"Oh, ndakafuta here..." "Ndinofanira kuderedza huremu hwakadini kuti ndive mutete seshamwari yangu?" "Huremu uhwu hwakakodzera kureba kwangu here?"... Wakambova nemibvunzo yakaita seiyi here? Tose tinofunga nezvehuremu hwedu nehutano hwedu. Asi kazhinji, tinongotarisa nhamba iri pachikero tozvidya mwoyo, kana kuzvienzanisa nemumwe munhu. Kutaura zvazviri, "huremu hwakakodzera" kana "huremu hwakakodzera" haisi nhamba imwe chete. Ingori chikamu chimwe chete chenyaya chinokusiyanisa iwe uye chinokuudza nezvehutano hwako.
Chii chinosarudza huremu hwakakodzera muviri?
Zvichitaurwa zviri nyore, huremu hwakanaka kwauri hunosiyana pamunhu wega wega. Vanachiremba vanofunga zvinhu zvakasiyana-siyana pavanosarudza izvi. Zvakafanana nemepu yehutano yakasarudzika.
- Zera: Sezvatinokura, mashandiro edu emuviri anoderera. Mahormone anochinjawo. Zvinhu izvi zvinokanganisa huremu zvakananga.
- Murume kana Mukadzi: Kazhinji, varume vane huremu hwemapfupa netsandanyama zvakawanda kupfuura vakadzi. Saka, kunyangwe vaine zera nekukura zvakafanana, murume anogona kurema zvishoma kupfuura mukadzi.
- Kureba: Uyu uri nyore. Sezvaunowedzera kureba, huremu hwemuviri wako hunowedzerawo, uye huremu hwako hwakanaka hunokurawo.
- Zvirwere nemishonga: Zvimwe zvirwere (semuenzaniso, matambudziko ethyroid) uye zvimwe zvinodhaka (semuenzaniso, corticosteroids, mimwe mishonga yepfungwa) zvinogona kukonzera kuwedzera uremu. Zvakare, zvinhu zvakaita sekushushikana zvakanyanya, zvakaita sekushaya hope, zvinogona kukonzera kuwedzera uremu. Zvimwe zvirwere (semuenzaniso, kenza, zvirwere zvemudumbu) zvinogonawo kukonzera kudzikira kwehuremu.
- Kuumbwa kweMuviri: Izvi zvakakosha zvikuru. Huremu hwemuviri wako hunoumbwa nemafuta, tsandanyama, mapfupa, nemvura. Funga nezvazvo, kana muri varefu nezera rimwe chete, uyo anonyanya kurovedza muviri achava netsandanyama dzakawanda. Saka, anogona kurema zvishoma kupfuura mumwe munhu. Tsandanyama dzinorema kupfuura mafuta . Asi ihwohwo huremu hune hutano.
- Majini: Majini anokanganisawo zvinhu zvakaita sekunge unonzwa kuguta nekukurumidza, chido chako chekudya, uye kuti unoshandisa sei simba remuviri wako. Ndosaka vamwe vanhu vachiwana huremu zviri nyore, nepo vamwe vachiomerwa nekuwedzera huremu.
Unoyera sei huremu hwakanaka? BMI chete yakakwana here?
Kune nzira dzakawanda dzinoshandiswa kuwana pfungwa yehuremu hwakanaka. Asi yeuka, hapana imwe yenzira idzi inopa mufananidzo wakazara wehutano hwako. Idzi ingori bvunzo dzekutanga.
BMI (Muviri Wemuviri)
Iyi ndiyo nzira inozivikanwa zvikuru yatakambonzwa nezvayo. Iyi inhamba iri nyore yekuverenga kuti uone kana uine huremu hwakanaka zvichienderana nehurefu hwako. BMI yako inoverengwa nekukamura huremu hwako (mumakirogiramu) nechikwere chehurefu hwako (mumamita). Unogona kutarisa izvi zviri nyore ne "BMI calculator" yepamhepo.
Asi BMI ine dambudziko guru. Kureva kuti, haigone kusiyanisa mafuta emuviri nehuremu hwetsandanyama . Saka, mutambi ane tsandanyama dzakanaka anogona kunge aine BMI yakakwira, kunyangwe asina kufuta zvakanyanya. Saizvozvowo, munhu anorasikirwa nehuremu hwetsandanyama paanokura anogona kunge aine mafuta akawanda mumuviri asi achiri neBMI yakajairika.
| Kukosha kweBMI | Zvinoreva |
|---|---|
| Vari pasi pe18.5 | Huremu hwakaderera |
| 18.5 – 24.9 | Huremu hwakanaka |
| 25.0 – 29.9 | Kurema zvakanyanya |
| 30.0 kana kupfuura | Kufuta |
Saka, kana uine mubvunzo nezve BMI yako, usaite sarudzo zvichibva pairi chete. Zvakanaka kutaura nachiremba wako.
Kutenderera kwechiuno
Uku kuyera kwakakosha zvikuru kana zvasvika pakurema kwakanaka, nekuti mafuta anochengetwa mudumbu, kunyanya mafuta emukati medumbu, ane chekuita nezvirwere zvakasiyana-siyana, zvinosanganisira chirwere chemwoyo, BP, uye chirwere cheshuga cherudzi rwechipiri.
- Varume: Kutenderera kwechiuno kunofanira kunge kuri pasi pemasendimita makumi mana.
