Ukuvimbela Ukukhuluphala
Njengemibandela eminingi engapheli, ukukhuluphala cishe kuvinjelwe ngokuphelele. Futhi izindaba ezinhle ukuthi akuthathi lutho oluyimfihlakalo noma oluyinkimbinkimbi ukuvimbela ukukhuluphala; Ukulandela umkhondo wokuphila okunempilo ngokuvamile kuzokwenza iphutha.
Njengebhonasi eyengeziwe, eziningi, uma kungezona zonke, amasu okuvimbela ukukhuluphala kuzokusiza ukuthi ulahlekelwe isisindo uma usuvele ukhuluphele ngokweqile noma ukhuluphele kakhulu .
Izimiso eziyisisekelo zokudla okunempilo
Ngokulandela izimiso ezithile eziyisisekelo zokudla okunempilo , uzokuvimbela inzuzo yesisindo esiningi nokukhuluphala.
Uzonciphisa ingozi yakho nezinye izifo ezingapheli ezifana nesifo senhliziyo, isifo sikashukela, nomdlavuza.
Eyokuqala yalezi zimiso ukugxila ekutheni okungenani ukudla okuyisihlanu kuya kweziyisikhombisa zezithelo nemifino yonke imihla. Izithelo nemifino zakha ukudla okuphansi kwekhalori. Umbiko we-World Health Organization (WHO) uthe kunobunye obufakazelayo bokuthi ukudla izithelo nemifino kuncipha ingozi yokukhuluphala.
Uma kuqhathaniswa nokudla okuphezulu kwekhalori njengokudla okusetshenzisiwe okuphezulu ushukela namafutha, izithelo nemifino akunamathuba okuba nomthelela ekukhulupheni ngokweqile noma ngokweqile.
Futhi, ngoba ziqukethe ama-fiber aphezulu kanye nezinye izakhi, zihlotshaniswa nengozi ephansi yesifo sikashukela ne- insulin ukumelana . Ngezizathu ezifanayo, zenza abantu bazizwe begcwele ngamakhalori ambalwa, ngaleyo ndlela basiza ukuvimbela ukuzuza kwesisindo.
Esinye isimiso sokudla okunempilo esizokwenza ukuvimbela ukukhuluphala ngokweqile kodwa ezinye izifo ezingapheli ezifana nomdlavuza ukugwema ukudla okucwengisisiwe nokucutshungulwa, okufana nokudla okuphulukisiwe noma okusetshenzisiwe .
Ukudla okucutshungulwe kakhulu, njengokudla okumhlophe nokudla okunamakhokhi amaningi, kukhona umthombo ovamile wamakhalori angenalutho, futhi lawo makhalori angakwazi ukufaka ngokushesha.
Ngaphakathi kwemigqa efanayo, kubalulekile ukugcina ukudla kwakho kokushukela ushukela . I-American Heart Association itusa ukuthi ukungenisa ushukela angeke kudlulele amathisipuni ayisithupha nsuku zonke abesifazane nabashukela ayisishiyagalolunye nsuku zonke amadoda.
Imithombo emikhulu yetshukela eyenezelwe ukugwema ihlanganisa ukuphuzwa okuyishukela, kufaka phakathi ama-sodas namandla noma iziphuzo zezemidlalo; ama-dessert okusanhlamvu afana nama-pie, amakhukhi, namaqebelengwane; iziphuzo zezithelo (okuyinto engeke ibe yi-100% yejusi yezithelo); i-candy; futhi uketshezi lobisi olufana ne-ayisikhilimu.
Okunye okubalulekile ekudleni okunempilo ukuphuza amanzi amaningi futhi ugweme ukuphuzwa okuyishukela njengama-sodas kanye neziphuzo zezemidlalo.
Okokugcina, qiniseka ukuthi ugwema amafutha angenampilo (amafutha agcwele) futhi ugxila emithonjeni yamafutha enempilo (amafutha e-monounsaturated nama-polyunsaturated), afana ne-avocados, amafutha omnqumo, namantongomane emithi.
Ukuthola ukuvivinya umzimba okwanele
Imikhombandlela eminingi kazwelonke nakwamanye amazwe incoma ukuthi umuntu omdala omncane uthole okungenani imizuzu eyi-150 yokusebenza ngokomzimba ngesonto ngalinye.
Lokhu kusho okungenani imizuzu engama-30 ngosuku ngezinsuku ezingu-5 zesonto.
Kungcono ukuthi uhlale usebenza ngokugcwele usuku lonke, kungakhathaliseki ukuthi usebenzisa idesksi elimi, uthatha amaphuphu amaningi okulula, noma uthole izindlela zokusebenza ekuhambeni kwemihlangano noma ezinye izindlela zokuhamba kulo lonke usuku lwakho . Ucwaningo luye lwabonisa ukuthi ukuhlala ngokomzimba ngokuqhubekayo kungcono impilo yakho yonke kanye nokuvimbela ukukhuluphala.
