Umzimba wakho uthola izinguquko eziningi njengoba kudala, ukuguqula cishe yonke into yakho - kusuka ezinyaweni, izipikili, isikhumba, amathambo, inhliziyo, amaphaphu, nokuningi - nokuthi ngabe uqala njenge-apula noma iphakathi, isimo sakho somzimba wonke shiya ngesikhathi. Lokhu kusetshenziselwa kwemithi kubangelwa izici eziwela ezigabeni ezimbili eziyinhloko: lezo ongakwazi ukuzilawula, nalabo ongakwazi ukukulawula.
Ngokuyinhloko, isilinganiso sokushintsha kwesimo somzimba senzeke, sithintana kakhulu nezindlela zokuphila ezifana nokuzivocavoca, ukubhema nokudla.
Imizimba yethu yakhiwa izingxenye eziningana, ikakhulukazi amathambo, imisipha, amafutha namanzi. Izinguquko ekubunjweni komzimba - okungukuthi, inani elilinganiselwe lesisindo esakhiwe yilokho ngayinye yalezi zingxenye, ngokuvamile kwenzeka ngenkathi ikhula - ngisho nalapho kungekho ushintsho oluphelele esisiswini somzimba.
Ngokuvamile, amafutha athuthuka kanye nesisindo somzimba, noma izicubu ezincibilikile, kanye nesisindo samaminerali esinciphisa ngobudala.
Amafutha
Iphesenti lomzimba womuntu owenziwe ngamafutha yilokhu okukhathazeka kakhulu ngenxa yenkinga yokukhula ngokweqile. Amaphesenti omzimba omzimba anempilo emadodeni avela ku-8-20% (aneminyaka yobudala engu-20-39) no-11-22% (abaneminyaka engama-40 kuya ku-57 kuya ku-80). Kwabesifazane, amaphesenti amafutha omzimba aphilile avela ku-21-33% (aneminyaka yobudala engama-20-39) futhi phakathi kuka-23-34% (iminyaka yobudala engama-40 kuya ku-57 kuya ku-9). Lezi zibalo, ezanyatheliswa ku- American Journal of Clinical Nutrition , zisekelwe e-US National Institutes of Health (NIH) izincomo zohlu lwezinhlobo zomzimba ezinempilo phakathi kuka 19-25.
Isisindo somzimba esiphelele sishintsha ngokusho kwenani lamakholori (amandla) . Uma udla okungaphezu kokususa, uzothola isisindo ngokuhamba kwesikhathi . Ngaphandle kokuzivocavoca, leso sisindo esingeziwe sizogcinwa emzimbeni wakho njengamafutha, kunokuba umsizi, ukwandisa inani lesisindo somzimba wakho esakhiwa ngamanoni.
Lokhu kukwakhiwa komzimba kungashintsha inzuzo ye-fat over time, ngoba isisindo sisebenza ngokuphawulekayo kunezicubu ezinamafutha, futhi sishisa amandla amaningi.
Indawo yamafutha, kanye nenani, ngokuvamile liguquka ngobudala. Kwabesifazane, ukwehla kwamazinga e-estrogen nokunqamuka kwesikhashana kufana nokushintsha kwamafutha avela engxenyeni engezansi yomzimba (i "pear" ukuma), kuya emkhatsini we-middlesection (i-"apple" shape). Le "fat belly" iqukethe kokubili amafutha angaphansi kwesikhumba ngaphansi kwesikhumba esiswini, kanye namafutha athola izimbungulu ezungeze izitho, ezibizwa ngokuthi izicubu ze-visceral adipose, ngaphakathi ngaphakathi kwesisu. Amafutha aseBelly enza uhlobo olumehlo lwe-apula oluye lwahlotshaniswa nengozi ephezulu yesifo senhliziyo nesifo sikashukela.
Isibonelo, ukubuyekezwa kuka-2008 kwabaphenyi be-NIH neHarvard University kubukeze idatha evela kwabesifazane abangaphezu kuka-44,000 esiFundeni sezeNhlengikazi zezeMpilo esikhathini esiyiminyaka engu-16. Kwakuphetha ngokuthi abesifazane abanobunzima obukhulu bezinwele babenokufa kakhulu ngesifo senhliziyo nomdlavuza kunabesifazane abanama-small waist. Ngokuqondile, abesifazane abanesisindo sobukhulu obukhulu kunamasentimitha angu-35 babecishe babe kabili ingozi yesifo somdlavuza nomdlavuza, ngokuphathelene nabesifazane abanesisindo sobubanzi obungaphansi kwamasentimitha angama-28.
Muva nje, ukubuyekezwa kwabantu abangaphezu kuka-221,000 emazweni angu-17, okushicilelwe ku -Lancet , kuthole umgogodla wegazi, lipids, nomlando wesifo sikashukela ukuba uthembeke ngaphezu komzimba, ekubikezelweni kwesifo senhliziyo. Noma kunjalo, i-NIH isincoma isinqunqo sezintambo ayikho ngaphezu kwama-intshi angu-35 kwabesifazane; ngamadoda, ayikho ngaphezulu kwamasentimitha angu-40.
Emadodeni, ukwehla kwamanqanaba e-testosterone kungenzeka kuthinta nokusabalalisa amafutha, futhi ukuzungeza kwe-hip ngokuvamile kunciphisa njengoba amadoda ekhula.
