Amayeza okunciphisa umzimba: ixesha lokusebenzisa kunye nokuba zinokuba yingozi nini

Umxholo

• Xa ukunciphisa umzimba iziyobisi kuyingozi
• Xa zibonisiwe
• Ukungqinelana neendlela zokunciphisa umzimba
• Indlela yokunciphisa umzimba ngaphandle kokuthatha amayeza

Ukusetyenziswa kwamachiza okuphulukana nobunzima kufuneka kucetyiswe yi-endocrinologist emva kokuvavanya imeko yezempilo yomntu, indlela aphila ngayo kunye nobudlelwane phakathi kokuphulukana nobunzima kunye nokuphucula impilo yakhe. Ukusetyenziswa kwala machiza kuhlala kubonisiwe kwiimeko apho umntu engakwaziyo ukuthoba ubunzima ngokwenza nje imisebenzi yomzimba kunye nokutya okusempilweni kunye nokulinganisela.

Unyango lokwehla kobunzima luyasebenza, kuba zinokwenza ngokuthintela ukutya, zikhuthaze imvakalelo yokuhlutha okanye zingafunisi amanqatha afunwayo, nangona kunjalo ukunciphisa umzimba kusasebenza kwixesha elide kubalulekile ukuba iyeza lisetyenziswe ngokwesindululo sikagqirha, kungenjalo kukho umngcipheko omkhulu wokuxhomekeka kwemichiza kunye nefuthe lekhodiyani, umzekelo.

Xa ukunciphisa umzimba iziyobisi kuyingozi

Amayeza okuphulukana nobunzima anengozi empilweni xa esetyenziswa ngaphandle kwengcebiso yezonyango okanye ngendlela eyahlukileyo kuleyo iboniswe ngugqirha. Kungenxa yokuba xa isetyenziswe ngendlela engafanelekanga inokubangela ukuxhomekeka kwemichiza, ukusebenza kwekhodiyane kunye neziphumo ebezingalindelekanga, ezinje ngotshintsho lwesisu, ukungalali kunye notshintsho lwentliziyo, umzekelo.

Ukongeza, ezinye iingozi zokusebenzisa gwenxa amayeza okunciphisa umzimba zezi:

• Umlomo owomileyo uziva;
• Ixhala;
• Uxinzelelo;
• Ukuqunjelwa okanye urhudo;
• Utshintsho kwisantya sentliziyo;
• Uxinzelelo lwegazi pulmonary;
• Ukubetha;
• Ziva gula;
• Ukunqongophala kwegazi.

Unyango lokwehla kobunzima luhlala luboniswa ngugqirha xa umntu engakwazi ukunciphisa umzimba nokuba uzilolonga rhoqo kunye nokutya okusempilweni, xa ene-Body Mass Index (BMI) engaphezulu kwe-30 okanye xa ene-BMI engaphezulu kwe-27 kunye Kukho ezinye iingxaki ezinxulumene nokukhuluphala.

Okwangoku, amayeza okunciphisa umzimba anokusebenza ngeendlela ezi-3 ezahlukeneyo: ukuthintela ukutya, ukwandisa imvakalelo yokuhlutha okanye ukungafumani mafutha asetyenzisiweyo. Uhlobo lweyeza ekufuneka lisetyenzisiwe luxhomekeke emzimbeni womntu, indlela aphila ngayo kunye nobungakanani besisindo ekucetyiswa ukuba bususwe, kwaye ke, ukusetyenziswa kwamayeza kufuneka kuboniswe ngugqirha.

Xa zibonisiwe

Unyango lokwehla kobunzima kufuneka luboniswe yi-endocrinologist, ihlala ibonakalisiwe kwimeko yabantu abathi, kwanokuziqhelanisa nokuzivocavoca kunye notshintsho kwindlela otya ngayo, bangalahli ubunzima njengoko benqwenela, obunokuthi budibane nokungasebenzi kakuhle kwehomoni.

Ugqirha angabonisa nokusetyenziswa kwamachiza kwimeko yokutyeba, ngakumbi xa inxulumene nezinye iingxaki zempilo, ezinje ngesifo seswekile kunye notshintsho lwentliziyo, olunokuthi lubeke ubomi bomntu emngciphekweni.

Ngokubanzi, ingcebiso yokusebenzisa iziyobisi ukunciphisa umzimba kwenzeka xa umntu:

• Ine-BMI engaphezulu kwama-30, othathwa njengotyebileyo, kwaye engakwazi ukunciphisa umzimba ngokutya okufanelekileyo kunye nokuzilolonga;
• Ine-BMI enkulu kune-27 kunye neengxaki zempilo inxulumene nobunzima obugqithisileyo njengesifo seswekile, icholesterol okanye uxinzelelo lwegazi kwaye ayinako ukunciphisa ubunzima ngokutya okanye ngokwenza umthambo.

