Ukutholakala kokudla okunama-khalori aphezulu, izinto zokuhamba kanye nomsebenzi wokuhlala kuholele ekutheni emazweni athuthukile, cishe ingxenye yesithathu yabantu inezinkinga ze-metabolic. I-Metabolic syndrome iyinkimbinkimbi yokuphazamiseka okunjalo. Kubonakaliswa ukukhuluphala, ukweqile kwe-cholesterol ne-insulin, ukuwohloka kokugeleza kwe-glucose kusuka egazini kuya emisipha. Iziguli zinomfutho wegazi ophakeme, ukukhathala okungapheli, indlala eyandayo.
Ekugcineni, ukuphazamiseka kwe-metabolic kuholela ku-atherossteosis, thrombosis, mellitus yesifo sikashukela, isifo senhliziyo, nemivimbo. Kuqagelwa ukuthi eminyakeni eyishumi ezayo, abantu abane-metabolic syndrome bazoba izikhathi eziphindwe izikhathi eziyi-1.5, futhi eqenjini labantu abadala lesi sifo sifinyelela kuma-50%.
I-Metabolic syndrome - kuyini
Emuva emashumini ayisithupha eminyaka edluleyo, ubudlelwane batholakala phakathi kokukhuluphala ngokweqile, uhlobo 2 sikashukela, i-angina pectoris ne-hypertension. Kwatholakala ukuthi lezi ziphazamiso zivame kakhulu kubantu abanokukhuluphala ngokohlobo lwe-android, lapho kufakwa kakhulu amafutha emzimbeni ophezulu, ikakhulukazi esiswini. Eminyakeni yama-80s ngasekupheleni, kwachazwa incazelo yokugcina yesifo se-metabolic: lokhu kuyinhlanganisela yokuphazamiseka kwe-metabolic, i-hormonal kanye nokuhlobene, imbangela eyinhloko yalokho kwaba ukumelana ne-insulin nokukhiqizwa kwe-insulin.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Ngenxa yohlobo lwesizinda se-hormonal, i-metabolic syndrome kutholakala kakhulu kubantu besilisa. Kungakho banethuba eliphakeme lokufa ngenxa yesifo senhliziyo. Kwabesifazane, ubungozi bukhula kakhulu ngemuva kokuya esikhathini, lapho ukukhiqizwa kwe-estrogen kuyeka.
I-provocateur enkulu ye-metabolic syndrome ibhekwa njengokwanda kokumelana kwezicubu kwi-insulin ye-hormone. Ngenxa yokungezwani kwama-carbohydrate ekudleni, kunoshukela omningi egazini kunokuba umzimba udinga. Umthengi oyinhloko we-glucose yimisipha, ngesikhathi somsebenzi osebenzayo wokudla okunempilo badinga izikhathi ezingamashumi. Uma kungekho ukuzikhandla ngokomzimba kanye noshukela omningi, amaseli omzimba aqala ukukhawulela i-glucose ngokwawo. Ama-receptor abo ayeka ukuqaphela i-insulin, okuyiyo eyisihambisi esikhulu sikashukela kwezicubu. Kancane kancane, kuthayipha isifo sikashukela sesi-2.
Ama-pancreas, njengoba esethole imininingwane yokuthi i-glucose iqala ukungena amangqamuzana, inquma ukusheshisa i-metabolism yama-carbohydrate futhi ihlanganisa i-insulin eyandayo. Ukwanda kwezinga laleli hormone kuvuselela ukukhishwa kwezicubu ze-adipose, okuholela ekugcineni emafutheni. Kanye nalezi zinguquko egazini, i-dyslipidemia iyenzeka - i-cholesterol esezingeni eliphansi nama-triglycerides aqongelela. Izinguquko ekwakhiweni okujwayelekile kwegazi emzimbeni zithinta imithambo.
Ngaphezu kokumelana ne-insulin ne-hyperinsulinemia, okulandelayo kubhekwa njengezimbangela ze-metabolic syndrome:
- Ukwanda okukhulu kwamafutha e-visceral ngenxa yamakhalori ngokweqile ekudleni.
