Ukuthintela ukunyanya
Njengemimiselo engapheliyo, ukukhuluphala kunokuthintelwa ngokupheleleyo. Kwaye iindaba ezilungileyo kukuba akuthathi nantoni na eyimfihlakalo okanye inzima ukukhusela ukukhuluphala; Ukulandela nje indlela yokuphila enempilo ngokuqhelekileyo kuya kubakho ukukhohlisa.
Njengebhonasi eyongeziweyo, abaninzi, ukuba kungengabo bonke, izicwangciso zokuthintela ukukhuluphala kwamanzi kuya kunceda ulahlekelwe isisindo xa sele ukhuluphele okanye ukhuluphele .
Iinqununu ezisisiseko zokutya okunempilo
Ngokulandela imigaqo ethile ebalulekileyo yokutya okunempilo , uya kuthintela ukufumana ubunzima obuninzi kunye nokukhuluphala.
Uya kunciphisa ingozi yakho kwezinye izifo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela, nomhlaza.
Eyokuqala yale migaqo kukugxila ekudleni okungenani ezintlanu ukuya kwi sixhenxe zezityalo kunye nemifuno yonke imihla. Iintyatyambo nezityalo zivelisa ukutya okuphantsi kweekhalori. Ingxelo ye-World Health Organisation (i-WHO) ichaze ukuba kukho ubungqina obukholisayo bokuthi ukutya izityalo kunye nemifuno kunciphisa umngcipheko wokukhuluphala.
Ukuthelekiswa nokutya okuphezulu kweekhalori ezifana nokutya okucwangcisiweyo okuphezulu kwiswekile kunye namafutha, iziqhamo kunye nemifuno akunakuncinci ukufaka isandla ekukhulupheni okanye ngokukhululeka.
Kwaye, ngenxa yokuba ziqulethe ixabiso eliphezulu lokutya kwefiber kunye nezinye izondlo, zidibene nomngcipheko omncinci wesifo sikashukela kunye nokuxhathisa i-insulin . Ngezizathu ezifanayo, zenza abantu bazive bezele ngeekhalori ezimbalwa, ngaloo ndlela bancedisa ukuthintela ukuzuza ubunzima.
Omnye umgaqo wokutya okunempilo oya kuhamba ixesha elide ekuthintela ukungagqithisi nje kuphela kodwa ezinye izifo ezingapheliyo ezifana nomhlaza kuphephe ukutya okucokisekileyo kunye nokucutshungulwa, njengento yokuphilisa okanye yokupheka .
Ukutya okucwangcisiweyo kakhulu, njengesonka esimhlophe kunye nokutya okunamandla okutya, kukho umthombo oqhelekileyo weekhalori ezingenanto, kwaye ezo khalori ziyakongeza ngokukhawuleza.
Ngaphandle kwemigca efanayo, kubalulekile ukugcina ukutya kwakho kweso siphumo . I-American Heart Association icebisa ukuba ukungenisa ishukela angeze kudlulele ama-thisipuni ayi-6 imihla ngemihla yabasetyhini kunye neepaspuni ezingama-9 imihla ngemihla yamadoda.
Imithombo emikhulu yeshukela eyongezelelweyo ukukhusela iquka ukusela okunesayiphunga, kuquka i-sodas kunye namandla okanye iziselo zezemidlalo; ukutya okuziinkozo ezinjengama-pie, ii-cookies kunye namaqebelengwane; iziphuzo zeziqhamo (eziqhelekanga i-juice ye-fruit juices); i candy; kunye nobisi lobisi ezifana ne-ayisikrimu.
Kwakhona kubalulekile ekudleni okunempilo kukusela amanzi amaninzi kwaye ugweme ukusela izilwanyana ezifana ne-sodas kunye neziphuzo zezemidlalo.
Ekugqibeleni, qiniseka ukuba ugweme amafutha angcolileyo (amafutha azalisiweyo) kwaye ugxininise kwimithombo yempilo enempilo (i-monounsaturated kunye ne-polyunsaturated fats), njengama-avocados, ioli yeoli, kunye neentonga zemithi.
Ukufumana Ukuzivocavoca okwaneleyo
Iinqununu ezininzi zelizwe kunye nezizwe zincoma ukuba umyinge omdala ufumane ubuncinane imizuzu engama-150 yomsebenzi okwenzakalayo ngokomzimba ngeveki.
Oko kuthetha okungenani imizuzu engama-30 ngosuku ngeentsuku ezingama-5 zeveki.
Kungcono ukuba uhlale usebenze yonke imihla, nokuba usebenzisa idesksi yokuma, uthabatha ikhefu, okanye ufumane iindlela zokusebenza kwiintlanganiso okanye ezinye iindlela zokuhamba ngalo lonke usuku lwakho . Uphando luye lwabonisa ukuba ukuhlala emzimbeni ngokwendlela eqhubekayo kulunge ngakumbi kwimpilo yakho yonke kunye nokuthintela ukukhuluphala.
