Awunako ukunciphisa umzimba akunamsebenzi Yintoni? Funda oku ngoku

Umxholo

• Ukuphulukana nobunzima ngumzi mveliso weebhiliyoni zeedola
• Kutheni abantu basetyhini abaninzi bengenako ukufikelela kwiNjongo yabo yoBunzima
• Iimeko zeMpilo
• Ukutya kunye nembali yokuNciphisa ubunzima
• Ubudala
• Iimpembelelo zoMzimba
• "Okufanelekileyo" Ubungakanani beBhunga kuyo yonke iMbali
• Iimbono ezahlukeneyo ngeNkcubeko yobunzima
• Ukuba ngenene ufuna ukunciphisa umzimba
• Ukugxila kwi-Shift kwiMpilo eyiyo-hayi ekulahlekeni kobunzima
• Funda ukuthanda kunye nokwamkela umzimba wakho
• Umgca osezantsi

Ngamanye amaxesha ukunciphisa umzimba kunokubonakala kungenakwenzeka.

Usenokuba ubukele iikhalori zakho kunye nee-carbs, utya iiprotheyini ezaneleyo, uzilolonga rhoqo kwaye wenza zonke ezinye izinto ezaziwayo ukuxhasa ukwehla kobunzima, kodwa isikali asizukushukuma.

Le ngxaki ixhaphake ngokufanelekileyo kwaye inokubangela uxinzelelo olukhulu.

Funda ukuze ufunde ukuba kutheni ukufezekisa injongo yakho yokulahleka kobunzima kunokuba nzima kakhulu-kwaye nokuba yinto efanelekileyo ukuqhubeka uzama.

Eli nqaku libhekisa ngqo kwabafazi, kodwa uninzi lwemigaqo elapha isebenza kuwo wonke umntu.

Ukuphulukana nobunzima ngumzi mveliso weebhiliyoni zeedola

Ukuphulukana nobunzima lishishini elikhulu kwinqanaba lehlabathi.

Kuqikelelwa ukuba iinkqubo zokulahleka kwesisindo kunye neemveliso zivelisa ngaphezulu kwe- $ 150 yezigidigidi kwinzuzo yonyaka e-US nase-Europe kuphela ().

Iinkqubo ezifuna ukuba uthenge ukutya okhethekileyo, izongezo kunye nezinye iimveliso zihlala zibiza kakhulu.

Nangona "izitshisi ezinamanqatha" kunye nezinye iipilisi zokutya zithandwa, zihlala zingalawulwa kwaye zinokuba yingozi kakhulu (,).

Ngelishwa, kwanabo bangatyebanga kakhulu babonakala bekulungele ukubeka emngciphekweni iziphumo ezinokuba yingozi ngokuthatha iipilisi zokutya.

Isifundo esiquka abantu abadala abangaphezulu kwe-16,000 safumanisa ukuba malunga nesinye kwisithathu sabo bathatha iipilisi zokunciphisa umzimba babengatyebanga phambi kokuba baqale ukusebenzisa iipilisi ().

Ngokucacileyo, abantu abaninzi bachitha umzamo omkhulu kunye nemali bezama ukunciphisa umzimba.

Kwaye nokuba awujoyini inkqubo yokwehla kobunzima okanye uthenga iipilisi zokutya okanye iimveliso, usenokugqibela ngokuchitha ixesha lakho elininzi kunye namandla ekuzameni ukubhitya.

Umzi mveliso wokulahleka kobunzima uvelisa iibhiliyoni zeedola ngonyaka ngokwenza imali kwiminqweno yabantu abaninzi yokubhitya ngayo nayiphi na indleko.

Kutheni abantu basetyhini abaninzi bengenako ukufikelela kwiNjongo yabo yoBunzima

Abasetyhini abaninzi bachitha isixa esikhulu semali, ixesha kunye nomzamo ukuzama ukunciphisa umzimba.

Nangona kunjalo, ezinye zibonakala ngathi azenzi nkqubela phambili.

