Ukuphulukana nobunzima Vs Ukulahleka kwamafutha: Yeyiphi impilo esempilweni kuwe?

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ukuba ucinga ukunciphisa umzimba kunye nokulahlekelwa ngamanqatha kuthetha okufanayo, kuya kufuneka wazi ukuba kukho umahluko omkhulu phakathi kwezi zimbini. Kungenxa yokuba kunqongophele ukuqonda malunga nokwahluka phakathi kwezi zinto zimbini, uninzi lwabantu alunakho ukufezekisa iinjongo zalo ezinqwenelekayo xa kufikwa ekufumaneni umzimba ogqibeleleyo ngokwazo.

Ubunzima bakho buquka ubunzima bamathambo akho, izihlunu, amalungu kunye nomxholo wamanzi emzimbeni wakho. Ke ukunciphisa umzimba kubandakanya ukuphulukana nobunzima bazo zonke ezi zinto. Ukuphulukana namanqatha, kwelinye icala, kuthetha ukuchitha amanqatha agcinwe emzimbeni wakho ^[1] .

Iinyani malunga noMzimba kunye nokuThoba umzimba

Ukunciphisa umzimba akuthethi ukuba umntu ulungile okanye usempilweni. Impilo yomntu ixhomekeke kumanqatha omzimba wakhe. Ubunzima bomzimba ubukhulu becala buqulathe ubunzima bamanzi iivenkile zomzimba wethu, kwaye ngenxa yoko, ii-carbohydrate zinakho ukubopha kunye nomxholo wamanzi omzimba kunye nokubangela ukutyeba. Yiyo loo nto ukutya amanqanaba asezantsi e-carbs kunokunceda ekulahlekeni kwesisindo ^[Mbini] .

Ngamanye amaxesha ukwehla kobunzima kunokukhokelela ekulahlekelweni bubunzima bemisipha obuye buyehlise umzimba kunye nokukhuthaza ukutyeba endaweni yoko ^[3] . Kubaluleke kakhulu kubantu abatyebe kakhulu ukuba basebenze rhoqo ukunciphisa umzimba kunye nokuma kakuhle. Kuya kufuneka bajonge ngakumbi ekulahlekelweni ngamafutha kwaye benze imithambo elungileyo engafanele ukubachaphazela kakubi.

Yeyiphi indlela eyiyo yokuLahla amafutha?

Isitshixo sokufezekisa injongo yakho ngokukuko kubandakanya ukuzivocavoca kwe-Cardio kunye nokuzilolonga kwamandla kulawulo lwakho lokuzilolonga ^[4] .

Ukuba wenza umthambo we-cardio wedwa ukunciphisa umzimba, kuya kuphumela ekulahlekeni kwezihlunu, kwaye kuphele kuchaphazela umzimba ngokungalunganga ngokuphelisa amandla kunye nenqanaba lomzimba. Kuya kunciphisa amanqanaba omzimba wakho kunye nokunciphisa ubunzima bakho bemisipha.

Kwelinye icala, ukuba ufuna ukuphulukana namafutha angafunekiyo emzimbeni wakho, kuya kufuneka ubandakanye uqeqesho lobunzima kunye ne-cardio kunye nokulala ngokufanelekileyo, okunokunceda ekwandiseni amandla omzimba wakho ^[5] . Kwinqaku yangoku, siza kujonga iindlela ezinempilo ezinokunceda ekulahlekelweni ngamafutha.