Ucabanga ukuthi iyiphi indlela yokuzivocavoca engcono kakhulu ekuvikeleni inzuzo yesisindo? Ngokusho kokuhlaziywa kwesayensi yakamuva, kunendlela eyodwa elula kakhulu yokuzivocavoca ozokwenza zonke ezintathu ezingenhla (kukusiza ukuthi ulahlekelwe isisindo, sikusize uhlale uhamba, futhi usize ukuvimbela ukukhuluphala ngokweqile nokukhuluphala): ukuhamba okusheshayo.
Abacwaningi abahlaziye idatha kusukela ku-1999 Health Survey kusukela ngonyaka ka-1999 kuya ku-2012 banqume ukuthi ukuhamba okulula, okulula, okuhamba ngamaminithi angu-30 izinsuku ezinhlanu ngeviki kwakungcono ukugcina ama-pounds kunesikhathi esifanayo esichithwa ejimini.
Abacwaningi bathola ukuthi "abantu abahamba ngesivinini esisheshayo noma esheshayo cishe banesisindo esincane uma kuqhathaniswa nabantu abenza ezinye izinto."
Abacwaningi baphinde bathi "ubudlelwane phakathi kokusebenza ngokomzimba nesisindo kunamandla kwabesifazane nakwabantu abangaphezu kweminyaka engama-50."
Indima Yomdwebo Wendawo
Ucwaningo oluthile luye lwabonisa ukuthi indlela imiphakathi yethu nezinsimbi zomasipala ezidalwa ngayo zingadlala indima enkulu ekuvimbeleni ukukhuluphala. Kungakhathaliseki ukuthi uhlala noma uhlala endaweni eyakhekile, isibonelo, uzobona ukuthi kulula kanjani ukuba uhlanganyele emsebenzini ozuzisayo wokuhamba ngokuhamba njalo.
"Ukuvakashelwa komakhelwane" kubhekisela ukuthi kungenzeka kangakanani ukuhamba ezitolo zendawo, ezikoleni nasemapaki endaweni yakini.
Ungakwazi yini ukuya eresitolo kusukela lapho uhlala khona, noma kufanele ungene emotweni yakho ukuze uye esitolo?
Yini eyaziwa njengezimo ezisebenzayo zokuhamba-ukuhamba noma ukuhamba ngebhayisikili, isibonelo-zinezinzuzo ezinkulu zezempilo ezingaphezu kokushayela imoto nokukwazi ukuvimbela ukukhuluphala.
Eqinisweni, inhlangano entsha yokudalwa kwamadolobha eyaziwa ngokuthi i-New Urbanism ithuthukise ngezinhloso zokugqugquzela amadolobha anempilo kanye nemvelo, futhi idatha yakamuva ibonise ukuthi lokhu kuhamba kungathinta izinga lokukhuluphala nokukhuluphala.
Ukushaya ukucindezeleka
Ukucindezeleka okungapheli, ngokukhulisa amazinga we-hormone yokucindezeleka i-cortisol, kungaholela ekuzuzeni isisindo. Kungabangela nokukhetha okungalungile kokudla, njengoba i-cortisol namanye ama-hormone okucindezeleka angakhuphula "izifiso ze-carb" futhi ukucindezeleka okuningi kungenza kube nzima ukubonisa ukwahlulela okuhle namandla.
Melana nesifiso sokuphendulela utshwala, izidakamizwa, noma ezinye izinto zokuziphatha eziyingozi njengendlela yokubhekana nokucindezeleka. Kunalokho, kunezindlela eziningi ezinempilo zokushaya ukucindezeleka.
Ukuhamba ngezinsuku zonke kuyindlela enhle yokunciphisa ukucindezeleka, futhi njengoba kuphawuliwe ngenhla, ukuhamba okusheshayo kuyindlela engcono kakhulu yokuvivinya umzimba ukuvimbela ukukhuluphala, ngakho-ke uthole izinzuzo ezimbili ngaleyo ndlela.
Enye indlela yokusiza ekunciphiseni ukucindezeleka ukubandakanya ngokwenza njalo yoga, tai, noma ukuzindla. Kodwa omunye umsebenzi wokucindezeleka ukuthola nokulalela umculo oyithandayo.
Futhi ungagcini indima umngane wakho onomlilo angayidlala enkundleni yokucindezeleka. Ikhono lezilwane ezifuywayo ukuthi lisisindise liyingqayizivele; okungukuthi, ngemuva kwakho konke, kungani sinegama eliphelele lezilwane zokwelapha. Ucwaningo luye lwafumanisa nokuthi ukuba nesilwane kunganciphisa ukucindezelwa kwegazi, kanti nezinye izifundo zithole ukuthi izilwane ezifuywayo, ikakhulukazi izinja, zandisa izinga lakho lomzimba futhi zingakusiza ukuba uzuze inzuzo yesisindo.
