Siyini isisindo esimaphakathi sabesifazane?
-Delile
- Abantu baseMelika baqhathanisa kanjani nomhlaba wonke?
- Kunqunywa kanjani amabanga esisindo?
- Buyini ubudlelwane phakathi kwesisindo nokuphakama?
- Yiziphi ezinye izindlela zokunquma ukwakheka komzimba wakho?
- Isilinganiso sesinqe ukuya okhalweni
- Ungasilawula kanjani isisindo sakho?
- Nciphisa osayizi bezabelo zakho
- Zama ukulinda isikhashana
- Yidla njalo
- Munch ku-fiber eyengeziwe
- Hambisa
- Phuza amanzi amaningi
- Yini ukuthatha?
Unesisindo esingakanani owesifazane ojwayelekile waseMelika?
Owesifazane waseMelika ojwayelekile oneminyaka engama-20 kuya phezulu unesisindo futhi umi ngamasentimitha angama-63.7 (cishe amamitha ama-5, ama-intshi amane) ubude.
Futhi isilinganiso sobubanzi besinqe? Kungama-intshi angu-38.6.
Lezi zinombolo kungenzeka noma zingamangazi kuwe. Umbiko ubike ukuthi abantu abadala abangamaphesenti angama-39.8 e-United States abakhuluphele, ngokuya ngemininingwane yango-2016.
Kwabesifazane, lokhu ngokulandelayo:
| Iqembu lobudala (iminyaka) | Amaphesenti athathwa njengokukhuluphala noma ukukhuluphala | Amaphesenti athathwa njengakhuluphele |
| 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 nangaphezulu | 67.4 | 32.7 |
Kusukela ngo-2016, i:
| Iqembu lobudala (iminyaka) | Isisindo esimaphakathi (amakhilogremu) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 nangaphezulu | 166.5 |
Abantu baseMelika baqhathanisa kanjani nomhlaba wonke?
Abantu baseNyakatho Melika banesisindo esiphezulu somzimba emhlabeni, ngokusho kocwaningo luka-2012. Amaphesenti angaphezu kwama-70 wabantu awela ezigabeni zokukhuluphala ngokweqile.
Abantu base-Asia, ngakolunye uhlangothi, banesisindo somzimba esiphansi kunazo zonke. Ngokuqondile, i-average body index (BMI) yaseJapan ngo-2005 yayingu-22.9 nje. Uma kuqhathaniswa, isilinganiso se-BMI e-United States sasingu-28.7.
Uma udinga enye indlela yokuyibuka, ithani elilodwa lomzimba limele abantu abadala abangu-12 baseNyakatho Melika. E-Asia, ithani elilodwa limele abantu abadala abangu-17.
Amaphesenti wabantu emhlabeni wonke athathwa njengabakhuluphele ngokweqile abhalwe ngezansi:
| Isifunda | Amaphesenti athathwa njengokhuluphele ngokweqile |
| I-Asia | 24.2 |
| IYurophu | 55.6 |
| Afrika | 28.9 |
| I-Latin America neCaribbean | 57.9 |
| i-America esenyakatho | 73.9 |
| I-Oceania | 63.3 |
| Umhlaba | 34.7 |
Kunqunywa kanjani amabanga esisindo?
Ukuphakama kwakho, ubulili bakho, nokwakheka kwamafutha nemisipha kwakho konke kunesisindo esifanele. Kunamathuluzi ahlukahlukene okusiza ukuthola inombolo yakho. I-BMI, elinye lamathuluzi athandwa kakhulu, isebenzisa ifomula efaka ubude nesisindo sakho.
Ukubala i-BMI yakho, hlukanisa isisindo sakho ngamakhilogremu ngokuphakama kwakho ngamasentimitha ayisikwele. Bese uwuphindaphinda lowo mphumela ngama-703. Ungaphinda uxhume lolu lwazi kufayela le-.
