Ingabe Ukukhuluphala Kuyisiphetho Noma Ukukhetha? Ukukhuluphala kanye Nokwehla Kwesisindo Okunempilo

Okuqukethwe kwe-athikili

Ukukhuluphala ngokweqile kuvela njengenye yezinkinga zezempilo eziyinkimbinkimbi kakhulu emhlabeni wanamuhla. Ngakho-ke, ingabe lokhu kuwumugqa wofuzo noma umphumela wokukhetha indlela yokuphila? Kulesi sihloko, sizoxoxa ngezimbangela nemiphumela yokukhuluphala kanye nezindaba ezinempilo zokulahlekelwa isisindo. Ngokuhlola ubudlelwano phakathi kokuthambekela kofuzo, imikhuba yokudla kanye namazinga okusebenza ngokomzimba ngokwemininingwane yesayensi, sizobuza ukuthi ukukhuluphala kubangelwa ukukhetha komuntu kuphela noma izici eziyinkimbinkimbi kakhulu. Kulolu hambo, sizohlinzeka ngokubheka okujulile kokuthi iyiphi indima umphakathi nabantu abangayibamba ekuvimbeleni nasekulawuleni ukukhuluphala.

Kusho Ukuthini Ukukhuluphala?

Ukukhuluphala yisimo sempilo esibonakala ngokunqwabelana kwamafutha ngokweqile emzimbeni. Ngokuvamile, abantu abane-body mass index (BMI) engama-30 noma ngaphezulu babhekwa njengabakhuluphele. I-BMI ibalwa ngokuhlukanisa isisindo ngesikwele sobude.

Lesi simo sivela ngenxa yezici ezifana nemikhuba yokudla enekhalori ephezulu kanye nokuntuleka kokuzivocavoca umzimba. Ukukhuluphala ngokweqile kuholela ezinkingeni ezehlukene zempilo ezifana nesifo sikashukela, isifo senhliziyo nezinye izinhlobo zomdlavuza. Ngakho-ke, ukuvimbela nokwelapha ukukhuluphala kubaluleke kakhulu empilweni yomphakathi jikelele.

Yiziphi izinhlobo zokukhuluphala ngokweqile?

Ukukhuluphala ngokweqile kwenzeka ezinhlotsheni ezahlukene kuye ngezici ezihlukahlukene. Nazi izinhlobo ezijwayelekile zokukhuluphala kanye nezici zazo eziyinhloko:

ukukhuluphala kwezakhi zofuzo: Kungenzeka uye waqaphela ukuthi kweminye imindeni cishe wonke umuntu ukhuluphele ngokweqile. Lokhu kubonisa ukuthi izici zofuzo zinomthelela omkhulu ekukhuluphaleni.
Ukukhuluphala kokudla: Lolu uhlobo olwaziwa kakhulu futhi ngokuvamile lukhula ngenxa yemikhuba yokudla enekhalori ephezulu.
Ukukhuluphala okubangelwa ukuphazamiseka kwemetabolism: Kungenye yezinhlobo ezinzima kakhulu zokukhuluphala ukwelapha, okuba ngenxa yokungasebenzi kahle kwemetabolism.
ukukhuluphala kwezinzwa: Isenzo sokudla sithokozisa abanye abantu, futhi lokhu ukudla ngokweqile kubangela ukuziphatha. Lesi simo sibizwa ngokuthi yi-neurological obesity.
ukukhuluphala kwe-endocrine: Izinkinga ezivame kakhulu yi-hypothyroidism kanye ne-hypocortisolism. Lolu hlobo lokukhuluphala lubangelwa ukungalingani kwamahomoni.
ukukhuluphala kwe-thermogenic: Kubangelwa amandla aphansi omzimba okusebenzisa amandla njengokushisa.

Ukwengeza, ukukhuluphala kuhlukaniswa nge-body mass index (BMI) futhi ihlukaniswe ngamakilasi amathathu amakhulu:

Ikilasi I Ukukhuluphala: I-BMI iphakathi kuka-30 no-35.
Isigaba II Ukukhuluphala ngokweqile: I-BMI iphakathi kuka-35 no-40.
Isigaba III Ukukhuluphala ngokweqile: I-BMI ineminyaka engama-40 nangaphezulu futhi ngezinye izikhathi ibizwa ngokuthi “ukukhuluphala ngokweqile.”

Uhlobo ngalunye lokukhuluphala lunemiphumela ehlukene empilweni yomuntu kanye nezinketho zokwelashwa.

Ziyini Izimbangela Zokukhuluphala?

