Siyini isisindo esifanelekile sokuphakama nobudala bami?

-Delile

• Ibanga elinempilo
• Ishadi le-BMI
• Izinkinga nge-BMI
• Isilinganiso sesinqe ukuya okhalweni
• Isilinganiso sesinqe ukuya ekuphakameni
• Amaphesenti amafutha omzimba
• Isinqe nesimo somzimba
• Okubalulekile

Ibanga elinempilo

Ayikho ifomula ephelele yokuthola isisindo sakho somzimba esifanele. Eqinisweni, abantu banempilo ezinhlobonhlobo zesisindo, ubujamo nobukhulu. Okukulungele kakhulu kungenzeka kungalungeki kulabo abaseduze kwakho. Ukwamukela imikhuba enempilo nokwanga umzimba wakho kuzokusiza kangcono kunanoma iyiphi inombolo esikalini.

Lokho kusho, kuhle ukwazi ukuthi yini ibanga lesisindo somzimba eliphilile kuwe. Ezinye izilinganiso ezinjenge-waist circumference nazo zingasiza ekutholeni izingozi zezempilo. Sinamashadi ambalwa ngezansi ukukusiza ukuthi uthole isisindo somzimba esinempilo kuwe. Kepha khumbula, akukho kulokhu okuphelele.

Lapho usebenzela izinhloso zezempilo, hlala usebenza eduze nomhlinzeki wokunakekelwa oyinhloko okwazi mathupha. Udokotela uzocubungula iminyaka yakho, ubulili, ubukhulu bemisipha, isisindo samathambo, nendlela ophila ngayo ukukusiza ukunquma ibanga lakho eliphilile.

Ishadi le-BMI

Inkomba yomzimba wakho (BMI) ukubalwa okulinganiselwa kobukhulu bomzimba wakho, okusetshenziselwa ukubikezela inani lamafutha omzimba wakho ngokususelwa kubude nesisindo sakho. Izinombolo ze-BMI zisukela kokuphansi ziye phezulu futhi ziwela ezigabeni eziningana:

• <19: isisindo esiphansi
• 19 kuya ku-24: okujwayelekile
• 25 kuya ku-29: ukukhuluphala ngokweqile
• 30 kuya ku-39: ukhuluphele
• 40 noma ngaphezulu: ukukhuluphala ngokweqile (okushisayo)

Ukuba nenombolo ephezulu ye-BMI kukhulisa ubungozi bakho bezimo ezinzima zempilo, kufaka phakathi:

• Isifo senhliziyo
• umfutho wegazi ophakeme
• cholesterol ephezulu
• amatshe enyongo
• thayipha 2 sikashukela
• izinkinga zokuphefumula
• izinhlobo ezithile zomdlavuza

Ungakwazi kuwebhusayithi yeCenters for Disease Control and Prevention.

Nakhu ukubheka ishadi le-BMI. Landela lezi zinyathelo ukufunda ishadi:

1. Thola ubude bakho (amayintshi) kukholamu engakwesokunxele.
2. Skena kuwo wonke umugqa ukuthola isisindo sakho (amakhilogremu).
3. Skena phezulu phezulu kwekholomu ukuthola inombolo ye-BMI ehambelana nalokho kuphakama nesisindo.

Isibonelo, i-BMI yomuntu umuntu amasentimitha angama-67 ubude enesisindo esingamakhilogremu ayi-153 ingu-24.

Qaphela ukuthi izinombolo ze-BMI kuleli thebula zivela ku-19 kuye ku-30. Ukuze uthole ishadi le-BMI elibonisa izinombolo ezinkulu kuno-30, bheka i-.

Izinkinga nge-BMI

Kuyasiza ukuthi izinombolo ze-BMI zifane futhi zinikeze amabanga ezisindo zomzimba ezinempilo. Kodwa yisilinganiso esisodwa kuphela futhi ayitsheli yonke indaba.

Isibonelo, i-BMI ayibheki iminyaka yakho, ubulili, noma isisindo semisipha, okubaluleke kakhulu uma kukhulunywa ngokuthola isisindo sakho esifanele.

Abantu abadala asebekhulile bavame ukulahlekelwa yimisipha namathambo, ngakho-ke isisindo sabo somzimba esiningi kungenzeka sivele emafutheni. Abantu abancane nabasubathi bangaba nesisindo esithe xaxa ngenxa yemisipha eqinile namathambo aqinile. Lawa maqiniso angaphazamisa inombolo yakho ye-BMI futhi ayenze ingabi naphutha kangako ekubikezeleni amazinga aqondile amafutha omzimba.

