Ngaba 'Ukutya' Ngokwenene Kukwenza Utyebe?

Umxholo

• Ukutya kunye nomzimba womzimba
• Ishishini lokutya elineebhiliyoni
• Ukunciphisa ubunzima bokutya kwindlela yokutya
• Ukutya ukutya okungapheliyo kunye nokuzuza ubunzima
• Ezinye iindlela zokutya ukutya okusebenzayo
• Gxila kukhetho olusempilweni kunye nokutya okunengqondo
• Zilolonge rhoqo
• Yamkela ukuba ukufezekisa ubunzima bakho 'obulungileyo' akunakwenzeka
• Umgca wezantsi

Ukutyiwa yimveliso yezigidi ngezigidi zeedola.

Nangona kunjalo, abukho ubungqina bokuba abantu bayancipha ngenxa yoko.

Ngapha koko, okwahlukileyo kubonakala kuyinyani. Ukutyeba kakhulu kufikelele kumanqanaba obhubhane kwihlabathi liphela.

Malunga ne-13% yabantu abadala emhlabeni banokutyeba kakhulu, kwaye eli nani lenyuka laya kwi-35% e-United States (,).

Into enomdla kukuba, bukhona ubungqina bokuba izidlo zokunciphisa umzimba azisebenzi kwixesha elide kwaye zinokukhokelela ekuzuzeni ubunzima.

Ukutya kunye nomzimba womzimba

Njengoko ubhubhane wokutyeba uqhubeka ukhula, abantu abaninzi babhenela kwizidlo ezinomda wekhalori ukuzama ukunciphisa umzimba.

Nangona kunjalo, abantu abatyebe kakhulu ayingabo bodwa abatya ukutya. Ukunciphisa umzimba yinto ephambili kubantu abaninzi abanobunzima obuncinci okanye abatyebe kancinane, ngakumbi abantu basetyhini.

Abaphandi abaninzi bakholelwa ukuba oku kunxulumene nokuba nomfanekiso womzimba ombi, owenziwa mandundu kukuchazwa rhoqo kweendaba kwiimodeli ezincinci, abadumileyo, kunye neembaleki (,).

Umnqweno wokuba mncinci ungaqala kwangoko kwisikolo sebanga. Kwisifundo esinye, ngaphezulu kwe-50% yamantombazana aneminyaka eyi-6-8 enobunzima obuncinci athi ubunzima bawo obuphantsi bungaphantsi kobona besisindo ().

Iinkolelo zamantombazana malunga nokutya kunye nobunzima zihlala zifundwa koonina.

Kwisifundo esinye, iipesenti ezingama-90 zoomama baxela ukuba batyile kutshanje. Iziphumo zoPhononongo zibonisa ukuba iintombi ezineminyaka emi-5 ubudala zoomama abadla ngokutya ziphindwe kabini ukuba sele zineengcinga malunga nokutya, xa kuthelekiswa neentombi zoomama abangadliyo ().

Umnqweno wokubhitya uqheleke kakhulu kubafazi kwaye ungaqala kwangoko kwiminyaka emi-5 ubudala. Ukuqonda kwangoko ukutya ngendlela edla ngayo kuhlala kubangelwa yindlela umama atya ngayo.

Ishishini lokutya elineebhiliyoni

Ukuphulukana nobunzima lishishini elikhulu kwihlabathi liphela.

Kwi-2015, kwaqikelelwa ukuba iinkqubo zokulahleka kwesisindo, iimveliso, kunye nezinye iindlela zonyango zenze ngaphezulu kwe- $ 150 yezigidigidi kwinzuzo eMelika naseYurophu zidityanisiwe ().

Imakethi yokulahleka kobunzima behlabathi iqikelelwa ukuba ifikelele kwi-246 yezigidigidi zeedola ngo-2022 ().

Ayothusi into yokuba iinkqubo zokunciphisa umzimba zinokubiza kakhulu umntu ofuna ukuphulukana neepawundi ezimbalwa.

Olunye uphononongo lufumanise ukuba ixabiso eliphakathi lokulahla iiponti ezili-11 (i-5 kg) ukusuka kwi-755 yeedola kwinkqubo yabalindi besisindo ukuya kwi-2,730 yeedola kunyango lwe-orlistat ().

Ngaphezulu, uninzi lwabantu luya kwizidlo ezininzi ngexesha lokuphila kwabo.

Xa ezi nzame zininzi ziqwalaselwa, abanye abantu baphela bechitha amawaka eedola besukela ukunciphisa umzimba, rhoqo ngaphandle kwempumelelo yexesha elide.

Umzi mveliso wokutya wenza iibhiliyoni zeedola rhoqo ngonyaka kwaye kulindeleke ukuba uqhubeke ukhula uphendula umnqweno wabantu wokunciphisa umzimba.

Ukunciphisa ubunzima bokutya kwindlela yokutya

Ngelishwa, ukutya okunciphisa umzimba kunerekhodi yokudanisa.

