Uri Kurema Kune Hutano Here? Kurema Range nekukwirira uye Bonde
Zvemukati
- Zvakawanda sei zvandinofanira kuyera nekureba?
- Ndedzipi dzimwe nzira dzekuona huremu hune hutano?
- Chiuno-kusvika-muchiyero
- Chiuno-kusvika-kukwirira reshiyo
- Muviri mafuta muzana
- Ndeupi huremu hwakakodzera hwevanhurume nevanhukadzi?
- Ndinofanira kubata sei huremu hwangu?
- Kutora
Chii chakakosha huremu?
Iwe unogona kunge wakamboshamisika pane imwe nguva kana imwe kuti yakawanda sei yaunofanira kuyera. Mhinduro yacho haisi nguva dzose yakapusa sekutarisa chati.
Kurema kwako kwakaringana kunoenderana nezvimwe zvinhu zvakasiyana, zvinosanganisira:
- kureba
- bonde
- mafuta uye mhasuru kuumbwa
- furemu saizi
- zvimwe zvinhu
Muviri mashoma index (BMI) ndeimwe yenzira dzakakurumbira dzekuverenga rakaringana huremu huwandu. Kuwana yako BMI yazvino iri nyore sekudzvanya kukwirira kwako uye huremu mu Calculator.
Mhedzisiro iri pakati pe18.5 ne24.9 zvinoreva kuti uri mune "zvakajairika" huremu hwehurefu hwehurefu hwako. Kana mhedzisiro yako iri pasi pe18.5, iwe unofungidzirwa kunge wakaderera. Pakati pe25 ne29.9 zvinoreva kuti unofungidzirwa kunge wakakora. Uye kana nhamba yako iri makumi matatu kusvika makumi matatu kana makumi matatu kana kupfuura, unofungidzirwa kuti wakafuta.
BMI haisi yenguva dzose yakarurama, zvisinei, nekuti haina account yezvinhu zvakaita senge saizi kukura uye mhasuru kuumbwa. Verenga pamusoro kuti udzidze zvakawanda nezve BMI nedzimwe nzira dzekuona huremu hwakafanira.
Zvakawanda sei zvandinofanira kuyera nekureba?
Chati inotevera inoratidzira zviyereso mumatanho akasiyana eBMI evakuru pakureba kwakasiyana.
| Kureba | Zvakajairika (BMI 18.5-24.9) | Kufutisa (BMI 25-29.9) | Kufutisa (BMI 30-35 +) |
| 4’10” | 91–118 | 119–142 | 143–167 |
| 4’11” | 94–123 | 124–147 | 148–173 |
| 5’ | 97–127 | 128–152 | 153–179 |
| 5’1” | 100–131 | 132–157 | 158–185 |
| 5’2” | 104–135 | 136–163 | 164–191 |
| 5’3” | 107–140 | 141–168 | 169–197 |
| 5’4” | 110–144 | 145–173 | 174–204 |
| 5’5” | 114–149 | 150–179 | 180–210 |
| 5’6” | 118–154 | 155–185 | 186–216 |
| 5’7” | 121–158 | 159–190 | 191–223 |
| 5’8” | 125–163 | 164–196 | 197–230 |
| 5’9” | 128–168 | 169–202 | 203–236 |
| 5’10” | 132–173 | 174–208 | 209–243 |
| 5’11” | 136–178 | 179–214 | 215–250 |
| 6’ | 140–183 | 184–220 | 221–258 |
| 6’1” | 144–188 | 189–226 | 227–265 |
| 6’2” | 148–193 | 194–232 | 233–272 |
| 6’3” | 152–199 | 200–239 | 240–279 |
Nepo chati isiri nguva dzose nzira yakanakisa yekuona huremu hwako, inogona kuve nhungamiro yakanaka.
Kana kukwirira kwako uye kuyerwa kwekugoverwa zvisina kubatanidzwa pano, saka iwe uchazoda kubvunza iyo Calculator. Asi ziva kuti BMI haina kunyatsoita kune vanhu vari kunze kwechati pamusoro. (Mune mamwe mazwi, varefu uye mapfupi vanhu vanozove neBMI inogona kunge isingamiriri hutano hwavo).
BMI ine zvimwe zvinokanganisa. Nechimwe chinhu, haina hanya nemhando dzose dzinogona kukanganisa huremu hwako.
Semuenzaniso, vakuru vakuru vanowanzo chengeta mafuta akawanda emuviri kupfuura vakuru vechidiki. Vakadzi kazhinji vane mafuta emuviri akakwirira kupfuura evarume. Vatambi vanogona kuve neyakaonda mhasuru iyo inoita kuti ive nehuremu hwakareba.
Mune yese iyi mienzaniso, iyo BMI nhamba inogona kunge isiri iyo yakanyanya kuratidza kuti munhu ari pahuremu hwavo hwakaringana.
