We wi de bay pant, skit, ɔ jins, bɔku tɛm wi kin luk di wes saiz. Bɔt yu no se yu wes saiz nɔto jɔs bɔt klos? Na tru tru wan rili valyu, impɔtant indikɛtɔ fɔ yu ɔl wɛl bɔdi. Dis simpul mɛzhɔmɛnt kin ɛp yu fɔ no yu risk fɔ gɛt siriɔs sik lɛk Tayp 2 Dayabitis, ay blɔd prɛshɔn, ay kɔlɔstrel, ɛn at sik.
Aw yu kin mɛzhɔ yu wes saiz kɔrɛkt wan?
Ɔl wetin yu nid fɔ dis wok na fɔ yuz tep fɔ mɛzhɔ ɔltɛm. I rili izi fɔ du. Lɛ wi si aw fɔ du am di rayt we.
1. Fɛn di rayt ples: Fɔs, fɛn di say we ay pas ɔl na yu hip bon. Bɔku tɛm, dis kin jɔs de ɔp yu bɛlɛ.
2. Put di tep: Naw put di mɛzhɔmɛnt tep na di tap pan da hip bon de, ɛn ol am stret rawnd yu bɔdi na hip lɛvɛl. Mek shɔ se di tep de stret frɔm di bak bak.
3. Di tin we impɔtant pas ɔl: Nɔ pul di tep tu tayt . Ɛn nɔ pul am tu tayt ɔ tu tayt. Kip am na kɔmfyut pozishɔn agens di skin. Nɔ ol yu briz ɔ sok yu bɛlɛ we yu de tek di mɛzhɔmɛnt. Jɔs de rilaks.
4. Tek di mɛzhɔmɛnt: Tek dip briz, pul di briz ɔlsay, ɛn rid di nɔmba we de na di tep. Dat na yu rial wes mɛzhɔmɛnt.
Wetin mek di wes saiz impɔtant so?
Fɔ tɔk am simpul wan, yu wes saiz na fɔ no ɔmɔs fat yu gɛt na yu bɛlɛ eria. dis bεlε fεt, spεshal wan we dεn kכl vishכnal fεt, na in denja pas כl.
Wetin na Visceral Fat? Dis na di dip layεr fεt we de rawnd di imכtant כgan dεm insay yu bεlε, lεk yu liva εn pankrias. Dis kayn fat nɔ jɔs de de. I de pul ɔmon ɛn kemikal dɛn na yu blɔd we de mek yu inflamɛns. Dis inflamɛns we de kɔntinyu na wan big tin we kin mek pɔsin gɛt bɔku sik dɛn we nɔ de mɛn, lɛk at sik ɛn dayabitis.
as dis Visceral Fat de inkrεs, di bכdi in rεspכns to di כmon insulin we de kכntro di shuga na di bכdi de dכn. Wi kin kɔl dis insulin rɛsistɛns . Dis sik na di men rizin wae kin mek leta gɛt dayabitis.
Apat frɔm dat, if yu bɛlɛ fat pasmak, dat kin mek yu gɛt ay blɔd prɛshɔn, yu gɛt ay kɔlɔstrel na yu blɔd, ɛn yu gɛt fat liva sik, ɛn ɔl dis kin mek yu gɛt at sik bad bad wan.
So, wetin na wɛlbɔdi wɛst saiz?
Dis kin difrɛn smɔl fɔ yu man ɔ uman, yu ayt, yu bɔdi, yu ej, ɛn yu trayb. Bɔt, big big wɛlbɔdi ɔganayzeshɔn dɛn ɔlsay na di wɔl dɔn gi jenɛral rɛkɛmɔndeshɔn bɔt dis. Speshal rεkomεndεshכn de fכ Sawt Eshya pipul dεm lεk wi.
| Di rɛkɛmɔndeshɔn fɔ wɛlbɔdi biznɛs | Fɔ uman dɛn (high risk) . | Fɔ man dɛn (high risk) . |
|---|---|---|
| Jɛnɛral rɛkɛmɔndeshɔn dɛn | If i pas 35 inch | If i pas 40 inch |
| Fɔ Sawt Eshia pipul dɛn - (Wi rɛkɛmɔndeshɔn we fit pas ɔl) | If i pas 31.5 inch (80 sɛntimita) . | If i pas 35.5 inch (90 sɛntimita) . |
Ɔda we dɛn de fɔ mɛzhɔ di say we yu wes de?
Yɛs, bɔku ɔda we dɛn de we dɛn kin du am. Dɛn tin ya kin mek yu no klia wan bɔt di prɔblɛm we yu gɛt.
1. Wɛst-to-Hip Rɛshɔn
Wetin yu de du ya na fɔ luk yu wɛst saiz in rilayshɔn to yu hip saiz.
- Aw fɔ mɛzhɔ: Mekɔp rawnd di smɔl pat na yu wes. Dɔn mɛzhɔ rawnd di pat we wayd pas ɔl na yu hip (we yu bɔdi de kɔmɔt mɔ). Naw, sheb yu wes mɛzhɔmɛnt wit yu hip mɛzhɔmɛnt.
