Njengoko abantwana abafikisayo befikisa, imizimba yabo iba notshintsho oluninzi, kubandakanya nokutshintsha kobunzima. Ukuqonda ubunzima obuphakathi kwabakwishumi elivisayo kunokunceda abazali kunye nabanonopheli bahambe kweli xesha lokukhula kwaye baqinisekise ukuba abantwana babo abakwishumi elivisayo basempilweni kwaye bayachuma.
Kubalulekile ukuqaphela ukuba umntwana ngamnye okwishumi elivisayo wahlukile, kwaye ubunzima bunokwahluka kakhulu kuxhomekeke kwizinto ezifana nobude, ukwakheka komzimba kunye nemfuza. Nangona kunjalo, ukuba nokuqonda ngokubanzi kobunzima obuphakathi kunokubonelela ngebenchmark eluncedo yokubeka iliso ekukhuleni nasekukhuleni kolutsha.
Ngexesha lokufikisa, amantombazana afumana ukukhula ngokukhawuleza phakathi kweminyaka eyi-10 kunye ne-14, ngelixa amakhwenkwe ahlala efumana ukukhula kwawo phakathi kweminyaka eyi-12 kunye ne-16. uphuhliso lwamathambo.
Kukwabalulekile ukugxininisa ukuba ubunzima bubodwa ayisosalathisi esichanekileyo sempilo. Izinto ezifana ne-body mass index (BMI), ubunzima bezihlunu, kunye nokwakheka komzimba wonke kufuneka ziqwalaselwe xa kuhlolwa impilo-ntle yomntu ofikisayo. Ukukhuthaza imikhwa enempilo, njengokuzilolonga rhoqo, ukutya okunokulinganisela, kunye nomfanekiso omhle womzimba, kubalulekile ekukhuthazeni ubunzima obunempilo kunye nokuphila kakuhle ngeli xesha lokuguqula ubomi.
Bona kwakho: Ungazikhetha njani iZipho zokuthweswa isidanga eziLungileyo kuye wonke umntu othweswe isidanga
Ukuqonda iiRange zobunzima obusempilweni kubaTsha
Kubalulekile ukuba ulutsha lugcine ubunzima obunempilo njengoko lunokuba nempembelelo ebalulekileyo kwimpilo yabo yonke. Ukuqonda ukuba yintoni ebangela ubungakanani bobunzima obunempilo kunokunceda abantwana abafikisayo benze izigqibo ezizizo malunga nempilo yabo kwaye bamkele imikhwa esempilweni yokuphila.
Bona kwakho: Amagama awodwa nanentsingiselo aseJapan aMantombazana
Uluhlu lobunzima obunempilo kulutsha luyahluka ngokuxhomekeke kwizinto ezifana nobudala, isini, ubude, kunye nokwakheka komzimba. I-Body Mass Index (BMI) idla ngokusetyenziswa ukubona ukuba umntwana okwishumi elivisayo uwela kuluhlu lobunzima obusempilweni. I-BMI ibalwa ngokwahlula ubunzima bomntu ngeekhilogram ngobude babo ngeemitha eziphindwe kabini. I-BMI ephakathi kwe-18.5 kunye ne-24.9 ithathwa njengephakathi kobunzima obunempilo kulutsha.
Nangona kunjalo, kubalulekile ukuqaphela ukuba i-BMI ayisiyiyo kuphela isalathisi sobunzima obunempilo. Ezinye izinto ezifana nobunzima bemisipha, ukuxinana kwamathambo, kunye nokwakheka komzimba wonke nako kudlala indima. Kungcono ukudibana nengcali yezempilo enokubonelela ngesikhokelo kunye nenkxaso yomntu.
Abakwishumi elivisayo kufuneka baqonde ukuba ubunzima obunempilo bunokwahluka ngokusekelwe kwinqanaba lokukhula. Ngexesha lokufikisa, abakwishumi elivisayo basenokuba namava okukhula kunye notshintsho kumzimba. Kubalulekile ukugxila kwimpilo jikelele kunokuzabalazela inani elithile kwisikali.
Ukugcina ubunzima obusempilweni kubandakanya indibanisela yokwenza umthambo rhoqo kunye nokutya okunesondlo. Abakwishumi elivisayo bafanele bajolise ubuncinane imizuzu engama-60 yomthambo ophakathi ukuya kutsho ngamandla yonke imihla. Oku kunokubandakanya imisebenzi efana nokuhamba, ukubaleka, ukukhwela ibhayisekile, okanye ukuthatha inxaxheba kwimidlalo. Ukutya iintlobo ngeentlobo zokutya okutyebileyo kwezondlo, ezifana neziqhamo, imifuno, iinkozo ezipheleleyo, iiprotheyini ezibhityileyo, kunye namafutha asempilweni, nazo zibalulekile ekugcineni ubunzima obunempilo.
Kubalulekile ukuba abakwishumi elivisayo babe nembonakalo entle yomzimba kwaye baqonde ukuba ubunzima bubodwa abunakugqiba ukubaluleka okanye ixabiso labo. Ukukhuthaza ubudlelwane obunempilo kunye nokutya kunye nokukhuthaza ukuzamkela kubalulekile kwintlalontle jikelele.
Khumbula, wonke umntu okwishumi elivisayo wahlukile, kwaye akukho ndlela yokulinganisa yonke into yokumisela uluhlu lobunzima obunempilo. Kubalulekile ukugxila kwimpilo iyonke, ukumamela umzimba wakho, kwaye udibane nengcali yezempilo ukuze ufumane isikhokelo somntu.
