Nguwuphi umndilili wokuphakama kwabafazi kwaye oko kuyabuchaphazela njani ubunzima?
Umxholo
- Ngaba amaMelika aya esiba mde?
- Buphi ubude obumndilili kwihlabathi liphela?
- Buyintoni ubudlelwane phakathi kobude nobunzima?
- Kwenzeka ntoni ukuba ubunzima bakho abuhambelani nokuphakama kwakho?
- Ukuchuma kunye nokukhulelwa
- Ungabulawula njani ubunzima bakho?
- Gxila kukutya okupheleleyo
- Sela amanye amanzi
- Hambisa umzimba wakho ngakumbi
- Gcina idayari yokutya
- Funa inkxaso
- Yintoni i-takeaway?
Bade kangakanani abafazi baseMelika?
Ukusukela ngo-2016, eyabafazi baseMelika abaneminyaka engama-20 ubudala nangaphezulu ingaphantsi kweenyawo ezintlanu i-intshi ezi-4 (malunga nee-intshi ezingama-63.7) ubude. Ubunzima obuqhelekileyo ziiphawundi eziyi-170.6.
Ubungakanani bomzimba kunye nokumila kutshintshile kule minyaka idlulileyo. , Umfazi ophakathi kweminyaka engama-20 ukuya kwengama-74 ubudala wayemi ngama-intshi ayi-63.1 ubude kwaye enobunzima obumalunga neepawundi eziyi-140.2.
Ukuphakama kuyanda ngezinga eliphantsi kunokuba ubunzima benyuka. Funda ukuze ufunde ukuba kutheni oku kusenzeka kwaye unokwenza ntoni ukuzigcina kuluhlu olusempilweni.
Ubusazi?Indoda yaseMelika eneminyaka engama-20 ubudala nangaphezulu ingaphezulu kwe-5 yeenyawo i-intshi ye-9 (malunga nee-intshi ezingama-69.1) ubude. Ubunzima obuqhelekileyo ziiphawundi eziyi-197.9.
Ngaba amaMelika aya esiba mde?
Ngokuka, i-avareji yokuphakama inyuke kancinci kancinci ukusukela nge1960s. Kwelinye icala, ubunzima bonyuke kakhulu kule minyaka ingama-60 idlulileyo.
Uphando oluvela kwi-2016 lubonisa ukuba ukuphakama okunokubakho kunxulumene nomgangatho wesondlo ebusaneni nasebuntwaneni. Olu phononongo lude lunxibelelanise ukuphakama kwabemi kunye nomgangatho wokuphila.
Ke kutheni ukukhula kwamaMelika kuthoba isantya? Abanye bathi ibonisa imiba ngokufikelela kukutya okanye mhlawumbi ukukhetha ukutya okusemgangathweni okusezantsi okungenazondlo zaneleyo.
Kudliwanondlebe neRadio kaRhulumente kaZwelonke, u-Majid Ezzati, usihlalo we-Global Environmental Health e-Imperial College yase-London, ucebisa ukuba ukufuduka kwabantu abavela kumazwe anobude obufutshane nako kunokuba nefuthe kumndilili.
Buphi ubude obumndilili kwihlabathi liphela?
Amanqanaba okukhula awanciphisi kuzo zonke iindawo zehlabathi. Ngapha koko, amanye amazwe, afana noMzantsi Korea, afumana ukukhula ngokukhawuleza. Ngokophando, abasetyhini eMzantsi Korea bafumene umndilili wee-intshi ezingaphantsi kwe-ezisibhozo kule minyaka idlulileyo.
Ukusukela ngo-1996, iGuatemala yayiyeyona ndawo iphantsi yokuphakama kwabafazi kwi-58.8 intshi, okanye malunga ne-4 yeenyawo i-intshi ye-9. Ilandelwa ngokusondeleyo yiPhilippines, iBangladeshi, neNepal, apho ukuphakama kwabasetyhini kufikelela kwi-59.4 intshi.
