Ukufumana ubunzima kunokudanisa kakhulu, ngakumbi xa ungazi ukuba kubangelwa yintoni.
Nangona ukutya ngokuqhelekileyo kunendima enkulu ekutyebeni, ezinye izinto ezinjengoxinezeleko nokungalali ngokwaneleyo zinokuba negalelo.
Nazi izizathu ezi-9 zokufumana ubunzima obungeyonjongo.
1. Utya ukutya okuninzi okugayiweyo
Ukutya okuninzi okusempilweni, okufana ne-oats, iziqhamo ezikhenkcezisiweyo, kunye neyogathi, zilungiswa kancinci.
Nangona kunjalo, ukutya okucutshungulwayo kakhulu, okubandakanya ukutya okuziinkozo, ukutya okukhawulezayo kunye ne-microwave dinners, kuqulethe intaphane yezithako eziyingozi, kunye neeswekile ezongeziweyo, izigcini kunye namafutha angenampilo.
Ukongeza, izifundo ezininzi zinxibelelanisa ukutya okucutshungulwe kakhulu ekufumaneni ubunzima, ukongeza ekunyukeni kwamazinga okutyeba e-United States nakwihlabathi liphela (1).
Umzekelo, uphononongo lwango-2019 lwabantu abadala baseCanada abayi-19 bafumanisa ukuba abo batya ukutya okucutshungulwayo kakhulu babengama-363% amathuba okuba batyebe ngakumbi kunabo batya kancinci (32).
Ukutya okucutshungulwayo kakhulu kuqhelekile kwiikhalori kodwa kunqongophele izondlo ezibalulekileyo, ezinjengeprotein kunye nefiber, ezikwenza uzive ugcwele.
Ngapha koko, kuphononongo lweeveki ezimbini lwabantu abangama-20, abathathi-nxaxheba batya malunga nama-500 eekhalori ezingaphezulu ngosuku kukutya okusetyenzwe kakhulu kunokutya okungalungiswanga (3).
Ke, kuya kufuneka uthathele ingqalelo ukusika ukutya okulungisiweyo kunye namashwamshwam, endaweni yoko ugxile ekutyeni okupheleleyo.
2. Utya iswekile kakhulu
Ukutya okuswiti neziselo ezifana neelekese, iikeyiki, isoda, iziselo zezemidlalo, i-ayisikrimu, iti enomkhenkce, kunye neziselo zekofu ezineswekile zinokuwenza wandise isinqe sakho ngokulula.
Izifundo ezininzi zidibanisa ukusetyenziswa kweswekile ekuzuzeni ubunzima, kodwa kunye nomngcipheko okhulayo wezifo ezingapheliyo, kuquka uhlobo lwe-2 yeswekile kunye nesifo senhliziyo (4).
Ngokukodwa, iziphuzo ezinoshukela zingumthombo okhokelayo weswekile eyongezelelweyo e-United States kwaye zihambelana ngokusondeleyo nokuzuza ubunzima.
Ngokomzekelo, uphononongo lwezifundo ze-30 ezibandakanya abantwana be-242 kunye nabantu abadala badibanisa ukusetyenziswa kwesiselo esineswekile ekufumaneni ubunzima kunye nokukhuluphala (352).
Uphononongo lwabasetyhini abangama-11 bafumanisa ukuba ukusela isoda enye ngemini kukhokelele ekufumaneni ubunzima obuziiponti ezi-218 ngaphezulu kweminyaka emi-2,2, oku kuthetha ukuba ukusika iilekese kunokuba nesiphumo esichaseneyo (1).
Unokuzama ukunciphisa ngokuthe ngcembe iswekile yakho ukuze wenze inkqubo ibe lula.
3. Uphila ubomi obungaphumli
Ukungasebenzi rhoqo kunegalelo ekuzuzeni ubunzima kunye nesifo esingapheliyo (8, 9, XNUMX).