Izinto eziPhembelela ubunzima boLutsha: Ubudala, isini, kunye nokuKhula
Xa kufikwa kubunzima bolutsha, kukho izinto ezininzi ezinokuchaphazela. Ubudala, isini, nokukhula zezinye zezinto eziphambili ezidlala indima ekumiseleni ubunzima bomntwana okwishumi elivisayo.
Ubudala yinto ebalulekileyo ekufuneka iqwalaselwe xa ujonga ubunzima bomntwana ofikisayo. Njengoko abakwishumi elivisayo bekhula, imizimba yabo iba notshintsho olukhulu. Ngeli xesha, kuqhelekile ukuba abakwishumi elivisayo bafumane ukukhula kunye nokutshintsha kokwakheka komzimba. Olu tshintsho lunokuchaphazela ubunzima babo kunye nokuma komzimba wonke.
Isini sikwadlala indima ekumiseleni ubunzima bomntwana ofikisayo. Amakhwenkwe namantombazana athanda ukuba neepateni ezahlukeneyo zokukhula kunye nezakhiwo zomzimba. Amakhwenkwe ngokuqhelekileyo anobunzima bezihlunu kunye nesantya esiphezulu se-metabolic, esinokuthi sibe negalelo kubunzima obuphezulu. Amantombazana, kwelinye icala, athande ukuba namafutha amaninzi kwaye anokuba neepatheni ezahlukeneyo zokusabalalisa ubunzima.
Ukukhula yenye into enokuphembelela ubunzima bomntwana okwishumi elivisayo. Umlinganiselo okhula ngawo okwishumi elivisayo unokwahluka kakhulu kwaye unokuchaphazela ubunzima bakhe. Olunye ulutsha lusenokukhula ngokukhawuleza, ngoxa olunye lusenokukhula kancinane. Oku kunokubangela ukungafani kobunzima phakathi kolutsha olukwiminyaka efanayo kunye nesini.
Kubalulekile ukukhumbula ukuba ubunzima bubodwa ayisosalathisi esicacileyo sempilo yolutsha. Izinto ezifana nokwakheka komzimba, ubunzima bemisipha, kunye nendlela yokuphila ngokubanzi nazo zibalulekile. Kuhlala kungcono ukudibana nengcali yezempilo ukugqiba ukuba yintoni ethathwa njengobunzima obunempilo kumntwana ofikisayo ngokusekelwe kwiimeko zabo.
ukucoca izitovu zerhasi ngeviniga
Ukuqukumbela, ubudala, isini, nokukhula zizinto ezinokuchaphazela ubunzima bomntwana ofikisayo. Ukuqonda ezi zinto kunokunceda ukunika ukuqonda ngcono ukukhula nokukhula kolutsha.
Ngaba isini siyabuchaphazela ubunzima?
Isini sinokuba yinto ebalulekileyo xa kuziwa kumahluko obunzima phakathi kwabaselula. Nangona kubalulekile ukukhumbula ukuba wonke umntu wahlukile kwaye ukhula ngokwahlukileyo, kukho iindlela eziqhelekileyo zokuqwalaselwa xa uhlola isini kunye nobunzima.
Umahluko webhayoloji: Ngokwe-avareji, amadoda athande ukuba nezihlunu eziphakamileyo kunamabhinqa ngenxa yokwahluka kwehomoni kunye nofuzo. Izihlunu zixinene kunamafutha, okuthetha ukuba nokuba abantu ababini banobunzima obulinganayo, umntu onezihlunu ezininzi uya kubonakala ebhityile. Lo mahluko ekubunjweni komzimba unokuchaphazela ukuhluka kobunzima phakathi kwamadoda.
Ukufikisa: Ukufikisa lixesha lokukhula okuphawulekayo kunye nokukhula, kwaye kuchaphazela amakhwenkwe namantombazana ngokwahlukileyo. Amantombazana akholisa ukukhula ngokukhawuleza kunamakhwenkwe, kodwa abafana bathanda ukuba nexesha elide kwaye licace ngakumbi. Ezi zintlukwano kwiipatheni zokukhula zinokuba negalelo ekuhlukeni kobunzima phakathi kwabasetyhini ngexesha lokufikisa.
Imiba yentlalo: Uluntu ngokufuthi lubeka ulindelo olwahlukileyo kumadoda namabhinqa ngokuphathelele inkangeleko yomzimba kunye nobunzima. Amabhinqa anokujongana noxinzelelo olungakumbi lokuthobela imigangatho ethile yobuhle, nto leyo enokuphembelela ubudlelwane babo nokutya kunye nembonakalo yomzimba. Olu xinzelelo lwentlalo lunokuba negalelo kumahluko wobunzima phakathi kwabasetyhini.
Amanqanaba omsebenzi womzimba: Isini sinokuchaphazela amanqanaba omsebenzi womzimba, onokuchaphazela ubunzima. Uphando lucebisa ukuba amadoda athambekele ekuzibandakanyeni kwimisebenzi eyomeleleyo yomzimba, efana nemidlalo, ngelixa abasetyhini banokuthatha inxaxheba ngakumbi kwimisebenzi ephakathi komdaniso okanye i-yoga. Lo mahluko kumanqanaba omsebenzi unokuchaphazela ukuhluka kobunzima phakathi kwabasetyhini.
Imfuzo: Imiba yemfuza idlala indima ekumiseleni uhlobo lomzimba womntu kunye nokusabalalisa ubunzima. Ngelixa i-genetics ayinakumisela kuphela umahluko wobunzima phakathi kwabasetyhini, banokuba negalelo kwiiyantlukwano kubume bomzimba kunye nobunzima bubonke.
Ukuqukumbela, isini sinokuphembelela umahluko wobunzima phakathi kwabakwishumi elivisayo ngenxa yebhayoloji, yezentlalo, kunye nemfuzo. Kubalulekile ukukhumbula ukuba ezi ziindlela eziqhelekileyo, kwaye amava ngamnye anokwahluka. Kuhlala kubalulekile ukubeka phambili impilo jikelele kunye nokuphila kakuhle kunokuba ugxile kubunzima kuphela.
