Xa sithenga iibhulukhwe, iziketi, okanye iijini, sihlala sijonga ubungakanani besinqe. Kodwa ubusazi na ukuba ubungakanani besinqe sakho abupheleli nje kwiimpahla? Ngokwenene luphawu olubalulekileyo nolubalulekileyo lwempilo yakho iyonke. Olu vavanyo lulula lunokukunceda ubone umngcipheko wakho wokuba nezifo ezinzulu ezifana neSifo seswekile sohlobo lwesibini, uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye nesifo sentliziyo.
Ulinganisa njani ubungakanani besinqe sakho ngokuchanekileyo?
Konke okudingayo kulo msebenzi yiteyiphu yokulinganisa eqhelekileyo. Kulula kakhulu. Makhe sibone indlela yokwenza ngokuchanekileyo.
1. Fumana indawo efanelekileyo: Okokuqala, fumana indawo ephezulu kwithambo lakho lesinqe. Ngokuqhelekileyo, le ndawo ingaphezulu nje kweqhosha lesisu sakho.
2. Beka iteyiphu: Ngoku beka iteyiphu yokulinganisa phezulu kwethambo lesinqe, uze uyibambe ngqo emzimbeni wakho kumgangatho wesinqe. Qinisekisa ukuba iteyiphu ithe tye ukusuka ngasemva.
3. Okona kubaluleke kakhulu: Musa ukuyitsala iteyiphu kakhulu . Kwaye ungayitsali iqine kakhulu okanye iqine kakhulu. Yigcine ikwindawo ekhululekileyo ecaleni kwesikhumba. Musa ukubamba umoya wakho okanye ukufunxa isisu sakho ngelixa uthatha umlinganiselo. Hlala nje ukhululekile.
4. Thatha umlinganiselo: Tsala umoya onzulu ngaphakathi, ukhuphe umoya ngokupheleleyo, uze ufunde inombolo ekwiteyiphu. Ngumlinganiselo wakho wesinqe.
Kutheni ubukhulu besinqe bubaluleke kangaka?
Ngamafutshane, ubungakanani besinqe sakho buyindlela yokulinganisa ukuba unamafutha angakanani esiswini sakho. La mafutha esiswini, ingakumbi uhlobo olubizwa ngokuba yi -visceral fat, lelona liyingozi kakhulu.
Yintoni iVisceral Fat? Olu lungqimba olunzulu lwamafutha olujikeleze amalungu abalulekileyo esiswini sakho, njengesibindi sakho kunye nepancreas. Olu hlobo lwamafutha alukho nje kuphela apho. Lukhupha iihomoni kunye neekhemikhali egazini lakho ezibangela ukudumba. Olu vuvuvuvu oluqhubekayo luyimbangela enkulu yezifo ezininzi ezingapheliyo, njengesifo sentliziyo kunye nesifo seswekile.
Njengoko la mafutha e-Visceral esanda, impendulo yomzimba kwi-hormone ye-insulin, elawula iswekile emzimbeni, iyancipha. Oku sikubiza ngokuba kukunganyamezelani ne-insulin . Le meko yeyona nto iphambili ebangela ukuba umntu abe nesifo seswekile kamva.
Ukongeza, amafutha amaninzi esiswini anokubangela uxinzelelo lwegazi oluphezulu, amanqanaba aphezulu e-cholesterol egazini, kunye nesifo sesibindi esinamafutha, zonke ezo zinto zinyusa kakhulu umngcipheko wesifo sentliziyo.
Ngoko ke, yintoni ubungakanani besinqe obusempilweni?
Oku kunokwahluka kancinci ngokuxhomekeke kwisini sakho, ubude, umzimba, ubudala, kunye nohlanga. Nangona kunjalo, imibutho emikhulu yezempilo kwihlabathi liphela inike iingcebiso ngokubanzi ngale nto. Kukho iingcebiso ezithile kubantu baseMzantsi Asia abafana nathi.
| Ingcebiso yezempilo | Kwabasetyhini (umngcipheko ophezulu) | Kwamadoda (umngcipheko ophezulu) |
|---|---|---|
| Iingcebiso ngokubanzi | Ukuba ingaphezulu kwe-35 intshi | Ukuba ingaphezulu kwe-40 intshi |
| Kwabase-Asia baseMzantsi - (Ingcebiso yethu efanelekileyo) | Ukuba ingaphezulu kwe-31.5 inches (80 cm) | Ukuba ingaphezulu kwe-35.5 inches (90 cm) |
Ngaba zikho ezinye iindlela zokulinganisa umjikelezo wesinqe?
Ewe, zikho nezinye iindlela ezahlukeneyo. Ezi zingakunika umfanekiso ocacileyo womngcipheko wakho.
1. Umlinganiselo wesinqe ukuya kwisinqe
Into oyenzayo apha kukujonga ubungakanani besinqe sakho xa kuthelekiswa nobukhulu besinqe sakho.