Izimbangela zokukhuluphala zihlukahlukene futhi ngokuvamile zibangelwa izinto eziningi ezithintanayo. Nazi izimbangela eziyinhloko zokukhuluphala ngokweqile:

ukungalingani kwekhalori: Uma ama-calories athathwe edlula ama-calories asetshenzisiwe, azogcinwa njengamafutha emzimbeni.
umsebenzi ophansi womzimba: Ukuphila kokunganyakazi kwandisa ingozi yokukhuluphala.
ukulala okunganele: Izindlela zokulala ezinganele nobude besikhathi kuhlotshaniswa nokukhuluphala.
izici zofuzo: Abantu abanomlando womndeni wokukhuluphala ngokweqile banamathuba amaningi okuba bakhuluphale.
izici ezingokwengqondo: Ukucindezeleka, ukucindezeleka, nezinye izimo ezingokomzwelo ngokuvamile ziholela ekuziphatheni ngokweqile.
imikhuba yokudla: Imikhuba yokudla njengokudla ngokweqile okunama-kilojoule amaningi, ukudla okugayiwe kanye neziphuzo ezinoshukela kungenye yezimbangela zokukhuluphala.
Izici zezenhlalo nezomnotho: Amazinga aphansi omholo kanye namazinga emfundo yimbangela eyisisekelo yemikhuba yokudla engenampilo.
izimo zezokwelapha: Ezinye izimo zezempilo ezifana ne-hypothyroidism kanye ne-polycystic ovary syndrome ziholela ekukhuluphaleni.
Imithi: Ama-steroid, ama-antidepressants kanye nemithi ethile ye-antipsychotic kubangela ukukhuluphala.
izici zemvelo: Ubunzima bokuthola ukudla okunempilo kanye nokusabalala kokudla okugayiwe njengokudla okusheshayo kuyimbangela yokukhuluphala ngokweqile ngenxa yemvelo.

Ngayinye yalezi zici ithinta ingozi yomuntu yokukhuluphala, ngokuvamile idala umphumela ohlangene. Ukuze ulwe nokukhuluphala, kubalulekile ukuqaphela lezi zimbangela futhi uzilawule.

Yiziphi Izimbangela Zofuzo Zokukhuluphala?

Kwezinye izimo, ukukhuluphala kubangelwa umehluko wezakhi zofuzo phakathi kwabantu abadlala indima ekulawuleni isisindo somzimba nokusatshalaliswa kwamafutha. Izimbangela zofuzo zokukhuluphala zihlanganisa:

I-Leptin ne-leptin receptor: I-Leptin hormone ilawula umuzwa wokusutha futhi inciphisa isifiso sokudla. Leptin noma izinguquko zofuzo ku-receptor yayo ziholela ekunciphiseni umuzwa wokugcwala kanye nokuziphatha kokudla ngokweqile.
Indlela ye-Melanocortin: Le ndlela ibandakanya iqoqo lezakhi zofuzo ezilawula ukudla kanye nezindleko zamandla. Ukuguqulwa kwezakhi zofuzo ze-melanocortin kuholela ekukhuluphaleni.
Ukukhuluphala kwe-Monogenic: Kuwuhlobo lokukhuluphala olubonakala ngokuguqulwa kofuzo olulodwa futhi ngokuvamile luqala kakhulu futhi lusebancane.
ukukhuluphala kwe-polygenic: Kwenzeka ngenxa yokuhlanganiswa kwemiphumela emincane yezakhi zofuzo eziningi futhi kuyindlela evamile yokukhuluphala.
Ukukhuluphala kwe-Syndromic: Ama-syndromes athile ofuzo, njenge-Prader-Willi syndrome, abangela izimpawu ezihlukene, ikakhulukazi ukukhuluphala.
umlando womndeni: Ukukhuluphala ngokweqile kuvame ukuhamba emindenini. Lokhu kuyinkomba yezakhi zofuzo.
izici ze-metabolic: Izinguquko ezakhini zofuzo ezilawula i-metabolism ziholela ekungalinganini kwamandla futhi ngenxa yalokho ukuzuza kwesisindo.
ukulawula ukudla: Ukwehluka kwezakhi zofuzo ezilawula isifiso sokudla kuthinta indlela odla ngayo futhi ngenxa yalokho nesisindo somzimba.

Lezi zici zofuzo zinethonya engozini yomuntu yokukhuluphala futhi ngokuvamile zisebenza ngokubambisana nezici zemvelo.

Yiziphi Izimbangela Ze-Hormonal Zokukhuluphala?

Ama-hormone, adlala indima ebalulekile ekulawuleni isisindo somzimba nokusatshalaliswa kwamafutha, ayimbangela yokukhuluphala kwezinye izimo. Nakhu okudingeka ukwazi ngezimbangela ze-hormonal zokukhuluphala:

Leptin: Ihomoni ye-leptin ekhiqizwa amaseli amafutha yandisa umuzwa wokugcwala futhi inciphisa isifiso sokudla. Kubantu abakhuluphele ngokweqile, kuye kwakhula ukumelana ne-leptin, okuholela ekwehliseni umuzwa wokugcwala.
i-insulin: I-insulin, ekhiqizwa amanyikwe, ilawula ushukela wegazi futhi ikhuthaze ukugcinwa kwamafutha. Ukumelana ne-insulin kuyisici esibalulekile ekuxhumaneni phakathi kokukhuluphala kanye nesifo sikashukela sohlobo 2.
I-Ghrelin: ekhiqizwa yisisu i-hormone ye-ghrelin, kuvusa umuzwa wendlala. Amazinga e-Ghrelin aphansi kubantu abakhuluphele, okuthinta umuzwa wokugcwala.
i-cortisol: I-Cortisol, eyaziwa ngokuthi i-hormone yokucindezeleka, yandisa ukugcinwa kwamafutha kanye nesifiso sokudla emzimbeni. Esimeni sokucindezeleka okungapheli, amazinga e-cortisol aba phezulu futhi abangele ukukhuluphala.
ama-hormone egilo: Ukungasebenzi okwanele kwendlala yegilo (hypothyroidism) kunciphisa i-metabolism futhi kubangela ukukhuluphala.
amahomoni ocansi: Ukungalingani kwamahomoni ocansi afana ne-estrogen ne-androgen kuthinta ukusatshalaliswa kwamafutha omzimba nokuzuza kwesisindo.
I-hormone yokukhula: Ukwehla kwamazinga e-hormone okukhula kwandisa ukuqoqwa kwamafutha futhi kunciphisa isisindo semisipha.

