"O, kodi ndine wonenepa..." "Ndikufunika kuchepetsa thupi lotani kuti ndikhale woonda ngati mnzanga?" "Kodi kulemera kumeneku n’koyenera kutalika kwanga?"... Kodi munayamba mwakhalapo ndi mafunso ngati awa? Tonsefe timaganizira za kulemera kwathu ndi thanzi lathu. Koma nthawi zambiri, timangoyang'ana nambala yomwe ili pa sikelo ndikudandaula, kapena kudziyerekeza ndi wina. Ndipotu, "kulemera koyenera" kapena "kulemera koyenera" si nambala imodzi yokha. Ndi gawo limodzi lokha la nkhaniyi lomwe ndi lapadera kwa inu ndipo limakuuzani za thanzi lanu.
Kodi n’chiyani chimasiyanitsa kulemera koyenera kwa thupi?
Mwachidule, kulemera kwabwino kwa munthu aliyense kumasiyana. Madokotala amaganizira zinthu zingapo akamaganizira izi. Zili ngati mapu a thanzi omwe amapangidwa ndi munthu payekha.
- Zaka: Pamene tikukula, kagayidwe kathu ka thupi kamachepetsa mphamvu. Mahomoni amasinthanso. Zinthuzi zimakhudza mwachindunji kulemera.
- Jenda: Kawirikawiri, amuna amakhala ndi mafupa ndi minofu yambiri kuposa akazi. Choncho, ngakhale atakhala ndi zaka ndi kutalika komweko, mwamuna akhoza kulemera pang'ono kuposa mkazi.
- Kutalika: Iyi ndi yosavuta. Pamene mukukula, thupi lanu limakula. Chifukwa chake, kulemera kwabwino kumawonjezekanso.
- Matenda ndi mankhwala: Matenda ena (monga matenda a chithokomiro) ndi mankhwala ena (monga corticosteroids, mankhwala ena amisala) angayambitse kunenepa kwambiri. Komanso, zinthu monga kupsinjika maganizo kwambiri, monga kusowa tulo, zingayambitse kunenepa kwambiri. Matenda ena (monga khansa, matenda am'mimba) angayambitsenso kuchepa thupi.
- Kapangidwe ka Thupi: Izi ndizofunikira kwambiri. Kulemera kwa thupi lanu kumapangidwa ndi mafuta, minofu, mafupa, ndi madzi. Taganizirani izi, ngati muli ndi kutalika ndi zaka zofanana, amene amachita masewera olimbitsa thupi kwambiri adzakhala ndi minofu yambiri. Chifukwa chake, iye akhoza kulemera pang'ono kuposa winayo. Minofu imalemera kuposa mafuta . Koma kulemera kumeneko ndi kwabwino.
- Majini: Majini amakhudzanso zinthu monga momwe mumamvera mofulumira kukhuta, chilakolako chanu, komanso momwe mumagwiritsira ntchito mphamvu za thupi lanu. Ichi ndichifukwa chake anthu ena amalemera mosavuta, pomwe ena amavutika kunenepa.
Kodi mumayesa bwanji kulemera kwabwino? Kodi BMI yokha ndi yokwanira?
Pali njira zingapo zomwe zimagwiritsidwa ntchito kuti mudziwe kulemera kwabwino. Koma kumbukirani kuti palibe njira iliyonse mwa izi yomwe ikupereka chithunzi chonse cha thanzi lanu. Izi ndi mayeso oyambira chabe.
Chiŵerengero cha Misa ya Thupi (BMI)
Iyi ndi njira yotchuka kwambiri yomwe tonse tidamvapo. Iyi ndi njira yosavuta yowerengera kuti muwone ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. BMI yanu imawerengedwa pogawa kulemera kwanu (mu makilogalamu) ndi sikweya ya kutalika kwanu (mu mamita). Mutha kuwona izi mosavuta ndi chowerengera cha BMI cha pa intaneti.
Koma BMI ili ndi vuto lalikulu. Izi zikutanthauza kuti, silingathe kusiyanitsa mafuta m'thupi ndi minofu . Chifukwa chake, wothamanga wa minofu yabwino akhoza kukhala ndi BMI yokwera, ngakhale atakhala kuti si wonenepa kwambiri. Mofananamo, munthu amene amataya minofu akamakalamba akhoza kukhala ndi mafuta ambiri m'thupi koma akadali ndi BMI yachibadwa.
| Kufunika kwa BMI | Tanthauzo |
|---|---|
| Pansi pa 18.5 | Kulemera pang'ono |
| 18.5 – 24.9 | Kulemera kwathanzi |
| 25.0 – 29.9 | Kunenepa kwambiri |
| 30.0 kapena kupitirira apo | Kunenepa kwambiri |
Choncho, ngati muli ndi funso lokhudza BMI yanu, musapange zisankho motengera zimenezo zokha. Ndi bwino kulankhula ndi dokotala wanu.
Kuzungulira Chiuno
Iyi ndi njira yofunika kwambiri yoyezera kulemera kwa thupi, chifukwa mafuta omwe amasungidwa m'mimba, makamaka mafuta a m'mimba, amagwirizanitsidwa ndi matenda angapo, kuphatikizapo matenda a mtima, kuthamanga kwa magazi, ndi matenda a shuga a mtundu wachiwiri.
- Amuna: Mzere wa m'chiuno uyenera kukhala wochepera mainchesi 40.
- Azimayi omwe si apakati: Kuzungulira m'chiuno kuyenera kukhala kochepera mainchesi 35.
