Patinotenga mabhurugwa, masiketi, kana majini, tinowanzo tarisa saizi yechiuno. Asi waizviziva here kuti saizi yechiuno chako haisi yehembe chete? Chaizvoizvo chiratidzo chakakosha chehutano hwako hwese. Kuyera uku kuri nyore kunogona kukubatsira kuona njodzi yako yekubatwa nezvirwere zvakakomba zvakaita seType 2 Diabetes, BP, cholesterol yakakwira, uye chirwere chemwoyo.
Unoyera sei saizi yechiuno chako nemazvo?
Chinongodiwa chete pabasa iri itepi yekuyera nguva dzose. Zviri nyore kwazvo. Ngationei kuti tingazviita sei chaizvo.
1. Tsvaga nzvimbo chaiyo: Kutanga, tsvaga nzvimbo yakakwirira pabhonzo rehudyu. Kazhinji, iyi iri pamusoro pegumbo rako.
2. Isa tepi: Zvino isa tepi yekuyera pamusoro pebhonzo rehudyu, woibata yakatwasuka yakatenderedza muviri wako padanho rehudyu. Iva nechokwadi chekuti tepi yakatwasuka kubva kumashure zvakare.
3. Chinonyanya kukosha: Usadhonze tepi zvakanyanya . Uye usadhonze zvakanyanya kana zvakanyanya. Ichengete panzvimbo yakasununguka paganda. Usabata mweya wako kana kusveta mudumbu rako paunenge uchitora chiyero. Ingo gara wakasununguka.
4. Tora chiyero: Fema zvakadzama mukati, buritsa mweya wese, woverenga nhamba iri patepi. Ndiyo chiyero chako chaicho chechiuno.
Sei saizi yechiuno ichikosha kudaro?
Zvichitaurwa zviri nyore, saizi yechiuno chako ndiyo inoyera huwandu hwemafuta auri mudumbu mako. Mafuta aya emudumbu, kunyanya rudzi runonzi mafuta emudumbu, ndiwo ane njodzi huru.
Chii chinonzi Visceral Fat? Iri ndiro mafuta akadzika akakomberedza nhengo dzinokosha dziri mudumbu mako, sechiropa chako nepancreas. Rudzi urwu rwemafuta harusipo chete. Runoburitsa mahormone nemakemikari muropa rako anokonzera kuzvimba. Kuzvimba uku kuri kuramba kuripo ndicho chikonzero chikuru chezvirwere zvakawanda zvisingaperi, zvakaita sechirwere chemwoyo nechirwere cheshuga.
Sezvo mafuta aya eVisceral Fat achiwedzera, mhinduro yemuviri kuhomoni inonzi insulin, iyo inodzora shuga mumuviri, inoderera. Izvi tinozviti kusakwanisa insulin . Dambudziko iri ndiro chikonzero chikuru chekuzotanga chirwere cheshuga.
Pamusoro pezvo, mafuta akawandisa mudumbu anogona kukonzera BP yakakwira, cholesterol yakakwira muropa, uye chirwere chechiropa chine mafuta akawanda, zvese izvi zvinowedzera njodzi yechirwere chemwoyo.
Saka, saizi yechiuno ine hutano chii?
Izvi zvinogona kusiyana zvishoma zvichienderana nekuti uri murume here kana mukadzi, kureba, muviri, zera, uye rudzi rwako. Zvisinei, masangano makuru ezvehutano pasi rose akapa mazano akajairika panyaya iyi. Kune mazano chaiwo kune vanhu vekuSouth Asia vakaita sesu.
| Kurudziro yehutano | Kune vakadzi (njodzi huru) | Kune varume (njodzi huru) |
|---|---|---|
| Mazano akajairika | Kana kureba kwayo kuri kupfuura masendimita makumi matatu nemashanu | Kana kureba kwayo kuri kupfuura masendimita makumi mana |
| Kune vanhu vekuSouth Asia - (Kurudziro yedu yakakodzera) | Kana iri kureba kupfuura 31.5 inches (80 cm) | Kana iri pamusoro pe 35.5 inches (90 cm) |
Pane dzimwe nzira dzekuyera denderedzwa rechiuno here?
Ehe, kune dzimwe nzira dzakawanda. Idzi dzinogona kukupa mufananidzo wakajeka wenjodzi yako.
1. Chiyero chechiuno nechiuno
Chaunoita pano ndechekutarisa saizi yechiuno chako zvichienderana nehukuru hwechiuno chako.
- Maitiro ekuyera: Yera uchitenderedza chikamu chidiki chechiuno chako. Wobva wayera uchitenderedza chikamu chakakura chechiuno chako (apo matako ako anonyanya kubuda). Iye zvino kamura chiyero chechiuno chako nekuyera chiuno chako.
