Buyintoni ubunzima obulungele ukuphakama nobudala bam?

Umxholo

• Uluhlu olusempilweni
• Itshathi ye-BMI
• Imicimbi ene-BMI
• Isilinganiselo esinqeni ukuya kwi-hip
• Isinqe-ukuya-ubude
• Ipesenti yamafutha omzimba
• Isinqe nokumila komzimba
• Umgca wezantsi

Uluhlu olusempilweni

Akukho fomyula ifanelekileyo yokufumana ubunzima bomzimba ofanelekileyo. Ngapha koko, abantu basempilweni kubunzima obahlukeneyo, iimilo kunye nobukhulu. Eyona nto ilungele wena isenokungabi ngcono kwabo bakungqongileyo. Ukwamkela imikhwa esempilweni nokwanga umzimba wakho kuya kukunceda ngcono kunalo naliphi na inani kwisikali.

Oko kwathethi, kulungile ukwazi ukuba yintoni uluhlu lomzimba olusempilweni kuwe. Eminye imilinganiselo enje ngokujikeleza kwesinqe inokuba luncedo ekumiseleni umngcipheko kwimpilo. Sineetshathi ezimbalwa ezingezantsi ukukunceda ufumane ubunzima bomzimba osempilweni kuwe. Kodwa gcinani engqondweni, akukho nanye kwezi egqibeleleyo.

Xa usebenza kwiinjongo zempilo, soloko usebenza ngokusondeleyo nomboneleli wokuqala okhathalelayo okwaziyo buqu. Ugqirha uyakuthathela ingqalelo iminyaka yakho, isini, ubunzima bemisipha, ubunzima bethambo, kunye nendlela ophila ngayo ukukunceda ufumane uluhlu lwakho olusempilweni.

Itshathi ye-BMI

Ubunzima bomzimba wakho (i-BMI) lubalo olulinganiselweyo lobunzima bomzimba wakho, olusetyenziselwa ukuqikelela isixa sakho samafutha omzimba ngokusekwe kubude bakho kunye nobunzima. Amanani e-BMI aqala ukusuka ezantsi ukuya phezulu kwaye awela kwiindidi ezininzi:

• <19: ukutyeba
• 19 ukuya ku-24: eqhelekileyo
• 25 ukuya ku-29: ukutyeba kakhulu
• 30 ukuya ku-39: ukutyeba kakhulu
• I-40 okanye ngaphezulu: ukutyeba kakhulu

Ukuba nenani eliphezulu le-BMI kwandisa umngcipheko weemeko zempilo ezinzulu, kubandakanya:

• isifo sentliziyo
• igazi elonyukayo
• cholesterol ephezulu
• ngamatye enyongo
• uhlobo lwe-2 yeswekile
• iingxaki zokuphefumla
• iintlobo ezithile zomhlaza

Unakho kwiziko loLawulo lweNtsholongwane kunye noThintelo lweZifo.

Nanku ukukhangela kwitshathi ye-BMI. Landela la manyathelo ukuze ufunde itshathi:

1. Fumana ubude bakho (i-intshi) kwikholamu yasekhohlo.
2. Skena kuwo wonke umqolo ukuze ufumane ubunzima bakho (iiponti).
3. Skena phezulu phezulu kwikholamu ukufumana inombolo ye-BMI ehambelanayo yokuphakama kunye nobunzima.

Umzekelo, i-BMI yomntu engama-intshi angama-67 ubude enobunzima obuziikhilogram ezili-153 ngama-24.

Qaphela ukuba amanani e-BMI akolu luhlu aqala ku-19 ukuya ku-30. Kwitshathi ye-BMI ebonisa amanani amakhulu kuno-30, bona.

Imicimbi ene-BMI

Kuyanceda ukuba iinombolo ze-BMI zibekwe emgangathweni kwaye zinikezela ngamanqanaba obunzima bempilo. Kodwa ngumlinganiselo omnye kuphela kwaye awuxeleli lonke ibali.

Umzekelo, i-BMI ayithathi qatha iminyaka yakho, isini, okanye ubunzima bemisipha, ekubaluleke kakhulu xa kufikwa ekufumaneni ubunzima bakho obulungileyo.

