Kuyeza kwa Thupi la Thupi la Zaumoyo ndi Masewera
Kuzindikira kuchuluka kwa mafuta a thupi lanu kumathandiza kuti muyambe kulemera kwa thupi, kumangirira thupi, maphunziro a masewera , ndi kuwonetsetsa za thanzi. Mungathe kupeza:
- Pafupifupi kuchuluka kwa mafuta a thupi
- Ngati muli ndi mafuta ochuluka kwambiri
- Momwe thupi lanu limakhudzira thanzi lanu
Mmene Mungagwiritsire Ntchito Chidziwitso cha Mafuta a Thupi
Ndi bwino kudziŵa kuti njira zonse za thupi zimakhala ndi zofooka.
Zida zina, monga omangira thupi, sangathe kufufuza mokwanira mafuta omwe amasungidwa kuzungulira mkati mwa thupi (mafuta a visceral). Mankhwalawa amachititsa kuti matenda a mtima ndi shuga aziopsa kwambiri kuposa mafuta omwe amasungidwa minofu pansi pa khungu. Komanso, anthu omwe ali pambali yochulukirapo koma omwe amachita masewera olimbitsa thupi akhoza kukhala abwino komanso mwina athanzi kuposa, mwachitsanzo, wosuta fodya yemwe sachita masewera olimbitsa thupi.
Ngakhale mutakhala omasuka kuyang'anitsitsa mafuta anu kuti mukhale olimba komanso kulemekeza, dokotala wanu (mwinamwake akuthandizidwa ndi akatswiri okhudzana ndi zakudya) ndi munthu wabwino kwambiri kuti ayese kufufuza zoopsa. Adzagwiritsira ntchito zinthu zonse zoopsa za matenda, monga cholesterol ya magazi, miyezo ya shuga, mafuta a thupi, ndi thanzi labwino.
Makhalidwe a Mafuta a Thupi
Kutanthauzira mliri wathanzi "wathanzi" wa thupi sikofunika kwambiri kusiyana ndi kukhazikitsa mndandanda wa magawo ovomerezeka a mafuta.
Azimayi mwachibadwa amanyamula mafuta ambiri kuposa amuna, ndipo amakhala ndi moyo wabwino kuyambira 18 mpaka 25 peresenti kwa amayi omwe sali ofooka komanso 12 mpaka 20 peresenti kwa ochita masewera olimbitsa thupi komanso olimbitsa thupi, ngakhale kuti kusiyana kulipo. Kwa amuna, 12 mpaka 18 peresenti kwa osewera komanso 5 mpaka 12 peresenti ya okonda thupi ndizoyendera bwino, ngakhale kuti ena ali ndi mapepala apamwamba.
Kwa abambo ndi amayi oposa zaka 40, magawowo nthawi zambiri amasintha, ngakhale kuti izi zikufunika kuwongolera mmaganizo anga.
Kunena zoona, malemba ambiri amtundu wa mafuta amachititsa kuti thupi likhale losauka ngakhale kuti limangotanthauza kuti ndiwotsogolera. Ena amagwiritsa ntchito magulu monga "underfat," "wathanzi," "wotsitsika," kapena "abwino." Mlingaliro langa, izi zikutanthauza kuti kukhala mu "underfat" kapena "wotsamira" ndi zolakwika. Izi si zabodza kwa anthu ambiri oyenerera Sindivomereza kuti mayi wamwamuna wa zaka 20 ali ndi mafuta oposa thupi la magawo khumi ndi asanu (15%) omwe amathamanga makilomita opitirira asanu ndi limodzi mu mphindi makumi asanu ndi limodzi (50 pounds) ndi kuwonongeka kwa mapaundi 100 ayenera kugawidwa ngati zosawerengeka komanso zosawerengeka, zopanda phindu. ndipo akusowa kukonzanso zomwe zikugwirizana ndi miyezo yamakono ya umoyo ndi thanzi.
Mfundo imodzi yofunika kuikumbukira ndi yakuti akazi omwe amapitirira mpaka 12 peresenti mafuta amthupi amavutika ndi kusokonezeka kwa mahomoni omwe angabweretse nthawi, kutaya mafupa, ndi kusokonezeka kudya. Izi zimatchedwa "mtsikana wamkazi wothamanga katatu" mu mankhwala okhudza masewera. Ochita maseŵera olimbitsa mtima ndi amayi ena olimbikitsa amphamvu angapikisane bwino pamsinkhu wa mafutawa, choncho izi sizowopsa. Koma zimasowa chithandizo ndi uphungu wa katswiri wa zamankhwala.
