Thola Ukuhamba Ukuvimbela Isifo Sikashukela, Ukukhuluphala Nezinkinga
Kwenzekani uma uhlala phansi futhi ungatholi isilinganiso somsebenzi wansuku zonke? Uphakamisa ingozi yokukhuluphala futhi uthuthukise isifo sikashukela sohlobo lwesibili. Uma une-type 2 yesifo sikashukela, usengozini enkulu yesifo senhliziyo, isifo sohlangothi , isifo sezinso, izinkinga zamehlo, nezinkinga zonyawo nesikhumba.
I-World Health Organization ithi impilo yokuphila yangomunye ingenye yezimbangela eziyisikhombisa zokufa nokukhubazeka.
Ibulala abantu abangu-300 000 ngonyaka ngaphambi konyaka e-United States kuphela. Lezi zifo zibangelwa isifo senhliziyo - into lapho abantu abanesifo sikashukela kanye nama-prediabetes abasengozini enkulu kunazo zonke.
Sibutsetelo
Enye indlela yokugcina isisindo esinempilo noma ukwehlisa isisindo ngukuzivocavoca. I-CDC ne-American College of Sports Medicine batusa ukuthi abantu bahlanganyele ekusebenzeni ngokomzimba okulinganiselwe okungenani imizuzu engama-30 ngosuku, okungenani izinsuku ezinhlanu ngesonto. Kodwa ngaphansi kwengxenye yabantu baseMelika bathola inani elinconywayo lokusebenza ngokomzimba, ngokusho kocwaningo lwe-CDC. Okubi kakhulu? I-25% engenayo ingatholakali nhlobo umsebenzi.
Izingane azihambisani kahle, noma. Isikhathi esengeziwe esichithwa ngethelevishini, amakhompiyutha, imidlalo yevidiyo, amafoni omakhalekhukhwini kanye nomsebenzi wesikole kusho isikhathi esincane sokuhambahamba nokudlala ngaphandle. Ngokusho kweNational Center for Health Statistics, kusukela ngo-1976, inani labantwana abakhulu ngokweqile e-United States liye laba kathathu.
Ngokweqile, lokhu kusho ukuthi namuhla abantwana abangaphezu kweyedwa kwabayisithupha abaphakathi kweminyaka engu-12 kuya ku-19 banamandla ngokweqile futhi basengozini yezinkinga zempilo.
Indima Yokuzivocavoca
Ukugcina isisindo sakho ngokulingana nokuphakama kuyindlela ephumelelayo yokulawula isifo sikashukela. Ngokusebenzisa imizuzu engama-30 nje ngosuku, izinsuku ezinhlanu ngesonto, abantu bangavimbela ama-prediabetes ukuba abe uhlobo lwesifo sikashukela.
Uma umuntu usuphethe uhlobo lwesifo sikashukela sesibili, inani elifanayo lokuzivocavoca lingabasiza ukunciphisa izingozi zempilo nokuthuthukisa ukulawula isimo sabo.
Ukudla kwehlelwa yizinhlanganisela - enye yazo i-glucose - bese ikhishwa egazini legazi. Ama-pancreas akhipha i-insulin, evumela ukuthi i-glucose ingene amaseli njengomthombo wamandla. Lapho abantu bengasebenzi, imizimba yabo ayikwazi ukusebenzisa i-insulin ngempumelelo. Lokhu kuthiwa yi-insulin ukumelana noma ukuzwela kwe-insulin. Uma lokhu kwenzeka, ama-pancreas athumela i-insulin engaphezulu ukuze asize, kodwa esikhundleni sokuguqula ukudla, kugcina okungaphezu kwamafutha. Lokhu kubangela ukwanda kwamazinga kashukela egazi futhi kungaholela ohlotsheni lwesifo sikashukela 2.
Ucwaningo lubonise ukuthi ngisho nesinye isikhathi sokusebenza komzimba kungasiza ekuthuthukiseni ikhono lomuntu lokusebenzisa i-insulin. Kodwa-ke, umphumela uhlala emahoreni angu-12 kuya kwangu-48 kuphela, okusho ukuthi umsebenzi owenziwe njalo odingekayo ukuze ugcine i-insulin isebenza ngokuphumelelayo.