- Ukuphazamiseka kwe-Hormonal - i-cortisol eyeqile, i-norepinephrine, ukuntuleka kwe-progesterone kanye ne-hormone yokukhula. Emadodeni - ukwehla kwe-testosterone, kwabesifazane - ukwanda kwayo.
- Ukudla ngokweqile kwamafutha agcwele.
Ngubani osengozini enkulu kwi-MS
Kunconywe ukuthi kuhlolwe njalo ukukhomba i-metabolic syndrome kubo bonke abantu abasengozini.
Izimpawu zokuba yileli qembu:
- ukwanda ngezikhathi ezithile kwengcindezi (> 140/90);
- ukukhuluphala ngokweqile noma isisu esiswini (esiswini);
- izinga eliphansi lomsebenzi womzimba;
- ukuzibophezela ekudleni okungenampilo;
- ukukhula kwezinwele ebusweni nasezinyaweni kwabesifazane;
- ukukhonjwa kwesifo sikashukela noma ukungabekezelelwa kwe-glucose;
- isifo senhliziyo;
- izinkinga zemithambo yegazi emilenzeni;
- i-atherosclerosis kanye neengozi ze-cerebrovascular;
- gout
- i-polycystic ovary, ukuya esikhathini okungajwayelekile, ukuzala kwabesifazane;
- ukungasebenzi kwe-erectile noma ukuncipha kwe-potency emadodeni.
Izimpawu ze-metabolic syndrome
I-Metabolic syndrome iqala ngokukhubazeka okuncane kwe-metabolic, ikhula kancane, ibulele kancane kancane izifo ezifana. Akanazimpawu ezicacile - izinhlungu, ukulahlekelwa ukwazi, noma izinga lokushisa eliphakeme, ngakho-ke, ngokuvamile azinaki izinguquko emzimbeni, zibambelela lapho i-metabolic syndrome ilawula ukulimaza umzimba.
Izimpawu ezejwayelekile:
- ukudla ngaphandle kwama-carbohydrate asheshayo akwenelisi. Indishi yenyama enesaladi ayanele, umzimba udinga isobho noma amakhekhe ngetiye elimnandi;
- ukudla okulibazisekayo kuholela emuzweni wokucasulwa, kubhebhethekisa imizwa, kubangele ulaka;
- kusihlwa kuba nokukhathala okwandayo, noma ngabe kwakungekho msebenzi womzimba usuku lonke;
- isisindo sanda, amafutha afakwa emhlane, emahlombe, esiswini. Ngaphezu kwama-subcutaneous fat, ubukhulu bokuthi kulula ukubuzwa, umthamo wesisu ukhuphuka ngenxa yokufakwa kwamafutha azungeze izitho zangaphakathi;
- kunzima ukuziphoqa ukuthi uvuke ngaphambili, uhambe amakhilomitha angeziwe, ukhuphuke izitebhisi, hhayi eselifini;
- ngezikhathi ezithile, ukushaya kwenhliziyo okunamandla kuqala, okubangelwa ukwanda kwamazinga e-insulin ku-metabolic syndrome;
- Ubuhlungu obuntekenteke noma umuzwa wokubumbana kwesinye isikhathi uzizwa esifubeni;
- imvamisa yezinhlungu zekhanda iyanda;
- isiyezi, isicanucanu kuyavela;
- ubomvu ngenxa ye-vasospasm ibonakala entanyeni nasesifubeni;
- ukwanda kokugeleza kwamanzi ngenxa yomzwa ohlala womile nomlomo owomile;
- imvamisa yokunyakaza kwamathumbu kwephulwa, ukuqunjelwa kuvame kakhulu. I-Hyperinsulinemia ku-metabolic syndrome inomthelela ekunciphiseni ukugaya. Ngenxa yokusebenzisa ngokweqile ama-carbohydrate, ukukhiqizwa kwegesi kuyenyuka;
- ukukhuphuka kokujuluka, ikakhulukazi ebusuku.