Yini Elungele Isilungulela Ngesikhathi Sokukhulelwa? Izimbangela kanye Nokwelashwa

Lawa ma-hormone aneqhaza ekuthuthukiseni ukukhuluphala ngokuthinta ibhalansi yamandla omzimba nokugcinwa kwamafutha.

Yiziphi Izimbangela Ze-Endocrine Zokukhuluphala?

Izimbangela ze-Endocrine zokukhuluphala zihlobene namahomoni alawula ukuqoqwa kwamafutha kanye nokulinganisela kwamandla emzimbeni:

i-hypothyroidism: Amazinga aphansi amahomoni egilo anciphisa umzimba futhi aholele ekuzuzeni isisindo
I-Cushing's syndrome: Amazinga aphezulu e-cortisol akhulisa ukuqoqwa kwamafutha omzimba kanye nesifiso sokudla.
I-Polycystic ovary syndrome (PCOS): Lesi simo, esibonakala kwabesifazane, sihlotshaniswa nokungazweli kwe-insulin kanye nokukhuluphala.
ukumelana ne-insulin: Ukuncipha kokuzwela komzimba ku-insulin kubangela ukuthi ushukela egazini unyuke futhi amafutha agcinwe.
Ukumelana ne-Leptin: I-Leptin ilawula umuzwa wokusutha. Abantu abakhuluphele baqala ukumelana ne-leptin, okuholela ekwehliseni umuzwa wokugcwala.
Amazinga we-Ghrelin: I-Ghrelin, eyaziwa ngokuthi i-hormone yendlala, yandisa isifiso sokudla. Amazinga e-Ghrelin aphansi kubantu abakhuluphele.
amahomoni ocansi: Ukungalingani kwamahomoni ocansi afana ne-estrogen ne-testosterone kuthinta ukusatshalaliswa kwamafutha omzimba nokuzuza kwesisindo.
ukuntuleka kwe-hormone yokukhula: I-hormone yokukhulaUkugcinwa kwamazinga aphansi okunomsoco kwandisa ukuqoqwa kwamafutha futhi kunciphisa isisindo semisipha.

Lawa ma-hormone kanye nabalawuli be-endocrine badlala indima ebalulekile ekulawuleni isisindo somzimba nokusatshalaliswa kwamafutha. Ukwelashwa kokukhuluphala kuhloswe ukulungisa lokhu kungalingani kwamahomoni.

Yiziphi izimbangela zokukhuluphala ngokweqile ezinganeni?

Izimbangela zokukhuluphala ngokweqile ezinganeni zivela ezintweni eziningi, okuhlanganisa ukuthambekela kofuzo, izici zemvelo kanye nokukhetha kwendlela yokuphila. Nazi izimbangela eziyinhloko zokukhuluphala ngokweqile ezinganeni:

Umlando womndeni wokukhuluphala ngokweqile: Uma abazali bekhuluphele, kunengozi yokukhuluphala ngokweqile ezinganeni.
umsebenzi ophansi womzimba: Uma izingane zinganyakazi ngokwanele, zisebenzisa ama-kilojoule amaningi kunalawo eziwachitha futhi zivame ukukhuluphala kakhulu.
Ukudla okunekhalori ephezulu: Ukusetshenziswa ngokweqile kokudla okusheshayo, iziphuzo ezinoshukela nokudla okugayiwe kubangela ukukhuluphala ezinganeni.
izici ezingokwengqondo: Ukucindezeleka noma izinkinga ezingokomzwelo ziholela ekuziphatheni ngokweqile.
Izici zezenhlalo nezomnotho: Amazinga aphansi omholo anomthelela ekufinyeleleni kokudla okunempilo, ngaleyo ndlela andise ingozi yezingane yokukhuluphala.
Amaphethini okulala: Njengoba izindlela zokulala zithinta umzimba, ukuzuza isisindo akunakugwenywa ezinganeni ezingalali ngokwanele.
ukuntula imfundo: Ukungabi nolwazi olwanele mayelana nokudla okunempilo kanye nokuvivinya umzimba nakho kukhonjiswa njengezimbangela zokukhuluphala ngokweqile ezinganeni.
Izikhangiso nokukhangisa: Izikhangiso zokudla neziphuzo eziqondiswe ezinganeni zibaholela ekwenzeni ukukhetha okungenampilo.
imvelo yesikole: Ezinye izikole zinganikeza ukudla okungenampilo neziphuzo.
Izici zofuzo kanye nama-hormone: Ezinye izimo zofuzo kanye namahomoni zenza kube lula ukukhula kwesisindo ezinganeni.