Ndedzipi dzimwe nzira dzekuona huremu hune hutano?
Kune dzimwe nzira dzinoverengeka dzaungashandisa kukanda mukati mehuwandu hwaunofanira kuyera.
Chiuno-kusvika-muchiyero
Chiyero chechiuno chako chiuno uye chiuno chakatenderedza chinogadzira izvo zvinonzi chiuno chako-kusvika-muhudyu ratio (WHR). Iyi nhamba inokuratidza huwandu hwemafuta ako akachengetwa mumuviri wako wezasi, unosanganisira chiuno chako, chiuno, uye magaro.
Chiremba wako anogona kukubatsira kuti uone WHR yako. Kana iwe uchida kuzviitira kumba iwe pachako, tevera iyi mirairo.
- Mira ufeme zvakajairika. Wobva wafemera kunze uye shandisa tepi yekuyeresa kuyera masendimita akapoteredza chiuno chako, chinova chikamu chidiki pane chipenga chedumbu rako. Iyi nhamba ndiyo chiuno chako chiuno.
- Wobva watora tepi yako woyera kutenderedza chikamu chikuru chemuhudyu mako nemagaro. Iyi nhamba ndiyo chiuno chako chakatenderera.
- Govanisa chiuno chako chiuno nedenderedzwa rako rehudyu kuti uwane WHR yako.
Chiyero chine hutano chevakadzi i0,85 kana zvishoma. Kwevanhurume, iri 0.9 kana zvishoma. WHR yakakwira kupfuura 1 inogona kuratidza njodzi yakawedzera yechirwere chemwoyo uye mamiriro akafanana kune vese varume nevakadzi.
Iyi chati inopa rumwe ruzivo nezve maitiro ekuverenga yako WHR:
| Ngozi yehutano | Vakadzi | Vanhurume |
| pasi | 0.80 kana pasi | 0.95 kana kudzika |
| zvine mwero | 0.81 kusvika 0.85 | 0.96 kusvika 1.0 |
| kumusoro | .86 kana kupfuura | 1.0 kana kupfuura |
Iyi nzira ine zvayakaipira, zvakare. Hazvisi nyore nguva dzose kunyora zviyero zvakanyatsonaka, kunyanya kana uri kuzviyera.
Kuumbwa kwemuviri kunosiyana nezvikonzero zvinoverengeka. Iwe unogona kuve uine skewed kuverenga kana uine tsandanyama chiuno, semuenzaniso.
Kune vanhu vasingazowana mhedzisiro chaiyo neWHR. Izvi zvinosanganisira vanhu vakapfupika kupfuura mashanu-tsoka kureba kana vane BMI yemakumi matatu nemashanu kana kupfuura. Iyi nzira zvakare haina kukurudzirwa kuvana.
Chiuno-kusvika-kukwirira reshiyo
Mafuta akakomberedza midsection anogona kunge ari mamwe emakona makuru ehutano hwako. Iyo chiuno-kusvika-kukwirira reshiyo (WHtR) inowanzo shandiswa kuyera njodzi yezvirwere zvemoyo uye kufa.
Kuti uverenge yako WHtR, tora chiuno chako chakatenderedzwa mumasendimita uye ugopatsanura nekukwirira kwako nemainji. Kana kuyerwa kwechiuno chako kwakaenzana isingasviki hafu yekukwirira kwako, unowanzo kuve mune hutano hwakanaka.
Unogona kuenzanisa mhedzisiro yako neiyi chati:
| WHtR renji | Kusimba | Huremu hune hutano | Kufutisa | Kufutisa |
| vakadzi | pasi pe42% | 42%–48% | 49%–57% | mukuru kudarika 58% |
| varume | pasi pe43% | 43%–52% | 53%–62% | mukuru kudarika 63% |
Muviri mafuta muzana
Kurema kwako hakusi iko chete kuratidza kuti une mafuta mangani pamuviri wako. Zvichienderana nerudzi rwemararamiro, chikafu, uye zviitiko zvaunopinda mazviri, muviri wako unenge uine zvakasiyana.
Tsvina nemafuta zvinorema huwandu hwakasiyana. Mutambi anogona kuwana isina kukodzera BMI kana muviri wake wakagadzirwa nemhasuru yakawanda nekuti zvinozoita kuti vayere zvakanyanya. Saka kuyerwa kwemafuta kwemuviri kunogona kushanda zvakanyanya.
Kuti uwane muzana wako wemafuta, unogona kushanyira chiremba wako kana wega mudzidzisi, kana kushandisa online Calculator. Izvo zviyero zvaunoda zvinosanganisira hurefu hwako, huremu, chiuno uye chiuno kutenderera, uye chiuno uye ruoko rwemberi.