Zeziphi izinto ezichaphazela ubunzima bomzimba?
Ubunzima bomzimba buphenjelelwa zizinto ezahlukeneyo, eziquka ufuzo, indlela yokuphila, kunye nezinto ezisingqongileyo. Ukuqonda ezi zinto kunokunceda ekusikhanyiseleni ngesizathu sokuba umntu enokuba nobunzima bomzimba obahlukeneyo.
Imfuzo: Enye yezinto eziphambili ezichaphazela ubunzima bomzimba yimfuza. Abanye abantu basenokuba nemfuza ethambekele ekubeni batyebe kakhulu okanye batyebe ngaphantsi. Ufuzo oluthile lunokuba nefuthe kwimetabolism, umdla wokutya, kunye nendlela umzimba ogcina ngayo amanqatha. Nangona kunjalo, kubalulekile ukuqaphela ukuba i-genetics ayisiyiyo yodwa emisela ubunzima bomzimba, kwaye izinto zokuphila zidlala indima ebalulekileyo ngokunjalo.
Indlela yokuphila: Ukhetho lwendlela yokuphila njengokutya kunye nenqanaba lomsebenzi womzimba kunokuchaphazela kakhulu ubunzima bomzimba. Ukutya ukutya okunesondlo okutyebileyo kwiziqhamo, imifuno, ukutya okuziinkozo, neeproteni ezibhityileyo kunokuba negalelo ekugcineni ubunzima obusempilweni. Kwelinye icala, ukutya okuninzi okugayiweyo, iziselo ezineswekile, namafutha angenampilo kunokukhokelela ekutyebeni. Ukuzilolonga rhoqo kudlala indima ebalulekileyo ekulawuleni ubunzima bomzimba, njengoko umthambo unceda ukutshisa iikhalori kunye nokwakha ubunzima bezihlunu.
Imiba yokusingqongileyo: Izinto ezisingqongileyo zinokuchaphazela ubunzima bomzimba. Ngokomzekelo, ukuhlala kwindawo enokufikelela ngokulula kwiinketho zokutya okungenampilo okanye ukungabikho kweendawo ezikhuselekileyo zokwenza umsebenzi womzimba kunokufaka isandla ekuzuzeni ubunzima. Ukongeza, izinto ezinje ngoxinzelelo, iipatheni zokulala, kunye nemeko yentlalontle inokuchaphazela ubunzima bomzimba. Amanqanaba aphezulu oxinzelelo angakhokelela ekutyeni ngokweemvakalelo kunye nokuzuza ubunzima, ngelixa ukulala ngokwaneleyo kunokuphazamisa ibhalansi yehomoni kunye nokwandisa umngcipheko wokufumana ubunzima.
Iimeko zonyango: Iimeko ezithile zonyango zinokuchaphazela ubunzima bomzimba. Iimeko ezifana ne-hypothyroidism, i-polycystic ovary syndrome (PCOS), kunye nokungalingani kwehomoni kunokufaka isandla ekuzuzeni ubunzima. Kubalulekile ukubonisana nochwepheshe bezempilo ukuba ukrokrela ukuba imeko yezempilo inokuchaphazela ubunzima bomzimba wakho.
Amayeza: Amanye amayeza anokubangela ukuzuza ubunzima njengempembelelo yecala. Oku kunokubandakanya ii-antidepressants ezithile, i-antipsychotics, kunye namayeza asetyenziselwa ukulawula iimeko ezingapheliyo. Ukuba unenkxalabo malunga nefuthe lamayeza kubunzima bomzimba wakho, kubalulekile ukuxoxa oku kunye nomboneleli wakho wezempilo.
Ngokubanzi, ubunzima bomzimba buphenjelelwa kukudibana kwezinto ezintsonkothileyo, kubandakanya imfuza, ukhetho lwendlela yokuphila, iimeko zokusingqongileyo, iimeko zonyango, kunye namayeza. Ngokuqonda ezi zinto, abantu ngabanye banokwenza ukhetho olunolwazi lokugcina ubunzima obunempilo kunye nokuphila kakuhle.
Zeziphi izinto ezinxulumene nokutyeba ngokugqithiseleyo kolutsha?
Ukutyeba kolutsha yinkxalabo ekhulayo kwihlabathi liphela, kunye nezinto ezininzi ezinegalelo kubukho bakho. Ukuqonda ezi zinto kunokunceda ekuphuhliseni iindlela ezisebenzayo zokuthintela kunye nokujongana nokutyeba kokufikisa.
1. Indlela yokuphila yokungaphumli: Ukunqongophala kokwenza umthambo yeyona nto inegalelo elikhulu ekutyebeni kwabo bafikisayo. Ukuchitha ixesha elininzi kwimisebenzi yokungaphumli njengokubukela iTV, ukudlala imidlalo yevidiyo, okanye ukusebenzisa izixhobo zombane kunokukhokelela ekuzuzeni ubunzima.
2. Ukutya ngendlela engafanelekanga: Ukutya ukutya okunee kilojoule ezininzi, amafutha ahluthayo, iswekile, kunye nokutya okugayiweyo kunokonyusa umngcipheko wokutyeba ngokugqithiseleyo. Ukutsiba izidlo, ukutya okukhawulezayo rhoqo, kunye nokutya ubungakanani bezabelo ezinkulu kukwanxulunyaniswa nokufumana ubunzima kulutsha.
