Yisiphi isisindo esifanele sesibalo sakho

Akekho noyedwa umuntu omdala ozokwenza sengathi ukhule aze afike ku-170 cm uma ukuphakama kwakhe kungu-160. Noma ukunciphisa ubukhulu bonyawo lwakhe - yithi, kusuka ku-40 kuya ku-36. Nokho, abantu abaningi bavame ukushintsha isisindo sabo nevolumu. Nakuba yonke imizamo ingase ibe yize: “Amaphesenti angu-5 kuphela abantu abaye balahlekelwa isisindo ngenxa yokudla okulinganiselwe abagcina bekuleli zinga okungenani unyaka,” kusho isazi sokusebenza kwengqondo emtholampilo uNatalya Rostova.

“Isayensi ikufakazele ukuthi isisindo sethu sinqunywa ngokwezinto eziphilayo,” kuchaza isazi sokusebenza kwengqondo sase-Italy, isazi sokudla okunempilo kanye ne-endocrinologist uRiccardo Dalle Grave *. - Umzimba wethu ulungisa ngokuzenzakalelayo isilinganiso se-calories emuncwe futhi ekhishwe - ngakho-ke, umzimba unquma ngokuzimela ukuthi isisindo sethu "semvelo", ososayensi ababiza ngokuthi "iphuzu elimisiwe", okungukuthi, isisindo esizinzile somuntu lapho edla, ukulalela umzimba wokuphila. ukuzwa indlala”. Kodwa-ke, kwabanye, isisindo sibekwe ngaphakathi kwe-50 kg, kwabanye sifinyelela ku-60, 70, 80 nangaphezulu. Kungani lokhu kwenzeka?

Izigaba ezintathu

“Izifundo ze-Genome zithole izakhi zofuzo ezingu-430 ezandisa ingozi yokukhuluphala ngokweqile,” kusho uDalle Grave. “Kodwa ukuthambekela kokukhuluphala kuncike futhi emathonyeni ezenhlalo namasiko emvelo yethu, lapho ukudla kugcwele ngokweqile, kungenangqondo futhi kungalingani. Wonke umuntu okhathazekile ngokukhuluphala angahlukaniswa ngokwezigaba ezintathu.

"Ukukhuluphala ngokweqile ngokwemvelo" ngabantu abanezinga eliphezulu elibekiwe ngenxa yezizathu zofuzo, okuhlanganisa izici ze-hormonal. “Kunenkolelo yokuthi abantu abakhuluphele ngokweqile badla ngokweqile futhi abanaso isifiso sokumelana nokudla,” kusho uDalle Grave. Kodwa-ke, konke akunjalo: bonke abaphendula abangu-19 kwabangu-20 babonisa ukuthi badla njengawo wonke umuntu, kodwa isisindo sabo sihlala siphezulu. Lokhu kuyisici esiyingqayizivele se-metabolism: kufanelekile ukulahlekelwa amakhilogremu okuqala, izicubu ze-adipose zehlisa ukukhiqizwa kwe-leptin, lapho umuzwa wokusutha uncike kuwo, futhi isifiso sokudla siyakhula. “

Iqembu elilandelayo - "elingazinzile", lihlukaniswa ngokushintshashintsha okuphawulekayo kwesisindo ngezigaba ezahlukene zokuphila. Ukucindezeleka, ukukhathala, i-melancholy, ukucindezeleka kuholela ekuzuzeni isisindo, njengoba abantu balolu hlobo bevame "ukubamba" imizwelo emibi. “Ngokuvamile bathanda ukudla okunoshukela nokunamafutha, okunomphumela wangempela (nakuba owesikhashana) wokulalisa,” kuphawula uDaniela Lucini, udokotela emnyangweni we-neurovegetative we-Sacco Clinic eMilan.

"Abanelisekile ngokungapheli" - isisindo sabo semvelo singaphakathi kwebanga elijwayelekile, kodwa basafuna ukulahlekelwa isisindo. “Owesifazane, oqophelo lakhe lingu-60 kg, uphoqeleka ukuthi azilambele ukuze ehlise aze afike ku-55 - lokhu kungaqhathaniswa nokuthi uma umzimba bekumele ulwe njalo ukuze wehlise izinga lokushisa lisuka ku-37 liye ku-36,5 degrees. ” , kusho uDalle Grave. Ngakho-ke, sibhekene nokukhetha okungenakugwenywa: nsuku zonke - kuze kube sekupheleni kwezimpilo zethu - ukulwa nemvelo yethu noma sisondeze okuhle kwethu eqinisweni.

