Ubala njani ubunzima obufanelekileyo bokuphakama
Umxholo
- Isikali sokubala esifanelekileyo
- Itafile yobunzima kubantwana
- Indlela yokufikelela kubunzima obufanelekileyo
- 1. Ukuba utyebile
- 2. Ukuba ungaphantsi komzimba
Ubunzima obulungileyo bubunzima ekufuneka umntu enabo ukuphakama, nto leyo ebalulekileyo ukunqanda iingxaki ezinje ngokutyeba kakhulu, uxinzelelo lwegazi kunye neswekile okanye ukungondleki, xa umntu etyebe kakhulu. Ukubala ubunzima obufanelekileyo kufuneka kubalwe i-Body Mass Index (BMI), ethathela ingqalelo ubudala, ubunzima kunye nokuphakama.
Kubalulekile ukukhankanya ukuba i-BMI ayithathi ngqalelo isixa samanqatha, isihlunu okanye amanzi anawo umntu, ukubhekisa kuphela kubunzima bokuphakama komntu.Ke ngoko, ukuba umntu unobunzima obuninzi bemisipha okanye ugcina amanzi, ubunzima obulungileyo bubonisa ukuba i-BMI isenokungabi yeyona ifanelekileyo, iyimfuneko, kwezi meko, ukwenza uvavanyo lwesondlo.
Isikali sokubala esifanelekileyo
Ukubala ubunzima obufanelekileyo kubantu abadala, sebenzisa ikhaltyhuleyitha ngokufaka idatha yakho engezantsi:
Ubunzima obufanelekileyo luqikelelo lokuba umntu angalinganisa kangakanani ukuphakama kwakhe, nangona kunjalo kukho ezinye izinto ezibalulekileyo ekufuneka zithathelwe ingqalelo, njengamafutha, izihlunu namanzi, ukumisela ukuba bungakanani ubunzima obufanelekileyo.
Ukuba kukho ukuthandabuza malunga nobunzima, eyona nto ifanelekileyo kukuya kwisondlo ukuze kwenziwe uvavanyo olupheleleyo lwesondlo, kuba kolu vavanyo kunokwenzeka ukuba kuthathelwe ingqalelo imvelaphi kunye nokulinganisa ipesenti yamafutha, izihlunu, umsebenzi phakathi kwabanye.
Nangona kunjalo, ukuba ufuna ukubala ubunzima obulungileyo bomntwana okanye abakwishumi elivisayo, sebenzisa ikhalityhuleyitha ye-BMI yabantwana.
Itafile yobunzima kubantwana
Apha ngezantsi sibonisa itafile yesisindo samantombazana ukuya kuthi ga kwiminyaka emi-5 ubudala:
| Ubudala | Ubunzima | Ubudala | Ubunzima | Ubudala | Ubunzima |
| Inyanga e-1 | 3.2 - 4.8 kg | Iinyanga ezi-6 | 6.4 - 8.4 kg | 1 unyaka nesiqingatha | 9 - 11.6 kg |
| Iinyanga ezi-2 | 4, 6 - 5.8 kg | Iinyanga ezisibhozo | 7 - 9 kg | iminyaka eyi-2 | 10 - 13 kg |
| Iinyanga ezi-3 | 5.2 - 6.6 kg | Iinyanga ezili-9 | 7.2 - 9.4 kg | Iminyaka emi-3 | 11 - 16 kg |
| Iinyanga ezine | 5.6 - 7.1 kg | Iinyanga ezili-10 | 7.4 - 9.6 kg | Iminyaka emi-4 | I-14-18 kg |
| Iinyanga ezi-5 | 6.1 - 7.8 kg | Iinyanga ezili-11 | 7.8 - 10.2 kg | Iminyaka emi-5 | 15.6 - 21.4 kg |
Apha ngezantsi sibonisa itafile yobunzima ukuya kuthi ga kwiminyaka emi-5 ubudala, yamakhwenkwe:
| Ubudala | Ubunzima | Ubudala | Ubunzima | Ubudala | IinyawoO |
| Inyanga e-1 | 3.8 - 5 kg | Iinyanga ezisixhenxe | 7.4 - 9.2 kg | 1 unyaka nesiqingatha | 9.8 - 12.2 kg |
| Iinyanga ezi-2 | 4.8 - 6.4 kg | Iinyanga ezisibhozo | 7.6 - 9.6 kg | iminyaka eyi-2 | 10.8 - 13.6 kg |
| Iinyanga ezi-3 | 5.6 - 7.2 kg | Iinyanga ezili-9 | 8 - 10 kg | Iminyaka emi-3 | 12.8-16.2 kg |
| Iinyanga ezine | 6.2 - 7.8 kg | Iinyanga ezili-10 | 8.2 - 10.2 kg | Iminyaka emi-4 | 14.4 - 18.8 kg |
| Iinyanga ezi-5 | 6.6 - 8.4 kg | Iinyanga ezili-11 | 8.4 - 10.6 kg | Iminyaka emi-5 | 16 - 21.2 kg |
| Iinyanga ezi-6 | 7 - 8.8 kg | 1 unyaka | 8.6 - 10.8 kg | ----- | ------ |
Kwimeko yabantwana, ubunzima linqanaba elinobuthathaka ngakumbi benqanaba lesondlo kunokuphakama, kuba libonisa ukutya okunezakha mzimba kutshanje, ke iitafile ezingentla zibonisa ubunzima beminyaka. Ubudlelwane phakathi kobunzima nokuphakama buqala ukuthathelwa ingqalelo ukusuka kwiminyaka emi-2 ubudala.
