Ukulahlekelwa kwesisindo kubalulekile kubantu abaneArthritis
Iimbophu zokunyameka zithwala umthwalo
Ukugqithisa kakhulu, kwanexesha elincinane, kuthintela amanxeba okunyusa kwaye kunokunyusa intlungu ehambelana ne- arthritis. Uphando lubonisile ukuba, ngexesha lokuhamba, iinqumlo, amadolo, nama-ankle zithwala amaxesha amathathu ukuya kuma-5 ubukhulu bomzimba bomntu. Kuwo wonke iipali umntu ukhuluphele, ama-3 ukuya ku-5 iipounds zeesisindo esongeziweyo uyongezwa emadolweni onke ngexesha lokuhamba.
Ngokwahlukileyo, i-pound yokulahlekelwa kwesisindo ezili-10 iyanciphisa ama-30 ukuya kuma-50 iipounds ezixhasayo zengxube.
Kwabantu abane-arthritis, iipounds ezongezelelweyo zithwala amanxeba kwaye zikhokelela ekuvukeleni nasekunyameni. I-Osteoarthritis, uhlobo lokugqoka kunye neentlungu ze-arthritis, luqhelekile kubantu abakhulu kakhulu. Ucwaningo luye lwabonisa ukuba ukulahlekelwa ubunzima obukhulu kunciphisa umngcipheko wokuphuhlisa i-osteoarthritis yamadolo. Ukulahlekelwa isisindo kunokunceda ukucotha ukunyuka kwe-arthritis, nayo.
Izikhokelo zokulahlekelwa kwesisindo
Ukuphakama komdabu kunye neesetyenti zamatshini azisasetyenziselwa izikhokelo zeSizwe zezeMpilo (NIH) kwinkcazo kunye nokonyango kokukhululeka nokukhuluphala. Uvavanyo lokugqithisa ngokweqile:
- i-body mass index (BMI)
- kwinquma
- iziganeko zobungozi kwizifo
- iimeko ezinxulumene nokukhuluphala
I-BMI ilinganisa ubunzima bomntu ngamakhilogremu ahlukeneyo ngokuphakama kwawo ngamasentimitha ama-square, wanda ngo-704.5.
Ukugqithisa kakhulu kuchazwa njenge-BMI yeepesenti ezingama-27.3 okanye ngaphezulu kubafazi kunye no-27.8 okanye ngaphezulu kwamadoda. Ukunyanyiswa kukuchazwa njenge-BMI ye-30 okanye ngaphezulu. I-BMI ye-30 i malunga nama-30 weepounds.
- Indlela yokulinganisa i-Index yakho Mass Mass (BMI) kunye noxinzelelo lweein
Iingcebiso zokuphumelela ukulahlekelwa kwesisindo
Xa ucinga isicwangciso sokulahleka kwesisindo kunye nokutya kufuneka kubekho ukuqiqa kwaye kuyinyani.
Izidlo ze-Fad kunye nezicwangciso zokulahlekelwa kwesisindo ngokukhawulezileyo aziyiyo kuphela into engenangqiqo kodwa ingaba yingozi, ingalinganisekanga kwaye ichithe isidumbu sezondlo ezibalulekileyo. Ingqikelelo engama-95% ye-dieters yokulahlekelwa isisindo kwixesha lokutya lokunciphisa isisindo ukufumana ubunzima ngaphakathi konyaka. Ifomula ilula. Ukuze ulahlekelwe isisindo, kufuneka ushise iikhalori ngoku:
- ukunciphisa ukutya okudliwayo
- ukwandiswa kwamandla ngokusetyenziswa rhoqo
Ukunyanzeliswa kwemizimba emiselweyo kuninzi okanye yonke imihla yeveki icetyiswa. Ngaphandle kwegalelo layo ekulahlekelweni kwesisindo, ukusetyenziswa:
- uqinisa amaqela namathambo
- unciphisa uxinzelelo lwegazi
- phucula inkqubo ye-cardiovascular system
Ukuhamba ngeekhilomitha kuyatshisa malunga neekhalori ezili-100. Ukulima imizuzu engama-30 ukuya kwimizuzu engama-45, ukubeka amaqabunga amaminithi angama-30 kunye neminye imisebenzi eqhelekileyo ishisa malunga neekhalori eziyi-150.
