Ingabe Unesisindo Esinempilo? Amabanga Esisindo Ngokuphakama Nezocansi
-Delile
- Kufanele ngilinganise kangakanani ngobude?
- Yiziphi ezinye izindlela zokunquma isisindo esinempilo?
- Isilinganiso sesinqe ukuya okhalweni
- Isilinganiso sesinqe ukuya ekuphakameni
- Amaphesenti amafutha omzimba
- Yisiphi isisindo esifanele sabesilisa nabesifazane?
- Kufanele ngisilawule kanjani isisindo sami?
- Ukuthatha
Siyini isisindo esifanele?
Mhlawumbe wake wazibuza ngesinye isikhathi noma ngesilinganiso ukuthi kufanele ulinganise kangakanani. Impendulo ayihlali ilula njengokufuna ishadi.
Isisindo sakho esifanele sincike ezintweni ezahlukahlukene, kufaka phakathi:
- ukuphakama
- ucansi
- ukwakheka kwamafutha nemisipha
- usayizi wohlaka
- ezinye izinto
Inkomba yomzimba (BMI) ingenye yezindlela ezithandwa kakhulu ukubala ibanga lesisindo elifanele. Ukuthola i-BMI yakho yamanje kulula njengokufaka ukuphakama kwakho nesisindo sakho kusibali.
Umphumela ophakathi kuka-18.5 no-24.9 usho ukuthi usesikhaleni sesisindo "esijwayelekile" sokuphakama kwakho. Uma umphumela wakho ungaphansi kweminyaka engu-18.5, uthathwa njengesisindo esincane. Phakathi kuka-25 no-29.9 kusho ukuthi ubhekwa njengokhuluphele ngokweqile. Futhi uma inombolo yakho ingu-30 kuya ku-35 noma ngaphezulu, uthathwa njengokhuluphele ngokweqile.
I-BMI ayihlali inembile ngaso sonke isikhathi, noma kunjalo, ngoba ayizibali izinto ezinjengosayizi wohlaka nokwakheka kwemisipha. Funda ukuze ufunde kabanzi nge-BMI nezinye izindlela zokuthola isisindo esifanele.
Kufanele ngilinganise kangakanani ngobude?
Ishadi elilandelayo libala izisindo kumabanga ahlukile e-BMI wabantu abadala ezindaweni eziphakeme ezahlukahlukene.
| Ukuphakama | Okujwayelekile (BMI 18.5-24.9) | Ukhuluphele ngokweqile (BMI 25-29.9) | Ukhuluphele (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 |
Ngenkathi ishadi lingeyona indlela engcono njalo yokunquma isisindo sakho esifanele, lingaba umhlahlandlela omuhle.
Uma ukuphakama kwakho nokwabiwa kwesisindo kungafakwanga lapha, khona-ke uzofuna ukuxhumana nesibali. Kepha yazi ukuthi i-BMI ayinembile njengabantu abangaphandle kweshadi elingenhla. (Ngamanye amagama, abantu abade futhi abafushane bazoba ne-BMI engahle ingameleli impilo yabo).
I-BMI inezinkinga ezithile. Okokuqala, akubheki konke okuguqukayo okungathinta isisindo sakho esinempilo.
Isibonelo, abantu abadala asebekhulile bavame ukugcina amafutha amaningi emzimbeni kunabantu abadala abasebasha. Abesifazane ngokuvamile banamafutha omzimba aphezulu kunabesilisa. Abasubathi bangaba nemisipha eminyene ebamba isisindo esiphakeme.
Kuzo zonke lezi zibonelo, inombolo ye-BMI kungenzeka ingabi inkomba engcono kakhulu yokuthi ngabe umuntu usesisindo sakhe esifanele yini.
Yiziphi ezinye izindlela zokunquma isisindo esinempilo?
Kunezinye izindlela eziningi ongazisebenzisa ukuthola ukuthi ungakanani okufanele usilinganise.
Isilinganiso sesinqe ukuya okhalweni
Isilinganiso sobubanzi besinqe sakho kanye nobubanzi besinqe kudala lokho okubizwa ngokuthi yi-waist-to-hip ratio yakho (WHR). Le nombolo ikukhombisa ukuthi angakanani amafutha akho agcinwa emzimbeni wakho ongezansi, okubandakanya okhalweni lwakho, okhalweni, kanye nezinqe.
