Ingabe ngezinye izikhathi uzizwa sengathi "O, ngibukeka ngikhuluphele kancane"? Mhlawumbe uzizwa sengathi ubambekile lapho ugqoka ingubo. Empeleni lokhu kuyinkinga abantu abaningi ezweni lethu abanayo namuhla. Kodwa noma ngabe sicabanga ngalokhu 'kukhuluphala' njengokulula, ngezinye izikhathi kungaba yinto enkulu kunalokho. Ngokwezokwelapha, lesi simo sibizwa ngokuthi ukukhuluphala, noma `(Ukukhuluphala)`. Lokhu akuyona inkinga ngokubukeka nje kuphela, kodwa yisimo sesikhathi eside esithinta impilo yethu iyonke. Ngakho-ke ake sixoxe ngalokhu namuhla, njengokungathi sikhuluma nomngane, kalula kakhulu.
Kuyini ngempela ukukhuluphala?
Kalula nje, ukukhuluphala ngokweqile kuwukuqongelela kwamazinga angenampilo amafutha emzimbeni wakho. Akuyona into eyenzeka ngobusuku obubodwa, kodwa kunalokho ngokuhamba kwesikhathi. Yingakho sikubiza ngokuthi isifo esingamahlalakhona. Lesi simo singathinta injabulo yakho empilweni, impilo yakho yengqondo, kanye nokuzethemba kwakho.
Kodwa khumbula, awuwedwa obhekene nale nkinga. Kunabantu abaningi abahlushwa yilesi simo emhlabeni wonke nasezweni lethu. Into ebaluleke kakhulu ukuthi kunezindlela zokwelapha kanye nezindlela zokuphatha lokhu. Uma ukhuluma nodokotela wakho, ungathola ikhambi elingcono kakhulu lomzimba wakho kanye nempilo yakho.
Kukalwa kanjani ukukhuluphala? Ziyini izimpawu?
Ukukhuluphala akusona isimo esibangela izimpawu ezithile njengomkhuhlane noma umkhuhlane. Kunalokho, udokotela uzonquma ukuthi ukhuluphele noma cha ngokusekelwe ezilinganisweni eziningana.
- I-Body Mass Index (BMI): Lena yindlela esetshenziswa kakhulu. Ibala ukuthi unesisindo esinempilo yini ngobude bakho. Inani eliphumayo linquma ukuthi uwela kusiphi isigaba.
- Ukujikeleza Kwesinqe: Lapho kugcinwa khona amafutha emzimbeni wakho nakho kubaluleke kakhulu. Amafutha amaningi, ikakhulukazi azungeze isisu, andisa izingozi zempilo. Yilokhu okusetshenziswa ukukala ukujikeleza kwesinqe.
Ukuhlukaniswa ngenani le-BMI
Odokotela basebenzisa i-BMI ukuhlukanisa ukukhuluphala ngezigaba ezintathu eziyinhloko. Lokhu kuhlukaniswa kuyasiza kakhulu ekuhleleni ukwelashwa.
| Ikilasi Lokukhuluphala | Inani le-BMI (kg/m²) |
|---|---|
| Ukukhuluphala Kwekilasi I | Kusukela ku-30 kuya ngaphansi kuka-35 |
| Ukukhuluphala Kwesigaba Sesibili | Kusukela ku-35 kuya ku-40 |
| Ukukhuluphala Kwebanga Lesi-3 | Abaneminyaka engu-40 noma ngaphezulu |
Kodwa khumbula into eyodwa. I-BMI iyisiqondiso nje esijwayelekile. Ngezinye izikhathi, umuntu ovivinya umzimba kahle futhi okhule kahle emisipha angaba ne-BMI ephezulu. Ngakho-ke, akuwona umqondo omuhle ukusekela izinqumo zakho kulokhu kuphela.
Okushiwo ukujikeleza kwesinqe sakho
Ukuthwala amafutha amaningi esiswini sakho kwandisa ingozi yakho yokuthola izifo ezifana nesifo senhliziyo kanye nesifo sikashukela sohlobo 2. Ngokuvamile, umjikelezo wesinqe ongaphezu kwamasentimitha angu-35 kowesifazane kanye nongaphezu kwamasentimitha angu-40 kowesilisa kubhekwa njengesici esiyingozi.
Kungani singabantu abakhulu kangaka? Yiziphi izizathu?
