Ingabe Ukwehlisa Isisindo Kuyimpi Ongeke Wayinqoba?

UKUNQOBA LEMPI AKULULA NJENGOBA ABANTU ABAZACILE BECABANGA!

LENA yimpi elwiwe ezindaweni eziningi. Ukuzila ukudla kwehlisa amakhilogremu angafuneki ngokushesha. Ukudla okuwuketshezi kuwancibilikisa ngejubane elihle. Abagijimi bawanciphisa ngokugijima. Abahambayo bakwenza ngesivinini esiphansi. Ababala amacalorie baqapha ngokucophelela ukudla abakudlayo. Abanye baphendukela ezinyathelweni ezinqala. Imihlathi iye yaboshwa ngezincingo ukuze kubhuntshiswe izifiso ezibuthakathaka lapho bebhekene nokudla. Ukuhlinza kuye kwagwema izindawo ezithile zomgudu wokugaya ukudla, kwankamfula izisu ngezincingo, futhi kwenze izinqubo ezimunca amaguludla amafutha lapho enqwabelana khona. Kukho konke lokhu umuntu angakhetha kukho, ukunqoba kumelwe kube seduze.

Kodwa hhayi ngokushesha okungako! Amangqamuzana amafutha ake anqotshwa abuya ngokushesha. Amakhilogremu ehlisiwe ayabuya, ngokuvamile esenamandla. Lempi iya emuva naphambili, njengoba impumelelo yesikhashana ilandelwa ukwehluleka okudumazayo. Umshikashika uyaqhubeka, kufika ukudumazeka, nabehlisi besisindo abakhathele bakulungele ukuyeka. Akufanele. Indlela inde nomgwaqo umagebhugebhu, kodwa ukunqoba kuphambi kwalabo abanamandla abaphikelelayo. Ngakho bopha izinkalo zengqondo yakho futhi ukhumbule, lapho impi inzima yilapho ukunqoba kujabulisa kakhulu khona. Ekuqaleni kokulwa kwakho namafutha, kumelwe futhi ulungiselele ingqondo yakho ukuba ilondoloze umuzwa wokuzihlonipha nowokuzethemba. Kungase kudingeke ubekezelele amazwi alulazayo nayiziswana omphakathi wabantu abakhathalela kakhulu ukuzaca.

Kumelwe umelane abantu obavakashele abangacabangeli abafuna ukuba udle ukudla okungafanele ukudle. Kumelwe umelane nobandlululo lwabagxeki abanonya abakubiza ngokuthi uyisiminzi.a Abashiwo ngaphambili bangakunqoba ngomusa; abashiwo kamuva, bakwahlulela kusengaphambili ngokubonakala kwangaphandle.

Kumelwe uzishaye indiva izinkulumo zabantu abangazi lutho ezinciphisa ubukhulu balenkinga: “Ukuba ubungadli kakhulu, ubungeke ube nesisindo eseqile!” Bakwenza kuzwakale kulula, kodwa kuyinkimbinkimbi kakhulu. Kuyiqiniso ukuthi uma ungadli amacalorie angaphezu kwalawo owashisayo, ngeke ukhuluphale. Nokho, ezimweni eziningi akuwona wonke amacalorie owadlayo ashayo. Ngezizathu ezihlukahlukene, amaningi awo agcinwa njengamafutha emangqamuzaneni amafutha. Ngakho kubantu abakhuluphele, kuyimpi enesizungu, ngaphandle kwabangane ababasekelayo abaqaphela izingqinamba abalwisana nazo. Futhi lezo zingqinamba ziyesabeka ngempela.

Nokho, ngaphambi kokuba uqale ukucwila kulenkimbinkimbi yomzabalazo kunalombuzo odinga ukuhlolwa: Ingabe uyakudinga ukwehlisa isisindo? Emazweni athile ukuzaca kuye kwaba yinto ekhathalelwa ngokweqile. Abanye bazaca baze bafike ezingeni lokungondleki, noma baze beqise ngokuthi bangakuthandi ukudla noma bakuthande ngokweqile. Kunokuba isisindo sodwa sibe isisekelo sesinqumo, amaphesenti amafutha asemzimbeni wakho ososayeni bakholelwa ukuthi ayisiqondiso esingcono. Bachaza isisindo eseqile njengokukhuluphala uma amaphesenti angu-20 kuya ku-25 esisindo somzimba womuntu wesilisa kungamafutha kowesifazane amaphesenti angu-25 kuya ku-30 kungamafutha.

