Kodi Ndinu Wolemera Wathanzi? Mitundu Yolemera Kutalika ndi Kugonana
Zamkati
- Kodi ndiyenera kulemera motani kutalika?
- Kodi njira zina ziti zodziwira kulemera koyenera?
- Chiuno m'chiuno mpaka m'chiuno
- Chiuno mpaka kutalika
- Mafuta ochuluka thupi
- Kodi kulemera koyenera kwa amuna ndi akazi ndi kotani?
- Kodi ndingatani kuti ndichepetse thupi langa?
- Kutenga
Kulemera kwake ndi kotani?
Mwinamwake mwadzifunsapo nthawi ina kuti muyenera kulemera motani. Yankho sikuti nthawi zonse limakhala losavuta monga kuyang'ana tchati.
Kulemera kwanu koyenera kumadalira zinthu zingapo, kuphatikiza:
- kutalika
- kugonana
- mafuta ndi minofu
- kukula kwa chimango
- zinthu zina
Mndandanda wamagulu amthupi (BMI) ndi imodzi mwanjira zodziwika bwino kwambiri zowerengera bwino. Kupeza BMI yanu yapano ndikosavuta monga kungodula kutalika ndi kulemera kwanu mu calculator.
Chotsatira pakati pa 18.5 ndi 24.9 chimatanthauza kuti muli mu "zachilendo" zolemera kutalika kwanu. Ngati zotsatira zanu zili pansi pa 18.5, mumadziwika kuti ndinu ochepa. Pakati pa 25 ndi 29.9 amatanthauza kuti mumaonedwa kuti ndinu onenepa kwambiri. Ndipo ngati nambala yanu ndi ya 30 mpaka 35 kapena kupitilira apo, mumawerengedwa kuti ndinu onenepa kwambiri.
BMI sikuti nthawi zonse imakhala yolondola, komabe, chifukwa siziwerengera zinthu monga kukula kwa chimango ndi kupangika kwa minofu. Werengani kuti mudziwe zambiri za BMI ndi njira zina zodziwira kulemera koyenera.
Kodi ndiyenera kulemera motani kutalika?
Tchati chotsatirachi chimalemba zolemera m'mitundu yosiyanasiyana ya BMI ya akulu m'malo osiyanasiyana.
| Kutalika | Zachilendo (BMI 18.5-24.9) | Kulemera kwambiri (BMI 25-29.9) | Olemera kwambiri (BMI 30-35 +) |
| 4’10” | 91–118 | 119–142 | 143–167 |
| 4’11” | 94–123 | 124–147 | 148–173 |
| 5’ | 97–127 | 128–152 | 153–179 |
| 5’1” | 100–131 | 132–157 | 158–185 |
| 5’2” | 104–135 | 136–163 | 164–191 |
| 5’3” | 107–140 | 141–168 | 169–197 |
| 5’4” | 110–144 | 145–173 | 174–204 |
| 5’5” | 114–149 | 150–179 | 180–210 |
| 5’6” | 118–154 | 155–185 | 186–216 |
| 5’7” | 121–158 | 159–190 | 191–223 |
| 5’8” | 125–163 | 164–196 | 197–230 |
| 5’9” | 128–168 | 169–202 | 203–236 |
| 5’10” | 132–173 | 174–208 | 209–243 |
| 5’11” | 136–178 | 179–214 | 215–250 |
| 6’ | 140–183 | 184–220 | 221–258 |
| 6’1” | 144–188 | 189–226 | 227–265 |
| 6’2” | 148–193 | 194–232 | 233–272 |
| 6’3” | 152–199 | 200–239 | 240–279 |
Ngakhale tchati nthawi zonse sindiyo njira yabwino yodziwira kulemera kwanu koyenera, ikhoza kukhala chitsogozo chabwino.
Ngati kutalika kwanu ndi magawidwe anu sikaphatikizidwe pano, ndiye kuti mufunika kukawona chowerengera. Koma dziwani kuti BMI siyolondola kwa anthu omwe ali kunja kwa tchati pamwambapa. (Mwanjira ina, anthu atali komanso afupikitsa amakhala ndi BMI yomwe siyingayimire thanzi lawo).
BMI ili ndi zovuta zina. Choyamba, sichimaganizira zonse zomwe zingakhudze kulemera kwanu.
Mwachitsanzo, achikulire nthawi zambiri amasunga mafuta amthupi ambiri kuposa achikulire. Amayi ambiri amakhala ndi mafuta ochulukirapo kuposa amuna. Ochita masewera atha kukhala ndi minofu yolimba yomwe imathandizira kulemera kwakukulu.
Mu zitsanzo zonsezi, nambala ya BMI mwina sichingakhale chisonyezo chabwino ngati munthu ali wonenepa.
Kodi njira zina ziti zodziwira kulemera koyenera?