Ukuphalaza ubunzima ngendlela elungileyo

• Musa ukuncipha ngenxa yokuphelelwa ngamanzi emzimbeni : Ubunzima bakho buyancipha ukuba uhlala uphelelwe ngamanzi emzimbeni, kodwa oku akunjalo ngokwenene ukulahleka kwesisindo amafutha omele ukutshisa ahlala emzimbeni wakho. Ukwehla kobunzima ngenxa yokuphelelwa ngamanzi emzimbeni asiyondlela esisigxina yokunciphisa umzimba. Imisipha emzimbeni wakho iya kuncipha ngenxa yokunqongophala kokufuma ^[6] .
• Tshisa amafutha ngokufumana izihlunu: Eyona ndlela yokulahla amafutha emzimbeni wakho kukuqeqeshwa ngamandla. Amandla oqeqesho anceda ukuba ufumane imisipha kunye noncedo ekuphalazeni ubunzima ngaxeshanye. Ukwenza imithambo nje ye-cardio akwanelanga, ukuba uyeka ukwenza i-cardio uyakubuyisa kwakhona isixa esikhulu esilahlekileyo.
• Yiba sempilweni ngokulahlekelwa ngamafutha Eyona ndlela yokulahla amafutha emzimbeni wakho kukuphakamisa ubunzima. Ukuhlala ukhuselekile kwaye ufezekise injongo yakho yokunciphisa umzimba kunye nokwakha izihlunu ngokufanelekileyo kuya kufuneka ufumane umqeqeshi akukhokele ekwenzeni uqeqesho lwamandla ngendlela elungileyo ngaphandle kokonzakala ^[7] .
• Ukutya okufanelekileyo sisitshixo kubunzima bemisipha Ukutya okufanelekileyo okubandakanya inani elifanelekileyo leekhalori kunye nezondlo kubaluleke kakhulu kuwe xa uzama ukuthintela ukulahleka kwemisipha. Yitya ngokwenqanaba lomsebenzi kunye nobukhulu bomzimba wakho ^[8] . Bandakanya zonke iintlobo zeziqhamo kunye nemifuno, imifuno, ukutya okuziinkozo, iishubhu, ubisi kunye nenyama ekutyeni kwakho.

Ukuba Mncinci ngokuchasene nokuba sempilweni

U-Chandra Gopalan, imbaleki emiselweyo kunye ne-ultra-marathon yembaleki kunye neengcali zomzimba wongeza umbono wakhe ngumahluko phakathi kokubhitya nokuba sempilweni.

• Ukujonga ukubhitya ngaphandle akuthethi ukuba awugcini amanqatha ngaphakathi -Sibonile uninzi lwamalungu abonakala ebhityile kodwa anepesenti etyebileyo iphezulu kakhulu. Aba bafazi banomngcipheko ofanayo wezempilo njengomntu otyebileyo.
• Ukubhitya ayilotikiti lokutya nantoni na oyifunayo kwaye ungazilolongi -Abantu ababhityileyo banokufumana isifo sentliziyo kunye neswekile njengathi sonke ukuba abayiphathi kakuhle imizimba yabo.
• Ukutyeba kakhulu akuthethi ukuba awufanelanga -Ukulunga kuthetha ukunyamezela kunye namandla. Kuthetha ukuba sempilweni yokwenza imisebenzi yomzimba kwaye uyonwabele. Ukutyeba kakhulu kunokuthetha ukuba ubunzima bemisipha kwaye akusoloko utyebile emzimbeni.
• Ukutyeba kakhulu kunokuba yingozi kanye njengokuba kunzima kakhulu -Ukuba mncinci kakhulu kunxulunyaniswa nemingcipheko efana nobunzima bemisipha ephantsi, amajoni omzimba aphantsi, i-anemia, i-osteoporosis, ukulahleka kweenwele, kunye namaxesha angaqhelekanga.

Kwinqaku lokugqibela ...

Ukuzama ukunciphisa ubunzima bakho endaweni yokulahlekelwa ngamanqatha kunokuba neziphumo ezibi ezahlukeneyo emzimbeni wakho. Ukutya ngendlela engalunganga kunye nokutya okungafanelekanga akunakunceda ufezekise umzimba ophilileyo, kodwa endaweni yoko, kunciphisa ukusebenza kwakho ngokomzimba, ukomelela kunye nokuqina kunye nendlela yokuguga ngaphambi kwexesha kunye namanqanaba okwehla komzimba ^[9] .

Ngokubandakanya isondlo esifanelekileyo kunye nokuzilolonga, umntu unokukhuthaza ilahleko enempilo enokuthi incede ekuphuculeni ukomelela, ukomelela kunye nokusebenza komzimba ^[10] . Inceda ekuphuculeni ukungakhuseleki komzimba kwaye kuthintele ukuqala kwezifo ezahlukeneyo.

