukhuluphala noma wokukhuluphala ngokweqile.
• Umlando wakho wesisindo: Isibonelo, ungase ubuzwe ukuthi ngabe usukhuluphele iminyaka eminingi, noma ukuthi lokhu kukhula kwesisindo kusanda kwenzeka yini. Ungase ubuzwe nokuthi ngabe ubulokhu ukhona yini ezinhlelweni zokunciphisa isisindo.
• Indlela yakho yokuphila: Uzobuzwa ngezinto ezifana nemikhuba yakho yokudla yamanje, amaphethini okulala, nokuthi usebenza kangakanani emini.
• Impilo yakho yengqondo: Ungase ubuzwe ngokucindezeleka nezinye izinto ezithinta indlela ocabanga ngayo, ozizwa ngayo, futhi oziphatha ngayo. Izinto ezifana nokucindezeleka zingakwenza ufune ukudla okwengeziwe.

Ngaphezu kwalokho, udokotela angase ahlole izimpawu zakho ezibalulekile , njengokushaya kwenhliziyo yakho kanye nesivinini sokuphefumula, futhi angase enze nokuhlolwa kwegazi. Kungokuqoqa lolu lwazi oluphelele lwezempilo lapho udokotela angakwazi khona ukunquma ukuthi ukhuluphele yini nokuthi unazo yini ezinye izimo zezokwelapha ezihlobene.

Yini engenziwa ukwelapha isimo "sokukhuluphala ngokweqile"?

Ngokuvamile, udokotela uzoncoma izinguquko zendlela yokuphila. Isibonelo, bazokutshela ukuthi ushintshe lokho okudlayo nokuthi usebenza kangakanani. Abanye abantu bangase babe nokukhuluphala ngokweqile ngenxa yokucindezeleka noma ezinye izinkinga ezingokomzwelo. Ezimweni ezinjalo, udokotela angase ancome ukwesekwa kwempilo yengqondo njengokwelashwa kokuziphatha kwengqondo (i-CBT) . Lokhu kwelashwa kungakusiza ukuthi uphathe ukucindezeleka noma imizwa ethinta imikhuba yakho yokudla.

Imithi eminingi enikezwayo yokwehlisa isisindo ilungele abantu abakhuluphele kakhulu.Siza labo abane-BMI engu-30 noma ngaphezulu. Kodwa uma ukhuluphele futhi unezinye izifo ezihambisana naso, ungase ufanelekele nemithi.

Ungayigcina kanjani isisindo ngemuva kokunciphisa isisindo?

Njengabantu abaningi, kuzodingeka uqhubeke nemikhuba emihle eyakusiza wehlise isisindo. Ucwaningo mayelana nokwehlisa isisindo lubonisa ukuthi abantu abaningi baphinde bathole cishe u-50% wesisindo abasilahlekele eminyakeni emibili yokufinyelela isisindo sabo esinqunyiwe. Ochwepheshe baveza izizathu eziningana zalokhu:

• Indawo yokukhuluphala ngokweqile: Nakuba leli igama eliyinkimbinkimbi kancane, limane libhekisela ezintweni ezithonya impilo yethu yansuku zonke, njengokugwema ukudla okucutshungulwe kanye nokudla okusheshayo, nokwenza kube nzima ukuthola isikhathi sokuzivocavoca.
• Ithiyori yephuzu elibekiwe: Ngokwale thiyori, uma wehlisa isisindo, umzimba wakho ubona njengosongo. Uma wehlisa isisindo, inani lamandla owathola ekudleni lingaphansi kwenani olichitha emini. Ngenxa yalokho, umzimba wakho ukhipha ama-hormone amaningi akwenza uzizwe ulambile kanye nama-hormone ambalwa akwenza uzizwe ugcwele.