Pali njira zingapo zomwe mungagwiritsire ntchito kudziwa momwe mungapimire.
Chiuno m'chiuno mpaka m'chiuno
Kuchuluka kwa chiuno chanu mozungulira ndi kuzungulira m'chiuno kumapangitsa chomwe chimatchedwa chiuno chanu mpaka m'chiuno (WHR). Nambala iyi imakuwonetsani kuchuluka kwamafuta anu omwe amasungidwa m'thupi lanu, lomwe limaphatikizapo m'chiuno mwanu, m'chiuno, ndi matako.
Dokotala wanu akhoza kukuthandizani kudziwa WHR yanu. Ngati mukufuna kuchita kunyumba kwanu, tsatirani malangizo awa:
- Imani ndikupuma bwinobwino. Kenako pumani ndikugwiritsa ntchito tepi yoyezera kuti muyese mainchesi kuzungulira m'chiuno mwanu, lomwe ndi gawo laling'ono kwambiri pamwamba pa batani lanu. Nambala iyi ndi chiuno chanu chozungulira.
- Kenako tengani tepi yanu ndikuyeza mozungulira gawo lalikulu kwambiri m'chiuno mwanu. Nambalayi ndi chiuno chanu.
- Gawani chiuno chanu mozungulira ndi chiuno chanu kuti mutenge WHR yanu.
Chiwerengero chabwino cha akazi ndi 0,85 kapena ochepera. Kwa amuna, ndi 0.9 kapena zochepa. WHR yoposa 1 itha kuwonetsa chiwopsezo chowonjezeka cha matenda amtima ndi zina zokhudzana ndi amuna ndi akazi.
Tchati ichi chimapereka zambiri za momwe mungawerenge WHR yanu:
| Chiwopsezo chaumoyo | Akazi | Amuna |
| otsika | 0.80 kapena kutsika | 0.95 kapena kutsika |
| moyenera | 0.81 mpaka 0.85 | 0.96 mpaka 1.0 |
| mkulu | .86 kapena kupitilira apo | 1.0 kapena kupitilira apo |
Njirayi ilinso ndi zovuta zake. Sizovuta nthawi zonse kulemba miyezo yolondola kwambiri, makamaka ngati mukudziyesa nokha.
Thupi limasiyanasiyana pazifukwa zingapo. Mutha kukhala ndikuwerenganso ngati muli ndi chiuno champhamvu, mwachitsanzo.
Pali anthu omwe sangapeze zotsatira zolondola ndi WHR. Izi zikuphatikiza anthu omwe ndi ofupika kuposa 5 mapazi kutalika kapena omwe ali ndi BMI ya 35 kapena kupitilira apo. Njira iyi siyikulimbikitsidwanso kwa ana.
Chiuno mpaka kutalika
Mafuta ozungulira pakatikati mwina akhoza kukhala chimodzi mwazizindikiro zazikulu za thanzi lanu. Chiŵerengero cha m'chiuno mpaka kutalika (WHtR) chimagwiritsidwa ntchito kuyesa kuwunika kwa matenda amtima ndi kufa.
Kuti muwerenge WHtR yanu, tengani chiuno chanu mozungulira mainchesi ndikugawana kutalika kwanu ndi mainchesi. Ngati muyeso wanu wa m'chiuno ndi wochepera theka la msinkhu wanu, nthawi zambiri mumakhala wathanzi.
Mutha kufananiza zotsatira zanu ndi tchati ichi:
| Mtundu wa WHtR | Wochepa thupi | Kulemera kwabwino | Kulemera kwambiri | Onenepa |
| akazi | zosakwana 42% | 42%–48% | 49%–57% | kuposa 58% |
| amuna | zosakwana 43% | 43%–52% | 53%–62% | kuposa 63% |
Mafuta ochuluka thupi
Kulemera kwanu sikuwonetsa kokha kuchuluka kwa mafuta omwe muli nawo m'thupi lanu. Kutengera mtundu wamakhalidwe, zakudya, ndi zochitika zomwe mumachita, thupi lanu limakhala ndi mawonekedwe ena.
Minofu ndi mafuta amalemera mosiyanasiyana. Wothamanga amatha kukhala ndi BMI yolakwika ngati thupi lake limapangidwa ndi minofu yambiri chifukwa zimawapangitsa kulemera kwambiri. Chifukwa chake kuyeza kwamafuta kumakhala kothandiza kwambiri.
Kuti mupeze mafuta ochulukirapo thupi lanu, mutha kupita kukaonana ndi dokotala kapena wophunzitsa zaumwini, kapena kugwiritsa ntchito chowerengera pa intaneti. Miyeso yomwe mungafune ikuphatikizira kutalika kwanu, kulemera, m'chiuno ndi m'chiuno, komanso kuzungulira kwa dzanja ndi mkono.