Ukubuza ukuba yeyiphi indlela yokuzivocavoca eyona nto ibhetele ekukhuseleni ukuzuza ubunzima? Ngokutsho kohlalutyo lwenzululwazi lwakutshanje, kukho enye indlela elula kakhulu yokuzivocavoca eya kwenza zonke ezi zilapha ngentla (kukunceda ulahlekelwe isisindo, kukunceda uhlale unqamle, kwaye uncede ukukhusela ukukhululeka nokukhuluphala): ukuhamba ngokukhawuleza.
Abaphengululi abahlalutye iinkcukacha kwiingxelo zeeNgxowa zeMpilo zesiNgesi ukususela ngo-1999 ukuya ku-2012 baphetha ukuba ukuhamba okulula, okukhawulezileyo, imizuzu engama-30 ukuhamba ngeentsuku ezintlanu ngeveki kwakungcono ukugcina ama-pounds kunexesha elifanayo elichithwe kwi-gym.
Abaphandi bafumanisa ukuba "abantu abahamba ngokukhawuleza okanye ngokukhawuleza banokuthi banomlinganiselo ophantsi xa kuthelekiswa nabantu abenza ezinye izinto."
Abaphandi baphinde bathi "umbutho phakathi kokusebenza ngokomzimba kunye nobunzima bunamandla kunabesifazane kunye nabantu abangaphezu kweminyaka engama-50."
Indima yeDolophu yokuDala
Ucwaningo oluninzi luye lwabonisa ukuba indlela yethu yoluntu kunye neendawo zokuhlala ezidolophini zenziwe zingadlala indima enkulu ekukhuseleni ukukhuluphala. Ngokomzekelo, ingaba uhlala okanye ungabikho kwindawo yokuhlala, ngokuqinisekileyo, kuya kubonisa ukuba kulula kangakanani ukuba uhlanganyele kwimisebenzi enomdla yokuhamba rhoqo.
"Ukubaluleka kwabamelwane" kubhekisela kwimeko enokuthi ukwazi ukuhamba kwiivenkile zendawo, izikolo kunye neepaki endaweni yakubo.
Ngaba unokuhamba uye kwivenkile ukusuka apho uhlala khona, okanye kufuneka ungene kwimoto yakho ukuze uye kwivenkile?
Yintoni eyaziwayo njengeendlela ezihambayo zokuhamba-moya okanye ukuhamba ngebhayisikili, umzekelo- zinokuba nezibonelelo ezingaphezulu kweempilo kunokuba ziqhube imoto kwaye zinako ukukhusela ukukhuluphala.
Enyanisweni, ukuhamba kwidolophu entsha ebizwa ngokuba yi-Urbanism entsha kuphuhliswe ngeenjongo zokukhuthaza izixeko ezinobuchopho kunye nezendalo, kwaye idatha yakutshanje ibonise ukuba le ntshukumo ingaba nefuthe kwizinga lokukhululeka nokukhuluphala.
Ukubetha uxinzelelo
Ingcinezelo engapheliyo, ngokuphakamisa amanqanaba e-hormone ye-cortisol yokuxinwa, ingakhokelela ekuzuzeni ubunzima. Ingakhokelela ekukhetheni okungekho ukutya, njenge-cortisol kunye nezinye i-hormone zokunyamezela kunokunyusa "iinqwelo ze-carb" kwaye ukuba phantsi kwengcinezelo eninzi kunokukwenza kube nzima ukwenza isigwebo esifanelekileyo kunye namandla.
Melana nomnqweno wokuphendulela kotywala, iziyobisi, okanye ezinye iindlela zokuziphatha njengendlela yokwenza uxinzelelo. Endaweni yoko, kukho iindlela ezininzi zempilo zokubetha uxinzelelo.
Ukuhamba uhambo lwemihla ngemihla kuyindlela enhle yokunciphisa uxinzelelo, kwaye njengoko kuphawuliwe ngasentla, ukuhamba ngokukhawuleza kuyona ndlela ifanelekileyo yokuzivocavoca ukukhusela ukukhuluphala, ngoko ufumana inzuzo ephindwe kabini ngale ndlela.
Enye indlela yokunceda uxinzelele uxinzelelo kukubandakanya i-yoga, i-tai, okanye ukucamngca. Kanti omnye umsebenzi ophazamisayo ukufumana nokuphulaphula umculo owuthandayo.
Yaye ungathinteli indima enokuthi umhlobo wakho onomlilo angadlala kwibala le-stress. Ikhono lezilwanyana ezizondla ukusikhupha liyinto eqhelekileyo; oko kukuthi, emva koko, kutheni sinalo lonke uhlobo lwezilwanyana zonyango. Izifundo ziye zafumanisa ukuba ukuba nesilwanyana sinokunciphisa uxinzelelo lwegazi, kwaye ezinye iifundo zifumene ukuba izilwanyana, ngakumbi izinja, zandisa izinga lakho lomsebenzi kwaye zingakunceda uzuze inzuzo yesisindo.
