Ndeapi Avhareji Kurema kweVarume?
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Zvemukati
- MaAmerican anoenzanisa sei nedzimwe nyika?
- Matanho ehuremu anosarudzwa sei?
- Ndeupi hukama pakati pekureba uye huremu?
- Ndedzipi dzimwe nzira dzekumisikidza muviri wako?
- Chiuno-kusvika-muchiyero
- Muviri mafuta muzana
- Unogona sei kubata uremu hwako?
- Gadza zvinokwanisika kurasikirwa nembairo
- Tevera kudya kunovaka muviri
- Teerera kune saizi yezvikamu
- Exercise zuva nezuva
- Chii chinonzi kutora?
Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.
Zvakawanda sei murume wepakati weAmerica anoyera?
Wepakati murume weAmerica ane makore makumi maviri zvichikwira anorema. Ivhareji yechiuno chakatenderera i40.2 inches, uye avhareji kureba ingori pamusoro pemamita mashanu 9 inches (anenge 69.1 inches) kureba.
Kana ichinge yaputswa nezera reboka, avhareji zviyero zvevarume veAmerica zvinotevera:
| Zera boka (Makore) | Avhareji uremu (Pondo) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 uye vakuru | 194.7 |
Sezvo nguva inopera, varume veAmerica vari kuwedzera mune zvese chimiro uye huremu. , murume wepakati airema 166.3 mapaundi uye akamira pa68.3 inches (ingori pamusoro pemamita mashanu masendimita masendimita) kureba.
Vakadzi veAmerica vari kuudzawo kuwedzera kwehurefu uye huremu nekufamba kwenguva.
, mukadzi wepakati airema 140.2 mapaundi uye aive 63.1 inches kureba. Kana tichienzanisa, inorema 170.6 mapaundi, ine chiuno chakatenderera chema 38.6 inches, uye ingori pasi pemamita mashanu mana masendimita (anenge 63.7 inches) kureba.
Hezvino zvimwe pamusoro pekuti nei izvi zviri kuitika uye zvaunogona kuita kuti uchengetedze huremu hwako muhutano hwakanaka hwehurefu hwako.
MaAmerican anoenzanisa sei nedzimwe nyika?
Ivhareji yehuremu hwevanhu muUnited States neNorth America seyese yakakwira kupfuura chero imwe nharaunda pasi.
Muna 2012, BMC Veruzhinji Hutano yakaratidza zviyero zvinotevera zviyero nenharaunda. Iwo mavhareji akaverengerwa vachishandisa dhata kubva muna2005, uye vachivimba nenhamba dzakabatanidzwa dzevarume nevakadzi:
- North America: 177.9 mapaundi
- Oceania, kusanganisira Australia: 163.4 mapaundi
- Europe: 156.1 pondo
- Latin America / Caribbean: 149.7 mapaundi
- Africa: 133.8 mapaundi
- Asia: 127.2 mapaundi
Ivhareji yepasirese yehuremu hwemunhu mukuru ndeye 136.7 mapaundi.
Matanho ehuremu anosarudzwa sei?
Kuumba mahuremu epakati akareruka zvakakwana, asi kumisikidza huremu hwakakwana kana hwakaringana kwakanyanya kuomarara.
Chimwe chezvishandiso zvakajairika zveiyi ndeyemuviri mass index (BMI). BMI inoshandisa fomula inosanganisira kureba uye uremu hwako.
Kuti uverenge BMI yako, kamura huremu hwako mumapaundi nekureba kwako mumasendimita akaenzana. Wedzera icho chinoguma na 703. Unogona zvakare kuisa ruzivo urwu mu.
Kuti uzive kana yako BMI yakajairika kana ikawira pasi pechimwe chikamu, tarisa ruzivo pazasi:
- Kusimba chero chinhu chiri pasi pe18.5
- Hutano: chero chinhu chiri pakati pe18.5 ne24.9
- Kufutisa: chero chinhu chiri pakati pe25 ne29.9
- Kufutisa: chero chinopfuura 30
Kunyangwe BMI isingatarise zvakananga mafuta emuviri, mhedzisiro yacho inoenderana zvakanyanya nemhedzisiro yeimwe nzira dzekuyera mafuta emuviri.