Abantu abadala abadala bathambekele ekuphulukaneni nemisipha kunye nethambo, ngenxa yoko ubunzima bomzimba wabo kunokwenzeka ukuba buvele kumanqatha. Abantu abancinci kunye neembaleki banokuba nesisindo esingaphezulu ngenxa yemisipha eyomeleleyo kunye neethambo ezixineneyo. Ezi zinto ziyinyani zinokuyiphazamisa inombolo yakho ye-BMI kwaye ziyenze ichaneke kancinci ekuqikeleleni amanqanaba ngqo omzimba.

Kukwanjalo nakwabasetyhini, abo bathambekele ekuphatheni amanqatha amaninzi omzimba, xa kuthelekiswa namadoda, athambekele ekubeni nobunzima bemisipha emininzi. Ke, indoda kunye nomfazi onobude obufanayo kunye nobunzima baya kufumana inani elifanayo le-BMI kodwa angabinalo umlinganiso ofanayo womzimba ukuya kwimisipha.

“Njengokuba sikhula, ngaphandle kokuba siyazilolonga, siza kuphulukana nobunzima bezihlunu (ngesiqhelo izihlunu, kodwa kwanethambo kunye nobunzima bomzimba) kwaye sityebe. Abafazi banamafutha amaninzi kunamadoda. Ukuba unezihlunu ezingaphezulu, i-BMI yakho inokukubeka njengotyebileyo okanye otyebe kakhulu, utshilo uGqirha uNaomi Parrella, umlawuli wezonyango kwiCenter for Loss Loss and Lifestyle Medicine kwiRush University.

Isilinganiselo esinqeni ukuya kwi-hip

Ngaphezulu ngokungqongqo ukuba unobunzima obungakanani, ukwakheka komzimba kunye nalapho ugcina khona amanqatha kunokuba nefuthe elikhulu kwimpilo yakho iyonke. Abantu abagcina amanqatha amaninzi esinqeni banomngcipheko okhulayo weengxaki zempilo xa kuthelekiswa nabantu abagcina amanqatha omzimba esinqeni sabo. Ngesi sizathu, kuluncedo ukubala umyinge wakho we-hip-hip (WHR).

Ngokufanelekileyo, isinqe sakho kufuneka sibe nomjikelo omncinci kunesinqe sakho. Eyona nto ibalulekileyo i-WHR yakho, kokukhona iphakamisa umngcipheko kwimicimbi yezempilo enxulumene noko.

Umyinge we-WHR ngaphezulu kwe-0.90 emadodeni kunye ne-0.85 kwabasetyhini uthathwa njengotyebileyo esiswini, ngokwe-World Health Organisation (WHO). Nje ukuba umntu afike kweli nqanaba, athathelwa ingqalelo yokuba nomngcipheko omkhulu wokunyuka kweengxaki zonyango ezinxulumene noko.

Ezinye iingcali zikholelwa ukuba umlinganiselo we-WHR unokuchaneka ngakumbi kune-BMI yokuvavanya umngcipheko kwimpilo. Abantu abadala abangaphezu kwe-15,000 bafumanise ukuba abantu abane-BMI eqhelekileyo kodwa i-WHR ephezulu babesengozini yokufa kwangoko. Oku kuyinyani ngokukodwa emadodeni.

Iziphumo zithetha ukuba indoda ene-BMI eqhelekileyo inokuba nobunzima obuninzi esinqeni sayo eyonyusa kakhulu umngcipheko weengxaki zempilo.

Isifundo sifumene ulungelelwaniso kuphela phakathi kwemilinganiselo ye-WHR kunye nokufa kwangoko. Khange ihlolisise ngokuthe ngqo ukuba kutheni amanqatha asesiswini angabulala. Umgangatho ophezulu we-WHR unokucebisa ngemfuno engxamisekileyo yokutya kunye nokuphuculwa kwendlela yokuphila.

Oko kwathiwa, umyinge we-WHR ayisosisixhobo esifanelekileyo kuwo wonke umntu, kubandakanya abantwana, abasetyhini abakhulelweyo kunye nabantu abafutshane kunomyinge.

Isinqe-ukuya-ubude

Ukulinganisa umlinganiso wakho wokuphakama ukuya kwenye ukuphakama yenye indlela yokubona ukulinganisa amanqatha amaninzi phakathi embindini.

Ukuba umlinganiso wakho wesinqe ungaphezulu kwesiqingatha sokuphakama kwakho, unokuba semngciphekweni omkhulu wokugula okunxulumene nokutyeba okufana neengxaki zentliziyo kunye nokufa kwangoko. Umzekelo, umntu onyawo ezi-6 ubude unokuba nesinqe esingaphantsi kweesentimitha ezingama-36 ngalo mlinganiselo.