Kuti muyese chiuno chanu: Imirirani molunjika ndipo ikani tepi yoyezera pamwamba pa fupa la chiuno chanu, kudutsa pamimba panu. Musamange kapena kumasula tepi yoyezera. Yesani muyeso mukatha kutulutsa mpweya.
Njira zina: WHR ndi WHtR
- Chiŵerengero cha m'chiuno ndi m'chiuno (WHR): Chiŵerengerochi chimawerengedwa pogawa chigawo cha m'chiuno ndi chigawo chomwe chili pamalo otakata kwambiri a m'chiuno.
- Chiŵerengero cha Kutalika kwa Chiuno (WHtR): Ichi ndi chiŵerengero cha m'chiuno mwanu chogawidwa ndi kutalika kwanu. Lamulo losavuta apa ndi lakuti, "Chiwerengero cha m'chiuno mwanu chiyenera kukhala chochepera theka la kutalika kwanu."
Kafukufuku wina akusonyeza kuti njira zimenezi, makamaka WHtR, zimatha kulosera zoopsa zaumoyo zamtsogolo molondola kuposa BMI.
Kusanthula Kapangidwe ka Thupi
Iyi ndi njira yapamwamba pang'ono. Kujambula ngati `Dual X-ray Absorptiometry (DXA)` kungathe kuyeza molondola mafuta a thupi lanu, minofu yanu, ndi kuchulukana kwa mafupa padera.
Chabwino, kodi mungatani kuti mukhale ndi kulemera kwabwino kumeneku?
Iyi ndi gawo lofunika kwambiri. Kumbukirani, iyi si "zakudya" zomwe mungachite m'masiku awiri kapena atatu. Iyi ndi ulendo woti mupange zizolowezi zabwino komanso za nthawi yayitali . Njira zothanirana ndi mavuto mwachangu zimangopangitsa kuti thupi libwererenso mwachangu.
Ngati mukufuna kuchepetsa thupi...
- Idyani zakudya zopatsa thanzi kwambiri: Zakudya zofulumira, zakumwa zotsekemera, ndi zakudya zopangidwa ndi ufa zimakhala ndi ma calories ambiri, koma zili ndi mavitamini, mchere, ndi ulusi wochepa. Phatikizani ndiwo zamasamba, zipatso, ndi masamba ambiri momwe mungathere pa chakudya chilichonse.
- Pezani mapuloteni ndi ulusi wokwanira: Izi zimathandiza kuti mimba yanu ikhale yodzaza.
- Chepetsani mchere, shuga, ndi mafuta.
- Samalani ndi kugawa chakudya: Siyani kudya mukakhuta ndipo khalani ndi chizolowezi chodya pang'onopang'ono.
- Yendani kwambiri: Onjezani masitepe omwe mumachita patsiku. Chitani masewera olimbitsa thupi, monga kuyenda mwachangu, maola awiri ndi theka pa sabata. Chitani masewera olimbitsa minofu (monga kunyamula zolemera) masiku osachepera awiri pa sabata. Ngati mumagwira ntchito muofesi, imirirani ndikuyenda mozungulira pang'ono kamodzi pa ola limodzi.
Pa avareji, ngati mutadya ma calories ochepera 500 kuposa omwe mukufuna patsiku, mutha kutaya pafupifupi kilogalamu imodzi (0.45 kg) pa sabata. Komabe, ndi bwino kufunsa dokotala wanu kuti akupatseni ma calories omwe ndi oyenera kwa inu.
Ngati mukufuna kunenepa...
Kunenepa kwambiri ndi vuto kwa anthu onenepa kwambiri. Palinso njira zabwino zochitira izi.
- Idyani zakudya zopatsa thanzi komanso zopatsa mphamvu zambiri: zinthu monga mtedza, yogurt wonenepa kwambiri, mazira, nsomba, ndi nyama.
- Wonjezerani kuchuluka kwa chakudya chomwe mumadya: Kuwonjezera pa zakudya zanu zazikulu zitatu, idyani zokhwasula-khwasula zazing'ono ziwiri kapena zitatu zopatsa thanzi.
- Ma calories amadzimadzi: Chakumwa chopatsa thanzi monga zipatso ndi yogati ndi njira yabwino yopezera ma calories osakhuta.
- Chitani masewera olimbitsa thupi okweza zolemera: Izi zingakuthandizeni kumanga minofu ndi kuwonjezera kulemera m'njira yabwino.
Chilichonse chimene mungachite, chitani mosangalala. Pitani kokayenda ndi mnzanu, kuphika chakudya chopatsa thanzi ndi banja lanu. Mukatero sichidzakhala ntchito yovuta, chidzakhala gawo la moyo wanu.
Uthenga Wopita Nawo Kunyumba
- "Kulemera koyenera" si nambala imodzi. Ndi chiwerengero chabwino chomwe chimasiyana malinga ndi zaka zanu, kutalika, jenda, majini, komanso thanzi lanu.
- Muyeso wa BMI (body mass index) ndi umodzi wokha. Komanso, dziwani kuchuluka kwa chiuno chanu . Mafuta a m'mimba ndi owopsa kwambiri.
- Musamatsatire "zakudya" zomwe zimalonjeza zotsatira zachangu. Chofunika kwambiri ndikukhala ndi zizolowezi zodya zakudya zabwino komanso kuchita masewera olimbitsa thupi nthawi zonse .
- Ngati muli ndi nkhawa iliyonse yokhudza kulemera kwanu, kuchepetsa thupi, kapena kuwonjezeka kwa thupi, musapange zisankho pogwiritsa ntchito intaneti, koma funsani dokotala wanu kuti akupatseni malangizo oyenera.
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