Ngayinye yalezi zici inomthelela ekuthuthukiseni ukukhuluphala ezinganeni, ngokuvamile kudala umphumela ohlangene.

Yiziphi izimpawu zokukhuluphala ngokweqile?

Izimpawu zokukhuluphala zihlanganisa imiphumela ehlukahlukene engokomzimba nengokwengqondo ehambisana nokunqwabelana kwamafutha amaningi emzimbeni. Nazi ezinye izimpawu ezivamile zokukhuluphala:

amafutha amaningi omzimba: Ukuqoqwa kwamafutha amaningi, ikakhulukazi agxile okhalweni.
Ukuphelelwa umoya: Ukuthola ukuphefumula okuncane ngesikhathi sokusebenza ngokomzimba noma ngenkathi uphumule.
ukwanda kokujuluka: Ukujuluka ngaphezu kokujwayelekile, ikakhulukazi ngesikhathi sokuzikhandla ngokomzimba.
izinkinga zokulala: Izinkinga zokulala ezifana ne-apnea yokulala zihlotshaniswa nokukhuluphala.
izinkinga zesikhumba: Izifo zesikhumba kanye nokucasuka kwenzeka ngenxa yomswakama oqoqwe esikhumbeni sesikhumba.
ukukhathala: Umuzwa wokukhathala osuka komnene kuye omkhulu.
Ubuhlungu obuhlangene nomhlane: Ubuhlungu nokungakhululeki kwenzeka emalungeni anesisindo, ikakhulukazi emadolweni.
Imiphumela yezengqondo: Izinkinga ezingokwengqondo njengokungazethembi, ukudangala, amahloni kanye nokuzihlukanisa nabantu.

Lezi zimpawu zithinta kakhulu imisebenzi yomuntu yansuku zonke kanye nezinga lempilo.

Izindlela Ezisetshenziswa Ekwelapheni Ukukhuluphala

Ukukhuluphala kuyinkinga evamile yezempilo emhlabeni wonke, futhi kusetshenziswa izindlela ezahlukahlukene zokwelashwa kwakho. Nazi ezinye izindlela ezijwayelekile ezisetshenziswa ukwelapha ukukhuluphala:

Izinguquko Zendlela Yokuphila

Ukushintsha indlela yokuphila kungenye yezinsika zokwelashwa kokukhuluphala. Kuhlanganisa izici ezifana nokudla, ukuvivinya umzimba, nokwelashwa kokuziphatha.

ukudla: Ukuthola imikhuba yokudla enempilo, ukudala uhlelo lokudla okunempilo nokulawula isisindo kudlala indima ebalulekile ekwelapheni ukukhuluphala. Inhloso ukunciphisa ukusetshenziswa kwamandla nsuku zonke kanye nokusebenzisa uhlelo lokudla okunomsoco.
Ukuzivocavoca umzimba: Ukuvivinya umzimba njalo kusiza ukulawula isisindo somzimba futhi kusheshise imetabolism. Izinhlobo ezahlukene zokuzivocavoca, ezifana nokuzivocavoca kwe-aerobic, ukuqeqeshwa ukumelana nokuzivocavoca umzimba nokuzelula, zisetshenziswa ekwelapheni ukukhuluphala.
ukwelapha ngokuziphatha: Ekwelapheni ukukhuluphala, kusetshenziswa izindlela zokusekela ngokwengqondo nezindlela zokushintsha ukuziphatha ukuze kuguqulwe indlela umuntu adla ngayo futhi kukhuthaze ukukhetha okunempilo.

Imithi

Kwezinye izimo, ngaphansi kokuqondisa nokuncoma udokotela, ukwelashwa kwezidakamizwa kusetshenziswa ukulawula isifiso sokudla noma ukunciphisa ukumuncwa kwamafutha.

Izindlela Zokuhlinza

Ukuhlinzwa ukukhuluphala kuyindlela ekhethwayo lapho ezinye izindlela zokwelapha zinganele noma zingafaneleki. Ukwelashwa kokuhlinzwa kusetshenziswa kubantu abanenkomba yesisindo somzimba (BMI) engaphezu kwenani elithile futhi babeka izingozi ezinkulu empilweni.

Ukwelashwa kokukhuluphala kufanele kuhambisane nezidingo zomuntu ngamunye futhi kufanele kuqondiswe uchwepheshe wezempilo onguchwepheshe. Phakathi nenqubo yokwelashwa, izici ezifana nesimo sempilo yomuntu, indlela yokuphila kanye nesisusa ziyacatshangelwa. Ukwelashwa kokukhuluphala akugcini nje ekunciphiseni isisindo. Futhi ihlose ukwamukela kanye nokugcina indlela yokuphila enempilo.

