Ungasibala kanjani isisindo esifanele sokuphakama
-Delile
- I-calculator yesisindo ekahle
- Itafula lesisindo sezingane
- Ungafika kanjani esilinganisweni esifanele
- 1. Uma ukhuluphele ngokweqile
- 2. Uma ukhuluphele
Isisindo esifanele isisindo umuntu okufanele abe naso ekuphakameni kwakhe, okubalulekile ukugwema izinkinga ezifana nokukhuluphala ngokweqile, umfutho wegazi ophakeme kanye nesifo sikashukela noma ngisho nokungondleki kahle, lapho umuntu enesisindo somzimba esincane kakhulu. Ukubala isisindo esifanele umuntu kufanele abale i-Body Mass Index (BMI), ebheka iminyaka, isisindo nokuphakama.
Kubalulekile ukusho ukuthi i-BMI ayibheki inani lamafutha, imisipha noma amanzi umuntu anayo, okuyisethenjwa sesisindo sokuphakama komuntu kuphela.Ngakho-ke, uma umuntu enesisindo esiningi semisipha noma egcina uketshezi, isisindo esifanele sibonisa ukuthi i-BMI ingahle ingabi efanelekile, uma kudingeka, kulezi zimo, ukwenza ukuhlolwa kokudla okunempilo.
I-calculator yesisindo ekahle
Ukubala isisindo esifanele kubantu abadala, sebenzisa isibali sethu ngokufaka imininingwane yakho ngezansi:
Isisindo esifanelekile isilinganiso sokuthi umuntu kufanele anesisindo esingakanani ngobude bakhe, kodwa-ke kukhona ezinye izinto ezibalulekile okufanele zibhekwe, njengamafutha, imisipha namanzi, ukuthola ukuthi isisindo esifanele siyini.
Uma kukhona ukungabaza maqondana nesisindo, inhloso enhle wukuya kwesazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele kokudla okunempilo, ngoba kulokhu kuhlola kungenzeka ukuthi kubhekwe ingemuva nokukala iphesenti lamafutha, imisipha, umsebenzi phakathi kwabanye.
Kodwa-ke, uma ufuna ukubala isisindo esifanele ingane noma eyeve eshumini nambili, sebenzisa umshini wokubala we-BMI wezingane.
Itafula lesisindo sezingane
Ngezansi sikhombisa itafula lesisindo lamantombazane aze afike eminyakeni emihlanu:
| Ubudala | Isisindo | Ubudala | Isisindo | Ubudala | Isisindo |
| Inyanga e-1 | 3.2 - 4.8 kg | Izinyanga eziyi-6 | 6.4 - 8.4 kg | Unyaka no-1 | 9 - 11.6 kg |
| Izinyanga ezi-2 | 4, 6 - 5.8 kg | Izinyanga eziyi-8 | 7 - 9 kg | iminyaka engu-2 | 10 - 13 kg |
| 3 izinyanga | 5.2 - 6.6 kg | Izinyanga eziyi-9 | 7.2 - 9.4 kg | 3 iminyaka | 11 - 16 kg |
| Izinyanga ezine | 5.6 - 7.1 kg | Izinyanga eziyi-10 | 7.4 - 9.6 kg | Iminyaka engu-4 | 14 - 18.6 kg |
| Izinyanga ezi-5 | 6.1 - 7.8 kg | Izinyanga eziyi-11 | 7.8 - 10.2 kg | Iminyaka emi-5 | 15.6 - 21.4 kg |
Ngezansi sikhombisa itafula lesisindo kuze kube yiminyaka engu-5, labafana:
| Ubudala | Isisindo | Ubudala | Isisindo | Ubudala | IzinyawoO |
| Inyanga e-1 | 3.8 - 5 kg | Izinyanga eziyi-7 | 7.4 - 9.2 kg | Unyaka no-1 | 9.8 - 12.2 kg |
| Izinyanga ezi-2 | 4.8 - 6.4 kg | Izinyanga eziyi-8 | 7.6 - 9.6 kg | iminyaka engu-2 | 10.8 - 13.6 kg |
| 3 izinyanga | 5.6 - 7.2 kg | Izinyanga eziyi-9 | 8 - 10 kg | 3 iminyaka | 12.8 - 16.2 kg |
| Izinyanga ezine | 6.2 - 7.8 kg | Izinyanga eziyi-10 | 8.2 - 10.2 kg | Iminyaka engu-4 | 14.4 - 18.8 kg |
| Izinyanga ezi-5 | 6.6 - 8.4 kg | Izinyanga eziyi-11 | 8.4 - 10.6 kg | Iminyaka emi-5 | 16 - 21.2 kg |
| Izinyanga eziyi-6 | 7 - 8.8 kg | 1 unyaka | 8.6 - 10.8 kg | ----- | ------ |
Endabeni yezingane, isisindo siyisilinganiso esibucayi kakhulu sesimo sokudla okunempilo kunokuphakama, ngoba kukhombisa ukutholwa kokudla okunempilo kwakamuva, ngakho-ke amatafula angenhla akhombisa isisindo seminyaka. Ubudlelwano phakathi kwesisindo nokuphakama buqala ukucatshangelwa kusuka eminyakeni engu-2 ubudala.
