Ungahlala ixesha elingakanani ngaphandle kokutya?

Umxholo

• Kutheni ixesha lihluka
• Kwenzeka njani oku?
• Kutheni le nto ukuthathwa kwamanzi kuyichaphazela le nto?
• Iziphumo ebecaleni kunye nomngcipheko wokutya okuthintelweyo
• Umgca wezantsi

Ixesha elingakanani?

Ukutya kunye nokusetyenziswa kwamanzi kubalulekile kubomi bomntu. Umzimba wakho udinga amandla avela kwimithombo yokutya kunye ne-hydration emanzini ukuze usebenze ngokufanelekileyo. Iinkqubo ezininzi emzimbeni wakho zisebenza ngokugqibeleleyo ngokutya okwahlukeneyo kunye nokutya okwaneleyo kwamanzi yonke imihla.

Kodwa imizimba yethu iyakwazi ukuphila iintsuku ngaphandle kwamanzi. Singahamba iintsuku okanye ngamanye amaxesha iiveki ngaphandle kokutya ngenxa yohlengahlengiso kwimetabolism kunye nokusetyenziswa kwamandla.

Kutheni ixesha lihluka

Ukuphelisa ukutya kunye nokutya amanzi kangangexesha elibalulekileyo kukwabizwa ngokuba yindlala. Umzimba wakho unokubakho indlala emva kosuku okanye ezimbini ngaphandle kokutya namanzi. Ngelo xesha, umzimba uqala ukusebenza ngokwahlukileyo ukunciphisa amandla owatshisayo. Ekugqibeleni, indlala ikhokelela ekufeni.

Akukho nzima "ngokukhawuleza" ukuba ungaphila ngaphandle kokutya. Kukho ukunqongophala kophando lwenzululwazi kwindlala kuba ngoku ithathwa njengengalunganga ukufunda indlala kwizifundo zabantu.

Kukho ezinye izifundo ezivavanya uphando lwakudala malunga nendlala, kunye nokuvavanya ukwenzeka kwendlala okwenzeka kutshanje kwihlabathi lokwenyani. Ezi meko zibandakanya uqhankqalazo lwendlala, ukutya kwenkolo, kunye nezinye iimeko.

Olu phononongo lubonakalisile ukujonga okuninzi malunga nendlala:

• Inqaku lithi umzimba ungaphila kangangeentsuku ezi-8 ukuya kwezi-21 ngaphandle kokutya namanzi kwaye ukuya kuthi ga kwiinyanga ezimbini ukuba kukho ukufikelela emanzini ngokwaneleyo.
• Uqhankqalazo lwendlala lwanamhlanje lubonelele ngendlala. Olunye uphononongo kulwabiwo oluchaziweyo oluphele emva kweentsuku ezingama-21 ukuya kwezingama-40. Olu gwayimbo luphelile ngenxa yeempawu ezinzima, ezisongela ubomi abathathi-nxaxheba ababenazo.
• Kubonakala ngathi kukho inani elithile "elincinci" kwisikali somzimba (BMI) sokusinda. Ngokutsho kwiphephancwadi iNutrition, amadoda ane-BMI engaphantsi kwe-13 kunye nabasetyhini abane-BMI engaphantsi kwe-11 abanako ukugcina ubomi.
• Inqaku eligqibezela ukuba abo banobunzima obuqhelekileyo baya kuphulukana nepesenti ephezulu yomzimba kunye nezihlunu zemisipha ngokukhawuleza kunabo batyebe kakhulu xa belamba ngeentsuku ezintathu zokuqala.
• Ngokutsho kwephephancwadi iNutrition, ukwakheka komzimba kwabasetyhini kubenza bakwazi ukumelana nendlala ixesha elide.

Kwenzeka njani oku?

Ukukwazi ukuhlala iintsuku neeveki kungekho kutya namanzi kubonakala kungenakwenzeka kuninzi lwethu. Emva kwayo yonke loo nto, ukukhawuleza kwemini okanye ubude beeyure ngaphandle kokutya namanzi kunokwenza uninzi lwethu lube nomsindo kwaye lube namandla.

Umzimba wakho uyazilungisa ukuba uzibandakanya ngokukhawuleza okanye awukwazi ukufikelela kukutya kunye namanzi ixesha elide. Oku kuvumela abantu ukuba bazibandakanye ekuzila ukutya ngokwenkolo kwaye bazame nokuzila ukutya njengokutya ukutya ngaphandle kokwenza umonakalo ongenakulungiseka kwimizimba yabo.

Kuthatha malunga neeyure ezisibhozo ungatyanga ukuze umzimba wakho utshintshe indlela osebenza ngayo. Ngaphambi koko, isebenza ngokungathi ubusitya rhoqo.

Phantsi kweemeko eziqhelekileyo, umzimba wakho uqhekeza ukutya kube siswekile. Iswekile inika amandla emzimbeni.

Nje ukuba umzimba ungafikeleli ekutyeni kangangeeyure eziyi-8 ukuya kwezi-12, ukugcinwa kweswekile yakho kuyaphela. Umzimba wakho uya kuqala ukuguqula i-glycogen kwisibindi sakho kunye nezihlunu zibe yiglucose.

Emva kokuba iswekile yakho kunye neglycogen iphelile, umzimba wakho uya kuqala ukusebenzisa iiamino acid ukubonelela ngamandla. Le nkqubo iya kuchaphazela izihlunu zakho kwaye inokuthwala umzimba wakho malunga ngaphambi kokuba imetabolism yenze utshintsho olukhulu ekugcineni izicwili zomzimba ezinqinileyo.