Kungaba nzima kancane ukuqaphela ukuthi kufanele usebenze kanzima nsuku zonke ukuze uhlale 'ukhuluphele ngokweqile' futhi. Kodwa ucwaningo lubonisa ukuthi lezi zinto ezimbili zingasiza:

• Yenza ukudla kwakho kube okulinganiselwe ngezingxenye ngamaprotheni angenamafutha amaningi, imifino eluhlaza, nezithelo. Yidla okwanele kuphela ukuze wanelise indlala yakho ukuze umzimba wakho ungakhiphi ama-hormone endlala.
• Yakha imisipha ngokwenza izivivinyo zokuqeqesha amandla. Imisipha ishisa amakhalori ngokushesha kunamafutha. Ngokushisa amakhalori amaningi, unganciphisa iphuzu lomzimba wakho elibekiwe.

Yini okufanele siyenze ukuze sigweme "ukukhuluphala ngokweqile"?

Uma usunqumile ngesisindo esinempilo esifanele wena, isinyathelo esilandelayo ukudala imikhuba emihle ongayilondoloza esikhathini eside. Nazi ezinye iziphakamiso:

• Faka ukudla okuseqophelweni eliphezulu ekudleni kwakho: Khetha amaprotheni angenamafutha amaningi (njengobhontshisi, udali), amafutha anempilo, kanye ne-fiber esikhundleni sokudla okucutshungulwe. Ungakhohlwa ukuphuza amanzi amaningi usuku lonke.
• Nciphisa ushukela nokudla okucutshunguliwe: Ushukela omningi nokudla okucutshunguliwe kakhulu kuyimbangela enkulu yokukhuluphala ngokweqile. Hlela ukudla kwakho kusenesikhathi ukuze uyeke ukudla okuthile ngokuzumayo.
• Yiba matasa kakhudlwana: I-US Centers for Disease Control and Prevention (CDC) itusa ukuthi abantu abadala bahlanganyele okungenani imizuzu eyi-150 yokuzivocavoca umzimba okunamandla aphakathi ngesonto, noma yimuphi umsebenzi ofanele wena kanye nezinga lakho lokufaneleka komzimba.
• Lawula ukucindezeleka:Ngezinye izikhathi, ngenxa yazo zonke izinkinga nokucindezeleka, ufuna nje ukudla okuthile okumnandi. Izinto ezifana nokuzindla, ukudla kahle, nokuchitha isikhathi ngaphandle zingasiza kulokhu.

Yini okufanele uyenze uma ingane encane "ikhuluphele ngokweqile"?

Ukukhuluphala ngokweqile kuyinkinga ekhulayo phakathi kwezingane ezineminyaka ephakathi kwemi-2 neyi-19 emazweni afana ne-United States. Cishe ingane eyodwa kweziyisithupha ikhuluphele ngokweqile. Uma ukhathazekile ngesisindo sengane yakho, xhumana nodokotela wezingane.

Umyalezo Wokugcina Wokuya Nasekhaya

Ukukhuluphala ngokweqile ngezinye izikhathi kungazwakala njengomdlalo wezinombolo: izinombolo esikalini, izinombolo eshadini le-BMI, izinombolo ezingutsheni ozigqokayo. Kodwa yiba nomusa kuwe. Lezi zinombolo azikuchazi. Kodwa-ke, zingasiza odokotela ukuthi banqume ukuthi ukhuluphele yini. I-BMI iyisiqondiso nje, futhi ayikuniki wena noma udokotela wakho isithombe esiphelele sempilo yakho. Udokotela wakho uzobheka ezinye izinto, njengomfutho wegazi lakho, ukuze anqume ukuthi ukhuluphele yini, futhi uzokusiza futhi ukuthi wakhe uhlelo lokuphatha olukufanele. Khumbula, into ebaluleke kakhulu ukuba nempilo enhle futhi ujabule!

Ukukhuluphala ngokweqile , ukulawula isisindo, i-BMI, ukudla okunempilo, ukuzivocavoca, ukukhuluphala ngokweqile, impilo