Palinso zida zina zapadera zokuthandizani kudziwa kuchuluka kwamafuta anu. Anthu ena amatha kugwiritsa ntchito chida chotchedwa calipers kutsina mafuta kuchokera kumadera ena a thupi ndikuyesa kuchuluka kwa mafuta. Masensa ena ndi masikelo amatha kutumiza mphamvu kudzera mthupi kuti iwerengenso.
Kusuntha kwamadzi, komwe mumamiza thupi lanu mu thanki lamadzi, ndiyo njira yolondola kwambiri yopezera mafuta thupi lanu. Komabe, ndiokwera mtengo, ndipo muyenera kuyendera labu yapadera kuti ichitike.
Mukadziwa kuchuluka kwamafuta anu, mutha kufananizira ndi tchatichi, chomwe chikuwonetsa magawo azikhalidwe ndi zogonana:
| Zaka | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Akazi | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Amuna | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Ndi miyezo yonse yofunikira kuwerengera kuchuluka kwamafuta anu, kungakhale kovuta kupeza nambala yolondola kunyumba. Pokhapokha mutaphunzitsidwa kugwiritsa ntchito oyendetsa khungu, ndibwino kusiya njirayi kwa akatswiri.
Kodi kulemera koyenera kwa amuna ndi akazi ndi kotani?
Mwinamwake mwazindikira kuti kuchuluka kwa kulemera kwa thupi kumasiyana pakati pa amuna ndi akazi. Ndi chifukwa chakuti akazi nthawi zambiri amakhala ndi mafuta ochulukirapo kuposa amuna.
Mafuta amagawidwanso mosiyana pathupi, popeza akazi amakonda kusunga kwambiri m'chiuno, ntchafu, ndi matako. Kwa akazi, nthawi zambiri amawonedwa ngati athanzi kukhala ndi pakati pa 21 ndi 24 peresenti yamafuta amthupi. Kwa amuna, 14 mpaka 17 peresenti nthawi zambiri amakhala athanzi.
Asayansi sakudziwa chifukwa chake akazi amasunga mafuta ambiri kuposa amuna. Ena amakhulupirira kuti zimakhudzana ndi kusanganikirana kwa mahomoni, zolandilira mahomoni, ndi mitundu yambiri ya ma enzyme.
Kodi ndingatani kuti ndichepetse thupi langa?
Palibe mapiritsi amatsenga, zakudya zachinsinsi, kapena mapulani apadera olimbitsira thupi omwe angakuthandizeni kuti muchepetse kunenepa kwanu. M'malo mwake, kukhalabe ndi zizolowezi zabwino ndikofunika kwambiri kuti mukhalebe wonenepa.
Ngati mungafune kuchepa thupi, ganizirani zopangira nthawi yokumana ndi dokotala kuti mupange dongosolo.
Muthanso kuyesa njira izi:
- Idyani chakudya chopatsa thanzi. Zipatso ndi ndiwo zamasamba, mkaka wopanda mafuta ambiri, mapuloteni owonda, mbewu zonse, ndi mtedza ndizosankha zabwino. Nthawi zambiri mumapeza zakudya izi mozungulira malo ogulitsira.
- Muzichita masewera olimbitsa thupi nthawi zonse. Sabata iliyonse, yesetsani kuchita masewera olimbitsa thupi mphindi 150, monga kuyenda, kapena mphindi 75 zolimbitsa thupi, monga kuthamanga.
- Sungani zolemba za chakudya kuti muzitsatira ma calories. Kuwotcha zopatsa mphamvu zochulukirapo kuposa zomwe mumadya ndiye njira yochepetsera thupi. Mutha kuzindikira kuti mumadya pang'ono mosaganizira mukamawonera TV kapena kudya magawo akulu kwambiri mukakhala kulesitilanti. Zolemba zidzakuthandizani kuzindikira izi.
- Pezani chithandizo kuchokera kwa anzanu, abale, ndi zina. Overeaters Anonymous ndi gulu lothandizira anthu omwe ali ndi vuto la kudya monga kudya mopitirira muyeso, anorexia, kuledzera, bulimia, ndi zina zambiri.
Kutenga
Pali njira zambiri zowerengera kulemera kwanu koyenera. Ambiri a iwo amakhala ndi malire olakwika, makamaka akawachitira kunyumba.
Ngati muli ndi nkhawa ndi kulemera kwanu, lingalirani kukacheza ndi dokotala kuti mukapimidwe. Dokotala wanu amathanso kukuthandizani kuti mupange dongosolo lochepetsera kapena kunenepa.
Kudya bwino ndikusuntha thupi lanu ndi njira zosavuta zoyambira ulendo wanu wolimbitsa thupi lero.
Werengani nkhaniyi m'Chisipanishi.
Yotchuka Pamalopo
Mavuto Asanu Amankhwala Amuna Amada nkhawa - ndi Momwe Mungapewere Izi
