Mlingo wa kunenepa ndi BMI. Tikutsata ndondomeko za kuwerengetsa thupi misa index

M'mayiko ambiri olemera chiwerengero cha anthu onenepa kwambiri kuposa 50%, kuwonjezera, chiwerengero chawo wakhala likunena kuwonjezeka chaka ndi chaka. Kuwonjezeka mlingo wa chitonthozo, kudya chakudya minibasi, kusowa kwa ntchito yogwira thupi thupi limakhudza anthu chiyanjano cha m'badwo pano.

Mavuto ndi kulemera owonjezera

Kukhala onenepa - nkhawa kowonjezera pa malo, mitsempha ya magazi, chiwindi, ndi monga chotsatira - matenda a mtima, mitsempha ndi mitsempha ya mapeto a minofu ndi mafupa. Komanso, ziri basi yonyansa, chifukwa mafuta owonjezera akhoza kusokoneza wokongola kwambiri maonekedwe zachilengedwe, ndipo pamodzi nacho kudzidalira ndi maganizo a ena. Komabe, amaika kuchepa thupi, nayenso, analibe mtundu wina ndi kubweretsa mavuto chimodzimodzi thanzi kuposa onenepa.

Nkofunika kuti asasiye zikutanthauza golide, ndi bwino ndipo sociable. Zindikirani zimenezi kumathandiza BMI - thupi misa index. Musanayambe kudziwa thupi misa index, ayenera kudziwa magawo enieni a msinkhu ndi thupi.

BMI ndi chiyani?

Kodi kudziwa index ya misa thupi? Ndipotu chizindikiro umu ndi momwe misa thanzi la munthu chikugwirizana ndi ponseponse masamu. Pofuna kudziwa mlingo wa kunenepa kwa BMI ndi wosavuta, muyenera kuchita kuwerengetsera yosavuta. ochepa okha ndi Chiwerengero cha chuma wothandiza.

Tikutsata ndondomeko za kuwerengetsa thupi misa index chiri motere:

• thupi mu makilogalamu uwagawire ndi msinkhu mamita lofanana mbali anakwera.

Kodi chofunika ndi ubale wa BMI ndi thanzi

Nkofunika kukumbukira kuti kukhala thupi lawo limakhala ganizoli - ndi chinthu chofunikira cha kuteteza umoyo wawo. Kusiyanitsa pakati pa mlingo wa kunenepa mwa thupi misa index. Ngati thupi misa index n'komwe wabwinobwino, ndiye kuti pali akusowa zakudya, choncho amafunika thupi. Izi kumaonjezera ngozi ya osauka endocrine ndi m'mimba matenda kugwirizana ndi kusowa kwa zakudya m'thupi. Kulemera kwa wotero zing'onozing'ono kuposa masiku onse, mwina mlandu kagayidwe kwambiri mofulumira, zakudya kapena kudya osauka. Zikuoneka, muyezo mphamvu kusokonezedwa.

bwino mphamvu ndi chiyani? Unyinji wa thupi zimadalira kuchuluka kwa zopatsa mphamvu izo zifika ku chakudya. Komano, munthu aliyense limagwiritsa ntchito pa njira zamoyo zina mphamvu. Mu yachibadwa BMI kufika mphamvu ndi mowa mphamvu, ndi chifukwa munthu ali thupi labwinobwino. The mphamvu Pankhaniyi amayezedwa zopatsa mphamvu.

Mphamvu ndi zopatsa mphamvu

Akatswiri a zakudya kukhala mphamvu yabwino kulemera pogwiritsa ntchito mawu monga kilocalories (kcal). Aliyense chakudya ali calorie wokhutira, ndiye kuchuluka kwa zopatsa mphamvu, kotero wina kuchuluka kwa mphamvu. Caloric okhutira chakudya ankadya anatsimikiza ndi kuchuluka ndi mankhwala calorie okha. Kudziwa mowa mphamvu pafupifupi pa masewera yogwira ndi zolimbitsa thupi, ndi zoyerekeza chiwerengero cha zopatsa mphamvu kudya chakudya akhoza malangizo kuchuluka kwa mphamvu ukubwera ndi zotuluka potero akhale abwino thupi.

Munthu amatha kudziwa mlingo wa kunenepa ndi BMI ndi kupeza bwino pakati zokolola zolowa kcal wowonjezera olimbitsa thupi kapena kuchepetsa zakudya thanzi.

Kodi limatiuza BMI

Tsopano zambiri zokhudza kufunika BMI, udzapeza chilinganizo cha kuwerengetsa thupi misa index. Amakhala mu kugawa kulemera ndi lalikulu kukula anthu.

The index sitinganene kuti abwino thupi khalidwe, koma ndi lofunika kwambiri thanzi kuposa umboni wa zolemera, monga munthu aliyense ndi wapadera malamulo ake, ndi kulemera umadalira pa kukula kwa mafupa a. Komanso, chilinganizo izi si oyenera kukula zamoyo - ana ndi achinyamata. Akatswiri a masewera kapena anthu nawo yambiri ili ndi zosayenela. Amadziwika kuti minofu kumalemera kwambiri kuposa mafuta, ndi kupopa mmwamba wothamanga akhoza kuganizira mlingo wa kunenepa mwa thupi misa index, ali mawonekedwe labwino.

ena onse angaletse chikhalidwe cha thupi lake, ndi kuwerengetsa BMI wanu. Nkofunika kudziwa kuti kumaonjezera ngozi ya matenda osauka osiyanasiyana, thupi apamwamba misa index.

