Ukhuluphele ngokweqile

Ukukhuluphala kusho ukuba namafutha omzimba amaningi kakhulu. Akufani nokukhuluphala ngokweqile, okusho ukuthi isisindo esikhulu kakhulu. Umuntu angakhuluphala ngokweqile ngenxa yemisipha, ithambo, noma amanzi, kanye namafutha amaningi kakhulu. Kodwa womabili la magama asho ukuthi isisindo somuntu siphezulu kunalokho okucatshangwa ukuthi kunempilo yokuphakama kwawo.

Ngaphezu komuntu oyedwa kwabathathu e-United States ukhuluphele ngokweqile.

Ochwepheshe bavame ukuthembela kwifomula ebizwa ngokuthi i-body mass index (BMI) ukuthola ukuthi ngabe umuntu ukhuluphele ngokweqile yini. I-BMI ilinganisela izinga lakho lamafutha omzimba ngokuya ngobude nesisindo sakho.

• I-BMI kusuka ku-18.5 kuye ku-24.9 ithathwa njengejwayelekile.
• Abantu abadala abane-BMI engama-25 kuye kwangama-29.9 babhekwa njengabasindayo. Njengoba i-BMI ilinganiselwa, ayinembile kubo bonke abantu. Abanye abantu kuleli qembu, njengabasubathi, bangaba nesisindo esiningi semisipha, ngakho-ke hhayi amafutha amaningi. Laba bantu ngeke babe nengozi eyengeziwe yezinkinga zempilo ngenxa yesisindo sabo.
• Abantu abadala abane-BMI engama-30 kuya ku-39.9 babhekwa njengabantu abakhuluphele.
• Abantu abadala abane-BMI enkulu noma elingana no-40 babhekwa njengabantu abakhuluphele ngokweqile.
• Noma ngubani okhuluphele ngaphezu kwamakhilogremu ayi-100 uthathwa njengokhuluphele ngokweqile.

Ingozi yezinkinga eziningi zezokwelapha iphezulu kubantu abadala abanamafutha amaningi emzimbeni futhi bawela emaqenjini akhuluphele ngokweqile.

Ukushintsha impilo yakho

Indlela yokuphila esebenzayo nokuzivocavoca umzimba okuningi, kanye nokudla okunempilo, kuyindlela ephephe kunazo zonke yokwehlisa isisindo. Ngisho nokwehlisa isisindo ngesizotha kungayithuthukisa impilo yakho. Thola ukwesekwa okuvela emndenini nakubangane.

Inhloso yakho enkulu kufanele kube ukufunda izindlela ezintsha zokudla ezinempilo futhi uzenze zibe yingxenye yesimiso sakho sansuku zonke.

Abantu abaningi bakuthola kunzima ukushintsha imikhuba yabo yokudla nokuziphatha. Kungenzeka ukuthi wenze imikhuba ethile isikhathi eside kangangokuba ungazi nokuthi ayinampilo, noma uyenza ngaphandle kokucabanga. Udinga ukukhuthazeka ukwenza izinguquko endleleni ophila ngayo. Yenza ushintsho ekuziphatheni lube yingxenye yempilo yakho esikhathini eside esizayo. Yazi ukuthi kuthatha isikhathi ukwenza nokugcina ushintsho endleleni yakho yokuphila.

Sebenza nomhlinzeki wakho wezokunakekelwa kwempilo nodokotela wezokudla ukusetha izibalo zangempela zekhalori zansuku zonke ezikusiza ukuthi unciphise umzimba. Gcina ukhumbula ukuthi uma wehlisa isisindo sakho kancane kancane nangokuqinile, maningi amathuba okuthi usisuse. I-dietitian yakho ingakufundisa mayelana:

• Ukuthenga ukudla okunempilo
• Uwafunda kanjani amalebula okunomsoco
• Ukudla okulula okunempilo
• Usayizi wezingxenye
• Iziphuzo ezinoshukela

Ukukhuluphala ngokweqile - inkomba yomzimba; Ukukhuluphala - inkomba yesisindo somzimba; I-BMI

• Izinhlobo ezahlukene zokuzuza isisindo
• Ama-lipocyte (amangqamuzana amafutha)
• Ukukhuluphala kanye nempilo

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UJensen MD. Ukukhuluphala ngokweqile. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 207.

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