Izizathu ezili-9 unokuba uzuze ubunzima ngokungenanjongo

Umxholo

• 1. Utya ukutya okuninzi kakhulu okwenziwe kakhulu
• 2. Utya iswekile eninzi
• 3. Unendlela yokuphila ehleli phantsi
• 4. Uthatha inxaxheba kwi-yo-yo yokutya
• 5. Unengxaki yezonyango engafunyaniswanga
• 6. Awulali ngokwaneleyo
• 7.Awutyi kutya kupheleleyo
• 8. Unestresi
• Utya iikhalori ezininzi
• Umgca wezantsi

Ukutyeba kunokuba nzima kakhulu, ngakumbi xa ungazi ukuba ibangelwa yintoni.

Ngelixa ukutya kudlala eyona ndima inkulu ekuzuzeni ubunzima, ezinye izinto- ezinje ngoxinzelelo kunye nokungabikho kokulala- kunokuba negalelo ngokunjalo.

Nazi izizathu ezi-9 zokufumana ubunzima obungenanjongo.

1. Utya ukutya okuninzi kakhulu okwenziwe kakhulu

Ukutya okunempilo okuninzi, njenge-oats, iziqhamo ezinqabileyo, kunye neyogathi, kwenziwa kancinci.

Nangona kunjalo, ukutya okwenziwe kakhulu, kubandakanya iisiriyiti ezineswekile, ukutya okukhawulezileyo, kunye ne-microwave dinner, ukupakisha ukubulawa kwezinto ezinobungozi, kunye neeswekile ezongeziweyo, izilondolozo, kunye namafutha angenampilo.

Ngaphezulu, izifundo ezininzi zinxibelelanisa ukutya okucutshungulwe kakhulu ekufumaneni ubunzima, ukonyuka kwamazinga okutya kakhulu eUnited States nakwihlabathi liphela ().

Umzekelo, uphononongo lwango-2019 kubantu abadala baseCanada abangama-19,363 bafumanisa ukuba abo batya okona kutya kugqityiweyo babengama-32% amathuba okuba batyebe kunabo batya kancinane ().

Ukutya okuphekwe kakhulu kuhlala kugcwele iikhalori kodwa kungabinazo izakhamzimba ezifanelekileyo, ezinje ngeprotein kunye nefayibha, ezigcina uzive ugcwele.

Ngapha koko, kwisifundo seeveki ezi-2 kubantu abangama-20, abathathi-nxaxheba batya malunga ne-500 yeekhalori ezininzi ngosuku kwisidlo esenziwe ngenkqubo ye-Ultra kunokutya okungalungiswanga ().

Ke, kuya kufuneka uthathele ingqalelo ukusika ukutya okucutshungulwayo kunye namaqebengwana, ugxile kukutya okupheleleyo.

2. Utya iswekile eninzi

Ukuhla rhoqo ukutya okuneswekile kunye neziselo, ezinje ngeelekese, iikeyiki, isoda, iziselo zemidlalo, iayisi khrimu, iti enomkhenkce, kunye neziselo zekofu ezinencasa, zinokukhulisa ngokulula esinqeni sakho.

Izifundo ezininzi zinxibelelanisa ukutya iswekile hayi kuphela ekuzuzeni ubunzima kodwa kunye nomngcipheko okhulayo weemeko zempilo ezingapheliyo, kubandakanya nohlobo 2 lweswekile kunye nesifo sentliziyo ().

Ngokukodwa, iziselo ezineswekile ngowona mthombo mkhulu weswekile e-United States kwaye unxulunyaniswa kakhulu nokufumana ubunzima.

Umzekelo, uphononongo lwezifundo ezingama-30 kubantwana abangama-242,352 nakubantu abadala babopha utywala obuswiti ekuzuzeni ubunzima kunye nokukhuluphala ().

Olunye uphononongo olwenziwe kwabasetyhini abayi-11,218 baveza ukuba ukusela iswekile enye yeswekile ngosuku kukhokelele kwi-2.2 yeepawundi (1 kg) yokufumana ubunzima ngaphezulu kweminyaka emi-2 -thetha ukuba ukusika iilekese kunokuba nefuthe elichaseneyo ().

