Ndeapi Avhareji Kurema Kwevakadzi?
Zvemukati
- MaAmerican anoenzanisa sei nedzimwe nyika?
- Matanho ehuremu anosarudzwa sei?
- Ndeupi hukama pakati pehuremu nekureba?
- Ndedzipi dzimwe nzira dzekumisikidza kuumbwa kwemuviri wako?
- Chiuno-kusvika-muchiyero
- Unogona sei kubata uremu hwako?
- Deredza chikamu chako chemazana
- Edza kumirira kwechinguva
- Idya nguva dzose
- Munch pane imwe fiber
- Tora kufamba
- Inwa mvura yakawanda
- Chii chinonzi kutora?
Yakawanda zvakadii avhareji mukadzi weAmerica anorema?
Wepakati mukadzi weAmerica ane makore makumi maviri zvichikwira anorema uye anomira pa63.7 inches (anenge mashanu tsoka, 4 inches) kureba.
Uye avhareji chiuno denderedzwa? Iwo 38.6 inches.
Aya manhamba anogona kana kusashamisa iwe. Iyo yakazivisa kuti zvimwe makumi matatu neshanu muzana muzana yevakuru muUnited States vakafutisa, zvichibva pane data kuburikidza na2016.
Kune vakadzi, izvi zvinotevera:
| Zera boka (makore) | Percent inofungidzirwa kuwandisa kana kufutisa | Percent inofungidzirwa kufutisa |
| 20-34 | 59.6 | 34.8 |
| 35-44 | 67.7 | 43.4 |
| 45-54 | 69.5 | 42.9 |
| 55-64 | 74.5 | 48.2 |
| 65-74 | 75.6 | 43.5 |
| 75 zvichikwira | 67.4 | 32.7 |
Kubva muna 2016, iyo:
| Zera boka (makore) | Avhareji uremu (mapaundi) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 uye vakuru | 166.5 |
MaAmerican anoenzanisa sei nedzimwe nyika?
Vanhu muNorth America vane huremu hwepakati hwemuviri pasirese, maererano neongororo ya2012. Vanopfuura makumi manomwe muzana evagari vanowira mumatunhu akafutisa-kusvika-kufutisa.
Vanhu vari kuAsia, kune rimwe divi, vane huremu hwemuviri hwakaderera. Kunyanya, avhareji yemuviri mashoma index (BMI) yeJapan muna 2005 yaingova 22.9. Mukuenzanisa, avhareji BMI muUnited States yaive 28.7.
Kana iwe uchida imwe nzira yekutarisa pairi, 1 tani yemuviri uremu inomiririra vakuru veNorth America vakuru. MuAsia, 1 tani inomiririra vakuru gumi nevasere.
Izvo zvikamu zvevanhu pasi rese vanoonekwa sevanorema zvakanyorwa pazasi:
| Nharaunda | Percent inofungidzirwa kufutisa |
| Asia | 24.2 |
| Europe | 55.6 |
| Africa | 28.9 |
| Latin America neCaribbean | 57.9 |
| North America | 73.9 |
| Oceania | 63.3 |
| Nyika | 34.7 |
Matanho ehuremu anosarudzwa sei?
Kureba kwako, bonde, uye mafuta uye mhasuru kuumbwa zvese zvinokoshesesa muhuremu hwako. Pane zvishandiso zvakasiyana siyana zvinokubatsira kuti uwane nhamba yako. BMI, chimwe chezvishandiso zvinozivikanwa, inoshandisa fomula inosanganisira kureba uye uremu hwako.
Kuti uverenge BMI yako, kamura huremu hwako mumapaundi nekureba kwako mumasendimita akaenzana. Wobva wawedzera icho chinoguma na 703. Unogona zvakare kubaya iyi ruzivo mu.
Paunenge iwe waziva yako BMI, iwe unogona kuona kuti inowira kupi:
- Kusimba chero chinhu chiri pasi pe18.5
- Hutano: chero chinhu chiri pakati pe18.5 ne24.9
- Kufutisa: chero chinhu chiri pakati pe25.0 ne29.9
- Kufutisa: chero chinhu chiri pamusoro 30.0
Kunyangwe iyi nzira ichipa pekutanga pakanaka, yako BMI inogona kunge isingave iri chaiyo chaiyo chiyero chehuremu hwako hwakanaka. Sei? Iyo inodzokera kumashure kune zvinhu zvakaita senge saizi saizi, kuumbwa kwemhasuru, uye zera rako.