Udokotela wakho angakusiza ukuthi uthole i-WHR yakho. Uma ungathanda ukukwenza ekhaya ngokwakho, landela le miyalo:
- Yima uphefumule ngokujwayelekile. Bese uphefumulela phezulu bese usebenzisa itheyiphu yokulinganisa ukukala amasentimitha azungeze okhalweni lwakho lwemvelo, okuyingxenye encane kunazo zonke ngaphezu kwenkinobho yakho yesisu. Le nombolo isikalo sakho okhalweni.
- Bese uthatha itheyiphu yakho ulinganise uzungeze ingxenye enkulu kakhulu yezinqulu zakho nezinqe. Le nombolo umjikelezo wakho wesinqe.
- Hlukanisa umkhawulo wakho okhalweni ngumjikelezo wakho we-hip ukuze uthole i-WHR yakho.
Isilinganiso esinempilo sabesifazane singu-0.85 noma ngaphansi. Kwabesilisa, ingu-0.9 noma ngaphansi. I-WHR ephakeme kuno-1 ingakhombisa ubungozi obandayo besifo senhliziyo nezimo ezihlobene kubo bobabili abesilisa nabesifazane.
Leli shadi linikeza imininingwane eminingi yokuthi ungayifunda kanjani i-WHR yakho:
| Ingozi yezempilo | Abesifazane | Abesilisa |
| phansi | 0.80 noma ngaphansi | 0.95 noma ngaphansi |
| ngokulinganisela | 0.81 kuye ku-0.85 | 0.96 kuye ku-1.0 |
| phezulu | .86 noma ngaphezulu | 1.0 noma ngaphezulu |
Le ndlela inezinkinga zayo, futhi. Akulula ngaso sonke isikhathi ukurekhoda izilinganiso ezinembe kakhulu, ikakhulukazi uma uzikala.
Ukwakheka komzimba kuyahlukahluka ngezizathu eziningi. Ungahle ube nokufunda okushintshiwe uma unezinqulu zemisipha, ngokwesibonelo.
Kunabantu abangeke bathole imiphumela enembile nge-WHR. Lokhu kufaka phakathi abantu abafushane kunamamitha ama-5 ubude noma abane-BMI engama-35 noma ngaphezulu. Le ndlela futhi ayinconyelwe izingane.
Isilinganiso sesinqe ukuya ekuphakameni
Amafutha asezingeni eliphakathi nendawo angaba esinye sezinkomba ezinkulu zempilo yakho. Isilinganiso sesinqe ukuya ekuphakameni (WHtR) sivame ukusetshenziselwa ukuhlola ubungozi bezifo zenhliziyo nokufa.
Ukuze ubale i-WHtR yakho, thatha isiyingi sakho sesinqe ngamasentimitha bese usihlukanisa ngobude bakho ngamasentimitha. Uma isilinganiso sakho sokhalo silingana ngaphansi kwengxenye yobude bakho, uvame ukuba sebangeni eliphilile.
Ungaqhathanisa imiphumela yakho naleli shadi:
| Ibanga le-WHtR | Ukhuluphele | Isisindo esinempilo | Ukhuluphele ngokweqile | Ukhuluphele |
| abesifazane | ngaphansi kuka-42% | 42%–48% | 49%–57% | kukhulu kuno-58% |
| abesilisa | ngaphansi kuka-43% | 43%–52% | 53%–62% | kukhulu kuno-63% |
Amaphesenti amafutha omzimba
Isisindo sakho asisiyona kuphela inkomba yokuthi unamafutha angakanani emzimbeni wakho. Ngokuya ngohlobo lokuphila, indlela odla ngayo, nemisebenzi oyenzayo, umzimba wakho uzoba nokwakheka okwehlukile.
Imisipha namanoni kunesisindo esingafani. Umuntu wezemidlalo angathola i-BMI engalungile uma umzimba wakhe wenziwe kakhulu yimisipha ngoba uzobangela ukuba nesisindo esingaphezulu. Ngakho-ke isilinganiso samafutha omzimba singasebenza kangcono.
Ukuthola amaphesenti omzimba wakho, ungavakashela udokotela wakho noma umqeqeshi wakho, noma usebenzise umshini wokubala oku-inthanethi. Izilinganiso ozozidinga zifaka ubude bakho, isisindo, okhalweni nokuzungeza kwe-hip, kanye nokuzungezwa kwesihlakala kanye nengalo.
Kukhona namathuluzi akhethekile okusiza ukunquma iphesenti lamafutha omzimba wakho. Abanye abantu bangasebenzisa ithuluzi elibizwa ngokuthi ama-calipers ukucindezela amanoni avela ezindaweni ezithile zomzimba futhi balinganise inani lamafutha. Izinzwa nezikali ezithile zingathumela umsinga emzimbeni ukuze kufundwe.