Dzimwe dzenzira idzi dzinosanganisira:
- zviyero zveganda zveganda
- densitometry, iyo inofanidza zviyero zvinotorwa mumhepo pamwe nemaremu anotorwa pasi pemvura
- bioelectrical impedance ongororo (BIA), iyo inoshandisa chiyero chinosanganisira ma electrode; kuwanda kwemagetsi kunosangana nemafuta akawanda emuviri
Ndeupi hukama pakati pekureba uye huremu?
Iyo BMI haisi nguva dzose chishandiso chakaringana kuyera kana huremu hwako huri mune hutano kana hwakajairika renji.
Semumhanyi, semuenzaniso, anogona kuyera kupfuura asiri iye mutambi wehurefu hwakaenzana, asi ave mune zviri nani mamiriro epanyama. Izvi zvinodaro nekuti mhasuru inonyanyisa kupfuura mafuta, zvinova zvinopa huremu hwepamusoro.
Gender zvakare kufunga. Vakadzi vanowanzo chengeta mafuta akawanda emuviri kupfuura varume. Saizvozvowo, vakuru vakuru vanowanzo takura mafuta akawanda emuviri uye vane mashoma mashoma maseru pane vadiki vakuru vehurefu hwakaenzana.
Kana iwe uchitsvaga inofungidzirwa zvine musoro yehuremu hwakakodzera hwehurefu hwako, funga nezve tafura inotevera:
| Kureba mumakumbo uye masendimita | Huremu hune hutano mumapaundi |
| 4’10” | 88.5–119.2 |
| 4’11” | 91.6–123.3 |
| 5′ | 94.7–127.5 |
| 5’1″ | 97.9–131.8 |
| 5’2″ | 101.2–136.2 |
| 5’3″ | 104.5–140.6 |
| 5’4″ | 107.8–145.1 |
| 5’5″ | 111.2–149.7 |
| 5’6″ | 114.6–154.3 |
| 5’7″ | 118.1–159 |
| 5’8″ | 121.7–163.8 |
| 5’9″ | 125.3–168.6 |
| 5’10” | 129–173.6 |
| 5’11” | 132.7–178.6 |
| 6′ | 136.4–183.6 |
| 6’1″ | 140.2–188.8 |
| 6’2″ | 144.1–194 |
| 6’3″ | 148–199.2 |
Ndedzipi dzimwe nzira dzekumisikidza muviri wako?
Chimwe chezvikanganiso zvakakura zveBMI ndechekuti hazvitore muviri wemunhu kufunga. Murume mutete uye murume akapamhama ane mapfudzi akareba akaenzana anogona kunge aine huremu hwakasiyana asi achienzana zvakaenzana.
Kune zvimwe zviyero zvinokwanisa kukupa iwe yakajeka pfungwa yekuti iwe kana kwete uri pahuremu hune hutano.
Chiuno-kusvika-muchiyero
Imwe yekuyera kwakadai chiuno-kusvika-muchiyero chiyero. Chiyero kusvika muchiuno chakakosha nekuti huremu hunochengeterwa mudumbu hunokuisa padanho repamusoro kune mamwe mamiriro ehutano, kusanganisira chirwere chemwoyo uye chirwere cheshuga chechipiri.
Kuyerwa kuchatorwa pachiuno chako chechisikigo (kumusoro chaiko kwedumbu rako) pamwe nechikamu chakafarisisa chemuhudyu mako uye magaro.
Muna 2008, World Health Organisation (WHO) yakakurudzira huwandu hwakawanda hwechiuno-kusvika-muchiuno hwe0.90 yevanhurume uye 0,85 yevakadzi. Ratio dze1.0 uye 0.90, zvichiteerana, dzinoisa varume nevakadzi panjodzi yakanyanya yezvinetso zvehutano.
Kunyangwe paine kukosha kwayo kwese, chiyero chechiuno-kusvika-muchiuno hachikurudzirwe munhu wese. Mamwe mapoka, kusanganisira vana uye avo vane BMI inopfuura makumi matatu nemashanu, vanogona kuona kuti dzimwe nzira dzinopa kuongororwa kwakanyatsonaka kwehutano hwavo.
Muviri mafuta muzana
Kune nzira dzakasiyana siyana dzekumisikidza yako muviri mafuta muzana, kusanganisira yeganda ukobvu zviyero uye densitometry. Chiremba wako kana wega mudzidzisi anogona kukwanisa kuita aya marudzi ebvunzo.
