Kodi Avereji ya Kulemera kwa Akazi Ndi Chiyani?
Zamkati
- Kodi anthu aku America amafanana bwanji ndi dziko lonse lapansi?
- Kodi masitepe olemera amadziwika bwanji?
- Kodi pali ubale wotani pakati pa kulemera ndi kutalika?
- Kodi ndi njira ziti zina zodziwira thupi lanu?
- Chiuno m'chiuno mpaka m'chiuno
- Kodi mungatani kuti muchepetse kunenepa?
- Chepetsani kukula kwamagawo anu
- Yesani kudikira kwakanthawi
- Idyani nthawi zonse
- Kudya pa fiber zambiri
- Yendani
- Imwani madzi ambiri
- Chotenga ndi chiyani?
Kodi mayi wamba waku America amalemera motani?
Mzimayi wamba waku America wazaka 20 kupita mtsogolo amalemera ndikuyima mainchesi 63.7 (pafupifupi 5 mapazi, 4 mainchesi).
Ndipo pafupifupi chiuno chonse cha chiuno? Ndi mainchesi 38.6.
Manambalawa atha kukhala osadabwitsa kwa inu. Adanenanso kuti pafupifupi 39.8% ya akulu ku United States ndi onenepa, kutengera zomwe zidafikiridwa kudzera mu 2016.
Kwa akazi, izi motere:
| Gulu la zaka (zaka) | Peresenti imawerengedwa kuti ndi onenepa kwambiri kapena onenepa kwambiri | Peresenti amaonedwa kuti ndi onenepa kwambiri |
| 20-34 | 59.6 | 34.8 |
| 35-44 | 67.7 | 43.4 |
| 45-54 | 69.5 | 42.9 |
| 55-64 | 74.5 | 48.2 |
| 65-74 | 75.6 | 43.5 |
| 75 ndi kupitilira | 67.4 | 32.7 |
Kuyambira mu 2016, a:
| Gulu la zaka (zaka) | Avereji ya kulemera (mapaundi) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 kapena kupitirira | 166.5 |
Kodi anthu aku America amafanana bwanji ndi dziko lonse lapansi?
Anthu aku North America ali ndi thupi lokwera kwambiri padziko lonse lapansi, malinga ndi kafukufuku wa 2012. Oposa 70 peresenti ya anthu amagwera m'magulu onenepa kwambiri ndi onenepa kwambiri.
Anthu aku Asia, mbali ina, ali ndi thupi lotsikitsitsa. Makamaka, kuchuluka kwakanthawi kanyama (BMI) ku Japan ku 2005 kunali 22.9 yokha. Poyerekeza, pafupifupi BMI ku United States inali 28.7.
Ngati mukufuna njira ina yoyang'aniramo, 1 ton of body mass imayimira 12 akulu aku North America. Ku Asia, tani imodzi imayimira akulu 17.
Chiwerengero cha anthu padziko lonse lapansi omwe amaonedwa kuti ndi onenepa kwambiri alembedwa pansipa:
| Chigawo | Peresenti amaonedwa kuti ndi wonenepa kwambiri |
| Asia | 24.2 |
| Europe | 55.6 |
| Africa | 28.9 |
| Latin America ndi Caribbean | 57.9 |
| kumpoto kwa Amerika | 73.9 |
| Oceania | 63.3 |
| Dziko | 34.7 |
Kodi masitepe olemera amadziwika bwanji?
Kutalika, kugonana, ndi mafuta ndi minofu yanu zonse zimakhudza kulemera kwanu. Pali zida zosiyanasiyana zokuthandizani kudziwa nambala yanu. BMI, chimodzi mwazida zotchuka kwambiri, imagwiritsa ntchito njira yomwe imakhudza kutalika ndi kulemera kwanu.
Kuti muwerenge BMI yanu, gawani kulemera kwanu mu mapaundi ndi kutalika kwanu mu mainchesi oyandikana. Kenako chulukitsani zotsatirazi ndi 703. Muthanso kudziwitsa izi mu fayilo ya.
