Ubudlelwano phakathi kwesisindo sobuntwana kanye nengozi yomdlavuza webele buyinkimbinkimbi kakhulu kunalokho obubonakala ekuqaleni. Sekuyiminyaka eminingi, kuye kwashiwo ngokuphindaphindiwe ukuthi ukukhuluphala kwandisa ingozi yalolu hlobo lwesimila, kodwa idatha yakamuva ifanelana kakhulu nalo mbono, ikakhulukazi lapho kuhlaziywa okwenzeka ezigabeni ezahlukene zokuphila: ubuntwana, ukuthomba, iminyaka yokuzala, kanye nokunqamuka kokuya esikhathini.
Namuhla siyazi ukuthi izici ezifana nesisindo sokuzalwa, izinga lokukhula kobuntwana, ukuqina kwamafutha ngaphambi kokuthomba, inkomba yesisindo somzimba womuntu omdala, ubudala ekukhulelweni kokuqala, kanye nokukhuluphala ngokuhamba kweminyaka kuyahlangana ukuze kulungiswe ingozi yomdlavuza webele. Ukuqonda le nkinga eyinkimbinkimbi kuyisihluthulelo sokuklama amasu okuvimbela angokoqobo angagcini nje "ngokwamukela" ukukhuluphala kobuntwana, kodwa kunalokho akhuthaza imikhuba enempilo kusukela ebuntwaneni.
I-epidemiology yezakhi zofuzo isitshelani ngesisindo kanye nomdlavuza webele?
Eminyakeni yamuva nje, izifundo ziye zanyatheliswa kusetshenziswa amathuluzi athuthukisiwe e-genetic epidemiology ukuzama ukucacisa ukuthi isisindo ezigabeni ezahlukene zokuphila sibangela izinguquko engcupheni yomdlavuza webele, noma ukuthi sihlotshaniswa naso kuphela ngezinye izizathu. Phakathi kwalezi zindlela, izifundo ze-genome-wide association (GWAS), ukuhlaziywa kwe-large cohort meta-analyses, kanye ne-Mendelian randomization kuyagqama.
Ukungahleliwe kweMendelian kusebenzisa ithuba lokuthi sizuza izinhlobo zofuzo ngokungahleliwe ukuze sizisebenzise “njengezivivinyo zemvelo.” Uma izakhi zofuzo ezithile zihlotshaniswa ne-body mass index ephezulu (BMI) futhi, ngesikhathi esifanayo, ngengozi ephansi noma ephezulu yomdlavuza webele, kungacatshangwa ukuthi isisindo sidlala indima eyimbangela, hhayi nje ehlobene.
Lezi zifundo ziphawule ukuthi i -BMI ephakeme ngokwezakhi zofuzo ngaphambi kokuthomba ibonakala ihlotshaniswa nengozi ephansi yomdlavuza webele empilweni yonke. Lokhu okutholakele kuhambisana nezifundo zokubuka zangaphambilini ezazivele zisikisele ukuthi ukukhuluphala kwamafutha ebuntwaneni kungaba nomthelela wokuvikela ekukhuleni kwalesi simila, ikakhulukazi lapho umuntu esemdala.
Kodwa-ke, abalobi ngokwabo bagcizelela ukuthi imiphumela kumele ihunyushwe ngokucophelela . Imikhawulo eminingana yezindlela iyavunywa: kungenzeka ukuthi kube nokucwaswa kwezibalo okufana nesiqalekiso somnqobi owaziwayo (okuvame ukulinganisa imiphumela yokuqala ngokweqile), ukucwaswa kokukhetha ngokweminyaka kumaqembu afundwe, kanye neqiniso lokuthi i-BMI iyisibonakaliso esingaphelele sokunamathela, yize iwusizo futhi isetshenziswa kabanzi emisebenzini yezokwelapha.
