Yini isisindo esimaphakathi sabesilisa?
-Delile
- Abantu baseMelika baqhathanisa kanjani nomhlaba wonke?
- Kunqunywa kanjani amabanga esisindo?
- Buyini ubudlelwane phakathi kokuphakama nesisindo?
- Yiziphi ezinye izindlela zokunquma ukwakheka komzimba wakho?
- Isilinganiso sesinqe ukuya okhalweni
- Amaphesenti amafutha omzimba
- Ungasilawula kanjani isisindo sakho?
- Setha imigomo enengqondo yokwehlisa isisindo
- Landela ukudla okunempilo
- Naka osayizi bezabelo
- Vivinya umzimba nsuku zonke
- Yini ukuthatha?
Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.
Usinda kangakanani umuntu ojwayelekile waseMelika?
Indoda ejwayelekile yaseMelika eneminyaka engama-20 kuya phezulu inesisindo. Isilinganiso sobubanzi besinqe singama-intshi ayi-40.2, kanti ubude obumaphakathi bungaphezu kwamamitha ama-5 ubude ngamasentimitha angu-9 (cishe amayintshi angama-69.1).
Lapho sehlukaniswa yiqembu leminyaka yobudala, izinsimbi ezijwayelekile zamadoda aseMelika zimi kanje:
| Iqembu leminyaka (Iminyaka) | Isisindo esimaphakathi (Amakhilogremu) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 nangaphezulu | 194.7 |
Njengoba isikhathi siqhubeka, amadoda aseMelika ayanda kuzo zombili iziqu nangesisindo. , indoda ejwayelekile yayinesisindo esingamakhilogremu angu-166.3 futhi yema ngamasentimitha angama-68.3 (ngaphezu kwamamitha amahlanu ubude amayintshi ayisishiyagalombili) ubude.
Abesifazane baseMelika nabo babika ngokwanda kokuphakama nesisindo ngokuhamba kwesikhathi.
, owesifazane ojwayelekile wayekala amakhilogremu angu-140.2 futhi wayengu-63.1 amayintshi ubude. Ngokuqhathanisa, unesisindo esingamakhilogremu angu-170.6, sinobubanzi besinqe obungamasentimitha angama-38.6, futhi singaphansi kwamamitha ama-5 ubude ngamasentimitha angama-63.7.
Nakhu okunye mayelana nokuthi kungani lokhu kwenzeka nokuthi yini ongayenza ukuze ugcine isisindo sakho sisezingeni elifanele lesiqu sakho.
Abantu baseMelika baqhathanisa kanjani nomhlaba wonke?
Isisindo esilinganiselwe sabantu e-United States naseNyakatho Melika yonkana siphezulu kunanoma yisiphi esinye isifunda emhlabeni.
Ngo-2012, abakwaBMC Public Health babike izilinganiso zesilinganiso ezilandelayo ngokwesifunda. Izilinganiso zabalwa kusetshenziswa idatha kusuka ngo-2005, futhi kwancika kwizibalo ezihlanganisiwe zamadoda nabesifazane:
- I-America esenyakatho: 177.9 amakhilogremu
- I-Oceania, kufaka phakathi i-Australia: 163.4 amakhilogremu
- EYurophu: 156.1 amakhilogremu
- I-Latin America / Caribbean: 149.7 amakhilogremu
- Afrika: 133.8 amakhilogremu
- I-Asia: 127.2 amakhilogremu
Isilinganiso somhlaba sesisindo somuntu omdala singamakhilogremu ayi-136.7.
Kunqunywa kanjani amabanga esisindo?
Ukuhlanganisa izinsimbi ezimaphakathi kulula ngokwanele, kepha ukunquma isisindo esinempilo noma esifanele kunzima kakhulu.
Elinye lamathuluzi avame kakhulu lokhu inkomba yomzimba (BMI). I-BMI isebenzisa ifomula efaka ubude nesisindo sakho.
Ukubala i-BMI yakho, hlukanisa isisindo sakho ngamakhilogremu ngokuphakama kwakho ngamasentimitha ayisikwele. Phindaphinda lowo mphumela ngama-703. Ungafaka futhi lolu lwazi ku-.
