Kodi Avereji ya Kulemera Kwa Amuna Ndi Chiyani?
Zamkati
- Kodi anthu aku America amafanana bwanji ndi dziko lonse lapansi?
- Kodi masitepe olemera amadziwika bwanji?
- Kodi pali ubale wotani pakati pa kutalika ndi kulemera?
- Kodi ndi njira zina ziti zodziwira thupi lanu?
- Chiuno m'chiuno mpaka m'chiuno
- Mafuta ochuluka thupi
- Kodi mungatani kuti muchepetse kunenepa?
- Khalani ndi zolinga zenizeni zothetsera thupi
- Tsatirani zakudya zabwino
- Samalani kukula kwamagawo
- Chitani masewera olimbitsa thupi tsiku lililonse
- Chotenga ndi chiyani?
Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.
Kodi munthu wamba waku America amalemera motani?
Amuna wamba aku America azaka 20 kupita m'tsogolo amalemera. Kuchuluka kwake m'chiuno kumakhala mainchesi 40.2, ndipo kutalika kwake kumatalika kuposa mainchesi 9 mainchesi (pafupifupi mainchesi 69.1).
Akaphwanyidwa ndi msinkhu, zolemera zapakati pa amuna aku America ndi izi:
| Gulu la zaka (Zaka) | Avereji ya kulemera (mapaundi) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 kapena kupitirira | 194.7 |
Nthawi ikamapita, amuna aku America akuchulukirachulukira msinkhu komanso kulemera. , munthu wamba anali wolemera mapaundi 166.3 ndipo anali wamtali mainchesi 68.3 (opitilira 5 mapazi 8 mainchesi).
Amayi aku America amanenanso zakukula ndi kulemera kwakanthawi.
, mkazi wamba anali wolemera mapaundi 140.2 ndipo anali wamtali mainchesi 63.1. Poyerekeza, amalemera mapaundi 170.6, ali ndi m'chiuno mozungulira mainchesi 38.6, ndipo ali pansi pa 5 mapazi 4 mainchesi (pafupifupi 63.7 mainchesi) wamtali.
Nazi zina zambiri chifukwa chake izi zikuchitika komanso zomwe mungachite kuti muchepetse kunenepa kwanu.
Kodi anthu aku America amafanana bwanji ndi dziko lonse lapansi?
Kulemera kwapakati pa anthu ku United States ndi North America kwathunthu ndikokwera kuposa dera lina lililonse padziko lapansi.
Mu 2012, BMC Public Health idanenanso zakulemera zotsatirazi ndi dera. Ziwerengerozo zinawerengedwa pogwiritsa ntchito chidziwitso kuchokera ku 2005, ndipo zidadalira ziwerengero za amuna ndi akazi:
- Kumpoto kwa Amerika: Mapaundi 177.9
- Oceania, kuphatikiza Australia: Mapaundi 163.4
- Europe: 156.1 mapaundi
- Latin America / Caribbean: Mapaundi 149.7
- Africa: Mapaundi 133.8
- Asia: 127.2 mapaundi
Wapakati padziko lonse polemera munthu wamkulu ndi mapaundi 136.7.
Kodi masitepe olemera amadziwika bwanji?
Kuphatikiza zolemera zapakati ndizosavuta mokwanira, koma kudziwitsa kulemera kwabwino kapena koyenera kumakhala kovuta pang'ono.
Chimodzi mwazida zofala kwambiri izi ndi thupi mass index (BMI). BMI imagwiritsa ntchito chilinganizo chomwe chimakhudza kutalika ndi kulemera kwanu.
Kuti muwerenge BMI yanu, gawani kulemera kwanu mu mapaundi ndi kutalika kwanu mu mainchesi oyandikana. Lonjezerani zotsatirazi ndi 703. Muthanso kulemba izi mu.
Kuti mudziwe ngati BMI yanu ndi yachibadwa kapena ngati ili m'gulu lina, onani zomwe zili pansipa:
- Wochepa thupi: Chilichonse pansi pa 18.5
- Wathanzi: Chilichonse pakati pa 18.5 ndi 24.9
- Kunenepa kwambiri: Chilichonse pakati pa 25 ndi 29.9
- Onenepa: chilichonse choposa 30
Ngakhale BMI siyiyesa mwachindunji mafuta amthupi, zotsatira zake zimayenderana pang'ono ndi zotsatira za njira zina zoyesera mafuta.