Unokuzama ukunciphisa ngokuthe chu ukunciphisa iswekile oyityayo ukwenza lula inkqubo.

3. Unendlela yokuphila ehleli phantsi

Ukungasebenzi yinto eqhelekileyo enegalelo ekuzuzeni ubunzima kunye nezifo ezingapheliyo (,,).

Ukusebenza edesikeni, ukubukela umabonwakude, ukuqhuba, nokusebenzisa ikhompyutha okanye ifowuni konke oku kukuhlala phantsi.

Isifundo kubantu abangama-464 abanokutyeba kakhulu kunye nobunzima obugqithisileyo bafumanisa ukuba ixesha labo lokuhlala lemihla ngemihla yayiziiyure ezingama-6.2 ngeentsuku zokusebenza kunye neeyure ezingama-6 ngeentsuku ezingasebenziyo. Imisebenzi enxulumene nomsebenzi yayiyeyona igalelo likhulu, ilandelwa kukubukela iTV ().

Ukwenza utshintsho kwindlela yokuphila elula, njengokuzilolonga kunye nokuhlala kancinci, kunokwenza umahluko omkhulu.

Umzekelo, uphononongo lweenyanga ezi-3 kubasebenzi abangama-317 bafumanisa ukuba ukubuyisela iyure enye yokuhlala kunye neyure eli-1 yokuma ngexesha lomsebenzi kunciphise ukutyeba okupheleleyo kunye nokujikeleza kwesinqe ngelixa kusonyusa ubunzima bemisipha ().

Uphando lukwabonakalisile ukuba ukuzibandakanya nexesha eligqithisileyo lesikrini kunegalelo elibonakalayo ekuzuzeni ubunzima obungenanjongo (,,).

Nokuba uhlengahlengiso oluncinci, njengokuhamba emva kwesidlo sangokuhlwa endaweni yokubukela umabonwakude, ukusebenza okanye ukuhamba ngexesha lesidlo sasemini, ukutyala imali kwindawo yokuma okanye yokunyathela, okanye ukukhwela ibhayisekile yakho ukuya emsebenzini, kunokulwa nokuzuza ubunzima.

4. Uthatha inxaxheba kwi-yo-yo yokutya

Ukutya ngokwe-yo-yo kubhekisa kwimijikelo yokulahleka kwesisindo ngabom kulandele ukubuyela kwakhona kubunzima obungenanjongo.

Ngokukodwa, le patheni inxulunyaniswa nomngcipheko okhulayo wokufumana ubunzima ngokuhamba kwexesha (,).

Kwisifundo kubantu abangama-2,785, abo babedlile ngaphakathi kunyaka ophelileyo babenobunzima obukhulu bomzimba kunye nokujikeleza kwesinqe kunaleyo ye-non-dieters ().

Olunye uphononongo lutyhila ukuba ukuthintela ukutya kunye nokutya ukutya kunokukhokelela ekuzuzeni ubunzima kwixesha elizayo ngenxa yeempendulo zomzimba wakho kwiindlela ezinjalo zokuziphatha, ezinje ngenguqu kwindlala kunye nokuzala iihomoni (,,).

Ngapha koko, uninzi lwabantu olulahla ubunzima bomzimba ngokutya okuthintelweyo lubuyela umva uninzi lwalo okanye yonke into kwisithuba seminyaka emi-5 ().

Ukugcina ubunzima kwixesha elide, kuya kufuneka ujolise kwiinguqu kwindlela yokuphila ezinzileyo. Oku kubandakanya ukuzivocavoca umzimba, ukusika ukutya okucutshungulwayo kunye nokutya okuneswekile, kunye nokutya okuxineneyo kwezondlo, ukutya okupheleleyo okunotye kwifayibha kunye neeproteni.