Zininzi izinto ezichaphazela amandla akho okunciphisa umzimba.

Iimeko zeMpilo

Izifo ezithile okanye ukuphazamiseka kunokwenza ukuba ukunciphisa umzimba kube nzima kakhulu, kubandakanya:

• I-Lipedema: Kukholelwa ukuba ichaphazela phantse ibenye kwabafazi abasithoba kwihlabathi liphela, le meko ibangela isinqe kunye nemilenze yowasetyhini ukuba iqokelele amanqatha amaninzi ekunzima kakhulu ukuphulukana nawo. Ihlala ikwabangela ukutyumka ngokulula kunye nentlungu ().
• IHypothyroidism: Amanqanaba asezantsi ehomoni ye-thyroid akhokelela ekunciphiseni kwimetabolism enokuthintela iinzame zokunciphisa umzimba (5).
• Isifo sePolycystic ovary syndrome (i-PCOS): Le meko ibonakaliswa kukunganyangeki kwe-insulin kunye nokuqokelelwa kwamafutha kwisisu. Kukholelwa ukuba ichaphazela ukuya kuthi ga kwi-21% yabasetyhini abaneminyaka yokuzala ().

Ukutya kunye nembali yokuNciphisa ubunzima

Ukuba ulahlekile kwaye waphinda wafumana ubunzima izihlandlo ezininzi kwixa elidlulileyo, okanye i-yo-yo edliwayo, kusenokwenzeka ukuba ukufumene kunzima ukuba unciphise umzimba ngenzame nganye elandelayo.

Ngapha koko, umfazi onembali ende ye-yo-yo yokutya uya kuthanda ukuba nobunzima obukhulu ekunciphiseni ubunzima kunalowo ubunzima buhlala buhleli buhleli.

Uphando lubonakalisile ukuba oku ikakhulu kungenxa yotshintsho ekugcinweni kwamafutha okwenzeka emva kwexesha lokuswela ikhalori.

Ngokusisiseko, umzimba wakho ugcina amanqatha amaninzi xa uqala ukutya ngakumbi emva kwexesha lokuncitshiswa, ukuze ibenendawo yokugcina ekhoyo ukuba ukutya kwekhalori kuyehla kwakhona ().

Ukongeza, uphononongo lwezilwanyana lwamva nje lubonisa ukuba ukutya kwe-yo-yo kunokubangela ukuphendula komzimba kwizicwili ezinamafutha ezenza ukuba ukulahleka kwamafutha kube nzima ngakumbi ().

Intsholongwane yentsholongwane inokudlala indima nayo. Imijikelezo ephindaphindwayo yokulahleka kunye nokufumana kwakhona ubunzima kubonakala ngathi ikhuthaza utshintsho kwiintsholongwane zebacteria ezikhokelela ekunyuseni ubunzima kwixesha elide ().

Ubudala

Ukwaluphala kuneengxaki ezininzi kwabasetyhini, kubandakanya nokwenza kube nzima kunanini na ngaphambili ukunciphisa umzimba.

Ngapha koko, abasetyhini abangazange babenzima ngaphambili bangasokola ukugcina ubunzima babo obuqhelekileyo njengoko bekhula, nokuba batya ukutya okusempilweni.

Uninzi lwabasetyhini lufumana malunga ne-5-15 yeepawundi (2.3-6.8 kg) ngexesha lokuguga ngenxa yokuncipha kobunzima bemisipha kunye nokusebenza komzimba, okukhokelela kwimetabolism ecothayo.

Ukongeza, ukuzuza ubunzima ngexesha lokuya exesheni kuqheleke kakhulu ngenxa yotshintsho oluninzi lwehomoni olwenzekayo. Ukuzama ukunciphisa umzimba ngexesha nasemva kokuyeka ukuya exesheni kunokuba nzima kakhulu ().

Iimpembelelo zoMzimba

Ngelishwa, utyekelo lwakho lokuthwala ubunzima obugqithisileyo lunokubangelwa ngenxa yezinto ongenakulawula kuzo.