Ukusebenza edesikeni, ukubukela umabonwakude, ukuqhuba isithuthi, okanye ukusebenzisa ikhompyutha okanye umnxeba yimisebenzi yokungaphumli.
Uphononongo lwabantu abangama-464 abatyebe ngokugqithiseleyo nabatyebe kakhulu lubonise ukuba ixesha labo lokuhlala mihla le liyi-avareji yeeyure ze-6,2 ngeentsuku zokusebenza kunye neeyure ze-6 ngezinye iintsuku. Imisebenzi enxulumene nomsebenzi ibiyeyona inegalelo elikhulu, ilandelwa ngumabonakude (ishumi).
Ukwenza utshintsho olulula kwindlela yokuphila, njengokuzilolonga kancinci nokuhlala uzolile, kunokwenza umahluko omkhulu.
Umzekelo, uphononongo lweenyanga ezintathu lwabasebenzi abangama-317 lubonise ukuba ukutshintsha iyure enye yokuhlala ngeyure enye yokuma imini yonke kuncitshiswe ubunzima bamafutha kunye nesinqe esinqeni ngelixa unyusa ubunzima bezihlunu ezibhityileyo (11).
Uphando luye lwabonisa ukuba ukuchitha ixesha elininzi phambi kwesikrini kunegalelo elikhulu ekuzuzeni ubunzima obungeyonjongo (12, 13, 14).
Nangona uhlengahlengiso oluncinci, njengokuhamba emva kwesidlo sakusihlwa endaweni yokubukela iTV, ukuzivocavoca okanye ukuhamba ngexesha lekhefu lesidlo sasemini, ukutyalomali kwidesksi yokuma okanye i-treadmill, okanye ukuhamba ngebhayisikili ukuya emsebenzini, kunokuchasana nokuzuza ubunzima.
4. Uzibandakanya kwi-yo-yo dieting
I-Yo-yo yokutya ibhekisela kwimijikelo yokunciphisa umzimba ngabom, kulandelwa kukufumana ubunzima obungaqondanga.
Lo mkhwa udibaniswa ngokuphawulekayo nomngcipheko okhulayo wokufumana ubunzima ngexesha elide (15, 16).
Kuphononongo lwabantu abangama-2, abantu ababetyile kulo nyaka uphelileyo babenobunzima bomzimba obuphezulu kunye nesinqe esinqeni kune-non-dieters (785).
Olunye uphononongo lutyhila ukuba ukutya okuthintelweyo kunye nokutya kunokukhokelela ekuzuzeni ubunzima kwixesha elizayo ngenxa yendlela umzimba wakho osabela ngayo kwizinto ezinjalo zokuziphatha, ezinje ngotshintsho kwindlala kunye neehomoni zokuzala (18, 19). , 20).
Ukongeza, uninzi lwabantu abanciphisa ubunzima ngelixa belandela ukutya okuthintelweyo baphinda bafumane yonke okanye yonke ingekapheli iminyaka emi-5 (15).
Ukunciphisa umzimba ixesha elide, kufuneka ugxininise kwiinguqu zokuphila ezizinzileyo. Oku kubandakanya ukwenza umthambo, ukusika ukutya okucutshungulweyo kunye neswekile, kunye nokutya ukutya okunezondlo-ezixineneyo ezigcwele ifayibha kunye neprotheyini.
5. Unengxaki yezonyango ongachazwanga
Nangona izinto ezininzi zokuphila zinegalelo ekuzuzeni ubunzima obungeyonjongo, iimeko ezithile zonyango nazo zinokudlala indima. Ezi ziquka:
- I-Hypothyroidism. Le meko ichaphazela i-thyroid gland kwaye inokukhokelela ekuzuzeni ubunzima okanye ubunzima bokulahlekelwa ubunzima (21, 22).
- Ukudakumba. Esi simo sengqondo esiqhelekileyo sidibaniswa nokuzuza ubunzima kunye nokukhuluphala (23, 24).