Thupi la Mass Body kapena BMI
Mndandanda wa misala ya thupi ndi kulemera kwa thupi ndi fomula yakutali yopangidwa kuti ikupangire chithunzi cha mafuta anu. Ikuwerengedwa pogawaniza kulemera kwanu mu kilogalamu ndi kutalika kwanu mu mamita, mowirikiza. Njira yosavuta kuwerengera izi ndi kugwiritsa ntchito makina ojambulira pa Intaneti monga awa kuchokera ku US Heart Blood ndi Lung Institute. Zimakupatsani inu kuwerengetsa BMI yanu pogwiritsa ntchito mapaundi, mapazi, ndi mainchesi komanso makilogalamu ndi mamita.
Makampani a BMI ndi awa:
- Kulemera kwachilendo = 18.5 mpaka 24.9
- Kuchulukitsa = 25 mpaka 29.9
- Zovuta = 30 kapena zazikulu
BMI imatsutsidwa nthawi zonse ndi akatswiri ochita masewera olimbitsa thupi chifukwa, monga ma chart pamwambapa, othamanga kapena anthu ena ambiri osasunthika saloledwa.
Izi zimapangitsa kuti anthu asamangidwe ndi kuika anthu ogwira ntchito zomanga thupi komanso anthu omangidwa bwino kwambiri m'gulu lolemera kwambiri.
Mwachidziwitso, kutsutsa uku sikulakwa chifukwa BMI ndi chida chimodzi chokha chimene chili m'manja mwa akatswiri odziwa zaumoyo. Diso loyang'ana limodzi ndi chiyeso cha m'chiuno nthawi zambiri ndilofunika kuti munthu athe kulemera kwambiri.
Kuyerekeza kwachiuno
Kuyeza kwachimake kwasintha kukhala chida chowunika chowopsa kwa amuna ndi akazi. Mwachidziwikire, chiuno chochepa sichinapangitse munthu wathanzi - mukhoza kukhala osowa zakudya kapena odwala matenda osiyanasiyana. Komabe miyeso ya chiuno - kukhala yochuluka ya mafuta a thupi - ikhoza kuwonetsa chiopsezo cha munthu omwe ali ndi matenda aakulu monga matenda a mtima, matenda a shuga, ndi mtundu wa shuga 2.
Kuyeza kwabwino kwa m'chiuno Apa pali kukula kwa chiuno cha abambo kwa abambo ndi amai pogwiritsa ntchito mgwirizano wa International Diabetes Federation mgwirizano padziko lonse wa matenda ochepetsa thupi:
- Amuna a ku Caucasus: masentimita 94 (masentimita 94)
- Azimayi a ku Caucasus: masentimita 80 (80 cm)
Makhalidwe a magulu ena akhoza kukhala osiyana; Asians 'angakhale otsika pamene a Pacific Island angakhale apamwamba.
Izo zimamveka zochepa, si choncho? Ndipo izo ziri, koma musati muwopsyeze. Njira yabwino kwambiri yogwiritsira ntchito izi ndi kuganizira kuti chiopsezo cha matenda a shuga, ndi matenda a mtima ndi matenda a shuga, ayamba kuwuka pamene mukupitirira izi. Ndipo zina zomwe zimayambitsa matenda amachitiranso izi, komanso.
Chiuno kwa Hip Ratio
Chiuno chili ndi chiyeso choyerekeza chiyero cha chigawo chochepa kwambiri m'chiuno mpaka gawo lonse la m'chiuno. Lembani m'chiuno mwanu pakati pa nthiti ndi fupa la mchiuno monga momwe tawonera kuchokera kutsogolo. Chiyero chachikulu cha mchiuno / chiuno chimayikidwa bwino kuchokera kumbali. Osakokera mmimba mwako pamene mutenga miyeso yanu.
Gawani chiwerengero cha m'chiuno ndi muyeso wa chiuno. Chiŵerengerocho sichiyenera kukhala oposa 0.9 kwa amuna ndi 0,8 kwa akazi. Mwachitsanzo, munthu wokhala ndi chiuno cha 44-inch ndi 42-inchi m'chiuno angakhale ndi chiuno / chiuno cha 1.05. Monga chisonyezero cha thanzi, madokotala ena amaganiza kuti chiŵerengerochi chikuposa chiwerengero chodziwika bwino cha chiuno, makamaka kwa matenda a mtima. Kafukufuku wina anapeza chiopsezo chachikulu cha matenda a mtima pamene chiŵerengero ichi chinapitirira 0,8 kwa akazi ndi 0.9 kwa amuna.