Ngokuqinisekile, izisindo ezikhethekile ezibhalwe emashadini ezisekelwe ebudeni nasesisindweni kuphela azanele. Njengoba omunye umcubunguli esho: “Nokho, lokho izibalo ezingakutsheli khona ukuthi abantu ababili abade ngokulinganayo nabanesisindo esilinganayo bangahluka kakhulu ngezinga lokuba kwabo namafutha nangesimo somzimba wonke. Izicubu ezizacile nemisipha kunesisindo esengeziwe ngengqikithi ngayinye kunamafutha, ngakho isisindo sisodwa asenele ekulinganiseni impilo noma ukuba ngumqemane.” Isiqondiso esithembeke ngokungaphezulu—nakuba sisengaphelele—yilawomashadi acabangela iminyaka nohlobo lomzimba, bese enikeza nohlu lwezisindo ezemukelekayo, njengaleli eliboniswe ekhasini 27.

Abantu abaningi bacabanga ukuthi amangqamuzana amafutha (athiwa amaadipocytes) ayizinto ezivilapha kakhulu, ezihlezi nje emzimbeni ziqeda—indawo enkulu kakhulu! Izicubu zamafutha (ezithiwa amaadipose tissue) zingaphezu kokuba nje indawo yokugcina amatriglyceride (amafutha). Cishe amaphesenti angama-95 ezicubu zamafutha angamafutha angaphili, kodwa amaphesenti amahlanu asele ahlukaniswe phakathi kwezinto ezakha umzimba, igazi nemithambo yegazi, namangqamuzana aphilayo asebenza ekwakhekeni kwezicubu zomzimba. Lamangqamuzana angaba nobugovu kakhulu, abambe umsoco wokudla ovela egazini elijikeleza ngemithanjana esakaza izicubu zamafutha akushintshe kube amafutha. Amahormone athile aqhubekisela phambili ukuxutshaniswa kwamafutha egazini noma ukukhululwa kwawo njengamaacid angamafutha emzimbeni ukuze ahlangabezane nezidingo zamandla omzimba. Kunokuba abe ngavilaphayo, okuyinto edumazayo kwabanye abantu, amangqamuzana abo amafutha asebenza isikhathi esengeziwe!

Esikhathini esidlule kwakucatshangwa ukuthi, lapho amangqamuzana amafutha esekhona emzimbeni awandi ngamanani kodwa ngobukhulu kuphela. Ukucubungula kwakamuva kubonise okwahlukile. Njengoba enye incwadi yesayensi isho: “Ukwanda kwendawo egcina izicubu zamafutha kwenziwa okokuqala ngokukhuliswa kwamafutha agciniwe, itriglyceride aqukethe amangqamuzana amafutha, futhi kamuva, lapho lamangqamuzana amafutha akhona egcwala echichima, yandiswe ngokwakhiwa kwamangqamuzana amafutha amasha.” Lapho esecishe engabi nalutho, amangqamuzama amafutha mancane kakhulu, kodwa njengoba enezela amafutha; angakhulisa ububanzi bawo ngokuphindwe kashumi, okusho ukukhula kwesisindo cishe ngenkulungwane.