Vatambi, semuenzaniso, vanogona kuyera zvakanyanya nekuda kwesimba remhasuru uye kuwana mhedzisiro yekufuta. Vakwegura vakuru, kune rumwe rutivi, vanowanzo chengeta mafuta akawanda kupfuura vadiki vakuru.
Izvo zvakakosha kuti uzive kuti BMI yeinopihwa sepesenti. Kureba kwavo uye zviyereso zvinogara zvichichinja. Nekuda kweizvozvo, zvinonyanya kubatsira kutarisa maBMI avo muhukama nemaBMI evamwe vana vanezera rakaenzana uye bonde.
Semuenzaniso, musikana ane makore gumi nematatu ekuberekwa akareba mamita mashanu uye anorema zana mapaundi ane BMI ye19.5. Zvisinei, BMI yake yaizoratidzwa se "pamakumi matanhatu muzana" yevasikana vane makore gumi nematatu. Izvi zvinoreva kuti huremu hwake hwakakura kupfuura hwevane makumi matanhatu muzana vezera rake, zvichimuisa munzvimbo ine hutano.
Ndeupi hukama pakati pehuremu nekureba?
Kunyangwe iine painogumira, yako BMI inogona kuve nzvimbo yakanaka yekutanga kana uchitarisa hutano hwako hwese. Kuti uone panowira BMI yako, tarisa pane ino chati kuti uwane yako uremu hwakareba nekureba.
| Kureba mumakumbo uye masendimita | Huremu hune hutano mumapaundi (kana BMI 18.5-24.9) |
| 4’10” | 91–119 |
| 4’11” | 94–123.5 |
| 5’ | 97–127.5 |
| 5’1” | 100–132 |
| 5’2” | 104–136 |
| 5’3” | 107–140.5 |
| 5’4” | 110–145 |
| 5’5” | 114–149.5 |
| 5’6” | 118–154 |
| 5’7” | 121–159 |
| 5’8” | 125–164 |
| 5’9” | 128–168.5 |
| 5’10” | 132–173.5 |
| 5’11” | 136–178.5 |
| 6’ | 140–183.5 |
| 6’1” | 144–189 |
| 6’2” | 148–194 |
| 6’3” | 152–199 |
Ndedzipi dzimwe nzira dzekumisikidza kuumbwa kwemuviri wako?
Kune chiyero chakanyatsojeka chekuti iwe uri pahuremu hwakakodzera here, unogona kufunga kushanyira chiremba wako kuti uwane bvunzo dzakadai,
- bvunzo dzehupamhi hweganda, idzo dzinonyanya kushandisa macalipers (izvi zvinogona kuitwawo nevarairidzi vega)
- densitometry, iyo inoshandisa kuyerwa kwepasi pemvura
- bioelectrical impedance ongororo (BIA), iyo inoshandisa chishandiso kuyera kuyerera kwemagetsi emagetsi mumuviri
Sangano rekusimbisa muviri American Council on Exercise (ACE) inoshandisa inotevera gadziriro sisitimu yemafuta emuviri muzana.
| Kupatsanura | Muviri mafuta muzana (%) |
| Vatambi | 14–20 |
| Kusimba | 21–24 |
| Zvinogamuchirwa / Avhareji | 25–31 |
| Kufutisa | 32 zvichikwira |
Chiuno-kusvika-muchiyero
Yako chiuno-kusvika-muchiyero chiyero ndechimwe chakanakisa chiratidzo chekuti iwe kana kwete pahuremu hune hutano. Kuti uverenge chiyero ichi, unofanira kutanga watora zviyero zvako muchiuno chako uye pane chikamu chakapamhama chemuviri wako wepasi.
Sekureva kwesangano reWorld Health Organisation (WHO), vanhukadzi vanofanirwa kunge vaine huwandu hwakakura hwechiuno kusvika muchiuno hwe0,85.