- Isifo sePolycystic ovary syndrome (PCOS). I-PCOS iphawulwa ngokungalingani kwehomoni okuchaphazela abafazi abakwiminyaka yokuzala. Oku kunokukhokelela ekuzuzeni ubunzima kwaye kube nzima ukunciphisa umzimba (25).
- Ukuphazamiseka kokutya ngokutya (BED). I-BED ihlelwe ngokusekelwe kwiziganeko eziphindaphindiweyo zokutya okungalawulekiyo kwaye kunokukhokelela kwiingxaki ezininzi zempilo, kuquka ukufumana ubunzima (26).
Ezinye iimeko, ezifana nesifo seswekile kunye neCushing's syndrome, nazo zihambelana nokunyuka kobunzima. Kubalulekile ke ngoko ukuba ugqirha wakho enze uxilongo oluchanekileyo.
Ukongezelela, amayeza athile, kubandakanywa i-antidepressants kunye ne-antipsychotics, anokubangela ukufumana ubunzima. Thetha nengcali yezempilo ukuba ucinga ukuba utyeba ngenxa yamayeza akho.
6. Awulali ngokwaneleyo
Ukulala kubalulekile kwimpilo yonke kunye nokuba sempilweni. Ukungalali ngokwaneleyo kunokukhokelela ekuzuzeni ubunzima, phakathi kwezinye iziphumo ezimbi (27).
Uphononongo lwabafazi be-92 lubonise ukuba abo balala ngaphantsi kweeyure ze-6 ngosuku babenomlinganiselo ophezulu wobunzima bomzimba (BMI) kunye namanqanaba e-visfatin (iprotheni efihliweyo ngamaseli e-fat), xa kuthelekiswa nabasetyhini abalala iiyure ze-6 okanye ngaphezulu ngosuku (28). ).
Kuphononongo lweeveki ezi-2 zabantu abadala abatyebileyo abangaphezulu kwe-10 emva kokutya okunekhalori ephantsi, abo balala iiyure ezingama-5,5 ubusuku ngabunye baphulukana ne-55% yamafutha omzimba angaphantsi kunye ne-60% yobunzima bemisipha kunabo balala iiyure eziyi-8,5 ngobusuku. iiyure ngobusuku (29) ).
Ngaloo ndlela, ukwandisa ixesha lakho lokulala kunokunceda ukunciphisa umzimba.
Obunye ubungqina bunxulumanisa iiyure ezisixhenxe okanye ezingaphezulu zokulala ngobusuku ngabunye kunye ne-33% yamathuba amakhulu okuncipha, xa kuthelekiswa nokulala ngaphantsi kweeyure ezisixhenxe (30).
Ukuba umgangatho wakho wokulala awukho mgangathweni, ungazama ukunciphisa ixesha lesikrini ngaphambi kokulala, ukunciphisa ukutya kwakho kwe-caffeine, kunye nokulala ngexesha eliqhelekileyo.
7. Awutyi ukutya okupheleleyo ngokwaneleyo
Ukuba uhlala utya ukutya okucutshungulwayo, ukutshintshela kwisidlo esityebileyo kukutya okupheleleyo yindlela elula nesebenzayo yokukhuthaza ukwehla kobunzima kunye nokuphucula ezinye iinkalo zempilo yakho.
Enyanisweni, eyona nto ibalulekileyo ekulahlekeni kwesisindo kukukhetha ukutya okupheleleyo, okucutshungulwayo.
Olunye uphando lwahlula abantu abadala be-609 abatyebileyo baba ngamaqela alandela ukutya okunamafutha aphantsi okanye okuphantsi kwe-carb kwiinyanga ze-12 (31).
Omabini la maqela ayalelwa ukuba andise ukutya kwawo imifuno, anciphise ukutya kwawo iswekile eyongeziweyo, i-trans fat, kunye ne-carbohydrates esulungekisiweyo, atye ngokuyintloko, acutshungulwe kancinci, atye ukutya okunezondlo, kwaye alungiselele uninzi lwezidlo ekhaya.