Kunezinye izindawo zokugcina amafutha emzimbeni lapho amafutha ethambekele ekunqwabelaneni khona. Kwabesilisa kusokhalweni. Kwabesifazane kusezinqulwini nasemathangeni. Abantu abanjalo bangawehlisa amafutha, kodwa lezindawo zingezokugcina ukuba ziwakhulule awazo. Abacwaningi bathole ukuthi amangqamuzana amafutha endaweni yawo engaphezulu anezilongoshane ezincane ezithiwa amaalpha namabeta receptors. Amaalpha receptors akhuthaza ukwanda kwamafutha; amabeta receptors akhuthaza ukwehla kwamafutha. Lawo asekela ukwanda kwamafutha maningi emangqamuzaneni amafutha asezinqulwini nasemathangeni abesifazane nasokhalweni lwabesilisa. Owesifazane othile wehlisa amaphesenti ayi-15 amafutha omzimba wakhe kodwa akunciphanga namancane ezinqulwini nasemathangeni akhe. Owesilisa wanciphisa isisindo sakhe kakhulu kodwa umkhaba wakhe wawulokhu ukhona.

Ukubala amacalorie akulona ikhambi elilula lokwehlisa isisindo njengoba abaningi becabanga. Amacalorie awalingani. Uma udla amacalorie ayi-100 kumacarbohydrate ungase ugcine angama-77 njengamafutha omzimba—angama-23 ayasha ngesikhathi kugayeka amacarbohydrate. Kodwa yidla amacalorie ayi-100 eboteleni angu-97 agcineka njengamafutha—mathathu kuphela agayekayo. Isizathu: Amafutha asekudleni kakade acishe afane ngamakhemikheli namafutha omzimba, ngakho agcineka kalula. Ukubala amacalorie kumane nje kuyingxenye yendaba. Umthombo walawomacalorie nawo ubalulekile. Icalorie ngalinye, ukudla okunamafutha kukhuluphalisa kakhulu futhi kondla kancane kunamacarbohydrate. Kokunye ukuhlola abesilisa abondliwe kakhulu ngokudla okunamacarbohydrate amaningi isisindo sabo saphakama ngamakhilogremu angu-14 ngezinyanga eziyisikhombisa, kodwa abesilisa abondliwa kakhulu ngokudla okunamafutha amaningi isisindo sabo saphakama ngamakhilogremu angu-14 ngezinyanga ezintathu.

Ukudla okusaketshezi kwehlisa isisindo ngokushesha kakhulu, okubangela ubunzima. Phakathi nawo-1970 ukudla okunamaprotheni okusaketshezi kwakhangiswa futhi cishe ekupheleni kuka-1977 kwathiwa ukufa kwabantu abangama-60 kwabangelwa yikho. IVentricula arrhythmias, okungukuthi, ukushaya ngokushesha kakhulu nokungafanele kwezingosi ezingezansi zenhliziyo, kukholelwa ukuthi kwakuyimbangela enkulu yalokhu kufa. Ukudla okusaketshezi okukhona manje kuthuthukiswe” ngokwenezelwa hhayi amaprotheni kuphela kodwa namacarbohydrate, amafutha, amavithamini, nokusansimbi. Noma kunjalo, ukudla okunjalo okunikeza amandla amancane kanye nokwehlisa kwakho isisindo okusheshayo kusenezici zakho ezingezinhle.

Ukuncishiswa ngamandla kwamacalorie okubangelwa ukudla okudala ukwehla kwesisindo okusheshayo kunciphisa ukwakheka kwezicubu zomzimba—lokhu kwehla kuqala phakathi namahora angama-24, futhi emasontweni amabili ukuncipha kokwakheka kwezicubu zomzimba kungaba amaphesenti angama-20. Omunye udokotela owabuzwa ngokudla okusaketshezi okunamacalorie aphansi wathi: “Ukwakheka kwezicubu zomzimba wakho kuyehla ngalawomacalorie ambalwa, futhi uyozithola uhluthuka futhi ubhocobele. Futhi, amaphesenti angama-70 esisindo sakho esehlile isikhathi eside kuyoba imisipha, hhayi amafutha.” Abantu abehlisa isisindo bafuna ukwehlisa amafutha, hhayi imisipha. Izicubu zemisipha ziyizinto ezishisa amacalorie ezingcono kakhulu emzimbeni. Ukulahlekelwa yizo kwehlisa izinga eliyisisekelo lokwakheka kwezicubu zomzimba—isilinganiso samandla okulondoloza ukusebenza komzimba okuvamile, njengokuphefumula nokuvuselelwa kwamangqamuzana. Lokhu kuthatha cishe amaphesenti angama-60 kuya kwangama-75 amandla asetshenziswa ngumzimba.