Lapho usuyazi i-BMI yakho, unganquma ukuthi iwela kuphi:
- 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-25.0 no-29.9
- Ukhuluphele ngokweqile: noma yini engaphezulu kwama-30.0
Yize le ndlela inikeza isiqalo esihle, i-BMI yakho ingahle ingabi yisilinganiso esinembe kakhulu sesisindo sakho esikahle. Kungani? Ibuyela ezintweni ezinjengosayizi wohlaka, ukwakheka kwemisipha, nobudala bakho.
Abasubathi, ngokwesibonelo, bangaba nesisindo esithe xaxa ngenxa yesisindo semisipha ephezulu futhi bathole umphumela okhuluphele ngokweqile. Abantu abadala asebekhulile, ngakolunye uhlangothi, bavame ukugcina amafutha amaningi kunabantu abadala abasebasha.
Kubalulekile ukuqaphela ukuthi i-BMI yayo inikezwa njenge-percentile. Ukuphakama kwazo nezisindo zazo ziyashintsha njalo. Ngenxa yalokho, kusiza kakhulu ukubheka ama-BMIs abo maqondana nama-BMIs ezinye izingane ezineminyaka efanayo nobulili obufanayo.
Isibonelo, intombazane eneminyaka engu-13 ubudala enamamitha ama-5 ubude futhi inesisindo esingamakhilogremu ayi-100 ine-BMI engu-19.5. Kodwa-ke, i-BMI yakhe izovezwa “njenge-60th percentile” yamantombazane aneminyaka engu-13. Lokhu kusho ukuthi isisindo sakhe sikhulu kunaleso samaphesenti angama-60 ontanga yakhe, simbeka ebangeni eliphilile.
Buyini ubudlelwane phakathi kwesisindo nokuphakama?
Ngisho nokulinganiselwa kwayo, i-BMI yakho ingaba yindawo enhle yokuqala lapho ubheka impilo yakho yonke. Ukuze ubone lapho i-BMI yakho iwela khona, bheka leli shadi ukuthola isisindo sakho esifanele ngokuphakama.
| Ukuphakama ngezinyawo nangamasentimitha | Isisindo esinempilo ngamakhilogremu (noma i-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 |
Yiziphi ezinye izindlela zokunquma ukwakheka komzimba wakho?
Ukuze uthole isilinganiso esinembile sokuthi usesisindo esifanelekile yini, ungacabanga ukuvakashela udokotela wakho ukuze uthole izivivinyo ezikhethekile, njenge:
- ukuhlolwa kobukhulu besikhumba, okusebenzisa kakhulu abakhongi (lokhu kungenziwa futhi ngabaqeqeshi bomuntu siqu)
- densitometry, esebenzisa isisindo esingaphansi kwamanzi
- ukuhlaziywa kwe-bioelectrical impedance (BIA), esebenzisa ithuluzi ukukala ukuhamba kwamandla kagesi emzimbeni
Inhlangano yokuzivocavoca i-American Council on Exercise (ACE) isebenzisa uhlelo olulandelayo lokuhlukanisa amaphesenti omzimba womuntu wesifazane:
| Ukwahlukanisa | Amaphesenti amafutha omzimba (%) |
| Abasubathi | 14–20 |
| Ukufaneleka | 21–24 |
| Kuyamukeleka / Isilinganiso | 25–31 |
| Ukhuluphele | 32 nangaphezulu |
Isilinganiso sesinqe ukuya okhalweni
Isilinganiso sakho okhalweni kuya okhalweni kungenye inkomba enhle yokuthi unesisindo esinempilo noma cha. Ukubala lesi silinganiso, kufanele uqale uthathe izilinganiso zakho okhalweni lwakho lwemvelo nasengxenyeni ebanzi kakhulu yomzimba wakho ophansi.
Ngokwe-World Health Organisation (WHO), abesifazane kufanele babe nesilinganiso esiphakeme okhalweni kuya okhalweni esingu-0.85.
Isilinganiso sesinqe ukuya okhalweni ngaphezu kuka-1.0 sibeka abesifazane engcupheni yezimo zezempilo ezihambisana namafutha e-visceral, noma amafutha esiswini. Lezi zimo zibandakanya umdlavuza webele, isifo senhliziyo, isifo sohlangothi kanye nohlobo 2 sikashukela.
