Yini i-average average yabesifazane nokuthi lokho kungasithinta kanjani isisindo?

-Delile

• Ingabe abaseMelika baya ngokuya beba bude?
• Yini ukuphakama okumaphakathi emhlabeni jikelele?
• Buyini ubudlelwane phakathi kokuphakama nesisindo?
• Kwenzekani uma isisindo sakho singahambisani nokuphakama kwakho?
• Ukuzala nokukhulelwa
• Ungasilawula kanjani isisindo sakho?
• Gxila ekudleni okuphelele
• Phuza amanzi amaningi
• Hambisa umzimba wakho ngaphezulu
• Gcina idayari yokudla
• Funa ukwesekwa
• Yini ukuthatha?

Bade kangakanani abesifazane baseMelika?

Kusukela ngo-2016, eyabesifazane baseMelika abaneminyaka engama-20 ubudala nangaphezulu ingaphansi kwamamitha ama-5 amayintshi ama-4 (cishe ama-intshi ayi-63.7) ubude. Isisindo esimaphakathi singamakhilogremu angu-170.6.

Usayizi womzimba nokuma kwawo kushintshile ngokuhamba kweminyaka. , owesifazane ojwayelekile ophakathi kweminyaka engama-20 kuye kwengu-74 ubudala ubemile ngamasentimitha angama-63.1 ubude futhi enesisindo esilinganiselwa ku-140.2 amakhilogremu

Ukuphakama kuyanda ngezinga eliphansi kunokwanda kwesisindo. Funda kabanzi ukuze ufunde ukuthi kungani lokhu kwenzeka nokuthi yini ongayenza ukuze uzigcine usezingeni eliphilile.

Le yendoda yaseMelika eneminyaka engama-20 kuya phezulu ingaphezu kwamamitha ama-5 onyawo ama-9 (cishe ama-intshi ayi-69.1) ubude. Isisindo esimaphakathi singamakhilogremu angu-197.9.

Ingabe abaseMelika baya ngokuya beba bude?

Ngokuya nge, ubude obuphakathi bukhuphuke kancane kakhulu kusukela ngawo-1960. Ngakolunye uhlangothi, isisindo sikhule kakhulu eminyakeni engama-60 edlule.

Ucwaningo oluvela ku-2016 lukhombisa ukuthi ukuphakama okungenzeka kuhlobene nekhwalithi yokudla okunomsoco ebuntwaneni nasebuntwaneni. Lolu cwaningo luye luxhumanise ngisho nokuphakama kwesibalo sabantu nezinga laso lokuphila.

Ngakho-ke kungani ukukhula kwabaseMelika kuncipha? Abanye bathi kukhombisa izingqinamba ngokufinyelela kokudla noma mhlawumbe ukukhetha ukudla okusezingeni eliphansi okungenazo izakhamzimba ezanele.

Engxoxweni abe nayo neNational Public Radio, uMajid Ezzati, ongusihlalo weGlobal Environmental Health e-Imperial College London, uphakamisa ukuthi ukufuduka kwabantu abavela emazweni anesiqu esifushane nakho kungaba nomthelela othile ngokwesilinganiso.

Yini ukuphakama okumaphakathi emhlabeni jikelele?

Izinga lokukhula alizange lehle kuzo zonke izingxenye zomhlaba. Eqinisweni, amanye amazwe, njengeNingizimu Korea, abhekene nokukhula okukhulu. Ngokuya ngocwaningo, abesifazane baseNingizimu Korea bathole isilinganiso esingaphansi kwamasentimitha ayisishiyagalombili kuphela kuleli khulu leminyaka elidlule.

Kusukela ngo-1996, iGuatemala yayinobude obuphansi kakhulu kwabesifazane ngamasentimitha angama-58.8, noma ngamamitha ama-4 amayintshi ayi-9. Ilandelwa eduze yiPhilippines, iBangladesh, neNepal, lapho ukuphakama kwabesifazane kulinganiselwa cishe kuma-intshi angu-59.4.

