Neck circumference kuyerwa: ndeyei uye nzira yekuyera nayo
Zvemukati
Mutsipa wedenderedzwa chiyero unogona kushandiswa kuongorora kana paine njodzi yekuwedzera yezvirwere zvakadai sehypertension, chirwere cheshuga, kana kufutisa, semuenzaniso.
Mutsipa wakapamhama mune vanhu vakafutisa, nekuti mafuta akaunganidzwawo mudunhu iro. Kuyera mutsipa inzira yakanaka yekuziva kana iwe uri mukati mehuremu hwakafanira nekuti iri nyore uye inoshanda, ine mhedzisiro yakavimbika, kutora mukana mukuyera kwechiuno nechiuno izvo zvinogona kupa mhinduro, kana paine mudumbu distension, kufema mafambiro kana munhu anoedza kudzikisa dumbu kuti riite shoma, semuenzaniso.
Kunze kwekuyera kukura kwemutsipa, zvinodikanwa kuti uongorore mamwe ma parameter akadai seBMI, kuratidza kuti munhu akanyanyisa kufutisa, pamusoro pekutarisa kukosha kwecholesterol uye triglyceride mukuyedzwa kweropa, pamwe mararamiro emunhu wega wega, kuti mhedzisiro iwedzere kuvimbika.
Maitiro ekuyera mutsipa wedenderedzwa
Kuyera kukura kwehuro, mira uye upfuure iyo yekuyera tepi yakatenderedza mutsipa, uchimisa chaizvo pakati pehuro.
Chiyero chakaringana chemutsipa wedenderedzwa chinosvika pamasendimita makumi matatu nemanomwe evarume uye kusvika pamasendimita makumi matatu nemana kuvakadzi. Kana varume vari pasi pe39.5 cm uye vakadzi vari pasi pe36.5 cm, vanoonekwa sevane njodzi yakaderera yekutambura nechirwere chemoyo kana kutenderera kweropa, asi kazhinji matanho akakura kupfuura aya anoonekwa kune vanhu vane BMI inopfuura makumi matatu, iyo inoratidza kufutisa.
Zvekuita kana chiyero chakakura kupfuura chakaringana
Kana murume apfuura masendimita makumi matatu nemanomwe, uye mukadzi ari pamusoro pemasendimita makumi matatu nemana mumutsipa, zvakafanira kuwedzera kurovedza muviri, kubheja pamitambo yemoyo yakadai sekufamba, kumhanya uye kushambira, uye kudya, nekuderedza kudyiwa kweshuga kwemazuva ese, mafuta uye zvichidaro, macalorie.
Nyanzvi yezvehutano inokwanisa kuratidza izvo zvekudya iwe zvaungave kana zvausingakwanise kudya, asi zvimwe zvacho ndezvi:
| ZVAUNOGONA KUDYA / KUNWA | Chii CHISINA kudya / kunwa |
| mvura, coconut mvura, yakavhenganiswa mvura uye isina unsweetened chaiyo yemichero muto | soda, jusi rakasimukira, zvinwiwa zvine shuga |
| miriwo nemiriwo, mbishi kana kubikwa mumvura ine munyu kana kukwizwa neiyo shoma oiri inogoneka | machipisi embatatisi kana mimwe miriwo yechingwa kana yakakangwa kana miriwo |
| nyama dzakaonda sehove, zamu rehuku, turkey zamu, tsuro | nyama yakakora senge cod, tuna, gumbo rehuku kana turkey, turkey kana mapapiro ehuku |
| mupunga une shavi kana mupunga une zviyo kana mbeu | mupunga wakachena |
| michero ine shuga shoma, ine peel uye pomace senge orenji, papaya, sitirobheri | michero inotapira uye yakatetepa-ganda kunge mazambiringa, mapichisi musirasi, ese maswiti senge pudding, quindim, ice cream, queijadinha, chokoreti, makeke, maswiti |
Nezve kurovedza muviri, iwe unofanirwa kudzidzira kanokwana katatu pasvondo zvimwe zviitiko zvemuviri zvinogona kupisa mafuta. Unogona kutanga ne1-awa kufamba zuva nezuva, asi kusimba kwechiitwa kunofanirwa kufambira mberi mwedzi wega, zvichiwedzera uye zvakanyanya, kuti ugone kupisa mafuta akawandisa. Kuita maekisesaizi sekudzidzira kurovedza muviri kwakakoshawo nekuti kunobatsira kuumba mhasuru dzakawanda dzinodya simba rakawanda, zvichirerutsa kutsva kwemafuta.
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