Ukudla okunomsoco okunikeza zonke izakhamzimba ezidingwa umzimba wakho, kukusiza ukuthi ugxile emisebenzini yakho futhi usebenze ngendlela ekhiqizayo, kukusiza ukuba ulondoloze noma unciphise umzimba, kunomthelela wangempela esimweni sakho sengqondo, ekusebenzeni kwakho kwezemidlalo. Ukudla okunomsoco futhi kunciphisa kakhulu amathuba akho okuthola izifo ezingelapheki amadoda athambekele kuzo kakhulu kunabesifazane.
Ukudla kowesilisa kuzithinta kanjani izici ezisengozini yokuthola lesi sifo?
Ukudla, ukuvivinya umzimba, nokuphuza utshwala kuthinta impilo yakho nsuku zonke futhi kunqume ingozi yokuba nezifo ezithile kamuva ekuphileni, njengokukhuluphala, isifo senhliziyo, isifo sikashukela, nezinhlobo eziningana zomdlavuza.
Ngokushesha uqaphela izinguquko ezinhle endleleni obukeka ngayo futhi uzizwe ngayo lapho nje uqala ukudla kahle nokuzivocavoca njalo. Izinzuzo zezempilo zesikhathi eside zizovela emikhubeni enempilo onayo manje futhi ezothuthuka maduze nje. Izinguquko ezincane ezenziwe endleleni yakho yansuku zonke namuhla zingakhokha izinzuzo ezinkulu ngokuhamba kwesikhathi.
Kulezi zimbangela eziyishumi zokufa, ezine zihlobene ngqo nendlela odla ngayo - isifo senhliziyo, umdlavuza, isifo sohlangothi kanye nesifo sikashukela. Esinye isizathu sihlobene nokuphuza ngokweqile (izingozi nokulimala, ukuzibulala nokubulala).
Umsoco uhlobene kanjani nesifo senhliziyo?
Isifo senhliziyo sibangela ukufa oyedwa kwabane e-United States. Amadoda asengozini enkulu kakhulu yokuba nesifo senhliziyo kunabesifazane kuze kube yilapho abesifazane befinyelela eminyakeni yokunqamuka kokuya esikhathini.
Izici eziyinhloko ezibangela isifo senhliziyo yilezi:
- i-cholesterol ephezulu yegazi
- umfutho wegazi ophakeme
- sikashukela
- ukukhuluphala
- ukubhema ugwayi
- ukungabikho kokuzivocavoca umzimba
- ukwanda kweminyaka
- ukuthambekela komndeni ekuqaleni kwesifo senhliziyo
Ukudla okunomsoco kunconyelwe impilo yenhliziyo
Yehlisa inani lamafutha owadlayo, ikakhulukazi amafutha agcwele. Itholakala emikhiqizweni yezilwane efana nenyama, imikhiqizo yobisi enamafutha agcwele, ibhotela namaqanda, kanye nama-trans fatty acids atholakala kumajarini, amabhisikidi nasezimpahleni ezibhakiwe. Okulimaza inhliziyo yi-cholesterol equkethwe ku-shellfish, izikhupha zamaqanda kanye nenyama yesitho, kanye nesodium (usawoti). Ngaphansi kokuqondisa kukadokotela wakho, qapha umfutho wegazi lakho kanye namazinga e-cholesterol njalo.
Gcina isisindo esinempilo.
Uma unesifo sikashukela, lawula amazinga kashukela egazini futhi udle izinhlobonhlobo zokudla okunefiber ephezulu (okusanhlamvu, izithelo ezintsha nemifino; okusanhlamvu okunjengobhontshisi, uphizi nodali, amantongomane nembewu).
Nciphisa ukuphuza kwakho utshwala. Ngisho nokuphuza utshwala ngokusesilinganisweni kwandisa ingozi yezingozi, udlame, umfutho wegazi ophakeme, umdlavuza nesifo senhliziyo.
Ingabe ukudla kunganciphisa ingozi yomdlavuza?
Ingozi yomdlavuza ingancishiswa ngokushintsha indlela yokuphila kanye nemikhuba emihle, eminingi yayo ehlobene nokudla. Lezi zihlanganisa:
- Ukugcina isisindo somzimba esinempilo.
- Ukunciphisa ukudla kwamafutha.
- Umkhawulo wokuphuza utshwala.