Isilinganiso sesinqe ukuya okhalweni kungenzeka singabi imethrikhi enembe kakhulu kwamanye ama-subsets wabantu, kufaka phakathi izingane nabantu abane-BMI engaphezu kwama-35.
Ungasilawula kanjani isisindo sakho?
Ukugcina isisindo sakho ebangeni eliphilile kungathatha umsebenzi onzima, kodwa kuwufanele umzamo. Ngeke nje uzizwe umuhle kakhulu, kodwa futhi uzovikela nezimo zezempilo ezihambisana nokukhuluphala.
Kubandakanya:
- umfutho wegazi ophakeme
- isifo semithambo yegazi (CAD)
- thayipha 2 sikashukela
- Isifo senhliziyo
Cabanga ukuthatha iseluleko esingezansi uma udinga ukwehlisa amakhilogremu ambalwa ukuze ufinyelele esisindweni sakho esifanele. Lezi zinyathelo ezibalulekile zingakusiza ukuthi ufike lapho.
Nciphisa osayizi bezabelo zakho
Ingxenye yesine yepuleti lakho kufanele ibe nengxenye yesayizi yamaprotheni anciphile, njenge-salmon noma isifuba senkukhu. Elinye ikota lepuleti lakho kufanele liphathe ingxenye engangesibhakela yenhlamvu ephelele, njengelayisi elinsundu noma i-quinoa. Ingxenye yokugcina yepuleti yakho kufanele ifakwe imifino, njenge-kale, i-broccoli, ne-pepper pepper.
Zama ukulinda isikhashana
Uma usalambile ngemuva kokuqeda ukudla kwakho konke, linda imizuzu engama-20 ngaphambi kokumba kulolo sizo lwesibili. Noma kunjalo, zama ukudla izithelo nemifino emisha ngaphambi kokufinyelela kuma-dessert.
Yidla njalo
Yidla ibhulakufesi futhi ungeqi ukudla. Umzimba wakho udinga umsoco ongaguquguquki usuku lonke ukuze usebenze kahle kakhulu. Ngaphandle kukaphethiloli ofanele, ngeke uzizwe kahle futhi umzimba wakho ngeke usebenze kahle.
Munch ku-fiber eyengeziwe
Abesifazane kufanele bathathe amagremu angama-21 kuye kwangama-25 efayibha usuku ngalunye. Uma unenkinga kule ndawo, engeza ukudla okufana nezinkwa zamabele nezinhlamvu ekudleni kwakho. Ama-pastas kakolweni aphelele, ilayisi nobhontshisi ezinye izindlela ezinhle. Umqondo lapha ukuthi i-fiber ikugcwalisa ngokushesha, ekugcineni inqande isifiso sakho sokudla.
Hambisa
Okwamanje yimizuzu engu-150 ngesonto yokuvivinya umzimba ngokulingene, njengokuhamba noma i-yoga, noma imizuzu engama-75 ngesonto yomsebenzi onamandla, njengokugijima noma ukuhamba ngebhayisikili.
Phuza amanzi amaningi
Abesifazane kufanele bathole izinkomishi eziyi-11.5 zoketshezi usuku ngalunye. Amanzi angcono kakhulu futhi aphansi kunama-calories, kodwa noma yisiphi isiphuzo - kufaka phakathi itiye, ikhofi, namanzi akhanyayo - kubalwa kumgomo wakho wansuku zonke we-hydration.
Yini ukuthatha?
Isisindo sisodwa asisho ukuthi uphilile kangakanani. Ukudla kahle, ukuzivocavoca umzimba, ukuhlala unamanzi nokuthola ubuthongo obuhle konke kubalulekile, kungakhathalekile ukuthi ungakanani.
Uma udinga ukukhipha amakhilogremu ambalwa, qala ngokubeka umgomo ongokoqobo nodokotela wakho noma ngokunquma i-BMI efanelekile noma isisindo sohlaka lwakho. Ukusuka lapho, dala uhlelo ngosizo lukadokotela wakho noma udokotela wezokudla bese uzibekela imigomo ongasebenzela kuyo.
Iseluleko Sethu
Izinto eziyi-16 okufanele uzazi ngePiquerism