Abasetyhini abade, kwelinye icala, banokufumaneka eLatvia, eNetherlands, e-Estonia nase Czech Republic. Kula mazwe, umndilili wokuphakama wawungaphezulu nje kweesentimitha ezingama-66, okanye ii-5 ezinyaweni ezi-6 intshi.
Buyintoni ubudlelwane phakathi kobude nobunzima?
Ukusukela ngo-2016, i-avareji yomzimba yokulinganisa ubunzima bomzimba (i-BMI) yabafazi baseMelika, ethathelwa ingqalelo ukutyeba kakhulu. Ngo-1999, umndilili we-BMI wawungu-28.2.
Uyibala njani i-BMI yakho? Kukho iifomula ezahlukeneyo ukubala i-BMI kunye.
Uluhlu lulandelayo:
- Ukutyeba: Nantoni na engaphantsi kwe-18.5
- Isempilweni: Nantoni na phakathi kwe-18.5 kunye ne-24.9
- Ukutyeba kakhulu: Nantoni na phakathi kwama-25 nama-29.9
- Utyebe kakhulu: nantoni na engaphezulu kwama-30
I-BMI sisikhokelo esihle, kodwa ayisoloko ichanekile kubo bonke abantu.
Abasetyhini ababandakanya isixa esikhulu semisebenzi yomzimba, njengeembaleki, banokuba nesisindo esingaphezulu ngenxa yobunzima obuphezulu bemisipha kwaye banokuba ne-BMI egqithisileyo. Abafazi abadala bahlala begcina amanqatha amaninzi kunabafazi abancinci kwaye banokuba ne-BMI engathathelwa ntweni ngokusekwe kwifomula esemgangathweni.
Ukuba ukhathazekile malunga nobunzima bakho okanye i-BMI, cinga ukwenza idinga nogqirha wakho ukuxoxa ngomfanekiso opheleleyo wempilo yakho.
Kwenzeka ntoni ukuba ubunzima bakho abuhambelani nokuphakama kwakho?
Nokuba uhlala phi kwiitshathi, ubudlelwane phakathi kokuphakama nobunzima bubalulekile. Oososayensi bachaza ukuba ukuphakama komntu kunokunxulumana nantoni na ukusuka kubude bexesha elide ukuya kumngcipheko ophantsi wezifo zentliziyo kunye nokuphefumla.
Ubunzima obuninzi kwisakhelo esifanayo bunokukhokelela kwimicimbi yezempilo, kubandakanya:
- uhlobo lwe-2 yeswekile
- igazi elonyukayo
- isifo sentliziyo
- ukubetha
Ayisiyiyo loo nto kuphela, kodwa esinqeni esikhulu kunokukhokelela ku:
- iintlobo ezithile zomhlaza
- osteoarthritis
- isifo sesibindi esinamafutha
- ubuthongo bokulala
Ukuchuma kunye nokukhulelwa
Abasetyhini abanesisindo esiphantsi okanye abatyebe kakhulu banokuba namava ngakumbi ngexesha lokukhulelwa.
Ukutyeba kancinci kwandisa umngcipheko wokuba nomntwana onesisindo sokuzalwa esisezantsi. Umngcipheko wabasetyhini abane-BMIs ephezulu ubandakanya isifo seswekile, ukuzalwa kwangaphambi kokubeleka, kunye noxinzelelo lwegazi.
Ukufumana ubunzima obukhulu ngexesha lokukhulelwa kunokuba nemiphumo ehlala ixesha elide kubo bobabini umama nosana. Ukutyeba kakhulu okanye ukutyeba kakhulu kunokuchaphazela ukuzala, kwenze kube nzima ngakumbi ukufumana nokuhlala ukhulelwe.
Ungabulawula njani ubunzima bakho?