- Ukwandisa ukuthathwa kwefiber, ubhontshisi, okusanhlamvu, izithelo nemifino (ikakhulukazi imifino, ophuzi, owolintshi nohlaza, imifino enamahlamvu neklabishi).
Ingabe abafana bathola i-osteoporosis?
Yebo! NgokweNational Institutes of Health, amadoda aseMelika ayizigidi ezimbili anesifo sokukhumuzeka kwamathambo, isifo esenza amathambo abe buthaka futhi abe brittle. Abesilisa abaneminyaka engaphezu kuka-2008 banamathuba amaningi okuthi babe nokuqhekeka okuhlobene ne-osteoporosis kunomdlavuza wendlala yesinye, ngokusho kwesitatimende esingu-65 seNational Osteoporosis Foundation. Ngeminyaka yobudala engama-75, amadoda alahlekelwa isisindo ngokushesha njengabesifazane. Eminyakeni engu-XNUMX, wonke umuntu wesithathu une-osteoporosis.
Izinkinga ezinjengobuhlungu be-hip, emuva, nesihlakala zingase zibonakale zithinta abantu asebekhulile kuphela, kodwa empeleni, ukulahlekelwa kwamathambo kungaqala esemncane. Ngakho-ke, kusukela esemncane kubalulekile ukwazi ezinye zezimiso ongazilandela ukuze ugcine amathambo akho enempilo futhi eqinile.
Izinto eziyingozi ongeke uzilawule:
- Iminyaka yobudala - Lapho usumdala, yilapho usengozini enkulu ye-osteoporosis.
- Umlando Womndeni - Uma abazali bakho noma izingane zakini zine-osteoporosis, usengozini enkulu.
- Umbala Wesikhumba - Usengozini enkulu uma umhlophe noma u-Asia.
- Umthethosisekelo womzimba - uma ungowesilisa ozacile kakhulu, omfushane, ingozi inkulu ngoba abesilisa abancane bavame ukuba nesisindo esincane samathambo, futhi lokhu kuba kubi kakhulu njengoba ukhula.
Cishe ingxenye yazo zonke izimo ezimbi kakhulu ze-osteoporosis emadodeni zibangelwa izici ezingalawuleka. Lezo ezihambisana nokudla nokuqina zihlanganisa:
Ayikho i-calcium eyanele ekudleni kwakho - amadoda kufanele athole cishe u-1000 mg we-calcium nsuku zonke.
Ayikho i-vitamin D eyanele ekudleni kwakho. Ngokusho kweNational Osteoporosis Foundation, amadoda aneminyaka engaphansi kwamashumi amahlanu adinga amayunithi angama-400 kuya kwangu-800 omhlaba wonke kavithamini D ngosuku. Kunezinhlobo ezimbili ze-vitamin D: i-vitamin D3 ne-vitamin D2. Ucwaningo lwakamuva lubonise ukuthi zombili izinhlobo zilungele impilo yamathambo ngokulinganayo.
Ukuphuza – Utshwala buphazamisa ukwakhiwa kwamathambo futhi bunciphisa ikhono lomzimba wakho lokumunca i-calcium. Kwabesilisa, ukuphuza ngokweqile kungenye yezinto ezivame kakhulu eziyingozi ze-osteoporosis.
Ukuphazamiseka kwemikhuba yokudla - ukungondleki kanye nesisindo somzimba esincane kungaholela emazingeni aphansi e-testosterone, athinta impilo yamathambo. Amadoda ane-anorexia nervosa noma i-bulimia nervosa asengozini enkulu yokuncipha kwamathambo emhlane ongezansi nasezinqulwini.
Indlela yokuphila yokungawuvivinyi umzimba - Amadoda angawuvivinyi njalo asengozini enkulu yokuba ne-osteoporosis.
Ukubhema.
Njengezifo eziningi ezingapheli, ukuvimbela "kuyikhambi" elingcono kakhulu. Qinisekisa ukuthi uthola i-calcium eyanele novithamini D (lokhu kwengezwa emikhiqizweni eminingi yobisi kanye namaphilisi amaningi e-multivitamin). Zombili lezi zinto zibalulekile ekwakheni isisindo samathambo lapho usemncane kanye nokuvimbela ukulahleka kwamathambo njengoba ukhula. Uhlaka lwamathambo akho luqukethe u-99% we-calcium emzimbeni wakho. Uma umzimba wakho ungayitholi i-calcium eyanele, izoyintshontsha emathanjeni.