Sekutholakele ukuthi isiphetho sokuphazamiseka kwe-metabolic sitholakala njengefa, ngakho-ke, iqembu eliyingozi lifaka phakathi kwabantu ababazali noma izingane zakubo ezinokukhuluphala kwesisu, umfutho wegazi ophakeme, isifo sikashukela noma ukumelana ne-insulin, izinkinga zenhliziyo, imithambo ye-varicose.
Izimpawu zesibonakaliso se-metabolic esitholwe ukuhlolwa kwegazi:
| Ukuhlaziywa kwelebhu | Imiphumela ekhombisa i-metabolic syndrome, mmol / l | Isizathu sokuphambuka esejwayelekile |
| Ijubane loshukela | > 5,9, asebekhulile> 6.4 | Ukudla kabi ushukela osuka egazini ungene ezicutshini, ushukela awunaso isikhathi sokukwenza kube ngokwejwayelekile ngemuva kwamahora ayisishiyagalombili okulala. |
| Ukuhlolwa kokubekezelela kwe-glucose | > 7.8 ekugcineni kokuhlolwa | Yehlisa ukuthathwa kwe-glucose ngamaseli ngenxa yokumelana ne-insulin nezidingo eziphansi zamandla. |
| I-High Density Lipoprotein Cholesterol | <1 emadodeni <1,2 kwabesifazane | Izinga liyancipha ngenxa yokungasebenzi ngokomzimba kanye nokuntuleka kokudla okungenamafutha. |
| I-Low Density Lipoprotein Cholesterol | > 3 | Ukwanda kubangelwa ukweqisa kwamafutha acid engena egazini lamafutha abo e-visceral. |
| Triglycerides | > 1,7 | Bavela ekudleni kanye nasezicutshini ze-adipose futhi benziwa isibindi ngokuphendula i-insulin ethe xaxa. |
| Uric acid | > 0.42 emadodeni, > 0.35 kwabesifazane | Izinga landa lapho i-metabolic syndrome ithinta ukushintshwa kwama-purines - isakhi esibalulekile se-cell nuclei. |
Ukuxilongwa kwe-MS
I-metabolic syndrome yesiguli inokwanda okungama-23 amathuba okufa okuvela ekushayweni yinhliziyo, kanti engxenyeni yamacala, lokhu kuphazamiseka kuholela kwisifo sikashukela. Kungakho kubalulekile ukuthi uxilonge ekuqaleni, ngenkathi ukuphambuka esijwayelekile kuncane.
Uma usola isifo se-metabolic, udinga ukuxhumana nodokotela we-endocrinologist. Abanye ochwepheshe bangabandakanyeka ekwelashweni kwezifo ezenzeka ndawonye - udokotela ohlinza inhliziyo, udokotela ohlinzeka ngemithambo yegazi, udokotela ohlinza izidumbu, owezempilo.
Inqubo yokuhlonza lesi sifo:
- Ukuhlolwa kwesiguli ukuze kutholakale izimpawu zokuphazamiseka kwe-metabolic, ifa elibi, izinga lomsebenzi walo kanye nezimpawu zokudla okunempilo.
- Ukubutha i-anamnesis yalesi sifo: lapho kubonakala ukuthi kukhona okungahambi kahle, kwavela ukukhuluphala, kwaba nomfutho lapho kwakukhona ushukela ophakeme.
- Abesifazane bathola isimo sohlelo lokuzala - ukugula kwangaphambilini, ukukhulelwa, ukuvama kokuya esikhathini.
- Ukuhlolwa ngokomzimba:
- inquma uhlobo lokukhuluphala, izindawo eziphambili zokukhula kwezicubu ze-adipose;
- Ukujikeleza kwesinqe kukalwa. Nge-OT> 80 cm kwabesifazane kanye nama-94 cm kwabesilisa, i-metabolic syndrome ibonwa ezimweni eziningi;
- ibala isilinganiso sezinkalo okhalweni. Ubumbano obungenhla ngaphezulu kwabesilisa no-0,8 kwabesifazane bubonisa ukuthi kungenzeka ukuphazamiseka okukhulu kwe-metabolic;
- Inkomba yesisindo somzimba ibaliwe (isilinganiso sesisindo kuya kubude obulinganayo, isisindo sivezwa kg, ukuphakama ku-m). I-BMI engenhla kwe-25 ikhulisa ubungozi be-metabolic syndrome, ene-BMI> 40, kungenzeka ukuthi ukwephulwa kubhekwa njengokuphezulu kakhulu.