Ongakwenza : Londoloza isisindo esinempilo uma ukhula, ukusiza ukuvimbela ukuqoqwa kwamafutha emkhatsini wakho. Kokubili amafutha angama-fat kanye nama- visceral angancishiswa ngokudla nokuzivocavoca.
Imisipha
Imisipha ye-squelette ibandakanya cishe 40-50% yesisindo somzimba esiphelele kumuntu omdala onempilo . Ukulahlekelwa kwezicubu zamascle namandla, noma i-sarcopenia, kungenxa yokuntuleka komsebenzi okwenza inselele isimiso sakho semisipha. Abanye abacwaningi balinganisa ukulahlekelwa kwemisipha yonyaka ka-1% ngonyaka, ngemuva kweminyaka engama-30. Njengoba imisipha ishisa amakholori amaningi kunamafutha, isilinganiso esincane semisipha emzimbeni wakho sinomphumela wesisindo sakho kanye nempilo yakho, kanye nokulahlekelwa amandla, nokukhubazeka okukhulu.
Yini ongayenza : Hlalani usebenza ngokomzimba futhi uhlanganise nokuzivocavoca emzimbeni wakho, okuzosiza ukugcina ubunzima besisindo empilweni yakho yonke. Ngisho nabantu abadala asezikhungweni zabo ezingama-80 no-90 baye baboniswa ukuthola amandla ngokusebenzisa ukuqeqeshwa okuqinile.
Ukulahlekelwa Ukuphakama
Akukhona nje kuphela ukuthi ungaba lula, kodwa ungathola esifushane uma ukhula. Amangqamuzana enza amaphesenti angama-20% esisindo somzimba. Ngenxa yokushintsha kwamathambo, kanye namasipha namalungu, ukulahlekelwa ukuphakama okungaba ngu-0.4 amayintshi (1 cm) njalo eminyakeni engu-10 kuvame ukuvela, ngokulahlekelwa okusheshayo emva kweminyaka engama-70. Umuntu angase alahlekelwe phakathi kuka-1-3 amasentimitha ukuphakama, ngaphezu kwesikhathi sabo sokuphila. Lokhu kuwumkhuba obonakala kuzo zonke izinhlanga, nakuzo zombili zobulili, ngokusho kwe-NIH.
Ongakwenza : I-Bone mineral mass mass isondela eminyakeni engama-30, bese inganciphisa - ikakhulukazi kwabesifazane eminyakeni yokuqala emva kokumisa esikhathini sokumisa - ukubeka engozini yezifo ezithathelisa amathambo njenge-osteopenia, ne-osteoporosis. Nciphisa ukulahlekelwa kwethambo ngokugwema ukubhema, ukudlala i-calcium eyanele, futhi kufaka nokuvivinya umzimba okufana nokuqeqesha nokuhamba ohlelweni lwakho lomsebenzi.
Ucwaningo oluqhubekayo luqhubeka ukucacisa indlela ukuguqulwa kokusebenza komzimba kuthinteka ngayo impilo, kanye nendlela ukubunjwa komzimba okungashintsha ngayo ngobudala, phakathi kwezinhlanga ezahlukene. Phakathi naleso sikhathi, khumbula ukuthi ushintsho olukhulu emzimbeni womzimba alukwazi ukugwema uma uqhubeka nokuzivocavoca, udle ukudla okunempilo, nokuyeka ugwayi.
Imithombo:
Izinguquko eziguga emzimbeni womzimba. I-ADAM Medical Encyclopedia.
Ukuhlola Ingozi Yakho Yezinsindo Nezempilo. I-NIH National Heart Lung ne-Blood Institute. Ishidi lokukwaziswa komphakathi. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm
Cuilin Zhang et al. "Ukukhuluphala Kwisisu Nomngcikitsi Wobangela Wonke, I-Cardiovascular, ne-Mortality Mortality. Ukujikeleza : 2008; 117: 1658-1667.
http://circ.ahajournals.org/content/117/13/1658.full
Gallagher et al. Amaphesenti anempilo omzimba omzimba afaka indlela yokuthuthukisa imihlahlandlela esekelwe kwinani lomzimba. I-Am J Clin Nutr. 2000 Sep; 72 (3): 694-701.
http://www.ajcn.org/content/72/3/694.long
Marie-Pierre St-Onge noDympna Gallagher. "Ukushintsha komzimba kuguqulwa ngokuguga: Isizathu noma umphumela wokuguqulwa kwesilinganiso semethamo kanye nokwenziwa kwe-oxidation ye-macronutrient?" Ukudla okunomsoco . 2010 Febhuwari; 26 (2): 152-155. doi: 10.1016 / j.nut.2009.07.004.
Ukuphefumula Kwegazi: I-Peak Bone Mass kwabesifazane. Ishidi Lokwaziswa Lomphakathi. http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/bone_mass.asp
Wormser, David et al. "Izinhlangano ezihlukene futhi ezihlangene zenkomba yomzimba kanye nesifo esiswini nesifo senhliziyo: ukuhlaziywa ngokubambisana kwezifundo ezingu-58 ezizokwenzeka." I-Lancet , ISSN 0140-6736, 03/2011, Umqulu 377, Issue 9771, iphe. 1085 - 1095.