3. Imiba yemfuzo: Imfuza idlala indima ekumiseleni ukuba umntu unokutyeba ngokugqithisileyo. Abakwishumi elivisayo abanembali yokutyeba kusapho badla ngokutyeba ngakumbi.
4. Imiba yezentlalo noqoqosho: Ulutsha olusuka kwiintsapho ezinemivuzo ephantsi lunokuba nokufikelela okulinganiselweyo kukhetho lokutya okunempilo kunye namathuba okwenza umthambo. Oku kunokuba negalelo kumngcipheko ophezulu wokutyeba.
5. Imiba yezengqondo: Ukutya okungokweemvakalelo, uxinezeleko, ukudandatheka, nokungazithembi konke kunokufak’ isandla ekutyeni ngendlela engafanelekanga nasekutyebeni ngokugqithiseleyo kwabakwishumi elivisayo.
6. Imiba yokusingqongileyo: Ubume bomzimba bunokuba nefuthe kubunzima bomntwana ofikisayo. Izinto ezinjengokufumaneka kweepaki kunye neendawo zokuzonwabisa, ukuhamba kweendawo zokuhlala, kunye nobukho bentlango yokutya kunokuchaphazela amandla omntwana ofikisayo ekwenzeni umthambo kunye nokufikelela ekutyeni okunesondlo.
Ukuququmbela, indibanisela yokungaphumli, ukutya ngendlela engafanelekanga, utyekelo lwemfuza, imeko yentlalo-ntle, imeko yengqondo nemekobume zonke zinokufak’ isandla ekutyebeni ngokugqithiseleyo kwabakwishumi elivisayo. Ukujongana nale miba ngemfundo, utshintsho lomgaqo-nkqubo, kunye neendawo ezixhasayo kunokunceda ukunciphisa ukuxhaphaka kokutyeba phakathi kwabakwishumi elivisayo.
IziKhokelo zoMndilili wobunzima kubaTsha ngokweminyaka nangeSini
Ukuqonda oko kugqalwa njengobunzima obusempilweni kwabakwishumi elivisayo kunokuba luncedo kubazali nakulutsha ngokwabo. Isondlo esifanelekileyo kunye nokugcina ubunzima obunempilo yimiba ebalulekileyo kwimpilo yonke kunye nokuphila kakuhle. Apha ngezantsi kukho izikhokelo zobunzima bolutsha olusekelwe kwiminyaka yobudala kunye nesini.
| Ubudala | Indoda | Ibhinqa |
|---|---|---|
| 13 | 80-135 lbs | 80-120 lbs |
| 14 | 90-145 lbs | 85-130 lbs |
| Shumi elinantlanu | 95-155 lbs | 90-140 lbs |
| 16 | 100-165 lbs | 95-150 lbs |
| 17 | 105-175 lbs | 100-160 lbs |
| 18 | 110-185 lbs | 105-165 lbs |
Kubalulekile ukuqaphela ukuba olu luhlu lobunzima luyi-avareji kwaye lunokwahluka ngokuxhomekeke kwizinto ezifana nobude, ubunzima bemisipha, kunye nokwakheka komzimba ngamnye. Kuhlala kulungele ukubonisana nochwepheshe bezempilo ukufumanisa ukuba loluphi uluhlu lobunzima olufanelekileyo kumntu okwishumi elivisayo.
Yintoni ekufuneka intombazana eneminyaka eli-17 ubudala ibe nobunzima nge-kg?
Xa kuziwa ekuqinisekiseni ubunzima obufanelekileyo kwintombazana eneminyaka eli-17 ubudala, kubalulekile ukuqwalasela izinto ezifana nobude, ukwakheka komzimba, kunye nempilo jikelele. Wonke umntu wahlukile, kwaye ubunzima bunokwahluka ngokuxhomekeke kwizinto ezahlukeneyo.
Nangona kunjalo, kukho izikhokelo eziqhelekileyo ezinokunceda ukunika uqikelelo loluhlu lobunzima obunempilo kwintombazana eneminyaka eli-17 ubudala. I-World Health Organization (WHO) icebisa ukusebenzisa i-Body Mass Index (BMI) njengendawo yokuqala yokuvavanya isimo sobunzima.
I-BMI ibalwa ngokwahlula ubunzima bomntu ngeekhilogram ngesikwere sobude bawo ngeemitha. Kwintombazana eneminyaka eli-17 ubudala, uluhlu lwe-BMI olusempilweni luthathwa ngokuba luphakathi kwe-18.5 kunye ne-24.9. Olu luhlu lusekwe kwi-avareji yabemi kwaye ayisebenzi kumntu wonke.
Kubalulekile ukuqaphela ukuba i-BMI sisixhobo esinye esisetyenziselwa ukuvavanya ubume bobunzima kwaye ayithatheli ngqalelo ukuhluka komntu ngamnye ekubunjweni komzimba, ubunzima bemisipha kunye nezinye izinto. Ke ngoko, isoloko iluluvo olulungileyo ukudibana nengcali yezempilo enokubonelela ngesikhokelo somntu kunye neengcebiso ezisekelwe kwiimfuno kunye neemeko zomntu.
Ekugqibeleni, into ebaluleke kakhulu kukugxila kwimpilo yonke kunye nokuphila kakuhle kunokuba inani elithile kwisikali. Intombazana eneminyaka eli-17 ubudala kufuneka izabalazele ukutya okunesondlo, ukuzivocavoca umzimba rhoqo, nokugcina umfanekiso omhle womzimba. Khumbula, uhambo lomntu wonke olusingise kubunzima obusempilweni bohlukile, kwaye kubalulekile ukubeka phambili ukuzikhathalela kunye nokuzamkela ngaphezu kwayo yonke enye into.
Inzima kangakanani intombazana eneminyaka eli-15 ubudala?