Okujwayelekile, hhayi inkolelo-mbono

Ukuze unqume isisindo sakho "esingokwemvelo", kunezindlela ezimbalwa zomgomo. Okokuqala, lokho okubizwa nge-body mass index: BMI (Body Mass Index), ebalwa ngokuhlukanisa isisindo ngobude obuyisikwele. Isibonelo, kumuntu onobude obungu-1,6 m futhi enesisindo esingu-54 kg, i-BMI izoba ngu-21,1. I-BMI engaphansi kuka-18,5 (emadodeni angaphansi kuka-20) isho ukuncipha, kuyilapho inkambiso isebangeni elisuka ku-18,5 kuya ku-25 (kwabesilisa phakathi kuka-20,5 no-25). Uma inkomba iwela phakathi kuka-25 no-30, lokhu kubonisa isisindo eseqile. Izici zomthethosisekelo nazo zibaluleke kakhulu: "Ngokusho kweMetropolitan Life Insuranse, enobude obungu-166 cm kowesifazane onomzimba we-asthenic, isisindo esifanele singu-50,8-54,6 kg, ku-normosthenic 53,3-59,8 ,57,3 kg, ye-hypersthenic 65,1, XNUMX-XNUMX kg, - kusho uNatalya Rostova. – Kukhona indlela elula yokunquma uhlobo lomthethosisekelo: bopha isihlakala sobunxele ngesithupha nomunwe wangaphambili wesandla sokudla. Uma iminwe ivalwe ngokucacile - i-normosthenic, uma iminwe ingathinti nje, kodwa ingaphinde ibekwe phezu komunye nomunye - i-asthenic, uma ingaguquki - i-hypersthenic. ”

Noma yimuphi umuntu unohlu oluthile lwesisindo esikhululekile, okungukuthi, isisindo azizwa ejwayelekile ngaso. "Ukwengeza noma ukhiphe amakhilogremu amahlanu - igebe elinjalo phakathi kokujwayelekile nomuzwa wokunethezeka wokuzithoba kubhekwa njengokwamukelekayo," kusho isazi sokusebenza kwengqondo u-Alla Kirtoki. – Ukushintshashintsha kwesisindo sonyaka nakho kungokwemvelo, futhi, ngokuvamile, akukho okungavamile, okubuhlungu esifisweni sowesifazane “sokwehlisa isisindo ehlobo”. Kodwa uma igebe phakathi kwephupho neqiniso lingaphezu kwamakhilogremu ayishumi - cishe, kukhona okunye okufihliwe ngemuva kwezicelo zesisindo. “

Izifiso kanye nemikhawulo

“Ukwamukela isidingo sokubekela imingcele ukudla kufana nokuhlukana nenkohliso yosana yokuba namandla onke,” kusho isazi sokusebenza kwengqondo u-Alla Kirtoki.

“Umuntu wanamuhla ukhona endaweni yezifiso, ezinqunywa amandla akhe. Ukuhlangana kwesifiso nokulinganiselwa njalo kubangela ukungqubuzana kwangaphakathi. Ngezinye izikhathi ukungakwazi ukwamukela imingcele kukhiqizwa kwezinye izigaba zokuphila: abantu abanjalo baphila ngokuvumelana nesimiso sokuthi “konke noma lutho” futhi ngenxa yalokho bazithola benganelisekile ngokuphila. Indlela evuthiwe yokwamukela ukulinganiselwa ukuqonda: Angiyena umninimandla onke, okungajabulisi, kodwa nami angiyena umuntu ongeyena, ngingafuna okuthile kulokhu kuphila (ngokwesibonelo, ucezu lwekhekhe). Lokhu kucabanga kudala umhubhe wemikhawulo - hhayi ukuncishwa, kodwa hhayi ukuvumelana - okwenza ubudlelwano bethu nokudla (kanye nemiphumela yako) buqondakale futhi bubonakale. Ukuqaphela imithetho ekhona, okungukuthi, ukulinganiselwa kwabo, kuholela ekutholeni ikhono lokuphila ngaphakathi kohlaka lwale mithetho. Bayeka ukubangela ukungakhululeki ngesikhathi lapho beba inkulumo ekhululekile yokuzikhethela, ukukhetha: “Lokhu ngikwenza ngoba kuyinzuzo kimi, okuhle, ukwenza okuhle.”

Ekhuluma ngesisindo sabo (okungenzeka ukuthi) ngokweqile, abantu bavame ukushintshanisa izimbangela nemiphumela, kusho uNatalia Rostova: "Akuwona amakhilogremu engeziwe aphazamisa injabulo yethu nokunethezeka kwethu, kodwa ukungakhululeki kwengqondo kuyisizathu sokubonakala kwesisindo esiningi". Kuhlanganisa nesisindo esiwumgunyathi eseqile, esingabonakali kunoma ubani ngaphandle komnikazi wayo.