- Yintoni eyenza abantu abaneArthritis ngokweqile?
Yidla rhoqo ukutya okunokulinganisela
Kunconywa ukuba abantu badle ezintathu ukutya okunempilo, okunokulinganisela kunye nokuphepha ukungahambi kakuhle phakathi kokutya okutya. Kukwacetyiswa ukuba unciphise amafutha amanondlo kwaye ukhumbule iimfuno zesondlo, njengale:
- calcium
- zinc
- potassium
- fiber
- iiVithamini D, B12, kunye neE
Ukusika i-caloric intlawulo ngeekhalori ezingama-500 ngemini imihla ngemihla kuya kukhokelela ekulahlekelweni kweepounds ngeveki. Ixesha elifanelekileyo elifanelekileyo lokunciphisa u-10% ubunzima bomzimba luyiinyanga ezintandathu zonyango, kunye nokulahleka kwee-1 ukuya kuma-2 iilipi ngeveki.
- 15 Iingcamango eziqhelekileyo malunga nokulahlekelwa kwesisindo, isondlo kunye nokutya
Iingcebiso zokutya okunempilo
Isiluleko sokutya okunempilo:
- Yidla kuphela ukutya okubomvu kwenyama encinci, okanye akukho nyama ebomvu ngeenkukhu kunye neentlanzi njengenye indlela.
- Nciphisa amanoni kunye nekhumba.
- Ukupheka ngokutshiza, ukugcoba, ukupheka, okanye i-microwaving; ukuphepha ukucima.
- Yidla i-cheeses ne-yogurt engekho i-fat; yogurt efriziwe endaweni ye-ayisikrimu; ukusela isiselo okanye i-1% yobisi.
- Ukutya kwe-starchy kunempilo kwaye kunelisayo njengesonka, ilayisi, iitatayi kunye ne-pasta; ungafaki i-fattening sauces okanye ibhotela.
- Ii-Chips, ii-cookies, iigakes, ii-pie kufuneka zitshintshwe ziziqhamo, imifuno kunye nokutya okulula okulula.
- Sebenzisa iziqholo / imifuno ukunambitha ukutya kunokuba ibhotela kunye nokugqoka okunzima.
- Hamba ukhanyise i-dessert njengekhekhe lokudla kwengelosi, i-gelatin, okanye isaladi yesithelo.
- Amanzi okuphuza esinye isiluleko esinceda abo bazama ukunciphisa umzimba. Ukusela 6 ukuya kwezi-8 ezithandathu iiglasi zamanzi ngelilanga ngaphezu kwezinye iziphuzo zicetyiswa. Amanzi okuphuza aphilileyo kwaye anceda ukuphelisa ukutya.
- Iingcebiso ezili-12 zokuQala ukutya okunempilo
Ukulinganisela Kubalulekile Kukuphumelela Ukulahlekelwa Kwisisindo
Isisitshixo ekuphumeleleni ukulahleka kwesisindo kukufumana ukulinganisela phakathi kokuzilolonga kunye nokutya okunempilo okunokuba negalelo ekunciphiseni ikhalori - kodwa ngexesha elifanelekileyo, ukuba ulahlekelwe isisindo kuya kugcinwa ngokusebenzisa indlela entsha yokuphila.
- Iseluleko kubantu abane-Arthritis malunga nokulahlekelwa kwesisindo
Imithombo:
Uhlaziyo olongezelelekileyo kunye noKhuseleko lweZikhokelo, iMicrosoftNet.com
Impilo Engcono Imane Amapounds Alishumi, Reader's Digest, Oktobha 1997.