Ukuthintela ukulahleka kwemisipha ngokugqithileyo, umzimba uqala ukuthembela kwiivenkile ezityebileyo ukwenza ietoni zamandla, inkqubo eyaziwa njenge ketosis. Uya kuba namava okuphulukana nobunzima ngeli xesha. Esinye sezizathu zokuba abafazi bakwazi ukugcina indlala ixesha elide kunamadoda kukuba imizimba yabo inamafutha aphezulu. Abafazi bayakwazi ukubambelela kwiproteni kunye nezicubu zomzimba ezixhomileyo ngcono kunamadoda ngexesha lendlala.

Iindawo zokugcina amanqatha ziyafumaneka, kokukhona umntu enokuphila ixesha elide ngendlala. Nje ukuba iivenkile ezityebileyo zenziwe umzimba ngokupheleleyo, umzimba emva koko ubuyela ekuqhekekeni kwezihlunu zamandla, kuba ikukuphela komthombo oshiyekileyo emzimbeni.

Uza kuqala ukufumana iimpawu ezibi kakhulu ngexesha lesigaba sendlala apho umzimba wakho usebenzisa izihlunu zawo zokugcina amandla. Isifundo esichaza ukuba abo baphantsi kwesitrayikhi kufuneka bajongwe ngokusondeleyo kwimiphumo emibi yendlala emva kokuphulukana neepesenti ezili-10 zomzimba wabo. Ikwatsho ukuba iimeko ezinzima kakhulu ziya kwenzeka xa umntu ephulukana neepesenti ezili-18 zomzimba wabo.

Kutheni le nto ukuthathwa kwamanzi kuyichaphazela le nto?

Unamathuba amaninzi okusinda yindlala iiveki- kwaye mhlawumbi neenyanga- ukuba uyakwazi ukusebenzisa isixa esifanelekileyo samanzi. Umzimba wakho unovimba ongaphezulu kokugcina ukutya endaweni yolwelo. Umsebenzi wakho wezintso uya kuncipha kwiintsuku ezimbalwa ngaphandle kokucoca ngokufanelekileyo.

Ngokwenqaku elinye, abo bakwimibhede yokufa banokuphila phakathi kweentsuku ezili-10 ukuya kwezili-14 ngaphandle kokutya namanzi. Amaxesha amade okusinda aqatshelwe, kodwa aqhelekile. Gcina ukhumbula ukuba abantu abalele ebhedini abasebenzisi mandla maninzi. Umntu ophilileyo kwaye ohambayo unokutshabalala ngokukhawuleza.

ejonge ugwayimbo lwaphakamisa ukuba umntu kufuneka asele i-1.5 yeelitha zamanzi ngosuku ukuze aphile yindlala ixesha elide. Uphononongo lukwacebise ukongeza itispuni yetyuwa ngemini emanzini ukunceda ekusebenzeni kwezintso.

Iziphumo ebecaleni kunye nomngcipheko wokutya okuthintelweyo

Ukuphila ngaphandle kokufumana ukutya namanzi kunokuba neziphumo ezibi emzimbeni wakho. Iinkqubo ezininzi zomzimba wakho ziya kuqala ukonakala nangona umzimba wakho ukwazi ukuqhubeka kangangeentsuku kunye neeveki ngaphandle kokutya namanzi.

Ezinye zeziphumo ebezingalindelekanga zibandakanya:

• ukudinwa
• isiyezi
• uxinzelelo lwegazi luyehla
• isantya sokubetha kwentliziyo
• hypotension
• ubuthathaka
• ukuphelelwa ngamanzi emzimbeni
• ukungasebenzi kakuhle kwedlala lengqula
• intlungu zesisu
• potassium ephantsi
• ukuguquguquka kobushushu bomzimba
• uxinzelelo lwasemva koxinzelelo okanye uxinzelelo
• ukuhlaselwa yintliziyo
• ukusilela kwamalungu

Abo bafumana indlala ixesha elide abanakuqala ukusebenzisa ukutya okuqhelekileyo kwangoko. Umzimba kufuneka ucutheke kancinci ekutyeni kwakhona ukunqanda ukusabela okungathandekiyo, okwaziwa njenge-refeeding syndrome, kubandakanya:

• iimeko zentliziyo
• iimeko zemithambo-luvo
• ukudumba kwezicwili zomzimba

Ukuqala kwakhona ukutya emva kwendlala kuya kufuna ugqirha kwaye kungabandakanya ukutya imifuno ebilisiweyo, ukutya okungenayo i-lactose, kunye neprotein ephantsi, ukutya okuneswekile encinci.

Umgca wezantsi

Imizimba yabantu yomelele kwaye inokusebenza iintsuku kunye neeveki ngaphandle kokutya kunye namanzi afanelekileyo. Oku akutsho ukuba ukuhamba ngaphandle kokutya ixesha elide kunempilo okanye kufuneka kwenziwe.

Umzimba wakho unokuzigcina kangangeveki okanye ezimbini ngaphandle kokufikelela ekutyeni nakumanzi kwaye mhlawumbi nangaphezulu ukuba usebenzisa amanzi. Abo bafumana indlala kuya kufuneka babekwe esweni ngugqirha ukuze abuyele empilweni kulandela ixesha ngaphandle kokondla ukunqanda ukubhekisa kwisifo.