Elinye iphuzu elibalulekile ukuthi, lapho kuhlaziywa amashumi eminyaka alandela ukuya esikhathini kanye neminyaka engama-40, i-BMI enqunywe ngofuzo ekuqaleni ibonisa umphumela wokuvikela onciphayo uma ilungiswa ukuze ilungele ukukhuluphala kwangaphambi kokuzalwa. Lokhu kusikisela ukuthi "unyawo" lwezicubu zamafutha amaningi ezigabeni zokuqala kakhulu luthonya kakhulu ingozi yesikhathi esizayo, nokuthi i-BMI elandelayo ibonisa kakhulu lo mlando wezinto eziphilayo wangaphambilini.
Kungani le mininingwane ingakuvumeli ukwamukela ukukhuluphala kwengane
Nakuba eminye imiphumela ingase ihunyushwe ngokunganaki njengokusikisela ukuthi isisindo esiningi ebuntwaneni sivikela umdlavuza webele , ochwepheshe baphikelela: ukukhuluphala akufanele kukhuthazwe ebuntwaneni ngaphansi kwanoma yiziphi izimo. Ukukhuluphala kuhlotshaniswa nezinkinga eziningi zempilo (uhlobo lwesibili lwesifo sikashukela, umfutho wegazi ophakeme, isibindi esinamafutha, izinkinga zamalunga, izinkinga zokuphefumula, njll.) ezibonakala kusenesikhathi nangaphambi kwesikhathi, ngokuvamile ngokuchayeka kusenesikhathi ekudleni kwezingane okucutshungulwe kakhulu.
Ngaphezu kwalokho, lezi zifundo zisebenza nezinhlangano zabantu , hhayi ngokuqiniseka ezingeni lomuntu ngamunye. Okusho ukuthi, zichaza izitayela ezijwayelekile emaqenjini amakhulu abantu, kodwa azikwazi ukubikezela ngokunembile ukuthi kuzokwenzekani ngentombazane ethile. Isibalo esifanayo se-BMI singafihla amaqiniso ahlukene kakhulu kuye ngofuzo, ukudla, izinga lomsebenzi womzimba, noma indawo yezenhlalo nezomnotho.
Ngakho-ke, izincomo zezempilo zomphakathi ziyaqhubeka nokugcizelela ukukhuthaza isisindo esinempilo kusukela ebuntwaneni , kugxilwe kakhulu emfundweni yokudla okunempilo, kukhuthazwe umsebenzi womzimba wansuku zonke, futhi kudalwe izindawo ezenza kube lula ukukhetha okunempilo, njengokuvimbela ukudla okungenamsoco ezikoleni . Umgomo awukhona ukuba namantombazane akhuluphele kakhulu "ukuvikela amabele awo," kodwa kunalokho ukusekela ukukhula kwawo ngendlela elinganiselayo nephephile.
Kulesi simo, indima yodokotela bezingane, odokotela bomndeni, ochwepheshe bezokudla okunempilo, kanye nabafundisi ukusiza imindeni ukuhumusha ulwazi lwesayensi mayelana nokudla kwengane ngaphandle kokwethusa noma imiyalezo elula. Umyalezo osebenzayo ucacile: imikhuba enempilo eqhubekayo, hhayi izindlela ezinqamulelayo noma izizathu zokukhuluphala ngokweqile.
Ukukhuluphala ngokweqile, ukukhuluphala ngokweqile kanye nomdlavuza webele ngesikhathi sobudala
Uma sibheka okwenzekayo kwabesifazane abadala, isithombe siyashintsha. Izifundo eziningi zikhombisile ukuthi abesifazane abakhuluphele noma abakhuluphele basengozini enkulu yokuthola umdlavuza webele uma kuqhathaniswa nalabo abalondoloza isisindo esinempilo, ikakhulukazi ngemva kokunqamuka kokuya esikhathini.
Le ngozi ekhulayo ayibhekiseli kuphela ekuxilongweni kokuqala. Abesifazane asebevele benomdlavuza webele futhi abalondoloza noma abanokukhuluphala ngokweqile babonisa amathuba aphezulu okuphinda babuye , okusho ukuthi isimila sizophinde sivele ngokuhamba kwesikhathi, kanye nokubikezela okubi kakhulu kwezinye izinhlobo zomdlavuza.