Enye yezi zinto yimfuza, kodwa ezinye, izinto ezingaziwayo kangako zibandakanya iimeko obekhe wachaphazeleka kuzo esibelekweni.

Oku kubandakanya ukutya kukanyoko kunye nobungakanani bobunzima awabufumanayo ngexesha lokukhulelwa.

Uphando lubonakalisile ukuba abasetyhini abafumana ubunzima obugqithisileyo ngexesha lokukhulelwa kunokwenzeka ukuba bazale iintsana ezinkulu ezityeba kakhulu okanye zityebe kakhulu ebuntwaneni okanye njengabantu abadala (11,).

Ngaphezu, ukhetho lokutya lomfazi okhulelweyo lunokuchaphazela ukuba ingaba umntwana wakhe unengxaki yokufumana ubunzima kwixesha elizayo.

Uphononongo lwakutsha nje lwezilwanyana lufumanise ukuba iigundane ezazityiswa ukutya "kwaseNtshona" ngelixa ukhulelweyo zazala iintsana ezazicothisa kancinci kwaye ezatyeba kwiindawo ezininzi ngexesha lokuphila kwazo ().

Zininzi izinto ezinokuchaphazela amandla akho okunciphisa umzimba, kubandakanya iimeko ezithile zempilo, ukutya kwakho kunye nembali yokulahleka kwesisindo, utshintsho olunxulumene nobudala kunye nokutya kukanyoko kunye nokutshintsha kobunzima ngexesha lokukhulelwa.

"Okufanelekileyo" Ubungakanani beBhunga kuyo yonke iMbali

Nangona indlela otya ngayo nozilolonga ngayo idlala indima ekumiseni ubunzima bakho, ubume bakho obusisiseko kunye nobukhulu bujongwa ikakhulu yimfuza yakho.

Ngapha koko, uphando lubonisa ukuba zombini ubunzima bakho kwaye apho uhlala ugcina khona amanqatha aphenjelelwa ngamandla yipateni yakho eyahlukileyo yemfuzo ().

Ukuthatha amanyathelo okunciphisa amanqatha esisu yinjongo esempilweni nefanelekileyo. Kwelinye icala, ukuba uzama ukunyanzela umzimba wakho ukuba uhambelane nabuphi na ubungakanani ngoku obusebenzayo, usebenza ngokuchasene nendalo, kwaye iinzame zakho ekugqibeleni zinokukhokelela kukukhathazeka.

Ukutyhubela imbali, iintlobo ezahlukeneyo zomzimba kunye nobukhulu bezithathwa ngokuba “zezona zilungileyo.”

Kutshanje nje kwiminyaka eli-100 eyadlulayo, ukuba nesidima yinto enqwenelekayo, uphawu lobufazi kubafazi. Amabhinqa amancinci azama nokuzama ukutyeba ukuze abe nomtsalane ngakumbi.

Nangona kunjalo, kunzima nje ukuba umntu obhityileyo ngokwemvelo atyebise ubunzima njengoko kunjalo ngomntu omkhulu ngokwendalo ukuba aphulukane nawo.

Ngexesha lokuzalwa kwakhona, umculi waseDatshi uPeter Paul Rubens waziwa kakhulu ngemizobo yakhe enganxibanga yabafazi abagcweleyo, awayekholelwa ukuba bayimbonakalo yobuhle.

Kuze kube namhlanje, igama elithi "Rubenesque" lisetyenziselwa ukuchaza umntu omhle, opheleleyo.

Kwiminyaka ye-1800, amaFrentshi ama-Impressionists, kubandakanya iMonet, iRenoir kunye neCézann, babepeyinta abafazi bomhla ababebonwa njengabahle.

Ukujonga kule mizobo, unokubona ngokulula ukuba uninzi lwabafazi lwalukhulu kakhulu kunoluhlu lweembaleki zanamhlanje.

