"Oh, a fat..." "Aw mo weit a nid fo los fo bi thin laik mi padi?" "Dis weit fit mi ayt?"... Yu don eva get kweshon laik dis? Wi ɔl kin tink bɔt wi wet ɛn wi wɛlbɔdi. Bɔt bɔku tɛm, wi kin jɔs luk di nɔmba we de na di skel ɛn wɔri, ɔ kɔmpia wisɛf to ɔda pɔsin. Infakt, "ideal weight" ɔ "ideal weight" nɔto jɔs wan nɔmba. Na wan pat nɔmɔ pan di stori we yu kin gɛt ɛn we de tɛl yu bɔt yu wɛlbɔdi biznɛs.
Wetin de sho di bɛst wet fɔ di bɔdi?
Fɔ tɔk am simpul wan, di wɛlbɔdi wet rɛnj fɔ yu difrɛn fɔ ɛnibɔdi. Dɔktɔ dɛn kin tink bɔt bɔku tin dɛn we dɛn de disayd dis. I tan lɛk pɔsin in yon wɛlbɔdi map.
- Ej: As wi de ol, wi mɛtabolism de slo. Ɔmon dɛn bak kin chenj. Dɛn tin ya kin afɛkt di wet dairekt wan.
- Jɛnda: In jɛnɛral, man dɛn gɛt mɔ bon ɛn mɔsul pas uman dɛn. So, ivin if dɛn ej ɛn ayt di sem, man kin wet smɔl pas uman.
- Ayt: Dis wan rili simpul. As yu de lɔng, yu bɔdi de bɔku, na so yu wɛlbɔdi wet de go ɔp.
- Mεdikal kכndishכn dεm εn mεdikeshכn dεm: Sɔm mεdikal kכndyushכn dεm (e.g., tayroyd prכblεm) εn sכm mεdikeshכn dεm (e.g., kכtikostεroyd, sכm saykayatrik mεdikeshכn dεm) kin mek yu wet gεt. Dɔn bak, tin dɛn lɛk fɔ strɛs pasmak, lɛk fɔ nɔ slip, kin mek yu bɔdi gɛt mɔ wet. Sɔm mεdikal kכndyushכn dεm (e.g., kεnsar, gεstrointestinal sik dεm) kin mek bak yu wet lכs.
- Di Kɔmpɔzishɔn na di Bɔdi: Dis rili impɔtant. Yu bɔdi wet na fat, mɔsul, bon, ɛn wata. Tink bɔt am, if yu ayt ɛn yu ej di sem, di wan we de ɛksesaiz mɔ go gɛt mɔ mɔsul. So, i kin wet smɔl pas di ɔda pɔsin. Mɔsul dɛn wet pas fat . Bɔt dat na wɛlbɔdi wet.
- Jɛnɛtiks: Jɛnɛtiks kin afɛkt tin dɛn bak lɛk aw yu kin fil kwik kwik wan, aw yu want fɔ it, ɛn aw yu de yuz yu bɔdi in trɛnk . Na dat mek sɔm pipul dɛn kin gɛt mɔ wet izi wan, ɛn ɔda wan dɛn kin gɛt prɔblɛm fɔ gɛt mɔ wet.
Aw yu kin mɛzhɔ yu wet we gɛt wɛlbɔdi? Yu tink se na BMI nɔmɔ go du fɔ am?
Bɔku we dɛn de we dɛn kin yuz fɔ gɛt aydia bɔt wɛlbɔdi wet. Bɔt mɛmba se nɔ pan dɛn we ya nɔ de gi yu kɔmplit pikchɔ bɔt yu wɛlbɔdi. Dis na jɔs di bɛsis tɛst dɛn.
Di Bɔdi Mas Indeks (BMI) .
