Yintoni umndilili wobunzima kwabafazi?
Umxholo
- AmaMelika athelekiswa njani nehlabathi liphela?
- Amanqanaba obunzima amiselwe njani?
- Luphi ubudlelwane phakathi kobunzima nokuphakama?
- Zeziphi ezinye iindlela zokumisela ukwakheka komzimba wakho?
- Isilinganiselo esinqeni ukuya kwi-hip
- Ungabulawula njani ubunzima bakho?
- Nciphisa ubungakanani besabelo sakho
- Zama ukulinda ixeshana
- Yitya rhoqo
- Munch kwifayibha engaphezulu
- Fumana ukuhamba
- Sela amanye amanzi
- Yintoni i-takeaway?
Ngaba ulinganisa kangakanani umfazi ophakathi waseMelika?
Umfazi ophakathi waseMelika oneminyaka engama-20 ubudala nangaphezulu unobunzima kwaye umi kwii-intshi ezingama-63.7 (phantse iinyawo ezintlanu, ii-intshi ezine) ubude.
Kwaye umndilili wesinqe senqanaba? Ziyi-intshi ezingama-38.6.
La manani anokuthi okanye angothusi kuwe. Ixele ukuba iipesenti ezingama-39.8 zabantu abadala eUnited States batyebile, ngokusekwe kwidatha ngo-2016.
Kubafazi, oku kulandelayo:
| Iqela lobudala (iminyaka) | Ipesenti ithathwa njengokutyeba kakhulu okanye ukutyeba kakhulu | Ipesenti ithathwa njengokutyeba kakhulu |
| 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 nangaphezulu | 67.4 | 32.7 |
Ukusukela ngo-2016, i:
| Iqela leminyaka (iminyaka) | Ubungakanani bomyinge (iiponti) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 nangaphezulu | 166.5 |
AmaMelika athelekiswa njani nehlabathi liphela?
Abantu eMntla Melika banesisindo esiphezulu somzimba emhlabeni, ngokutsho ko-2012. Ngaphezulu kweepesenti ezingama-70 zabemi abawela kwizigaba zokutyeba kakhulu ukutyeba.
Abantu baseAsia, kwelinye icala, banobunzima bomzimba obusezantsi. Ngokukodwa, i-avareji yomzimba ubunzima index (BMI) for Japan in 2005 was just 22.9. Xa kuthelekiswa, umndilili we-BMI e-United States ibingama-28.7.
Ukuba ufuna enye indlela yokuyijonga, itoni enye ubunzima bomzimba imele abantu abadala abali-12 baseMntla Melika. EAsia, itoni enye imele abantu abadala abali-17.
Ipesenti yabantu kwihlabathi liphela abaqwalaselwe njengobunzima kakhulu zidweliswe apha ngezantsi:
| Ummandla | Ipesenti ithathwa njengobunzima |
| Asiya | 24.2 |
| IYurophu | 55.6 |
| Afrika | 28.9 |
| ILatin America kunye neCaribbean | 57.9 |
| amantla Emelika | 73.9 |
| IOceania | 63.3 |
| Kwihlabathi | 34.7 |
Amanqanaba obunzima amiselwe njani?
Ukuphakama kwakho, isini, kunye nokwakheka kwamafutha kunye nezihlunu zonke izinto kubunzima bakho obufanelekileyo. Kukho izixhobo ezahlukeneyo zokukunceda ufumane inombolo yakho. I-BMI, esinye sezixhobo ezithandwa kakhulu, isebenzisa ifomula ebandakanya ukuphakama nobunzima bakho.
Ukubala i-BMI yakho, hlula ubunzima bakho ngeeponti ngobude bakho ngeesentimitha eziphindwe kabini. Emva koko phinda isiphumo ngo-703. Ungayifaka le ngcaciso kwi.
Nje ukuba uyazi i-BMI yakho, unokumisela apho iwela khona:
- Ukutyeba: Nantoni na engaphantsi kwe-18.5
- Isempilweni: Nantoni na phakathi kwe-18.5 kunye ne-24.9
- Ukutyeba kakhulu: Nantoni na phakathi kwama-25.0 nama-29.9
- Utyebe kakhulu: nantoni na engaphezulu kwama-30.0
Nangona le ndlela ibonelela ngesiqalo esihle, i-BMI yakho isenokungasoloko ingumlinganiso ochanekileyo wesisindo sakho esifanelekileyo. Ngoba? Ibuyela umva kwizinto ezinje ngobungakanani besakhelo, ukwakheka kwezihlunu, kunye nobudala bakho.
