Bella Adams
Ingabe unomzimba we-apula? Kulula kakhulu ukuthola: ukwakheka komzimba we-apula kubonakala ngemilenze emincane, emihle, ama-hips amancane, ukhalo oluncane, namabele amakhulu.
Isilinganiso sokhalo-kuya-hip salokhu kwakheka komzimba sizoba phezulu kuno-0.8. Ukuze ubale isilinganiso sakho sokhalo nenqulu, yima uqonde (ungadonsi esiswini sakho): kala ukhalo lwakho – ngo-2.5 cm ngaphezu kwenkinobho yesisu sakho. Bese ukala izinqulu zakho, ingxenye ebanzi kakhulu yomzimba wakho.
Bese uhlukanisa ukulinganisa ukhalo lwakho ngesilinganiso se-hip yakho. Uma umphumela ungu-0.8 noma ngaphansi, unomzimba omise okwepheya. Uma isilinganiso singaphezu kuka-0.8, khona-ke unomumo womzimba we-apula.
Kufanele wazi ukuthi uma unomumo womzimba we-apula (uhlobo lomzimba we-android ngokwemibandela yezokwelapha), khona-ke umzimba wakho unenani elengeziwe lama-androgens, okuvame ukuba amahomoni wesilisa. Izicubu ze-adipose eningi zigcinwa ekujuleni komzimba ngaphakathi naseduze kwesifuba sakho, umhlane, nokhalo (ngokungafani nomzimba omise okwepheya, ogcina amafutha engeziwe ngaphansi kwesikhumba, futhi ikakhulukazi ezinqulwini).
Kubantu abanomzimba we-apula, inani elikhulu lamafutha e-visceral lizungeza izitho zabo zangaphakathi: inhliziyo, isibindi, amanyikwe, izinso, namathumbu.
Lokhu kudala izingozi eziningi zempilo ezingathi sína. Lokhu kufaka phakathi ukuphazamiseka kwe-hormonal kanye nokuncipha kwe-metabolism. Yingakho kunzima kakhulu ukwehlisa isisindo kulabo abanalesi simo somzimba. Udinga ukwazi ukuthi amafutha e-visceral (angaphakathi) ayingozi kakhulu kunamafutha angaphansi kwesikhumba… Uma unamafutha amaningi esiswini (lapho isilinganiso sakho sokhalo nenqulu sizoba phezulu), ayanda amathuba okuba sengozini yokuthola isifo.
- I-Metabolic syndrome.
- Thayipha isifo sikashukela sesi-2.
- Izinkinga zenhliziyo (isifo senhliziyo, umfutho wegazi ophakeme, ngisho nesifo sohlangothi).
- Amazinga aphezulu okucindezeleka.
- Inani elikhulayo lezinqubo zokuvuvukala emzimbeni
- Izinhlobo ezithile zomdlavuza: njengomdlavuza webele kanye nomdlavuza we-endometrial.
Futhi na ngaphezulu. Abanye odokotela bagcizelela ukuthi amafutha esisu nawo athinta umsebenzi wokuphefumula - ikakhulukazi ngesikhathi sokulala, okubangela ukuphefumula:
- ukuphelelwa umoya.
- i-pulmonary hypertension.
- ukuphazamiseka kwesigqi senhliziyo.
Ngakho-ke, uma unomzimba we-apula, kungcono ukuqala ukulahlekelwa isisindo ngokuvumelana nesimiso: ngokushesha kuba ngcono ... futhi lokhu kuhlobene ngokuyinhloko nempilo yakho, hhayi ukubukeka kwakho.
Amathiphu okunomsoco awusizo kwabesifazane abanohlobo lomzimba we-apula
Izindaba ezinhle kuwe: ngokungafani nabesifazane abanemizimba emise okwepheya, kulula kuwe ukuthi ulahlekelwe isisindo 🙂 Lokhu kungenxa yokuthi lapho uqala ukulahlekelwa isisindo, umzimba kuqala ususa amafutha e-visceral.
Ngenxa yalokho, ukhalo lwakho luzoqala ukuncipha kuqala, lulandelwe yizo zonke ezinye izingxenye zomzimba wakho. Futhi konke lokhu cishe ngokushesha ngemva kokushintshela ekudleni okulungile kwama-apula ohlotsheni lomzimba wakho.
Ngaphezu kwalokho, uma unenani elanele lama-carbohydrate ayinkimbinkimbi ekudleni kwakho (kanye namafutha e-omega-3), kwandisa ukusebenza kahle kokuncipha kwesisindo futhi kunciphisa ukubonakaliswa kokucindezeleka okukhulu, ukukhathazeka, ukucasuka, nokucindezeleka. Iphuzu elibalulekile yilokhu: ukudla ama-carbohydrate “amahle” (ama-carbohydrate ayinkimbinkimbi) kukwenza ujabule, uzole, futhi ukhululeke kakhudlwana.
Kafushane mayelana nokudla okufanele kwe-apula lomumo womzimba:
- 50% ama-carbohydrate ayinkimbinkimbi.
- 30% amaprotheni ekhwalithi ephezulu.
- 20% amafutha anempilo (amafutha omnqumo acindezelwe abandayo namafutha e-flaxseed amasaladi).
- Izithako ezingeziwe ezine-fiber, i-omega-3, nama-multivitamin.
Ukuzivocavoca umzimba we-apula uhlobo
Udinga ukuzivocavoca nsuku zonke noma cishe zonke izinsuku. Lokhu kubalulekile kusimo somzimba wakho wesifazane. Yenza ukuqeqeshwa kwamandla njalo (ikakhulukazi ukuvivinya umzimba). Futhi okungenani imizuzu engu-45 ye-cardio (ukuzivocavoca kwe-aerobic) - kathathu ngesonto. Uhlobo ngalunye lokuzivocavoca kufanele lube nosuku olu-1 lokuphumula ngeviki.
Ukuze ulahlekelwe isisindo ngokushesha nokunciphisa amafutha e-visceral, yenza i-cardio ngosuku (ukuhamba ngokushesha kungafakwa) .Ngezinsuku lapho wenza khona zombili izinhlobo zokuqeqesha, yenza i-cardio ngemva kokuqeqeshwa kwamandla. Uma ufana nabantu abaningi abanomzimba we-apula, cishe awunaso isisusa sokuzivocavoca, akunjalo? Noma, uzizwa sengathi awunaso isikhathi esanele. Uzizwa sengathi awunaso isikhathi sokukwenza ngaso sonke isikhathi futhi unesithukuthezi ngokwenza uhlelo lokujima uwedwa. Uma lokhu kuyindaba yakho, cabanga ukuthi ubulungu bekilabhu yezemidlalo noma isikhungo sokuqeqesha kungobakho nje.
Into esemqoka ukwazi ubuntu bomzimba wakho nezidingo futhi uhlangabezane nazo ngendlela efanele. Nakanjani uzophumelela!