Dis na di we we pipul dɛn sabi pas ɔl we wi ɔl dɔn yɛri bɔt. Dis na simpul kɔlkyulɛshɔn fɔ si if yu gɛt wɛlbɔdi wet fɔ yu ayt. Dɛn kin kɔl yu BMI bay we yu sheb yu wet (insay kilogram) wit di skwea we yu ayt (insay mita). Yu kin izi fɔ chɛk dis wit wan onlayn `BMI kɔlkyulɛta`.
Bɔt BMI gɛt big prɔblɛm. Dat min se i nɔ kin ebul fɔ no difrɛns bitwin di bɔdi fat ɛn di mɔsul dɛn we de na di bɔdi . So, atlet we gɛt gud mɔsul mas kin gɛt ay BMI, ilɛksɛf i nɔ fat. Semweso, pɔsin we de lɔs in mɔsul mas as i de ol kin gɛt mɔ bɔdi fat bɔt stil gɛt nɔmal BMI.
| BMI valyu | Minin |
|---|---|
| Ɔnda 18.5 | I nɔ gɛt bɛtɛ wet |
| 18.5 – 24.9 | Wet we gɛt wɛlbɔdi |
| 25.0 – 29.9 | We i gɛt bɔku bɔku bɔdi |
| 30.0 ɔ pas dat | Fat |
So, if yu gɛt kwɛstyɔn bɔt yu BMI, nɔ disayd bay am nɔmɔ. I bɛtɛ fɔ mek yu tɔk to yu dɔktɔ.
Di Sɛkɔnfɛreshɔn na di Wɛst
Dis na impɔtant tin fɔ mɛzhɔ we i kam pan wɛlbɔdi wet, bikɔs di fat we dɛn kin kip na di bɛlɛ, mɔ di visɛral fat, gɛt fɔ du wit bɔku sik dɛn, lɛk at sik, ay blɔd prɛshɔn, ɛn Tayp 2 Dayabitis.
- Man: Di wes we de rawnd fɔ smɔl pas 40 inch.
- uman dεm we nכ bεlε: Di wεst sεkכnfεns fכ less dan 35 inch.
Fɔ mɛzhɔ yu wes: Tinap stret ɛn put di tep mɛzhɔ jɔs ɔp yu hip bon, akɔdin to yu bɛlɛ bɔtin. Nɔ tayt ɔ lus di tep mɛzhɔ. Tek di mɛzhɔmɛnt afta yu dɔn pul di briz.
Ɔda we dɛn fɔ du am: WHR ɛn WHtR
- di wεst-to-Hip rεshכn (WHR): dεn kin kכl dis rεshכn bay we dεn divayd di wεst sεkכnfεnshכn bay di sεkכnfεnshכn na di say we di hip dεm we wayd pas ɔl.
- Waist-to-Height Ratio (WHtR): Dis na yu wes sεkshכn we dεn divayd wit yu ayt. di simpul rul fכ du ya na, "Yu wes sεkכnfεns fכ less dan haf yu ayt."
Sɔm stɔdi dɛn sho se dɛn we ya, mɔ WHtR, kin prɛdikt di fiuja wɛlbɔdi risk dɛn mɔ kɔrɛkt wan pas BMI.
Bɔdi Kɔmpɔzishɔn Analysis
Dis na wan we we dɔn go bifo smɔl. skan lεk `Dual X-ray Absorptiometry (DXA)` kin mכsu yu bכdi fεt, mכsul mas, εn bon dεnsiti kכrekt wan wan.
Okay, so aw yu go rich dis wɛlbɔdi wet?
Dis na di pat we impɔtant pas ɔl. Mɛmba se dis nɔto "diet" we yu kin du insay tu ɔ tri dez. Dis na joyn fɔ mek yu gɛt abit dɛn we go de fɔ lɔng tɛm ɛn we go mek yu gɛt wɛlbɔdi . Di we aw dɛn kin fiks kwik kwik wan go jɔs mek di wet kam bak kwik kwik wan.
If yu wan fɔ lɔs yu wet...