- Ukudluliselwa ekuhlolweni kwe-biochemical ukuthola ukutholakala okungahambi kahle ekwakhekeni kwegazi. Ngaphezu kwezifundo ezingenhla, kungahlolwa izivivinyo ze-insulin neleptin:
- i-insulin e-overestimated imvamisa isho ukumelana ne-insulin esigulini. Ngezinga le-glucose yokuzila ne-insulin, umuntu angahlulela ubulukhuni bokumelana esigulini aze abikezele ngokwanda kokuqala kwesifo sikashukela;
- i-leptin ikhuphuka kanye nokukhuluphala, ngokweqile komsoco, kuholela ekwandeni koshukela wegazi.
- Isilinganiso sokucindezela, ukuqopha i-cardiogram.
- Ngokukhuluphala, kungadingeka ukuthi:
- i-bioimpedanceometry ukuhlola okuqukethwe kwamanzi namafutha emzimbeni;
- ikhalori engaqondile ukubala ukuthi mangaki amakhalori adinga isiguli ngosuku.
Ukuxilongwa kwe-metabolic syndrome ekuhlukanisweni kwamazwe kwakamuva kwezifo kukhishwe ngaphandle. Ngokwemiphumela yocwaningo, ekuphetheni, zonke izakhi zesifo zichazwa: umfutho wegazi (ikhodi ye-ICB-10 I10), ukukhuluphala (ikhodi E66.9), i-hyperglycemia, i-dyslipidemia, ukubekezelela i-glucose engasebenzi kahle.
Ukwelashwa kwe-Metabolic Syndrome
Isisekelo sokwelashwa kwe-metabolic syndrome ukuqeda isisindo ngokweqile. Kulokhu, ukwakheka kokudla kuyalungiswa, okuqukethwe kwawo kwekhalori kuyancishiswa, kwethulwa amakilasi ezemfundo yansuku zonke. Imiphumela yokuqala yokwelashwa okunjalo okungeyona yezidakamizwa iba sobala lapho isiguli esinokukhuluphala kwamathumbu siphulukana cishe ne-10% yesisindo.
Ngaphezu kwalokho, udokotela angakunquma amavithamini, izithasiselo zokudla okunempilo, izidakamizwa ezithuthukisa i-carbohydrate metabolism futhi zilungisa ukwakheka kwegazi.
Ngokwezincomo zomtholampilo zokwelashwa kwe-metabolic syndrome, izinyanga zokuqala ezi-3, iziguli azinqunyelwe izidakamizwa. Balungiswa ngokudla okunempilo, umzimba owethulwayo wethulwa. Ngenxa yalokho, kanye nokulahlekelwa isisindo, ingcindezi, i-cholesterol kuvame ukwenziwa kube okujwayelekile, ukuzwela kwe-insulin kuyathuthuka.
Ngaphandle - iziguli ezine-BMI> 30 noma i-BMI> 27 kuhlangene nomfutho wegazi ophakeme, ukungasebenzi kahle kwe-lipid metabolism noma uhlobo 2 sikashukela. Kulokhu, kungcono ukwelapha i-metabolic syndrome kanye nokukhuluphala okuhambisana nokuxhaswa kwezidakamizwa.
Ngokukhuluphala ngokweqile kwe-morbid, ukusetshenziswa kwezindlela zokuhlinzwa ze-bariatric kungenzeka: ukuhlinzwa kwe-gastric bypass kanye ne-bandage gastroplasty. Banciphisa umthamo wesisu futhi banikeze isiguli esinenkinga yokudla ukuzizwa sigcwele engxenyeni encane yokudla.
Uma ukubalwa kwegazi kungakabuyeli kokujwayelekile kungakapheli izinyanga ezi-3, izidakamizwa zibekelwa ukwelapha izinkinga ezisele: abalungisi be-fat and carbohydrate metabolism, nezidakamizwa zokunciphisa umfutho wegazi.