Akunakuphikwa ukuba umzimba obhinqileyo "ofanelekileyo" utshintshile kakhulu kule minyaka ingama-60 idlulileyo, waba mncinci kwaye uyitoni ngokuchasene nokujikeleza kunye nokuthamba.

Nangona kunjalo, abantu basetyhini bexesha elidlulileyo babengaqhushumbiswa ngemifanekiso rhoqo engafikelelekiyo kwi-Intanethi nakwiTV.

Abafazi banamhlanje bajongene nenani elininzi leentengiso zeenkqubo kunye neemveliso ezithembisa ukubanceda bafezekise umzimba "ofanelekileyo" wanamhlanje.

Ngexesha elininzi kwimbali, abafazi abakhulu babonwa njengabafazi kwaye benomtsalane. Nangona kunjalo, umzimba wangoku "ofanelekileyo" mncinci, ubhityile kwaye uneetoni, ekunokuthi kungafumaneki kuwo wonke umntu.

Iimbono ezahlukeneyo ngeNkcubeko yobunzima

Nangona abantu kulo lonke elaseMelika kwaye uninzi lwaseYurophu bewuthatha umzimba omncinci ukuba ubenomtsalane, abantu kwiindawo ezahlukeneyo zehlabathi bakhetha ubume obukhulu, oburhangqwe ngakumbi.

Kwiinkcubeko ezininzi, ukuthwala ubunzima obongezelelekileyo kunxulunyaniswa nokuzala, ububele, ulonwabo, amandla kunye nemvisiswano kwezentlalo.

Into enomdla kukuba, amazwe atyebileyo athambekele ekuxabiseni ubuncinci, kanti okwahlukileyo kuyinyani kumazwe azizityebi ().

Umzekelo, abaphandi abafunde idatha evela kwiindawo ezininzi ezingezizo ezaseNtshona baxela ukuba i-81% ikhethe abafazi abatyebileyo okanye abathobekileyo, ngelixa i-90% ikhetha abafazi abanemilenze emikhulu nemilenze ().

Nangona kunjalo, naphakathi kwamazwe ahambele phambili, oko kuthathwa njengomzimba "ogqibeleleyo" kubonakala kwahluka kakhulu ngokubhekisele kukhetho lomntu kunye nolwengingqi.

Xa abayili bemizobo abali-18 abavela kwihlabathi liphela bacelwa ukuba batshintshe umzimba wobungakanani obudibeneyo bomzimba "ofanelekileyo", uluhlu lweziphumo lwalumangalisile.

Iinguqulelo eziguqulweyo zazinee-mass mass indexes (BMIs) ezisukela kwi-17 kuphela e-China ukuya kwi-25.5 eSpain, engqinelana nobunzima obuphakathi kwe-102-153 yeepawundi (malunga ne-46-69 kg) yomfazi ongu-5'5 ″ (165 cm) mde.

Ngaphandle kwe-BMI ye-17, ethathwa njengotyebileyo, oku kubonisa ukuba uluhlu olwahlukeneyo lobukhulu bomzimba kunye neemilo zijongwa zinomtsalane nezinqwenelekayo, nokuba zikufutshane kangakanani na oko kugqalwa njengokufanelekileyo.

Umzimba "ofanelekileyo" wahluka kakhulu ngokwamazwe kwaye uhlala uphenjelelwa bubutyebi boluntu kunye nokwahluka kwabemi balo.

Ukuba ngenene ufuna ukunciphisa umzimba

Ukuba ubungakanani bakho buchaphazela impilo yakho, ukuqhubeka nokulandela ukulahleka kwesisindo kuyavakala.

Ukutyeba kakhulu, ngakumbi ukutyeba kakhulu, kunokonyusa umngcipheko wezifo kunye nokuphila ixesha eliphantsi. Ngapha koko, inokwenza ubomi bemihla ngemihla bube nzima ngenxa yokuhla kokuhamba, amanqanaba amandla asezantsi kunye nehlazo kwezentlalo.