5. Unengxaki yezonyango engafunyaniswanga

Nangona uninzi lweendlela zokuphila zinegalelo ekuzuzeni ubunzima obungenanjongo, iimeko ezithile zonyango zinokudlala indima. Oku kubandakanya:

• IHypothyroidism. Le meko ichaphazela idlala lengqula kwaye inokubangela ukutyeba okanye ubunzima ngokunciphisa umzimba (,).
• Uxinzelelo. Imeko eqhelekileyo yengqondo inxulunyaniswe nokuzuza kunye nokutyeba (,).
• Isifo sePolycystic ovary syndrome (PCOS). I-PCOS iphawulwe kukungalingani kwamahomoni okuchaphazela abasetyhini abaneminyaka yobudala bokuzala. Inokubangela ukutyeba kwaye yenze kube nzima ukunciphisa umzimba ().
• Ukutya ukutya okuneengxaki (BED). I-BED yahlulwe yangamanqanaba aphindaphindwayo okutya okungalawulekiyo kwaye kunokubangela iingxaki ezininzi zempilo, kubandakanya ukutyeba ().

Ezinye iimeko, ezinje ngesifo seswekile kunye neCushing's syndrome, zikwanxulumene nokufumana ubunzima, ke kubalulekile ukuba ufumane uxilongo olufanelekileyo kugqirha wakho.

Ngaphezu koko, amayeza athile, kubandakanya amayeza okulwa noxinzelelo kunye neyeza lokuthomalalisa ingqondo, anokukhokelela ekuzuzeni ubunzima.Thetha nengcali yezempilo ukuba uyakholelwa ukuba ufumana ubunzima ngenxa yeyeza lakho.

6. Awulali ngokwaneleyo

Ukulala kubalulekile kwimpilo nakwintlalo-ntle. Ukungalali ngokwaneleyo kunokubangela ukutyeba, phakathi kwezinye iziphumo ezibi ().

Uphononongo lwabafazi abangama-92 lubonise ukuba abo balala ngaphantsi kweeyure ezingama-6 yonke imihla banesalathiso sobunzima obuphezulu bomzimba (BMI) kunye namanqanaba aphezulu e-visfatin (iprotein efihliweyo ziiseli ezinamanqatha), xa kuthelekiswa nabasetyhini abalala iiyure ezi-6 okanye nangaphezulu ngemini ().

Kwisifundo seeveki ezi-2 kubantu abadala abali-10 abanobunzima obugqithisileyo belandela ukutya okuneekhalori ezisezantsi, abo balala iiyure eziyi-5.5 ngobusuku baphulukana namafutha omzimba angama-55% kunye nama-60% ngaphezulu kobunzima bemisipha kunabo balale iiyure eziyi-8.5 ngobusuku bonke ().

Kananjalo, ukwandisa ixesha lakho lokulala kunokunceda ukunciphisa umzimba.

Obunye ubungqina budibanisa iiyure ezingama-7 okanye ngaphezulu zokulala ubusuku bonke nge-33% enkulu yokulahleka kwesisindo, xa kuthelekiswa nokulala ngaphantsi kweeyure ezisi-7 ().

Ukuba umgangatho wokulala ungalunganga, unokuzama ukunciphisa ixesha lescreen ngaphambi kokuba ulale, ukunciphisa ukutya okutyiwa yi-caffeine, kunye nokulala ngexesha elingaguquguqukiyo.

7.Awutyi kutya kupheleleyo

Ukuba uhlala usitya ukutya okucutshungulwayo, ukutshintshela kukutya okuphezulu ekutyeni okupheleleyo yindlela elula nesebenzayo yokukhuthaza ukwehla kobunzima kunye nokuphucula ezinye izinto ezininzi zempilo yakho.

Ngapha koko, eyona nto ibaluleke kakhulu ekulahlekeni kwesisindo kukukhetha ukutya okugqityiweyo, okuncinci.

Olunye uphononongo lwahlula abantu abadala abangama-609 abanobunzima obugqithisileyo baba ngamaqela alandela ukutya okunamafutha asezantsi okanye ukutya okune-carb ephantsi kwiinyanga ezili-12 ().

