ORTIQChA VAZNLILIKKA QARShI QANDAY KURAShISh MUMKIN?

Semizlik — tana vaznining ortib borishi, ortiqcha yogʻlar hisobiga salomatlikning izdan chiqishi boʻlib, teri osti va tananing boshqa joylarida meʼyordan ortiqcha yogʻ toʻplanishi natijasida kelib chiqadi. Bilasiz, semizlikka sabab boʻluvchi asosiy omillar notoʻgʻri ovqatlanish va kamharakatlikdir.

Shuningdek, genetik faktorlar, endokrin kasalliklar, psixologik buzilishlar va stresslarga beriluvchanlik kabi omillar ham semizlikni keltirib chiqaradi.

Ortiqcha vazn nafaqat kattalar oʻrtasida, balki bolalar va oʻsmirlar orasida ham jiddiy muammoga aylanib bormoqda. Maʼlumotlarda keltirilishicha, soʻnggi 30 yil ichida dunyodagi semiz odamlar soni uch baravarga oshgan.

Ortiqcha vazn va semizlikning eng salbiy jihati shundaki, metabolik sindrom, qandli diabet, yurak ishemik kasalligi, miokard infarkti, insult, gipertoniya kasalligi, surunkali vena qon-tomirlarining yetishmovchiligi, xoletsistit va oʻt-tosh kasalligi, artritlar, osteoxondroz va osteoartrozlar, umurtqa pogʻonasi churralari, jigarning yogʻli distrofiyasi hamda onkologik kasalliklarga sabab boʻlishi mumkin.

Jahon sogʻliqni saqlash tashkilotining statistik maʼlumotlariga koʻra, yurak qon-tomir kasalliklari yer yuzida oʻlimning asosiy sababchisi boʻlib, aynan semizlik uning rivojlanishiga olib keladi.

Qolaversa, pandemiya sharoitidagi tajribalar ham koʻrsatadiki, ortiqcha vaznli bemorlarda koronavirus kasalligi ogʻir kechib, koʻp holatlarda oʻlimga olib keldi.

Ortiqcha vazn va semizlikka qarshi, ayniqsa, toʻgʻri va sogʻlom ovqatlanish orqali qarshi turish mumkin. Toʻgʻri ovqatlanish — taom isteʼmol qilish va quvvat sarflanishining teng boʻlishi demakdir. Sogʻlom ovqatlanishda turli xil sabzovot va mevalarni isteʼmol qilishga odatlanish kerak boʻladi. Yogʻli goʻsht mahsulotlarini dukkakli mahsulotlarga, baliq va parranda goʻshti yoki yogʻsiz goʻshtlarga almashtirish, tuz va qandni imkon qadar kamroq isteʼmol qilish, ovqat bilan birga choy ichmaslik, tabiiy sharbatlar yoki qaynatilgan suv ichish kabi oddiy, ammo muhim qoidalarga rioya etgan maʼqul.

Kuniga 5 mahal ovqatlanganda, nonushta va tushlikda koʻproq, kechki vaqtda esa kamroq ovqatlanish taqsiya etiladi. Kunlik taomlanish ratsionini 100 foiz deb oladigan boʻlsak:

? Birinchi nonushta — 25 foiz;
? Ikkinchi nonushta — 15 foiz;
? Tushlik — 35 foiz;
? Kechki ovqat — 25 foizni tashkil qilishi lozim.

Shu bilan birga, jismoniy faollik hamda zararli odatlardan, yaʼni tamaki va alkogol mahsulotlaridan voz kechish orqali ham semizlikka qarshi kurashish mumkin. Bunda jismoniy faollik: sport bilan shugʻullanish, piyoda yurish, gimnastika mashqlarini bajarish hamda badantarbiya bilan shugʻullanish muhim oʻringa ega.

Kishining kun davomida faol boʻlishi ham semizlikning oldini oladi.

?‍♂️ Har kuni piyoda yurish;
?‍♂️ Badantarbiya;
⛹️‍♂️ Sport bilan shugʻullanish (futbol, basketbol, voleybol va boshqalar) tavsiya etiladi.

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