Ukusetshenziswa kwezidakamizwa
| Iqembu lezidakamizwa | Into esebenzayo | Isimiso sokusebenza | Amagama wezohwebo |
Isisindo Sokulahlekelwa Usizo | |||
| Ama-Hypolipidemic agents | I-Orlistat | Ivimbela ukumuncwa kwamafutha emathunjini, ama-30% ama-triglycerides akhishwa ezindlini, okunciphisa okuqukethwe kwekhalori. | I-Orsoten, i-Xenical, i-Orliksen, ne-Listata |
Ukulungiswa kwe-carbohydrate metabolism | |||
| IBiguanides | I-Metformin | Yehlisa ukumelana ne-insulin kanye nokwakheka koshukela esibindini, yehlisa ukungena kwayo egazini kusuka emathunjini amancane. Ukwamkelwa nge-metabolic syndrome ngama-31% kunciphisa ingozi yesifo sikashukela. | IGlucophage, iBagomet, iSiofor, iGlycon |
| I-Alpha Glucosidase Inhibitors | I-Acarbose | Kuphazamisa umsebenzi wama-enzyme aphula ama-polysaccharides. Ngenxa yalokho, ushukela omncane ungena egazini. | I-Glucobay |
Ukulungiswa kwe-metabolism ye-lipid | |||
| Izimo | Rosuvastatin | Ngempumelelo ukunciphisa i-cholesterol embi (kufika ku-63% yezibalo zoqobo). Zisetshenziselwa ukwelapha i-atherosclerosis ku-mellitus yesifo sikashukela nokuphazamiseka kwe-metabolic. | URosulip, uRoxer |
| Atorvastatin | Atoris, Liprimar, Tulip | ||
| Izicucu | Fenofibrate | Yehlisa i-triglycerides yegazi, wandise i-cholesterol enhle. | I-Tricor, i-Lipantil |
| I-Nicotinic acid, okuphuma kuyo | I-Nicotinic acid + i-laripiprant | Kucindezela ukukhishwa kwamafutha acid kumafuta e-visceral. I-Laropiprant iqeda imiphumela emibi yokudleka kwe-nicotine. | Okweqa |
| Ama-inhibitors we-cholesterol ukumunca | Ezetimibe | Kuvimbela ukudluliselwa kwe-cholesterol ekudleni ngokusebenzisa i-epithelium yamathumbu amancane kunegazi. | Ezetrol, Ezetimibe, Lipobon |
Ukucindezela okujwayelekile | |||
| Ama-inhibitors e-ACE | I-Fosinopril | Nweba imithambo yegazi. Musa ukunciphisa umsebenzi ngamafutha amaningi. Musa ukuthinta kabi imetabolism. | IMonopril, Fozicard |
| URamipril | IHartil, i-Amprilan | ||
| I-calcium calcium blockers | I-Verapamil | Ivimba ukuhamba kwe-calcium emikhunjini, okuholela ekunwetshisweni kwayo. Zisetshenziselwa ukwelapha i-myocardial ischemia nephropathy kushukela. | Isoptin, Finoptin |
| Felodipine | UFelodip | ||
Ukuzikhethela kokuqondisa ukwelashwa nezindlela ezithile kungukuvumeleka kokuthola udokotela. Zonke lezi zidakamizwa ezingenhla zimbi impela futhi, uma zithathwe ngokungalungile, azikwazi nje kuphela ukwelapha i-metabolic syndrome, kodwa futhi zenza inkambo yazo ibe yimbi.
Ukudla
Ukuphela kwendlela yangempela yokwelapha isisindo ngokweqile ku-metabolic syndrome ukudala ukwentuleka kwamandla okuhlala isikhathi eside. Kulesi simo kuphela, umzimba usebenzisa izinqolobane ezinamafutha ukukhiqiza amandla. Ukukhuluphala kwesisu yisifo esingamahlalakhona. Ngisho nangemva kokulahlekelwa isisindo esijwayelekile, ngaso sonke isikhathi kukhona usongo lokuphinda ubuye. Ngakho-ke, akukho okusalayo, ukuthi ungayelapha kanjani ukuphazamiseka kwe-metabolic ngokuqhubekayo, impilo yami yonke, ikakhulukazi ngenxa yezindlela ezingezona ezokwelapha - imfundo yezomzimba kanye nokudla okufanele. Ngemuva kokuthola umphumela oyifunayo, imizamo yabodokotela nesiguli kufanele ihlose ukugcinwa kwayo isikhathi eside.