Ezingeni elilula kakhulu, ukukhuluphala kwenzeka uma udla amakhalori amaningi ekudleni kunalawo umzimba wakho owashayo. Kodwa kungani lokho kwenzeka? Kunezizathu eziningi zalokhu. Akuyona into eyodwa kuphela, kuyinhlanganisela yezinto eziningi.
- Imikhuba yokudla: Lesi yisona sizathu esiyinhloko. Uma sidla amakhalori amaningi, ikakhulukazi ukudla okucutshungulwe kakhulu, iziphuzo ezinoshukela nokudla, kanye nokudla okunamafutha (njenge-short-eats nelayisi elithosiwe), umzimba uthola amakhalori amaningi kunalokho okudingayo. Amakhalori asele agcinwa emzimbeni njengamafutha.
- Ukuntuleka kokuzilolonga: Ngendlela yethu yokuphila namuhla, ukuvivinya umzimba kuye kwehla kakhulu. Ngenxa yemisebenzi yokuhlala phansi, ukubukela i-TV, nokuchitha isikhathi esiningi ocingweni, umzimba ushisa amakhalori ambalwa.
- Izakhi zofuzo: Yebo, izakhi zofuzo zidlala indima. Ucwaningo luthole ukuthi abanye abantu bathambekele ekukhuluphaleni ngenxa yendlela izakhi zofuzo zabo ezithinta ngayo izinto ezifana nesifiso sokudla kanye nokusetshenziswa kokudla. Uma unomlando womndeni wokukhuluphala ngokweqile, ungase ube sengozini enkulu kancane.
- Imithi ethile: Imithi efana nemithi yokucindezeleka, ama-steroid, eminye imithi yesifo sikashukela, kanye nama-beta-blockers nayo ingabangela ukukhuluphala.
- Ukuntuleka kokulala:Ukulala amahora angaphansi kwangu-7 ngosuku kuphazamisa ukusebenza kwama-hormone alawula indlala yethu. Yingakho abantu abangalali ngokwanele bezizwa befuna ukudla kaningi.
- Ukucindezeleka: Uma ucindezelekile, umzimba wakho ukhiqiza ama-hormone amaningi njenge-cortisol. Lawa ma-hormone andisa indlala. Futhi, uma ucindezelekile, uvame ukudla "ukudla okududuzayo" okunoshukela namafutha amaningi. Lokhu kungaholela ekukhuluphaleni.
- Ezinye izimo zezokwelapha: Izimo ezifana ne-metabolic syndrome kanye ne-polycystic ovary syndrome (PCOS) nazo zingabangela ukukhuluphala njengomphumela ongemuhle.
Yiziphi izinkinga zempilo ezingabangelwa ukukhuluphala ngokweqile?
Ukukhuluphala ngokweqile yisimo esingathinta cishe zonke izinhlelo zomzimba wakho, okwandisa ingozi yakho yezifo eziningana ezingathi sína.
| Uhlobo lwenkinga | Izimo zezokwelapha ezihlobene nemiphumela |
|---|---|
| Izinkinga Zokuguguleka Kwemizimba | |
| Isifo Sikashukela Sohlobo 2 | Ukukhuluphala ngokweqile kubangela ukumelana ne-insulin emzimbeni. Lokhu kusho ukuthi i-hormone i-insulin, elawula ushukela egazini emzimbeni, ayikwazi ukusebenza kahle. Lesi yimbangela enkulu yesifo sikashukela. |
| Isifo senhliziyo kanye nomfutho wegazi ophezulu | Ukukhuluphala ngokweqile kunomthelela ngqo ekwandeni kwe-cholesterol kanye nomfutho wegazi ophezulu, okwandisa ingozi yezimo ezinjengokuhlaselwa yinhliziyo kanye nesifo sohlangothi. |
| Isifo Sesibindi Esinamafutha | Ukuqongelela kwamafutha esibindini kungaholela ezifweni ezingathi sína njenge-hepatitis kanye, ngokuhamba kwesikhathi, i-cirrhosis. |
| Isifo Sezinso | Isifo sikashukela kanye nomfutho wegazi ophezulu kwandisa ingozi yokulimala kwezinso. |
| Imiphumela Eqondile Yomzimba | |
| Izinkinga zamalunga (i-Arthritis) | Isisindo esengeziwe sibeka ingcindezi enkulu emalungeni afana namadolo nezinqe, okungaholela ekuqineni kwamalunga kanye nobuhlungu ngokuhamba kwesikhathi. |
| Ukuhona kanye nokuphefumula komoya ngesikhathi sokulala | Ukugcwala kwamafutha entanyeni kungavimba indlela yokuphefumula futhi kubangele ukuthi ukuphefumula kume ngesikhathi sokulala. Lesi yisimo esiyingozi kakhulu. |
| Ingozi yomdlavuza | Ukukhuluphala ngokweqile kwandisa ingozi yezinhlobo eziningana zomdlavuza, njengomdlavuza womphimbo, i-pancreatic, ibele, kanye ne-uterine. |
| Ezinye izinkinga | Ukukhuluphala ngokweqile kungaholela nasezimweni ezifana nokungazali kwabesifazane, izinkinga zokukhulelwa, ukucindezeleka, ubuhlungu emhlane, kanye ne-asthma. |
Izindaba ezinhle ukuthi ngisho nokulahlekelwa isisindo sakho samanje esingu-5% kuya ku-10% kunganciphisa kakhulu ingozi yakho yalezi zifo eziningi.