Ukufuduka kwamanzi, lapho ucwilisa umzimba wakho ethangini lamanzi, kuyindlela enembe kunazo zonke yokuthola amaphesenti omzimba wakho. Kodwa-ke, kuyabiza, futhi udinga ukuvakashela ilebhu ekhethekile ukuze ukwenze.
Lapho usuwazi amaphesenti omzimba wakho, ungaqhathanisa naleli shadi, elibonisa amabanga aphilile ngokobulili nangobudala:
| Ubudala | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Abesifazane | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Abesilisa | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Ngazo zonke izilinganiso ezidingekayo ukubala amaphesenti omzimba wakho, kungaba nzima ukuthola inombolo enembile ekhaya. Ngaphandle kokuthi uqeqeshelwe ukusebenzisa izikhali zesikhumba, kungakuhle ukushiya le ndlela iye kuchwepheshe.
Yisiphi isisindo esifanele sabesilisa nabesifazane?
Kungenzeka ukuthi uqaphele ukuthi amaphesenti wesisindo somzimba afanele ahlukile kwabesilisa nabesifazane. Lokho kungenxa yokuthi abesifazane ngokuvamile banamafutha omzimba amaningi kunabesilisa.
Amafutha asatshalaliswa ngokuhlukile emzimbeni, ngoba abesifazane bavame ukugcina okuningi ezinqulwini, emathangeni, nasezinqeni. Kwabesifazane, ngokuvamile kubhekwa njengokuphilile ukuba phakathi kwamaphesenti angama-21 nama-24 amafutha omzimba. Kwabesilisa, amaphesenti ayi-14 kuye kwayi-17 ngokuvamile uhla olunempilo.
Ososayensi abazi kahle ukuthi kungani abesifazane begcina amafutha amaningi kunabesilisa. Abanye bakholelwa ukuthi kuhlobene nokuxubana kwamahomoni, ama-hormone receptors, kanye nokugxila kwe-enzyme ehlukile.
Kufanele ngisilawule kanjani isisindo sami?
Alikho iphilisi lomlingo, ukudla okuyimfihlo, noma uhlelo olukhethekile lokuzivocavoca oluzokusiza ugcine isisindo sakho. Esikhundleni salokho, ukugcina imikhuba enempilo kuyisihluthulelo sokuhlala esisindweni esinempilo.
Uma ungathanda ukunciphisa umzimba, cabanga ukwenza i-aphoyintimenti nodokotela wakho ukuze wakhe uhlelo.
Ungazama futhi lezi zindlela:
- Yidla ukudla okunempilo, okuphelele. Izithelo nemifino emisha, ubisi olunamafutha amancane, amaprotheni anciphile, okusanhlamvu okuphelele namantongomane ukukhetha okuhle.Ngokuvamile uzothola lokhu kudla eceleni komugqa wesitolo.
- Vivinya umzimba njalo. Isonto ngalinye, zihlose ukuthola imizuzu eyi-150 yokuvivinya umzimba ngokulingene, njengokuhamba, noma imizuzu engama-75 yomsebenzi onamandla, njengokugijima.
- Gcina idayari yokudla ukulandelela ama-calories. Ukushisa ama-calories amaningi kunaleyo oyitholayo kuyisihluthulelo sokuncipha. Ungaqaphela ukuthi udla ubuthaphuthaphu ngaphandle kokubuka i-TV noma udla izingxenye ezinkulu kakhulu ngenkathi usezitolo zokudlela. Idayari izokusiza ukuthi uqaphele lawa maphethini.
- Thola ukwesekwa kubangani, umndeni, neminye imithombo. I-Overeaters Anonymous iyiqembu elisekela abantu abanenkinga yokudla njengokudla ngokweqile, i-anorexia, ukuluthwa ukudla, i-bulimia, nokuningi.
Ukuthatha
Kunezindlela eziningi ezahlukene zokubala isisindo sakho esifanele. Iningi labo linomkhawulo wephutha elithile, ikakhulukazi lapho lenziwe ekhaya.
Uma unokukhathazeka ngesisindo sakho, cabanga ukuvakashela udokotela wakho ukuze uhlolwe ngokomzimba. Udokotela wakho angakusiza nokuthi wakhe uhlelo lokwehlisa noma lokuthola isisindo.
Ukudla kahle nokuhambisa umzimba wakho ngaphezulu kuyizindlela ezilula zokuqala uhambo lwakho lokuya emzimbeni onempilo namuhla.
Funda le ndatshana ngeSpanishi.
-Conywayo
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