Yintoni Ubunzima beMpilo, nangona kunjalo? Inyani malunga nokutyeba kodwa kufanelekile

Umxholo

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Ubunzima abuyonto yonke. Ukutya okutyayo, indlela olala ngayo, kunye nomgangatho wobudlelwane bakho konke kuyayichaphazela impilo yakho. Nangona kunjalo, uphando olutsha lucebisa ukuba awukwazi ukudlula isikali sakho xa kuziwa kwimpilo yakho yonke.

Kuphononongo olupapashwe kwi Ijenali yaMazwe ngaMazwe ye-Epidemiology, abaphandi balandele ngaphezu kwe-1.3 yezigidi zabafana abancinci kwi-avareji ye-29 iminyaka, behlola ikhonkco phakathi kobunzima babo, ukuqina komzimba, kunye nomngcipheko wokufa kwangoko. Bafumanise ukuba amadoda anobunzima obusempilweni- nokuba bakuliphi inqanaba lokuqina - ayengaphantsi kancinci ama-30 eepesenti ukuba afe eselula xa kuthelekiswa nokulingana, nokuba utyebe kakhulu, amadoda. Iziphumo zicebisa ukuba iziphumo eziluncedo zomzimba zixutywe kukukhuluphala, kwaye ekutyebeni kakhulu, ukomelela komzimba akunancedi kwaphela. "Ukugcina ubunzima obuqhelekileyo ebusheni kubaluleke kakhulu kunokuba kulunge," utshilo uPeter Nordström, MD, Ph.D., unjingalwazi kunye nogqirha oyintloko wamayeza oluntu kunye nokubuyisela kwimeko yesiqhelo kwiYunivesithi yaseUmea eSweden, kunye nombhali-mbhali ukufunda.

Kodwa zithetha ntoni ezi zinto zifunyanisiweyowena? Okokuqala, kubalulekile ukuqaphela ukuba uphononongo lujonge amadoda, hayi abasetyhini, kwaye babala ukufa ngenxa yokuzibulala kunye nokusetyenziswa kweziyobisi (ukuba sinyanisekile, uphando lwangaphambili lunxibelelanisa ukungasebenzi komzimba kunye nokutyeba kakhulu kuxinzelelo kunye nempilo yengqondo engalunganga). I-Nordström ikwaphawula ukuba nangona umngcipheko wokufa kwangoko wawuphezulu kumadoda "atyebileyo kodwa afanelekile" kunamadoda anobunzima obunempilo, umngcipheko wawungekho phezulu kangako. (Uyayikhumbula iipesenti ezingama-30? Nokuba batyebile kwaye batyebe kakhulu abantuuyenzile bafa ngepesenti ye-30 yezinga elikhulu kunobunzima obuqhelekileyo, abantu abangafanelekanga, kuphela i-3.4 ekhulwini yabathathi-nxaxheba kuphononongo bafa bebonke. Ngoko ke akufani ukuba abafana abatyebileyo babewela ngasekhohlo nasekunene.) Kwaye uphando lwangaphambili, kuqukwa ne-2014 meta-analysis yezifundo ezahlukeneyo ezili-10 zagqiba ukuba abantu abatyebileyo nabatyebe kakhulu abane-cardiorespiratory fitness banamazinga afanayo okufa xa kuthelekiswa nabantu abafanelekileyo kwimpilo enempilo. ubunzima. Ukuphononongwa kwakhona kwagqitywa kwelokuba abantu abangakulungelanga banomngcipheko wokufa kabini, nokuba bungakanani ubunzima babo, xa kuthelekiswa nabantu abafanelekileyo.

"Nokuba unobunzima obunjani, uya kuzuza ngokusebenza ngokwasemzimbeni," utshilo uTimothy Church, M.D., M.P.H., Ph.D., unjingalwazi weyeza lothintelo kwiPennington Biomedical Research Centre eLouisiana. “Andikhathali kubunzima bakho,” utsho. "Lithini inqanaba leswekile yegazi lakho? Uxinzelelo lwegazi? Inqanaba leTriglycerides?" Ngokwendlela yokulinganisa intlalontle, aba bamakishi bathembekile kunobunzima obumisela impilo yakho, uyavuma uLinda Bacon, Ph.D., umbhali we Impilo kubukhulu bonke: Inyaniso emangazayo malunga nobunzima bakho. Enyanisweni, uphando olupapashwe kwi Ijenali yentliziyo yaseYurophu ibonisa ukuba xa abantu abatyebe ngokugqithiseleyo beyigcina le milinganiselo, umngcipheko wabo wokufa sisifo sentliziyo okanye umhlaza awukho ngaphezu koko kubizwa ngokuba ziintsimbi eziqhelekileyo. "Ubunzima kunye nempilo ayonto inye," utshilo uBacon. "Buza nje umdlali webhola ekhatywayo otyebileyo, okanye umntu obhityileyo oswele ukufikelela okwaneleyo ekutyeni. Kunokwenzeka ukuba utyebile kwaye usempilweni, kwaye ubhityile kwaye akunampilo."

Oko kwathiwa, abantu abanolunye uhlobo oluthile lwamanqatha, amanqatha esisu, bavame ukuba semngciphekweni omkhulu weengxaki zempilo kunabantu abaphethe amanqatha abo emathangeni, ezinqeni nasemathangeni, itsho iCawa. Ngokungafaniyo namanqatha angaphantsi, axhonywe nje ezantsi kolusu lwakho, isisu (aka visceral) amanqatha angena nzulu kwisisu sakho, ajikeleze kwaye anciphise amalungu akho angaphakathi. (Uphando oluvela kwiYunivesithi yase-Oxford lubonisa nokuba i-butt, i-hip, kunye ne-fatty fat fats inempilo, ikhupha umzimba we-fatty acids enobungozi kunye nokuvelisa i-anti-inflammatory compounds ezinceda ukunciphisa ingozi yesifo senhliziyo kunye nohlobo lwe-2 yeswekile. yiba yipere.)

Yiyo loo nto i-waistlines enkulu kunye neemilo zomzimba we-apile-hayi inani eliphezulu kwisikali-zingumngcipheko osekiweyo we-metabolic syndrome, iqoqo leemeko ezonyusa umngcipheko wakho wesifo sentliziyo, uhlobo lwesi-2 seswekile, kunye ne-stroke. Cinga oku: Abasetyhini abasindileyo abanesinqe se-intshi ezingama-35 okanye nangaphezulu banomngcipheko wokufa ngenxa yesifo sentliziyo xa kuthelekiswa nabasetyhini abasindileyo abanesinqe esincinci, ngokweUphando lokujikeleza, Olunye lolona phando lukhulu kunye nelona lide malunga nokutyeba esiswini. Zombini i-American Heart Association kunye ne-National Heart, i-Lung kunye ne-Blood Institute ziyavuma ukuba imilinganiselo yesinqe ye-intshi ezingama-35 nangaphezulu luphawu lomzimba omile njenge-apile kunye nokutyeba esiswini.

Nokuba ungakanani na ubunzima bakho, eyona ndlela ilula yokufumanisa ukuba unxibelelwano ngamanqatha ukuya-kwezempilo kukulinganisa esinqeni sakho. Ngethamsanqa, ukuba isinqe sakho sithandana naloo mgca, ukuzilolonga yenye yeendlela ezilungileyo zokunciphisa amanqanaba akho esiswini kunye nokuphucula impilo yakho. Ngubani okhathalayo ukuba isikali sithini?

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