Ukwazi ukuthi ngabe i-BMI yakho ijwayelekile noma uma iwela ngaphansi kwesinye isigaba, thintana nemininingwane engezansi:
- Isisindo esiphansi: noma yini engaphansi kweminyaka engu-18.5
- Unempilo: noma yini ephakathi kuka-18.5 no-24.9
- Ukhuluphele ngokweqile: noma yini ephakathi kuka-25 no-29.9
- Ukhuluphele ngokweqile: noma yini engaphezulu kwama-30
Yize i-BMI ingalinganisi ngqo amafutha omzimba, imiphumela yayo ihlangana ngokusondelana nemiphumela yezinye izindlela zokulinganisa amafutha omzimba.
Ezinye zalezi zindlela zifaka:
- izilinganiso zokuqina kwesikhumba
- densitometry, efanisa izisindo ezithathwe emoyeni nezisindo ezithathwe ngaphansi kwamanzi
- ukuhlaziywa kwe-impedance ye-bioelectrical impedance (BIA), esebenzisa isikali esifaka ama-electrode; ukumelana nogesi okuningi kuhlotshaniswa namafutha omzimba amaningi
Buyini ubudlelwane phakathi kokuphakama nesisindo?
I-BMI ayihlali iyithuluzi elifanele ukukala ukuthi isisindo sakho sisebangeni eliphilile noma elejwayelekile.
Umsubathi, isibonelo, angaba nesisindo esingaphezu komdlali ongeyena umgijimi wobude obufanayo, kepha abe sesimeni esingcono kakhulu somzimba. Lokho kungenxa yokuthi imisipha iqine kunamafutha, okufaka isandla esisindweni esiphezulu.
Ubulili nakho kuyacatshangelwa. Abesifazane bavame ukugcina amafutha omzimba amaningi kunabesilisa. Ngokunjalo, abantu abadala asebekhulile bathambekele ekuphatheni amanoni amaningi omzimba futhi babe nobunzima bemisipha obuncane kunabantu abadala abasebasha bokuphakama okufanayo.
Uma ufuna isilinganiso esifanelekile sesisindo esifanele ukuphakama kwakho, cabanga ngethebula elilandelayo:
| Ukuphakama ngezinyawo nangamasentimitha | Isisindo esinempilo ngamakhilogremu |
| 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 |
Yiziphi ezinye izindlela zokunquma ukwakheka komzimba wakho?
Omunye wemikhawulo eyinhloko ye-BMI ukuthi ayikucabangeli ukwakheka komzimba womuntu. Umuntu omncane nomuntu onamahlombe abanzi anobude obufanayo bangaba nezisindo ezihluke kakhulu kodwa balingane ngokulingana.
Kukhona ezinye izilinganiso ezingakunika umqondo onembe kakhudlwana wokuthi usesisindo esinempilo noma cha.
Isilinganiso sesinqe ukuya okhalweni
Okunye ukukala okunjalo isilinganiso sesinqe ukuya okhalweni. Isilinganiso sesinqe ukuya okhalweni sibalulekile ngoba isisindo esigcinwe endaweni yesisu sikubeka engcupheni enkulu yezimo ezithile zempilo, kufaka phakathi isifo senhliziyo nohlobo 2 sikashukela.
Izilinganiso zizothathwa okhalweni lwakho lwemvelo (ngqo ngenhla kwenkinobho yakho yesisu) kanye nengxenye ebanzi kakhulu yezinqe nezinqe zakho.
Ngo-2008, iWorld Health Organisation (WHO) yancoma isilinganiso esiphezulu sesinqe ukuya esinqeni esingu-0.90 kwabesilisa no-0.85 kwabesifazane. Izilinganiso ze-1.0 ne-0.90, ngokulandelana, zibeka abesilisa nabesifazane engcupheni enkulu yezinkinga zempilo.
Ngaphandle kokusebenziseka kwayo konke, isilinganiso sesinqe ukuya okhalweni asinconyelwa wonke umuntu. Amanye amaqembu, kufaka phakathi izingane nalabo abane-BMI engaphezu kwama-35, bangathola ukuthi ezinye izindlela zinikeza ukuhlolwa okunembe kakhudlwana kokuqina kwabo.
Amaphesenti amafutha omzimba
Kunezindlela ezahlukahlukene zokunquma amaphesenti omzimba wakho, kufaka phakathi izilinganiso zobukhulu besikhumba kanye ne-densitometry. Udokotela wakho noma umqeqeshi wakho uqobo angakwazi ukwenza lezi zinhlobo zokuhlolwa.