- It mɔ it dɛn we gɛt fayn fayn tin dɛn fɔ it: Fast it, drink dɛn we gɛt shuga, ɛn it dɛn we dɛn dɔn prosɛs gɛt bɔku kalori, bɔt dɛn nɔ gɛt bɔku vaytamɛn, minral, ɛn fayv. Put bɔku vɛjitebul, frut, ɛn grɛn as yu ebul fɔ it ɛvri it.
- Gɛt inof prɔtin ɛn fayv: Dɛn tin ya kin ɛp fɔ mek yu bɛlɛ ful-ɔp.
- Limit sɔl, shuga, ɛn ɔyl.
- Yu fɔ tink bɔt aw fɔ kɔntrol di tin dɛn we yu de it: Stɔp fɔ it we yu ful-ɔp ɛn mek yu abit fɔ it di rayt we.
- Muv mɔ, waka mɔ: Inkrisayz di nɔmba fɔ di stɛp dɛn we yu de tek fɔ wan de. Du sɔm ɛksesaiz, lɛk fɔ waka kwik kwik wan, fɔ at le tu ɛn af awa insay di wik. Du ɛgzampul dɛn we de mek yu mɔsul strɔng (e.g., fɔ es yu wet) at le tu dez insay di wik. If yu de wok na ɔfis, grap ɛn waka rawnd fɔ smɔl tɛm at le wan tɛm insay di awa.
Na avrej, if yu it lɛk 500 smɔl kalori pas wetin yu nid fɔ wan de, yu kin lɔs lɛk wan pawn (0.45 kg) insay di wik. Bɔt i bɛtɛ fɔ aks yu dɔktɔ fɔ mek yu nɔ gɛt bɛtɛ kalori we go fayn fɔ yu.
If yu wan geht weit...
Fɔ gɛt mɔ wet na prɔblɛm bak fɔ di wan dɛn we fat pasmak. Wɛlbɔdi we dɛn de fɔ du dis bak.
- It tin dɛn we gɛt bɔku tin fɔ it ɛn we gɛt bɔku kalori: tin dɛn lɛk pinat bɔta, yogɔt we gɛt ful fat, eg, fish, ɛn mit.
- Mek yu it mɔ: Apat frɔm di tri men it dɛn we yu de it, it tu to tri smɔl smɔl snek dɛn we gɛt fayn fayn tin dɛn fɔ it.
- Liquid kalori: Drink lɛk frut ɛn yogɔt smoothie we gɛt fayn fayn tin dɛn na fayn we fɔ gɛt kalori we yu nɔ fil ful.
- Du ɛksɛsayz fɔ lif yu wet: Dɛn tin ya kin ɛp yu fɔ bil mɔsul ɛn gɛt wet di we we go mek yu gɛt wɛlbɔdi.
Ilɛk wetin yu du, du am wit ɛnjɔymɛnt. Go waka wit yu padi, kuk wan helti it wit yu famili. Dɔn i nɔ go bi wok, i go bi pat pan yu layf.
Mɛsej we dɛn kin kɛr go na os
- "Ideal weight" nɔto wan nɔmba. Na hεlty rεnj wae de difrεn dipכnt pan yu ej, ayt, jεnda, jεnεtiks, εn hεlth stet.
- Bɔdi mas indeks (BMI) na jɔs wan mɛzhɔmɛnt. Dɔn bak, no di say we yu wes de rawnd yu . Fat na di bɛlɛ kin denja mɔ.
- Nɔ go afta "diets" we de prɔmis kwik rizɔlt. Wetin impɔtant pas ɔl na fɔ mek yu gɛt abit fɔ lɔng tɛm fɔ it fayn ɛn fɔ du ɛksɛsayz ɔltɛm .
- If yu gɛt ɛnitin we de mɔna yu bɔt yu wet, we yu de lɔs, ɔ we yu de gɛt bɔku bɔku bɔdi, nɔ disayd fɔ du sɔntin bay di intanɛt, bɔt go to yu dɔktɔ fɔ gi yu di rayt advays.
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