Lokhu kwehla kokwakheka kwezicubu zomzimba yikho okubangela ukuba isisindo sabantu abehlisa isisindo siyeke ukwehla ngemva kwamasonto ambalwa okusehlisa okunamandla. Owesifazane othile owayegcina isisindo sakhe siphansi kusukela eneminyaka eyi-16 ngokudla kancane, wakhuluphala ngamakhilogremu angu-11 lapho ethola ingane yakhe yokuqala kodwa wabuye wawehlisa, wabuye wakhuphuka ngamakhilogremu angu-22 ngemva kwengane yakhe yesibili, futhi wahluleka ukuwehlisa. Uyabika: “Ngesinye isikhathi ngaya emtholampilo wokwehlisa isisindo lapho amacalorie engiwadlayo ehliselwa kwangama-500 ngosuku. Ngenyanga yokuqala ngehlisa [amakhilogremu angu-4, 5], ngenyanga elandelayo ngehlisa [elilodwa] kwathi ezinyangeni ezimbili ezalandela kwangehla lutho naphezu kokulandela isimiso ngokwethembeka. Lapho amacalorie engangiwadla ekhushulelwa kwangama-800 ngosuku, kancane kancane ngangikhuluphala ngekhilogremu elilodwa ngesonto ngaze ngakhuphuka [ngamahlanu nengxenye] engangiwehlise kanzima. Akuve kudumaza!”

Ngaphezu kokwehla kokwakheka kwezicubu zomzimba, ienzyme, ilipoprotein lipase, eqondisa ukugcinwa kwamafutha, ingaba ngenamandla kakhulu ekulondolozeni amafutha ngemva kokwehlisa kakhulu isilinganiso sokudla. Ngenxa yazo zombili lezizathu, abanye abantu isisindo sabo esehlile siyabuya futhi lapho bebuya bedla ngendlela evamile. Eqinisweni, iningi libuyela esisindweni elalisehlisile—amaphesenti angama-95 ngalabo abakhuluphele kakhulu namaphesenti angama-66 ngabanye. Nokho, isisindo esibuyayo ngokuvamile kuba amafutha, hhayi imisipha encishisiwe, okusho ukwakheka kwezicubu zomzimba okuncishisiwe okubangela ukugcinwa kwamafutha engeziwe.

Omunye umcwaningi waphawula ukuthi labo abebehlisele isisindo sabo ekusehliseni kwangaphambili babuye bakhuluphala baba nobunzima obukhulu ukuphinda basehlise ekwehliseni isisindo kwakamuva. “Ingabe ukunciphisa ukudla kungokuvimbela ukwehla kwesisindo kamuva?” wabuza. Kwenziwa ukuhlola ngamagundane akhuluphele. Ekwehliseni isisindo kwawo kokuqala, kwathatha izinsuku ezingama-21 ukuba ehlise isisindo eseqile, futhi ngemva kokuyeka ukwehlisa isisindo kwathatha izinsuku ezingama-45 ukusibuyisela. Ekunciphiseni isisindo kwesibili, kwathatha izinsuku ezingama-46 ukuba sehle kodwa kwathatha izinsuku eziyi-14 kuphela ukuba sibuyele—ukusehlisa kuthatha isikhathi eside ngokuphindwe kabili ukusibuyisela kushesha ngokuphindwe kathathu!

Ingabe kusebenza ngendlela efanayo nakubantu? Ekwehliseni isisindo ngokudla okunamacalorie aphansi, iziguli eziyi-111 zehla ngamakhilogremu angu-1.4 ngeviki, kodwa ekudleni okufanayo ngokwesibili zehla ngekhilogremu elilodwa kuphela ngeviki. Ukuhlola kokulandelela ngamanye amaqembu amabili kwafakazela leyomiphumela.

