Ukutyeba: ezibangela, unyango kunye nothintelo. Uthintelo ukutyeba abantwana abafikisayo

Ukutyeba - le ngxaki inkulu ixesha lethu. Amavila livela abantu babo bonke ubudala, ngoxa iba nefuthe elibi ukusebenza komzimba, ngokukodwa - kwinkqubo sentliziyo. Uthintelo ukutyeba iyafuneka na ubudala, okanye umntwana konakalisa yokucolwa Nobomi ubunzima kutyeba kunye nentaphane nezifo ezinxulumene.

Izinto ezibangela ukutyeba

Kukho izinto ezimbini ezingundoqo ukutyeba:

• ngokunciphisa mpilweni, kudityaniswe yokuphila esebenzayo eliphantsi;
• ubukho ukuphazamiseka yonyango (izifo kwesibindi, adrenals, lengqula, maqanda).

elikhulu kwaye into njengelifa. Ngexesha lokufikisa, abantwana badla ukuba ubomi bakhe ithuba: ungenzi nto, kudla imali ngokugqithiseleyo ukutya yingozi.

Le intabalala yokutya fast, iintlobo yeziselo nezihlwahlwazayo, ziilekese, ixesha lokuphola ikhompyutha uncedo indlela ephosakeleyo imini kunye nendlela yobomi babantwana. imisebenzi efana ukucola ukutya, inegalelo kuphuhliso ezimbi kuzo zonke iinkqubo zomzimba kudaleke ukubonakala ubunzima yomntwana kwemfuneko.

izifo Ezingokuqandusela kuchaphazela umlinganiselo echanekileyo ubude, kodwa kakhulu amathuba ukuba unobangela umzimba. Uthintelo ukutyeba abantwana nabantu abadala baya ukuthintela ukugxagxiseka ezempilo kunye nenkangeleko.

Ziziphi izinto negalelo ukuvela umzimba

Xa kungekho yofuzo ezidalwe ezingaqhelekanga ukutyeba ngokugqithiseleyo kubangela ezi zinto zilandelayo:

• ukungabikho umsebenzi eyaneleyo ngokomzimba;
• stress rhoqo kunye neemvakalelo ezinamandla;
• ukuphazamiseka yokudla, ezikhokelela kuphuhliso ngokudla, ukudla kunye nezinye izifo - ukutya ephosakeleyo;
• ukusetyenziswa isixa esikhulu wekhabohayidreyiti lula ukutya, ukutya ezinomthamo sugar eliphezulu;
• ukuphazamiseka kokulala korhulumente, ingakumbi - nokungalali;
• asebenzise iziyobisi ezichaphazela ukusebenza kwenkqubo luvo ngokuvuselela okanye ziyibuyisela ngayo.

Kwiimeko ezinqabe kakhulu, ukutyeba ngokugqithiseleyo kusenokuba ngenxa kotyando (umzekelo, ukususwa zamaqanda), okanye ukwenzakala (xa umonakalo ingqondo yebhinqa). Hlula yamathumba yebhinqa okanye adrenocortical kwakhona kuphakamisa imbonakalo umzimba. Uthintelo ukutyeba esemncinane ukuphepha iingxaki zempilo ukuba abonakale ngoku ebusweni sobunzima kwemfuneko.

Indlela umzimba mass index ukubala

Ukutyeba ihlelwa ngokwe BMI. Bala eli nani linokuba wena. Yanele ukuba ukwazi ubunzima kunye nokuphakama yakho.

Kuyimfuneko ukuba ayahlule ubunzima bomzimba ukukhula, kabini. . Umzekelo, ubunzima 55 kg umfazi kunye cm ubude 160 kubalwa ngolu hlobo lulandelayo:

55 kg: (1,6 x 1.6) = 21.48 - kule meko ekwafanekisa abathandwayo ukwanda ubunzima nomonde.

BMI mkhulu kuno-25 isalathiso, ibonisa ubukho umzimba, kodwa ezingozini zempilo. Uthintelo ukutyeba kufuneka ziqale ngokukhawuleza kangangoko kunokwenzeka, kodwa hayi xa BMI ingaphezulu kwe 25 Xa umntu ekuqaleni nje ukuba ubunzima bomzimba ukwandisa, ukuba ayeke le nkqubo kulula kakhulu kuyo nayiphi na amanqanaba ukutyeba.

kuqondwe BMI

Ukuqwalasela index yayo kwisalathisi ubunzima bomzimba, kuyimfuneko ukumisela kulo eziqhelekileyo okanye akunjalo;

• xa ubala inani laba ngaphantsi kwama-16, libonisa belula womelele;
• 16-18 - belula, kaninzi kangakanani na esi salathisi, funani onke amantombazana;
• 18-25 - ubunzima ifanelekileyo ukuba omdala enempilo;
• 25-30 - ubukho umzimba, engqongileyo engenabungozi kwimpilo, kodwa ukhangela kakhulu ungcolisa umphandle mzobo;
• 30 - ubukho izidanga ezahlukeneyo ukutyeba ukuba kufuneka ungenelelo lonyango.