Ingxenye enkulu yalobu budlelwano ichazwa iqiniso lokuthi izicubu zamafutha ziwumthombo omkhulu we-estrogen . Ngemva kokunqamuka kokuya esikhathini, lapho ama-ovari eyeka ukukhiqiza la ma-hormone, amafutha omzimba aba ngumdlali obalulekile esizukulwaneni sawo. Uma umzimba ugcina inani elikhulu lamafutha, kukhona namazinga aphezulu e-estrogen ajikelezayo, okungakhuthaza ukukhula kwezimila zebele ezine-receptor ye-hormone.
Ukusatshalaliswa kwamafutha nakho kubalulekile. Ukuqongelela amafutha ezinqeni nasemathangeni akufani nokuqongelela esiswini . Ukukhuluphala kwesisu noma okuphakathi, okuhlobene kakhulu nesifo se-metabolic syndrome, kuhlotshaniswa nengozi ephezulu yomdlavuza webele nezinye izifo zenhliziyo, kuyilapho ukusatshalaliswa okungaphandle kubonakala kungenangozi kangako kulokhu.
Umehluko webhayoloji kumdlavuza webele kwabesifazane abanokukhuluphala ngokweqile
Ngaphandle kwenani lamacala, ucwaningo oluthile lwamuva lubonisa ukuthi umdlavuza webele obonakala kwabesifazane abakhuluphele noma abakhuluphele ungase ube nezici ezihlukile zemvelo kunalezo ezitholakala kwabesifazane abane-BMI ephansi.
Ucwaningo olwanyatheliswa ngo-2023 lwaphawula ukuthi, kwabesifazane abane- BMI engu-30 noma ngaphezulu , amangqamuzana esimila abonise ukuvuvukala okwengeziwe kanye nephethini ehlukile yokuguquka. Lokhu kuvuvukala okungapheli, okubangelwa yizicubu zamafutha uqobo, kungadala indawo evumela ukukhula kwesimila kanye nokumelana nokwelashwa okuthile.
Olunye ucwaningo, kusukela ngo-2024, luhlaziye ngqo abesifazane ababhekwa njengabakhuluphele ngokweqile (i-BMI ≥ 30) futhi lwathola ukuthi banamathuba amaningi okuthuthukisa izimila ezine-estrogen kanye nama-progesterone receptors amahle . Ngaphezu kwalokho, abesifazane abakhuluphele ngokweqile (i-BMI ≥ 35) babenengozi ephezulu yokufa ngenxa yomdlavuza webele uma kuqhathaniswa nalabo abane-BMI ephansi, ngisho nangemva kokubheka ezinye izici.
Lokhu okutholakele kuqinisa umqondo wokuthi ukukhuluphala akugcini nje ngokwandisa ingozi yokuba nesimila, kodwa futhi kungathinta i-biology yomdlavuza webele , okwenza kube nolaka kakhulu noma kube nzima ukwelapha kwezinye izimo. Ngakho-ke, ukulawula isisindo manje sekuyingxenye yezincomo ze-oncology kokubili ukuvimbela okuyinhloko kanye nokulandelwa kwabasindile.
Indlela ukukhuluphala okuthinta ngayo impilo yomuntu omdala
Ngaphezu kwesisindo esithile nganoma yisiphi isikhathi, indlela isisindo esishintshashintsha ngayo impilo yonke ibaluleke kakhulu . Ucwaningo lwaseBrithani, oluhlaziye idatha evela kwabesifazane abangaphezu kuka-48.000, luphawule ukuthi labo abathole isisindo esiningi kusukela ebusheni kuya eminyakeni ephakathi, futhi ngaphezu kwalokho, bathole ingane yabo yokuqala ngemva kweminyaka engu-30 noma abangenazo nhlobo izingane, baqongelela cishe kathathu ingozi yomdlavuza webele uma kuqhathaniswa nalabo abagcina isisindo esizinzile futhi bakhulelwa okokuqala besebancane.