Ukufumana Ukwanela Ukulala
Inxaxheba yobuthongo kwi-intlalo jikelele ayikwazi ukugqithiswa. Oku kufikelela kwinjongo yokuthintela ukukhuluphala, nayo.
Uninzi lwezifundo zibonise ukuba iiyure ezisixhenxe ukuya kweyesi-9 zokulala okungaphazamisekiyo ngobusuku bonke zifuneka ukuba zivune iingeniso zezempilo zobuthongo obuhle, kubandakanye nezo zinto ezinxulumene nokuthintela ukukhuluphala.
Unokuqiniseka njani ukuba ufumane inani elaneleyo lokulala? Okokuqala, kufuneka ube yinto ephambili kwishedyuli yakho yemihla ngemihla. Okwesibini, ubuthongo obuhle kubaluleke kakhulu, ngakumbi xa unokugula .
Olunye uphando lufumene ukuba abatsha okanye abatsha abadala abalala ekupheleni kweeveki ziyakwazi ukukhulula ngokuhamba kwesikhathi.
Kuhlolisiso lwabantwana abaselula abangama-3 500 abaye balandelwa phakathi kuka-1994 no-2009 kwi-National Longitudinal Study ye-Health Adolescent, abaphandi bajonga indlela amaxesha okulala achaphazeleka ngayo inkcazo yomzimba (BMI) ngokuhamba kwesikhathi.
Ababhali bokufunda bafumene ukuba "ixesha lokulala lokugqibela emva kwexesha lomsebenzi, kwiiyure, ukususela ebusheni ukuya ekubeni ngumntu omdala kwahlanganiswa nokunyuka kwe-BMI ngokuhamba kwesikhathi."
Oku kufunyaniswayo akubonakali kukukhawulwa kwabaselula kunye nabantu abadala. Kwesinye isifundo, abaphandi bafumanisa ukuba ixesha lokulala, kwaye ngenxa yoko, ubuthongo obungaphantsi kobusuku, abantwana abaneminyaka engama-4 ubudala nabantwana abaneminyaka emi-5 ubudala babangela ukuba kuninzi kuninzi ukunyanya ngokwexesha. Ngokukodwa, abaphandi bafumanisa ukuba iimeko zokuba zigqwebile ziphezulu kuba bantwana abalala ngaphantsi kweeyure ezingama-9.5 ubusuku bonke, kunye nabantwana abalala ku-9: 00 ntambama okanye kamva.
Ukuthabatha apha kukubeka ixesha lokulala lokulala ngokukhawuleza ukuvumela iiyure ezisixhenxe ukuya kwezi-9 zokuphazamiseka ukulala (okungaphezulu kubantwana), kwaye unamathela kuyo.
ILizwi
Inyaniso yokuba ukukhuluphala yimeko ekhuselekile yiendaba ezilungileyo. Ngokuqwalasela ngenyameko kwimikhwa yemihla ngemihla kwaye ngokunamathela kwimpilo enempilo, unokuphepha ukuhlakulela ukukhuluphala. Kwaye ukuba sele usukhulula okanye ukhuluphele, ukutshintsha kwindlela yokuphila enempilo kukunceda ulahlekelwe isisindo. Nangona kunokuba kunzima ngamanye amaxesha, luhambo olufanelekile ukuthatha.
Imithombo:
I-Asarnow LD, uMcGlinchey E, uHarvey AG. Ubungqina bokuba unxibelelwano olunokwenzeka phakathi kwexesha lokulala kunye noshintsho kwisalathisi somzimba. Ukulala . 2015; 38: 1523-7.
Coleman KJ, Rosenberg DE, Conway TL, Sallis JF, et al. Umsebenzi womzimba, isimo sokwenza ubunzima, kunye neempawu zomakhelwane zezinja. PreV Med . 2008: 47: 309-12.
I-Flint E, i-Cummins S, i-Sacker A. Iintlangano phakathi kokuhamba okusebenzayo, i-fat fat, kunye ne-index mass mass: i-population based based, i-United Kingdom. BMJ . 2014; 349: g4887.
Nkosian G, Pakrashi D. Yenza yonke imisebenzi "isisindo" ngokulinganayo? Imisebenzi eyahlukileyo yemisebenzi eyahlukileyo iyahluke njani njengento yokuqikelela. Ingcipheko yengozi . 2015 Meyi 20.
Scharf RJ, DeBoer MD. Ukulala ixesha kunye nobunzima bexesha elide kwi-4 ne-5 ubudala ubudala. Pediatr Obes . 2015; 10: 141-8.
Umbutho WezeMpilo Wehlabathi. Iphepha leenkcukacha: ukukhuthaza izityalo kunye nokusetyenziswa kwemifuno kwihlabathi jikelele.