Ukuhlola Izingozi Zempilo
Udokotela angasiza abanesifo sikashukela ukuba bahlole indlela yabo yokuphila kanye nempilo yonke. Indlela esheshayo yokuthola isifinyezo sezinga lomngcipheko wezempilo ngukulinganisa inkomba yomzimba womzimba (BMI) nobukhulu bomlenze.
I-BMI isilinganiso samafutha omzimba omzimba esekelwe ukuphakama nesisindo.
Amaphesenti angu 18.5 kuya ku-24.9 acatshangwa ngaphakathi kobubanzi obujwayelekile. Amaphesenti angu-25 akhombisa ubungozi obandayo futhi amaphuzu angu-40 nangaphezulu abonisa ingozi ephezulu kakhulu.
Ucwaningo lwakamuva lubonisa ukuthi ubukhulu bezinwele bungaba uphawu olubaluleke kakhulu lwezingozi zempilo kune-BMI. Isikhumba esikhulu sisho amanye amafutha esiswini, okubeka umuntu engozini enkulu ye-type 2 yesifo sikashukela. Ngokuvamile, amadoda kufanele asebenze ebukhulu besisindo esingama-intshi angu-35 noma ngaphansi futhi abesifazane kufanele basebenze ubukhulu bomzimba wamasentimitha angu-32 noma ngaphansi.
Indlela Yokuqalisa Ngomsebenzi Wokwenyama
- Hlola kuqala udokotela ukuthuthukisa isimiso somsebenzi ophephile.
- Phuza amanzi amaningi.
- Yenza okuthile ngenkathi ubukela iTV, ukuthumela imiyalezo, noma ukusebenzisa ikhompyutha noma ithebulethi; phakamisa izinsimbi zesandla noma umlenze uvusa.
- Dlala ithegi noma ezinye imidlalo zangaphandle nomndeni nabangane.
- Thatha inja yomndeni (noma inja yomakhelwane) ngezinyawo ezide.
- Thatha izitebhisi esikhundleni se-elevators ne-escalators, futhi uhambe lapho kunokwenzeka khona.
- Thola i-pedometer noma ibhande lokuzivocavoca bese ubeka umgomo wansuku zonke.
Amathiphu abasebenzi baseHhovisi ukuba basebenze kakhudlwana
- Sebenzisa isikhathi sokudla sasemini uhamba noma ku-gym.
- Hamba uye endlini yokudlela indlela ende.
- Paka imoto kude nomnyango wangaphambili.
- Ibhayisikili noma uhambe uye emsebenzini.
- Hamba emahhovisi osebenza nabo esikhundleni sokuthumela imiyalezo, ukubiza noma ukuthumela ama-e-mail.
Amathiphu wezingane ze-Active Play
- Zama umdlalo wevidiyo womdanso.
- Ukunikela ukuhamba inja yomakhelwane (okungase kube yindlela enhle yokuthola imali encane)
- Hlola indawo ngezinyawo (cela abazali kuqala imvume)
- Hamba ukugibela ibhayisikili noma uhambe nabangani.
- Sebenzisa intambo yokuqaqa.
- Joyina iqembu esikoleni.
"Bheka njengendlela yokulondoloza umhlalaphansi," kusho uBrian Konzelman, umqeqeshi oqinisekisiwe, wezemidlalo kanye nomsunguli we-Living Strong Fitness Training eWaco, eTexas. "Ukuzivocavoca ukutshala izimali esikhathini esizayo, impilo yakho nokuqina kwakho."
Imithombo:
Indlela Yokuphila Yokuzijabulisa: Inkinga Yomphakathi Yomphakathi Wonke. "Hambisa Impilo. I-World Health Organization. 2 Septhemba 2007.
Manson, JoAnn, Patrick Skerrett, Philip Greenland, noTheodore VanItallie. "I-Pandemics Esandayo Yokukhuluphala Nokudla Kwezokuphila." I-Archives of Medicine yangaphakathi. 14.3 (2004): 249-258. 2 Septhemba 2007.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Umsebenzi Wezemvelo Nempilo Yomphakathi. Incomo Ebuyekeziwe Yabantu Abadala Abavela E-American College of Sports Medicine American Heart Association . " Ukujikeleza. 2007 Aug 1.
Umsebenzi womzimba kubalulekile, ngo-Ephreli 9, 2015. I-American Diabetes Association, ifinyelelwe ngo-2/3/16.