Indlela Yokuvimbela Ukukhuluphala? Iziphakamiso ezingu-20 Zokuvimbela Ukukhuluphala

Kuyini ukukhuluphala?

Ukukhuluphala kuyisimo sezokwelapha esiyinkimbinkimbi esibonakala ngokunqwabelana kwamafutha amaningi emzimbeni. Kuyinkinga yezempilo yomhlaba wonke ethinta izigidi zabantu babo bonke ubudala, ubulili, nezinhlanga. Ukukhuluphala ngokweqile kuhlotshaniswa nezifo eziningi ezingamahlalakhona, okuhlanganisa isifo senhliziyo nemithambo yegazi, isifo sikashukela soHlobo 2, neminye imidlavuza.

I-Body Mass Index (BMI) ivame ukusetshenziselwa ukunquma ukukhuluphala ngokweqile, futhi ibalwa ngokuhlukanisa isisindo somuntu ngamakhilogremu ngobude bakhe ngamamitha ayisikwele. I-BMI engama-30 noma ngaphezulu ibhekwa njengokukhuluphala, kuyilapho i-BMI engu-25 kuya ku-29 ibhekwa njengokukhuluphala ngokweqile.

Ukukhuluphala ngokweqile kungabangelwa izici ezihlukahlukene, kuhlanganise nezakhi zofuzo, izici zendawo ezungezile, nokukhetha indlela yokuphila. Ngokwesibonelo, umuntu onomlando wokukhuluphala emndenini angase abe nokukhuluphala ngokweqile. Ukwengeza, ukudla ukudla okuqukethe ukudla okunama-kilojoule amaningi kanye nempilo yokunganyakazi nakho kungaba nomthelela ekukhuluphaleni.

Ukukhuluphala ngokweqile kungaholela ezinkingeni eziningi zempilo, kuhlanganise kodwa kungagcini lapho, umfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela soHlobo 2, unhlangothi, ngisho nezinhlobo ezithile zomdlavuza. Kungase futhi kubangele izinkinga ezingokwengqondo, njengokucindezeleka nokuzethemba.

Sengiphetha, ukukhuluphala kuyisimo sezempilo esiyinkimbinkimbi esithinta izigidi zabantu emhlabeni wonke. Kuxhunyaniswe nezifo eziningi ezingapheli futhi kungabangela uchungechunge lwezinkinga ezingokomzimba nezingokwengqondo. Kodwa-ke, ngezinguquko ezifanele zendlela yokuphila kanye nokusekelwa kwezokwelapha, abantu ngabanye bangakwazi ukulawula ukukhuluphala futhi bathuthukise impilo yabo yonke kanye nokuphila kahle.

Izimpawu Zokukhuluphala

Ukukhuluphala ngokweqile yisimo sezempilo esenzeka lapho umuntu enqwabelana ngokweqile kwamafutha omzimba. Kuyinkinga ekhulayo emhlabeni wonke futhi ihlotshaniswa nengozi eyengeziwe yezifo ezingamahlalakhona, njengesifo sikashukela soHlobo 2, isifo senhliziyo nemithambo yegazi, kanye nezinhlobo ezithile zomdlavuza. Nakuba i-Body Mass Index (BMI) ivame ukusetshenziselwa ukuxilonga ukukhuluphala, zikhona nezimpawu ezihlukahlukene zomzimba ezingabonisa ukuthi othile ukhuluphele.