Ukuthola Ukulala Okunene
Indima yokulala enhlalakahleni yonke ayikwazi ukuphelelwa yisikhathi. Lokhu kufinyelele emgomweni wokuvimbela ukukhuluphala, futhi.
Ucwaningo oluningi lubonise ukuthi amahora ayisikhombisa kuya kwangu-9 okulala okungaphazanyiswa ubusuku bonke kudingeke ukuba uzuze izinzuzo zezempilo zokulala okuhle, kubandakanya lezo ezihlobene nokuvimbela ukukhuluphala.
Ungaqiniseka kanjani ukuthi uthole isibalo esanele sokulala? Okokuqala, kufanele wenze okubaluleke kakhulu ohlelweni lwakho lwansuku zonke. Okwesibili, ukuhlanzeka okuhle kubuthongo kubaluleke kakhulu, ikakhulukazi uma unesifo sokulala .
Olunye ucwaningo luye lwathola ukuthi intsha noma abasha abasebekhulile abalala emasontweni angamaviki banamathuba amaningi okuba nesisindo ngokuhamba kwesikhathi.
Esicwaningweni sabantwana abangaba ngu-3 500 abalandelwa phakathi kuka-1994 no-2009 eSifundweni SeNational Longitudinal Study of Health Adolescent, abacwaningi babheka ukuthi izifo zokulala zingathinteka kanjani inkomba yomzimba womzimba (BMI) ngokuhamba kwesikhathi.
Abalobi bokutadisha bathole ukuthi "isikhathi sokulala sokuhamba kwesikhathi ngesikhathi sokusebenza, emahoreni, kusukela ebusheni kuya ekubeni umuntu omdala kuhlotshaniswa nokwanda kwe-BMI ngokuhamba kwesikhathi."
Lokhu okutholayo akubonakali kunqunyelwe kwabasakhulayo kanye nabantu abadala. Kwesinye isifundo, abacwaningi bathola ukuthi ukulala okuphuthumayo, ngakho-ke ubuthongo obunzima ebusuku, izingane ezineminyaka engu-4 ubudala kanye nezingane ezineminyaka emihlanu ubudala zaholela ekutheni kube nokukhuluphala ngokweqile ngokuhamba kwesikhathi. Ngokuqondile, abacwaningi bathole ukuthi izinkinga zokuba zikhuluphele zaziphakeme ezinganeni ezalala ngaphansi kwamahora angu-9.5 ubusuku bonke, kanye nabantwana abalala ngo-9: 00 ntambama noma kamuva.
I-takeaway lapha ukubeka isikhathi sokulala esivamile esikudala ngokwanele ukuvumela amahora ayisikhombisa kuya kwangu-9 okulala okungaphazanyiswa (ngaphezulu kwezingane), futhi unamathela kuwo.
Izwi elivela
Iqiniso lokuthi ukukhuluphala yisimo esingavinjelwa yizindaba ezinhle. Ngokuqaphela imikhuba eyisisekelo nsuku zonke nangokunamathela endleleni yokuphila enempilo, ungakwazi ukugwema ukukhula ngokweqile. Futhi uma usuvele ukhuluphala noma ukhuluphele ngokweqile, ukuguqula impilo enempilo kuzokusiza ukuthi ulahlekelwe isisindo. Nakuba kungase kube inselele ngezinye izikhathi, luhambo olufanelekile ukuthatha.
Imithombo:
I-Asarnow LD, uMcGlinchey E, i-Harvey AG. Ubufakazi bokuthi kungenzeka ukuxhumana phakathi kokulala nokuguqulwa kwenkomba yomzimba womzimba. Ukulala . 2015; 38: 1523-7.
Coleman KJ, Rosenberg DE, Conway TL, uSallis JF, et al. Umsebenzi womzimba, isimo sesisindo, kanye nezici zomakhelwane zezinja ezihamba phambili. I-Med Prev . 2008; 47: 309-12.
I-Flint E, i-Cummins S, i-Sacker A. Izinhlangano phakathi kokuhamba okusebenzayo, amafutha omzimba, nesikhombiso somzimba womzimba: isuselwa kubantu, isifundo se-cross sectional e-United Kingdom. BMJ . 2014; 349: g4887.
Nkosian G, Pakrashi D. Yenza yonke imisebenzi "isisindo" ngokulinganayo? Yeka ukuthi imisebenzi ehlukene yezinto ezibonakalayo ihluke kanjani njengezibikezelo zesisindo. I-Risk Anal . 2015 Meyi 20.
I-Scharf RJ, i-DeBoer MD. Ukulala isikhathi nokuzuza kwesisindo isikhathi eside ezinganeni ezine-4 no-5 ubudala. I-Pediatr Obes . 2015; 10: 141-8.
I-World Health Organization. Ishidi lwazi: ukukhuthaza ukusetshenziswa kwezithelo nezitshalo emhlabeni jikelele.