Kodi Kulemera Kwabwino Kukula Kwanga ndi M'badwo Wanga Ndi Chiyani?

Zamkati

• Mtundu wathanzi
• Tchati cha BMI
• Nkhani ndi BMI
• Chiuno m'chiuno mpaka m'chiuno
• Chiuno mpaka kutalika
• Mafuta ochuluka thupi
• M'chiuno ndi mawonekedwe a thupi
• Mfundo yofunika

Mtundu wathanzi

Palibe chilinganizo changwiro choti mupeze thupi lanu labwino. M'malo mwake, anthu amakhala athanzi pamiyeso, mawonekedwe, ndi makulidwe osiyanasiyana. Zomwe zili zabwino kwa inu sizingakhale zabwino kwa iwo omwe akuzungulirani. Kutengera zizolowezi zabwino ndikukumbatira thupi lanu kumakutumikirani bwino kuposa kuchuluka kulikonse.

Izi zati, ndibwino kudziwa zomwe zili ndi thanzi labwino kwa inu. Miyeso ina monga chiuno chozungulira ingathandizenso kudziwa zaumoyo. Tili ndi ma chart angapo pansipa omwe angakuthandizeni kudziwa za kulemera kwa thupi kwanu. Koma kumbukirani, palibe izi zomwe ndizabwino.

Mukamayesetsa kukwaniritsa zolinga zaumoyo, nthawi zonse muziyesetsa kugwira ntchito ndi omwe amakupatsani mwayi wodziwa zaumoyo wanu. Dokotala adzaganizira zaka zanu, kugonana, minofu, mafupa, ndi moyo wanu kuti akuthandizeni kudziwa mtundu wanu wathanzi.

Tchati cha BMI

Mndandanda wamagulu anu (BMI) ndi kuwerengera kwakeko kwa thupi lanu, komwe kumagwiritsidwa ntchito kuneneratu kuchuluka kwamafuta anu kutengera msinkhu ndi kulemera kwanu. Manambala a BMI amachokera kutsika mpaka pamwamba ndipo amagwera m'magulu angapo:

• <19: onenepa
• 19 mpaka 24: yachibadwa
• 25 mpaka 29: onenepa kwambiri
• 30 mpaka 39: onenepa
• 40 kapena pamwambapa: kunenepa kwambiri (koopsa)

Kukhala ndi nambala yochuluka ya BMI kumawonjezera chiopsezo chazaumoyo wanu, kuphatikizapo:

• matenda amtima
• kuthamanga kwa magazi
• cholesterol yambiri
• miyala yamtengo wapatali
• mtundu wa 2 shuga
• mavuto opuma
• mitundu ina ya khansa

Mutha pa tsamba la Centers for Disease Control and Prevention.

Pano pali chithunzi cha BMI. Tsatirani izi kuti muwerenge tchati:

1. Pezani kutalika kwanu (mainchesi) kudzanja lamanzere.
2. Sakanizani mzerewu kuti mupeze kulemera kwanu (mapaundi).
3. Sakanizani pamwamba pamwamba pa danga kuti mupeze nambala ya BMI yolingana ndi kutalika kwake.

Mwachitsanzo, BMI ya munthu wamtali mainchesi 67 yolemera mapaundi 153 ndi 24.

Dziwani kuti manambala a BMI pagome ili amachokera 19 mpaka 30. Pa tchati cha BMI chomwe chikuwonetsa manambala opitilira 30, onani.

Nkhani ndi BMI

Ndizothandiza kuti manambala a BMI akhale okhazikika ndipo amapereka magawo azolemera zathanzi. Koma ndi muyeso umodzi wokha ndipo suuza nkhani yonse.

Mwachitsanzo, BMI silingaganizire zaka zanu, kugonana kwanu, kapena minofu yanu, zomwe ndizofunikira pokhudzana ndi kulemera kwanu koyenera.

Achikulire okalamba amakonda kutaya minofu ndi mafupa, motero thupi lawo limakhala lolemera chifukwa cha mafuta. Achinyamata komanso othamanga atha kulemera kwambiri chifukwa cha minofu yolimba komanso mafupa olimba. Izi zitha kusokoneza nambala yanu ya BMI ndikupangitsa kuti isakhale yolondola poneneratu za kuchuluka kwamafuta amthupi.

