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Ukukhuluphala ngokweqile kuyingozi engaholela ekufeni

nguDkt uRosie Mgqibisa

Kusukela mhla ziyisi-9 kuya zili-19 kuMfumfu iNational Obesity Week. Nakuba sesike sakhuluma ngokukhuluphala ngokweqile ngeNyanga Yentsha, ngibone kubalulekile ukuthi ngigxile kulesi sihloko kwazise ukuzimuka ngokweqile sekuwumqedazwe omkhulu ezweni lethu.

Ngokombiko weWorld Obesity Federation ekuqaleni kwalo nyaka, iNingizimu Afrika isethubeni lokuba nesigamu sabesifazane kuya ekwateni lamadoda abakhuluphele ngokweqile ngowezi-2015.

Uma sibuka emuva, ukuzimuka ngokweqile yisimo sokugula lapho kunqwabelana amafutha emzimbeni okungaze kube nemiphumela emibi empilweni yomuntu. Umuntu uthathwa njengokhuluphele ngokweqile uma iNkomba Kusinda Komzimba (Body Mass Index) ingama-30 noma ngaphezulu. Njengoba sabalula embhalweni odlule, iBMI ikalwa ngokuhlukanisa isisindo somuntu ngesikwele sobude bomuntu (weight kg/height m2).

Ukwahlukana kwesisindo esikhulu nokuzimuka ngokweqile ngokweBMI, ukuzimuka okhalweni nobungozi bezifo ezihlobene nakho:

Izifo ezinobungozi ushukela osesigabeni sesibili, umfutho wegazi ophezulu nesiphathelene nenhliziyo. Ukuzimuka kokhalo kungaholela ebungozini ngisho nakubantu abanesisindo esejwayelekile.

Ukwanda kokuzimuka komzimba ezweni lethu kuyakhathaza njengoba abesifazane abangaphezulu kwamaphesenti angama-60 nabesilisa abalinganiselwa kwangama-30 benemizimba ekhuluphele ngokweqile.

Ukukhuluphala ngokweqile kunobungozi bokuthi umuntu angenwe yizifo eziningi njengokuthi abantu abazimuke ngokweqile basemathubeni amaningi okungenwa yilezi:

  • Isigaba sesibili sikashukela: buyakhula ubungozi ngokuhamba kwesikhathi nangezinga lokukhuluphala ngokweqile
  • Umfutho wegazi ophezulu: usubonakale umkhulu ikakhulukazi kwabesifazane abakhuluphele ngokweqile kunabesilisa
  • Amafutha amaningi: kungenyusa ubungozi bokuhlaselwa inhliziyo nesifo sohlangothi
  • Isifo senhliziyo: imibiko iveza ukuthi isisindo esingaphansi kwama-30 singadala isifo esithinta imithambo ethuthela igazi emisipheni yenhliziyo ngamathuba afinyelela kwamane. Akubona kuphela abantu abasengcupheni yokuhlaselwa inhliziyo kodwa kungaholela ekufeni nokwanda kwamathuba okuphinda ukuhlaselwa isifo senhliziyo
  • Umdlavuza: owebele, owethumbu, owezindongana ezingaphakathi zesizalo (endometrium), owendlala yabesilisa, owenyongo nowomtshazo
  • Ubunzima bokuphefumula uma ulele
  • Ukuguga kwemisipha (osteoarthritis): ikakhulukazi emadolweni, enqulwini nakwesinzansi ngemuva
  • Izinkinga zengqondo: ukukhathazeka nokwehlelwa ukuzethemba okungaholela engcindezini.   

Okudala ukukhuluphala ngokweqile

Kujwayele ukwenzeka uma kunokungalingani phakathi kwesilinganiso samandla okudla okufudumeza umzimba (calories) umuntu akudlayo nezinga akushisa ngalo. Uma umuntu edla lokhu kakhulu ukwedlula izinga akushisa ngalo uyakhuluphala kwazise umzimba ujwayela ukukugcina njengamafutha.

