Ngaba Unesisindo Sempilo? Ubunzima bobude ngobude kunye nesondo
Umxholo
- Ndifanele ukulinganisa kangakanani ukuphakama?
- Zeziphi ezinye iindlela zokufumanisa ubunzima obusempilweni?
- Isilinganiselo esinqeni ukuya kwi-hip
- Isinqe-ukuya-ubude
- Ipesenti yamafutha omzimba
- Bobuphi ubunzima obulungele amadoda nabasetyhini?
- Ndibulawula njani ubunzima bam?
- Ukuthatha
Bobuphi ubunzima obufanelekileyo?
Mhlawumbi ukhe uzibuze ngaxesha lithile okanye ongakanani na ukuba ufanele ukulinganisa ntoni Impendulo ayisoloko ilula njengokujonga itshathi.
Ubunzima bakho obufanelekileyo buxhomekeke kwinani lezinto ezahlukeneyo, kubandakanya:
- ukuphakama
- ngesondo
- ukwakheka kwamafutha kunye nezihlunu
- ubungakanani besakhelo
- ezinye izinto
Isalathiso sobunzima bomzimba (i-BMI) yenye yeendlela ezaziwa kakhulu ukubala uluhlu lobunzima obulungileyo. Ukufumana i-BMI yakho ngoku kulula njengokufaka ubude kunye nobunzima bakho kwisibali.
Isiphumo esiphakathi kwe-18.5 kunye ne-24.9 sithetha ukuba ukwinqanaba "eliqhelekileyo" lobunzima bokuphakama kwakho. Ukuba iziphumo zakho zingaphantsi kwe-18.5, uthathwa njengotyebileyo. Phakathi kwama-25 nama-29.9 kuthetha ukuba uthathwa njengotyebileyo. Kwaye ukuba inombolo yakho ingama-30 ukuya kuma-35 okanye ngaphezulu, uthathwa njengotyebileyo.
I-BMI ayisoloko ichanekile, nangona kunjalo, kuba ayiziphenduli ngezinto ezinje ngobungakanani besakhelo kunye nokwenziwa kwemisipha. Funda ukuze ufunde ngakumbi nge-BMI kunye nezinye iindlela zokufumana ubunzima obulungileyo.
Ndifanele ukulinganisa kangakanani ukuphakama?
Le tshathi ilandelayo idwelisa ubunzima kumanqanaba ahlukeneyo e-BMI kubantu abadala kwiindawo ezahlukeneyo.
| Ukuphakama | Ngokwesiqhelo (BMI 18.5-24.9) | Ukutyeba kakhulu (BMI 25-29.9) | Ukutyeba kakhulu (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 |
Ngelixa itshathi ayisoloko iyindlela elungileyo yokufumana ubunzima bakho, isenokuba sisikhokelo esihle.
Ukuba ukuphakama nobungakanani bobunzima bakho abufakwanga apha, uyakufuna ukudibana nesibali. Kodwa yazi ukuba i-BMI ayichanekanga kubantu abangaphandle kwetshathi engentla. (Ngamanye amagama, abantu abade kwaye abafutshane baya kuba ne-BMI enokuthi ingabonakalisi impilo yabo).
I-BMI inayo iingxaki ezithile. Enye into, ayithathi ingqalelo zonke iinguqu ezinokuchaphazela ubunzima bakho obusempilweni.
Umzekelo, abantu abadala abadala bahlala begcina amanqatha amaninzi kunabantu abadala. Abafazi ngokubanzi banamanqatha aphezulu emzimbeni kunamadoda. Iimbaleki zinokuba nemisipha eshinyeneyo enegalelo kubunzima obuphezulu.
Kuyo yonke le mizekelo, inani le-BMI lisenokungabi lolona phawu lubalaseleyo lokuba umntu ukwisisindo esifanelekileyo.
Zeziphi ezinye iindlela zokufumanisa ubunzima obusempilweni?
Zininzi ezinye iindlela onokuzisebenzisa ukujonga ukuba ungakanani ubunzima onokubulinganisa.
Isilinganiselo esinqeni ukuya kwi-hip
Umlinganiselo wesangqa sakho sesinqe kunye nokujikeleza kwe-hip kudala oko kubizwa ngokuba ngumlinganiselo wakho we-waist-to-hip (WHR). Eli nani likubonisa ukuba amanqatha akho amaninzi kangakanani agcinwe kumzimba wakho osezantsi, obandakanya isinqe sakho, amanqe, kunye neempundu.