Ukuqonda ubunzima obuqhelekileyo bentombazana eneminyaka eli-15 ubudala kunokuba luncedo ekuhloleni ukukhula nokuphuhliswa komntwana. Nangona kubalulekile ukukhumbula ukuba umntu ngamnye uhlukile kwaye unokuba neentlobo ezahlukeneyo zomzimba, imfuza, kunye neendlela zokuphila, kukho izikhokelo eziqhelekileyo ezinokuthi zinike ukuqonda oko kubhekwa njengobunzima obunempilo kwintombazana ekwishumi elivisayo.
Ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC), ubunzima obuqhelekileyo bentombazana eneminyaka eyi-15 e-United States ijikeleze i-115 pounds (52 kilograms). Nangona kunjalo, kubalulekile ukuqaphela ukuba lo ngumlinganiselo, kwaye kunokubakho ukuhluka ngokuxhomekeke kwizinto ezahlukeneyo ezifana nobude, ubunzima bemisipha, kunye nokwakheka komzimba wonke.
Ngexesha lokufikisa, amantombazana afumana utshintsho olubalulekileyo lomzimba njengoko ehamba ngexesha lokufikisa. Olu tshintsho lunokubandakanya ukunyuka kobude, ubunzima, kunye namafutha omzimba. Kubalulekile ukuqonda ukuba olu tshintsho luyinxalenye eqhelekileyo yophuhliso kwaye lunokwahluka kakhulu phakathi kwabantu.
Kubalulekile ukujongana neengxoxo malunga nobunzima kunye nomzimba kunye novelwano kunye nenkxaso. Abakwishumi elivisayo basenokuba sesichengeni ngokukhethekileyo kwiingcinezelo zasekuhlaleni nakwimilinganiselo yobuhle engekho ngqiqweni. Ukukhuthaza imikhwa esempilweni enjengokwenza umthambo rhoqo, ukutya okunesondlo, kunye nokuzibona kakuhle kunokubangela ukuba ube sempilweni.
Ukuba unenkxalabo malunga nobunzima bomntwana wakho ofikisayo, kuyacetyiswa ukuba udibane nengcali yezempilo enokukunika isikhokelo nenkxaso eyeyakho. Banokuhlola ukukhula komntwana wakho ofikisayo baze banike iingcebiso ezifanelekileyo ngokusekelwe kwiimfuno zabo.
Khumbula, ukugxila kwimpilo yonke kunye nokuphila kakuhle kubaluleke kakhulu kunalo naliphi na inani elithile kwisikali. Khuthaza umntwana wakho okwishumi elivisayo ukuba awamkele umzimba wakhe owahlukileyo kwaye umxhase ekuphuhliseni imikhwa esempilweni eya kuba negalelo kwimpilo-ntle yakhe yexesha elide.
Yintoni ubunzima kumfazi oneminyaka eyi-16 ubudala?
Ukuba nomzimba otyebileyo njengomntwana ofikisayo kunokuba neziphumo ezibi kwimpilo yomzimba neyengqondo. Kubalulekile ukuba abazali kunye nabakwishumi elivisayo baqonde ukuba yintoni ethathwa njengobunzima bomntu obhinqileyo oneminyaka eli-16 ubudala ukuze akhuthaze impilo esempilweni kwaye athintele iingxaki zempilo ezinokuthi zibekho.
I-Body mass index (BMI) isetyenziswa ngokuqhelekileyo ukujonga ukuba umntu ungaphantsi kobunzima bomzimba, ubunzima obuqhelekileyo, ubunzima, okanye ukutyeba. I-BMI ibalwa ngokwahlula ubunzima bomntu ngeekhilogram ngesikwere sobude bawo ngeemitha. Kumfazi oneminyaka eyi-16 ubudala, i-BMI phakathi kwe-85 kunye ne-95 yepesenti ithathwa njengobunzima.
Ukuqonda ngakumbi iipesenti ze-BMI, kubalulekile ukujonga iitshathi zokukhula ezibonelelwa ngabasebenzi bezempilo. Ezi tshathi zithathela ingqalelo izinto ezifana nobudala kunye nesondo ukubonelela ngovavanyo oluchanekileyo lobume bobunzima.
Kubalulekile ukuqaphela ukuba i-BMI ayingomlinganiselo ogqibeleleyo wepesenti yamafutha omzimba okanye impilo iyonke. Izinto ezifana nobunzima bemisipha kunye nokwakheka komzimba ngamnye kunokuchaphazela iziphumo ze-BMI. Ngoko ke, kusoloko kululuvo olulungileyo ukudibana nengcali yezempilo enokubonelela ngovavanyo olubanzi.
| Ipesenti yeBMI | Isimo sobunzima |
|---|---|
| Ngaphantsi kwepesenti ye-5 | Ubunzima obungaphantsi |
| Ipesenti yesi-5 ukuya kuma-84 | Ubunzima obuqhelekileyo |
| Ipesenti yama-85 ukuya kuma-94 | Ukutyeba ngokugqithisileyo |
| Ipesenti ezingama-95 nangaphezulu | Utyebile |
Kubalulekile ukujongana neengxoxo malunga nobunzima kunye nomfanekiso womzimba ngovakalelo kunye nenkxaso. Ukukhuthaza imikhwa enempilo efana nokwenza umzimba rhoqo kunye nokutya okunesondlo kunokukhuthaza impilo-ntle jikelele. Khumbula, wonke umntu wahlukile, kwaye akukho nto ilingana-yonke inkcazo yobunzima 'obufanelekileyo'.
Inkwenkwe eneminyaka eli-17 ubudala kufuneka ibe nobunzima obungakanani?