Mukadziwa BMI yanu, mutha kudziwa komwe imagwera:
- Wochepa thupi: Chilichonse pansi pa 18.5
- Wathanzi: Chilichonse pakati pa 18.5 ndi 24.9
- Kunenepa kwambiri: Chilichonse pakati pa 25.0 ndi 29.9
- Onenepa: chilichonse choposa 30.0
Ngakhale njirayi imapereka poyambira pabwino, BMI yanu nthawi zambiri siyikhala yolondola kwambiri yolemera kwanu. Chifukwa chiyani? Zimabwerera kuzinthu monga kukula kwa chimango, kupangika kwa minofu, ndi msinkhu wanu.
Mwachitsanzo, othamanga amatha kulemera kwambiri chifukwa champhamvu yamafuta ndikupeza wonenepa kwambiri. Okalamba, komano, amakonda kusunga mafuta ambiri kuposa achikulire.
Ndikofunika kuzindikira kuti BMI yake imaperekedwa ngati percentile. Kutalika kwawo ndi zolemera zawo zimasintha nthawi zonse. Zotsatira zake, ndizothandiza kwambiri kuyang'ana ma BMIs awo molumikizana ndi ma BMI a ana ena omwe ndi amisinkhu yofanana komanso kugonana.
Mwachitsanzo, msungwana wazaka 13 yemwe ali wamtali mamita 5 ndipo amalemera mapaundi 100 ali ndi BMI ya 19.5. Komabe, BMI yake idzawonetsedwa ngati "pa 60th percentile" ya atsikana azaka 13. Izi zikutanthauza kuti kulemera kwake ndikokulirapo kuposa 60% ya azinzake, kumuika pabwino.
Kodi pali ubale wotani pakati pa kulemera ndi kutalika?
Ngakhale ndi zoperewera, BMI yanu imatha kukhala poyambira poyang'ana thanzi lanu lonse. Kuti muwone komwe BMI yanu imagwera, yang'anani pa tchatichi kuti mupeze kulemera kwanu kwakutali.
| Kutalika mu mapazi ndi mainchesi | Kulemera kwa mapaundi (kapena BMI 18.5-24.9) |
| 4’10” | 91–119 |
| 4’11” | 94–123.5 |
| 5’ | 97–127.5 |
| 5’1” | 100–132 |
| 5’2” | 104–136 |
| 5’3” | 107–140.5 |
| 5’4” | 110–145 |
| 5’5” | 114–149.5 |
| 5’6” | 118–154 |
| 5’7” | 121–159 |
| 5’8” | 125–164 |
| 5’9” | 128–168.5 |
| 5’10” | 132–173.5 |
| 5’11” | 136–178.5 |
| 6’ | 140–183.5 |
| 6’1” | 144–189 |
| 6’2” | 148–194 |
| 6’3” | 152–199 |
Kodi ndi njira ziti zina zodziwira thupi lanu?
Kuti mumve zambiri ngati muli ndi kulemera koyenera, mungaganizire kupita kuchipatala kuti mukayesedwe mwapadera, monga:
- kuyesedwa kwa khungu, komwe kumagwiritsa ntchito owongolera (izi zitha kuchitidwanso ndi aphunzitsi awo)
- densitometry, yomwe imagwiritsa ntchito masekeli am'madzi
- bioelectrical impedance analysis (BIA), yomwe imagwiritsa ntchito chida choyezera kutuluka kwa magetsi m'thupi
Bungwe lolimbitsa thupi la American Council on Exercise (ACE) limagwiritsa ntchito njira zotsatirazi zamafuta azimayi athupi:
| Gulu | Mafuta a thupi (%) |
| Ochita masewera | 14–20 |
| Kulimbitsa thupi | 21–24 |
| Chovomerezeka / Avereji | 25–31 |
| Onenepa | 32 ndikukwera |
Chiuno m'chiuno mpaka m'chiuno
Kuchuluka kwanu m'chiuno mpaka m'chiuno ndi chisonyezero china chabwino ngati mulibe kulemera kwathanzi kapena ayi. Kuti muwerenge chiwerengerochi, choyamba muyenera kutenga miyezo yanu m'chiuno mwanu komanso mbali yayikulu kwambiri yakumunsi kwanu.
Malinga ndi World Health Organisation (WHO), azimayi akuyenera kukhala ndi chiuno chokwanira mpaka chiuno cha 0.85.