Ugqirha wakho unokukunceda ufumane i-WHR yakho. Ukuba ungathanda ukuyenza ekhaya ngokwakho, landela le miyalelo:
- Yima uphefumle ngesiqhelo. Emva koko phefumlela ngaphandle kwaye usebenzise itheyiphu yokulinganisa ukulinganisa iisentimitha ezinqeni zakho zendalo, elilelona candelo lincinci lingaphezulu kwesisu sakho. Eli nani lisisijikelezo sesinqe sakho.
- Emva koko thabatha iteyiphu yakho kwaye ulinganise malunga neyona ndawo inkulu kakhulu esinqeni sakho nasezimpundu. Eli nani lisisiqalo somlenze wakho.
- Yahlula isangqa sakho esinqeni ngomjikelezo wakho we-hip ukuze ufumane i-WHR yakho.
Umlinganiselo osempilweni wabasetyhini yi-0.85 okanye ngaphantsi. Kwamadoda, ngu-0.9 okanye ngaphantsi. I-WHR ephezulu kune-1 inokubonisa ukwanda kwesifo sentliziyo kunye neemeko ezinxulumene nazo kokubini abesilisa nabasetyhini.
Le tshathi ibonelela ngolwazi ngakumbi malunga nendlela yokufunda i-WHR yakho:
| Umngcipheko wezempilo | Abafazi | Amadoda |
| isezantsi | 0.80 okanye ngaphantsi | 0.95 okanye ngaphantsi |
| ngcathu | 0.81 ukuya ku-0.85 | 0.96 ukuya ku-1.0 |
| phezulu | .86 okanye ngaphezulu | 1.0 okanye ngaphezulu |
Le ndlela ineengxaki zayo, ngokunjalo. Akusoloko kulula ukurekhoda eyona milinganiselo ichanekileyo, ngakumbi ukuba uyazilinganisa.
Ukwakhiwa komzimba kuyahluka ngezizathu ezininzi. Unokuba unokufunda okutsaliweyo ukuba unemithambo, umzekelo.
Kukho abantu abangayi kufumana ziphumo zichanekileyo nge-WHR. Oku kubandakanya abantu abafutshane kune-5-inyawo ubude okanye abane-BMI ye-35 okanye ngaphezulu. Le ndlela nayo ayikhuthazwa kubantwana.
Isinqe-ukuya-ubude
Amafutha ajikeleze i-midsection inokuba sesinye sezibonakaliso ezinkulu zempilo yakho. Umlinganiselo wesinqe ukuya kubude (WHtR) uhlala usetyenziselwa ukuvavanya umngcipheko wezifo zentliziyo kunye nokufa.
Ukubala i-WHtR yakho, thabatha isinqe sesinqe sakho kwii-intshi kwaye usabe ngokwahlula kwakho ngobude nge-intshi. Ukuba isilinganiselo sakho esinqeni silingana ngaphantsi kwesiqingatha sokuphakama kwakho, uhlala kwindawo efanelekileyo.
Unokuthelekisa iziphumo zakho nale tshathi:
| Uluhlu lwe-WHtR | Ukutyeba | Ubunzima Healthy | Ukutyeba kakhulu | Utyebe kakhulu |
| abantu ababhinqileyo | ngaphantsi kwe-42% | 42%–48% | 49%–57% | enkulu kune-58% |
| abesilisa | ngaphantsi kwe-43% | 43%–52% | 53%–62% | enkulu kune-63% |
Ipesenti yamafutha omzimba
Ubunzima bakho ayisiyiyo kuphela isalathi sokuba unamafutha kangakanani emzimbeni wakho. Kuxhomekeka kuhlobo lokuphila, ukutya, kunye nemisebenzi oyenzayo, umzimba wakho uya kuba nolwakhiwo olwahlukileyo.
Imisipha kunye namanqatha anobunzima obahlukeneyo. Umntu wezemidlalo unokufumana i-BMI engachanekanga ukuba umzimba wakhe wenziwe ikakhulu sisihlunu kuba oko kuya kubangela ukuba babenobunzima obungaphezulu. Ke umlinganiso wamafutha omzimba unokusebenza ngakumbi.
Ukufumana ipesenti yamafutha omzimba, unokundwendwela ugqirha wakho okanye umqeqeshi wakho, okanye usebenzise ikhalityhuleyitha ekwi-intanethi. Imilinganiselo oya kuyidinga ibandakanya ubude bakho, ubunzima, isinqe kunye nokujikeleza kwesinqe, kunye nokujikeleza kwesangqa kunye nengalo yangaphambili.
Kukho izixhobo ezizodwa zokunceda ukumisela ipesenti yamafutha omzimba wakho. Abanye abantu banokusebenzisa isixhobo esibizwa ngokuba ziicalipers ukucofa amanqatha kwiindawo ezithile zomzimba kunye nokulinganisa inani lamafutha. Izinzwa ezithile kunye nezikali zinokuthumela i-current emzimbeni ukuze zifundwe.