Phambi umzimba kungcono ukutshintsha indlela yabo yokuphila ndibuyise eliphezulu iparameters. Kungenjalo ngcembe ubunzima aya kunyuka, yaye emva koko kuya kuba nzima kakhulu ukuba abuyele imida yokwakha. uthintelo ukutyeba ebantwaneni kufuneka kuqale besebancinane. Oko kukuthi, kufuneka ulandele ngenyameko idayethi umsebenzi abantwana babo.

iintlobo ukutyeba

Kuxhomekeka lizwe sobunzima kwemfuneko ipesenti enkulu ntlobo zilandelayo ukutyeba:

• Upper (esiswini) - amanqatha layer wakha isikakhulu umntla eliphezulu nesisu. Olu hlobo ngoyena ngokuqhelekileyo sifo e ngabantu. ukutyeba besisu iba nefuthe elibi empilweni ngokubanzi, ukumqumbisa ukuvela seswekile, stroke, isifo sentliziyo okanye lwegazi.
• Lower (femoral-ezinqeni) - eyendayo amanqatha esinqeni kunye ngeempundu. Sifo kakhulu amabhinqa. Oku kuphakamisa ukubonakala insufficiency lwemithambo, izifo namalungu lomqolo.
• EsiPhakathi (mixed) - wakha up ngamanqatha ngokulinganayo wonke umzimba.

Iintlobo ukutyeba unako ngamazinga kunye neentlobo ze-manani. Ngenxa yoko, amanani "apile" luphawulwa yimbonakalo umzimba kumzimba ongentla kunye nesisu, lo gama engumfuziselo "emibhaka" ngamanqatha omzimba iya eyendayo ikakhulu esinqeni, ezinqeni nesisu.

uthintelo ukutyeba kubantu abalupheleyo kuyimfuneko, kuba sohlala kweli phakade kukho ukunyhashwa kwinkqubo yonyango kwaye kuchaphazela nethe.

ngezigaba ukutyeba

ukutyeba Primary ikhula nokunyhashwa ukutya kunye ukuphila umzimba. Xa umzimba oluhlala izixa kakhulu yamandla, leyo naphi tirhisa oluhlala ngohlobo ngamanqatha.

ukutyeba Secondary sisiphumo zizifo ezahlukahlukeneyo, kwentlungu, nangezilonda, ezichaphazela ukusebenza kwenkqubo yolawulo komzimba.

Ezingokuqandusela kubonisa ukwanda Ubunzima nomonde kuba zokungahambi kakuhle amalungu kwinkqubo yonyango, ingakumbi - lengqula, adrenal kunye ovarian. Izindululo kuthintelo ukutyeba kule meko azikwazi ugqirha kuphela abahlola imbali yomguli yaye zonke iimviwo eziyimfuneko.

isifo ukutyeba

Zisetyenziswa amanyathelo zokuxilonga:

• isalathiso mass umzimba;
• imilinganiselo zombane kwamafutha kunye zomzimba ezinqinileyo emzimbeni;
• yokulinganisa umthamo umzimba;
• sokulinganisa isixa ngamanqatha ongama;
• iimvavanyo zegazi - esetyenziswayo ukubhula izifo ezibangela ukubonakala umzimba.

Ngokusekelwe kwiziphumo ugqirha nga nezigqibo lobukho nokungabikho kwezifo. Uthintelo ukutyeba abantwana abafikisayo negalelo ukugcina umsebenzi umzimba eziqhelekileyo ekubeni ebudaleni.

bariatrics

Kwezinye iimeko, ukwehla kobunzima ayikho ngisho ne ukutya okunempilo umsebenzi eyaneleyo emzimbeni. Kulo mzekelo, oogqirha angatyumba arhente ezifanelekileyo amayeza, ezinegalelo umzimba. Uthintelo ukutyeba seswekile kuyimfuneko ukuba ogulayo isifo sentliziyo.

Ukuba isigulana kutyeba ziye isifo sentliziyo, zemiphunga okanye inkqubo musculoskeletal, kufuneka uthathe amayeza ukuhlangabezana kwindawo yokuqala ezi ngxaki. Ukwamkela la machiza kufuneka zidityaniswe kunye inguqu yindlela ukusoloko yobomi, kwaye xa kukho imfuneko - kunye nokusetyenziswa kweziyobisi ezivuselela umzimba.

Akuvumelekanga ngaphandle kokubonisana ugqirha ukukhetha kwaye uthathe iziyobisi ukunciphisa umzimba. kuthetha uzipapashe musa ukunika isiphumo oyifunayo, kunye neziyobisi olusebenzayo kufuneka imiselwe kuphela emva kokuba uviwo epheleleyo ugqirha. Ngenxa inani elikhulu Izimo kunye neziphumo ebezingalindelekanga iindlela ezinjalo kufuneka zisetyenziswe phantsi ngenyameko likagqirha xa umthamo omiselwe ngokungqongqo.

