Wonke umuntu uyazi ukuthi ukukhuluphala kunempilo. Kuyinto yolwazi olujwayelekile ukuthi bambalwa abazophuma emlenzeni noma yiziphi izinzuzo zokukhuluphala. Kodwa, wayazi yini ukuthi ukugula ngokweqile kuyingozi yokufa kwesifo? Lesi simo yilokho abacwaningi bezokwelapha abaye bathi 'ukukhuluphala ngokweqile.' Kuvele ukuthi ngemva kokushaywa yisifo, iziguli ezikhulu kakhulu, okungenzeka ukuthi zinomdlavuza kunabantu abanobunzima obuvamile endaweni yokuqala, kungenzeka nje ukuba zisinde futhi ziphume esibhedlela ukuze zibuyele ekhaya njengabantu abasindayo besisindo esivamile.
Kodwa-ke, ngokumangalisa ukuthi labo abanesisindo esiphansi kakhulu bangase bafe ngenxa yokushaywa isisindo kunesisindo sabo esivamile noma abangaphezu kokukhululeka.
Kuyini Ukunciphisa umzimba?
I-underweight ichazwa ngokuthi ine-index mass mass (BMI) engaphansi kuka-18.5. Lokhu kusho ukuthi umuntu omdala ongaphansi kuka-4ft 8 amasentimitha angacatshangwa ukuthi angaphansi kwesisindo uma engaphezu kwamakhilogremu angu-6 angaphansi kwesisindo sakhe esihle, kanti umuntu omdala onama-intshi angu-5 kuya ku-7 angacatshangwa ukuthi unesisindo esiphansi uma engaphezu kwamakhilogremu angu-10-12 okungaphansi kwesisindo sakhe somzimba esihle. Umuntu omude kufanele abe ngaphezu kwamakhilogremu angu-12 ngaphansi kwesisindo sakhe somzimba esihle sokubhekwa njengesisindo esiphansi.
Uma ufuna ukwazi ukuthi ulingani ngokwezibalo zomzimba womzimba, ungabala inkomba yakho yomzimba wakho ngokuhlukanisa isisindo sakho ngamakhilogremu ngenombolo oyitholayo uma ubeka ukuphakama kwakho ngamasentimitha. Wena wandezela leyo nombolo ngo-703 ukucacisa inkomba yakho yomzimba womzimba. Kodwa, kunezindlela ezisheshayo zokwazi umthamo wakho womzimba wakho ngokufaka ukuphakama kwakho nesisindo sakho kwesinye sezibalo eziningi ze-BMI ezitholakalayo ku-intanethi!
Kungani Ukunyuka Ngaphansi Kunomthelela Wokufa Ngezinhlungu?
Kunezizathu eziningana zokuthi ukugcoba umzimba kungabangela ukufa ngemuva kwesifo. I-stroke ngokwayo ingenye yezimpi ezicindezela kakhulu umzimba wakho ozobhekana nazo. Emva kokushaywa yisifo, umzimba kufanele ubeke impi enkulu yokuphulukisa.
Udinga i-toolkit yezakhi - okufaka amavithamini, amaminerali, ama-carbohydrate, amaprotheni namafutha agciniwe ukuze ukhiphe leyo nselele yokukhanda inqubo yokukhuphuka.
Iningi labantu lisinda ngemuva kokushaywa yisifo. Eqinisweni, amaphesenti angu-88 alabo ababhekana nesifo sohlangothi bayaphila, ngisho noma kukhona ukukhubazeka okusele. Kodwa umzimba womuntu udla ukutholakala okukhulu kwemithombo yokudla okunomsoco ukuze usinde futhi ululame ngemva kokushaywa yisifo. Lezo zinqolobane aziveli emabhodleleni aluhlaza okweluhlaza okweluhlaza okweluhlaza okweluhlaza okweluhlaza okwesibhakabhakeni, kodwa amingi avela emzimbeni ngokwawo. Futhi lokho kungenye yezizathu zokuthi ukugcoba ngokweqile kuyinkinga. Abantu abangaphansi kwamandla omzimba abanalo izakhi zokwanela ukunqoba izinselele zomzimba zesifo.
Ungakugwema Kanjani Ukuba Ngaphansi Komzimba?
Iningi labantu elibhekene nokuqhathanisa ngokweqile lingayibheka lo mbuzo ongaqondakali. Kodwa, phakathi neminyaka, imikhuba yakho yokudla kanye namazinga omsebenzi, ukungasho ngamakhomoni akho, ingashintsha futhi ibangele ukulahlekelwa isisindo. Ukucindezeleka ngokuvamile kuvimbela ukufisa ukudla, okwenza izinto zibi nakakhulu.
Kubalulekile ukuqinisekisa ukuthi uthola amakholori anele futhi ukuthi unokudla okunomsoco ohlanganisa amavithamini, amaminerali, ama-carbohydrates, amaprotheni namafutha ahlukahlukene.
Uma unzima kanzima ukuzigcina ungaphansi kwesisindo somzimba, kufanele uqaphele ukuthi uyadla okwanele.
Uma udla inani elilinganayo lamakhalori futhi usengaphansi kwesisindo somzimba, kufanele uhlole nodokotela wakho ukuze ubone ukuthi unenkinga ye-hormonal njengenkinga yekhambi noma inkinga ye-malabsorption engase iphazamise umzimba wakho uthola amakholori ukusuka kokudla kwakho udle.
Uma ungadli ngokwanele, cabanga ngokungeza ezinye zalezi zinhlobo zokudla emanzini nokudla okunempilo ekudleni kwakho. Ngokuvamile, ukukhuluphala ngokweqile akuphilile. Kodwa bambalwa abantu abazi ukuthi ukungaphansi komzimba kunomonakalo emzimbeni futhi.
> Imithombo:
> Ukukhulelwa ngokweqile ngokuphazamiseka komzimba: umthelela ekufeni nokufinyelelwa okwesikhashana, i-Barba R, i-Marco J, i-Ruiz J, i-Canora J, i-Hinojosa J, i-Plaza S, i-Zapatero-Gaviria A , i-Journal of Stroke ne-Cerebrovascular Disease, ngo-Ephreli 2015
> Impact of Nutrition on Cirression and Cognition in Metabolic > Syndrome ,, > Mellendijk L, Wiesmann M 2 , Kiliaan AJ, Nutrients, November 2015