Okufanayo kuya kwabesifazane, abavame ukuphatha amanoni amaningi omzimba, uma kuqhathaniswa nabesilisa, abavame ukuba nobuningi bemisipha. Ngakho-ke, owesilisa nowesifazane abanobude nobukhulu obufanayo bazothola inombolo efanayo ye-BMI kepha kungenzeka bangabi nenani elifanayo lomzimba kuya emisipha.

“Njengoba sikhula, ngaphandle uma sivivinya umzimba, sizolahlekelwa izicubu zomzimba ezinciphile (imvamisa imisipha, kodwa nesisindo samathambo nezitho zomzimba) bese sithola amafutha. Abesifazane banesisindo esinamafutha amaningi kunabesilisa. Uma unesisipha esiningi, i-BMI yakho ingakubeka esigabeni sokuthi ukhuluphele ngokweqile noma ukhuluphele, ”kusho uDkt. Naomi Parrella, umqondisi wezokwelapha weCentre for Weight Loss and Lifestyle Medicine eRush University.

Isilinganiso sesinqe ukuya okhalweni

Ngaphezu kokukala kwakho, ukwakheka komzimba nokuthi ugcina kuphi amafutha kungaba nomthelela omkhulu empilweni yakho yonke. Abantu abagcina amafutha omzimba amaningi okhalweni lwabo banengozi eyengeziwe yezinkinga zempilo uma kuqhathaniswa nabantu abagcina amafutha omzimba okhalweni lwabo. Ngalesi sizathu, kuyasiza ukubala isilinganiso sakho sokhalo kuya okhalweni (WHR).

Ngokufanelekile, ukhalo lwakho kufanele lube nesikwele esincane kunezinqe zakho. Lapho i-WHR yakho iba nkulu, inkulu ingozi ebhekene nezinkinga zezempilo ezihlobene.

Isilinganiso se-WHR esingaphezulu kuka-0.90 kwabesilisa no-0.85 kwabesifazane sithathwa njengesisindo sokukhuluphala esiswini, ngokusho kweWorld Health Organisation (WHO). Lapho umuntu esefinyelele kuleli qophelo, kubhekwe ukuthi abe nengozi enkulu kakhulu yezinkinga zezokwelapha ezihambisanayo.

Abanye ochwepheshe bakholelwa ukuthi isilinganiso se-WHR kungenzeka sinembe kakhulu kune-BMI yokuhlola izingozi zezempilo. Abantu abadala abangaphezu kuka-15,000 bathole ukuthi abantu abane-BMI ejwayelekile kepha i-WHR ephezulu bebesengozini yokufa kusenesikhathi. Lokhu kwakuyiqiniso ikakhulukazi kwabesilisa.

Imiphumela isho ukuthi owesilisa one-BMI ejwayelekile angaba nesisindo esingeqile okhalweni lwayo olukhulisa kakhulu ubungozi bezinkinga zempilo.

Ucwaningo luthola kuphela ukuhlangana phakathi kwama-WHR ratios nokufa ngaphambi kwesikhathi. Akuzange kuhlolisise kahle ukuthi kungani amafutha esiswini ngokweqile engabulala kakhulu. Isilinganiso esiphakeme se-WHR singaphakamisa isidingo esiphuthumayo sokudla kanye nokwenza ngcono indlela yokuphila.

Lokho kusho ukuthi isilinganiso se-WHR asilona ithuluzi elihle kuwo wonke umuntu, kufaka phakathi izingane, abesifazane abakhulelwe, nabantu abafushane kunesilinganiso.

Isilinganiso sesinqe ukuya ekuphakameni

Ukukala isilinganiso sakho sokhalo ukuya ekuphakameni kungenye indlela yokubona ukukala amafutha amaningi ngokweqile maphakathi.

Uma isilinganiso sakho sokhalo singaphezu kwengxenye yobude bakho, ungaba sengozini enkulu yokugula okuhlobene nokukhuluphala okufana nezinkinga zenhliziyo nemithambo yegazi nokufa ngaphambi kwesikhathi. Isibonelo, umuntu onobude obungu-6 ubude angaba nesinqe esingaphansi kwamayintshi angama-36 nalesi silinganiso.

yamadoda nabesifazane abadala bathole ukuthi isilinganiso sesinqe ukuya ekuphakameni kungaba yinkomba engcono yokukhuluphala kune-BMI. Ucwaningo oluningi luyadingeka ukuqhathanisa amanani amakhulu abantu afaka ukwehluka okuningi eminyakeni yobudala nobuzwe.