Xa kufikwa kumba wokugqiba ukuba inkwenkwe eneminyaka eli-17 ubudala ifanele ibe nomlinganiselo ongakanani, kukho iinkalo eziliqela ekufuneka ziqwalaselwe. Ezi ziquka ubude, ukubunjwa komzimba, kunye nempilo yonke. Kubalulekile ukukhumbula ukuba ubunzima bunokwahluka kakhulu kuxhomekeke kwizinto ezizimeleyo, kwaye akukho mpendulo yobukhulu obufanayo.
Nangona kunjalo, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC), ubunzima obuqhelekileyo benkwenkwe eneminyaka eyi-17 e-United States ijikeleze i-148 pounds (67 kilogram). Oku kusekelwe kwiinkcukacha zonyaka ka-2016.
Kubalulekile ukuba uqaphele ukuba lo ngumlinganiselo oqhelekileyo, kwaye ubunzima bomntu ngamnye bunokwahluka kakhulu. Izinto ezinjengobunzima bezihlunu, ukuxinana kwamathambo, kunye nepesenti yamafutha omzimba zonke zinokuba negalelo kumahluko kubunzima.
Ukuba unenkxalabo malunga nobunzima bakho okanye ubunzima benkwenkwe eneminyaka eyi-17 ebomini bakho, kusoloko kulungele ukubonisana nochwepheshe bezempilo. Banokubonelela ngeengcebiso zomntu ngamnye kunye nesikhokelo esisekelwe kwiimeko zomntu ngamnye kunye nokunceda ukugqiba uluhlu oluphilileyo lobunzima.
Khumbula, ubunzima yinto enye yempilo yonke, kwaye kubalulekile ukugxila ekutyeni okunokulinganisela, ukuzivocavoca rhoqo, kunye nokuphila kakuhle kunokuba ugxininise kuphela kwinani kwisikali.
Ukubaluleka kweNdlela eLungileyo kwiMpilo yoLutsha kunye nobunzima
Xa kuziwa kwimpilo yolutsha kunye nobunzima, kubalulekile ukuthatha indlela elungeleleneyo. Oku kuthetha ukugxila kwintlalontle yomzimba kunye nengqondo, kunye nokuqonda ukuba ubunzima yinto enye yempilo yonke.
Ulutsha oluninzi lusenokuziva lucinezelekile ukuba luhambelane nemilinganiselo ethile yoluntu yobuhle nokubhitya. Nangona kunjalo, kubalulekile ukugxininisa ukuba umzimba womntu wonke uhlukile kwaye impilo kufuneka ibe yinjongo ephambili, kunokuba ufezekise ubunzima obuthile okanye ukumila komzimba.
Indlela elungeleleneyo kwimpilo yolutsha kunye nobunzima kufuneka ibandakanye izinto ezahlukeneyo. Okokuqala nokuphambili, kubalulekile ukukhuthaza indlela yokutya enempilo. Oku kuthetha ukutya ukutya okunokulinganisela okubandakanya iziqhamo, imifuno, ukutya okuziinkozo, iiprotheni ezibhityileyo, kunye namafutha anempilo. Ukuphepha iziselo ezineswekile eninzi kunye nokutya okugayiweyo nako kubalulekile.
Ngaphandle kokutya okusempilweni, ukwenza umthambo rhoqo kubalulekile kwimpilo yabakwishumi elivisayo. Ukukhuthaza ulutsha ukuba lubandakanyeke kwizinto ezilonwabelayo, nokuba yimidlalo yeqela, umdaniso, i-yoga, okanye ukuhamba nje, kunokunceda ukukhuthaza ukomelela komzimba kunye nokuphila kakuhle.
Impilo yengqondo yenye inkalo ebalulekileyo yendlela elungeleleneyo kwimpilo yolutsha kunye nobunzima. Ulutsha lunokujongana neentlobo ezahlukeneyo zoxinzelelo, kubandakanywa uxinzelelo lwezemfundo, imingeni yentlalo, kunye nemiba yomfanekiso womzimba. Kubalulekile ukwenza indawo yenkxaso apho ulutsha luziva lukhululekile ukuxoxa ngeemvakalelo zalo kunye nokufuna uncedo ukuba luyimfuneko.
Okokugqibela, kubalulekile ukunqanda ukubekwa amabala okanye ukuhlazisa abakwishumi elivisayo ngenxa yobunzima babo okanye inkangeleko yabo. Izimvo ezingalunganga okanye isigwebo sinokuba nefuthe elibi kukuzithemba kunye nokuphila kakuhle. Endaweni yoko, gxila ekukhuthazeni umfanekiso womzimba olungileyo kunye nokuzamkela.
| Amanqaku aphambili: |
|---|
| - Gxininisa impilo jikelele phezu kokuzuza ubunzima obuthile okanye ukumila komzimba. |
| - Khuthaza indlela yokutya enempilo, kubandakanywa ukutya okunesondlo kunye nokuphepha ukutya okucutshungulwayo. |
| - Khuthaza umthambo rhoqo obonwa lulutsha. |
| - Yenza indawo yenkxaso yokuxoxa ngempilo yengqondo kunye nokufuna uncedo ukuba luyimfuneko. |
| - Kuphephe ukwenza amabala okanye ukuhlazisa ulutsha ngokuxhomekeke kubunzima okanye inkangeleko. |
Kutheni kubalulekile ukuba ube nendlela yokuphila enempilo kunye nokulawula ubunzima?
Indlela yokuphila enempilo kunye nokulawulwa kobunzima kubalulekile kwimpilo jikelele kunye nokunciphisa umngcipheko wemiba eyahlukeneyo yempilo. Nazi ezinye zezizathu eziphambili zokuba kutheni ukugcina impilo enempilo kunye nokulawula ubunzima kubaluleke kakhulu:
- Ukuthintelwa kwezifo ezingapheliyo: Ukugcina ubunzima obunempilo ngokutya okunesondlo kunye nokusebenza ngokomzimba rhoqo kunokunceda ukukhusela izifo ezingapheliyo ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye neentlobo ezithile zomhlaza.
