BMI: ndi chiyani, momwe mungawerengere ndi kuwonetsa tebulo

Zamkati

• Momwe mungawerengere BMI
• Tebulo la Zotsatira za BMI
• Momwe mungakulitsire zotsatira za BMI
• 1. Zoyenera kuchita kuti muchepetse BMI
• 2. Zoyenera kuchita kuti muwonjezere BMI
• Nthawi yosati muwerenge BMI
• Chifukwa chake kuli kofunika kukhala m'gulu loyenera

BMI ndichidule cha Body Mass Index, chomwe ndi kuwerengetsa komwe kumagwiritsidwa ntchito kuwunika ngati munthu ali ndi kulemera kokwanira poyerekeza ndi kutalika. Chifukwa chake, kutengera kufunikira kwa zotsatira za BMI, munthuyo amatha kudziwa ngati ali ndi kulemera koyenera, pamwambapa kapena pansi pa kulemera komwe angafune.

Kukhala ndi kulemera koyenera ndikofunikira chifukwa kukhala wocheperako kapena wocheperako kumatha kukhudza thanzi kwambiri, kukulitsa chiwopsezo cha matenda monga kuperewera kwa zakudya m'thupi mukakhala wonenepa, komanso kupwetekedwa mtima kapena matenda amtima, mukakhala onenepa kwambiri. Chifukwa chake, ndizofala kwa madotolo, manesi ndi akatswiri azakudya kuti awunike BMI ya munthuyo pakufunsidwa pafupipafupi kuti aone ngati angathe matenda omwe munthuyo angakhale nawo kale.

Momwe mungawerengere BMI

Kuwerengera kwa BMI kuyenera kuchitidwa pogwiritsa ntchito masamu otsatirawa: Kulemera ÷ (kutalika x kutalika). Koma mutha kupezanso ngati mungakwanitse kugwiritsa ntchito makina athu ochezera a pa intaneti, pongolowa pazambiri:

Njirayi ndiyabwino kuwerengera kulemera kwa achikulire athanzi. Kuphatikiza apo, kuwerengera chiuno mpaka m'chiuno kungagwiritsidwenso ntchito kuwunika kuwopsa kokhala ndi matenda amtima, monga matenda ashuga komanso matenda amtima. Onani momwe mungawerengere apa.

Tebulo la Zotsatira za BMI

Zotsatira zilizonse za BMI ziyenera kuyesedwa ndi akatswiri azaumoyo. Komabe, tebulo lotsatirali likuwonetsa zotsatira za BMI, malinga ndi World Health Organisation, yomwe ili ndi BMI pakati pa 18.5 ndi 24.9 yoyimira kulemera koyenera komanso chiopsezo chochepa kwambiri cha matenda ena.

Omwe alibe kulemera koyenera ayenera kusintha zakudya ndi masewera olimbitsa thupi kuti akwaniritse kulemera kwawo koyenera msinkhu wawo.

Mukakhala onenepa kwambiri, muyenera kuwonjezera zomwe mumadya zakudya zopatsa thanzi kuti thupi lanu likhale ndi zomwe limadziteteza ku matenda. Omwe ali onenepa kwambiri ayenera kudya ma calories ochepa ndikuchita masewera olimbitsa thupi kuti athetse malo ogulitsa mafuta, zomwe zimawonjezera chiopsezo cha matenda amtima.

Momwe mungakulitsire zotsatira za BMI

Zotsatira za BMI sizabwino, pamakhala zodzitetezera, makamaka ndi chakudya, zomwe zingathandize kukwaniritsa kufunika kwake:

1. Zoyenera kuchita kuti muchepetse BMI

Ngati zotsatira za BMI zili pamwamba pazoyenera ndipo munthuyo sali wamisala kwambiri, kapena wothamanga, zitha kuwonetsa kuti ndikofunikira kuti muchepetse kunenepa, kuchotsa kudzikundikira kwamafuta, komwe kumathandizira kulemera kwakukulu. Pachifukwachi, munthu ayenera kudya zakudya zokhala ndi mavitamini ndi michere yambiri, kusamalira kuchepetsa kudya kwa mafakitale komanso mafuta ambiri, monga makeke, makeke, ma cookie odzaza ndi zokhwasula-khwasula.