Imiphumela ukutyeba alunyangwanga

Ukuba ixesha na ukufumanisa ingcambu unobangela yimbonakalo umzimba, ukuqala unyango lwe ukutyeba, kusenokubakho iingxaki ezinzulu. Uthintelo ukutyeba ebomini kamva kuyimfuneko ukuthintela ukwenzeka kwezifo olungenelelayo kunye neemeko ezifana:

• izifo amalungu kunye namathambo;
• uxinzelelo lwegazi oluphezulu;
• izifo zesibindi kunye senyongo;
• zokulala;
• ukudana;
• ukuphakamisa umgangatho cholesterol egazini;
• somoya;
• yokudla;
• diabetes;
• isifo sentliziyo;
• nokufa phambi kwexesha.

ubunzima bomzimba Ukwanda iba nefuthe elibi kwi imeko jikelele yomguli kunye nempilo yakhe. Okukhona inqatha, i nzima umzimba ukumelana nemisebenzi yazo. iinkqubo ezaphukileyo of yokuphefumla, ukwetyisa, ukujikeleza, umsebenzi kwengqondo yancitshiswa, kukho izifo angasese kunye ukuphazamiseka komsebenzi okuzala.

Yokudla ekutyebeni

Xa ukutyeba ugqirha ibhekisela umguli ukuya isazi, evumela ukuba umntwana okanye omdala, kunye nokukhethwa yokudla entsha. uthintelo zabantu abafikisayo kufuneka zibandakanye into engqondweni xa zidityaniswe kunye neengcebiso zonyango ezisisiseko. Iingcebiso zibalulekileyo kunye ngempumelelo zezi:

• yokunciphisa ukusetyenziswa okunamafutha, okroqiweyo eliphezulu-osidingayo ukutya, ukutya lula, sodas, ukutya-sugar;
• ukusetyenziswa kwemveliso yederi elisezantsi-fat;
• isiseko ekutyeni ngemihla kufuneka iziqhamo nemifuno;
• inyama nentlanzi ayethanda iintlobo ephantsi-amanqatha, iyabiliswa, zosiwe okanye ephekiweyo;
• luthintelo ukusetyenziswa iimveliso umxholo sodium phezulu;
• ukunciphisa imali carbohydrate evuthiswe (isonka, irayisi, iswekile);
• badle ukudla ngexesha elinye;
• qiniseka ukuba nidle isidlo sakusasa;
• indawo nasiphi na isiselo namanzi acocekileyo kwaye asele iilitha 2-3 ngosuku.

Kufuneka zingathengwa kakhulu ukutya okunempilo nokulungiselela ukudla ekhaya. Xa iintlobo okunzima ukutyeba, ezi ngcebiso ayiyi kuba nemiphumo emihle, siya kufuna ulawulo olungqongqo lwe ukuthotyelwa nutritionist kunye ukutya engqongqo.

umsebenzi Physical eyenza

Ukuphucula isiphumo yokudla kuya kunceda ukuzilolonga. Kuyimfuneko ukuba ukukhetha imidlalo ilungileyo umzimba ziya kusiwa kwinqanaba komzimba. Kungenjalo, kuya kuba nzima ukuba susumetela wena eklasini. Imidlalo kufanele kube mnandi, kwaye ukunika inkxaso amandla kunye nesimo sengqondo esihle.

uthintelo ukutyeba ebantwaneni kufuneka ibandakanye ukuncipha ixesha elichithwa ikhompyutha okanye TV, ukuba iiyure 1-2 ngosuku. Ezinye ixesha ukuba isebenze, ukuba atyelele amaqela ezemidlalo okanye ukuqhelisela ekhaya, nokuba ngaba oko ukucoca indlu, njengomtyibilizi, okudada okanye ukufaneleka. Iklasi nganye ukhetha ethandwa nguye.

Ukutyeba: unyango kunye nothintelo

Unyango ukutyeba kufuneka kuqale kwibakala lokuqala. Kulo mzekelo, ukutya, yokuphila asebenzayo kunye nokulala esempilweni nga bunjani ubunzima uze ubuyele umzimba ukuya imilo oyifunayo. Kwiimeko ezinqabe kakhulu, ungafuna amayeza ukunciphisa umzimba okanye uqhaqho, apho kwenziwe ukuncitshiswa umthamo isisu.

Ukuthintela uphuhliso ukutyeba, kuyimfuneko ukuba balandele iimbalasane ezimbalwa:

• ukunika bakhethe ukutya okunempilo kwaye musa ukutya ngaphezulu kunokuba kuyimfuneko ukugqibezela umsebenzi umzimba;
• ukuphila ubomi obuxakekileyo - ukuba umsebenzi ungenzi nto, ixesha free kuyimfuneko ukuzibandakanya kwimidlalo, ngaphezu kokuba uhambe umoya omtsha;
• kubalulekile ukuba ulala ngokwaneleyo kwaye siphephe iimeko enze ukuze bandiqumbise yokuphazamiseka ukutya kunye namadlala yonyango.

Ukuthobela yonke imithetho ukuthintela ukutyeba. Oonobangela, uthintelo kunye nonyango lwe nokutyeba frolic kufuneka oqhagamshelwano phakathi kwaye ezijolise nokutshintsha indlela yokuphila kunye nokubuyiswa umqulu odlulileyo umzimba.