- Ukuphucula impilo yengqondo: Ukuzibandakanya rhoqo kunye nokutya ukutya okunesondlo kunokuba nefuthe elihle kwimpilo yengqondo kunye nokuphila kakuhle. Inokukunceda ukunciphisa iimpawu zokudakumba kunye nokuxhalaba kunye nokuphucula isimo sengqondo jikelele.
- Ukunyuswa kwamaqondo amandla: Ukulandela indlela yokuphila enempilo, ebandakanya ukuzivocavoca rhoqo kunye nokutya okunokulinganisela, kunokubonelela umzimba ngezondlo eziyimfuneko kunye namandla ukuze usebenze ngokufanelekileyo imini yonke.
- Ubulunga obungcono bokulala: Indlela yokuphila enempilo inokufaka isandla kumgangatho ongcono wokulala, oyimfuneko kwimpilo yonke kunye nokuphila kakuhle. Ukuzilolonga rhoqo kunye nokutya okunesondlo kunokunceda ukulawula iindlela zokulala nokukhuthaza ukulala okuzolileyo.
- Ukuphucula ukuzithemba: Ukugcina ubunzima obusempilweni kunye nokwenza umthambo rhoqo kunokunyusa ukuzithemba kunye nomfanekiso womzimba. Ukuziva uzithembile kumzimba wakho kunokuba nefuthe elihle kwimpilo yengqondo kunye nomgangatho wobomi bubonke.
- Ukunciphisa umngcipheko wokwenzakala: Ukutyeba kakhulu okanye ukutyeba kunokonyusa umngcipheko wokonzakala, njengoko ubunzima obugqithisileyo bubeka uxinzelelo olongezelelweyo kumalungu kunye nezihlunu. Ngokugcina ubunzima obunempilo, umngcipheko wokulimala unokunciphisa.
Lilonke, ukwamkela indlela yokuphila esempilweni kunye nokulawula ubunzima kubalulekile ekugcineni impilo entle, emzimbeni nasengqondweni. Kubalulekile ukubeka phambili ukuzivocavoca rhoqo, ukutya ukutya okunokulinganisela, kunye nokwenza imikhwa enempilo ukukhuthaza impilo-ntle yonke kunye nokunciphisa umngcipheko wemiba eyahlukeneyo yempilo.
Kutheni ukutya okusempilweni kubalulekile kwimpilo yomntwana?
Ukutya okunesondlo okunesondlo kubalulekile kwimpilo yomntwana ngokubanzi. Ibonelela ngezondlo eziyimfuneko, iivithamin, kunye neeminerali eziyimfuneko ekukhuleni nasekukhuleni kwazo. Nazi ezinye zezizathu eziphambili zokuba kutheni ukutya okunempilo okunempilo kubalulekile:
- Ukukhula kunye nophuhliso: Ukutya okunesondlo kuqinisekisa ukuba abantwana bafumana zonke izondlo eziyimfuneko ekukhuleni nasekuphuhliseni okufanelekileyo. Izakhamzimba ezifana neprotheyini, iicarbohydrates, amafutha, iivithamin, neeminerali zidlala indima ebalulekileyo ekwakheni amathambo omelele, izihlunu kunye nezicubu.
- Amandla kunye namandla: Abantwana badinga amandla okuphembelela indlela yabo yokuphila edlamkileyo kunye nemisebenzi yemihla ngemihla. Ukutya okunokulinganisela kunika i-carbohydrates efunekayo kunye namafutha asebenza njengomthombo wamandla. Inceda abantwana bahlale bekhuthele kwaye bagcine amandla abo.
- Inkqubo yomzimba: Ukutya okunempilo komeleza amajoni omzimba omntwana, kumenza angachatshazelwa zizigulo nokwasulelwa zizifo. Izondlo ezifana ne-vitamin C, i-vitamin A, kunye ne-zinc, efumaneka kwiziqhamo, imifuno, kunye nenyama ebhityileyo, inceda ukuqinisa amajoni omzimba kunye nokuxhasa impilo yonke.
- Uphuhliso lwengqondo kunye nengqondo: Ukutya okunesondlo kunendima ebalulekileyo ekukhuleni komntwana engqondweni nasengqondweni. I-Omega-3 fatty acids, efumaneka kwintlanzi, i-nuts, kunye nembewu, ibalulekile kwimpilo yengqondo kunye nokusebenza kwengqondo.
- Ukuthintela izifo ezingapheliyo: Ukutya ukutya okunokulinganisela okunempilo kwasebuncinaneni kunokunceda ukukhusela ukuphuhliswa kwezifo ezingapheliyo kamva ebomini. Inciphisa ingozi yokutyeba ngokugqithiseleyo, isifo sentliziyo, isifo seswekile, kunye neentlobo ezithile zomhlaza.
Kubalulekile ukuba abazali bakhuthaze abantwana babo ukuba batye iintlobo ngeentlobo zokutya okuphuma kumaqela okutya ahlukeneyo ukuqinisekisa ukuba bafumana zonke izondlo eziyimfuneko. Ngokufundisa abantwana ngokubaluleka kokutya okunempilo okunempilo, abazali banokubamisela ubomi bokutya okulungileyo kunye nempilo yonke.
Kutheni kubalulekile ukuqonda iinkxalabo zempilo kunye nezondlo zolutsha olufikisayo?