• Esinye sezibonakaliso ezibonakala kakhulu zokukhuluphala isisindo esiningi ngokweqile noma i-BMI. Umuntu one-BMI engama-30 noma ngaphezulu ngokuvamile ubhekwa njengokhuluphele. Ukwengeza, uma isiyingi sokhalo somuntu singaphezu kwamayintshi angu-35 (88 cm) kwabesifazane namasentimitha angu-40 kwabesilisa, kungase kube uphawu lwamafutha amaningi emzimbeni.
• Olunye uphawu oluvamile lokukhuluphala kunzima ukwenza imisebenzi yomzimba. Umuntu okhuluphele angase abhekane nokuphelelwa umoya, ukukhathala, nokuncipha kokuqina lapho enza imisebenzi yansuku zonke, njengokuhambela phezulu noma ukuphatha igilosa.
• Abantu abakhuluphele ngokweqile bangase futhi bezwe ubuhlungu obuhlangene noma ukungakhululeki, ikakhulukazi emadolweni nasezinqulwini, ngenxa yomthwalo owandayo emalungeni okubangelwa isisindo somzimba eseqile. Bangase futhi baphathwe i-apnea, isimo esibonakala ngezinkinga zokuphefumula nokuhona okungaholela ekuphazamisekeni kokulala.
• Ukukhuluphala ngokweqile kungaholela ku-metabolic syndrome, iqembu lezinkinga zezokwelapha ezihlanganisa umfutho wegazi ophakeme, ushukela ophezulu wegazi, namazinga e-cholesterol angajwayelekile. Lezi zimo zandisa amathuba okuba nesifo senhliziyo nemithambo yegazi kanye nesifo sikashukela.
• Ngaphezu kwalokho, abantu abakhuluphele ngokweqile bangase babe nezimpawu ezingokomzwelo nezingokwengqondo, njengokungazethembi, ukucindezeleka nokukhathazeka. Bangase futhi babhekane nokucwaswa emphakathini kanye nokucwaswa okusekelwe isisindo sabo, okungase kubhebhethekise ukuphila kwabo ngokomzwelo.

Kubalulekile ukuqapha lezi zimpawu futhi ufune usizo lwezokwelapha uma othile ekhathazekile ngesisindo sakhe. Ukwelashwa okuphumelelayo kokukhuluphala ngokuvamile kuhlanganisa ukwamukela imikhuba yempilo enempilo efana nokuvivinya umzimba njalo, ukudla okulinganiselayo, futhi, kwezinye izimo, imithi noma ukuhlinzwa.

Indlela Yokuvimbela Ukukhuluphala?

Ukukhuluphala kuyinkinga ekhulayo emhlabeni wonke engaholela ezindabeni eziningi zezempilo njengesifo senhliziyo, isifo sikashukela sohlobo 2, kanye neminye imidlavuza. Nokho, kunezinto eziningi abantu abangayenza ukuze bagweme ukukhuluphala futhi balondoloze isisindo esinempilo. Kulesi sihloko, sizohlola ezinye zezindlela eziphumelela kakhulu zokuvimbela ukukhuluphala.

1. Gcina Ukudla Okunempilo: Ukudla ukudla okunempilo, okunomsoco kungenye yezinyathelo ezibaluleke kakhulu ekuvimbeleni ukukhuluphala. Lokhu kusho ukudla izithelo eziningi, imifino, okusanhlamvu okuphelele, amaprotheni amancane, namafutha anempilo kuyilapho unciphisa ukudla okugayiwe, iziphuzo ezinoshukela namafutha angenampilo.
2. Phuza Amanzi Amaningi: Ukuphuza amanzi kusiza ukugcina umzimba uhlanzekile futhi unempilo kuyilapho kunciphisa ingozi yokudla ngokweqile. Ukuphuza ingilazi yamanzi ngaphambi kokudla kungasiza ukunciphisa inani lokudla okudliwayo futhi uvimbele ukudla ngokweqile.
3. Zivocavoce Njalo: Ukuvivinya umzimba njalo kubalulekile ekuvimbeleni ukukhuluphala, njengoba kushisa ama-calories futhi kwakha imisipha. Ochwepheshe batusa okungenani imizuzu engu-150 yokuzivocavoca okunamandla noma imizuzu engu-75 yokuzivocavoca okunamandla ngesonto. Lokhu kungafaka phakathi imisebenzi efana nokuhamba ngokushesha, ukugibela ibhayisikili noma ukubhukuda.
4. Thola Ukulala Okwanele: Ukulala ngokwanele kubalulekile ukuze ugcine isisindo esinempilo. Ukuntuleka kokulala kungaphazamisa ibhalansi ye-hormonal, okuholela ekwandeni kwesifiso sokudla okunekhalori ephezulu, ukudla okunamafutha amaningi.
5. Lawula Ingcindezi: Ukucindezeleka kungabangela ukudla ngokweqile futhi kuholele ekukhuluphaleni, ngakho ukulawula ukucindezeleka kubalulekile ekukuvimbeleni. Ukuzivocavoca, imikhuba yokucabangela efana ne-yoga nokuzindla, nokwelapha konke kungasiza ekunciphiseni amazinga okucindezeleka.
6. Gwema Ukudla Sekwephuzile Kwasebusuku: Ukudla ebusuku kakhulu kungaholela ekudleni ngokweqile, ekugayeni kabi ukudla, nasekuzuzeni isisindo. Ukudla isidlo sakusihlwa kusenesikhathi, njengokungenani amahora amabili ngaphambi kokulala, kungasiza ekuvimbeleni lezi zinkinga.
7. Nciphisa Ukuphuza Utshwala: Iziphuzo ezidakayo zinama-kilojoule amaningi futhi zingaholela ekukhuluphaleni. Ukunciphisa ukuphuza utshwala noma ukubugwema ngokuphelele kungasiza ukugcina isisindo esinempilo.