Zina mwa njirazi ndi monga:
- miyeso ya makulidwe akhungu
- densitometry, yomwe imayerekezera zolemera zomwe zimatengedwa m'mlengalenga ndi zolemera zomwe zimatengedwa m'madzi
- kusanthula kwama bioelectrical impedance (BIA), yomwe imagwiritsa ntchito sikelo yomwe imaphatikizapo ma elekitirodi; kukana kwamphamvu kwamagetsi kumalumikizidwa ndi mafuta ambiri amthupi
Kodi pali ubale wotani pakati pa kutalika ndi kulemera?
BMI sikuti nthawi zonse imakhala chida chodziwira ngati kulemera kwanu kukukhala koyenera kapena koyenera.
Mwachitsanzo, wothamanga amatha kulemera kuposa osakhala wothamanga wa msinkhu wofanana, koma amakhala ndi thanzi labwino. Izi ndichifukwa choti minofu ndi yolimba kuposa mafuta, zomwe zimapangitsa kulemera kwakukulu.
Kugonana kumaganiziridwanso. Amayi amakonda kusunga mafuta amthupi ambiri kuposa amuna. Momwemonso, achikulire amakhala ndi mafuta ambiri mthupi ndipo amakhala ndi minofu yocheperako poyerekeza ndi achikulire omwe ndi amsinkhu umodzi.
Ngati mukufuna kuyerekezera koyenera kwa kulemera kwanu, ganizirani izi:
| Kutalika mu mapazi ndi mainchesi | Kulemera kwa mapaundi |
| 4’10” | 88.5–119.2 |
| 4’11” | 91.6–123.3 |
| 5′ | 94.7–127.5 |
| 5’1″ | 97.9–131.8 |
| 5’2″ | 101.2–136.2 |
| 5’3″ | 104.5–140.6 |
| 5’4″ | 107.8–145.1 |
| 5’5″ | 111.2–149.7 |
| 5’6″ | 114.6–154.3 |
| 5’7″ | 118.1–159 |
| 5’8″ | 121.7–163.8 |
| 5’9″ | 125.3–168.6 |
| 5’10” | 129–173.6 |
| 5’11” | 132.7–178.6 |
| 6′ | 136.4–183.6 |
| 6’1″ | 140.2–188.8 |
| 6’2″ | 144.1–194 |
| 6’3″ | 148–199.2 |
Kodi ndi njira zina ziti zodziwira thupi lanu?
Chimodzi mwazolephera zazikulu za BMI ndikuti sizitengera mawonekedwe amthupi la munthu. Munthu wochepa thupi komanso wamapewa otambalala ofanana akhoza kukhala ndi zolemera zosiyana koma akhale ofanana.
Palinso miyezo ina yomwe ingakupatseni lingaliro lolondola ngati mulibe kulemera kwathanzi kapena ayi.
Chiuno m'chiuno mpaka m'chiuno
Chimodzi mwazomwezi ndi kuchuluka kwa m'chiuno mpaka m'chiuno. Kuchuluka kwa m'chiuno mpaka m'chiuno ndikofunikira chifukwa kulemera komwe kumasungidwa m'mimba kumayika pachiwopsezo chachikulu cha matenda ena, kuphatikiza matenda amtima ndi mtundu wachiwiri wa matenda ashuga.
Miyeso itengedwa m'chiuno mwanu (pamwamba pamimba panu) komanso gawo lokulirapo m'chiuno mwanu.
Mu 2008, World Health Organisation (WHO) idalimbikitsa kuchuluka kwa chiuno mpaka mchiuno kwa 0.90 kwa amuna ndi 0.85 azimayi. Magawo a 1.0 ndi 0.90, motsatana, amaika abambo ndi amai pachiwopsezo chachikulu chazovuta zathanzi.
Ngakhale kuti ndi yothandiza kwambiri, chiŵerengero cha m'chiuno mpaka m'chiuno sichikulimbikitsidwa kwa aliyense. Magulu ena, kuphatikiza ana ndi omwe ali ndi BMI yopitilira 35, atha kupeza kuti njira zina zimapereka kuwunika kolondola kwa thanzi lawo.