Uphando lubonisa ezinye zeendlela ezilungileyo zokunyusa ukulahleka kwesisindo kubandakanya ukutya iiprotein kwisidlo sakusasa kunye nokuthintela iikhabhathi ezicwangcisiweyo, kunye namanye amacebo kweli nqaku.

Nazi iindlela ezimbalwa ezongezelelweyo ezinokukunceda uthathe ubunzima:

• Amaqela enkxaso: Ukujoyina umntu kunokunika inkuthazo, ukuphendula kunye nokukhuthaza.Ukongeza kumaqela ngokubanzi okuphulukana nobunzima ngaphandle kweintanethi, kwi-Intanethi nakuFacebook, unokufumana uluntu oluku-intanethi kwi-lipedema kunye nePCOS.
• Yazi inkqubela phambili, nokuba iyacotha: Qaphela ukuba uya kuthi unciphise umzimba kancinci kwaye ube namava athile okuphulukana nobunzima. Ukuphulukana neepawundi ezimbalwa ngenyanga kusengumphumo omangalisayo.
• Yiba sengqiqweni xa ubeka ubunzima benjongo: Ungazami ukufikelela kubunzima bakho "obufanelekileyo". Ukulahleka kancinci nje nge-5% yesisindo somzimba wakho kubonisiwe ukwandisa ubuntununtunu be-insulin, kunye nelahleko engaphezulu kunokukhokelela kwizibonelelo ezongezelelweyo ().
• Bhiyozela uloyiso olungalinganiyo: Ukujolisa kuphuculo lokuhamba, amandla, amaxabiso eelebhu kunye nolunye utshintsho kwezempilo olubalulekileyo kubalulekile, ngakumbi xa ukunciphisa umzimba kubonakala ngathi kuyacotha.

Nangona ukudibanisa ezi ndlela ebomini bakho akunakuqinisekisa ukuba uya kuncipha, banokukunceda ukuphucula amathuba akho.

Ukuba ukutyeba kakhulu kuchaphazela impilo yakho, ukuhamba kunye nomgangatho wobomi, ukuthatha amanyathelo okwehlisa ubunzima ngumbono olungileyo. Ukujoyina iqela lenkxaso, ukuseta iinjongo ezizizo kunye nokubhiyozela inkqubela phambili yakho kunokuba luncedo.

Ukugxila kwi-Shift kwiMpilo eyiyo-hayi ekulahlekeni kobunzima

Kubafazi abaninzi, iinjongo zokunciphisa umzimba azinanto yokwenza nempilo kunokufuna ukubonakala ngcono.

Mhlawumbi sele ulahlekelwe ngumzimba, kodwa khange ukwazi ukuphulukana "neepawundi ezili-10 zokugqibela."

Okanye mhlawumbi uhlala umkhulu kunomndilili, kodwa bezama ukunciphisa isayizi encinci yelokhwe.

Awuwedwa ukuba uziva ngathi uzame konke ukutya kunye nengcebiso yokuncipha, kodwa okwangoku akukwazeki ukufezekisa iziphumo, ngaphandle kwemizamo yakho emihle.

Ukuba kunjalo, kungangcono ukuba utshintshe ukugxila kwakho ekubeni sempilweni, womelele kwaye udlamke ngokusemandleni akho.

• Gxila kwimpilo: Xa kuziwa kwimpilo, uphononongo lubonakalisile ukuba kufanelekile kubaluleke ngakumbi kunokubhitya. Ngaphezulu, ukusebenza rhoqo kunokubonelela ngezinye izibonelelo ().
• Phuhlisa ubudlelwane obungcono kunye nokutya: Endaweni yokutya ukutya, sebenzela ekukhetheni ukutya okunesondlo, unike ingqalelo indlala kunye nokuzalisa kunye nokufunda ukutya okunomdla (,).
• Cinga ngeziphumo zemizamo yakho yangaphambili yokutya: Khumbula ukuba ukunciphisa umzimba kunye nokufumana kwakhona ubunzima kukhokelela ekwandeni kokugcinwa kwamafutha kunye nokuzuza ubunzima ngaphezulu kwexesha (,,).