Zomwezi zimachitikanso kwa azimayi, omwe amakhala ndi mafuta ambiri mthupi, motsutsana ndi amuna, omwe amakhala ndi minofu yambiri. Chifukwa chake, mwamuna ndi mkazi omwe ali ndi kutalika komanso kulemera komweko atenga nambala yofanana ya BMI koma sangakhale ndi mafuta ofanana ndi thupi.

“Tikamakalamba, pokhapokha ngati titachita masewera olimbitsa thupi, timataya minofu yowonda (nthawi zambiri minofu, komanso kulemera kwa mafupa ndi ziwalo) ndikupeza mafuta. Akazi ali ndi mafuta ochulukirapo kuposa amuna. Ngati muli ndi minofu yambiri, BMI yanu imatha kukuwonetsani kuti ndinu onenepa kwambiri kapena onenepa kwambiri, "atero Dr. Naomi Parrella, director director a Center for Weight Loss and Lifestyle Medicine ku Rush University.

Chiuno m'chiuno mpaka m'chiuno

Kupitilira kuchuluka kwa momwe mumalemera, kapangidwe kake ka thupi komanso komwe mumasungira mafuta kumatha kukhala ndi gawo lathanzi paumoyo wanu wonse. Anthu omwe amasunga mafuta ochulukirapo m'chiuno amakhala ndi chiopsezo chowonjezeka cha zovuta zathanzi poyerekeza ndi anthu omwe amasunga mafuta amthupi mchiuno mwawo. Pachifukwa ichi, ndizothandiza kuwerengera kuchuluka kwanu m'chiuno mpaka m'chiuno (WHR).

Momwemo, m'chiuno mwanu muyenera kukhala ndi gawo locheperako kuposa chiuno chanu. Kuchuluka kwa WHR yanu, kumawonjezera chiopsezo pazokhudzana ndi thanzi.

Chiwerengero cha WHR choposa 0.90 mwa amuna ndi 0,85 mwa akazi chimawerengedwa kuti ndi kunenepa kwambiri m'mimba, malinga ndi World Health Organisation (WHO). Munthu akafika pano, amawerengedwa kuti ali ndi chiopsezo chowonjezeka pamavuto azachipatala.

Akatswiri ena amakhulupirira kuti chiŵerengero cha WHR chingakhale cholondola kwambiri kuposa BMI poyesa kuopsa kwa thanzi. A opitilira 15,000 adapeza kuti anthu omwe ali ndi BMI yachibadwa koma WHR yayikulu amatha kufa msanga. Izi zinali zowona makamaka kwa amuna.

Zotsatirazo zikutanthauza kuti bambo yemwe ali ndi BMI yanthawi zonse amatha kulemera kwambiri m'chiuno mwake zomwe zimawonjezera chiopsezo chazaumoyo.

Kafukufukuyu adangopeza kulumikizana pakati pa magawanidwe a WHR ndi kufa koyambirira. Sinafufuze chifukwa chake mafuta owonjezera am'mimba amatha kufa. Kuchuluka kwa WHR kumatha kunena zakufunika kwakanthawi kadyedwe komanso kusintha moyo.

Izi zati, kuchuluka kwa WHR si chida chabwino kwa aliyense, kuphatikiza ana, amayi apakati, ndi anthu omwe ndi achidule poyerekeza.

Chiuno mpaka kutalika

Kuyeza kuchuluka kwanu mpaka m'chiuno ndi njira ina yowonera mafuta ochulukirapo pakati.

Ngati muyeso wanu m'chiuno ndi wopitilira theka la msinkhu wanu, mutha kukhala pachiwopsezo chachikulu cha matenda okhudzana ndi kunenepa kwambiri monga mavuto amtima ndi kufa msanga. Mwachitsanzo, munthu wamtali wa 6 akhoza kukhala ndi chiuno chosakwana mainchesi 36 ndi chiwerengerochi.

