Chifukwa Chake Thupi Lililonse Loyamba Ndi Lothandiza
Ngati mukuyesera kuchepetsa thupi , pali njira zingapo zomwe mungawonetse kuti mukupita patsogolo. Kuphatikiza pa kudziyeza nokha payekha, wothandizira zaumoyo wanu akhoza kuyeza kuchuluka kwa mafuta a thupi lanu kapena chiwerengero cha thupi lanu (BMI). Koma ndiyeso iti yomwe ndi yabwino kwambiri yogwiritsira ntchito? Ma dieters ambiri amamenyana ndi funso la BMI ndi thupi la mafuta ndipo sadziwa kuti ndiyeso iti yomwe angagwiritse ntchito.
Liwu la mafuta lirilonse liri ndi cholinga ndipo lingakhale lothandiza. Njira yabwino kwambiri kwa inu imadalira zifukwa zingapo.
Kodi Thupi Lalikulu la Thupi N'chiyani?
BMI ndi nambala yomwe imagwiritsidwa ntchito kuyesa kukula kwa thupi lanu. Sizigawo zamtundu wa mafuta, koma mmalo mwake zimathandiza kudziwa ngati kulemera kwanu kukugwera bwino . Chiwerengerochi chiwerengedwa pogwiritsa ntchito kulemera kwanu ndi kutalika kwake. Ngati muli ndi katundu wolemera kwambiri kwa msinkhu wanu, kulemera kwakukulu kumaonedwa kukhala mafuta. Mndandanda wa misala ya thupi ndi chida chokha chimene chimakupangitsani inu mu gulu loyesa kulemera kwake, silinapangidwe kuti likhale chida cholondola cha kuganizira kuti mudziwe thanzi.
Ngakhale akatswiri ena atsimikizira kuti BMI siyeso nthawi zonse, kwa anthu ambiri, iyi ndiyo njira yosavuta komanso yosavuta kudziwa ngati mafuta awo a thupi ndi aakulu kwambiri kuti asakhale ndi thanzi labwino. Kawirikawiri, anthu omwe ali ndi BMI okwana 25 kapena apamwamba ali ndi chiopsezo chachikulu cha matenda a mtima, kuthamanga kwa magazi , shuga, ndi matenda ena aakulu.
Mmene Mungayesere ndi Kuyeza BMI Yanu
Kuti mupeze BMI yanu, muyenera kudziwa kulemera kwanu ndi kutalika kwake. Mukhoza kugwiritsa ntchito chiwerengero cha masamu kuti mupeze nambala ya ndondomeko, koma ndi kosavuta kugwiritsira ntchito pulogalamu yamakono kuti mupeze zotsatira zamphindi.
Mukakhala ndi BMI yanu, gwiritsani ntchito tchatichi kuti muone zotsatira.
- Kunenepa kwambiri = zosakwana 18.5
- Kulemera kwachilendo = 18.5-24.9
- Kunenepa kwambiri = 25-29.9
- Ophunzira (Kalasi I) = 30-34.9
- Ose (Gawo Lachiwiri) = 35-39.9
- Oso (Gawo III) => 40
Ngati BMI yanu ikugwera m'zigawo zolemera kwambiri kapena zolemera kwambiri ndipo mukuganiza kuti kulemera kwanu kuli bwino, mungafunike kuganizira zinthu zina. Opanga thupi ndi othamanga omwe amapanga nawo ntchito zolemetsa zolemetsa akhoza kunyamula zolemera kwambiri zomwe ndi minofu, osati mafuta. Zakudya zanu, mtundu wanu komanso mbiri yanu ya banja zingakhudzenso BMI yanu. Koma nthawi zambiri, BMI imapereka chiwerengero chabwino cha kulemera kwanu.
Kodi Thupi la Mafuta Ndi Chiyani?
Mafuta olemera thupi ndi muyezo wa mafuta m'thupi lanu mosiyana ndi minofu, fupa ndi thupi lina lolemera. Kwa anthu ambiri, chiyero ichi cha thupi limakhala chizindikiro chabwino cha kulemera kwa kulemera kuposa chiwerengero cha msinkhu. Mafuta abwino a thupi la thupi ndi osiyana kwa amuna ndi akazi. Mafuta a thupi angayesedwe pogwiritsa ntchito njira zosiyanasiyana.
Mmene Mungayesere Mafuta Amtundu wa Mafuta
- Anthu opa khungu. Njira yochepetsetsa ya mafuta a thupi ndikumagwiritsa ntchito anthu okhota . Chidachi chimangosakaniza khungu m'madera atatu a thupi. Amuna, chifuwa, mimba, ndi ntchafu zimayesedwa. Kwa akazi, triceps, chiuno, ndi ntchafu zimayesedwa. Malingana ndi muyeso, peresenti ya mafuta onse a thupi akhoza kuyerekezedwa.
- Zabwino: Mayesowa ndi otchipa ndipo amapezeka kupezeka m'magulu othandizira anthu odwala, malo ogulitsira thupi komanso nthawi zambiri ku ofesi ya dokotala. Ndiyeso yosavuta, yabwino kuti ichitike ndipo imatenga mphindi yokwanira kuti ikwaniritse.
- Wokonda: Kulungama kwa zotsatira kumadalira luso la tester. Ngati mayesero angapo akuchitidwa kuti muyese kuchuluka kwa pulogalamu yanu yolemetsa, onetsetsani kuti munthu yemweyo akuyesa nthawi iliyonse.