Mafuta ochuluka thupi
Pali njira zosiyanasiyana zodziwira kuchuluka kwamafuta anu, kuphatikiza makulidwe akhungu ndi densitometry. Dokotala wanu kapena wophunzitsa nokha atha kuyeserera mitundu iyi.
Zowerengera pa intaneti zitha kugwiritsanso ntchito miyeso monga kutalika kwanu, kulemera kwanu, ndi kuzungulira kwa dzanja lanu kuti muwone kuchuluka kwamafuta anu.
American Council on Exercise (ACE), bungwe la akatswiri azolimbitsa thupi, imagwiritsa ntchito magawo otsatirawa a mafuta amthupi:
| Gulu | Mafuta a thupi (%) |
| Ochita masewera | 6–13 |
| Kulimbitsa thupi | 14–17 |
| Chovomerezeka / Avereji | 18–24 |
| Onenepa | 25 ndi kupitirira |
Kodi mungatani kuti muchepetse kunenepa?
Kukhala ndi kulemera kwathanzi kumathandiza kupewa mavuto osiyanasiyana, monga:
- matenda amtima
- mtundu wa 2 shuga
- nyamakazi
Ngati mukufuna kusiya mapaundi angapo kuti mufike polemera bwino, nayi njira zina zokuthandizani kuti mufike kumeneko:
Khalani ndi zolinga zenizeni zothetsera thupi
M'malo mongoyang'ana cholinga chachikulu, chachikulu, khalani ndi cholinga chaching'ono. Mwachitsanzo, m'malo mokhala otaya mapaundi 50 chaka chino, cholinga chanu muchepetse kilogalamu sabata.
Tsatirani zakudya zabwino
Zakudya zanu ziyenera kuyang'ana kwambiri pazakudya izi:
- zipatso
- masamba
- mbewu zonse
- mkaka wopanda mafuta ambiri kapena wopanda mafuta
- mapuloteni owonda
- mtedza ndi mbewu
Chepetsani kumwa kwanu shuga wowonjezera, mowa, ndi mafuta okhuta.
Samalani kukula kwamagawo
Yesani kudula magawo anu a nthawi yachakudya pakati. Ngati mumakhala ndi magawo awiri a pizza Loweruka usiku, ingokhala ndi saladi imodzi. Buku lazakudya lingakuthandizeni kudziwa zomwe mukudya komanso kuchuluka kwake.
Chitani masewera olimbitsa thupi tsiku lililonse
Ganizirani kwa mphindi 30 mpaka 40 tsiku lililonse kapena mphindi 150 pa sabata. Magawo anu azolimbitsa thupi ayenera kukhala ndi Cardio, kulimbitsa thupi, komanso kusinthasintha zochita. Muthanso kulumikizana ndi mnzanu kapena wachibale wanu kuti akulimbikitseni kudzuka ndikusuntha.
Chotenga ndi chiyani?
Ngakhale kukhala wamtali mainchesi 69.1 ndikulemera mapaundi 197.9 atha kukhala "pafupifupi" kwa munthu waku America, izi zikuwonetsanso BMI ya 29.1 - kumapeto kwakukulu kwa gulu la "onenepa kwambiri". Avereji sizitanthauza nthawi zonse, ku United States.
Muyeneranso kukumbukira kuti pali njira zingapo ndi kuwerengera komwe kumagwiritsidwa ntchito kuti mupeze kulemera koyenera pokhudzana ndi kutalika. Palibe aliyense wa iwo amene ali wangwiro. Mutha kukhala kulemera koyenera pa chimango chanu chachikulu, ngakhale muyeso wina ungakutchuleni kuti ndinu wonenepa kwambiri.
Kulemera kwathanzi sikuli chitsimikizo cha thanzi labwino nthawi zonse. Mutha kukhala ndi BMI yachibadwa, koma ngati mumasuta komanso osachita masewera olimbitsa thupi kapena kudya bwino, mumakhalabe pachiwopsezo cha matenda amtima ndi zina zomwe zimayambitsa.
Ngati mukudandaula za thanzi lanu, lankhulani ndi dokotala wanu.
Amatha kukuthandizani kumvetsetsa komwe kulemera kwanu kumagwera pazithunzi komanso momwe zingagwirizane ndi thanzi lanu lonse. Ngati zingafunike, atha kukuthandizani kuti mukhale ndi cholinga cholemera kuti mugwire nawo ntchito limodzi kuti mupite kumeneko.
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