Ukukhuluphala Pharmacological Ukwelashwa

Ukwelashwa kwe-Pharmacological kudlala indima ebalulekile ekulawuleni ukukhuluphala futhi kuvame ukusetshenziswa ngokuhambisana nezinguquko zendlela yokuphila. Nawa amanye ama-pharmacological agents asetshenziswa ekwelapheni ukukhuluphala kanye nezakhiwo zawo:

Lorcaserin: Lesi sidakamizwa, i-serotonin receptor agonist, isiza ekunciphiseni isisindo ngokunciphisa isifiso sokudla.
I-Liraglutide: Ilawulwa ngomjovo wansuku zonke, lo muthi usebenza njenge-glucagon-like peptide-1 (GLP-1) receptor agonist futhi ukhuphula umuzwa wokugcwala.
I-Orlistat: Isebenza ngokunciphisa ukumuncwa kwamafutha, okuvumela amanye ama-calories adliwe ukuthi akhishwe ngaphandle kokugayeka.
I-Phentermine-Topiramate: Lesi sidakamizwa esiyinhlanganisela sinomthelela ekwehleni kwesisindo ngokucindezela ukudla kanye nokwandisa ukusetshenziswa kwamandla.
I-Naltrexone-Bupropion: Lo muthi oyinhlanganisela usiza ukulawula ukudla ngokuthinta isimiso sezinzwa esimaphakathi.

Ama-Antiviral Herbs - Ukulwa Nezifo, Khulisa Amasosha omzimba

Ngayinye yalezi zidakamizwa inezinkomba ezithile, ama-contraindication kanye nemiphumela emibi. Isibonelo, i-orlistat ingabangela ubuhlungu besisu, izihlalo ezinamafutha, nokunciphisa ukumuncwa kwamavithamini ancibilikayo, kuyilapho i-liraglutide. i-pancreatitis kwandisa ingozi. Ngakho-ke, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuqala noma yikuphi ukwelashwa kwemithi.

Ukusetshenziswa kwama-pharmacological agents ekwelapheni ukukhuluphala kufanele kube ngabanye, kucatshangelwa isimo sezempilo samanje sesiguli, inkomba yesisindo somzimba (BMI), nanoma yiziphi izinkinga zempilo ezihambisana nazo. Kukhona futhi izifundo zomtholampilo eziqhubekayo ukuze ufunde kabanzi mayelana nokusebenza nokuphepha kwale mithi.

Ukwelashwa kokukhuluphala kudinga indlela eyinkimbinkimbi futhi enezici eziningi. Ukwelashwa kwe-Pharmacological kungaba ithuluzi elibalulekile kule nqubo, kodwa imiphumela engcono kakhulu ivame ukutholakala uma ihlanganiswa nezinguquko zendlela yokuphila njengokudla, ukuvivinya umzimba, nokuguqulwa kokuziphatha. Kubalulekile ukuthi isiguli ngasinye sibambisane nabasebenzi bezempilo ukuze benze uhlelo lokwelapha oluhambisana nezidingo zabo.

Ukwelashwa Kokudla Ngokukhuluphala

Ukukhuluphala ngokweqile kuyisimo sezempilo esiyinkimbinkimbi esibonakala ngokunqwabelana kwamafutha amaningi emzimbeni futhi kuvame ukubangelwa ukungalingani phakathi kokudla kwekhalori kanye nezindleko zamandla. Ukwelashwa kokudla okunomsoco kuyindlela eyinhloko yokulawula ukukhuluphala futhi yakhelwe ukusiza umuntu ukuthi alondoloze isisindo esinempilo. Nazi izingxenye eziyisisekelo zokwelapha ukudla okunomsoco:

Ukudla okwanele nokulinganisela: Kubalulekile ukuthola zonke izakhamzimba ezidingwa ngumzimba ngenani elanele. Lokhu kuhlanganisa ama-carbohydrate, amaprotheni, amafutha, amavithamini namaminerali.
ukulawulwa kwekhalori: Ukuze wehlise isisindo, ama-calories asetshenzisiwe kufanele abe ngaphansi kwama-calories asetshenzisiwe. Lokhu kufezwa ngokulawula ingxenye nokukhetha ukudla okunekhalori ephansi.
ukudla okuvamile: Ukudla ukudla okuvamile kulawula umzimba futhi kunciphisa isifiso sokudla ngokweqile.
ukudla okulula okunempilo: Ukudla okulula okunempilo kusiza ukugcina amazinga wamandla usuku lonke futhi kulawule indlala.
Ukusetshenziswa Amanzi: Ukusetshenziswa kwamanzi okwanele kuqinisekisa ukusebenza kahle kwemisebenzi yomzimba futhi kuvimbela ukoma, okuyinto ngezinye izikhathi edidekile nomuzwa wendlala.
umsebenzi womzimba: Ngaphezu kokwelashwa okunomsoco, ukuvivinya umzimba okuvamile kusekela inqubo yokulahlekelwa isisindo ngokwandisa ukushiswa kwekhalori.

Ezinye izincomo okufanele zicatshangelwe ekwelapheni ukudla okunomsoco ukukhuluphala yilezi:

okusanhlamvu okuphelele: Imikhiqizo yokusanhlamvu okuphelele kufanele ikhethwe esikhundleni sesinkwa esimhlophe.
Ukudla okusekelwe emifino nezithelo: Imifino nezithelo kufanele kugcizelelwe ekudleni kwansuku zonke.
amafutha anempilo: Esikhundleni samafutha aqinile amafutha omnqumo Amafutha anempilo okufanele asetshenziswe.
Ukudla kwe-Prebiotic: Ukudla okuqukethe ama-prebiotics kufanele kudliwe ukusekela impilo yokugaya ukudla.
dla kancane: Ukudla ukudla kancane futhi ngokukuhlafuna kahle kwandisa umuzwa wokusutha futhi kuvimbela ukudla ngokweqile.