1. [1]UAllison, D. B., Zannolli, R., Ukholo, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Ukwehla kobunzima kunye nokulahleka kwamafutha kunciphisa konke okubangela inqanaba lokufa: iziphumo ezivela kwizifundo ezibini ezizimeleyo zeqela. Ijenali yaMazwe ngaMazwe yokukhuluphala, 23 (6), 603.
2. [Mbini]I-Turcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo ‐ Andreis, I. A., ... kunye noBosello, O. (1997). Unxibelelwano phakathi kokulahleka kobunzima, ukuhanjiswa kwamafutha omzimba kunye neehomoni zesini kubasetyhini abatyebe kakhulu ngaphambili nangasemva. Ijenali yamayeza angaphakathi, 241 (5), 363-372.
3. [3]IHjorth, M.F, Blædel, T., Bendtsen, L.Q., Lorenzen, J. K., Holm, J. B., Kiilerich, P., ... & Astrup, A. (2019). Umlinganiselo we-Prevotella-to-Bacteroides uqikelela ubunzima bomzimba kunye nokuphumelela kokulahleka kwamafutha kwizidlo zeeveki ezingama-24 ezahluka ngokwakhiwa kwe-macronutrient kunye nefayibha yokutya: Iziphumo ezivela kuhlalutyo lwasemva kwe-hoc. Ijenali yaMazwe ngaMazwe yokuTyeba kakhulu, i-43 (1), 149.
4. [4]UMcDowell, K., Petrie, M., Raihan, NA, kunye noLogue, J. (2018). Iziphumo zokulahleka kwesisindo ngabom kwizigulana ezinokutyeba kunye nokusilela kwentliziyo: uphononongo olucwangcisiweyo. Ukuphononongwa ngokutyeba kakhulu, 19 (9), 1189-1204.
5. [5]UQuist, J. S., Rosenkilde, M., Petersen, M. B., Igrama, A. S., Sjödin, A., kunye neStallknecht, B. (2018). Iziphumo zokuhamba ngokusebenzayo kunye nexesha lokuzilolonga ekulahlekelweni kwamafutha kubafazi nakumadoda atyebe kakhulu kunye nokukhuluphala: ityala elilawulwa ngokungahleliwe. Ijenali yaMazwe ngaMazwe yokuTyeba kakhulu, i-42 (3), i-469.
6. [6]URobert, C. (2019). Ukuphulukana nobunzima Iingcebiso ngokutya 2 Ukuphulukana nokutya kwePrincples. pdf.
7. [7]I-Kays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... kunye neZimmers, T. A. (2018). Iintlobo ezintathu ze-cachexia phenotypes kunye nefuthe lamafutha-kuphela kwilahleko ekusindeni kunyango lwe-FOLFIRINOX yomhlaza wepancreatic. Ijenali ye-cachexia, sarcopenia kunye nesihlunu, 9 (4), 673-684.
8. [8]UMcDowell, K., Petrie, M., Raihan, NA, kunye noLogue, J. (2018). Iziphumo zokulahleka kwesisindo ngabom kwizigulana ezinokutyeba kunye nokusilela kwentliziyo: uphononongo olucwangcisiweyo. Ukuphononongwa ngokutyeba kakhulu, 19 (9), 1189-1204.
9. [9]U-Lee, P. C., Ganguly, S., kunye noGoh, S. Y. (2018). Ukwehla kobunzima obunxulunyaniswa ne-sodium ‐ glucose cotransporter-2 inhibition: uphononongo lobungqina kunye neendlela ezisisiseko. Ukuphononongwa ngokutyeba kakhulu, 19 (12), 1630-1641.
10. [10]UKatan, M.B, Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., kunye noDe Vries, J. H. (1988). Ukudibana kokuphendula komntu ngamnye kwi-cholesterol yokutya kunye nokutya okunamafutha ebantwini. Ijenali yophando lwe-lipid, 29 (7), 883-892.

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