Abesifazane abade kakhulu, ngakolunye uhlangothi, batholakala eLatvia, eNetherlands, e-Estonia naseCzech Republic.Kula mazwe, ukuphakama okumaphakathi kwakungaphezu kwamayintshi angama-66, noma cishe ngamamitha ama-5 amayintshi ayisithupha.

Buyini ubudlelwane phakathi kokuphakama nesisindo?

Kusukela ngo-2016, i-average body index (BMI) yabesifazane baseMelika, ethathwa njengokukhuluphala ngokweqile. Ngo-1999, isilinganiso se-BMI sasingu-28.2.

Uyibala kanjani i-BMI yakho? Kunezinhlobo ezahlukahlukene zokubala ze-BMI ze.

Amabanga amanje:

• Isisindo esiphansi: noma yini engaphansi kweminyaka engu-18.5
• Unempilo: noma yini ephakathi kuka-18.5 no-24.9
• Ukhuluphele ngokweqile: noma yini ephakathi kuka-25 no-29.9
• Ukhuluphele ngokweqile: noma yini engaphezulu kwama-30

I-BMI iyisiqondiso esihle, kepha ngaso sonke isikhathi ayinembile kubo bonke abantu.

Abesifazane abenza umsebenzi omkhulu wokuzivocavoca umzimba, njengabasubathi, bangaba nesisindo esithe xaxa ngenxa yemisipha ephakeme futhi bangaba ne-BMI eyeqile. Abesifazane asebekhulile bavame ukugcina amafutha omzimba amaningi kunabesifazane abasebasha futhi bangaba ne-BMI engathathiwe ngokususelwa kwifomula ejwayelekile.

Uma ukhathazekile ngesisindo sakho noma i-BMI, cabanga ukwenza i-aphoyintimenti nodokotela wakho ukuze nixoxe ngesithombe esigcwele sempilo yakho.

Kwenzekani uma isisindo sakho singahambisani nokuphakama kwakho?

Akunandaba ukuthi ufika kuphi kumashadi, ubudlelwane obuphakathi kokuphakama nesisindo bubalulekile. Ososayensi bachaza ukuthi ubude bomuntu bungahlotshaniswa nanoma yini kusuka esikhathini eside esingahle sibe sengozini ephansi yezifo zenhliziyo nemithambo yokuphefumula.

Isisindo esengeziwe kufreyimu yobukhulu obufanayo singaholela ezinkingeni eziningi zezempilo, kufaka phakathi:

• thayipha 2 sikashukela
• umfutho wegazi ophakeme
• Isifo senhliziyo
• unhlangothi

Akukona lokho kuphela, kodwa okhalweni olukhudlwana nakho kungaholela ku:

• izinhlobo ezithile zomdlavuza
• i-osteoarthritis
• isifo sesibindi esinamafutha
• ukulala ubuthongo

Ukuzala nokukhulelwa

Abesifazane abakhuluphele ngokweqile noma abakhuluphele kakhulu nabo bangahlangabezana nezinkinga eziningi ngesikhathi sokukhulelwa.

Ukukhuluphala kukhulisa ubungozi bokuthola ingane enesisindo esiphansi sokuzalwa. Izingozi zabesifazane abane-BMIs ephakeme zifaka phakathi isifo sikashukela sokukhulelwa, ukubeletha ngaphambi kwesikhathi, nomfutho wegazi ophezulu.

Ukuthola isisindo esiningi ngesikhathi sokukhulelwa nakho kungaba nemiphumela ehlala isikhathi eside kumama nengane. Ukukhuluphala ngokweqile noma ukukhuluphala kungathinta ukuzala, kwenze kube nzima ukuthola nokuhlala ukhulelwe.

Ungasilawula kanjani isisindo sakho?