Phambi kokuncoma amayeza okuphulukana nobunzima, ugqirha wenza uvavanyo lwembali yezempilo yomntu, iziphumo ebezingalindelekanga ezinokubakho zeyeza kunye nonxibelelwano olunokubakho kunye namanye amayeza anokuthathwa ngumntu. Amachiza anokuboniswa ahlala esebenza ngokwandisa imetabolism kunye nokutshisa amanqatha, ukunciphisa ukufunxeka kwamafutha emathunjini kunye nokunciphisa ukutya kunye nokugcinwa kwamanzi.

Nangona kunjalo, nokuba amayeza ayasebenza, kubalulekile ukuba ukongeza ekubekweni esweni kwezonyango, umntu lowo wenza imithambo rhoqo kwaye, ngokukhethekileyo, ehamba nomqeqeshi wakhe buqu, nokuba unokutya okusempilweni kwaye ngokwendlela yakhe iinjongo, ekubeni, ke ngoko, ukubeka iliso kubuchule kubalulekile. Kungenxa yokuba ukusetyenziswa gwenxa kwamayeza kunokuba neziphumo eziqinisekileyo, oko kukuthi, umntu unokufumana kwakhona ubunzima emva kokuyeka ukusebenzisa iyeza.

Ukongeza, ukuthintela ukutyeba ekubeni kwenzeke emva kokuyeka ukusebenzisa iyeza, kubalulekile ukuba umntu ayeke ukulithatha kancinci kancinci nangokuyalelwa ngugqirha.

Zazi iindlela eziphambili zokunciphisa umzimba.

Ukungqinelana neendlela zokunciphisa umzimba

Ukusetyenziswa kwamachiza okuphulukana nobunzima kufanele ukwenziwa phantsi kwesikhokelo sikagqirha kwaye ayikhuthazwa into yokuba abantu abasempilweni kwaye bafuna ukwehla ukuya kuthi ga kwi-15 kg, abane-BMI engaphantsi kwama-30, abakwaziyo ukunciphisa umzimba ukutya kunye nokuzilolonga kwaye une-BMI esezantsi ukuya kwi-27, nokuba uneengxaki zempilo, ezinje ngecholesterol okanye uxinzelelo lwegazi.

Kwezi meko, njengenye indlela yamayeza, izongezo zingasetyenziselwa ukunciphisa umzimba, ethi xa idityaniswe nokutya kunye nokwenza umthambo rhoqo kunokukunceda ukunciphisa umzimba. Ukusetyenziswa kwezongezelelo kufuneka kukhokelwe ngugqirha okanye isondlo, ngokweenjongo zomntu kunye nenqanaba lezempilo. Khangela ezinye izongezo zokulahleka kwesisindo.

Indlela yokunciphisa umzimba ngaphandle kokuthatha amayeza

Ukusetyenziswa kweziyobisi kunye notyando kufuneka kube kukhetho lokwehla kobunzima xa kungekho enye into esebenzayo okanye xa kukho i-endocrine kunye notshintsho lwe-metabolic olunxulumene nenyaniso yokungakwazi ukunciphisa umzimba. Ukwehla kobunzima ngaphandle kokuthatha amayeza kunokufezekiswa ngokwenza izinto zomzimba rhoqo kunye nokutya okunezondlo kunye nokusempilweni phantsi kokhokelo lwengcali yesondlo, kuba ngale ndlela kunokwenzeka ukuba icebo lokutya lenziwe ngokweempawu kunye neenjongo zomntu.

Kubalulekile ukuba isenzo somzimba sijongwe ngugqirha wezemfundo, ngakumbi ukuba umntu unesifo esinganyangekiyo okanye uhleli kakhulu, njengoko ezinye iindlela zokuzilolonga zinokonakalisa amalungu. Kule meko, ukuhamba kunokuboniswa, njengoko zinempembelelo encinci kumalungu kwaye zanele ukuphucula ukujikeleza kwegazi kunye nokukhuthaza ukutshiswa kweekhalori. Ukongeza ekuhambeni, ezinye iindlela zokuzilolonga, ezinje ngeeerobics zamanzi kunye noqeqesho lobunzima, umzekelo, kunokucetyiswa.

Ngokumalunga nokutya, kubalulekile ukunqanda ukutya okunamafutha kakhulu kunye nezixa ezikhulu zeecarbohydrate. Kuqhelekile kwiintsuku zokuqala zokutya ukuba nzima ngakumbi, kuba umntu ukwithuba lokuziqhelanisa. Jonga ezinye iingcebiso zokondla ukuze unciphise umzimba kule vidiyo ilandelayo: