Uma sithenga amabhulukwe, iziketi, noma amabhulukwe ebhulukwe, sivame ukubheka usayizi wesinqe. Kodwa bewazi ukuthi usayizi wesinqe sakho awugcini nje ngezingubo? Empeleni kuyinkomba ebalulekile kakhulu yempilo yakho iyonke. Lokhu kulinganisa okulula kungakusiza ukuthi unqume ingozi yakho yokuthola izifo ezingathi sína njengesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, i-cholesterol ephezulu, nesifo senhliziyo.
Ulinganisa kanjani usayizi wesinqe sakho ngokunembile?
Okudingayo kulo msebenzi i-tape measure ejwayelekile. Kulula kakhulu. Ake sibone ukuthi singakwenza kanjani kahle.
1. Thola indawo efanele: Okokuqala, thola indawo ephakeme kakhulu ethanjeni lakho lesinqe. Ngokuvamile, lokhu kungaphezu nje kwenkinobho yesisu sakho.
2. Beka itheyiphu: Manje beka itheyiphu yokulinganisa phezulu kwalelo thambo le-hip, bese uyibamba iqonde emzimbeni wakho ezingeni le-hip. Qiniseka ukuthi itheyiphu iqondile kusukela ngemuva futhi.
3. Okubaluleke kakhulu: Ungadonsi itheyiphu iqine kakhulu . Futhi ungayidonsi iqine kakhulu noma iqine kakhulu. Yigcine isesimweni esihle esikhumbeni. Ungabambeli umoya wakho noma umunce isisu sakho ngenkathi uthatha isilinganiso. Vele uhlale ukhululekile.
4. Thatha isilinganiso: Phefumula kakhulu, ukhiphe umoya ngokuphelele, bese ufunda inombolo esetheyipini. Leso isilinganiso sakho sangempela sesinqe.
Kungani ubukhulu besinqe bubaluleke kangaka?
Kalula nje, ubukhulu bokhalo lwakho buyindlela yokulinganisa ukuthi unamafutha angakanani esiswini sakho. La mafutha esiswini, ikakhulukazi uhlobo olubizwa ngokuthi amafutha e-visceral, yiwona ayingozi kakhulu.
Kuyini Amafutha E-Visceral? Lolu ungqimba olujulile lwamafutha oluzungeze izitho ezibalulekile ngaphakathi kwesisu sakho, njengesibindi sakho kanye ne-pancreas. Lolu hlobo lwamafutha alugcini lapho kuphela. Lukhipha ama-hormone namakhemikhali egazini lakho abangela ukuvuvukala. Lokhu kuvuvukala okuqhubekayo kuyimbangela enkulu yezifo eziningi ezingamahlalakhona, njengesifo senhliziyo nesifo sikashukela.
Njengoba la mafutha e-Visceral ekhula, impendulo yomzimba ku-hormone i-insulin, elawula ushukela emzimbeni, iyancipha. Lokhu sikubiza ngokuthi ukumelana ne-insulin . Lesi simo siyimbangela eyinhloko yokukhula kwesifo sikashukela kamuva.
Ngaphezu kwalokho, amafutha amaningi esiswini angaholela ekucindezelekeni kwegazi okuphezulu, amazinga aphezulu e-cholesterol egazini, kanye nesifo sesibindi esinamafutha, konke okwandisa kakhulu ingozi yesifo senhliziyo.
Ngakho-ke, uyini usayizi okhalweni olunempilo?
Lokhu kungahluka kancane kuye ngobulili bakho, ubude, umzimba, iminyaka, kanye nobuzwe. Kodwa-ke, izinhlangano ezinkulu zezempilo emhlabeni wonke zinikeze izincomo ezijwayelekile ngalokhu. Kunezincomo ezithile zabantu baseNingizimu Asia njengathi.
| Izincomo zezempilo | Kwabesifazane (ingozi ephezulu) | Kwabesilisa (ingozi ephezulu) |
|---|---|---|
| Izincomo ezijwayelekile | Uma ingaphezu kwamasentimitha angu-35 | Uma ingaphezu kwamasentimitha angu-40 |
| Kwabase-Asia baseNingizimu - (Isincomo sethu esifanele kakhulu) | Uma ingaphezu kwamasentimitha angu-80 (31.5 inches) | Uma ingaphezu kwamasentimitha angu-90 (35.5 inches) |
Zikhona yini ezinye izindlela zokulinganisa ukujikeleza okhalweni?
Yebo, kunezinye izindlela eziningana. Lezi zingakunikeza isithombe esicacile sengozi yakho.
1. Isilinganiso Sesinqe Nesinqe
Okwenzayo lapha ukubheka usayizi wesinqe sakho uma kuqhathaniswa nosayizi wesinqe sakho.