Kuti zotsatira zitheke mwachangu, ndibwino kuti muzichita masewera olimbitsa thupi kuti muwonjezere zomwe zimagwiritsidwa ntchito ndi caloric ndikuwonjezera kagayidwe kake. Kugwiritsa ntchito tiyi wachilengedwe ndi zowonjezera kumatha kukhala cholimbikitsira kukuthandizani kuti muchepetse thupi mwachangu komanso athanzi, osakhala ndi njala. Zitsanzo zina ndi tiyi wa hibiscus kapena tiyi wa ginger wokhala ndi sinamoni, koma katswiri wazakudya akhoza kulimbikitsa ena omwe ali oyenera zosowa za munthu aliyense.

Onani zambiri zamaphunzitsidwe azakudya kuti muchepetse kunenepa moyenera.

2. Zoyenera kuchita kuti muwonjezere BMI

Ngati zotsatira za BMI zili zosakwanira, chomwe chiyenera kuchitidwa ndikuwonjezera kudya zakudya zokhala ndi mavitamini ndi michere yabwino, koma osalakwitsa kudya zakudya zopangidwa ndi mafuta ambiri. Pizza, zakudya zokazinga, agalu otentha ndi ma hamburger sizabwino kwambiri kwa iwo omwe amafunika kuwonjezera kulemera kwawo munjira yathanzi, chifukwa mafuta amtunduwu amatha kudziunjikira mkati mwa mitsempha, ndikuwonjezera chiopsezo cha matenda amtima.

Onani maupangiri 6 onenepa komanso onenepa kwambiri.

Nthawi yosati muwerenge BMI

Ngakhale BMI imagwiritsidwa ntchito kwambiri kuwunika ngati munthuyo ndi wonenepa kwambiri kapena ayi, njirayi ili ndi zolakwika zina, motero, tikulimbikitsidwa kuti kuwonjezera pa iyo, gwiritsani ntchito njira zina zodziwira kuti muwone ngati munthuyo alidi pamwambapa kapena pansi pa kulemera kwenikweni , monga kuyeza mafuta, mwachitsanzo.

Chifukwa chake, BMI siyomwe ili yoyenera kuyeza kulemera kwake mu:

• Ochita masewera olimbitsa thupi komanso ovuta kwambiri: chifukwa siliganizira kulemera kwa minofuyo. Poterepa, kuyeza khosi ndiye njira yabwinoko.
• Okalamba: chifukwa zilibe kanthu kuchepetsa masoka kuchepetsa minofu pa mibadwo imeneyi;
• Pakati pa mimba: chifukwa sizimaganizira za kukula kwa mwana.

Kuphatikiza apo, imatsutsana pakakhala vuto la kuperewera kwa zakudya m'thupi, ma ascites, edema komanso odwala omwe ali pakama.

Katswiri wazakudya amatha kuwerengera moyenera kuti awone kulemera kwanu komanso kuchuluka kwa zomwe muyenera kuvala kapena kuchepetsa thupi, poganizira zaumoyo wanu.

Chifukwa chake kuli kofunika kukhala m'gulu loyenera

Ndikofunika kukhala ndi kulemera koyenera chifukwa cholemera choyenera chimagwirizana kwambiri ndi thanzi la munthu.

Kukhala ndi mafuta ochepa m'thupi ndikofunikira kotero kuti pakhale mphamvu zosungira kuti munthu akamadwala, azikhala ndi nthawi yochira. Komabe, mafuta ochulukirapo amasonkhana m'chiwindi, m'chiuno komanso mkati mwa mitsempha yomwe imapangitsa kuti magazi azidutsa, ndipo izi zimawonjezera chiopsezo cha matenda amtima.

Chifukwa chake, kukhala wolemera bwino ndikofunikira pakukula kwa thanzi, kupewa matenda amtima komanso kukulitsa moyo. Chifukwa chake, omwe ali onenepa ayenera kuwonjezera kuchuluka kwa minofu kuti awonjezere kunenepa munjira yathanzi komanso omwe ali onenepa kwambiri, ayenera kuwotcha mafuta kuti akhale ndi thanzi.

Fufuzani ngati mwanayo ali ndi kulemera koyenera komanso momwe mungamufikitsire polemera apa podina apa.