Ukuqonda impilo kunye neenkxalabo zesondlo kulutsha olufikisayo lubalulekile kwimpilo-ntle yabo ngokubanzi kunye nophuhliso. Ubutsha lixesha elibalulekileyo lokukhula kunye nokukhula, ngokomzimba nangokwengqondo. Ngeli nqanaba, abakwishumi elivisayo bafumana utshintsho olukhawulezayo kwimizimba yabo nasengqondweni, nto leyo efuna isondlo esaneleyo ukuxhasa ukukhula nokukhula kwabo.
Ukutya okufanelekileyo kubalulekile ngexesha lokufikisa njengoko kubonelela ngezondlo eziyimfuneko ekukhuleni okunempilo, ukukhula kunye nokuvuthwa. Izakhamzimba ezifana neeprotheyini, iicarbohydrates, amafutha, iivithamini kunye neeminerali zifuneka kwixabiso elaneleyo lokuxhasa ukukhula kwamathambo, izihlunu, amalungu kunye nezicubu.
Ixesha lokufikisa likwalixesha apho abakwishumi elivisayo behlakulela imikhwa yabo yokutya, nto leyo enokuba nemiphumo yexesha elide kwimpilo yabo. Ukuqonda inkxalabo yabo yesondlo kunokuncedisa ukukhuthaza indlela yokutya enempilo kunye nokuthintela ukuphuhliswa kokunqongophala kwesondlo okanye ukuphazamiseka kokutya.
Ukongeza, ixesha lokufikisa lithuba lokunyuka komngcipheko kwimiba ethile yezempilo. Ukungondleki kakuhle ngeli xesha kunokukhokelela kwiingxaki ezifana nokukhuluphala, isifo sikashukela, izifo zentliziyo, kunye nezinye iimeko ezingapheliyo. Ngokuqonda impilo kunye neenkxalabo zabo zesondlo, sinokuthatha amanyathelo afanelekileyo ukuthintela kunye nokujongana nale miba.
Ngaphaya koko, ixesha lokufikisa lixesha lokunyuka kokuzimela kunye nokwenza izigqibo malunga nokukhetha ukutya. Ukuqonda iinkxalabo zabo zempilo kunye nesondlo kunokunceda ukubonelela abafikisayo ngolwazi oluyimfuneko kunye nezakhono zokwenza izigqibo ezizizo malunga nokutya kunye nendlela yokuphila.
Lilonke, ukuqonda impilo kunye neenkxalabo zesondlo zolutsha lubalulekile ekukhuthazeni impilo yabo iyonke, intlalo-ntle kunye nophuhliso lwexesha elizayo. Ngokubanika inkxaso efunekayo kunye nesikhokelo, sinokubanceda bahambe kweli nqanaba libalulekileyo lobomi babo kwaye babeke isiseko sekamva elinempilo.
Umbuzo kunye nempendulo:
Yintoni egqalwa njengobunzima obusempilweni kumntu okwishumi elivisayo?
Ubunzima obusempilweni bomntwana ofikisayo bumiselwa zizinto ezahlukeneyo ezinjengobude, ukwakheka komzimba, kunye nempilo iyonke. Kungcono ukudibana nengcali yezempilo ukugqiba ukuba yintoni ethathwa njengobunzima obunempilo kumntu othile.
Bungakanani ubunzima obuqhelekileyo ukuba umntu okwishumi elivisayo afumane xa efikisa?
Ubungakanani bobunzima obufunyenwe ngexesha lokufikisa buhluka kakhulu phakathi kwabaselula. Ngokwe-avareji, amantombazana athambekele ekuzuzeni malunga ne-15 ukuya kwi-25 yeeponti, ngelixa abafana banokufumana malunga ne-15 ukuya kwi-30 yeeponti. Kubalulekile ukukhumbula ukuba ezi zizintlu nje eziqhelekileyo kwaye amava ngabanye anokwahluka.
Ngaba zikho iingozi zempilo ezinxulumene nokuba nobunzima obungaphantsi ngexesha lokukhula kolutsha?
Ewe, ukutyeba ngaphantsi ngexesha lokukhula kolutsha kunokubeka iingozi ezininzi zempilo. Oku kunokukhokelela ekunqongopheni kwezondlo, ubuthathaka bomzimba, ukukhula okulibazisekayo kunye nophuhliso, ukungalingani kwehomoni, kunye nomngcipheko okhulayo we-osteoporosis. Kubalulekile ukugcina ubunzima obunempilo ukuxhasa impilo yonke kunye nokuphila kakuhle.
Zeziphi iindlela ezisempilweni zolutsha olulawula ubunzima babo ngexesha lokukhula?
Ezinye iindlela ezinempilo zolutsha ukulawula ubunzima babo ngexesha lokukhula ziquka ukugcina ukutya okunokulinganisela kunye nokutya okunesondlo, ukuhlala usebenza ngokomzimba, ukulala ngokwaneleyo, ukulawula amanqanaba oxinzelelo, kunye nokufuna inkxaso kwiingcali zempilo okanye kwiingcali zezondlo xa kuyimfuneko. Kubalulekile ukugxila kwimpilo yonke kwaye kungekhona kuphela ubunzima.
Ngaba kuqhelekile ukuba abakwishumi elivisayo bafumane ukuguquguquka kobunzima babo ngexesha lokukhula?
Ewe, kuyinto eqhelekileyo ukuba abakwishumi elivisayo bafumane ukuguquguquka kobunzima babo ngexesha lokukhula. Njengoko imizimba yabo ihamba ngeenguqu ezahlukeneyo zehomoni kunye nokukhula ngokukhawuleza, ukuguquguquka kobunzima kulindeleke. Kubalulekile ukukhumbula ukuba ubunzima yinto enye kuphela kwimpilo yonke, kwaye kugxininisekile kwintlalontle jikelele yinto ebalulekileyo.