Ochwepheshe abaningi bathi ukukhuluphala kuyisifo, bathi kusezakhini zofuzo, kuzuzwa njengofuzo, nokuthi umzimba unezinga elimisiwe lesisindo elingakubangela ukuba ukhuluphale. Kodwa akubona bonke ososayensi abavumelana nalombono ngokukhuluphala okweqile. IAnnals of the New York Academy of Sciences ithi isisindo eseqile ngokwaso, kungakhathaliseki ukuthi imbangela yaso yasekuqaleni iyini, singaba yimbangela yezinguquko kumakhemikhali omzimba: “Isimo sokukhuluphala okweqile, uma sike saba khona, singase sizinziswe izinguquko ekwakhekeni kwezicubu zomzimba ezibangelwa yikho ukukhuluphala okweqile.”

IAnnals nayo iyawungabaza umbono wokuthi umzimba unezinga elimisiwe: “LeAnnal inikeza ubufakazi obuncane obusekela noma yomibili lemibono engenabufakazi.” Izinkinga eziphathelene nezindlala zibhekwa njengezibangela isisindo eseqile, ikakhulukazi indlala esemphinjeni (ithyroid) enendima enkulu ekuqondiseni ukwakheka kwezicubu zomzimba. Nokho, abanye baveza iphuzu lokuthi ukwehluleka kwayo kungabangelwa ukudla ngokweqile. UDkt. Riggle waseTexas uyaphawula ngalokhu: “Indlala esemphinjeni ibusa ukwakheka kwezicubu zomzimba, kanye nolunye uketshezi olusebenza emzimbeni. Kodwa kumelwe sikhumbule ukuthi abantu abazijwayeza imikhuba emibi yokudla babangela ukuba lezindlala zingawutholi umsoco eziwudingayo ukuze zakhe imikhiqizo yazo. Khona-ke izinkinga eziphathelene nezindlala zingaqala ngokudla ngendlela yobuwula.”

Ukudla ngokweqile kuyisizathu esisobala sokukhuluphala leso abantu abaningi, kuhlanganise nabacwaninga, abavumelana naso: “Nokho, kubantu abaningi abakhuluphele ukwanda kwesisindo eseqile nokwezicubu zamafutha cishe kubonakalisa inqubo eyandisiwe, futhi ngokuvamile engabonakali: ukudla ngokweqile amacalorie, phakathi nezinsuku ezanele, ngaphezulu kakhulu kwalawo adingeka emsebenzini wemisipha noma wokwakha izicubu.” (Annals of the New York Academy of Sciences, 1987, ikhasi 343.) Izingozi ezingokwempilo abazichaya kuzo ziyethusa ngempela:

“Ukukhuluphala okweqile kuhlangene nezingozi eziningi zempilo. Kungase kulimaze kokubili ukusebenza kwenhliziyo nokwamaphaphu, kuguqule ukusebenza kweendocrine, futhi kubangele izinkinga ezingokomzwelo. Ukushaya ngamandla kwenhliziyo, isifo sikashukela, nokuba khona kwecholesterol eningi ngokweqile egazini kuyizinto ezivame kakhulu kubantu abanesisindo eseqile kunakubantu abanesisindo esivamile. Ngakho, akumangazi ukuthi ukukhuluphala kungase kube nengxenye ezingeni lezifo nasezingeni lokufa kubantu abanesifo sokushaya ngamandla kwenhliziyo, ukufa uhlangothi, isifo sikashukela sohlobo lwesiII noma abangasebenzisi iinsulin, izinhlobo ezithile zomdlavuza, nesifo senyongo. Ngemva kwesikhathi eside, ukukhuluphala kucatshangelwa futhi njengesici esibekana engozini yokuba nesifo sokuqina kwemithambo yenhliziyo.”—Journal of the American Medical Association, November 4, 1988, ikhasi 2547.

Kuzwakala kusongela, akunjalo? Hhayi nje ngenxa yamagama amakhulu. Ngokusobala, ukwehlisa isisindo kuyimpi edinga ukunqotshwa. Ingabe zikhona izindlela ezingakusiza ukuba unqobe.

