Isilinganiso somjikelezo wentamo: kwenzelwa ini nokuthi ungayikala kanjani
-Delile
Isilinganiso somjikelezo wentamo singasetshenziswa ukuhlola ukuthi ngabe kukhona ingozi eyengeziwe yokuthuthukisa izifo ezifana nomfutho wegazi ophezulu, isifo sikashukela, noma ukukhuluphala, ngokwesibonelo.
Intamo ibanzi kubantu abakhuluphele ngokweqile, ngoba amanoni nawo aqoqekile kuleso sifunda. Ukukala intamo kuyindlela enhle yokuthola ukuthi ngabe ungaphakathi kwesisindo esifanele ngoba silula futhi siyasebenza, ngomphumela onokwethenjelwa, usebenzisa ngokunenzuzo ukulinganisa okhalweni nasesinqeni okunganikeza imiphumela eshintshiwe, uma kukhona ukwehla kwesisu, ukunyakaza kokuphefumula noma umuntu azame ukusinciphisa isisu ukuze abukeke encanyana, ngokwesibonelo.
Ngaphezu kokuhlola usayizi wentamo, kuyadingeka futhi ukuhlola eminye imingcele efana ne-BMI, ukuqinisekisa ukuthi umuntu ukhuluphele ngokweqile, ngaphezu kokubheka amanani we-cholesterol ne-triglyceride esivivinyweni segazi, kanye indlela yokuphila yomuntu ngamunye, ukwenza umphumela uthembeke kakhudlwana.
Ungalinganisa kanjani ukuzungeza kwentamo
Ukukala usayizi wentamo, yima bese udlulisa itheyiphu yokulinganisa entanyeni, uyibeke phakathi nendawo entanyeni.
Isilinganiso esifanelekile sesilinganiso sentamo sifinyelela ku-37 cm kwabesilisa kuze kufike ku-34 cm kwabesifazane. Lapho abesilisa bengaphansi kuka-39.5 cm nabesifazane bengaphansi kuka-36.5 cm, babhekwa njengabanobungozi obuphansi bokuhlushwa yisifo senhliziyo noma ukuphazamiseka kokujikeleza kwegazi, kepha ngokuvamile izinyathelo ezinkulu kunalezi zibonakala kubantu abane-BMI engaphezulu kwama-30, kukhombisa ukukhuluphala.
Okufanele ukwenze lapho isilinganiso sikhulu kunokulungele
Lapho owesilisa engaphezu kwamasentimitha angama-37, nowesifazane engaphezulu kwama-34 cm entanyeni, kuyadingeka ukwandisa umsebenzi womzimba, ukubheja izivivinyo zenhliziyo njengokuhamba, ukugijima nokubhukuda, kanye nokunciphisa umzimba, ukunciphisa ukusetshenziswa kwoshukela nsuku zonke, amafutha futhi ngenxa yalokho, ama-calories.
Isazi sokudla okunempilo sizokwazi ukukhombisa ukudla ongakudla noma ongakwazi ukukudla, kepha okunye kwakho:
| ONGAKUDLA / UKUPHUZA | Okungafanele udle / uphuze |
| amanzi, amanzi kakhukhunathi, amanzi anamakha kanye nejusi yezithelo zemvelo engenashukela | isoda, ijusi elinezimboni, iziphuzo ezinoshukela |
| imifino nemifino, okuluhlaza noma okuphekwe emanzini anosawoti noma okusikiwe ngenani elincane kakhulu lamafutha | amazambane amazambane noma eminye imifino enesinkwa noma ethosiwe noma imifino |
| inyama enciphile njengenhlanzi, isifuba senkukhu, isifuba se-turkey, unogwaja | inyama enamafutha njenge-cod, i-tuna, umlenze wenkukhu noma i-turkey, i-turkey noma amaphiko enkukhu |
| irayisi elinsundu noma ilayisi elinezinhlamvu noma imbewu | irayisi elimhlophe elimhlophe |
| izithelo ezinoshukela ophansi, nekhasi kanye ne-pomace efana ne-orange, upopo, isitrobheli | izithelo ezimnandi kakhulu futhi ezinesikhumba esincane njengamagilebhisi, amapentshisi ngesiraphu, zonke izinhlobo zoswidi ezifana nepudding, i-quindim, u-ayisikhilimu, i-queijadinha, ushokoledi, amakhekhe, amaswidi |
Ngokuphathelene nokuzivocavoca umzimba, kufanele uzijwayeze okungenani ama-3 ngesonto ukwenza okuthile komzimba okungashisa amanoni. Ungaqala ngokuhamba ihora eli-1 nsuku zonke, kepha ukuqina kokuvivinya umzimba kufanele kuthuthuke njalo ngenyanga, kukhule ngokwengeziwe, ukuze ukwazi ukushisa amafutha amaningi. Ukuzivocavoca njengokuqeqeshwa kwesisindo nakho kubalulekile ngoba kuyasiza ukwakha imisipha eminingi ezosebenzisa amandla amaningi, okwenza kube lula ukushiswa kwamafutha.
Ukushicilelwa Okujabulisayo
Umkhonyovu Wemboni Yoshukela Owasenza Sazonda Amafutha Sonke