Ukufuduswa kwamanzi, apho ufaka umzimba wakho kwitanki lamanzi, yeyona ndlela ichanekileyo yokufumana ipesenti yamafutha omzimba wakho. Nangona kunjalo, kuyabiza, kwaye kufuneka undwendwele ilebhu ekhethekileyo ukuze uyenze.
Nje ukuba uyazi ipesenti yomzimba wakho, ungathelekisa nale tshathi, ebonisa amanqanaba asempilweni ngokwesini nangobudala:
| Ubudala | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Abafazi | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Amadoda | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Ngayo yonke imilinganiselo efunekayo ukubala ipesenti yomzimba wakho, kunokuba nzima ukufumana inani elichanekileyo ekhaya. Ngaphandle kokuba uqeqeshelwe ukusebenzisa izixhobo zokukhusela ulusu, kungangcono ushiye le ndlela ingcali.
Bobuphi ubunzima obulungele amadoda nabasetyhini?
Usenokuba uqaphele ukuba iipesenti zomzimba ezifanelekileyo ziyahluka kumadoda nabasetyhini. Kungenxa yokuba abantu basetyhini banamanqatha amaninzi emzimbeni kunamadoda.
Amafutha asasazwa ngokwahlukileyo emzimbeni, kuba abantu basetyhini bahlala begcina kakhulu esinqeni, emathangeni nasezimpundu. Kwabasetyhini, kuthathwa ngokuba kusempilweni ukuba namafutha omzimba aphakathi kwama-21 nama-24 epesenti. Kumadoda, iipesenti ezili-14 ukuya kwezili-17 kuluhlu oluphilileyo ngokubanzi.
Oososayensi abazi ukuba kutheni abantu ababhinqileyo begcina amanqatha amaninzi kunamadoda. Abanye bakholelwa ukuba inento yokwenza nomxube wamahomoni, iihormone receptors, kunye ne-enzyme egxile kuyo.
Ndibulawula njani ubunzima bam?
Akukho pilisi yomlingo, ukutya okuyimfihlo, okanye isicwangciso somsebenzi esikhethekileyo esiya kukunceda ugcine ubunzima bakho. Endaweni yokugcina imikhwa esempilweni sisitshixo sokuhlala kubunzima obunempilo.
Ukuba ungathanda ukunciphisa umzimba, cinga ngokwenza idinga nogqirha wakho ukwenza isicwangciso.
Unokuzama ezi ndlela:
- Yitya ukutya okusempilweni, ukutya okugcweleyo. Iziqhamo kunye nemifuno, ubisi olunamafutha asezantsi, iiprotein ezingacacanga, ukutya okuziinkozo kunye namandongomane lukhetho olufanelekileyo. Ngokwesiqhelo uya kukufumana oku kutya ecaleni komjikelezo wevenkile yokutya.
- Yenza umthambo rhoqo. Kwiveki nganye, jolisa ukufumana imizuzu eli-150 yokwenza umthambo omodareyitha, njengokuhamba, okanye imizuzu engama-75 yomsebenzi omelele ngakumbi, njengokubaleka.
- Gcina idayari yokutya ukulandelela iikhalori. Ukutshisa iikhalori ezininzi kunokuba uthatha isisitshixo ekulahlekeni kwesisindo. Ungaphawula ukuba utya ungacinganga xa ubukele umabonwakude okanye usitya izixa ezikhulu kakhulu ngelixa ukwiivenkile zokutyela. Idayari iya kukunceda uqaphele ezi patheni.
- Fumana inkxaso kubahlobo, kusapho, nakweminye imithombo. Overeaters Anonymous liqela lenkxaso kubantu abanengxaki yokutya njengokutya okunyanzelekileyo, ianorexia, umlutha wokutya, ibulimia, nokunye okuninzi.
Ukuthatha
Zininzi iindlela ezahlukeneyo zokubala ubunzima bakho obufanelekileyo. Uninzi lwazo lunomda wempazamo, ngakumbi xa lwenziwe ekhaya.
Ukuba unenkxalabo malunga nobunzima bakho, cinga ukutyelela ugqirha wakho ukuze uhlolwe ngokomzimba. Ugqirha wakho unokukunceda ukuba wenze isicwangciso sokulahla okanye sokutyeba.
Ukutya kakuhle kunye nokuhambisa umzimba wakho ngeendlela ezilula zokuqalisa uhambo lwakho ukuya kumzimba osempilweni namhlanje.
Funda eli nqaku ngeSpanish.
Jonga
UCamila Mendes Uqhwabela izandla amazwi angaphandle ngokumela imizimba yokwenyani kwiintengiso zabo