Ukutya sesinye sezizathu zokuba abafazi baseMelika bafumane iipawundi ngaphezulu kweesentimitha. Ukufumaneka kokutya okwenziweyo kunye nokutya okukhawulezayo kuye kwanda ngokuhamba kwexesha, kwaye ukunciphisa umzimba kunokuba ngumthambo ngokumodareyitha.
Ukuba uzame ukunciphisa umzimba ngaphandle kwempumelelo kwixa elidlulileyo, unganikezeli. Thetha nogqirha wakho malunga nokwenza isicwangciso sokulahleka kwesisindo esiza kulunga kwindlela ophila ngayo. Nazi ezinye iindawo ezilungileyo ukuqala:
Gxila kukutya okupheleleyo
Xa uthenga, yiya kukutya okuhambelana nomjikelezo wevenkile ethengisa ukutya kuthelekiswa nokutya okuhlanganisiweyo kwizitulo eziphakathi. Njonga i:
- iziqhamo nemifuno
- ubisi olunamafutha asezantsi
- Iiproteni ezincinci
- amazimba
- amandongomane okanye iimbewu
Sela amanye amanzi
Ewe, ukuhlala u-hydrated kunokukunceda ukunciphisa umzimba. Izifundo ezahlukeneyo zibonise ukuba amanzi okusela angenza nantoni na ekuncedeni utshise iikhalori ezingaphezulu ekunciphiseni ukutya kwakho.
Yanele kangakanani? Nangona iimfuno zomntu ngamnye zingahluka, abasetyhini kufuneka bajonge ukufumana iikomityi eziyi-11.5 zamanzi ngosuku.
Hambisa umzimba wakho ngakumbi
Abasetyhini kufuneka bazame ukufumana imizuzu eli-150 yomsebenzi omodareyithayo okanye imizuzu engama-75 yomsebenzi omandla veki nganye, ngokuka.
Imisebenzi ephakathi ibandakanya ukuhamba, iyoga, kunye negadi. Imisebenzi eyomeleleyo ibandakanya imidlalo enjengokubaleka kunye nebhayisikile.
Gcina idayari yokutya
Ukuba unengxaki yokukhomba iindawo ezibuthathaka kukutya kwakho, zama ukugcina idayari yokutya.
Rekhoda yonke into oyifaka emzimbeni wakho, kubandakanya neiglasi zamanzi. Usenokude ubhale phantsi indlela oziva ngayo xa usitya izinto ezithile, ezinje ngee-dessert, okanye xa unganyibiliki ngokungakhathali, njengaxa ubukele umabonwakude.
Idayari yokutya inokukunceda ubone iipateni kwaye uyeke imikhwa emibi. Unokwabelana nolu lwazi nogqirha wakho.
Funa inkxaso
Ungalibali icala leemvakalelo lezinto. Ukutya kunye nokutya kubandakanya okuninzi kunokutya nje. Ukuxhasa, cinga ukufikelela kumaqela afana ne-Overeaters Anonymous. Iintlanganiso azichazwanga kwaye zinokuba luncedo kubantu abajongana nengxaki yokutya njengoku:
- Ukutya okunyanzelekileyo
- ianorexia
- iziyobisi
- bulimia
Yintoni i-takeaway?
Usenokungakwazi ukwenza lukhulu malunga nokuphakama kwakho njengomfazi okhulileyo, kodwa ungasebenzela ukufikelela kwi-BMI esempilweni.
Khumbula, nangona kunjalo, ukuba i-BMI yakho ayinakuba sesona sibonakaliso sithembekileyo sempilo yakho. Ugqirha wakho unokunceda ukukunika ulwazi oluthe kratya, kunye nokukunceda wenze isicwangciso sokutya kunye nokuzilolonga xa kufuneka njalo.
Ungalibali ukutya ukutya okunempilo okuninzi, ukutya okugcweleyo, hlala u-hydrated, kwaye ufumane imithambo yomzimba ukuze uhlale womelele.