Imiphumela iqinisekisile ukuthi ukukhulelwa kokuqala usemncane kunomphumela wokuvikela umdlavuza webele wangemva kokuya esikhathini, mhlawumbe ngoba izicubu zebele ziqeda ukuhlukaniswa kwazo kusenesikhathi futhi azikwazi ukuthinteka kalula yimonakalo elandelayo. Kodwa-ke, ziphinde zabonisa ukuthi le nzuzo ayiqedi umphumela omubi wokwanda kwesisindo okukhulu lapho usukhulile.
Ngamanye amazwi, kuyinto eyodwa ngokukhulelwa kusenesikhathi ukunciphisa ingozi, kanti enye into eyokunciphisa umthelela wesisindo esiningi esiqongelelekile . Lolu cwaningo alutholanga bufakazi bokuthi ukuba nezingane kusenesikhathi kususa izingozi ezihlobene nokuzuza isisindo okukhulu eminyakeni edlule.
Umbhali oholayo ugcizelele ukuthi ukukhuluphala kanye nobudala ekuzalweni kokuqala kusebenzisana kakhulu ekunqumeni ingozi yomdlavuza webele. Kwabochwepheshe bezempilo, ukuqonda lokhu kuhlanganiswa kubalulekile ekuhlinzekeni ngezeluleko zokuphila ezingokoqobo kanye nokuvimbela ezifanelana nomlando womuntu ngamunye wesifazane.
Ithonya lesisindo sikamama nesikababa esisindweni sengane
Isisindo sikamama ngaphambi nangesikhathi sokukhulelwa asithinti nje kuphela impilo yakhe kodwa futhi nempilo yesikhathi eside yezingane zakhe. Ucwaningo lwase-Australia lwabesifazane abakhulelwe abangu-2.121 abakhuluphele noma abakhuluphele lulandele izinguquko zesisindo sezingane zabo kusukela ekuzalweni kuya eminyakeni eyi-10, kwaveza imiphumela.
Kwaphawulwa ukuthi uma i-BMI kamama iphakeme ekuqaleni kokukhulelwa , kulapho isisindo somntwana esizalwayo kanye nesisindo sakhe sikhula khona ezilinganisweni ezilandelayo kuze kube yiminyaka engu-8-10 ubudala. Lokhu kuxhumana kwasebenza ngisho nakwabesifazane abathola izeluleko ezithile ngokudla kanye nomsebenzi womzimba ngesikhathi sokukhulelwa, uma kuqhathaniswa nalabo abathola ukunakekelwa okujwayelekile kwangaphambi kokubeletha.
Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi i -BMI kababa nayo ibe nomthelela omkhulu ku-BMI yezingane lapho zineminyaka eyi-10. Lokhu kubonisa ukuthi ufuzo kanye nemikhuba yokudla yomndeni, njengokudla okunamaprotheni amaningi ezinganeni ezisakhula , kuhlangana ukuze kuthonye amathuba okuba ingane ibe nokukhuluphala ngokweqile noma ukukhuluphala ngokweqile.
Umcwaningi oyinhloko uJodie Dodd ugcizelele ukuthi i-BMI yowesifazane ekuqaleni kokukhulelwa ithonya kakhulu indlela ingane yakhe ezokhula ngayo ize ibe neminyaka engu-8-10, okwandisa ingozi yokuba nesisindo esikhulu. Uphawule ukuthi uma cishe ingxenye yabo bonke abesifazane iqala ukukhulelwa ikhuluphele noma ikhuluphele, kubalulekile ukunikeza ukwesekwa okusebenzayo ngisho nangaphambi kokukhulelwa ukuze kuqedwe umjikelezo wokukhuluphala kwezizukulwane ezahlukene.
Lokhu okutholakele kusekela izinqubomgomo zezempilo zomphakathi ezihlose ukukhuthaza isisindo esinempilo kwabesifazane abaseminyakeni yokuzala , hhayi nje ukuthuthukisa imiphumela yokukhulelwa, kodwa futhi nokunciphisa ingozi yesikhathi esizayo yokukhuluphala kwezingane kanye, ekugcineni, izifo ezihlobene nazo njengomdlavuza webele.