Ukudla okunomsoco ekwelapheni ukukhuluphala kufanele kube okomuntu siqu kuye ngokwezidingo zomuntu ngamunye. Ngakho-ke, ukusebenza ne-dietitian noma i-nutritionist kubalulekile ukwakha uhlelo olunempilo noluqhubekayo lokulahlekelwa isisindo. Njengoba indlela yokuphila yomuntu ngamunye, isimo sezempilo kanye nokudla okuthandayo kuhlukile, uhlelo lokwelapha kufanele lwenziwe ngokwezifiso ngokwalezi zici.

Ukwelapha Ukukhuluphala Ezinganeni

Ukukhuluphala ngokweqile ezinganeni kuyinkinga yezempilo ekhulayo namuhla futhi kudinga indlela yokwelapha ephumelelayo. Nawa amasu ayisisekelo okwelapha ukukhuluphala kwezingane:

Imikhuba yokudla enempilo: Izingane kufanele zikhuthazwe ukuba zithole imikhuba yokudla enempilo. Lokhu kuhlanganisa izinyathelo ezifana nokwandisa ukusetshenziswa kwezithelo nemifino, ukugwema ukudla okugayiwe, nokuphuza amanzi noma ubisi esikhundleni seziphuzo ezinoshukela.
umsebenzi womzimba: Kubalulekile ukwandisa amazinga omsebenzi wansuku zonke wezingane. Lokhu kufanele kufezwe ngemisebenzi ejabulisayo njengokuhamba ngezinyawo, ukugibela ibhayisikili noma ukudansa.
izinguquko zokuziphatha: Kufanele kwakhiwe amasu okusiza imindeni kanye nezingane ukuthi ziguqule indlela ezidla ngayo. Lokhu kubandakanya izindaba ezinjengokulawula ingxenye kanye nokulawula imikhuba yokudla.
Ukuqeqeshwa nokusekelwa: Kokubili izingane nemindeni yazo kufanele zifundiswe ngokukhuluphala kanye nempilo enempilo. Ukwesekwa okuvela emindenini kubalulekile ukuze izingane zithole imikhuba enempilo.
ukulandelelwa kwezempilo: Kubalulekile ukuqapha ukukhula nokukhula kwezingane njalo futhi usebenzise ukungenelela kwezokwelapha uma kunesidingo.

Ekwelapheni ukukhuluphala ezinganeni, ukusetshenziswa kwemithi ngokuvamile akunconywa futhi kubhekwa kuphela ezimweni ezithile futhi ngaphansi kokuqondiswa udokotela. Isisekelo sokwelashwa yizinguquko zendlela yokuphila, okuhlanganisa ukudla okunempilo nokusebenza komzimba. Ukwengeza, kubalulekile ukucabangela izidingo zezingane ezingokwengqondo nezenhlalo. Ukwelashwa kokukhuluphala kufanele kube umuntu ngamunye kuye ngeminyaka yengane, ubulili kanye nesimo sempilo jikelele.

Yikuphi ukudla okubangela ukukhuluphala ngokweqile?

Ukudla okuholela ekukhuluphaleni ngokuvamile kunokuqukethwe kwekhalori ephezulu kanye nenani eliphansi lokudla okunempilo. Ukudla okunganikezwa njengezibonelo yizi:

soda: Isoda iqukethe inani eliphezulu likashukela futhi ayinazo izakhamzimba ezibalulekile. Ukwengeza, kuholela ekuzuzeni isisindo uma kudliwe ngamanani amakhulu njalo.
Ikhofi enoshukela: Ikhofi, i-caffeine futhi inothile ngama-antioxidants, kodwa uma ushukela noma isiraphu yengezwa, iqukethe ushukela ophezulu njengesoda. Lezi zinhlobo zeziphuzo ziyimbangela ehamba phambili yokuzuza isisindo.
Ukhilimu oyiqhwa: Ama-ayisikhilimu akhiqizwa ukudayiswa ngokuvamile aqukethe amanani aphezulu kashukela namafutha.
Pizza: I-pizza iba ukudla okunekhalori ephezulu, ikakhulukazi uma yenziwe ngenyama egayiwe kanye noshizi onamafutha amaningi.
Amakhukhi nama-donuts: Lezi zidlo ezidliwayo ezinoshukela zivame ukuba noshukela omningi, amafutha nama-calories.
Amazambane athosiwe nama-chips: Lokhu kudla kuqukethe amafutha amaningi nosawoti futhi kubangela ukukhuluphala uma kudliwe ngokweqile.
Okusanhlamvu kwasekuseni okunoshukela: Okunye okusanhlamvu kwasekuseni kuqukethe amanani aphezulu kashukela futhi akunawo umsoco.
ushokoledi: Ngenxa yokuqukethwe ushukela namafutha amaningi, kubangela ukukhuluphala, ikakhulukazi uma kusetshenziswe ngokweqile.

