Ukulahlekelwa Isisindo Kubalulekile Kubantu abane-Arthritis
Amajoyini Okugqoka Isisindo Ukuthwala Umthwalo
Ukweqisa ngokweqile, ngisho nokulinganisela, kuthinta amalunga wokugqoka futhi kungandisa ubuhlungu obuhambisana ne- arthritis. Ucwaningo luye lwabonisa ukuthi, lapho uhamba, izinkalo, amadolo, nezinyawo zithwala izikhathi ezintathu kuya kwezi-5 ngesisindo somzimba esiphelele somuntu. Kuwo wonke amakhilogremu umuntu ukhuluphele kakhulu, amakhilogremu amathathu kuya kwangu-5 wesisindo esingeziwe afakwa emadolweni ngalinye ngesikhathi ehamba.
Ngokuphambene nalokho, ukulahleka kwesisindo samaphilisi ayishumi kunciphisa amakhilogremu angu-30 kuya kwangu-50 okucindezela okwengeziwe emajoyini.
Kubantu abane-arthritis, amakhilogremu engeziwe athengisa amalunga futhi aholele ukuvuvukala nobuhlungu obukhulu. I-osteoarthritis, uhlobo lokugaya i-arthritis, lokugqoka nokulala, luvame kakhulu kubantu abakhuluphele ngokweqile. Ucwaningo luye lwabonisa ukuthi ukulahlekelwa isisindo esinciphisa isisindo sokwenza i-osteoarthritis yamadolo. Ukulahlekelwa isisindo kungasiza ekunciphiseni ukuqhuma kwe-arthritis, futhi.
Imihlahlandlela Yokulahlekelwa Isisindo
Ukuphakama kwendabuko kanye namashadi wesisindo akusasetshenziselwa imihlahlandlela kazwelonke yezemfundo (NIH) yencazelo kanye nokwelashwa kokukhuluphala ngokweqile nokukhuluphala. Ukuhlolwa kokuqhathanisa ngokweqile kubheka:
- inkomba yomzimba womzimba (BMI)
- isisindo somzimba
- izici eziyingozi ezifweni
- izimo ezihlobene nokukhuluphala
I-BMI ilingana nesisindo somuntu ngamakhilogremu ahlukaniswe ukuphakama kwawo ngamasentimitha angama-square, wanda ngo-704.5.
Ukuqhathaniswa ngokweqile kuchazwa njenge-BMI yamaphesenti angu-27.3 noma ngaphezulu kwabesifazane nabangu-27.8 noma ngaphezulu kumadoda. Ukukhuluphala kuthiwa yi-BMI engama-30 noma ngaphezulu. I-BMI engama-30 cishe ilingana namakhilogremu angu-30 ngokweqile.
- Indlela Yokulinganisa I-Body Mass Index (BMI) ne-Waist Circumference
Amathiphu Okuphumelela Kokulahlekelwa Isisindo
Uma ucabangela isisindo sokulahlekelwa kwesisindo kanye nokudla kufanele kube nokucabangela futhi okuyiqiniso.
Ukudla kwamafayili kanye nezinhlelo zokulahlekelwa kwesisindo esisheshayo akuzona nje okungenangqondo kuphela kodwa kungabi nempilo, kungalingani futhi kuchithe umzimba wezakhi zomzimba ezibalulekile. Kulinganiselwa ukuthi amaphesenti angu-95% we-dieters alahlekelwa isisindo ngokudla okusheshayo kokudla kwesisindo abuyele isisindo ngaphakathi konyaka. Ifomula ilula. Ukuze ulahlekelwe isisindo, kufanele ushise ama-calorie ngoku:
- ukunciphisa ukudla okudliwayo
- Ukwandisa amandla okusuka ngokuzivocavoca njalo
Kunconywa umsebenzi owenziwe ngokomzimba oningi noma zonke izinsuku zesonto. Ngaphandle komnikelo walo ekulahlekelweni kwesisindo, ukuvivinya umzimba:
- kuqinisa amalunga namathambo
- unciphisa ukucindezelwa kwegazi
- ithuthukisa isimiso senhliziyo
Ukuhamba ngamamayela kushisa cishe ama-khalori angu-100. Ukutshala imizuzu engama-30 kuya kwezingu-45, ukubeka amaqabunga ngamaminithi angu-30 neminye imisebenzi ejwayelekile evutha amakholori angu-150.