MaCalculator epamhepo anogona zvakare kushandisa zviyero senge hurefu hwako, huremu, uye chiuno chechiuno kuti ufungidzire huwandu hwemafuta ako.
IAmerican Council on Exercise (ACE), sangano revashandi vezvehutano, inoshandisa zvinotevera zvikamu zvehuwandu hwemafuta emuviri:
| Kupatsanura | Muviri mafuta muzana (%) |
| Vatambi | 6–13 |
| Kusimba | 14–17 |
| Zvinogamuchirwa / Avhareji | 18–24 |
| Kufutisa | 25 zvichikwira |
Unogona sei kubata uremu hwako?
Kuchengeta huremu hune hutano kunogona kubatsira kudzivirira huwandu hwedambudziko, senge:
- chirwere chemoyo
- mhando 2 chirwere cheshuga
- arthritis
Kana iwe uchida kudonhedza mashoma mapaundi kuti usvike pane yako chaiyo huremu, heano mamwe matanho akakosha ekukubatsira iwe kuti uende ikoko:
Gadza zvinokwanisika kurasikirwa nembairo
Panzvimbo pekutarisa pane yakakura, hombe-pikicha chinangwa, tarisa kune diki chinangwa. Semuenzaniso, pachinzvimbo chekumisikidzwa pakurasikirwa nemapaundi makumi mashanu gore rino, tarisa kurasikirwa nepondo pavhiki.
Tevera kudya kunovaka muviri
Kudya kwako kunofanirwa kutarisa zvakanyanya pane zvinotevera chikafu:
- michero
- miriwo
- tsanga dzose
- yakaderera-mafuta kana isina mafuta emukaka
- dzakaonda mapuroteni
- nzungu nembeu
Deredza mashandisiro ako eshuga yakawedzerwa, doro, uye mafuta akazara.
Teerera kune saizi yezvikamu
Edza kucheka zvikamu zvako zvenguva yekudya muhafu. Kana iwe uchigara uine zvidimbu zviviri zve pizza musi weMugovera manheru, ingova imwe uye imwe saradhi. Chinyorwa chekudya chinogona kukubatsira kuti utarise kuti chii uye huwandu hwakawanda hwauri kudya.
Exercise zuva nezuva
Vavarira kwemaminetsi makumi matatu kusvika makumi mana zuva rega rega kana angangoita maminetsi zana nemakumi mashanu pasvondo. Yako yekurovedza regimen inofanirwa kusanganisira cardio, simba rekudzidzisa, uye kuchinjika maitiro. Iwe unogona zvakare kushanda pamwe neshamwari kana nhengo yemhuri kuti ikukurudzire iwe kusimuka uye kufamba.
Chii chinonzi kutora?
Kunyangwe iri 69.1 inches kureba uye inorema 197.9 mapaundi anogona kunge ari "avhareji" kumurume weAmerica, izvo zvakare zvinoratidza BMI ye29.1 - iyo yekupedzisira mugumo we "kunyanyisa" kupatsanura. Avhareji haisi nguva dzose inoreva yakanaka, zvirinani muUnited States.
Iwe unofanirwa zvakare kuyeuka kuti kune akatiwandei mafomula akasiyana uye kuverenga kunoshandiswa kuona huremu hwakaenzana maererano nehurefu. Hapana chimwe chazvo chakakwana. Iwe unogona kunge uchingova huremu hwakakodzera hweyako hombe furemu, kunyangwe imwe chiyero chingakureve iwe sehuremu hwakawandisa.
Kurema kwehutano hakuwanzo vimbiso yehutano hwakanaka. Iwe unogona kuva neBMI yakajairika, asi kana ukasvuta uye ukasaita maekisesaizi kana kudya zvakanaka, iwe uchiri panjodzi yechirwere chemoyo uye mamwe mamiriro ezvinhu.
Kana iwe uine hanya nehutano hwako, taura nachiremba wako.
Vanogona kukubatsira kuti unzwisise kuti huremu hwako hunowira papi pakuratidzika uye kuti izvi zvingaenderane sei nehutano hwako hwese. Kana zvichidikanwa, ivo vanogona kubatsira kumisikidza yakanaka chinangwa uremu hwako uye kushanda newe pamazano ekuti usvike ipapo.
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