Yintoni Eyenza Ubomi Obusempilweni?

Nangona indlela yokuphila esempilweni, ezinzileyo kumntu omnye isenokungabi yeyona ndlela ilungileyo komnye, ngaba iingcali zingabonisa iimpawu zobomi obusempilweni?

Ubomi obunempilo

Ukuba okanye ukuphila ubomi obunempilo libinzana elinokuthi lidideke. Abaphandi baphonononga ezinye iindawo eziphambili ezixhalabisayo ngemifanekiso eqhubekayo njengendima yemidiya yoluntu ekuqulunqeni ukuziphatha kwabantu abakubona kubalulekile ukufikelela kwimpilo yomzimba / injongo yempilo. Ezi ziphatha zibeka phambili inkangeleko yomzimba kwaye zihlala zinxulunyaniswa neziphumo ezibi ngokwasengqondweni kunye neziphumo zempilo ezibi emzimbeni. (IBinder A, et al., 2021) Uhlolisiso lubonisa ukuba ukumila komzimba womntu akubonisi ukuba usempilweni ngokwenene. (Uhlmann LR, et al., 2018)

Ukuphila ubomi obunempilo ngumzamo onezinto ezininzi ezifuna ukugcina ulungelelwaniso. Uphando olutsha lubonise ukuba "ukubambelela kokubini ukutya okusemgangathweni kunye nokusebenza ngokwaneleyo komzimba kubalulekile ekunciphiseni ngokufanelekileyo umngcipheko wokufa kuzo zonke izizathu, i-CVD kunye ne-PDAR yomhlaza." (UDing D, et al., 2022) Akuyomfuneko ukuba umntu ngamnye enze utshintsho olugqithiseleyo kwezi nkalo zobomi bakhe. Uphononongo lubonisa ukuba ukwenza uhlengahlengiso oluncinci, kancinci kancinci, kulungiselela umntu ukuba ahlakulele imikhwa ezinzileyo yexesha elide. (Adhikari P, Gollub E. 2021)

Impilo yezondlo

Ityuwa eninzi, iswekile, kunye namafutha amaninzi kwandisa ingozi yezifo ezifana nesifo seswekile, isifo senhliziyo kunye nesifo sohlangothi. (AmaZiko eSizwe ezeMpilo, ngo-2017) Kunokuba lula ukungayihoyi isondlo esilungeleleneyo yaye asikuko konke oko kufanele kubekelwe imiqathango nokuphetshwa. Kumalunga nokuqinisekisa ukuba umzimba ufumana isixa esifanelekileyo sokutya okutyebileyo kwezondlo ezibalulekileyo kwimpilo iyonke. Imizekelo ibandakanya:

• Ukunqongophala kwezondlo ezifana ne-magnesium, i-calcium, kunye neevithamini A, C, D, E, kunye no-K baneengxaki zokulala. (Ikonte CJ, et al., 2019)
• Ukungafumani iiprotheyini ezaneleyo kunokukhokelela ekunciphiseni imetabolism kunye nokuzuza ubunzima. (Pezeshki A, et al., 2016)
• Amafutha asempilweni ayimfuneko ekukhuseleni kwisifo sentliziyo kwaye anokunceda ukugcina amanqanaba aphezulu amandla. (Gammone MA, et al., 2018)
• Uphando lufumene ukuba ukudakumba kunye nesondlo zihambelana.
• Ukubandakanya ukutya okufana neMeditera kuye kwadibaniswa nomngcipheko oncitshisiweyo weempawu zokudakumba. (Oddo VM, et al., 2022)

Umsebenzi wezoMzimba

Ukuzilolonga rhoqo kunceda ekulawuleni ubunzima, kunciphisa umngcipheko wezifo ezingapheliyo, kugcina amathambo enempilo kunye namalungu, kunye negalelo kwimpilo yengqondo kunye nesimo sengqondo esihle.