Ukukhula ebuntwaneni, ekuthombeni nasekufeni kanye nengozi yomdlavuza webele
Ngaphandle kokulinganisa i-BMI eyodwa, izifundo ezinkulu kakhulu zeqembu ziye zahlola ukuthi amaphethini okukhula kusukela ekuzalweni kuya ebuntwaneni ahlobene kanjani nengozi yomdlavuza webele kamuva. Ucwaningo lwaseDenmark oluhilela abesifazane abangu-117.415 luyisibonelo esikhethekile.
Kulolu cwaningo, ulwazi oluningiliziwe lwaqoqwa kumarekhodi ezempilo zesikole : isisindo sokuzalwa, ukuphakama kanye nezilinganiso zesisindo zonyaka, iminyaka yokuya esikhathini, kanye neminye imininingwane yokukhula. Kwabe sekudalwa amashadi okukhula ngamanye amantombazane kusetshenziswa lezi zilinganiso. Lawa mashadi kamuva abhekisela kumarekhodi kazwelonke aqopha isimo sokuphila, iminyaka ekuzalweni kokuqala, inani lezingane, kanye nokuxilongwa komdlavuza webele.
Ngesikhathi sokulandelela, okwakuhlanganisa abantu abangaphezu kwezigidi ezingu-3,3 ngonyaka, kwatholakala amacala angu-3.340 omdlavuza webele . Ukuhlaziywa kwembule ukuthi ukuzalwa unesisindo esiphezulu, ubude obude, kanye ne-BMI ephansi eneminyaka engu-14, kanye nokufinyelela ekukhuleni okuphezulu esemncane, kwakuyizinto ezizimele eziyingozi zalo mdlavuza.
Kutholakale nokuthi ukuphakama eneminyaka engu-8 kanye nokukhula okusheshayo phakathi kweminyaka engu-8 nengu-14 kuhlotshaniswa nengozi ephezulu kamuva empilweni. Ngamanye amazwi, amantombazane akhula ngokushesha futhi afinyelela amazinga aphezulu esemncane ayenamathuba amaningi okuthola umdlavuza webele lapho esekhulile.
Abacwaningi babale izingozi ezibangelwa izici eziningana: isisindo sokuzalwa sichaze cishe u-7% wengozi iyonke, ubude kanye ne-BMI eneminyaka engu-14 ngayinye yaba negalelo elicishe libe ngu-15%, kanye nobudala bokukhula okuphezulu, cishe u-9%. Ngokuthakazelisayo, lapho kulungiswa iminyaka ekuqaleni kokuya esikhathini, ubudala ekuqaleni kokubeletha, kanye nenani lezingane , lokhu kuhlangana kwahlala, okubonisa ukuthi iphethini yokukhula ngokwayo inethonya.
Imikhuba yokuphila yokunciphisa ubungozi: isisindo esinempilo, ukudla okunempilo kanye nokuzivocavoca
Njengoba lonke lolu lwazi lusetafuleni, isincomo esiyinhloko sisalokhu sifana: isu elingcono kakhulu lokunciphisa ingozi yomdlavuza webele nezinye izifo ezingamahlalakhona ukugcina isisindo siseduze ngangokunokwenzeka nobubanzi obunempilo kukho konke ukuphila, ngokudla okunempilo kanye nokuzivocavoca umzimba njalo.
Ukwehlisa isisindo kungaba nzima kakhulu njengoba sikhula, kodwa akunakwenzeka. Ochwepheshe basikisela ukuthi uqale ngokukhuluma nodokotela wakho ukuze uzibekele umgomo wesisindo ongokoqobo , ucabangela iminyaka yakho, ukuphakama, uhlobo lomzimba, kanye nezinga lomsebenzi. Ukusuka lapho, kuyalulekwa ukuthi uklame uhlelo lokunciphisa isisindo oluphephile, olwenzelwe wena, noluqhubekayo, okungcono ngosizo lochwepheshe wezokudla obhalisiwe.