- Vakadzi vasina pamuviri: Kutenderera kwechiuno kunofanira kunge kuri pasi pemasendimita makumi matatu nemashanu.
Kuyera chiuno chako: Simuka wakatwasuka woisa tepi yekuyera pamusoro pebhonzo rehudyu yako, padumbu rako. Usasimbise kana kusunungura tepi yekuyera. Tora chiyero mushure mekufema.
Dzimwe nzira: WHR neWHtR
- Chiyero cheWaist-to-Hip (WHR): Chiyero ichi chinoverengerwa nekukamura denderedzwa rechiuno nedenderedzwa riri panzvimbo yakafara yechiuno.
- Chiyero chehudyu kusvika pahurefu (WHtR): Iyi ndiyo denderedzwa rechiuno chako rakakamurwa nekukwirira kwako. Mutemo uri nyore pano ndewekuti, "denderedzwa rechiuno chako rinofanira kunge riri pasi pehafu yehurefu hwako."
Dzimwe ongororo dzinoratidza kuti nzira idzi, kunyanya WHtR, dzinogona kufanotaura njodzi dzehutano dzemangwana nemazvo kupfuura BMI.
Kuongorora Kuumbwa Kwemuviri
Iyi inzira yekufambira mberi zvishoma. Kuongororwa kwakadai se 'Dual X-ray Absorptiometry (DXA)' kunogona kuyera mafuta emuviri wako nemazvo, tsandanyama, uye kuwanda kwemapfupa zvakasiyana.
Zvakanaka, saka unosvika sei pahuremu hwakanaka kudai?
Ichi ndicho chikamu chakakosha. Yeuka, ichi hachisi "chikafu" chaunogona kuita mumazuva maviri kana matatu. Iri irwendo rwekugadzira tsika dzinogara kwenguva refu uye dzine hutano . Nzira dzekugadzirisa nekukurumidza dzinongoguma nekudzosa uremu nekukurumidza.
Kana uchida kuderedza uremu...
- Idya zvekudya zvinovaka muviri zvakawanda: Zvokudya zvinokurumidza kudya, zvinwiwa zvine shuga yakawanda, uye zvekudya zvakagadzirwa zvine macalorie akawanda, asi zvine mavitamini mashoma, zvicherwa, uye fiber. Isa miriwo yakawanda, michero, uye miriwo yakawanda sezvinobvira pakudya kwega kwega.
- Wana mapuroteni nefayibha zvakakwana: Izvi zvinobatsira kuti dumbu rako rigare rakaguta.
- Deredza munyu, shuga, uye mafuta.
- Ngwarira kudzora huwandu hwezvokudya: Rega kudya kana waguta uye ita tsika yekudya zvine mwero.
- Famba-famba zvakanyanya: Wedzera nhanho dzaunotora pazuva. Ita maekisesaizi, akadai sekufamba-famba nekukurumidza, maawa maviri nehafu pasvondo. Ita maekisesaizi ekusimbisa tsandanyama (semuenzaniso, kusimudza masimbi) kwemazuva maviri pasvondo. Kana uchishanda muhofisi, simuka ufambe-fambe kwenguva pfupi kanenge kamwe chete paawa.
Paavhareji, kana ukadya macalorie anosvika mazana mashanu (500) mashoma pane aunoda pazuva, unogona kurasikirwa nepaundi imwe (0.45 kg) pasvondo. Zvisinei, zvakanaka kubvunza chiremba wako nezvekushomeka kwemacalorie kwakakunakira.
Kana uchida kuwedzera uremu...
Kuwedzera huremu idambudzikowo kune avo vakafuta. Kune nzira dzakanaka dzekuita izvi zvakare.
- Idya zvekudya zvine utano zvakawanda uye zvine macalorie akawanda: zvinhu zvakaita senzungu, yogati ine mafuta akawanda, mazai, hove, nenyama.
- Wedzera nguva yaunodya: Kuwedzera pakudya kwako kukuru kutatu, idya zvekudya zvidiki zviviri kusvika zvitatu zvinovaka muviri.
- Macalorie emvura: Chinwiwa chakaita semuchero unovaka muviri neyogati inzira yakanaka yekuwana macalorie usina kuguta.
- Ita maekisesaizi ekusimudza masimbi: Izvi zvinogona kukubatsira kuvaka tsandanyama uye kuwedzera uremu nenzira ine hutano.
Chero chaunoita, chiite uchifara. Enda kuno famba neshamwari, bika chikafu chine hutano nemhuri yako. Ipapo hazvizove basa rakaoma, zvichava chikamu chehupenyu hwako.
Mharidzo Yekuenda Nayo Kumba
- "Huremu hwakakodzera" haisi nhamba imwe chete. Imhando yehutano inosiyana zvichienderana nezera rako, kureba, murume kana mukadzi, majini ako, uye hutano hwako.
- Body mass index (BMI) inongova imwe chete yekuyerwa. Zvakare, ziva kutenderera kwechiuno chako . Mafuta edumbu ane njodzi huru.
- Usaite "kudya" kunovimbisa mhedzisiro nekukurumidza. Chinonyanya kukosha ndechekugara uine tsika dzekudya zvine hutano uye kurovedza muviri nguva dzose .
- Kana uine zvinokunetsa nezvehuremu hwako, kudzikira kwehuremu, kana kuwedzera huremu, usaite sarudzo uchishandisa internet, asi bvunza chiremba wako kuti akupe mazano akakodzera.
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