Ngayinye yalokhu kudla inomthelela ekuzuzeni isisindo ngakho-ke ukukhuluphala, ikakhulukazi uma kudliwe ngamanani aphezulu. Ukuze uthole ukudla okunempilo nokulawulwa kwesisindo, kuyadingeka ukunciphisa ukusetshenziswa kokudla okunjalo futhi ukhethe ezinye izindlela ezinomsoco.

Yiziphi izifo ezibangela ukukhuluphala ngokweqile?

Ezinye izifo nezimo zempilo ezingaholela ekukhuluphaleni zihlanganisa:

i-hypothyroidism: Ukukhiqizwa okunganele kwamahomoni egilo kunciphisa umzimba futhi kubangela ukukhuluphala.
I-Cushing's syndrome: Ibangela ukukhiqizwa kwe-cortisol ngokweqile emzimbeni I-Cushing's syndrome Yandisa ukunqwabelana kwamafutha kanye nesifiso sokudla.
I-Polycystic ovary syndrome (PCOS): Lesi simo, esibonakala kwabesifazane, sibangela ukukhuluphala ngenxa yokumelana ne-insulin.
I-microbiome yamathumbu: I-gut microbiomeUkungalingani kwawo kuthinta i-metabolism yamandla futhi kubangela ukukhuluphala.

Izinzuzo, Ukulimala, Inani Lokudla Okunempilo kanye Namakhalori Walnut

Lezi zimo zezempilo zithinta ukusetshenziswa kwamandla omzimba nokugcinwa kwamafutha, okuholela ekuzuzeni isisindo. Ukulawulwa kwalezi zifo kudlala indima ebalulekile ekulweni nokukhuluphala ngokweqile.

Izifo Ezibangelwa Ukukhuluphala

Nakuba ezinye izifo zingabangela ukukhuluphala, zikhona nezifo ezenzeka ngenxa yokukhuluphala ngokweqile. Izifo ezibangelwa ukukhuluphala zithinta izinhlelo ezihlukahlukene zomzimba futhi zinciphisa kakhulu izinga lempilo. Nazi ezinye izinkinga zempilo ezingadalwa ukukhuluphala:

i-metabolic syndrome: Ukukhuluphala ngokweqile kwandisa ingozi ye-metabolic syndrome, inhlanganisela yezinto ezifana nomfutho wegazi ophakeme, amazinga kashukela aphezulu egazini, amazinga e-cholesterol angajwayelekile kanye namafutha amaningi esiswini.
izifo zenhliziyo: Izifo zenhliziyo nemithambo yegazi ezifana nesifo senhliziyo nesifo sohlangothi ziye zahlotshaniswa nokukhuluphala. Amafutha amaningi emzimbeni anemiphumela emibi empilweni yenhliziyo nemithambo yegazi.
uhlobo 2 sikashukela: Ukukhuluphala kunomthelela ekwandeni kwe-insulin futhi ekugcineni kuthuthuke uhlobo lwesifo sikashukela sohlobo 2.
izinkinga zokuphefumula: Izinkinga zokuphefumula ezifana nenkinga yokungalali kahle nesifuba somoya zixhunyaniswa nokukhuluphala. Izicubu ezinamafutha amaningi zivimba imigudu yokuphefumula, okwenza ukuphefumula kube nzima.
Izinkinga ze-musculoskeletal: Ukukhuluphala ngokweqile kubangela ubuhlungu nokungakhululeki emalungeni nasemisipha. Amalunga edolo nenqulu ikakhulukazi awonakele ngenxa yesisindo somzimba eseqile.
Izifo zesistimu yokugaya ukudla: Isifo se-Gastroesophageal Reflux (GERD) kanye nezifo ze-gallbladder ziphakathi kwezinkinga zesistimu yokugaya ezihambisana nokukhuluphala.
Imiphumela yezengqondo: Ukukhuluphala ngokweqile kubangela izinkinga ezingokwengqondo ezifana nokucindezeleka nokukhathazeka. Kuphinde kwaxhunyaniswa nezinkinga zomphakathi nezingokomzwelo njengokuzihlukanisa nomphakathi kanye nokuntula ukuzethemba.

Indlela Yokuvimbela Ukukhuluphala?

Ukuvimbela ukukhuluphala kungenzeka ngokuthatha indlela yokuphila enempilo nokushintsha imikhuba yomuntu ngamunye. Nazi izincomo eziyisisekelo zokuvimbela ukukhuluphala:

Ukudla okulinganiselayo: Ukudla okunempilo nokulinganisela kubalulekile ekuvimbeleni ukukhuluphala. Kuyadingeka ukugxila ezithelweni, imifino, okusanhlamvu okuphelele kanye nemithombo yamaprotheni angenalutho.
umsebenzi womzimba: Ukuzivocavoca umzimba okuvamile kubalulekile ekushiseni ama-calories nokugcina isisindo somzimba esinempilo. Kudingeka ukuzivocavoca okungenani imizuzu engama-30 nsuku zonke.
Ukulawula ingxenye: Ukunciphisa izingxenye zokudla nokunciphisa ijubane lokudla kugcina imikhuba yokudla ngokweqile ilawulwa.
Ukusetshenziswa Amanzi: Ukuphuza amanzi amaningi kukhulisa umuzwa wokugcwala futhi kuvimbela ukungena kwekhalori okungadingekile.
ukudla okulula okunempilo: Ukukhetha ezinye izindlela ezinempilo esikhundleni sokudla okulula okunoshukela nokunamafutha kusiza ukunciphisa ukudla okudlayo.
ukudla ngokomzwelo: Esikhundleni sokuphendukela emikhubeni yokudla ukuze ubhekane nokucindezeleka noma izimo ezingokomzwelo, kudingekile ukuthuthukisa izindlela ezinempilo zokubhekana nazo.
Amaphethini okulala: Ukulala okwanele kanye nekhwalithi kunemiphumela emihle ekulawuleni ukudla kanye ne-metabolism.
ukuqeqeshwa: Ukuthola imfundo mayelana nokudla okunempilo kanye nokuvivinya umzimba kusiza abantu ukuba benze izinqumo ezinolwazi.