Sengiphetha, ukuvimbela ukukhuluphala kumayelana nokwenza ukukhetha kwendlela yokuphila enempilo njengokugcina ukudla okunempilo, ukuvivinya umzimba njalo, nokulala ngokwanele ukuze kusize ukwehlisa amazinga okucindezeleka. Ngokwamukela le mikhuba enempilo, abantu bangavimbela ukukhuluphala futhi balondoloze isisindo esinempilo, okungaholela ezingeni elingcono lempilo futhi kunciphise ingozi yezinkinga zempilo ezingapheli.

Izincomo Eziphezulu Ezingu-20 Zokuvimbela Ukukhuluphala

Ukukhuluphala kuwukukhathazeka okukhulayo kwezempilo emhlabeni wonke, okunomthelela ezifweni eziningi ezingalapheki, okuhlanganisa isifo sikashukela, isifo senhliziyo nemithambo yegazi, kanye nezinhlobo ezithile zomdlavuza. Kodwa-ke, ngokuguqulwa okuthile kwendlela yokuphila, kungenzeka ukuvimbela ukukhuluphala. Nazi izindlela ezingu-20 ezinconyiwe zokuvimbela ukukhuluphala.

1. Yidla ukudla okunempilo nokulinganisela, okuhlanganisa izithelo eziningi, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho.
2. Nciphisa ukudla okugayiwe kanye noshukela, okufana nesoda noswidi, okunama-kilojoule amaningi futhi okunomthelela ekukhuleni kwesisindo.
3. Phuza amanzi amaningi usuku lonke ukuze ulondoloze amanzi futhi unciphise isilingo sokudla ukudla okulula.
4. Gwema ukudla ebusuku kakhulu futhi udle isidlo sakusihlwa kusenesikhathi ukuze uthuthukise ukugaya futhi usize ekunciphiseni isisindo.
5. Khetha izinketho ezinekhalori ephansi uma uzidlela, njengamasaladi nenyama eyosiwe.
6. Pheka ekhaya kaningi ngangokunokwenzeka, okukuvumela ukuthi ulawule izithako kanye nosayizi wezingxenye.
7. Zivocavoce njalo futhi uhlose okungenani imizuzu engu-150 yokuzivocavoca okunamandla okumaphakathi ngesonto.
8. Faka ukuqeqeshwa kokumelana ukuze kwakhiwe imisipha, eshisa amakholori amaningi kunamafutha.
9. Hamba ngezinyawo noma ngebhayisikili esikhundleni sokushayela, noma nini lapho kunokwenzeka, ukuze ukhuphule amazinga okusebenza komzimba.
10. Sebenzisa i-pedometer noma i-tracker yokufaneleka ukuze uqaphe amazinga okusebenza ngokomzimba futhi ukhuphule izinyathelo ezithathiwe.
11. Thola ukulala okwanele futhi uhlose ukulala okungenani amahora angu-7-9 ngobusuku ngabunye.
12. Lawula ingcindezi ngokusebenzisa amasu anjengokuzindla, i-yoga, noma ukwelapha.
13. Bamba iqhaza emisebenzini engokomzimba ejabulisayo nejabulisayo, njengokudansa noma ukuqwala izintaba.
14. Pakisha ukudla okulula okunempilo lapho uphumile futhi usuzogwema isilingo sokuthatha ukudla okulula okungenampilo.
15. Gada osayizi bezingxenye futhi ugweme ukudla ngokweqile.
16. Nciphisa ukuphuza utshwala, njengoba utshwala bunama-kilojoule amaningi futhi bungabangela ukukhuluphala.
17. Gwema ukudla okusheshayo nokudla okulula okugayiwe, okuvame ukuba nama-kilojoule amaningi nokudla okunomsoco.
18. Gcina idayari yokudla ukuze ulandelele ukudla okudlayo futhi ukhombe izindawo ongazithuthukisa.
19. Funa ukusekelwa kubangani nomndeni ukuze ugcine imikhuba enempilo futhi uhlale ukhuthazekile.
20. Okokugcina, funa iseluleko sochwepheshe, esifana nesazi sokudla okunempilo noma umhlinzeki wezempilo, ukuze wenze uhlelo lomuntu siqu futhi uqinisekise indlela ephephile nesebenza ngempumelelo.