Kuchuluka kwa chiuno m'chiuno kuposa 1.0 kumayika amayi pachiwopsezo cha thanzi lomwe limakhudzana ndi mafuta a visceral, kapena mafuta am'mimba. Izi zimaphatikizapo khansa ya m'mawere, matenda amtima, sitiroko, ndi matenda ashuga amtundu wa 2.
Chiŵerengero cha m'chiuno mpaka m'chiuno sichingakhale cholondola kwambiri pamasamba ena a anthu, kuphatikiza ana ndi anthu omwe ali ndi BMI yoposa 35.
Kodi mungatani kuti muchepetse kunenepa?
Kusunga kulemera kwanu m'malo athanzi kumatha kutenga khama, koma ndibwino kuyesetsa. Sikuti mudzangomva kuti muli ndi thanzi labwino, komanso mudzapewa zovuta zamankhwala zokhudzana ndi kunenepa kwambiri.
Zikuphatikizapo:
- kuthamanga kwa magazi
- matenda amitsempha yamagazi (CAD)
- mtundu wa 2 shuga
- matenda amtima
Ganizirani kutsatira upangiri pansipa ngati mungafune kutaya makilogalamu ochepa kuti mufike polemera bwino. Njira zazikuluzi zitha kukuthandizani kuti mukafike kumeneko.
Chepetsani kukula kwamagawo anu
Gawo limodzi mwa magawo anayi a mbale yanu liyenera kukhala ndi gawo lakukula kwa kanjedza, monga nsomba kapena bere la nkhuku. Gawo limodzi la mbale yanu liyenera kukhala ndi gawo laling'ono la njere zonse, monga mpunga wabulauni kapena quinoa. Gawo lomaliza la mbale yanu liyenera kudzazidwa ndi masamba, monga kale, broccoli, ndi tsabola wabelu.
Yesani kudikira kwakanthawi
Ngati muli ndi njala mukamaliza chakudya chanu chonse, dikirani mphindi 20 musanapange thandizo lachiwiri. Ngakhale zili choncho, yesani kudya zipatso ndi ndiwo zamasamba musanapite ku mchere.
Idyani nthawi zonse
Idyani chakudya cham'mawa ndipo musadumphe chakudya. Thupi lanu limafunikira zakudya zosasinthasintha tsiku lonse kuti liziyenda bwino. Popanda mafuta oyenera, simungamve bwino ndipo thupi lanu siligwira ntchito moyenera.
Kudya pa fiber zambiri
Amayi ayenera kutenga magalamu 21 mpaka 25 a fiber tsiku lililonse. Ngati mukukumana ndi mavuto m'derali, onjezerani zakudya monga mkate wambewu ndi chimanga ku zakudya zanu. Pasitala ya tirigu, mpunga, ndi nyemba ndi njira zina zabwino. Lingaliro apa ndikuti CHIKWANGWANI chimakudzaza mwachangu, pamapeto pake chimachepetsa chilakolako chanu.
Yendani
Pakadali pano pali mphindi 150 pa sabata zolimbitsa thupi, monga kuyenda kapena yoga, kapena mphindi 75 pa sabata zolimbitsa thupi, monga kuthamanga kapena kupalasa njinga.
Imwani madzi ambiri
Azimayi ayenera kumalandira makapu 11.5 amadzimadzi tsiku lililonse. Madzi ndi abwino komanso otsika kwambiri, koma chakumwa chilichonse - kuphatikiza tiyi, khofi, ndi madzi owala - chimakwaniritsa cholinga chanu chamasiku onse.
Chotenga ndi chiyani?
Kulemera kokha sikukuuza momwe ulili wathanzi. Kudya bwino, kuchita masewera olimbitsa thupi, kukhala ndi madzi okwanira, komanso kugona mokwanira zonse ndizofunikira, mosasamala kanthu za kukula kwake.
Ngati mukufuna kukhetsa mapaundi pang'ono, yambani kukhazikitsa cholinga chenicheni ndi dokotala wanu kapena pozindikira BMI yoyenera kapena kulemera kwa chimango chanu. Kuchokera pamenepo, pangani pulani mothandizidwa ndi dokotala kapena katswiri wazakudya ndikudziikira zolinga zomwe mungakwaniritse.
Sankhani Makonzedwe
Kutopa