Omunye wemibono ochwepheshe abayigcizelela kakhulu ukuthi, ekunciphiseni isisindo, ukudla kudlala indima enkulu kakhulu kunokuzivocavoca . Kulinganiselwa ukuthi cishe u-80% wempumelelo uncike kulokho esikudlayo nesikuphuzayo, kanye no-20% kuphela ekusetshenzisweni kwamandla okuvela emisebenzini yomzimba. Ukucabanga ukuthi ungavala isikhala sokudla ngokweqile ngeseshini emfushane ye-treadmill kuwukuzikhohlisa: ukushisa amakhalori angu-400 esicezwini sekhekhe kungadinga amahora amaningi okuzivocavoca okulinganiselwe.
Ngezinye izikhathi kuyadingeka ukuhlola kabusha izindlela zokupheka ezigxile kakhulu emasikweni omndeni (ukubhaka, ukuthosa njalo, ushizi nama-sauce amaningi, ukudla okulula ngenkathi upheka, ukuqeda njalo ipuleti ngisho noma ungalambile, njll.) futhi uzimisele ukwethula ukudla okusha okungenzeka ukuthi bekungathandwa ebuntwaneni. Ukunambitheka kuyashintsha ngokuhamba kweminyaka, futhi kunezinketho eziningi ezinempilo ezingafakwa empilweni yansuku zonke uma unikezwa elinye ithuba.
Izincomo zokudla eziwusizo ezisekelwe ebufakazini
Iziqondiso zokudla zase-US zango-2015-2020, ezihambisana eduze nezinye izincomo zomhlaba wonke, ziphakamisa izindlela eziningana ezisiza kokubili ukulawula isisindo nokuthuthukisa impilo iyonke . Phakathi kwazo ukunciphisa isilinganiso samakhalori avela kushukela owengeziwe abe ngaphansi kuka-10% wokudla okuphelele kwansuku zonke.
Kunconywa futhi ukunciphisa amafutha agcwele abe ngaphansi kuka-10% wamakhalori aphelele bese kunciphisa usawoti ube ngaphansi kuka-2.300 mg we-sodium ngosuku. Le ndlela isiza ukwehlisa ingozi yesifo senhliziyo futhi ingasiza ngokungaqondile ukugcina isisindo esinempilo futhi inciphise ukuvuvukala komzimba.
Ngokuphathelene nokukhethwa kokudla, kunconywa ukukhetha izinhlobo eziningi zemikhiqizo ecebile ngezakhamzimba ezivela kuwo wonke amaqembu: imifino enemibala ehlukene (oluhlaza okotshani, obomvu, o-orenji), imidumba, imifino enesitashi, izithelo eziphelele, okusanhlamvu (okungenani ingxenye yokusanhlamvu okuphelele), imikhiqizo yobisi enamafutha amancane noma enamafutha amancane kanye neziphuzo ezisekelwe ezitshalweni eziqinisiwe, amaprotheni angenamafutha (inhlanzi, inyama emhlophe, amaqanda, imidumba, amantongomane, imbewu, i-soy) kanye namafutha anempilo.
Ukuze ukudla kusize ngempela ekunciphiseni isisindo, kungcono ukwethula amasu athile njengokunciphisa ushukela, ama-carbohydrate acwengekile kanye notshwala ; ukunciphisa izingxenye zenyama yenkomo nenkukhu (cishe amagremu angu-200 ngosuku okungenani); ukususa isikhumba namafutha abonakalayo enyameni; nokugcwalisa okungenani izingxenye ezimbili kwezintathu zepuleti ngemifino, izithelo kanye nokusanhlamvu okuphelele, kushiye ingxenye yesithathu esele ibe ngamaprotheni ezilwane noma imikhiqizo yobisi.