Chiyero-kusvika-muhudyu pachiyero pamusoro pe1.0 chinoisa vakadzi panjodzi yehutano mamiriro inosanganisirwa nemafuta echiratidzo, kana mafuta emudumbu. Aya mamiriro anosanganisira cancer yemazamu, chirwere chemwoyo, sitiroko, uye mhando 2 chirwere cheshuga.
Iyo chiuno-kusvika-muchiyero chiyero inogona kunge isiri iyo yakanyatsojeka metric yemamwe maseteki evanhu, kusanganisira vana nevanhu vane BMI inodarika makumi matatu nemashanu.
Unogona sei kubata uremu hwako?
Kuchengeta huremu hwako mukati mehutano hwakanaka kunogona kutora basa rakaoma, asi zvinofanirwa nemuyedzo. Kwete chete iwe unozogona kunzwa kugona kwako, asi iwe zvakare unodzivirira mamiriro ehutano akasungirirwa kune kufutisa.
Zvinosanganisira:
- BP
- coronary arteri chirwere (CAD)
- mhando 2 chirwere cheshuga
- chirwere chemoyo
Funga kutora rairo pazasi kana iwe uchida kurasikirwa mashoma mapaundi kuti usvike kune yako chaiyo huremu. Aya matanho akakosha anogona kukubatsira kuti usvike ipapo.
Deredza chikamu chako chemazana
Chikamu chechina cheplate yako chinofanira kuve nechikamu chakakura chemuchindwe cheprotein yakaonda, salmon kana zamu rehuku. Imwe chikamu cheplate yako inofanirwa kubata chikamu-chakakura chikamu chezviyo chakazara, senge brown mupunga kana quinoa. Hafu yekupedzisira yeplate yako inofanira kuiswa nemiriwo, senge kare, broccoli, uye bhero mhiripiri.
Edza kumirira kwechinguva
Kana iwe uchiri nenzara kana wapedza kudya kwako kwese, mirira maminetsi makumi maviri usati wachera mune iyo yechipiri kubatsira. Kunyangwe ipapo, edza kudya michero mitsva nemiriwo usati wasvika kumadhizeti.
Idya nguva dzose
Idya chisvusvuro uye usasvetuke kudya. Muviri wako unoda kudya kusingagumi mukati mezuva rese kuti umhanye pane zvakanaka. Pasina mafuta akakwana, hauzonzwa zvakanaka uye muviri wako haushande nemazvo.
Munch pane imwe fiber
Vakadzi vanofanirwa kutora magiramu makumi maviri nesere kusvika makumi maviri nefibre zuva rega rega. Kana iwe uchinge uchinetseka munzvimbo ino, wedzera zvekudya zvakaita senge-zviyo zvingwa uye zviyo kune chako chikafu. Yese-gorosi pasita, mupunga, uye bhinzi ndedzimwe sarudzo dzakanaka. Pfungwa apa ndeyekuti fiber inokuzadza iwe nekukurumidza, pakupedzisira kudzora chishuwo chako.
Tora kufamba
Ikozvino maminetsi zana nemakumi mashanu pasvondo rekurovedza muviri zvine mwero, senge kufamba kana iyoga, kana maminetsi makumi manomwe neshanu pasvondo rekuita zvine simba, sekumhanya kana kuchovha bhasikoro.
Inwa mvura yakawanda
Vakadzi vanofanirwa kunge vachiwana 11.5 makapu emvura zuva rega rega. Mvura yakanakisa uye yakadzika kwazvo mumakoriyori, asi chero chinwiwa - kusanganisira tii, kofi, uye inopenya mvura - kuverenga kune yako yezuva nezuva hydration chinangwa.
Chii chinonzi kutora?
Kurema wega hakutaure kuti une hutano sei. Kudya zvakanaka, kurovedza muviri, kugara uine hydrated, uye kuwana kurara kwakanaka zvese zvakakosha, zvisinei nehukuru hwako.
Kana iwe uchida kukanda mapaundi mashoma, tanga nekumisikidza chinangwa chaicho nachiremba wako kana nekumisikidza yakakodzera BMI kana huremu hwepuremu yako. Kubva ipapo, gadzira chirongwa uchibatsirwa nachiremba wako kana chiremba wezvekudya uye seta zvinangwa zvaunogona kushandira.
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