• Amaziko oLawulo lweSifo kunye noThintelo aqikelela ukuba malunga neepesenti ze-60 zabemi abafumani umsebenzi owaneleyo wemihla ngemihla. (Ingxelo yoGqirha Jikelele, iCDC. 1999)
• Ngokophando, abantu ngabanye abazilolongi ngenxa yezizathu ezingaguqukiyo ezibandakanya: ukungabi naxesha laneleyo, ukungakwazi ukufikelela kwimithombo yoncedo, kunye nokudinwa kakhulu ukuba ungasebenza. (Yen Sin Koh, et al., 2022)
• Uphononongo lubonisa ukuba ukuhamba uhambo olukhawulezayo lwemizuzu eli-10 kunokwandisa ubomi. (UPedro F Saint-Maurice, et al., 2022)
• Ukwandisa ukubetha kwentliziyo kwimizuzu eyi-12 kuphela ngosuku kunokukhusela inkqubo ye-cardiovascular system. (UMateyu Nayor, et al., 2020)

Iimpawu

Iimpawu ezimbalwa zokuba umntu usempilweni.

Amanqanaba oMmandla azinzileyo

• Ukuba namandla imini yonke luphawu lokuba ufumana ubuthongo obukumgangatho ophezulu.
• Amanqanaba ombane anokunika imikhondo malunga nokutya okunesondlo, ngakumbi kumafutha, iicarbohydrates, kunye neeproteni. (Yohannes Adama Melaku, et al., 2019)
• Indibaniselwano echanekileyo ye-macronutrients inokwahluka kuye wonke umntu, ngakumbi kuxhomekeke kwizinto ezifana nobudala, umsebenzi, imbali yonyango, kunye nomsebenzi womzimba.
• Ukunika ingqalelo kumanqanaba amandla ngamaxesha ahlukeneyo emini kunokunceda ukukhokela ukufaneleka kunye neenjongo zempilo.

Uyakwazi Ukujongana Noxinzelelo Ngokusempilweni

• Uxinzelelo yinxalenye yobomi.
• Uphando luthi lunokuba luncedo xa lusondela ngendlela enempilo. (UJeremy P Jamieson, et al., 2021)
• Olunye uphawu lokuba ingqondo nomzimba zijongene kakuhle noxinzelelo kukukwazi ukumisela imida.
• Ukumisela imida kubonisa ukuqatshelwa kunye nokubaluleka kweemfuno zabo.
• Oku kunokuba yimida yokuhlonipha iingcinga kunye nezimvo, indawo ebonakalayo, iimfuno zeemvakalelo, ixesha elichithwe kwizinto ezithile, ubomi bokwabelana ngesondo, kunye nezinto eziphathekayo.

Umoya Omtsha

• Umlomo unokubonisa okwenzekayo ukuya kuthi ga kwimpilo yomzimba.
• Ukungacoceki emlonyeni kunokukhokelela kwi-buildup yeebhaktheriya ezinokusasazeka kuwo wonke amaphecana okuphefumla kunye nokugaya.
• Ukunuka kakubi okungapheliyo luphawu oluqhelekileyo lwempilo enkenenkene yomlomo.
• Uphononongo lubonisa ukuba ukwanda kweebhaktheriya ezingena emzimbeni kunokunciphisa impendulo ye-immune system kunye nokwandisa ukuphuhliswa kweengxaki zempilo jikelele. (NIH. 2018)

Ixesha Lokutshintsha

Iimpawu ezibonisa ukuba ingqondo nomzimba aziphili zibandakanya:

• Uhlala ugula okanye uzive ngathi uyehla nento.
• Isisu sihlala siziva ngathi sidumbile, sixhaswa, okanye sijongana ne-acid reflux okanye i-indigestion.
• Iingxaki zokwetyisa ezibangelwa luxinzelelo.
• Imisebenzi encinci yomzimba ibangela ukudinwa okukhulu.
• Ukwanda kokucaphuka
• Ubunzima bokulala, ukuhlala ulele, kunye nokuphuthelwa. (UFilippo Vernia, et al., 2021)

Umzimba womntu, amalungu, kunye nezicubu zizinto ezintsonkothileyo, kwaye imiqondiso abayithumelayo malunga nemiba esisiseko inokufihlakala abantu abadla ngokungaziboni de iingxaki ezincinci zibe zezona zibalulekileyo. Kubalulekile ukujonga imikhwa yobomi kwaye unyaniseke malunga notshintsho olunokufuneka luphunyezwe ukuphucula impilo, ukunciphisa umngcipheko weemeko zempilo ezingapheliyo, kunye nokuphucula umgangatho wobomi.

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UVavanyo lweZifundo ezininzi kunye noNyango

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