Kunconywa ukuthi udle okungenani izinkomishi ezimbili zezithelo, izinkomishi ezintathu zemifino, kanye namagremu angu-65 okusanhlamvu okugcwele nsuku zonke , njengoba i-fiber isiza ekwandiseni umuzwa wokugcwala futhi yenza kube lula ukulawula ukudla okunempilo encane. Ukuze ugweme ukudla ukudla okunama-calorie amaningi, kungcono ukuphuza amanzi noma iziphuzo ezingenashukela phakathi kokudla bese unciphisa ama-soda, amajusi anoshukela, itiye elibandayo elimnandi, neziphuzo ezifanayo.
Umsebenzi womzimba, indlela yokuphila yokuhlala phansi kanye nengozi yomdlavuza webele
Ukudla okunempilo kubalulekile, kodwa ukuvivinya umzimba njalo kuyisithasiselo esibalulekile sokulawula isisindo kanye nokunciphisa ingozi yomdlavuza webele. Iziphathimandla zezempilo zincoma ukuthi bonke abantu abadala balandele iziqondiso zomsebenzi womzimba ezichazwe eziqondisweni eziyinhloko zezempilo zomhlaba wonke.
Kwabesifazane abanomlando womdlavuza webele, ukuzibandakanya cishe emahoreni ama-5 omsebenzi ngesonto (isibonelo, ukuhamba ngokushesha amahora ama-3 kuya kwangu-5 ngesonto) kuye kwabonakala kuthuthukisa ukufaneleka komzimba, ikhwalithi yokuphila, futhi, cishe, amathuba okusinda. Ngakolunye uhlangothi, ukuziphatha isikhathi eside kokungahlali phansi kuhlotshaniswa nengozi ephezulu yokuphinda kuvele nezinye izinkinga zempilo.
Kubantu abaningi, ukunyakaza kwansuku zonke kusiza ekulawuleni ukwakheka komzimba , ukunciphisa amafutha e-visceral, ukuthuthukisa ukuzwela kwe-insulin, kanye nokunciphisa ukuvuvukala okungapheli—zonke izici ezihlobene nengozi yezinhlobo ezahlukene zomdlavuza, okuhlanganisa nomdlavuza webele. Awudingi ukuba ngumdlali: mane nje ufake izinyathelo ezengeziwe osukwini lwakho, sebenzisa imoto kancane, thatha izitebhisi, noma uhlanganyele emisebenzini ejabulisayo neqhubekayo.
Isihluthulelo ukugwema ukungenzi lutho isikhathi eside: ukuchitha amahora amaningi uhleli phambi kwezikrini ngaphandle kokuphumula okusebenzayo okumbalwa kakhulu kuye kwahlotshaniswa nempilo embi ye-metabolic. Ukuhlela ikhefu elifushane lokuvuka, ukwelula imilenze yakho, noma ukwenza izivivinyo ezimbalwa ezilula kungenza umehluko ngokuhamba kwesikhathi.
Uma sibheka ndawonye, ubufakazi bamanje buveza isithombe lapho isisindo kuyo yonke imjikelezo yokuphila, amaphethini okukhula kobuntwana, izinga lokukhuluphala ebudaleni, ukusatshalaliswa kwamafutha emzimbeni, kanye nezici zokuzala ezifana nobudala ekukhulelweni kokuqala kuhlangana ukuze kulungiswe ingozi yomdlavuza webele. Nakuba eminye imininingwane isikisela ukuthi inani elithile lokukhuluphala ngaphambi kokubeletha lingaba nomphumela wokuvikela, ukukhuluphala kobuntwana kanye nokwabantu abadala kunezingozi eziningi kangangokuthi akunakulungiswa ukukubheka njengesu lokuvimbela. Okubalulekile kufanele kube ukudala izindawo nemikhuba ekhuthaza isisindo esinempilo, ukudla okuhlukahlukene, kanye nendlela yokuphila esebenzayo kusukela ebuntwaneni kuya ekugugeni, ngokusekelwa okukhethekile kwabesifazane ngaphambi nangesikhathi sokukhulelwa kanye nabasindile kumdlavuza webele abafuna ukuthuthukisa ukubikezela kwabo ngezinguquko ezingokoqobo ekuphileni kwabo kwansuku zonke.