Jonga le vidiyo ilandelayo ngezinye iingcebiso zokuzilinganisela ngokuchanekileyo:
Indlela yokufikelela kubunzima obufanelekileyo
Xa umntu ephume kwixabiso elifanelekileyo lobunzima, kufuneka adibane nesazi sezondlo ukuqala ukutya okuhambelana neemfuno zakhe, ukwandisa okanye ukunciphisa ubunzima. Ukongeza, kuya kufuneka unxibelelane notitshala ofundisa umzimba ukuqala isicwangciso somthambo esifanelekileyo.
Ukufezekisa ubunzima obufanelekileyo kuxhomekeke ekubeni umntu ungaphezulu okanye ungaphantsi kwawo, ke:
1. Ukuba utyebile
Kulabo batyebe kakhulu kwaye bafuna ukukufezekisa, kubalulekile ukwandisa ukusetyenziswa kokutya okusempilweni, okutyebileyo kwifayibha kunye neekhalori eziphantsi, ezinje nge-eggplant, ijinja, isalmon kunye neflakisi. Oku kutya kunceda ukukhawulezisa imetabolism kunye nokunciphisa uxinzelelo, ukuthanda ukunciphisa umzimba. Jonga eminye imizekelo yokutya okunceda ukunciphisa umzimba.
Ukufezekisa eyona njongo ikhawulezayo, kuyacetyiswa ukuba kwenziwe umthambo ukonyusa inkcitho yekhalori kunye nemetabolism. Isondlo sokutya sinokucebisa ezinye iti kunye nezongezo zendalo, ukuba kukho imfuneko, ukukhuthaza ukunciphisa umzimba kunye nokunciphisa uxinzelelo.
Kwimeko yokutyeba okungathethekiyo, ugqirha unokucebisa ukuba kusetyenziswe amayeza athile anceda, ngokudibana nokutya okwaneleyo kunye nokwenza umthambo, ukunciphisa ubunzima. Olunye ukhetho kukuhlinzwa ngotywala, okuboniswa kubantu abatyebe kakhulu kwaye abazamile ukunciphisa ubunzima bomzimba ngokutya, kodwa abangaphumeleli.
Ukongeza kubunzima obulungileyo, kubalulekile ukuba wazi isiphumo esinqeni ukuya esinqeni ukuvavanya umngcipheko wokuba nezifo zentliziyo, ezinje ngesifo seswekile kunye nentliziyo. Bona indlela yokubala umlinganiselo we-waist-to-hip.
2. Ukuba ungaphantsi komzimba
Ukuba iziphumo ze-BMI zingaphantsi kobunzima obufanelekileyo, kubalulekile ukuba ufune iingcebiso kwisondlo ukuze uvavanyo olunempilo olupheleleyo lwenziwe kwaye isicwangciso sesondlo silungelelaniswe neemfuno zomntu ngamnye zibonisiwe.
Ngokomgaqo, ukuzuza ubunzima kufuneka kwenzeke ngendlela esempilweni, kuthanda ukutyeba ngokunyusa i-hypertrophy yemisipha hayi ngokufumba kwamafutha emzimbeni. Ke ngoko, ukutya ukutya okunje nge-pizza, ukutya okuthosiweyo, izinja ezishushu kunye nehamburger ayizizo iindlela ezilungileyo kwabo bafuna ukutyeba ngendlela esempilweni, njengoko olu hlobo lwamafutha lunokuqokelelwa ngaphakathi kwimithambo, lonyusa umngcipheko izifo zentliziyo.
Ukuze wandise ubunzima bemisipha, kubalulekile ukuba utye ukutya okutyebileyo kwiiproteni ezinje ngamaqanda, itshizi, ubisi kunye neemveliso zobisi, inkukhu okanye isalmon, ukongeza ekutyeni zonke iiyure ezi-3 ukonyusa ukutya kweekhalori. Bona ezinye iinkcukacha ukuze wandise ubunzima bakho ngendlela esempilweni.
Ngamanye amaxesha, ukunqongophala kokutya kunganxulunyaniswa nokugula ngokwasemzimbeni nangokweemvakalelo kwaye ugqirha unokucebisa ngokwenza uvavanyo lwezonyango ukuze achonge ukuba yintoni enokubangela ukwehla kobunzima.
Jonga kwividiyo engezantsi ezinye iingcebiso zokunyusa ubunzima ngendlela esempilweni:
Izithuba Ezinomdla
Ukutya okutyebileyo ngefayibha kunye nezibonelelo eziphambili zempilo ezi-6