[Umbhalo waphansi]

[Amazwi acashunwe esihlokweni ekhasini 25]

KUNOKUBA AMANGQAMUZANA AMAFUTHA KUBANTU ABANESISINDO ESEQILE ABE AVILAPHAYO, ASEBENZA ISIKHATHI ESENGEZIWE

[Amazwi acashunwe esihlokweni ekhasini 26]

INGABE UKUNCIPHISA UKUDLA KUNGAKUVIMBELA UKWEHLA KWESISINDO KWAKAMUVA?

[Amazwi acashunwe esihlokweni ekhasini 27]

IZINGOZI ZEMPILO ZIYETHUSA NGEMPELA

[Ibhokisi/Izithombe ekhasini 22]

Cabangela Lemibuzo Ngokucophelela

✔ INGABE UYAKUDINGA UKWEHLISA ISISINDO?

✔ INGABE UYAFUNA UKUSEHLISA?

✔ INGABE UYOKUXWAYA UKUDLA OKUNGENAMSOCO?

✔ INGABE UYOWABALA AMACALORlES?

✔ INGABE UYOZILOLONGA NJALO?

✔ INGABE ISIMISO SAKHO SOMZIMBA SOKUSEBENZISA UKUDLA OKUGAYIWE SIYOSIZA?

✔ INGABE IZINDLALA ZAKHO AZILUNGILE?

✔ INGABE AMANGQAMUZANA AKHO ANAMAFUTHA AMAKHULU KAKHULU?

✔ INGABE MANINGI KAKHULU?

✔ INGABE IZAKHI ZAKHO ZOFUZO ZINECALA?

✔ INGABE UMGOMO WAKHO UNGOKOQOBO?

✔ INGABE ISISINDO ESEHLILE SIYOHLALA SEHLILE?

ELOKUGCINA: KUNAMANDLA KANGAKANANI UKUZIMISELA KWAKHO NEKHONO LAKHO LOKUBEKEZELA?

[Ishadi ekhasini 27]

IZIBALO ZOBUDE NESISINDO

Ubude Isisindo

ABESILISA

1,58 57,9-60,7 59,3-63,8 62,5-67,9

1,60 58,8-61,6 60,2-64,7 63,4-69,3

1,63 59,7-62,5 61,1-65,6 64,3-70,6

1,65 60,7-63,4 62,0-67,0 65,2-72,4

1,68 61,6-64,3 62,9-68,4 66,1-74,2

1,70 62,5-65,6 64,3-69,7 67,4-76,1

1,73 63,4-67,0 65,6-71,1 68,8-77,9

1,75 64,3-68,4 67,0-72,4 70,2-79,7

1,78 65,2-69,7 68,4-73,8 71,5-81,5

1,80 66,1-71,1 69,7-75,1 72,9-83,3

1,83 67,4-72,4 71,1-77,0 74,2-85,1

1,85 68,8-74,2 72,4-78,8 76,1-86,9

1,88 70,2-76,1 74,2-80,6 77,9-89,2

1,90 71,5-77,9 75,6-82,4 79,7-91,5

1,93 73,3-79,7 77,4-84,7 81,9-93,7

ABESIFAZANE

1,47 46,2-50,2 49,3-54,8 53,4-59,3

1,50 46,6-51,1 50,2-55,7 54,3-60,7

1,52 47,0-52,0 51,1-57,0 55,2-62,0

1,55 48,0-53,4 52,0-58,4 56,6-63,4

1,58 48,9-54,8 53,4-59,7 57,9-64,7

1,60 50,2-56,1 54,8-61,1 59,3-66,5

1,63 51,6-57,5 56,1-62,5 60,7-68,4

1,65 53,0-58,8 57,5-63,8 62,0-70,2

1,68 54,3-60,2 58,8-65,2 63,4-72,0

1,70 55,7-61,6 60,2-66,5 64,7-73,8

1,73 57,0-62,9 61,6-67,9 66,1-75,6

1,75 58,4-64,3 62,9-69,3 67,4-77,0

1,78 59,7-65,6 64,3-70,6 68,8-78,3

1,80 61,1-67,0 65,6-72,0 70,2-79,7

1,83 62,5-68,4 67,0-73,3 71,5-81,0

[Umthombo]

Converted from tables of the Society of Actuaries and Association of Life Insurance Medical Directors of America