Thupi la Kunenepa ndi Kutsika
Mapepala omwe amalinganiza kutalika ndi kulemera amagwiritsidwa ntchito powonetsera chiwerengero cha thupi. Zikhoza kuimiranso miyeso yolemera ya amuna ndi akazi. Mutha kuwona izi zitapachikidwa m'maofesi ambiri a madotolo komanso odyetsa zakudya. Zina zingakhale zowonjezereka mwa kuphatikizapo zambiri zowonjezera thupi, zaka, ndi zina.
Mizere ndi zipangizo zothandiza popanga ndemanga. Koma kuti mudziwe bwinobwino za chiopsezo cha umoyo mogwirizana ndi mafuta a thupi, zifukwa zinanso muyenera kuziganizira.
Odziwika Thupi
Zingwe zamagetsi zimagwiritsidwa ntchito poyeza makulidwe a khungu pa malo osiyanasiyana kuti awonetse kuchuluka kwa mafuta a thupi. Chifukwa kukula kwa zolakwika kungakhale kotsika, njira iyi ya mafuta ndiyeso chabe yopanda phindu ngati siili m'manja mwa katswiri - ndipo izi zikutanthauza munthu amene amachita zambiri ndi kutsimikiziridwa kuti aweruze malo olondola pa thupi ndi kuchuluka kwa khungu kofiira kuti agwire. Ndibwino kuti mukuwerenga Mtengo wapadera wokhala ndi mbiri yabwino ndi Accu-Measure 3000.
Kuchepetsa Zochitika Zanyama Zachilengedwe (BIA)
BIA imagwiritsa ntchito magetsi akuluakulu omwe amadutsa minofu ndi mafuta pamitundu yosiyana. Komabe, muyeso wake ukhoza kutayidwa ndi momwe hydrated muliri ndi momwe mwadya; Zingakhale zosalondola pa china chilichonse kusiyana ndi kugwiritsira ntchito. Ogwiritsidwa ntchito amalimbikitsidwa kukhazikitsa chiyero choyambira ndi kubwereza ziyeso pansi pa nthawi zomwe zikuchitika nthawi kuti azindikire kusintha. Tanita ndi chizindikiro chotchuka.
DEXA Kusintha
DEXA imayimira mphamvu zamagetsi x-ray absorptiometry ndipo nthawi zina imangotchedwa DXA. DEXA imagwiritsidwa ntchito mobwerezabwereza kuyeza kuchulukana kwa mafupa ndi kulemera kwake, koma imathandizanso kuwerengera mafuta. Ndondomekoyi imagwiritsa ntchito pulogalamu ya thupi, ndipo ndondomekoyi ikhoza kutenga pafupifupi mphindi 15 ndikukwera mtengo wa $ 100 malingana ndi komwe mukukhala komanso kupezeka ndi kugwiritsa ntchito teknoloji. Zikuwoneka kuti ziri zolondola mkati mwa pafupifupi 3 peresenti yolakwika.
Kuyeza kwa Madzi
Mwachidule izi zikuphatikizapo kukupangirani pansi pamadzi pamene mukukhala pamamba ndikuchotsa mpweya m'mapapo. Njira yamakonoyi imachokera pa kusuntha kwa madzi ndi mkhalidwe wosiyana wa mafuta ndi minofu yowonda. Imeneyi ndi njira yolondola, ngakhale kuti imangokhala yophunzira komanso yopanga kafukufuku chifukwa cha zomwe zimachitika.
The Bod Pod
Chipangizo ichi chakhala chakhala pafupi zaka 10 ndipo chikhoza kukhala chabwino kwambiri. The Bod Pod ndi koka ngati mazira mkati momwe inu mwasungidwa kwa pafupi maminiti asanu. Zimagwira ntchito chimodzimodzi monga madzi akulemera kupatula mutasunthira mpweya m'malo mwa madzi. Amatchedwa "plethysmography". Palibe chisokonezo, palibe mantha akumira. Zimanenedwa kukhala ndi zolakwika zokha za 2 peresenti yokha.
Chidule
Simukusowa kuti mukhale ndi mafuta ena a thupi kuti mudziwe kuti mukupita patsogolo pa zakudya ndi masewera olimbitsa thupi. Kwa omanga thupi ndi anthu ochita masewera olimbitsa thupi omwe ali ndi miyezo yovuta ya mafuta a thupi, kuyeza kungakhale kofunika kwambiri. Nthawi zina, zimathandiza kuti mudziwe kuti mukusowa mafuta ndipo mumagwiritsa ntchito minofu. Zamba zapadera zachakudya sizimasonyeza izi.
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