Ukudla amakhalori kubalwa ukuze isiguli singachithi isikhathi esingaphezu kuka-2 kg kg ngenyanga. Ukushoda kwe-Energy kudalwa ngenxa yokwehliswa okuqinile kwamafutha ezilwane nokuyingxenye - ama-carbohydrate. Ukudla okwenziwa amakhalori okuncane nsuku zonke kwabesifazane kungama-1200 kcal, kwabesilisa - 1500 kcal, onamafutha kufanele abe cishe ama-30%, ama-carbohydrate - 30-50 (30% uma ushukela enyuke noma kutholakala ukumelana ne-insulin okukhulu), amaprotheni - 20-30 (uma kungenjalo nephropathy).
Izimiso zokudla okunempilo okwelapha ku-metabolic syndrome:
- Okungenani ukudla okungu-3, mhlawumbe okungu-4-5. Izikhathi ezinde zokuthi "zilambile" azamukeleki.
- Amafutha angahlanganisiwe (inhlanzi, uwoyela wemifino) kufanele enze ngaphezu kwengxenye yenani lawo eliphelele. Ukudla inyama yezilwane kufanele kuhambisane nokudla imifino noma imifino eluhlaza.
- Imithombo engcono kakhulu yamaprotheni iyizinhlanzi nemikhiqizo yobisi. Kusuka enyameni - izinkukhu kanye nenyama yenkomo.
- Ama-carbohydrate athandiwe kancane (okuningi mayelana nama-carbohydrate ashubile). Amaswidi, namakhekhe, ilayisi elimhlophe, amazambane athosiwe athathelwa indawo yi-buckwheat ne-oatmeal, isinkwa se-bran.
- Ukudla kufanele kunikeze okungenani i-30 g ye-fiber ngosuku. Ukuze wenze lokhu, imenyu kufanele ibe nemifino eminingi emisha.
- Ngokucindezela okwandayo, usawoti ukhawulelwe ku-1 ithisipuni ngosuku.Uma ufaka usawoti kancane ekudleni, ungazisebenzisa ekunambithekeni okusha kwezitsha emavikini ambalwa.
- Ukhuphula izinga lokudla i-potassium, udinga ukufaka ekudleni imifino eluhlaza, ama-legumes, izaqathe ezingavuthiwe.
- Kilo-1 yomzimba kumele okungenani ibe ngu-30 ml wetshezi. Tea, iziphuzo nezinye iziphuzo kufakwa amanzi ahlanzekile. Okuhlukile kuphela umhluzi we-rosehip.
Ukwelashwa kokukhuluphala kufanele kube ngezikhathi: ngenkuthalo ulahlekelwe amafutha izinyanga eziyisithupha, bese kuthi leso sikhathi esifanayo, khuphule kilojoule kancane ukuqinisa isisindo. Uma udinga ukwehlisa isisindo okwamanje, phinda umjikelezo.
Izeluleko Zokuphila Okujwayelekile
Uma unamathela ekudleni okuphansi kwekhalori isikhathi eside, i-metabolism emzimbeni iyancipha, ngokusho kwemithombo ehlukahlukene, ngo-15 kuye ku-25%. Ngenxa yalokhu, ukusebenza kokuncipha kwesisindo kuyancishiswa. Ukwandisa ukusetshenziswa kwamandla ekwelapheni i-metabolic syndrome, umsebenzi womzimba uyimpoqo. Futhi, ngokusebenza kwemisipha esebenzayo, ukumelana ne-insulin kuyancipha, ukwehla kwe-triglycerides, ikholesterol enhle ikhula, izitimela zenhliziyo, umthamo wamaphaphu nokuhlinzekwa komoya-mpilo ezithweni kuyanda.