Bheka ividiyo elandelayo ukuthola amanye amathiphu okuzikala kahle:
Ungafika kanjani esilinganisweni esifanele
Lapho umuntu engaphandle kwenani lakhe lesisindo esifanele, kufanele axhumane nesazi sokudla okunomsoco ukuze aqale ukudla okuhambisana nezidingo zakhe, ukwandisa noma ukunciphisa isisindo. Ngaphezu kwalokho, kufanele futhi uthintane nothisha wezemfundo yokuzivocavoca umzimba ukuze uqale uhlelo olufanele lokuzivocavoca umzimba.
Ukuthola isisindo esifanele kuncike ekutheni umuntu ungaphezulu noma ngaphansi kwaso, ngakho-ke:
1. Uma ukhuluphele ngokweqile
Kulabo abakhuluphele ngokweqile futhi abafuna ukukufeza, kubalulekile ukwandisa ukusetshenziswa kokudla okunempilo, okunothe ngofibre namakhalori aphansi, njengesitshalo seqanda, ujinja, isalmon kanye nembewu yefilakisi. Lokhu kudla kusiza ukusheshisa imetabolism futhi kunciphise ukukhathazeka, kukhuthaza ukwehla kwesisindo. Bheka ezinye izibonelo zokudla okusiza ukunciphisa umzimba.
Ukufeza inhloso esheshayo, kunconywa ukuthi kuvivinywe umzimba ukukhulisa izindleko zekhalori kanye ne-metabolism. Isazi sokudla okunempilo singancoma amanye ama-teas nezengezo zemvelo, uma kunesidingo, ukukhuthaza ukunciphisa umzimba nokunciphisa ukukhathazeka.
Endabeni yokukhuluphala ngokweqile, udokotela angancoma ukusetshenziswa kwemithi ethile esiza, ngokuhlangana nokudla okwanele nokwenza umkhuba womzimba, ukunciphisa isisindo. Enye indlela ukuhlinzwa nge-bariatric, okukhonjiswa abantu abakhuluphele futhi abaye bazama ukwehlisa isisindo ngokudla, kepha abangaphumelelanga.
Ngaphezu kwesisindo esifanelekile, kubalulekile futhi ukwazi umphumela wesilinganiso sokhalo ukuya okhalweni ukuhlola ubungozi bokuthola izifo zenhliziyo, ezinjengesifo sikashukela nokuhlaselwa yinhliziyo. Bona ukuthi ungabala kanjani isilinganiso sesinqe ukuya okhalweni.
2. Uma ukhuluphele
Uma umphumela we-BMI ungaphansi kwesisindo esifanelekile, kubalulekile ukuthi ufune iseluleko kusosayensi wezokudla ukuze kwenziwe ukuhlolwa okuphelele kokudla okunempilo bese kuthi uhlelo lokudla okunempilo luvumelaniswe nezidingo zomuntu ngamunye.
Empeleni, ukuzuza kwesisindo kufanele kwenzeke ngendlela enempilo, kuvuna ukuzuza kwesisindo nge-muscle hypertrophy hhayi ngokuqongelela kwamafutha emzimbeni. Ngakho-ke, ukusetshenziswa kokudla okunjengama-pizza, ukudla okuthosiwe, izinja ezishisayo nama-hamburger akuzona izindlela ezingcono kakhulu kulabo abadinga ukukhuluphala ngendlela enempilo, njengoba lolu hlobo lwamafutha lunganqwabelana ngaphakathi emithanjeni, okwandisa ubungozi izifo.ukuhlaselwa yinhliziyo.
Ukuze wandise isisindo semisipha, kubalulekile ukuthi udle ukudla okunothe ngamaprotheni njengamaqanda, ushizi, ubisi nemikhiqizo yobisi, inkukhu noma i-salmon, ngaphezu kokudla njalo emahoreni amathathu ukwandisa uketshezi lwe-caloric. Bona imininingwane eminingi ukukhulisa isisindo sakho ngendlela enempilo.
Kwezinye izimo, ukuntuleka kwesifiso sokudla kungahle kuhlobene nokugula okuthile okungokomzimba noma okungokomzwelo futhi udokotela angancoma ukuthi kwenziwe izivivinyo zokwelashwa ukuthola ukuthi kungaba yini imbangela yokwehla kwesisindo.
Bheka kuvidiyo engezansi amanye amathiphu wokukhulisa isisindo ngendlela enempilo:
Ukuzikhethela Kwabafundi
Ungasikhanyisa kanjani isikhumba sakho: Ukwelashwa, Izinketho Zasekhaya nokunakekelwa