- Kulemera kwa madzi kapena hydrostatic . Mpaka posachedwa, kulemera kwa madzi pansi kunkayesedwa kuti ndiyezo wa golide woyeza mafuta. Pakati pa mayesero , wodwalayo amathiridwa mumadzi ambiri. Kuchuluka kwa madzi othamangitsidwa kumayesedwa. Malingana ndi chiwerengero chimenecho, peresenti ya mafuta ya thupi ikhoza kulingaliridwa.
- Zochita: Kawirikawiri mayesowa amapangidwa mu labotale yomwe imakhala ndi katswiri waluso kwambiri. Zotsatira zikhoza kukhala zolondola kwambiri.
- Cons: Ichi ndi mayeso okwera mtengo komanso ovuta kuchita. Zimapezeka pokhapokha m'madera ochepa, monga masunivesite, zipatala, ndi ma laboratories.
- BodPod. Pod yooneka ngati mazira ikukhala yovomerezeka kwambiri m'makonzedwe a chipatala ndipo yakhala ikugwiritsidwa ntchito kuyesa mafuta a thupi mu maphunziro ofalitsidwa. Bungwe la BodPod limagwira ntchito mofanana ndi pansi pa madzi olemera ntchito, koma kutuluka kwa mpweya kumayesedwa mkati mwa pod m'malo mwa madzi osamuka.
- Zopindulitsa: Pa $ 40- $ 100 pa mayesero, BodPod kawirikawiri ndi okwera mtengo kusiyana ndi kuyesa hydrostatic. Zimakhalanso zosavuta kuchita chifukwa sizikusowa pansi pamadzi.
- Cons: The BodPod sichipezeka m'madera onse.
- DXA isanthula. Dual-power X-ray absorptiometry (DXA), kapena kuyeza kwa DeXA, nthawi zambiri imapezeka pamakonzedwe azachipatala ndipo amawoneka kuti ndi olondola kwambiri. Chiyesochi chimagwiritsidwanso ntchito poyeza kuchuluka kwa mafupa. Monga njira zambiri zoganizira, zimapangitsa wodwalayo kukhala ndi mphamvu yochepa kwambiri ya dzuwa
- Zotsatira : DXA kusanthula ndi okwera mtengo, koma nthawi zina imaphimbidwa ndi inshuwalansi.
- Zosakaniza : Zina zapamwamba za DXA zowonongeka silingathe kulandira odwala omwe amalemera mapaundi 300.
- Mpweya wamakono. Chipangizo chodziwika kwambiri cha bioelectrical analysis (BIA) ndi thupi la mafuta. Zipangizo za BIA zingapezeke m'magulu olimbitsa thupi, masewera a zaumoyo, ndi ku ofesi ya dokotala. Pakati pa mayesero, mawonekedwe a magetsi otsika kwambiri amayenda kupyolera mu thupi kukayeza minofu ya thupi yathanzi ndi mafuta a thupi.
- Zotsatira : BIA ndi yosavuta kugwiritsa ntchito ndipo imapereka zotsatira zowonjezera.
- Cons : Ma hydration wanu, nthawi yanu yomaliza chakudya ndi khungu kutentha zingakhudze zotsatira BIA.
Njira Yabwino Kwambiri Kwa Inu
Kwa anthu ambiri omwe ayamba kukonza zolemera, BMI idzakupatsani chiyeso chabwino kwambiri. Mndandanda wa misala ya thupi ndi wosavuta kuyeza, susowa zipangizo zapadera ndipo, nthawi zambiri, ndizofotokoza molondola ngati kulemera kwako kungayambitse matenda.
Pali akatswiri ena omwe amaganiza kuti kuganizira thupi ndi mafuta a thupi ndizofunikira kwambiri. Koma, kwa ambiri, ndikofunika kwambiri kukhala ndi njira yophweka yofufuzira patsogolo. Mwachitsanzo, wodwala amene amagwera m'gulu la olemera kwambiri (Gawo III) akhoza kukhazikitsa cholinga chabwino chofikira mtundu wa BMI wochuluka kwambiri. Kukhala ndi njira yosavuta yowunika kumuthandizira kuona nambala ya ndondomeko ikupita ku thanzi labwino ndipo zingalimbikitse chidaliro chofunika chowonjezera kulemera kwake.
Ngati mutapeza kuti BMI yanu imakhala yofanana ngakhale mutayesetsa kwambiri, mungafune kusankha njira yosiyana yolemetsa kapena kulankhula ndi dokotala wanu za mankhwala omwe angakuthandizeni kukwaniritsa cholinga chanu. Mutatha kulemera, kumbukirani kuyesa BMI yanu nthawi ndi nthawi kuti muzitha kulemera kwanu.
Zotsatira:
Kulemera Kwambiri - Si Chakudya, Ndi Moyo Wosatha. About BMI. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
Kuyeza Kulemera Kwako Ndi Kuopsa kwa Umoyo. National Heart Lung ndi Blood Institute, National Institutes of Health. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. "Zotsatira za Kuchita Zachilengedwe Zochita Zachilengedwe pa Kugwiritsa Ntchito Mavitamini Otsitsimula ndi Mapangidwe a Akazi Azaka Zaka 35 mpaka 50 .." National Library of Medicine National Institutes of Health 2001 Oct; 101 (10): 1181-8.
Mzere Wowonjezera Zowonongeka. Kumvetsa Kulemera Kwambiri kwa Okalamba. National Institute of Diabetes ndi Matenda a Kumimba ndi Impso. https://www.niddk.nih.gov/health-information/health-topics/weight-control/kumvetsa/Pages/kumvetsa-adult-overweight-and-obesity.aspx