Iimbaleki, umzekelo, zinokuba nobunzima ngakumbi ngenxa yobunzima obuphezulu bemisipha kwaye zifumane iziphumo zokutyeba kakhulu. Abantu abadala, kwelinye icala, bathambekele ekugcineni amanqatha amaninzi kunabantu abadala.
Kubalulekile ukuba uqaphele ukuba i-BMI yayo inikwe njengepesenti. Ukuphakama kwawo kunye nobunzima buhlala butshintsha. Ngenxa yoko, kuluncedo kakhulu ukujonga ii-BMIs zabo kubudlelwane nee-BMIs zabanye abantwana abalinganayo ngokwesini.
Umzekelo, intombazana eneminyaka eli-13 ubudala enobude obuziimitha ezintlanu kwaye inobunzima obuziikhilogram ezili-100 ine-BMI ye-19.5. Nangona kunjalo, i-BMI yakhe iya kuchazwa njenge "kwiipesenti ezingama-60" zamantombazana aneminyaka eli-13 ubudala. Oku kuthetha ukuba ubunzima bakhe bungaphezulu kobepesenti ezingama-60 zontanga yakhe, bebeka kuluhlu olusempilweni.
Luphi ubudlelwane phakathi kobunzima nokuphakama?
Ngaphandle kwemida yayo, i-BMI yakho inokuba yindawo efanelekileyo yokuqala xa ujonga impilo yakho iphela. Ukubona apho i-BMI yakho iwela khona, jonga kule tshathi ukufumana ubunzima bakho obude ngokobude.
| Ukuphakama ngeenyawo kunye nee-intshi | Ubunzima obuphilileyo ngeepawundi (okanye i-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 |
Zeziphi ezinye iindlela zokumisela ukwakheka komzimba wakho?
Ukufumana elona nyathelo lichanekileyo nokuba unesisindo esifanelekileyo, unokucinga ngokundwendwela ugqirha wakho ukuze ufumane iimvavanyo ezizodwa, ezinje:
- Uvavanyo lokuqina kwesikhumba, olusebenzisa ubukhulu becala abakhweli (ezi zinokwenziwa ngabaqeqeshi babodwa)
- i-densitometry, esebenzisa ubunzima obuphantsi kwamanzi
- Uhlalutyo lwe-impedance ye-bioelectrical (BIA), esebenzisa isixhobo ukulinganisa ukuhamba kombane okwangoku emzimbeni
Umbutho womzimba waseMelika kwiKhansile yokuZilolonga (i-ACE) isebenzisa le nkqubo yokuhlela ilandelayo yepesenti yamafutha omzimba omfazi:
| Ukwahlulahlula | Ipesenti yamafutha omzimba (%) |
| Iimbaleki | 14–20 |
| Ukomelela | 21–24 |
| Yamkelekile / Umndilili | 25–31 |
| Utyebe kakhulu | 32 nangaphezulu |
Isilinganiselo esinqeni ukuya kwi-hip
Umyinge wakho okhalweni ukuya esinqeni yenye into ebonisa ukuba awukho kwisisindo esifanelekileyo. Ukubala lo mlinganiselo, kuya kufuneka uqale uthathe imilinganiselo yakho esinqeni sendalo nakwindawo ebanzi yomzimba wakho osezantsi.
Ngokwe-World Health Organisation (i-WHO), abasetyhini kufuneka babe nobuninzi be-hip-ratio ye-0.85.
Isilinganiselo esinqeni ukuya esinqeni ngaphezulu kwe-1.0 sibeka abasetyhini emngciphekweni weemeko zempilo ezinxulumene namafutha e-visceral, okanye amanqatha esisu. Ezi meko zibandakanya umhlaza wamabele, isifo sentliziyo, ukubetha, kunye nohlobo lwesibini lweswekile.