Ngaphandle kokunciphisa uxinzelelo kunye nokudakumba, ukutshintsha ukugxila kukwenza impilo efanelekileyo eyona njongo yakho iphambili inokuthi ikhokelele ekulahlekelweni kobunzima bendalo ngokuhamba kwexesha.

Ukuba ufuna ukunciphisa umzimba ukuze ujongeke ngcono, kodwa khange ube nempumelelo ngaphandle kokwenza zonke izinto "ezilungileyo", kungangcono ukutshintsha ukugxila kwakho. Endaweni yokuzama ukufikelela kubunzima obuthile, jolisa ekubeni sempilweni kangangoko.

Funda ukuthanda kunye nokwamkela umzimba wakho

Ukuphuhlisa ukuxabisa umzimba wakho kunokuba luncedo kwimpilo yakho, ulonwabo kunye nembono ebomini.

Uphando lubonisa ukuba iinzame eziphindaphindwayo zokulahleka kwesisindo azinakho ukukhokelela ekuzuzeni ubunzima, kodwa zisenokubangela utshintsho lweemvakalelo kwaye zonyuse umngcipheko wokuziphatha gwenxa njengokutya kakhulu ()

Kwelinye icala, kukho ubungqina bokuba ukonwaba nobunzima bakho kunokubangela ukuba ube nokuziphatha okunempilo kunye nempilo engcono ngokubanzi, nokuba ungakanani ().

Nazi ezinye iingcebiso zokufunda ukuthanda kunye nokwamkela umzimba wakho:

• Yeka ukuvumela amanani akuchaze: Endaweni yokulungisa ubunzima bakho, imilinganiselo okanye ubungakanani bempahla, cinga ngendlela oziva ngayo, ungubani kunye nenjongo yakho ebomini.
• Kuphephe ukuzithelekisa nabanye: Ungaze uthelekise umzimba wakho nowomnye umntu. Ukhethekile kwaye uneempawu ezininzi ezintle. Gxila ekubeni yeyona nto intle onokuthi ube yiyo.
• Ukuzivocavoca umzimba ukuze uzive kwaye usebenze ngcono: Endaweni yokusebenza ngokuzama ukutshisa iikhalori, zibandakanye kwimisebenzi yomzimba ngenxa yendlela ekwenza uzive ngayo. Ufanelwe kukuziva ungcono ngoku nakwiminyaka ezayo.

Qaphela ukuba kungathatha ixesha elithile ukufunda ukuxabisa umzimba wakho emva kweminyaka yokuzama ukutshintsha. Iyaqondakala loo nto. Thatha nje usuku olunye ngexesha kwaye wenze konke okusemandleni akho ukugxila kokulungileyo.

Endaweni yokuqhubeka nokubeka phambili ukunciphisa umzimba, funda ukuthanda nokwamkela umzimba wakho ukuze uhlale usempilweni kwaye usebenza kakhulu ebomini bakho bonke.

Umgca osezantsi

Kuluntu lwanamhlanje olukuxabisayo ukubhitya, ukungakwazi ukuthoba umzimba kunokuba yinto edimazayo kumabhinqa amaninzi.

Kwaye kuyinyani ukuba ukunciphisa ubunzima obubalulekileyo kubalulekile xa kubeka emngciphekweni impilo yakho kunye nokuba sempilweni.

Kodwa ukuzama ukufezekisa ubungakanani obungenangqondo kunokwenza ingozi engaphezulu kunokulunga.

Funda ukuthanda nokwamkela umzimba wakho, ukuzilolonga kunye nokuziphatha ngendlela eyahlukileyo ukuze uzigcine usempilweni kangangoko kwaye uphephe ukuzithelekisa.

Ukwenza njalo kunokuyiphucula kakhulu impilo yakho iphela, ukuzithemba kunye nomgangatho wobomi.