- Njodzi: Kana chiyero ichi chiri kupfuura 0.85 kuvakadzi uye chinopfuura 0.90 kuvarume , chiratidzo chemafuta emudumbu akawandisa.
2. Chiyero chehudyu kusvika pahurefu
Nyanzvi dzakawanda dzinoti iyi ndiyo nzira yakarurama uye inoshanda pasi rose.
- Mutemo wekutanga: Kutenderera kwechiuno chako kunofanira kunge kuri pasi pehafu yehurefu hwako.
- Maitiro ekuyera: Yera denderedzwa rechiuno chako nemainji. Yerawo kureba kwako nemainji. Iye zvino kamura chiyero chechiuno chako nehurefu hwako. Kana mhinduro iri kupfuura 0.5, uri panjodzi yekusangana nematambudziko ehutano.
Nzira iri nyore yekuita izvi pasina tepi!
Unogonawo kuita izvi neshinda. Yera wocheka shinda ine urefu hwakaenzana nehurefu hwako. Zvino peta tambo nepakati chaipo. Wobva waputira tambo yakapetwa muchiuno chako. Kana usingakwanise kuiputira yese muchiuno chako, chiuno chako chinopfuura hafu yehurefu hwako. Icho chiratidzo chenjodzi.
Hukama huripo pakati pehukuru hwechiuno neBMI ndehupi?
Tinowanzonzwa nezve body mass index (BMI) patinotaura nezvehuremu. Inzira iri nyore yekuona kana uine huremu hwakanaka zvichienderana nehurefu hwako. Asi BMI ine matambudziko ayo. Haikuudze kuti mafuta emuviri wako ari kupi.
Fungidzira kuti mumwe munhu ane BMI ine hutano (iri pasi pe25) asi chiuno chake chakakura. Vari panjodzi huru yezvirwere zvemwoyo nechirwere cheshuga. Dzimwe nguva, saizi yechiuno inopa mufananidzo uri nani wenjodzi yehutano hwako pane BMI. Ndosaka vanachiremba vachishandisa zviyero zvese izvi.
Nzira yekuderedza saizi yechiuno?
Pane chikanganiso chikuru chinoitwa nevanhu vazhinji pano. Kuedza kuderedza huremu nekuita maekisesaizi emudumbu chete (kukwenya muviri, kugara pasi).
Zvakakosha: Haugone kuona kuderedza mafuta kubva panzvimbo imwe chete yemuviri wako. Kunyangwe unoita maekisesaizi akawanda sei mudumbu, hazvizoderedzi mafuta ari mudumbu mako. Maekisesaizi iwayo anongosimbisa tsandanyama dzemudumbu mako chete.
Kuti uderedze masendimita akakomberedza chiuno chako, unofanirwa kudzikisa huremu mumuviri wako wese . Nzira yakanakisa yekuita izvozvo ndeiyi:
1. Kudya kwakaringana: Deredza kudya macalorie. Deredza zvinwiwa zvine shuga yakawanda, zvekudya zvine mafuta akawanda, uye zvekudya zvine shuga yakawanda zvakanyanya sezvinobvira.
2. Kurovedza muviri nguva dzose: Pisa macalorie nekuita maekisesaizi. Ita maekisesaizi akadai sekufamba, kumhanya, kushambira, kana kuchovha bhasikoro kanenge mazuva mashanu pasvondo, kwemaminitsi makumi matatu pazuva.
Zvakanaka kutaura nachiremba wako wowana mazano ekudya zvakanaka uye chirongwa chekurovedza muviri chakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Saizi yechiuno chako haisi yehembe chete, inotaura zvakawanda nezvehutano hwako.
- Mafuta akawandisa mudumbu, kunyanya mafuta ari mudumbu akakomberedza nhengo dzemuviri, anowedzera njodzi yezvirwere zvakawanda zvakakomba, zvakaita sechirwere cheshuga nechirwere chemwoyo.
- Paunenge uchiyera chiuno chako, chiyera nemazvo. Usabata mweya wako kana kudhonza dumbu rako. Chiyera nekukurumidza paunongoburitsa mweya.
- Semutemo uri nyore, kana chiuno chako chiri pasi pehafu yehurefu hwako, chiratidzo chine hutano.
- Kuti uderedze chiuno chako, hazvina kukwana kungorovedza muviri nedumbu. Unofanira kuderedza huremu mumuviri wako wese kuburikidza nekudya zvine mwero uye kurovedza muviri nguva dzose. Taura nachiremba wako nezveizvi.
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