Ukuvimbela ukukhuluphala kudinga ukwesekwa ezingeni lezenhlalo nezombusazwe kanye nemizamo yomuntu ngamunye. Izinqubomgomo zezempilo zomphakathi kufanele zisize ukufinyelela ekudleni okunempilo futhi zikhuthaze ukuvivinya umzimba, ukuhlinzeka ngezinketho zokuphila okunempilo ezikoleni nasezindaweni zokusebenza. Ukulwa nokukhuluphala kuzosebenza kangcono ngemizamo ehlanganyelwe yabantu ngabanye, imindeni, ochwepheshe bezempilo kanye nabaholi bomphakathi.

Ingabe Ukukhuluphala Kuyisiphetho Noma Ukukhetha?

Ukukhuluphala ngokweqile kwenzeka ngenxa yokusebenzisana okuyinkimbinkimbi phakathi kokuthambekela kofuzo kanye nokukhetha kwendlela yokuphila.

Njengembewu ewela emhlabathini, uhambo lokuphila komuntu luqala ngokuzalwa. Ifa lethu lofuzo linquma uhlobo lwale nzalo. Nokho, izici zangaphandle ezifana nokuvunda komhlabathi, ukuchichima kwamanzi kanye nemisebe yokufudumala yelanga kuthinta iphethini yokukhula kwayo kanye nesivinini. Ukukhuluphala ngokweqile kuveza indida efanayo; Nakuba amakhodi ethu ofuzo ebonisa izingozi ezingaba khona, ukukhetha kwethu indlela yokuphila kunquma ukuthi la makhodi avezwa kanjani.

Kwabanye, ukukhuluphala kubonakala kuwufuzo. Abantu abanomlando womndeni wokukhuluphala kungenzeka kakhulu basibone lesi simo ezimpilweni zabo. Nokho, lesi akusona isiphetho esingenakugwenywa. Isayensi ibonisa ukuthi izakhi zofuzo zakha ukuthambekela kuphela, kodwa umphumela usezandleni zomuntu.

Izinketho zendlela yokuphila zakha enye ingxenye yezibalo zokukhuluphala. Imikhuba yokudla enempilo, ukuvivinya umzimba njalo nokulala ngokwanele kudlala indima ebalulekile ekuvimbeleni ukukhuluphala. Ezweni lanamuhla, lapho isiko lokudla okusheshayo lisakazeka ngokushesha futhi ukuphila kokunganyakazi sekuyinto evamile, ukukhetha okunempilo kuye kwaba inselele.

Ukulwa nokukhuluphala kuqala ngokukhetha komuntu ngamunye kodwa kudinga umzamo womphakathi. Izinqubomgomo zezempilo zomphakathi kufanele zisize ukufinyelela ekudleni okunempilo, zikhuthaze ukuvivinya umzimba futhi ziqwashise abantu. Izinhlelo zezemfundo kufanele zifundise futhi zisekele izingane ngemikhuba yokuphila enempilo zisencane.

Awu; Ukukhuluphala akukona ukudalelwa ngokuphelele noma ukukhetha nje. Kungumdanso wezakhi zofuzo nezemvelo; futhi isinyathelo ngasinye salo mdanso silolongwa ukukhetha komuntu siqu. Ukuze umphakathi onempilo, ngamunye wethu abambe iqhaza kulo mdanso futhi azibophezele.

Ngenxa yalokho;

Ukukhuluphala ngokweqile yisimo esiyinkimbinkimbi esenzeka ngenxa yokusebenzisana kwezinto eziningi eziguquguqukayo, kusukela kufuzo kuya ezicini zendawo ezungezile, kusukela endleleni yokuphila kuya ezintweni ezingokwengqondo. Njengoba sibona kulesi sihloko; Nakuba kunezici umuntu angakwazi ukuzilawula mayelana nokukhuluphala, kunezici ezingalawuleki ezifana nezakhi zofuzo. Kodwa kuzo zonke izimo, sinamandla okwenza izinqumo ezinempilo futhi sakhe indawo esekelayo. Ngokuhlanganisa umthwalo wemfanelo womuntu ngamunye kanye nezindlela zokusekela umphakathi ekulweni nokukhuluphala ngokweqile, singakha ikusasa elinempilo nelinokulinganisela. Lokhu kuwutshalomali olunenzuzo hhayi kubantu ngabanye kuphela kodwa nangokwempilo jikelele yomphakathi.

Izithenjwa: 1, 2, 3, 4, 5, 6, 7, 8