Izibali eziku-inthanethi zingasebenzisa futhi izilinganiso ezinjengokuphakama kwakho, isisindo sakho, kanye nomjikelezo wesihlakala ukulinganisa amaphesenti amafutha akho emzimbeni.
I-American Council on Exercise (ACE), inhlangano yabaqeqeshi bezempilo, isebenzisa ukuhlukaniswa okulandelayo kwamaphesenti amafutha omzimba wesilisa:
| Ukwahlukanisa | Amaphesenti amafutha omzimba (%) |
| Abasubathi | 6–13 |
| Ukufaneleka | 14–17 |
| Kuyamukeleka / Isilinganiso | 18–24 |
| Ukhuluphele | 25 nangaphezulu |
Ungasilawula kanjani isisindo sakho?
Ukugcina isisindo esinempilo kungasiza ekuvikeleni uhla lwezinkinga, njenge:
- Isifo senhliziyo
- thayipha 2 sikashukela
- isifo samathambo
Uma udinga ukulahla amakhilogremu ambalwa ukuze ufike esisindweni sakho esifanele, nazi ezinye zezinyathelo ezibalulekile zokukusiza ukuthi ufike lapho:
Setha imigomo enengqondo yokwehlisa isisindo
Esikhundleni sokugxila kunhloso enkulu, enesithombe esikhulu, phokophela umgomo omncane. Isibonelo, esikhundleni sokuzimisela ekwehliseni amakhilogremu angama-50 kulo nyaka, phokophela ukwehlisa iphawundi ngesonto.
Landela ukudla okunempilo
Ukudla kwakho kufanele kugxile kakhulu kokudla okulandelayo:
- izithelo
- imifino
- okusanhlamvu okuphelele
- ubisi olunamafutha amancane noma olungenawo amafutha
- amaprotheni anciphile
- amantongomane nembewu
Nciphisa ukusetshenziswa kwakho koshukela abengeziwe, utshwala, namafutha agcwele.
Naka osayizi bezabelo
Zama ukusika izingxenye zakho ezijwayelekile zesikhathi sokudla phakathi. Uma uvame ukuba nezincezu ezimbili ze-pizza ngoMgqibelo ebusuku, vele ube nesaladi eyodwa kanye nesinye. Ijenali yokudla ingakusiza ukulandelela ukuthi udlani nokuthi ungakanani.
Vivinya umzimba nsuku zonke
Hlela imizuzu engama-30 kuya kwengama-40 nsuku zonke noma okungenani imizuzu engu-150 ngesonto. Uhlobo lwakho lokuzivocavoca kufanele lubandakanye i-cardio, ukuqeqeshwa amandla, nokuzivocavoca umzimba. Ungasebenza futhi nomngani noma ilungu lomndeni ukukugqugquzela ukuthi usukume uhambe.
Yini ukuthatha?
Yize ukuba ngamasentimitha angama-69.1 ubude nesisindo esingamakhilogremu angama-197.9 kungaba "yisilinganiso" sendoda yaseMelika, lokho kukhombisa ne-BMI engu-29.1 - ukuphela okuphezulu kokuhlukaniswa "ngokweqile". Isilinganiso akusho ngaso sonke isikhathi ukuthi kufanelekile, okungenani e-United States.
Kufanele futhi ukhumbule ukuthi kunezindlela ezahlukahlukene ezahlukahlukene nezibalo ezisetshenziselwe ukunquma isisindo esifanele maqondana nokuphakama. Akekho kubo ophelele. Ungaba isisindo esifanelekile sohlaka lwakho olukhulu, noma esinye isilinganiso singakubiza ngokuthi ukhuluphele ngokweqile.
Isisindo esinempilo asihlali siyisiqinisekiso sempilo enhle. Ungaba ne-BMI ejwayelekile, kodwa uma ubhema futhi ungazivocavoci noma ungadli kahle, usengcupheni yesifo senhliziyo nezinye izimo ezingaphansi.
Uma ukhathazekile ngempilo yakho, khuluma nodokotela wakho.
Bangakusiza uqonde ukuthi isisindo sakho siwela kuphi ngqo kububanzi nokuthi lokhu kungahlobana kanjani nempilo yakho yonke. Uma kudingeka, bangasiza ukusetha isisindo somgomo omuhle futhi basebenze nawe kumasu okufika lapho.
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