Omabini la maqela ayalelwe ukuba andise ukutya kwabo kwemifuno, bathintele ukutya iswekile, amafutha, kunye neicarbohydrate ezihlaziyiweyo, batye ubukhulu becala, kwenziwe kancinci, ukutya okuxineneyo okunesondlo, kunye nokulungiselela ukutya okuninzi ekhaya.

Olu phononongo lufumanise ukuba abantu kuwo omabini amaqela okutya baphulukene nobunzima obulinganayo-i-12 yeepawundi (5.4 kg) yeqela elinamafutha asezantsi kunye ne-13 yeepawundi (5.9 kg) yeqela le-carb ephantsi. Oku kubonise ukuba umgangatho wokutya, hayi umxholo we-macronutrient, yeyona nto ibaluleke kakhulu ekulahlekeni kwabo kobunzima ().

Ukubandakanya ukutya okupheleleyo kwisidlo sakho akufuneki kube nzima. Qala ngokudibanisa kancinci ukongeza ukutya okuxineneyo okunesondlo, okufana nemifuno, iziqhamo, iimbotyi, amaqanda, amandongomane, kunye nembewu, kwizidlo zakho nakumashwamshwam.

8. Unestresi

Uxinzelelo olungapheliyo yingxaki eqhelekileyo enokuthi ichaphazele ubunzima bakho ().

Amanqanaba aphezulu e-hormone yoxinzelelo lwe-cortisol ibonakalisiwe yonyusa indlala kunye nomnqweno wakho wokutya okumnandi kakhulu, okwekhalori, okunokubangela ukutyeba ().

Ngaphezulu, uphononongo lubonisa ukuba abantu abatyebe kakhulu banamanqanaba aphezulu e-cortisol kunalawo angenayo le meko (.

Into enomdla kukuba, ulawulo loxinzelelo lunokukhuthaza ukunciphisa umzimba.

Kwisifundo seeveki ezisi-8 kubantu abadala abangama-45 abanokutyeba kakhulu, abo babandakanyeka kwiindlela zokuphumla ezinjengokuphefumla ngokunzulu baphulukana nobunzima obukhulu kunabo bafumana iingcebiso zokutya ezisemgangathweni ().

Ukunciphisa uxinzelelo, zama ukufaka iindlela zokuphumla ezisekwe kubungqina kwinkqubo yakho. Oku kubandakanya iyoga, ukuchitha ixesha kwindalo, kunye nokucamngca (,,).

Utya iikhalori ezininzi

Ukutya kakhulu kuhlala kungoyena nobangela wokufumana ubunzima.

Ukuba uthatha iikhalori ezingaphezulu kokutshisa ngosuku, uya kuthi ufumane ubunzima ().

Ukutya okungenangqondo, ukutya okulula rhoqo, kunye nokwenza ityebile yekhalori, ukutya okunesondlo-ukungondleki kokutya konke kukhuthaza ukuthathwa kakhulu kweekhalori.

Kunokuba nzima ukumisela ngokwakho iikhalori zakho, ngoko ke nxibelelana nomntu otya ukutya okutyikityo ukuba unengxaki yokutya kakhulu.

Ezinye iindlela ezilula zokuphepha ukutya kakhulu kubandakanya ukunikela ingqalelo kwindlala kunye nokuzalisa ukutya ngokutya ngengqondo, ukulandela ukutya okunefayibha ephezulu, ukutya okuneprotheyini eninzi etyebile kukutya kwezityalo, amanzi okusela endaweni yeziselo ezityebileyo zekhalori, kunye nokwandisa inqanaba lomsebenzi wakho.

Umgca wezantsi

Zininzi izinto ezinokuba negalelo ekuzuzeni ubunzima obungenanjongo.

Ukulala kakubi, ukuhlala phantsi, kunye nokutya okuninzi okucutshungulwayo okanye ukutya okuneswekile zezinye zeendlela ezinokuthi zonyuse umngcipheko wokufumana ubunzima.

Nangona kunjalo, amanyathelo ambalwa alula-njengokutya okunengqondo, ukuzilolonga, kunye nokugxila kukutya okupheleleyo- kunokukunceda ufikelele kwiinjongo zakho zokunciphisa umzimba kunye nokuphucula impilo yakho yonke.