Iko kune zvakare akakosha maturusi ekubatsira kuona yako muviri mafuta muzana. Vamwe vanhu vanogona kushandisa chishandiso chinonzi calipers kupinza mafuta kubva kune dzimwe nzvimbo dzemuviri uye kuyera huwandu hwemafuta. Mamwe maseru nesikero zvinogona kutumira yazvino kuburikidza nemuviri kuti uwane kuverenga.
Kufamba kwemvura, kwaunonyudza muviri wako mutangi remvura, ndiyo nzira chaiyo yekuwana muviri wako mafuta muzana. Nekudaro, zvinodhura, uye unofanirwa kushanyira rakakosha rebhu kuti zviitwe.
Paunenge iwe uchinge waziva wako muviri mafuta muzana, iwe unogona kuenzanisa neiyi chati, iyo inoratidza akagwinya maseru pabonde uye zera:
| Zera | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Vakadzi | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Vanhurume | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Nezve zviyero zvese zvinodiwa kuti uverenge muviri wako mafuta muzana, zvingave zvakaoma kuti uwane nhamba chaiyo kumba. Kunze kwekunge iwe wakadzidziswa kushandisa macalipers eganda, zvingave zvakanaka kusiira nzira iyi kune nyanzvi.
Ndeupi huremu hwakakodzera hwevanhurume nevanhukadzi?
Iwe unogona kunge wakacherekedza kuti akakosha ehuremu hwemuviri zvikamu zvakasiyana zvevarume nevakadzi. Imhaka yekuti vakadzi vanowanzove nemafuta akawanda emuviri kupfuura evarume.
Mafuta anogoverwawo zvakasiyana pamuviri, sezvo vanhukadzi vanowanzo chengeta zvakanyanya muhudyu, zvidya, uye magaro. Kune vanhukadzi, zvinowanzoonekwa sehutano kuva pakati pe21 ne24 muzana mafuta emuviri. Kune vanhurume, gumi nemana kusvika gumi nemanomwe muzana inowanzo kuve hutano hwakanaka
Masayendisiti haazive chaizvo kuti nei vakadzi vachichengeta mafuta akawanda kupfuura evarume. Vamwe vanotenda kuti zvine chekuita nekusanganiswa kwemahormone, mahormone receptors, uye akasiyana enzyme concentrations.
Ndinofanira kubata sei huremu hwangu?
Iko hakuna mashiripiti piritsi, zvakavanzika kudya, kana yakakosha chirongwa chekurovedza iyo inokubatsira iwe kuchengetedza huremu hwako. Pane kudaro, kuchengetedza tsika dzakanaka ndiyo kiyi yekugara pahuremu hune hutano.
Kana iwe uchida kurasikirwa nehuremu, funga kuita musangano nachiremba wako kuti ugadzire chirongwa.
Unogona zvakare kuyedza nzira idzi:
- Idya chikafu chine hutano, chikafu chizere. Michero mitsva nemiriwo, yakaderera mafuta mafuta, mapuroteni akaonda, zviyo zvakakwana, uye nzungu sarudzo dzakanaka. Iwe unowanzo kuwana izvo zvekudya padhuze nepakati pechitoro.
- Gara uchiekisesaiza. Vhiki yega yega, tarisa kutora maminetsi zana nemakumi mashanu ezviitwa zvine mwero zvemuviri, sekufamba, kana maminetsi makumi manomwe nemashanu ezviitwa zvine simba, sekumhanya.
- Chengeta diary yezvokudya kuti utarise macalorie. Kupisa macalorie akawanda kupfuura iwe aunotora mukati ndiyo kiyi yekuremerwa uremu. Iwe unogona kuona kuti iwe unodya zvisina kufunga uchiona TV kana kudya zvikamu zvakakurisa zvakanyanya uchiri kumaresitorendi. Dhayari ichakubatsira iwe kuona aya maitiro.
- Wana rutsigiro kubva kushamwari, mhuri, uye kumwe kunobva. Overeaters Anonymous iboka rekutsigira vanhu vane kusagadzikana kwekudya sekumanikidza kudya zvakanyanya, anorexia, kupindwa muropa nechikafu, bulimia, nezvimwe.
Kutora
Kune nzira dzakawanda dzakasiyana dzekuverenga yako chaiyo huremu. Mazhinji acho ane kumwe kukanganisa, kunyanya kana kuchiitwa kumba.
Kana iwe uine zvauri kunetseka nezvehuremu hwako, funga kushanyira chiremba wako kuti uongororwe muviri. Chiremba wako anogona zvakare kukubatsira iwe kugadzira chirongwa chekudzora kana kuwedzera uremu.
Kudya zvakanaka uye kufambisa muviri wako zvakanyanya inzira dziri nyore dzekutangisa rwendo rwako kuenda kumuviri une hutano nhasi.
Verenga chinyorwa ichi muchiSpanish.
Yakavharwa Nhasi
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