Kwatholakala ukuthi iziguli ezinesifo se-metabolic syndrome esethule ukuqeqeshwa okujwayelekile ezimpilweni zazo mancane kakhulu amathuba okuthola ukubuyela emuva kwalesi sifo. Ukuzivocavoca i-aerobic kwehlisa ukuhamba kahle. Ukuqeqeshwa kwamandla ngezinsimbi eziphakemeyo akufiseleki, ikakhulukazi uma ingcindezi inyuka ngezikhathi ezithile.
Ukuqeqeshwa kwe-aerobic yinoma yimuphi umdlalo lapho ingxenye enkulu yemisipha isebenza isikhathi eside, futhi ukushaya kwenhliziyo kuyanda. Isibonelo, ukugijima, ithenisi, ibhayisekili, i-aerobics. Amakilasi aqala kancane kancane ukuze angakwazi ukulayisha kakhulu iziguli ezine-metabolic syndrome, iningi lawo eligcine ukudlala imidlalo ebusheni elikude. Uma kukhona ukungabaza ukuthi isiguli siyakwazi ukubhekana nazo, zivivinya umsebenzi wenhliziyo nemithambo yegazi eshaweni noma ngebhayisekili lokuzivocavoca - ukuhlolwa kwe-treadmill noma i-ergometry yebhayisekili.
Ukusebenza kuqala ngokuhamba imizuzu eyi-15, kancane kancane kukhuphula isivinini futhi kube isikhathi esingangehora ngosuku. Ukuthola umphumela oyifunayo, ukuqeqeshwa kufanele kwenziwe okungenani kathathu ngesonto, futhi kangcono nsuku zonke. Umthwalo omncane weviki yimizuzu engu-150. Isibonakaliso sokuzivocavoca okusebenzayo ukwanda kwesilinganiso senhliziyo kuye kuma-70% wobuningi baso obukhulu (kubalwe njengeminyaka yobudala engama-220).
Ngaphezu kokudla okunempilo kanye nokuzivocavoca umzimba, ukwelashwa kwe-metabolic syndrome kufanele kufake ukuyeka ukubhema kanye nokuvimbela utshwala ngokuphelele. Impilo ngaphandle kukagwayi iholela ekunyukeni kwe-cholesterol enhle ngo-10%, ngaphandle kotshwala - ngo-50% kwehlisa izinga lama-triglycerides.
Ukuvimbela
Wonke umuntu wesithathu waseRussia une-metabolic syndrome. Ukuze ungaweli ezinhlwini zazo, udinga ukuhola impilo enempilo futhi uvivinywe njalo.
Izincomo zokuvimbela ukuphazamiseka kwe-metabolic:
- Yidla ikhwalithi, ukudla okusetshenzelwe kancane. Ukunikezwa kwemifino ngesikhathi sokudla ngakunye, izithelo zokwenza uphudingi esikhundleni sekhekhe kuzonciphisa kakhulu ubungozi bokuphulwa.
- Musa ukulamba, ngaphandle kwalokho umzimba uzozama ukubeka eceleni wonke amakhalori awengeziwe.
- Yenza okungcono kakhulu empilweni yakho. Hlela usuku lwakho ukuze lube nendawo yokulala nokuzivocavoca.
- Sebenzisa wonke amathuba ukuhambisa okuningi - zivivinya umzimba ekuseni, uhambe ingxenye yendlela yokusebenza ngezinyawo, uthole inja futhi uhambe naye.
- Thola umdlalo ongayizwa injabulo yokunyakaza. Khetha igumbi elinethezekile kunazo zonke, imishini yekhwalithi, izingubo zemidlalo ezikhanyayo. Bandakanya nabantu abanomqondo ofanayo. Kuphela uma uthokozela ezemidlalo ungakwenza konke impilo yakho.
- Uma usengozini, ngezikhathi ezithile yenza ukuhlolwa kwe-cholesterol. Uma kuneziguli ezinesifo sikashukela phakathi kwezihlobo zakho noma uneminyaka engaphezu kwengama-40 - isivivinyo esengeziwe sokubekezelela ushukela.
Njengoba ubona, ukuhlala uphilile futhi uphila nobumnandi akunzima kangako.