- Risk: If dis rεshכn pas 0.85 fכ uman dεm εn pas 0.90 fכ man dεm , na sayn fכ bεlε fεt pasmak.
2. Wɛst-to-Ayt Rɛshɔn
Bɔku masta sabi bukman dɛn se dis na di we we kɔrɛkt pas ɔl ɛn we dɛn kin yuz ɔlsay.
- Di men lɔ: Di say we yu wes de rawnd fɔ smɔl pas af pan yu ayt.
- Aw fɔ mɛzhɔ: Mekɔp di say we yu wes de insay inch. Mekɔp yu ayt bak insay inch. Naw, sheb yu wes mɛzhɔmɛnt wit yu ayt. If di ansa pas 0.5, yu de pan denja fɔ gɛt wɛlbɔdi prɔblɛm.
Wan izi we fɔ du dis we yu nɔ gɛt tep!
Yu kin du dis bak wit wan strɛch. Mekɔp ɛn kɔt wan string we lɔng di sem we lɛk yu ayt. Naw, fol di string jɔs insay af. Dɔn, rap di strɛch we yu dɔn fold rawnd yu wes. If yu nɔ ebul fɔ rap am ɔlsay rawnd yu wes, yu wes pas af pan yu ayt. Dat na sayn we de sho se pɔsin denja.
Wetin na di rilayshɔn bitwin di wɛst saiz ɛn BMI?
Bɔku tɛm wi kin yɛri bɔt bɔdi mas indeks (BMI) we wi de tɔk bɔt wet. Na simpul we fɔ si if yu gɛt wɛlbɔdi wet fɔ yu ayt. Bɔt BMI gɛt in bad tin dɛn. I nɔ de tɛl yu usay yu bɔdi fat de.
Imajin se pɔsin gɛt wɛlbɔdi BMI (we nɔ rich 25) bɔt in wes big. Dɛn kin gɛt ay risk bak fɔ gɛt at sik ɛn dayabitis. Sɔntɛnde, yu wɛst saiz kin gi bɛtɛ pikchɔ bɔt yu wɛlbɔdi risk pas BMI. Na dat mek dɔktɔ dɛn kin yuz ɔl tu di mɛzhɔmɛnt dɛn.
Aw fɔ ridyus di wes saiz?
Na big mistek plenti pipul de mek ya. Dat na fɔ tray fɔ lɔs yu wet bay we yu de du ɛksɛsayz na yu bɛlɛ nɔmɔ (krɔnch, sit-ap).
Impɔtant: Yu nɔ go ebul fɔ spot ridyus fat frɔm jɔs wan eria na yu bɔdi. I nɔ mata aw yu du ɛksɛsayz na yu bɛlɛ, i nɔ go ridyus di fat layt we de na yu bɛlɛ. Dɛn ɛgzampul dɛn de go jɔs mek yu bɛlɛ mɔsul dɛn strɔng.
Fɔ lɛ yu nɔ gɛt bɔku inch dɛn rawnd yu wes, yu nid fɔ lɔs yu wet ɔlsay na yu bɔdi . Di bɛst we fɔ du dat na fɔ:
1. Balans it: Ridyus di kalori we yu de it. Ridyus drink dɛn we gɛt shuga, fast fud dɛn we gɛt fat, ɛn it dɛn we gɛt bɔku shuga as yu ebul.
2. Ɛksesaiz ɔltɛm: Bɔn di kalori bay we yu de ɛksesaiz. Du ɛksesaiz lɛk fɔ waka, rɔn, swim, ɔ bayk fɔ at le 5 dez insay di wik, fɔ at le 30 minit insay di de.
I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt aw fɔ it ɛn ɛksesaiz program we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Yu wɛst saiz nɔto jɔs bɔt klos, i de tɔk bɔku tin bɔt yu wɛlbɔdi.
- di εkstra fεt we de na di bεlε, spεshal fεt we de rawnd di כgan dεm, de mek di risk fכ bכku siriכs sik dεm lεk dayabitis εn at sik.
- We yu de mɛzhɔ yu wes, mɛzhɔ kɔrɛkt wan. Nɔ ol yu briz ɔ pul yu bɛlɛ insay Tek di mɛzhɔmɛnt jɔs afta yu pul di briz.
- As simpul rul fɔ du, if yu wes saiz nɔ rich af pan yu ayt, na sayn we de sho se yu gɛt wɛlbɔdi.
- Fɔ ridyus yu wes, i nɔ go du fɔ jɔs du ɛksɛsayz na yu bɛlɛ. Yu nid fɔ lɛf fɔ it bɔku bɔku it dɛn ɔlsay na yu bɔdi bay we yu de it tin dɛn ɛn ɛksesaiz ɔltɛm. Tɔk to yu dɔktɔ bɔt dis.
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