Umlinganiso wesangqa sentamo: yeyantoni kwaye uyilinganise njani
Umxholo
Inqanaba lomjikelezo wentamo lingasetyenziselwa ukuvavanya ukuba ngaba kukho umngcipheko owandayo wokukhula kwezifo ezifana noxinzelelo lwegazi, isifo seswekile, okanye ukutyeba, umzekelo.
Intamo ibanzi kubantu abatyebe ngokugqithiseleyo, kuba amanqatha nawo aqokelelwe kuloo mmandla. Ukulinganisa intamo yindlela elungileyo yokufumanisa ukuba uphakathi kobunzima obufanelekileyo kuba ilula kwaye iyasebenza, ineziphumo ezinokuthenjwa, ukuthatha ithuba ngokunxulumene nomlinganiso wesinqe kunye nesinqe esinokunika iziphumo eziguqulweyo, xa kukho isisu esiswini, iintshukumo zokuphefumla okanye umntu uzama ukusinciphisa isisu ukuze sikhangeleke sincinci, umzekelo.
Ukongeza kuvavanyo lobungakanani bentamo, kuyimfuneko ukuvavanya ezinye iiparameter ezinje nge-BMI, ukuqinisekisa ukuba umntu utyebe nyani, ukongeza ekuhloleni amaxabiso e-cholesterol kunye ne-triglyceride kuvavanyo lwegazi, kunye Indlela yokuphila yomntu ngamnye, ukwenza ukuba iziphumo zithembeke ngakumbi.
Ulinganisa njani ujikelezo lwentamo
Ukulinganisa ubungakanani bentamo, yima udlulise itheyiphu yokulinganisa entanyeni, uyibeke kanye embindini wentamo.
Umlinganiso ofanelekileyo wesangqa sentamo ukuya kuthi ga kwi-37 cm yamadoda ukuya kuthi ga kwi-34 cm yabasetyhini. Xa amadoda engaphantsi kwe-39.5 cm kunye nabasetyhini bengaphantsi kwe-36.5 cm, bathathwa njengabanomngcipheko ophantsi wokugula sisifo sentliziyo okanye ukuphazamiseka kokujikeleza kwegazi, kodwa ngokubanzi amanyathelo amakhulu kunalawo abonakalayo kubantu abane-BMI engaphezulu kwe-30, ethi ibonisa ukutyeba.
Yintoni omele uyenze xa umlinganiso ungaphezulu kokufanelekileyo
Xa indoda ingaphezulu kwama-37 cm, kwaye umfazi ungaphezulu kwama-34 cm entanyeni, kunyanzelekile ukuba unyuse imithambo, ukubheja kwimithambo yentliziyo efana nokuhamba, ukubaleka nokuqubha, kunye nokutya ukutya, ukunciphisa ukusetyenziswa kweswekile imihla ngemihla, amafutha kwaye ngenxa yoko, iikhalori.
Ingcali yezondlo iya kuba nakho ukubonisa ukutya onokukutya okanye ungabinakho ukukutya, kodwa ezinye zazo zezi:
| OKO UNOKUKUDLA / UKUSELA | Yintoni ongayityiyo / ongayiselanga |
| amanzi, amanzi ecoconut, amanzi anencasa kunye nejusi yeziqhamo zendalo ezingenaswekile | isoda, ijusi ephucukileyo, iziselo ezineswekile |
| imifuno kunye nemifuno, ekrwada okanye ephekwe emanzini anetyiwa okanye egalelwe isixa esincinci seoyile | iitshiphusi zeetapile okanye enye imifuno enesonka okanye eqhotsiweyo okanye imifuno |
| inyama ecekeceke njenge ntlanzi, ibele lenkukhu, ibele le-turkey, umvundla | inyama ezinamafutha ezinjenge cod, ityhuna, umlenze wenkukhu okanye iturkey, iturkey okanye amaphiko enkukhu |
| irayisi emdaka okanye irayisi eneenkozo okanye iimbewu | irayisi emhlophe ecacileyo |
| iziqhamo zeswekile esezantsi, kunye ne-peel kunye ne-pomace enjengeorenji, ipapaya, istrawberry | iziqhamo eziswiti kakhulu nezicekeceke ezinje ngeediliya, iipesika kwisiraphu, zonke iintlobo zeelekese ezinjengepudding, quindim, ice cream, queijadinha, itshokholethi, iikeyiki, iilekese |
Ngokubhekisele ekuzilolongeni, kufuneka uzilolonge ubuncinci amaxesha ama-3 ngeveki ukwenza umthambo onokutshisa amanqatha. Ungaqala ngokuhamba ngeyure e-1 mihla le, kodwa amandla omthambo kufuneka aqhubele phambili inyanga nenyanga, esiya esiba namandla ngakumbi, ukuze utshise amanqatha. Ukuzivocavoca umzimba njengoqeqesho lobunzima kubalulekile ngoba kuyanceda ukwenza izihlunu ezingaphezulu eziza kudla amandla amaninzi, ukuququzelela ukutshiswa kwamafutha.
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