Kwelashwa Kanjani Ukukhuluphala?

Ukukhuluphala ngokweqile yisimo sezempilo esibonakala ngokunqwabelana kwamafutha amaningi emzimbeni, okungaholela ezinkingeni eziningi zezempilo, okuhlanganisa uhlobo 2 lwesifo sikashukela, isifo senhliziyo nemithambo yegazi, kanye nezinhlobo ezithile zomdlavuza. Ngenhlanhla, ziningi izindlela zokwelapha ezisebenzayo ezitholakalayo ukusiza ukuphatha ukukhuluphala nokunciphisa ubungozi balezi zinkinga.

• Izinguquko Zendlela Yokuphila: Umugqa wokuqala wokwelapha ukukhuluphala ngokuvamile uhilela izinguquko zendlela yokuphila, njengokwamukela ukudla okunempilo nokwandisa umsebenzi womzimba. Uchwepheshe wezokunakekelwa kwempilo noma isazi sokudla okunempilo singasiza ekuthuthukiseni ukudla komuntu siqu nohlelo lokuzivocavoca oluphephile futhi olusebenza ngempumelelo kumuntu ngamunye.
• Imithi: Imithi ingasetshenziswa ukusiza ukuphatha ukukhuluphala kwezinye izimo. Eminye imithi isebenza ngokunciphisa isifiso sokudla noma ngokunciphisa ukumuncwa kwamafutha. Kodwa-ke, le mithi kufanele isetshenziswe ngaphansi kokuqondisa kochwepheshe bezempilo futhi kuhlanganiswe nezinguquko zendlela yokuphila.
• Ukwelashwa Kokuziphatha: Ukwelashwa kokuziphatha kungasiza ukuphatha ukukhuluphala ngokuqondisa imikhuba nokuziphatha okungenampilo. Isibonelo, ukwelulekwa kungasiza abantu ukuthi babone izimbangela eziholela ekudleni ngokweqile futhi bakhe amasu okunqoba lokhu kuziphatha.
• I-Bariatric Surgery: Ukuhlinzwa kwe-Bariatric kuyindlela yokuhlinzwa engasetshenziswa ukusiza ukuphatha ukukhuluphala ezimeni ezimbi kakhulu. Izinqubo ezifana ne-gastric bypass noma ukuhlinzwa kwemikhono yesisu zisebenza ngokunciphisa usayizi wesisu, okwenza kube nzima ngabantu ukuthi badle kakhulu. Lezi zinqubo zigcinelwe labo abane-BMI engaphezu kuka-40 noma labo abane-BMI engaphezu kuka-35 abanezinkinga zempilo ezihlobene nokukhuluphala ngokweqile.

Ngenxa yalokho, ukwelashwa okuphumelelayo kokukhuluphala ngokuvamile kuhlanganisa indlela ebanzi ehlanganisa izinguquko zokuphila, imithi kanye, uma kunesidingo, nokwelashwa kokuziphatha. Ezimweni ezimbi kakhulu, ukuhlinzwa kwe-bariatric kungase kube inketho. Kodwa-ke, kubalulekile ukusebenzisana nochwepheshe bezempilo ukuze unqume uhlelo lokwelapha olufaneleka kakhulu lomuntu ngamunye. Ngohlelo olufanele lokwelapha, abantu ngabanye bangakwazi ukulawula isisindo sabo ngempumelelo futhi banciphise ingozi yezinkinga zempilo ezihlobene nokukhuluphala. Ukwelashwa kokuncipha kwesisindo eTurkey kunqunywa ngokwenani le-BMI kanye nezinkinga zempilo abantu abahlangabezana nazo. Yingakho wonke umuntu edinga izinhlelo zokwelashwa eziqondene nomuntu. Uma futhi ukhala ngokukhuluphala ngokweqile kanye nezinkinga zempilo ezihlobene nesisindo, ungasithinta. Ngesevisi yethu yokubonisana eku-inthanethi neyamahhala, singahlala sithintana nawe 24/7 futhi sikunikeze ulwazi oluningiliziwe mayelana nokufaneleka kakhulu. ukwelashwa kwesisindo eTurkey.