Udokotela usithola kanjani lesi simo?
Uma uya kudokotela ukuyokhuluma ngalokhu, uzokubuza imibuzo embalwa ukuze akusize uthole isithombe esingcono sempilo yakho iyonke.
- Umlando wakho wezokwelapha: Buza ngezinye izifo onazo, imithi oyiphuzayo, kanye nezifo zomndeni (njengesifo sikashukela nesifo senhliziyo).
- Umlando wakho wesisindo: Ukubuza ngezinto ezifana nokuthi uke wazama yini ukwehlisa isisindo ngaphambilini nokuthi lezo zindlela ziphumelele yini.
- Indlela yakho yokuphila:Babuza ngemikhuba yakho yokudla, ukuthi uvivinya umzimba kangakanani ngosuku, nokuthi ulala kanjani.
- Impilo yakho yengqondo: Iphinde ikhulume ngezinto ezifana nokucindezeleka nokucindezeleka obhekene nakho, ngoba lokho kungasiza ekukhuleni kwesisindo.
Ngaphezu kwalokho, isisindo sakho, ukuphakama, kanye nobubanzi besinqe sakho kuzolinganiswa. Ungase futhi uhlolwe igazi ukuze kuhlolwe umfutho wegazi lakho, ushukela wegazi, kanye namazinga e-cholesterol. Konke lokhu kuzosiza udokotela wakho ukuthi anqume ukuthi ukhuluphele noma unezinye izimo zempilo ezingase zihlobane nesimo sakho.
Yiziphi izindlela zokwelapha zokwehlisa isisindo?
Lolu uhambo oluhlukile kumuntu ngamunye. Okusebenza komunye umuntu kungase kungasebenzi komunye. Ngakho udokotela wakho uzokwakha uhlelo olufanele wena. Lokhu kuhlanganisa izindawo eziningana ezibalulekile.
1. Ukushintsha indlela odla ngayo
Lokhu akusho ukuthi kufanele uyeke ukudla noma ukudla konke ukudla okumnandi. Kusho ukujwayela ukudla okunempilo nokulinganiselayo. Ungakhuluma nodokotela wakho noma isazi sokudla ukuze udale uhlelo lokudla olukufanele. Isibonelo, kunezindlela zokudla ezinempilo ezifakazelwe ngokwesayensi njenge-`(ukudla kwaseMedithera)` noma i-`(ukudla kwe-DASH)`. Ngokuphathelene nokudla kwethu, ukunciphisa inani lelayisi epuletini nokwengeza imifino eminingi, imifino eluhlaza, inhlanzi, kanye ne-lentile kuyisiqalo esihle.
2. Khulisa umsebenzi womzimba
Engeza okungenani imizuzu engama-30 yokuzilolonga ngosuku ohlelweni lwakho lwansuku zonke, njengokuhamba ngezinyawo, ukugibela ibhayisikili, noma ukubhukuda. Qala ngezinto ezincane. Ukuthatha izitebhisi esikhundleni se-lifti noma ukuhamba ngezinyawo uye esitolo kungenza umehluko omkhulu.
3. Impilo yengqondo kanye nokwelulekwa
Uma unomkhuba wokudla ngokomzwelo ngenxa yokucindezeleka noma ukukhathazeka, kubalulekile ukuthola usizo. Ukwelulekwa, amaqembu okusekela, noma ukwelashwa kokuziphatha kwengqondo (i-CBT) kungasiza.
