Paul Keller
Abo bafuna ukunciphisa umzimba ekwaluphaleni badla ngokuba nezizathu zempilo zokwenjenjalo. Ukutyeba ngomnye wabo. Ilimaza umzimba wonke, kodwa ngokuyinhloko inkqubo ye-cardiovascular system. Nangona kunjalo, ukunciphisa umzimba ebudaleni akulula. La macebiso anokunceda.
Kutheni ulahlekelwa ubunzima ngenxa yobudala?
Kukho izizathu ezivakalayo zokunciphisa umzimba njengoko ukhula. Kwaye abananto yakwenza neengcinga zobuhle. Ngenxa yokuba umngcipheko wokutyeba ukhula ngokukhula. Oku kuboniswe luphando lweRobert Koch Institute. Ngokuvisisana noko, ama-35 ekhulwini amadoda aphakathi kweminyaka engama-60 nama-69 ubudala atyebe ngokugqithiseleyo yaye ama-33 ekhulwini amabhinqa akweli qela lobudala. Phakathi kwe-70 ukuya kwi-79 yeminyaka ubudala, sele sele malunga neepesenti ze-42 zamadoda kunye ne-31 ekhulwini yabasetyhini.
Ukutyeba kakhulu kuthetha i-body mass index (BMI) engaphezulu kwe-30. Ubunzima obugqithisileyo buthanda izifo ezingapheliyo zenkqubo ye-cardiovascular system kunye namalungu kwaye ngomnye unobangela wezinye izifo ezininzi, ezifana noxinzelelo lwegazi oluphezulu okanye uhlobo lwe-2 yeswekile. Ngendlela, iipounds nje ezimbalwa kakhulu azikho ingxaki ebudaleni. Ngokuchasene noko, abantu abadala abatyebileyo ngokumodareyitha banogcino olungakumbi lokusinda kwizifo ezimandundu.
Ukutyeba ngokugqithiseleyo ebudaleni akubangelwa kukutya ngendlela engafanelekanga. Izizathu ezininzi zihlala zidlala kunye:
- Izifo ezifana ne-arthrosis okanye ubunzima bokuphefumla, umzekelo, qinisekisa ukuba abachaphazelekayo bahamba ngaphantsi.
- Utshintsho lweHormonal lukwasisizathu sokuba abantu ababebhityile kakhulu xa babebancinci batyebe ngokuthe ngcembe ukusuka kwiminyaka engama-40.
- Ukongezelela, i-metabolism iyancipha ngokukhula. Oku kuthetha ukuba umzimba udinga ukutya okuncinci ukuhlangabezana neemfuno zawo zamandla. Nabani na oqhubeka esitya izixa ezifanayo njengoko babesenza xa babebancinci baya kufumana ubunzima ngokuzenzekelayo.
Indlela yokunciphisa umzimba ngokufanelekileyo njengoko ukhula
Ngenxa yempilo, kunokuba nengqiqo ukulahlekelwa iikhilogram ezimbalwa. Kodwa ukunciphisa umzimba kusebenza njani ebudaleni? Kwaye ngaphezu kwakho konke: kusebenza njani ukunciphisa umzimba ebudaleni? Ukunciphisa umzimba, umzimba kufuneka uchithe amandla amaninzi kunokuba uthatha. Nangona kunjalo, ukutya okunomsoco kunye nekhalori encinci kakhulu yindlela engafanelekanga. Kuba ekugqibeleni, umphumo we-yo-yo uqinisekisiwe ukukhaba kwaye ugqibe ekubeni unobunzima kunangaphambili.
Ukuba ufuna ukunciphisa umzimba ngokunempilo ebudaleni, kufuneka udibane nodokotela wakho kwangaphambili. Ngakolunye uhlangothi, ugqirha unokuvavanya umlinganiselo apho abantu abadala abazimisele ukunciphisa umzimba banokubandakanya umthambo kubomi babo bemihla ngemihla. Ngokuxhomekeke kwisigulo sangaphambili, akusiyo yonke imidlalo efanelekileyo. Kwimeko nayiphi na into, ukuzivocavoca kufuneka kube yinxalenye yenkqubo yokulahlekelwa kwesisindo. Ngakolunye uhlangothi, itshisa iikhalori ezongezelelweyo, kwelinye icala, inceda ukwakha amandla kunye nezihlunu, ngakumbi ebudaleni, kwaye ngaloo ndlela ichasene nokulahleka kwemisipha. Imidlalo efana ne:
- ukuhamba
- yoga
- umdaniso
- Ukuqubha
- i-aerobics yamanzi
Uqeqesho lwamandla lukwaluncedo kwaye luyacetyiswa ebudaleni. Ngenxa yokuba igalelo ngakumbi ekwakheni ubunzima bemisipha, nto leyo eyandisa ukusetyenziswa kwamandla.
Yintoni enye ebalulekileyo ekulahlekeni kwesisindo esinempilo ebudaleni?
Intsika yesibini yokulahleka kwesisindo esinempilo ebudaleni kukutya okuhlukeneyo, okunokulinganisela, kunye ne-calorie ephantsi. Ingongoma edla ngokuba nzima ukuyiphumeza kunentshukumo. Ngenxa yemfuno esele isezantsi yamandla, akusoloko kulula ukugcina iikhalori ezingeyomfuneko. Ukuqwalasela ngakumbi kwimenyu yangaphambili kunokunceda. Ezona zinto zibalulekileyo onokuziphepha yile migibe yeekhalori:
- ijusi
- iilemonadi
- Iziselo ezinxilisayo
- Amashwamshwam anje ngamaqebengwana, iikeyiki, netshokholethi
- Inyama enamafutha
- Ukunxitywa kwesaladi
Zonke ziqulethe iikhalori ezininzi kwaye uya kunxanwa okanye ulambe kwakhona emva kwexesha elifutshane. Kwelinye icala, sincoma imifuno emininzi, kodwa kunye ne-muesli engenaswekile, i-quark, kunye neyogathi kunye nenyama enamafutha aphantsi kunye nentlanzi. Isiqhamo esiswiti kakhulu kufuneka sityiwe ngokumodareyitha ngenxa ye-fructose ephezulu. Ukukhupha amanzi kunye neziqhamo ezineasidi kancinci ezifana neemelon, amaqunube, kunye neziqhamo zesitrasi zingcono. Ukuba la manqaku abonwa, akukho nto imisayo ekulahlekeni kwesisindo esinempilo ebudaleni.
