John Myers
Lapho umzimba uya ezindaweni zawo ezigciniwe, ngokuvamile kungenxa yesifo esiwumsuka kanye nemiphumela engemihle yokwelashwa kwawo. “Ukudla kakhulu” kukodwa ngokuvamile akusizi ukukhuluphala.
Noma ubani onenkinga yokukhuluphala ngeke acabange ukuthi okuphambene nakho kungase kube inkinga: ukuba nesisindo esincane - ngenxa yokugula, ubudala, noma ukudla okuncane kakhulu kwekhalori. Lapho amakhilogremu ewa futhi umzimba uya ezindaweni zawo ezigciniwe, ukuqapha kuyelulekwa. Ezimweni eziningi, lokhu kuyisignali ye-alamu yokuthi imisoco ebalulekile ayikho noma ayikwazi ukumuncwa.
Inkomba yesisindo somzimba (BMI) engu-18.5 nangaphansi ibhekwa njengesisindo esingaphansi. Nokho, izakhi zofuzo kanye nokwakheka komzimba nakho kunquma ukuthi isisindo sisamukeleka yini. Uma nje zingekho izimpawu zokushoda kwamavithamini namaminerali, akudingekile ukuba wenze noma yini.
Ukuba nesisindo esincane kuyingozi enkulu ezifweni
Uma unesisindo esiphansi kakhulu futhi ungondlekile, kodwa-ke, ingozi yokutheleleka nokufa iyakhula - ngakho-ke kuyasabisa. Ukungondleki kuvame ukubangelwa isifo esingamahlalakhona kanye nemiphumela engemihle yokwelashwa kwaso. Endabeni yokuqothuka okuphawulekayo (isb. ngenxa yokuzila ukudla isikhathi eside, i-anorexia, i-hyperthyroidism), odokotela bakhuluma ngokungaphili, umzimba uphula amadiphozi agciniwe amafutha.
Ezinye izifo zikhuthaza ukuba nesisindo esiphansi
Izifo ezithile ezingathi sína nazo zihlotshaniswa nokumosha ngokomzimba (i-cachexia): Lapho amafutha e-fat deposits engenalutho, umzimba ushisa imisipha yawo kanye namafutha okwakha - okungukuthi amafutha okugcina, isibonelo ngaphansi kwezinyawo, ezinqeni, amafutha ayisivikelo azungeze izitho zangaphakathi nangaphansi kwenhlamvu yeso. Lokhu kungenzeka, isibonelo, ngomdlavuza (i-tumor cachexia), i-asthma, i-COPD, nezinye izifo zamaphaphu ezingapheli (i-pulmonary cachexia, isiJalimane: i-anorexia ehlobene namaphaphu) noma ngezifo ezingapheli zamathumbu. Lapha, ukungenelela kokudla okunomsoco kuyadingeka ngokushesha.
Izimpawu zokuba nesisindo esiphansi
Abantu abanesisindo esiphansi bavame ukuba nomuzwa wokuthi amandla abo okusebenza alinganiselwe, bakhathele futhi banenkinga yokugxilisa ingqondo. Ukungondleki kahle kungase kubangele izimpawu zokuntuleka kwamavithamini noma amaminerali, njengokuqhekeka emakhoneni omlomo, isikhumba esomile, nokungenwa izifo njalo. Ukuba nesisindo esiphansi kubambezela i-metabolism kanye nokukhula kwezingane. Ukopha kokuya esikhathini kungase kuphele kwabesifazane.
Ukuxilongwa kwesisindo esiphansi
I-BMI ibalwa ngokuhlukanisa isisindo sakho ngesikwele sobude bakho ngamamitha. Isibonelo: Indoda ingamamitha angu-1.82 ubude futhi inesisindo esingamakhilogremu angu-61 - ine-BMI engu-61 / (1.82 x 1.82) = 18.4. Lokho kusho ukuthi: I-BMI yakhe ingaphansi kwesisindo esivamile, futhi unesisindo esingaphansi. Udokotela angasebenzisa futhi isikali esikhethekile esinesilinganiso sokumelana nogesi, okuthiwa ukuhlaziywa kwe-bioelectrical impedance (BIA), ukuze anqume inani lamafutha nemisipha emzimbeni. Lesi silinganiso sinika isithombe esinembe kakhudlwana sesimo somsoco kunevelu ye-BMI emsulwa.
Ukuba nesisindo esiphansi akufani nokungondleki kahle
Ukuze anqume ukuthi ukungondleki kukhona yini ngaphezu kokuba nesisindo esiphansi, udokotela uzothatha igazi futhi ahlolwe isimo samavithamini namaminerali elabhorethri. Amanani egazi okuzila ukudla angaphinda abonise ukungasebenzi kahle kwegilo noma ezinye izimbangela zokuba nesisindo esiphansi.
Ukwelapha: Ukudla okunomsoco ngokumelene nesisindo esiphansi
Umgomo wokwelapha okunomsoco kuwukuzuza kwesisindo eside - okusekelwe ekwakhiweni kwekhalori kwamakholori angu-2,500 kuya kwangu-3,000 ngosuku. Lokhu kungafezwa ngokuyinhloko ngokudla okunempilo okunekhalori ephezulu, kunokuba kudliwe ngenani elikhulu lokudla. Isisekelo sokudla kufanele kube imifino, izithelo, kanye nemikhiqizo yokusanhlamvu egcwele izinhlanzi zasolwandle ezintsha, amaqanda, nemikhiqizo yobisi enamafutha amaningi.
Iziguli ezinomdlavuza ongaphansi kwesisindo zizuza kabili ezinhlanzini ngoba iqukethe i-L-carnitine. Ucwaningo luye lwabonisa ukuthi lesi sici sokwakha amaprotheni sikhuthaza ukukhuluphala ngemva kwesimila kumanyikwe.
Ubisi, ukhilimu, ne-quark kuqukethe amaprotheni, okudingeka sigcine imisipha yethu, ne-calcium emathanjeni ethu. Abantu abangaphansi kwesisindo somzimba, kuhlanganise nabantu abasha, banengozi eyengeziwe ye-osteoporosis futhi ngaleyo ndlela baphuka. Imifino efana nophizi, udali, nobhontshisi, amantongomane, nembewu nakho kunamaprotheni amahle.
Ngesikhathi esifanayo, amafutha emifino asezingeni eliphezulu acebile ku-omega-3 fatty acids abalulekile. Aqinisa amasosha omzimba.
Ukuzivocavoca ngokwanele kubalulekile uma unesisindo esincane
Enye insika ebalulekile yokwelapha ukuvivinya umzimba njalo. Ukudla kugaywa ngendlela efanele kuphela uma umzimba udonsa umoya-mpilo owanele. Iziguli zamaphaphu kufanele futhi zenze ukuqeqeshwa okukhethekile kokuphefumula ngoba ukuphefumula okungalungile noma okungasebenzi kubiza amandla omzimba ukuze ungakwazi ukukhuluphala.