Okujwayeleke kakhulu njengembangela yokukhuluphala ngokweqile ukungazivocavoci ngokwanele nokudla ngokweqile. 

Ukungazivocavoci ngokwanele kusho ukuthi kuncane ukudla okufudumeza umzimba okushiswayo okuholela esisindweni esikhulu. Ukudla ngokweqile ukudla okunamafutha amaningi, ukudla okungenampilo njengokuthosiwe kuholela esisindweni esikhulu. Ufuzo, makhulu amathuba okukhuluphala ngokweqile kumuntu onomzali noma abazali abanalesi simo. 

Kwabanye ukushoda kwamahomoni abizwa ngeLeptin alawula isisindo. Ingqondo yomuntu ongenawo la mahomoni ayiwutholi umyalezo wokuthi lowo adle kancane.

Ezinye izinhlobo zemishanguzo njenge-Antidepressant ne-Anticonvulsant (esetshenziselwa isifo sokudlikiza) njengeTegretol, ekashukela, eyokuhlela umndeni neyomfutho wegazi ophezulu ziyamaniswa nokuba nesisindo somzimba esikhulu. Izifo ezifana neHypothyroidism, iPolycystic Ovary Syndrome neCushing Syndrome zaziwa njengolunye uhlobo lokuzimuka ngokweqile.

Ukulawula ukukhuluphala ngokweqile

See Also
Senza abesifazane umongo wokusungula amakhono kwezokwakha

Lokhu kufanele kube impokophelelo yawo wonke umuntu ngoba kulula kunokwelapha. Ukuzimuka ngokweqile kuyagwemeka. 

Ukuphila ngokuzivocavoca nokudla ukudla okunempilo kubalulekile ekugwemeni ukukhuluphala ngokweqile. Ukunakekela isisindo somzimba kunciphisa amathuba okungenwa izifo eziningi ezifana nomfutho wegazi ophezulu, ushukela, olunye uhlobo lomdlavuza ngakho-ke ukulawula isisindo somzimba iqhingasu elibalulekile ekuqhakambiseni ezempilo.

Izinto ezimbili ezibalulekile ezingenziwa ukunciphisa amathuba okukhuluphala ngokweqile:

  • Ukudla ukudla okunempilo, ugweme okufudumeza umzimba, okunamafutha amaningi neziphuzo ezihlohlozayo. Yidla izingcezu okungenani ezinhlanu zemifini nezithelo ngosuku, ukolweni nokunamaphrotheni.

Asenze ukudla okunempilo kube yimfashini!

  •  Yidla kakhulu amafayibha okwenza isisu sihlale sigcwele isikhathi eside.
  • Sebenzisa izindlela zokupheka ezinempilo njengokubilisa nokushisiwe.
  • Nciphisa ukudla usawoti ngoba wenza umzimba ugcine amanzi.
  • Phuza izingilazi zamanzi eziphakathi kweziyisi-6 kuya kweziyisi-8 ngosuku.
  • Ukuzivocavoca kugcina isisindo somzimba esinempilo. Yenza imisebenzi yangaphandle, ujoyine ijimu, wenze imidlalo efana nonobhutshuzwayo okungenani isikhathi esingangehora ngosuku izingane nemizuzu eli-150 ngesonto abantu abadala.

Ziningi izinhlelo zokuzivocavoca ezweni, sebenzisa leyo ekhona kuwe.

NgokweWorld Health Organisation (WHO), imboni yokudla ingabamba iqhaza elikhulu ukuqhakambisa ukudla ngendlela enempilo. Ingakwenza lokhu ngokuthi:

  • yehlise amafutha, ushukela nosawoti ekudleni osekuphekiwe,
  • iqinisekise ukuthi abathengi bayakwazi ukuthola ukudla okunempilo okwahlukene ngamanani abavumelayo,
  • inciphisa ukumakethwa kokudla okunoshukela omuningi, usawoti namafutha ikakhulukazi okwezingane nentsha,
  • iqinisekise ukutholakala kokudla okunempilo nokweseka ukuzivocavoca njalo ezindaweni zokusebenza.
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