- Yini eyenza abantu abane-Arthritis ngokweqile?
Yidla ukudla okulinganisela njalo
Kunconywa ukuthi abantu badle ukudla okuneempilo ezintathu, okunomsoco futhi bagweme okungenampilo phakathi kokudla okudliwayo. Kunconywa ukuthi unciphise amafutha okudla futhi ukhumbule izidingo zokudla okunempilo, njenge:
- i-calcium
- i-zinc
- i-potassium
- fiber
- amavithamini D, B12, no-E
Ukusika ama-caloric ngama-kilojoule angu-500 ngosuku nsuku zonke kuzoholela ekulahlekelweni kwesigidi ngesonto. Isikhathi esinqunyiwe sokuncishiswa kwe-10% esisisindo somzimba izinyanga ezingu-6 zokwelapha, ngokulahlekelwa amaphilisi angu-1 kuya kwangu-2 ngesonto.
- Izinkolelo ezivamile mayelana nokulahlekelwa kwesisindo, ukudla okunomsoco nokudla
Amathiphu okudla okunempilo
Iseluleko sokudla okunempilo:
- Yidla kuphela ukusikeka okunamandla kokudla okubomvu ngamanani amancane, noma akukho nyama ebomvu nezinkukhu nenhlanzi njengenye indlela.
- Nciphisa amafutha nesikhumba.
- Pheka ngokuhambisa, ukugcoba, ukubhaka, noma ukukhipha microwaving; gwema ukuthosa.
- Yidla izinyosi ezingekho amafutha ne-yogurt; i-yogurt efriziwe esikhundleni se-ayisikhilimu; uphuze ubisi noma u-1% ubisi.
- Ukudla kwesitashi kunempilo futhi kunelisayo njengokudla isinkwa, irayisi, amazambane, kanye ne-pasta; Ungangezi ama-sauces noma ibhotela.
- Ama-Chips, amakhukhi, amaqebelengwane, amapayipi kumele athathe indawo yezithelo, imifino kanye nokudla okuphansi kokudla okuphansi.
- Sebenzisa izinongo / amakhambi ukunambitheka ukudla esikhundleni sebhotela nokugqoka okunzima.
- Hamba ukukhanya kwe-dessert njengekhekhe lokudla kwezingelosi, i-gelatin, noma isaladi lesithelo.
- Amanzi okuphuza iyinye ithiphu eliwusizo kulabo abazama ukunciphisa umzimba. Ukuphuza izibuko zamanzi angu-6 kuya kwangu-8 eziyisishiyagalombili ngosuku ngaphezu kokunye ukuphuza kunconywa. Amanzi okuphuza omabili aphilile futhi asiza ekunciphiseni ukudla.
- Amacebiso angu-12 okuqala ukudla ukudla okunempilo
Ukulinganisela Kuyinto Eyisisekelo Ekuphumeleleni Ukushisa Isisindo
Isihluthulelo sokuphumelela kwesisindo somzimba ukuthola ukulinganisela phakathi kokuzivocavoca nokudla okunempilo okungaholela ekwenzeni ukunciphisa ikhalori - kodwa ngezinga elizwakalayo, elingavamile ukuze ukulahlekelwa isisindo kulondolozwe ngendlela entsha yokuphila enempilo.
- Iseluleko Sabantu abane-Arthritis Mayelana Nokunciphisa Isisindo
Imithombo:
Ukuvuselelwa kokukhipha ngokweqile nokwehlisa umzimba, MedicineNet.com
Impilo Engcono Kunamaphilisi ayishumi kuphela, Reader's Digest, Okthoba 1997.