Ukudla ngesizathu esisodwa sokuthi abesifazane baseMelika bathole amakhilogremu amaningi kunamasentimitha. Ukutholakala kokudla okusetshenzisiwe kanye nokudla okusheshayo kukhuphukile ngokuhamba kwesikhathi, futhi ukwehlisa isisindo kungaba isenzo ngokulinganisela.

Uma uke wazama ukwehlisa isisindo ngaphandle kwempumelelo esikhathini esedlule, ungapheli amandla. Khuluma nodokotela wakho mayelana nokwakha uhlelo lokwehlisa isisindo oluzongena empilweni yakho. Nazi ezinye izindawo ezinhle ongaqala ngazo:

Gxila ekudleni okuphelele

Uma uthenga, hamba ekudleni okuhambisana nomjikelezo wesitolo sokudla ngokuqhathanisa nokudla okuhlanganisiwe emaphaseji asenkabeni. Funa i:

• izithelo nemifino
• ubisi olunamafutha amancane
• amaprotheni anciphile
• okusanhlamvu okuphelele
• amantongomane noma imbewu

Phuza amanzi amaningi

Yebo, ukuhlala unamanzi kungakusiza ulahlekelwe isisindo esithe xaxa. Ucwaningo oluhlukile lukhombisile ukuthi amanzi okuphuza angenza noma yini ekusizeni ukuthi ushise ama-calories amaningi ekunciphiseni ukuthanda ukudla.

Kungakanani okwanele? Yize izidingo zomuntu ngamunye zingahluka, abesifazane kufanele bahlose ukuthola izinkomishi eziyi-11.5 zoketshezi ngosuku.

Hambisa umzimba wakho ngaphezulu

Abesifazane kufanele bazame ukuthola imizuzu eyi-150 yokuvivinya umzimba ngokulingene noma imizuzu engama-75 yokusebenza ngamandla isonto ngalinye, ngokusho kwe.

Imisebenzi emaphakathi ifaka phakathi ukuhamba, i-yoga, nengadi. Imisebenzi enamandla ibandakanya imidlalo efana nokugijima nokuhamba ngebhayisikili.

Gcina idayari yokudla

Uma unenkinga yokukhomba izindawo ezibuthakathaka ekudleni kwakho, zama ukugcina idayari yokudla.

Qopha konke okufaka emzimbeni wakho, kufaka phakathi izingilazi zamanzi. Ungahle uthande nokubhala phansi ukuthi uzizwa kanjani lapho udla izinto ezithile, njengama-dessert, noma lapho udla ngokungacabangi, njengalapho ubuka ithelevishini.

Idayari yokudla ingakusiza ubone amaphethini futhi uyeke imikhuba emibi. Ungabelana ngalolu lwazi nodokotela wakho.

Funa ukwesekwa

Ungakhohlwa uhlangothi lwezinto ezingokomzwelo. Ukudla nokudla kubandakanya okuningi kakhulu kunokudla nje. Ukuze uthole ukwesekwa, cabanga ngokufinyelela kumaqembu afana ne-Overeaters Anonymous. Imihlangano ayaziwa futhi ingasiza abantu ababhekene nezinkinga zokudla ezifana nalezi:

• ukudla ngokweqile
• i-anorexia
• ukuluthwa ukudla
• bulimia

Yini ukuthatha?

Ungahle ungakwazi ukwenza okuningi ngobude bakho njengowesifazane osekhulile, kepha ungasebenzela ekutholeni i-BMI enempilo.

Khumbula, noma kunjalo, ukuthi i-BMI yakho kungenzeka ingabi inkomba ethembeke kakhulu yempilo yakho. Udokotela wakho angakusiza ukukunikeza ngolwazi olwengeziwe lomuntu siqu, futhi akusize wenze uhlelo lokudla nokuzivocavoca umzimba uma kudingeka.

Ungakhohlwa ukudla inala yokudla okunempilo, okuphelele, uhlale unamanzi, futhi wenze umsebenzi womzimba ukuzigcina usebenza ngamandla.