Abantu banezidingo eziningi ezahlukene abazama ukuzanelisa ngokudla. “Okokuqala, iwumthombo wamandla, isisiza ukwanelisa indlala yethu. Okwesibili, ukuthola injabulo - hhayi kuphela ekunambithekeni, kodwa futhi kusukela ku-aesthetics, umbala, iphunga, ukukhonza, kusukela enkampanini esidla kuyo, ekukhulumisaneni, okujabulisa kakhulu etafuleni, - kuchaza u-Alla Kirtoki. – Okwesithathu, kuyindlela yokukhulula ukukhathazeka, ukuthola umuzwa wokunethezeka nokulondeka, ibele likamama elasilethela lona sisebancane. Okwesine, kuthuthukisa okuhlangenwe nakho okungokomzwelo, isibonelo, lapho sidla futhi sibuka i-TV noma sifunda incwadi ngesikhathi esifanayo. Siwadinga ngempela amaphuzu amathathu okugcina, okubangela ukugcwala kwamandla nemisoco. Kubonakala sengathi okuwukuphela kwendlela yokuqeda lokhu kudlula ngokweqile ukuzishayela wena ohlakeni lokuncishwa. Okusiletha ubuso nobuso nefomula eqinile: "Uma ufuna ukuba muhle, zincishe injabulo." Lokhu kudala ukungqubuzana okujulile - ubani odinga ukuphila ngaphandle kokuzijabulisa? - futhi ekugcineni umuntu uyeka imingcele, kodwa ulahlekelwa ukuzihlonipha yena. ”

Mayelana nakho

Tamaz Mcedlidze “Buyela Kuwena”

MEDI, 2005.

Umbhali wencwadi, uDokotela Wesayensi Yezokwelapha, ukhuluma ngolwazi lwakhe lokunciphisa isisindo - ngamakhilogremu angu-74 - nokuthi yiziphi izenzakalo kanye nempumelelo yangaphakathi ehambisana nalokhu. Okunamathiselwe encwadini amathebula okuqukethwe kwekhalori nokusetshenziswa kwamandla.

Impilo engenabo ubunzima

U-Alla Kirtoki uthi: “Izazi zokudla okunomsoco zanamuhla zibheka ukudla okunzima njengokungadli kahle. – Kwenzekani ngemizimba yethu? Kuyamangaza ngokuphelele okwenzekayo, ngokulindela izikhathi zokulamba, iqala ukwakha kabusha umzimba, yonge, yonge izinto zosuku lwemvula. ” Okuwukuphela kwendlela yokugwema lokhu iwukulahla wona kanye umqondo wokuthi ukuswela kuzokusiza wakhe kabusha ubuhlobo bakho nomzimba wakho. “Umzimba akufanele neze ugcinwe untula amandla,” kuqhuba u-Alla Kirtoki. "Ngokuphambene nalokho, kufanele aqiniseke ngokuphelele ukuthi imisoco izohlala inikezwa ngenani elidingekayo - lokhu kuyisihluthulelo sesisindo esizinzile kanye ne-metabolism enhle."

“Impi yomuntu siqu iyize futhi iyingozi,” kusho uNatalya Rostova. “Kuwukuhlakanipha ukusebenzisana nomzimba wakho ukuze ulondoloze ukudla okusesilinganisweni nokunomsoco.” Kungenzeka yini ukushintshela ekudleni okufanele ngaphandle kokuzincisha injabulo? Indlela yokuhlukanisa isidingo somzimba sokudla kwezinye izidingo zethu, ukuze ukwaneliseke (mhlawumbe) kuzoba nezinye izindlela? Okokuqala, kufanelekile ukubuza umbuzo: kungakanani ukudla engikudingayo ukuze ngizisekele - nginganciphisi, kodwa futhi ngingabi nesisindo? Ungazama ukugcina amarekhodi - ukuthi kungakanani nokuthi hlobo luni lokudla oludliwe ngosuku, gcina uhlobo lwedayari yokubuka. “Kunikeza ulwazi oluningi ongacabanga ngalo,” kuchaza u-Alla Kirtoki. – Uma umuntu engawagcini la marekhodi, lonke lolu lwazi luhlala lufihliwe kuye. Okokuqala, kusivumela ukuba siqonde ukuthi ukudla kuhlobana kanjani nezifiso zethu - kungakhathaliseki ukuthi sasifuna ukudla ngaleso sikhathi noma cha, yini eyasishukumisela ukuba sidle. Okwesibili, futhi "thintana" nokudla, khumbula ukuthi kwakumnandi kangakanani (noma kunganambitheki), thola injabulo. Okwesithathu, isinika ulwazi olusebenzayo mayelana nama-calories kanye nenani lokudla okunempilo kokudla esikudlayo - zonke izinhlobo zamatafula ekhalori zizoba usizo kakhulu lapha. Okwesine, kulolu hlu lokudla (ikakhulukazi uma lude, yithi, ngemva kwephathi), singakwazi ukuhlukanisa into esingeke sikulungele ukuyiyeka, kodwa esizoyiyeka kalula. Lokhu kuphumelela kakhulu kunokumane uzitshele ukuthi: “Bekungamelwe udle kakhulu,” ngoba ngokuzayo ngeke sikhethe lokho okungasilethi injabulo yangempela. Lokhu kusisondeza ekwazini izidingo zethu zangempela (kuhlanganise nentokozo) kanye nokuzanelisa ngendlela esezingeni eliphezulu ngangokunokwenzeka. ”

* Umphathi Wezemfundo we-Italian Association for Nutrition and Weight (AIDAP).