Amadoda nabafazi abadala bafumanise ukuba umlinganiso wobude ukuya kubude kunokuba sisalathiso esingcono sokutyeba kune-BMI. Uphando oluthe kratya luyafuneka ukuthelekisa inani elikhulu labantu kubandakanya ukwahluka ngakumbi kubudala kunye nobuhlanga.

Ipesenti yamafutha omzimba

Kuba inkxalabo yokwenene malunga nobunzima bomzimba eneneni ngamanqanaba angenampilo enamafutha omzimba, kungangcono ukuzama ukubala ipesenti yamafutha omzimba. Kukho iindlela ezahlukeneyo zokwenza oku, kodwa eyona ndlela ilungileyo kukusebenza nogqirha.

Ungasebenzisa izixhobo zasekhaya ukuzama ukumisela ipesenti yomzimba wakho, kodwa oogqirha baneendlela ezichanekileyo. Kukho ezinye izibalo ezisebenzisa ulwazi olunjenge-BMI yakho kunye nobudala bakho ukufumana ipesenteji enamafutha omzimba, kodwa azichanekanga ngokuchanekileyo.

Gcina ukhumbula ukuba amanqatha phantsi kolusu (ekubhekiswa kuwo njengamafutha omntwana okanye ukuthamba okuqhelekileyo emzimbeni) ayisiyongxaki. Amafutha omzimba anengxaki ngakumbi agcinwa kumalungu akho.

Isenokubangela uxinzelelo olonyukayo, olukhokelela kukudumba emzimbeni. Ngesi sizathu, imilinganiselo yesinqe kunye nokumila komzimba kunokuba zezona zinto zilula kunye nezona ziluncedo ekulandeleni.

Isinqe nokumila komzimba

Asazi ukuba kutheni, kodwa izifundo zibonisa ukuba amanqatha angaphezulu esiswini ayingozi ngakumbi kunamafutha asasazwa ngokulinganayo emzimbeni wonke. Ithiyori enye kukuba onke amalungu abalulekileyo kwingqondo yakho achaphazeleka bubukho bamanqatha amaninzi esiswini.

Imfuza ichaphazela indawo kwaye abantu bagcina njani amanqatha omzimba. Nangona ayisiyonto esinokuyilawula, isengumbono olungileyo ukuziqhelanisa nokutya okunempilo kunye nokuzilolonga kangangoko.

Ngokubanzi, amadoda kunokwenzeka ukuba aphuhlise amanqatha omzimba esinqeni kwaye abe nemilinganiselo ephezulu yesinqe. Kodwa njengabafazi ababudala kwaye ngakumbi emva kokuyeka ukuya exesheni, iihormoni zibangela ukuba baqale ukongeza ubunzima ngakumbi esinqeni.

Ngesi sizathu, kungangcono ukuba unike ingqalelo kwindlela iimpahla zakho ezikulingana ngayo, kunokujonga isikali, utsho uParrella. "Ukulinganisa esinqeni kubaluleke kakhulu ekuhloleni umngcipheko."

Umgca wezantsi

Ayikho indlela efanelekileyo yokuqinisekisa ubunzima bakho obufanelekileyo, njengoko kuxhomekeke kwizinto ezininzi. Ezo zinto azibandakanyi kuphela ipesenti yomzimba kunye nokuhanjiswa, kodwa kunye nobudala bakho kunye nokwabelana ngesondo.

“Kuxhomekeke kubunzima umntu aqala ngabo, 'ukulungeleka' kunokuba neentsingiselo ezininzi. Amahlanu ukuya kwali-10 ekhulwini ukwehla kobunzima emntwini kubalulekile kwezonyango, kwaye kungayiphucula imingcipheko yezempilo, ”utsho uParrella.

Kwakhona, izinto ezinjengokukhulelwa zingenza amathambo kunye nezihlunu zakho zibe nzima kwaye zixineke ukulungiselela ubunzima obongezelelekileyo. Kwezi meko, ubunzima obusempilweni bunokuphakama kunokuba ubulindele ukuphendula ngesisipha esifanelekileyo sempahla kunye nethambo ozifumeneyo.

Ukuba unomdla wokuqina komzimba kunye nomgangatho wobomi, thetha nogqirha wakho malunga nokuqala inkqubo yokutya kunye neyokuzilolonga.

"Umzimba wakho uya kuhlala phantsi kwisisindo esilungele wena, ukuba unendlela yokuphila enempilo," kusho uParrella.