- Indlela yokulinganisa: Linganisa ujikeleze inxalenye encinci yesinqe sakho. Emva koko ulinganise ujikeleze inxalenye ebanzi yesinqe sakho (apho iimpundu zakho ziphuma khona kakhulu). Ngoku yahlula isinqe sakho ngomlinganiselo wesinqe sakho.
- Umngcipheko: Ukuba eli nani lingaphezulu kwe -0.85 kubasetyhini kwaye lingaphezulu kwe -0.90 kumadoda , luphawu lokutyeba esiswini okugqithisileyo.
2. Umlinganiselo wokuphakama kwesinqe
Iingcali ezininzi zithi le yeyona ndlela ichanekileyo nesetyenziswa kakhulu kwihlabathi liphela.
- Umthetho osisiseko: Ububanzi besinqe sakho bufanele bube ngaphantsi kwesiqingatha sobude bakho.
- Indlela yokulinganisa: Linganisa umjikelezo wesinqe sakho ngee-intshi. Linganisa nobude bakho ngee-intshi. Ngoku yahlula isinqe sakho ngobude bakho. Ukuba impendulo ingaphezulu kwe-0.5, usengozini yokuba neengxaki zempilo.
Indlela elula yokwenza oku ngaphandle kweteyipu!
Ungakwenza oku nangesiqwenga sentambo. Linganisa uze usike isiqwenga sentambo esilingana nobude bakho. Ngoku songa intambo ibe phakathi. Emva koko songa intambo esongiweyo esinqeni sakho. Ukuba awukwazi ukuyisonga yonke indlela esinqeni sakho, isinqe sakho singaphezulu kwesiqingatha sobude bakho. Elo luphawu lobungozi.
Yintoni ubudlelwane phakathi kobukhulu besinqe kunye ne-BMI?
Sihlala sisiva nge- body mass index (BMI) xa sithetha ngobunzima. Yindlela elula yokubona ukuba ubunzima bakho bufanelekile na ngokweminyaka yakho. Kodwa i-BMI ineengxaki zayo. Ayikuxeleli ukuba amafutha omzimba wakho aphi.
Khawuthelekelele ukuba umntu une-BMI esempilweni (engaphantsi kwama-25) kodwa isinqe sakhe sikhulu. Bakwasengozini enkulu yesifo sentliziyo nesifo seswekile. Ngamanye amaxesha, ubungakanani besinqe bunika umfanekiso ongcono womngcipheko wempilo yakho kune-BMI. Yiyo loo nto oogqirha besebenzisa zombini iindlela zokulinganisa.
Ungayinciphisa njani isayizi yesinqe?
Kukho impazamo enkulu eyenziwa ngabantu abaninzi apha. Oko kuzama ukunciphisa umzimba ngokwenza umthambo wesisu kuphela (ukuqunjelwa, ukuhlala phantsi).
Kubalulekile: Awunakukwazi ukubona ukunciphisa amafutha kwindawo enye yomzimba wakho. Nokuba wenza umthambo ongakanani na esiswini, awuyi kunciphisa ungqimba lwamafutha esiswini sakho. Ezo mthambo ziya kuqinisa izihlunu zesisu sakho kuphela.
Ukuze wehlise ii-intshi ezijikeleze isinqe sakho, kufuneka wehlise ubunzima emzimbeni wakho wonke . Eyona ndlela ilungileyo yokwenza oko kuku:
1. Ukutya okunesondlo: Nciphisa ukutya okuneekhalori. Nciphisa iziselo ezineswekile, ukutya okunamafutha akhawulezayo, kunye nokutya okuneswekile eninzi kangangoko kunokwenzeka.
2. Ukuzilolonga rhoqo: Tshisa iikhalori ngokuzilolonga. Yenza imithambo efana nokuhamba, ukubaleka, ukudada, okanye ukukhwela ibhayisekile ubuncinane iintsuku ezi-5 ngeveki, ubuncinane imizuzu engama-30 ngosuku.
Kungcono ukuthetha nogqirha wakho uze ufumane iingcebiso malunga nokutya okufanelekileyo kunye nenkqubo yokuzilolonga.
Umyalezo Wokuya Ekhaya
- Ubungakanani besinqe sakho abupheleli nje kwiimpahla, buthetha lukhulu ngempilo yakho.
- Amafutha amaninzi esiswini, ingakumbi amafutha angaphakathi ajikeleze amalungu omzimba, andisa umngcipheko wezifo ezininzi ezinzulu, ezifana nesifo seswekile nesifo sentliziyo.
- Xa ulinganisa isinqe sakho, linganisa ngokuchanekileyo. Musa ukubamba umoya wakho okanye utsale isisu sakho. Thatha umlinganiselo kwangoko emva kokukhupha umoya.
- Njengomthetho olula, ukuba ubungakanani besinqe sakho bungaphantsi kwesiqingatha sobude bakho, luphawu olusempilweni.
- Ukuze unciphise isinqe sakho, akwanelanga ukwenza umthambo wesisu nje kuphela. Udinga ukunciphisa umzimba emzimbeni wakho wonke ngokutya okunesondlo kunye nokuzilolonga rhoqo. Thetha nogqirha wakho ngale nto.
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