Kwisifundo esinye, iminyaka emi-3 emva kokuba abathathi-nxaxheba begqibe ngenkqubo yokuhla kwesisindo, yi-12% kuphela ebebugcinile ubuncinci i-75% yobunzima ababephulukene nabo, ngelixa i-40% ibuye yafumana ubunzima obungaphezulu kobo bebuphulukene nabo ekuqaleni ().

Olunye uphononongo lufumanise ukuba kwiminyaka emi-5 emva kokuba iqela labafazi linciphile emzimbeni ngeenyanga ezi-6 zenkqubo yokwehla kobunzima, babenobunzima obuzii-7.9 zeekhilogram (3.6 kg) Kaninzi ngaphezu kobunzima bokuqala ngokomndilili ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba kuphela yi-19% yabantu abakwaziyo ukugcina i-10% yokulahleka kwesisindo kangangeminyaka emi-5 ().

Kukwabonakala ngathi ukubuyisa kwakhona kwenzeka nokuba uthini ukutya okusetyenziselwa ukunciphisa umzimba, nangona ezinye izidlo zinxulunyaniswa nokufumana kwakhona kunabanye.

Umzekelo, kuphando oluthelekisa izidlo ezithathu, abantu abalandela ukutya okuphezulu kumanqatha e-monounsaturated baphinde bafumana ubunzima obuncinci kunabo balandela amanqatha asezantsi okanye ukutya ukutya ().

Iqela labaphandi elivavanye izifundo zokulahleka kwesisindo ezili-14 labonisa ukuba kwiimeko ezininzi, ukubuyela kwakhona kunokuba phezulu kunengxelo kuba amazinga okulandela aphantsi kakhulu kwaye ubunzima buhlala buzixela ngokwakho ngefowuni okanye ngeposi ().

Uphando lubonisa ukuba uninzi lwabantu luya kubuya kwakhona uninzi lobunzima abaphulukene nabo ngelixa besitya kwaye baya kuthi baphele benesisindo esingaphezulu kunangaphambili.

Nangona ipesenteji encinci yabantu ilawula ukunciphisa umzimba kwaye bayigcine kude, uninzi lwabantu lubuyisa konke okanye inxenye yobunzima obulahlekileyo, kwaye abanye bafumana ngakumbi nangakumbi.

Ukutya ukutya okungapheliyo kunye nokuzuza ubunzima

Uphononongo lubonisa ukuba endaweni yokufezekisa ukulahleka kwesisindo, uninzi lwabantu abahlala besitya baphela ngokufumana ubunzima kwixesha elide.

Uphengululo luka-2013 lufumanise ukuba kwizifundo ezili-15 kwezingama-20 zabantu ngaphandle kokutyeba kakhulu, indlela yokuziphatha yokutya kwangoko yaqikelela ukutyeba ngokuhamba kwexesha ().

Enye into enegalelo ekubuyiseleni kubantu abanobunzima obuncinci kukunyuka kwehomoni yokutya.

Umzimba wakho ukonyusa imveliso yawo kwezi ndlala zibangela indlala xa usiva ukuba ulahlekelwe ngamanqatha kunye nezihlunu ().

Ukongeza, isithintelo sekhalori kunye nokulahleka kobunzima bemisipha kunokubangela ukuba imetabolism yomzimba wakho icothe, yenze kube lula ukuphinda ufumane ubunzima xa ubuyela kwindlela yakho yesiqhelo yokutya.

Kwisifundo esinye, xa amadoda anobunzima obuncinci elandela ukutya okubonelela nge-50% yeekhalori zabo zeeveki ezi-3, baqala ukutshisa iikhalori ezimbalwa ezingama-255 suku ngalunye ().

Abasetyhini abaninzi baqala ukutya ukutya kwinqanaba labo lokufikisa okanye kwiminyaka elishumi elinesibini.

Uninzi lophando lubonisa ukuba ukutya ngexesha lokufikisa kunxulunyaniswa nomngcipheko okhulayo wokutyeba kakhulu, ukutyeba kakhulu, okanye ukutya okungalunganga kwixa elizayo ().

Isifundo esenziwe ngo-2003 safumanisa ukuba ulutsha olutyayo lwaluphinda-phindwe kabini lokuba lube lutyebile kunolutsha olungatyiyo, ngaphandle kobunzima (2).

Nangona i-genetics idlala indima enkulu ekuzuzeni ubunzima, uphononongo lwamawele afanayo lubonakalisile ukuba indlela yokuziphatha yokutya inokubaluleka (().

Kwisifundo saseFinland esalandela iiseti ezingama-2 000 ngaphezulu kweminyaka eli-10, iwele elixele ukuba ukutya okwexeshana laliphindwe kabini ukufumana ubunzima xa kuthelekiswa namawele alo angadliyo. Kwakhona, umngcipheko unyukile ngokuzama ukutya ().