Amaphesenti amafutha omzimba

Njengoba ukukhathazeka kwangempela ngesisindo somzimba empeleni kumayelana namazinga angenampilo amafutha omzimba, kungakuhle ukuzama ukubala amaphesenti omzimba wakho. Kunezindlela ezahlukahlukene zokwenza lokhu, kepha indlela engcono kakhulu ukusebenza nodokotela.

Ungasebenzisa amathuluzi asekhaya ukuzama ukucacisa amaphesenti omzimba wakho, kepha odokotela banezindlela ezinembe kakhulu. Kukhona nezibalo ezithile ezisebenzisa imininingwane efana ne-BMI yakho kanye neminyaka yakho yobudala ukuthola iphesenti lamafutha omzimba, kodwa azinembile ngokungaguquguquki.

Gcina ukhumbula ukuthi amafutha angaphansi kwesikhumba (abizwa ngamafutha ezingane noma ukuthamba okujwayelekile emzimbeni) awakhathazi kangako. Amafutha omzimba anenkinga kakhulu agcinwa ezungeze izitho zakho.

Kungadala ukwanda kwengcindezi, okuholele ekuvukeleni emzimbeni. Ngalesi sizathu, ukukalwa okhalweni nokuma komzimba kungaba yizinto ezilula kakhulu neziwusizo kakhulu ukulandela.

Isinqe nesimo somzimba

Asazi ukuthi kungani, kepha ucwaningo lukhombisa ukuthi isisindo samafutha esiningi siyingozi kakhulu kunamafutha asatshalaliswa ngokulinganayo emzimbeni wonke. Umbono owodwa ukuthi zonke izitho ezibalulekile kumongo wakho zithintekile ngokuba khona kwamafutha esiswini amaningi.

Izakhi zofuzo zithonya ukuthi abantu bawagcina kuphi futhi kanjani amafutha omzimba. Yize lokho kungeyona into esingayilawula, kusengumqondo omuhle ukuzijwayeza ukudla okunempilo nokuvivinya umzimba ngangokunokwenzeka.

Ngokuvamile, amadoda maningi amathuba okuthi athuthukise amafutha omzimba okhalweni futhi abe nezilinganiso eziphakeme okhalweni. Kepha njengoba abesifazane beguga futhi ikakhulukazi ngemuva kokunqamuka kokuya esikhathini, ama-hormone enza ukuthi baqale ukwengeza isisindo esithe xaxa okhalweni lwabo.

Ngalesi sizathu, kungakuhle ukunaka ukuthi izingubo zakho zingena kanjani, kunokuhlola isikali, kusho uParrella. "Ukukala okhalweni kubaluleke kakhulu ekuhloleni ubungozi."

Okubalulekile

Ayikho indlela ephelele yokunquma isisindo sakho esifanele, njengoba kuya ngezici eziningi. Lezo zinto azibandakanyi kuphela amaphesenti omzimba wakho nokusatshalaliswa, kepha neminyaka yakho nobulili.

“Ngokuya ngesisindo umuntu aqala ngaso,‘ ekahle ’ingaba nezincazelo eziningi. Ukwehla kwesisindo somuntu ngamaphesenti ayisihlanu kuya kwayishumi kumuntu kubaluleke kakhulu kwezempilo, futhi kungathuthukisa izingozi zezempilo, ”kusho uParrella.

Futhi, izinto ezinjengokukhulelwa zingenza amathambo akho nemisipha yakho isinde futhi ikhululeke ukwamukela isisindo esengeziwe. Kulezi zimo, isisindo esinempilo sakho singaphakama kunendlela ocabanga ngayo ukuphendula ngemisipha namathambo aphilile owatholile.

Uma ukhathazekile ngokuqina komzimba kanye nekhwalithi yempilo, khuluma nodokotela wakho ngokuqala uhlelo lokudla nokuzivocavoca umzimba.

"Umzimba wakho uzozinza ngesisindo esikulungele kakhulu, uma unendlela yokuphila enempilo," kusho uParrella.