- Indlela yokukala: Kala ingxenye encane kakhulu okhalweni lwakho. Bese ukala ingxenye ebanzi kakhulu yezinqe zakho (lapho izinqe zakho ziphuma khona kakhulu). Manje hlukanisa isilinganiso sesinqe sakho ngesilinganiso sesinqe sakho.
- Ingozi: Uma lesi silinganiso singaphezu kuka -0.85 kwabesifazane kanye no- 0.90 kwabesilisa , kuyisibonakaliso samafutha esiswini amaningi.
2. Isilinganiso Sokusuka Esinqeni Kuya Ekuphakameni
Ochwepheshe abaningi bathi lena yindlela enembile kakhulu futhi esetshenziswa emhlabeni wonke.
- Umthetho oyisisekelo: Ububanzi besinqe sakho kufanele bube ngaphansi kwengxenye yobude bakho.
- Indlela yokukala: Kala umjikelezo wesinqe sakho ngamasentimitha. Kala nokuphakama kwakho ngamasentimitha. Manje hlukanisa isilinganiso sesinqe sakho ngokuphakama kwakho. Uma impendulo ingaphezu kuka-0.5, usengozini yezinkinga zempilo.
Indlela elula yokwenza lokhu ngaphandle kwetheyiphu!
Ungakwenza lokhu nangentambo. Kala bese usika intambo enobude obufana nobude bakho. Manje songa intambo ibe phakathi. Bese usonga intambo egoqiwe okhalweni lwakho. Uma ungakwazi ukuyisonga yonke izungeze okhalweni lwakho, intamo yakho ingaphezu kwengxenye yobude bakho. Lokho kuyisibonakaliso sengozi.
Buyini ubudlelwano phakathi kosayizi wesinqe kanye ne-BMI?
Sivame ukuzwa nge- body mass index (BMI) uma sikhuluma ngesisindo. Kuyindlela elula yokubona ukuthi unesisindo esifanelekile yini ngobude bakho. Kodwa i-BMI inezinkinga zayo. Ayikutsheli ukuthi amafutha omzimba wakho akuphi.
Cabanga nje ukuthi umuntu une-BMI enempilo (engaphansi kuka-25) kodwa okhalweni olukhulu. Basengozini enkulu yesifo senhliziyo nesifo sikashukela. Ngezinye izikhathi, usayizi okhalweni unikeza isithombe esingcono sengozi yakho yempilo kune-BMI. Yingakho odokotela besebenzisa zombili izilinganiso.
Unganciphisa kanjani usayizi wesinqe?
Kunephutha elikhulu elenziwa abantu abaningi lapha. Lokho kuwukuzama ukunciphisa isisindo ngokwenza izivivinyo zesisu kuphela (ukuhlikihla, ukuhlala phansi).
Okubalulekile: Awukwazi ukubona ukunciphisa amafutha endaweni eyodwa yomzimba wakho. Kungakhathaliseki ukuthi wenza kangakanani ukuzivocavoca kwesisu, ngeke kunciphise ungqimba lwamafutha esiswini sakho. Lokho kuzivocavoca kuzoqinisa imisipha yesisu sakho kuphela.
Ukuze wehlise amasentimitha azungeze okhalweni lwakho, udinga ukwehlisa isisindo emzimbeni wakho wonke . Indlela engcono kakhulu yokwenza lokho ukuthi:
1. Ukudla okunomsoco: Nciphisa ukudla okunama-calories. Nciphisa iziphuzo ezinoshukela, ukudla okusheshayo okunamafutha, kanye nokudla okunoshukela omningi ngangokunokwenzeka.
2. Ukuzivocavoca njalo: Shisa amakhalori ngokuzivocavoca. Yenza izivivinyo ezifana nokuhamba, ukugijima, ukubhukuda, noma ukugibela ibhayisikili okungenani izinsuku ezi-5 ngesonto, okungenani imizuzu engama-30 ngosuku.
Kungcono ukukhuluma nodokotela wakho mayelana nohlelo lokudla kanye nohlelo lokuzivocavoca olufanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Usayizi wesinqe sakho awugcini nje ngezingubo, kodwa usho lukhulu ngempilo yakho.
- Amafutha amaningi esiswini, ikakhulukazi amafutha angaphakathi azungeze izitho zomzimba, andisa ingozi yezifo eziningi ezimbi, njengesifo sikashukela nesifo senhliziyo.
- Uma ulinganisa ukhalo lwakho, kala kahle. Ungabambeli umoya wakho noma udonse isisu sakho. Thatha isilinganiso ngokushesha nje lapho ukhipha umoya.
- Njengomthetho olula, uma usayizi wesinqe sakho ungaphansi kwengxenye yobude bakho, kuwuphawu olunempilo.
- Ukuze wehlise ukhalo lwakho, akwanele ukwenza nje izivivinyo zesisu. Udinga ukunciphisa isisindo emzimbeni wakho wonke ngokudla okunempilo kanye nokuzivocavoca njalo. Khuluma nodokotela wakho ngalokhu.
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