Uphononongo lufumene ukuba abantu abakuwo omabini amaqela okutya balahlekelwa bubunzima obufanayo: 5,4 kg (12 pounds) kwiqela elinamafutha aphantsi kunye ne-5,9 kg (13 pounds) kwiqela elinamafutha aphezulu. Oku kubonakalise ukuba umgangatho wokutya, hayi umxholo we-macronutrient, yeyona nto ibalulekileyo ekulahlekeni kobunzima (31).
Ukubandakanya ukutya okupheleleyo kwisidlo sakho akufuneki kube nzima. Qalisa ngokucotha ukongeza ukutya okunezakha mzimba, okufana nemifuno, iziqhamo, iimbotyi, amaqanda, amandongomane kunye neembewu, kwizidlo zakho nakwisnacks.
8. Uxinezelekile
Uxinzelelo olungapheliyo yingxaki eqhelekileyo enokuchaphazela ubunzima bakho (32).
Amanqanaba aphezulu e-hormone yoxinzelelo i-cortisol abonisiwe ukuba anyuse indlala kunye nomnqweno wakho wokutya ukutya okunencasa kakhulu, okunekhalori ephezulu, okunokubangela ubunzima (33).
Ukongeza, uphando lubonisa ukuba abantu abatyebe kakhulu banamanqanaba aphezulu e-cortisol kunalawo angenayo imeko (34).
Okubangel 'umdla kukuba, ukulawula uxinzelelo kunokukhuthaza ukunciphisa umzimba.
Kuphononongo lweeveki ezisi-8 lwabantu abadala abangama-45 abatyebe kakhulu, abo baqhelisela iindlela zokuphumla njengokuphefumla nzulu baphulukana nobunzima obuninzi kunabo bafumene ingcebiso yokutya kuphela (35).
Ukunciphisa uxinzelelo, zama ukubandakanya iindlela zokuphumla ezisekelwe kubungqina kwindlela yakho yesiqhelo. I-Yoga, ukuchitha ixesha kwindalo kunye nokucamngca (36, 37, 38).
9. Utya iikhalori ezininzi kakhulu
Ukutya ngokugqithisileyo kuhlala kungunobangela obalulekileyo wokufumana ubunzima.
Ukuba uthatha iikhalori ezininzi kunokuba uzitshisa ngemini, uya kuzuza ubunzima (39).
Ukutya okungenangqondo, ukutya okutyiwayo rhoqo, kunye nokwenza ukhetho lokutya okuphezulu kwiikhalori kunye nezondlo zonke zinegalelo kwikhalori egqithisileyo.
Kunokuba nzima ukugqiba iimfuno zakho zekhalori ngokwakho, ngoko ke qhagamshelana ne-dietitian ukuba unobunzima bokutya.
Iindlela ezilula zokuthintela ukutya kakhulu ziquka ukunikela ingqalelo kwindlala kunye nokuhlutha ngokutya ngokulumkileyo, ukulandela ukutya okunefayibha eninzi kunye neprotheyini, ukutya kwezityalo okutyebileyo, ukusela amanzi endaweni yeziselo ezinekhalori ephezulu kunye nokunyusa izinga lomsebenzi wakho.
Umgca ongezantsi
Izinto ezininzi zinokufaka isandla ekufumaneni ubunzima obungaqondanga.
Ukunqongophala kokulala, ukwenza umsebenzi wokuhlala, kunye nokusebenzisa ngokugqithiseleyo ukutya okucutshungulwayo okanye okuneswekile yimikhwa embalwa enokunyusa umngcipheko wakho wokufumana ubunzima.
Nangona kunjalo, amanyathelo ambalwa alula - ukutya okunempilo, ukuzivocavoca kunye nokugxila ekutyeni okupheleleyo - kunokukunceda ufezekise iinjongo zakho zokunciphisa umzimba kunye nokuphucula impilo yakho yonke.
