Isisindo - okungahlosiwe

Ukuthola isisindo ngokungenhloso kulapho uthola isisindo ngaphandle kokuzama ukukwenza futhi awudli noma awuphuzi kakhulu.

Ukuthola isisindo lapho ungazami ukwenza kanjalo kungaba nezimbangela eziningi.

I-metabolism iyancipha njengoba ukhula. Lokhu kungadala ukuzuza kwesisindo uma udla kakhulu, udla ukudla okungafanele, noma ungazivocavoci ngokwanele.

Izidakamizwa ezingadala ukwanda kwesisindo zifaka:

• Amaphilisi okuvimbela inzalo
• Ama-Corticosteroids
• Eminye imishanguzo esetshenziselwa ukwelapha ukuphazamiseka kwengqondo okuguquguqukayo, i-schizophrenia, kanye nokudangala
• Ezinye izidakamizwa zisetshenziselwa ukwelapha isifo sikashukela

Izinguquko zeHormone noma izinkinga zezokwelapha nazo zingadala ukuzuza kwesisindo ngokungenhloso. Lokhu kungabangelwa:

• I-Cushing syndrome
• I-thyroid engasebenzi, noma i-thyroid ephansi (i-hypothyroidism)
• Isifo se-Polycystic ovary
• Ukunqamuka kokuya esikhathini
• Ukukhulelwa

Ukuqunjelwa, noma ukuvuvukala ngenxa yokwakheka koketshezi ezicutshini kungadala ukuzuza kwesisindo. Lokhu kungabangelwa ukuya esikhathini, ukuhluleka kwenhliziyo noma kwezinso, i-preeclampsia, noma imithi oyiphuzayo. Ukuzuza ngokushesha kwesisindo kungaba uphawu lokugcina uketshezi oluyingozi.

Uma uyeka ukubhema, ungakhuluphala. Abantu abaningi abayeka ukubhema bathola amakhilogremu ama-4 kuye kwayi-10 (2 kuya ku-4.5 kilograms) ezinyangeni eziyisithupha zokuqala ngemuva kokuyeka. Abanye bathola cishe amakhilogremu angama-25 kuye kwangama-30 (amakhilogremu ayi-11 kuye kwayi-14). Lokhu kuzuza kwesisindo akubangelwa nje ukudla okuningi.

Ukudla okunempilo nohlelo lokuzivocavoca kungakusiza ukuphatha isisindo sakho. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma isazi sokudla ngendlela yokwenza uhlelo lokudla olunempilo bese ubeka imigomo enesisindo yangempela.

Ungayeki noma yimiphi imishanguzo engadala ukuzuza kwesisindo ngaphandle kokukhuluma nomhlinzeki wakho.

Xhumana nomhlinzeki wakho uma unezimpawu ezilandelayo ngokuzuza kwesisindo:

• Ukuqunjelwa
• Ukuzuza ngokweqile kwesisindo ngaphandle kwesizathu esaziwayo
• Ukulahleka kwezinwele
• Zizwe ubanda kaningi kunakuqala
• Izinyawo ezivuvukele nokuphefumula okuncane
• Indlala engalawuleki ephelezelwa ukushaya kwenhliziyo, ukundindizela nokujuluka
• Umbono uyashintsha

Umhlinzeki wakho uzokwenza ukuhlolwa ngokomzimba futhi abale inkomba yomzimba wakho (BMI). Umhlinzeki futhi angabuza imibuzo, efana nale:

• Uthole isisindo esingakanani? Uthole isisindo ngokushesha noma kancane?
• Ingabe ukhathazekile, ucindezelekile, noma ucindezelekile? Ingabe unomlando wokucindezeleka?
• Imiphi imithi oyiphuzayo?
• Yiziphi ezinye izimpawu onazo?

Ungaba nokuhlolwa okulandelayo:

• Ukuhlolwa kwegazi
• Ukuhlolwa ukukala amazinga ama-hormone
• Ukuhlolwa kokudla okunempilo

Umhlinzeki wakho angaphakamisa uhlelo lokudla nokuzivocavoca umzimba noma akudlulisele kusazi sokudla. Ukuzuza kwesisindo okubangelwa ukucindezeleka noma ukuzizwa udabukile kungadinga ukwelulekwa. Uma ukuzuza kwesisindo kubangelwa ukugula ngokomzimba, ukwelashwa (uma kukhona) kwesizathu esiyimbangela kuzonqunywa.

• Ukuvivinya umzimba nge-aerobic
• Ukuzivocavoca kwe-Isometric
• Ama-calories namafutha ngokusebenza ngakunye

Boham E, PM PM, DeBusk R. Ukukhuluphala. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 36.

UBray GA. Ukukhuluphala ngokweqile. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds. ISleisenger neFordtran's Gastrointestinal and Liver Disease: IPathophysiology / Diagnosis / Management. Umhlaka 10. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 7.

Umthethonqubo we-Maratos-Flier E. Appetite ne-thermogenesis. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, abahleli. I-Endocrinology: Eyabantu Abadala Neyengane. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 25.