4. Imithi yokwehlisa isisindo
Kwezinye izimo, kanye nokushintsha kwendlela yokuphila, udokotela angase akunike imithi yokukusiza unciphise isisindo. Lokhu kungasiza ekunciphiseni isifiso sakho sokudla nokulawula indlala yakho. Kodwa-ke, lokhu kufanele kuthathwe kuphela ngaphansi kokuqashwa ngudokotela. Ezinye izibonelo zifaka:
- "I-Bupropion-naltrexone (Contrave®)"
- `I-Liraglutide (i-Saxenda®)`
- `I-Orlistat (Xenical®)`
- `Semaglutide (Wegovy®)` - Uhlobo lomuthi wesifo sikashukela `(Ozempic®)` ovunyelwe ukwehlisa isisindo.
5. Ukuhlinzwa kokunciphisa isisindo (Ukuhlinzwa kweBariatric)
Lokhu kuvame ukunconywa kubantu abanokukhuluphala kwesigaba sesi-3 (BMI 40+) abanobunzima bokwehlisa isisindo ngezinye izindlela. Lokhu kuhlinzwa kuhilela ukunciphisa usayizi wesisu noma ukushintsha indlela ukudla okumuncwa ngayo. Lokhu kunciphisa inani lokudla okungadliwa.
- "Ukuhlinzwa Kwesisu" (Ukuhlinzwa Kwesisu Kwesikhwama)
- I-Gastric Bypass (Roux-en-Y)
- Ibhendi Yesisu (ibhendi ye-LAP)
Ungazivikela kanjani ekukhuluphaleni futhi ngemva kokulahlekelwa isisindo?
Abantu abaningi bacabanga ukuthi ukwehlisa isisindo kuyinto enzima kakhulu ukuyenza. Kodwa empeleni, ukugcina isisindo osilahlayo kuyinselele nakakhulu. Khumbula, ukukhuluphala kuyisifo esingamahlalakhona. Lokhu kusho ukuthi kudinga ukuphathwa isikhathi eside.
- Qhubeka wenza izinguquko ezincane: Qhubeka uzijwayeza imikhuba emihle oyithuthukisile ngenkathi wehlisa isisindo (ukuphuza amanzi esikhundleni seziphuzo ezinoshukela, ukudla ukudla okulula ebusuku).
- Ungayeki ukuzivocavoca: Ukuzivocavoca kubalulekile hhayi nje ekunciphiseni isisindo, kodwa futhi nasekuhlaleni uphilile. Ngakho-ke khuthala nsuku zonke.
- Gcina ukudla okunempilo ekhaya: Qaphela ukudla okuletha ekhaya. Gcina izinto ezifana nezithelo, imifino, namantongomane ekhaya. Nciphisa ukuletha ukudla okucutshunguliwe namaswidi.
- Cabanga ngempilo enhle iyonke: lala kahle, lawula ukucindezeleka, futhi ugxile ekubeni nempilo enhle nokujabula, hhayi nje ngesisindo sakho.
Uma unale nkinga, ungase uzizwe sengathi awukwazi ukudlula kule nkinga wedwa. Lokho kuvamile. Into ebaluleke kakhulu ukungesabi ukucela usizo. Khuluma nodokotela wakho namuhla. Uzokwakha uhlelo olufanele wena nolungaluthatha. Lolu hambo akulona olwenza wedwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhuluphala akuyona nje inkinga yokubukeka, kuyisimo esingamahlalakhona esiholela ezifweni eziningi ezimbi njengesifo sikashukela nesifo senhliziyo.
- Lokhu akubangelwa nje ubuvila noma ukudla ngokweqile. Kuthonywa yizici eziningi, okuhlanganisa izakhi zofuzo, ama-hormone, ukucindezeleka, kanye neminye imithi.
- Ngisho nokulahlekelwa okuncane njenge-5% yesisindo sakho sonke kunganciphisa kakhulu izingozi zempilo yakho.
- Ungalandeli 'izindlela zokudla eziyingozi' ezahlukahlukene ezitholakala ku-inthanethi, kodwa qiniseka ukuthi uthintana nodokotela wakho ukuze uthole uhlelo lwesayensi olukufanele.
- Khumbula ukuthi lokhu akuyona inhloso yesikhashana, kodwa ukushintsha indlela yokuphila yesikhathi eside. Ngokubekezela nokuzinikela, ungathatha izinyathelo eziya empilweni enempilo.
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