Akuluakulu amuna ndi akazi adapeza kuti chiuno-mpaka-kutalika kwake chitha kukhala chisonyezo chabwino cha kunenepa kuposa BMI. Kafufuzidwe kena kofunikira kuti tifananize kuchuluka kwa anthu kuphatikiza kusiyanasiyana kwamisinkhu komanso mitundu.

Mafuta ochuluka thupi

Popeza nkhawa yeniyeni yakulemera kwa thupi ndiyokhudzana ndi kuchuluka kwamafuta amthupi, ndibwino kuyesa kuwerengera kuchuluka kwamafuta anu. Pali njira zosiyanasiyana zochitira izi, koma njira yabwino kwambiri ndikugwirira ntchito ndi dokotala.

Mutha kugwiritsa ntchito zida zapakhomo kuyesa kudziwa kuchuluka kwamafuta anu, koma madotolo ali ndi njira zolondola. Palinso kuwerengera komwe kumagwiritsa ntchito zidziwitso monga BMI yanu ndi zaka zanu kuti mupeze kuchuluka kwamafuta amthupi, koma sizolondola nthawi zonse.

Kumbukirani kuti mafuta pansi pa khungu (omwe amatchedwa mafuta amwana kapena kufewetsa thupi) sizowopsa. Mafuta amthupi ovuta kwambiri amasungidwa mozungulira ziwalo zanu.

Zingayambitse kupanikizika, komwe kumayambitsa kutupa mthupi. Pachifukwa ichi, kuyeza m'chiuno ndi mawonekedwe amthupi atha kukhala zinthu zosavuta komanso zothandiza kutsatira.

M'chiuno ndi mawonekedwe a thupi

Sitikudziwa chifukwa chake, koma kafukufuku akuwonetsa kuti mafuta owonjezera m'mimba ndi owopsa kuposa mafuta omwe amagawidwa mofananira mthupi lonse. Lingaliro lina ndiloti ziwalo zonse zofunika mumtima mwanu zimakhudzidwa ndikupezeka kwamafuta ochulukirapo m'mimba.

Chibadwa chimakhudza komwe ndi momwe anthu amasungira mafuta amthupi. Ngakhale sichinthu chomwe titha kuwongolera, ndibwino kuti tidye moyenera ndikuchita masewera olimbitsa thupi momwe tingathere.

Mwambiri, abambo amatha kukhala ndi mafuta m'thupi mchiuno ndipo amakhala ndi miyezo yapamwamba m'chiuno. Koma azimayi akamakalamba ndipo makamaka atatha kusamba, mahomoni amawapangitsa kuti ayambe kuwonjezera kunenepa m'chiuno.

Pachifukwa ichi, ndibwino kuti muzisamala momwe zovala zanu zikukwanira, m'malo mofufuza sikelo, akutero Parrella. "Kuyeza m'chiuno ndikofunikira kwambiri pofufuza zoopsa."

Mfundo yofunika

Palibe njira yabwino yodziwira kulemera kwanu koyenera, chifukwa zimadalira pazinthu zambiri. Izi sizimangokhala kuchuluka kwamafuta ndi kugawa kwanu, komanso zaka zanu komanso kugonana.

"Kutengera kulemera komwe wina akuyambira, 'zabwino' zitha kukhala ndi matanthauzo ambiri. Kuchepetsa thupi kwa anthu 5 mpaka 10% ndikofunikira pa zamankhwala, ndipo kumatha kusintha ziwopsezo zathanzi, ”akutero a Parrella.

Komanso, zinthu monga kutenga mimba zimatha kupangitsa kuti mafupa anu ndi minofu yanu ikhale yolemetsa komanso yolimba kuti muzitha kulemera. Pazinthu izi, kulemera koyenera kwa inu kumatha kukhala kwakukulu kuposa momwe mukuyembekezera kuwerengera kuchepa kwa minofu ndi mafupa omwe mudapeza.

Ngati mukukhudzidwa ndi thanzi labwino komanso moyo wabwino, lankhulani ndi dokotala wanu za momwe mungayambitsire zakudya ndi masewera olimbitsa thupi.

"Thupi lanu lidzakhazikika kulemera komwe kukuyenera, ngati muli ndi moyo wathanzi," akutero Parrella.