Umyinge okhalweni ukuya okhalweni isenokungabi yeyona metric ichanekileyo kwezinye iiseti zabantu, kubandakanya abantwana kunye nabantu abane-BMI ngaphezulu kwama-35.
Ungabulawula njani ubunzima bakho?
Ukugcina ubunzima bakho kuluhlu olusempilweni kunokuthatha umsebenzi onzima, kodwa kufanelekile ngomzamo. Ayizukuziva kuphela okusemandleni akho, kodwa uya kuthintela iimeko zonyango eziboshwe kukutyeba.
Ziquka:
- igazi elonyukayo
- Umthambo isifo (CAD)
- uhlobo lwe-2 yeswekile
- isifo sentliziyo
Cinga ngokuthatha le ngcebiso ingezantsi ukuba ufuna ukunciphisa iiponti ezimbalwa ukufikelela kubunzima bakho obufanelekileyo. La manyathelo aphambili anokukunceda ufike apho.
Nciphisa ubungakanani besabelo sakho
Ikota yesitya sakho kufuneka ibe nenxalenye yesundu yeprotheni ebuthathaka, enje nge-salmon okanye ibele lenkukhu. Enye ikota yeplate yakho kufuneka ibambe inqindi elilinganayo lenqolowa, efana nerayisi emdaka okanye iquinoa. Isiqingatha sokugqibela setafile yakho kufuneka sifakwe imifuno, enje nge-kale, i-broccoli, kunye neentsimbi.
Zama ukulinda ixeshana
Ukuba usalambile emva kokuba ugqibe isidlo sakho sonke, linda imizuzu engama-20 ngaphambi kokuba umbe kolu luncedo lwesibini. Nangona kunjalo, zama ukutya iziqhamo kunye nemifuno emitsha ngaphambi kokufikelela kwiidessert.
Yitya rhoqo
Yitya isidlo sakusasa kwaye sukutsiba izidlo. Umzimba wakho ufuna isondlo esingaguquguqukiyo imini yonke ukuze usebenze kakuhle. Ngaphandle kwamafutha afanelekileyo, awuyi kuziva kakuhle kwaye umzimba wakho awuyi kusebenza ngokufanelekileyo.
Munch kwifayibha engaphezulu
Abasetyhini kufuneka bathathe i-21 ukuya kwi-25 yeegramu zentsinga yonke imihla. Ukuba unengxaki kule ndawo, yongeza ukutya okunje ngesonka seenkozo kunye neenkozo ekudleni kwakho. Iipasta zengqolowa, irayisi kunye neembotyi zezinye iindlela ezilungileyo. Uluvo apha kukuba ifayibha ikugcwalisa ngokukhawuleza, ekugqibeleni ithintele ukutya kwakho.
Fumana ukuhamba
Okwangoku yimizuzu eyi-150 ngeveki yokuziqhelanisa nomsebenzi, njengokuhamba okanye iyoga, okanye imizuzu engama-75 ngeveki yomsebenzi onamandla, njengokubaleka okanye ukukhwela ibhayisikile.
Sela amanye amanzi
Abasetyhini kufuneka bafumane i-11.5 yeekomityi zamanzi ngosuku ngalunye. Amanzi angcono kwaye aphantsi kweekhalori, kodwa nasiphi na isiselo-kubandakanya iti, ikofu kunye namanzi aqaqambileyo- kubalwa kusukelo lwakho lwemihla ngemihla.
Yintoni i-takeaway?
Ubunzima bodwa abuxeleli ukuba uphilile kangakanani. Ukutya kakuhle, ukwenza umthambo, ukuhlala unamanzi, kunye nokulala kakuhle zonke izinto zibalulekile, nokuba ungakanani na.
Ukuba ufuna ukuphalaza iipawundi ezimbalwa, qala ngokumisela injongo eyiyo nogqirha wakho okanye ngokumisela i-BMI efanelekileyo okanye ubunzima besakhelo sakho. Ukusuka apho, yenza isicwangciso ngoncedo lukagqirha wakho okanye ugqirha wezidlo kwaye usete iinjongo onokusebenzela kuzo.
Funda Namhlanje
Yintoni enokuba isidoda esityebileyo kunye nokwenza