Nangona kunjalo, gcinani engqondweni ukuba ezi zifundo zokujonga azibonisi ukuba ukutya ukutya kubangela ukutyeba.

Abantu abaqhele ukutyeba kunokwenzeka ukuba batye ukutya, inokuba sesona sizathu sokuba indlela yokuziphatha yokutya inxulunyaniswa nomngcipheko okhulayo wokufumana ubunzima kunye nokukhulisa ukutyeba.

Endaweni yokuvelisa ukwehla kobunzima obuhlala buhleli, ukutya emzimbeni phakathi kwabantu abangenako ukutyeba kunxulunyaniswa nomngcipheko okhulayo wokufumana ubunzima kunye nokukhulisa ukutyeba ngokuhamba kwexesha.

Ezinye iindlela zokutya ukutya okusebenzayo

Ngethamsanqa, kukho ezinye iindlela zokutya ezikunika ithuba elingcono lokuphepha okanye lokuguqula ukuzuza komzimba.

Gxila kukhetho olusempilweni kunye nokutya okunengqondo

Zama ukushenxisa ugxininiso kwindlela yokutya yokutya uye ekutyeni ngendlela eyandisa impilo yakho.

Ukuqala, khetha ukutya okunesondlo okugcina wonelisekile kwaye kukuvumela ukuba ugcine amanqanaba emandla ukuze uzive ungcono.

Ukutya ngengqondo yenye indlela yokunceda. Ukunciphisa, ukuxabisa amava okutya, kunye nokumamela ukulamba komzimba wakho kunye nokuzalisa kungabuphucula ubudlelwane bakho kunye nokutya kwaye kunokukhokelela ekulahlekeni kwesisindo (,,).

Zilolonge rhoqo

Ukuzivocavoca kunokunciphisa uxinzelelo kunye nokuphucula impilo yakho yonke kunye nokuziva ukonwaba.

Uphando lubonisa ukuba ubuncinci imizuzu ye-30 yemisebenzi yemihla ngemihla iluncedo ngakumbi kulondolozo lobunzima (,).

Olona hlobo lokuzilolonga yeyona nto uyithandayo kwaye unokuzibophelela ekwenzeni ixesha elide.

Yamkela ukuba ukufezekisa ubunzima bakho 'obulungileyo' akunakwenzeka

Isalathiso sobunzima bomzimba (i-BMI) ngumlinganiso wobunzima bakho ngokweekhilogram ezahlulwe ngesikwere sokuphakama kwakho kwiimitha. Ihlala isetyenziselwa ukunceda abantu bamisele uluhlu lwabo lobunzima obunempilo.

Abaphandi bacelomngeni ukuba luncedo kwe-BMI ekuqikeleleni umngcipheko kwimpilo, njengoko ingaphenduli umahluko kubume bamathambo, ubudala, isini, okanye ubunzima bemisipha, okanye apho kugcinwa khona amanqatha omzimba womntu ().

I-BMI phakathi kwe-18.5 kunye ne-24.9 ihlelwa njengesiqhelo, ngelixa i-BMI phakathi kwama-25 nama-29.9 ithathwa njengokutyeba kakhulu, kwaye i-BMI engaphezulu kwama-30 ibhekisa ekutyebeni kakhulu.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba unokuba sempilweni nokuba awukho kubunzima bakho obufanelekileyo. Abanye abantu baziva kwaye baqhuba kakuhle kubunzima obuphezulu kunoko kuthathwa njenge-BMI eqhelekileyo.

Nangona izidlo ezininzi zithembisa ukukunceda ufezekise "umzimba ophuphayo," inyani kukuba abanye abantu abanqunyulwanga nje ukuba babhitye.

Izifundo zicebisa ukuba ukulungeleka kubunzima obuzinzileyo kusempilweni kunokulahleka kunye nokufumana ubunzima ngokujikeleza okuphindaphindiweyo kokutya (,,).

Ukwamkela ubunzima bakho bangoku kunokukhokelela kukuzithemba nokuzithemba komzimba, kunye nokuthintela ukudakumba ubomi bakho bonke bokuzama ukufezekisa injongo yokufumana ubunzima (,).

Zama ukugxila ekubeni sempilweni endaweni yokujongela ubunzima “obulungileyo”. Vumela ukunciphisa umzimba kulandele njengempembelelo yecala lendalo yendlela yokuphila esempilweni.

Umgca wezantsi

Umnqweno wokubhitya uhlala uqala ebomini, ngakumbi kumantombazana, kwaye kunokukhokelela ekutyeni okungapheliyo kunye neepateni zokuthintela ukutya.

Oku kunokwenza okubi ngakumbi kunokulunga. Ngokuchasene nembono ethandwayo, utshintsho olusisigxina kwiindlela zokuphila ziyafuneka.

Ukophula umjikelo wokutya kunokukunceda uhlakulele ubudlelwane obungcono kunye nokutya kunye nokugcina ubunzima obusempilweni.