Pezani ngati chiuno chanu chimawoneka bwino
Chiuno chozungulira ndi chiyeso chotengedwa pamimba pamimba ya umbilicus (batani la mimba). Akatswiri a zaumoyo amagwiritsa ntchito m'chiuno pozungulira odwala pulojekiti chifukwa cha matenda okhudzana ndi kulemera.
Chifukwa Chakumbuyo Kusadulidwa Kwambiri
Kuyeza kukula kwa m'chiuno kungakuthandizeni kumvetsetsa chiopsezo chanu kuti mukhale ndi thanzi labwino lomwe likukhudzana ndi kulemera kwanu.
Chiuno cha circumference chokha sichingakhoze kusonyeza kuti muli ndi matenda kapena kuti mudzapeza mtsogolo. Koma ikhoza kukuthandizani inu ndi wothandizira zaumoyo kuti mudziwe komwe mafuta ali m'thupi lanu ndipo ngati mafutawo angakuchititseni mavuto azaumoyo.
Malingana ndi National Institutes of Health, ngati mafuta ambiri ali m'chiuno mwanu m'malo mozungulira m'chiuno mwako, muli pachiopsezo chachikulu cha matenda monga matenda a mtima ndi mtundu wa shuga. Mungagwiritsenso ntchito chiyeso cha m'chiuno kuti muwerengetse chiwerengero cha chiuno chanu (WHR) . Chiuno-hip chiŵerengero chimapereka chida china choyang'ana ku chiwopsezo cha matenda olemera.
Mmene Mungayesere Chiuno Kusadulidwa
Kuti muyese chiuno chozungulira molondola, muyenera kugwiritsa ntchito tepi yosinthasintha yomwe siyikusakaniza. Tapeyiyi sayenera kutambasula pamene mutenga mimba yanu. Muyeneranso kuchotsa zovala zonyansa zomwe zingapangitse padding pamimba.
Imani kuti mupeze chiyero choyenerera cha m'chiuno. Kenaka, tekani tepiyi poyang'ana mbali yochuluka kwambiri ya mimba yanu, kudutsa mimba yanu. Tepiyi iyeneranso kupumula khungu lanu mokoma mtima. Pamene tepiyi imayeza bwino, puma mokoma ndiyeno muyese muyeso pa exhale.
Tengani muyeso kawiri kapena katatu kuti mutsimikizire kuti mupeza zotsatira zosagwirizana. Kugwira tepiyi molimba kwambiri kuti imire mkati mwathupi, kapena kuigwira iyo mosasunthika kotero kuti madonthole amakupangitsani inu kuti mupeze zotsatira zolakwika.
Kodi Chiuno Changa N'chachibadwa?
Ndiye kodi chiuno chanu chimakhala chotani? Gwiritsani ntchito tchatichi kuti muwone ngati chiopsezo cha matenda ndi choposa kuposa chachizolowezi. Ngati chiwerengero cha m'chiuno chanu chikuposa chiwerengerochi, chiopsezo chanu chokhudzana ndi umoyo ndi chokwanira kuposa chizolowezi.
Mlingo Woopsa Kwambiri Kuchuluka kwa Mdulidwe
- Amuna : masentimita 40 kapena kuposa kapena masentimita 102 kapena kuposa
- Akazi : masentimita 35 kapena kuposa kapena masentimita 89 kapena kuposa
Zomwe Mungachite Kuti Musamadwale Mchiuno
Ngati chiuno chanu chikukula kwambiri, mukhoza kugwira ntchito ndi dokotala kapena mutengere nokha kuti mutaya mafuta ndi kuchepetsa mafuta mkatikatikatikati kuti mupititse patsogolo thanzi lanu.
Njira yoyamba yochepetsera chiuno mwanu ndiyo kuyesa zomwe mumadya. Kodi mukudya zambiri kuposa nthawi yomwe mukudya? Kodi mumadyera nthawi zambiri pakati pa chakudya? Kodi mumamwa zakumwa zofewa kapena zakumwa zotsekemera? Kodi mumagula zakudya zowonongeka zomwe zili ndi zilakolako zopanda kanthu?
Ngati munayankha inde pafunso ili lililonse, ndiye kuti mudzakhala ndi chisankho chodula zakudya zanu.
Mungayambe mwa kudula miyeso ya gawo mukamadya chakudya chambiri. Kapena ngati simukudziwa kuti mungadye chakudya chotani, gwiritsani ntchito calorie calculator kuti muyese zosowa zanu. Kenaka muwerenge makilogalamu kuti muwone kuti mukupeza ndalama zokwanira.
Mukakhala ndi zakudya zanu mu mzere, ndiye kuti yonjezerani ntchito yanu kuti muwotchere zakudya zambiri tsiku lililonse. Apanso, gwiritsani ntchito kulingalira kwa calorie kuti mudziwe kuchuluka kwa makilogalamu omwe mukuwotcha panopa tsiku ndi tsiku, kenaka kuwonjezera chizoloŵezi chaching'ono kuti muwotche pang'ono. Tengani masitepe mmalo mwa elevita kuntchito kapena muyende maulendo madzulo onse mutatha kudya. Gawo lirilonse limafunika pa njira yanu kukhala ndi moyo wathanzi.
Zotsatira:
Zomwe Zidzakhala Kudzitetezera ndi Kupewa Matenda. Kuyeza Kulemera Kwako. Kugawidwa kwa Zakudya Zakudya, Zochita Zathupi ndi Kutaya Kwambiri. Kupezeka: December 19, 2015. http: // http: //www.cdc.gov/healthyweight/assessing/
National Heart Lung ndi Magazi Institute. Kuyeza Kulemera Kwako Ndi Kuopsa kwa Umoyo. National Institutes of Health. Idapezeka: December 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
National Heart Lung ndi Magazi Institute. Chiwerengero cha Kulemera Kwambiri ndi Kulemera Kwambiri kwa BMI, Wachisumbu Chakumadzulo, ndi Mavuto Ogwirizanitsa Matenda. National Institutes of Health. Idapezeka: December 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_dis.htm