Malinga ndi zizindikiro amapangidwa kunenepa gulu ndi BMI:

• Low BMI;
• wabwinobwino BMI;
• kunenepa;
• kunenepa.

otsika BMI

BMI zosakwana 18,5 - sikelo, thupi salandira zokwanira zakudya kuchokera chakudya kapena mphamvu ndalama ali kwambiri kwambiri. Zikatero m'pofunika kukhazikitsa zonse katatu patsiku, osachepera, ndi chakudya zokhwasula-khwasula pakati, kotero kuti thupi lili ndi mwayi kubwezeretsanso tchulani nkhokwe mphamvu.

Ngati mlingo wa kunenepa mwa kulemera ndi kutalika imagwera mkati 18,5-25, ndiye yachibadwa kulemera kwa mfundo chithandizo cha, pamene atsikana masiku ano zikulimbana ndi kuchepetsa izo, kukhulupirira kuti zifaniziro zawo ang'ono zokwanira. Pa yachibadwa thupi misa index Nkofunika kulisunga pa mlingo, kudya ndi kutsogolera yogwira wathanzi moyo.

onenepa

BMI ndi wofanana 25-30, ndiye chotengera ngati thupi ndi onenepa. Si owopsa kwambiri ku thanzi, koma katundu pa onse ziwalo ndi mfundo kuchuluka, amene agonjetsa ena mwa mavuto a kuthamanga kumanga a shuga ndi matenda. N'zoonekeratu kuti kulemera thupi kumawonjezera chifukwa ndi vutoli pakati pa mowa mphamvu ndi kufika kwake. Koma makhalidwe majini a munthu aliyense ali osiyana, ndipo yofanana zopatsa mphamvu munthu akhoza kukhala wochepa thupi, ndi zina mofulumira kupeza kulemera. M'pofunika kubweretsa kulemera posachedwapa mwakale, chakudya chabwino ndi moto zopatsa mphamvu zambiri mphamvu kuposa kuchokera zopatsa mphamvu chakudya.

Mavuto a kunenepa?

Mlingo wa kunenepa kwa BMI amapereka kufotokoza molondola kwambiri za maonekedwe ndi thanzi la munthu. Choyamba, muyenera kumvetsetsa kuti kunenepa - matenda achilendo kwa iye zinthu zonse, ndi njira ya chitukuko, mawonetseredwe matenda ndi mankhwala. Ngati pali digiri apamwamba kunenepa ndi BMI Choncho, thupi pangozi. M'pofunika yomweyo kuonda, bwino kuyang'aniridwa ndi dokotala ndi kadyedwe. Kalata yomasulira a mwachizolowezi zakudya mkulu-kalori pa yomweyo kufunika pang'onopang'ono, kuyambira mofulumira ndiyotani pakuchotsa pogwiritsa owonjezera, akhoza kwambiri kusokoneza kagayidwe. Mphamvu anafunika kumanga m'njira yakuti pa nthawi yomweyo ziwalo zonse, kuphatikizapo mafupa ndi zimfundo ndi zina zakudya zofunikira. Apo ayi, thupi limayenda chiopsezo kufooketsa mphamvu zawo regenerative ndipo azitaya matenda osiyanasiyana. Muyenera kuonda mwa kusintha kuchuluka kwa chakudya ankadya, koma khalidwe lawo.

Izi si kusiya chakudya mwachizolowezi - alinso mtendere pa thupi. M'pofunika pang'onopang'ono kuchepetsa phwando zakudya mkulu-kalori, makamaka mafuta. Low-calorie zakudya, makamaka ndiwo zamasamba akhoza kudyedwa zedi zikuluzikulu, pang'onopang'ono m'malo ndi mafuta ndi mkulu-kalori chakudya. Munthu aliyense ayenera kukhala ndi dongosolo munthu wa nazo kapena kupeza kulemera. Chiwerengero cha zopatsa mphamvu tsiku inu kuwotcha zimatengera pa mlingo zolimbitsa thupi, kotero ndikofunika kudziwa mlingo wanu, chifukwa ndiyo kufunika tsiku slimming mu kilocalories. Chofunika mlingo wa kuwonda akhoza zosiyanasiyana, kuyambira 1200 mpaka 1800 kcal patsiku. ochepa okha kutsatira malamulo amenewa ndi malangizo, ndipo n'zovuta kwambiri kuti munthu ano.

Imbaenda onenepa?

The zifukwa mapangidwe pogwiritsa owonjezera ndi kunenepa ndi zinthu zotsatirazi.

1. yambiri zakudya mkulu-kalori mu chakudya, makamaka chakudya.
2. Features ya makhalidwe ndipo thupi, chizolowezi majini kwa kunenepa.
3. Miyambo ndi makhalidwe a banja limodzi ndi phwando zambiri.
4. Chiletso yogwira thupi. Kusafuna kuchita masewera chabe zosangalatsa.
5. matenda Endocrine. Pankhaniyi tikulankhula endocrine chisokonezo kagayidwe chopatsa kunenepa Nthawi zambiri ndi matenda obadwa nawo ndi matenda chibadwa.
6. mankhwala m'thupi, kungachititse kuwonjezeka kwambiri kulemera. Pambuyo achire kulemera zimadza ku m'mbuyomu.

nalo amuna mafuta

A wathanzi, yogwira moyo amafunika aliyense. Sikuti kusewera masewera kupsereza zopatsa mphamvu, mokwanira kufufuza ake olemetsa zolimbitsa mwini Baibulo ndipo nthawi zonse kuti aukhondo wanu thupi misa index. Table wa zopatsa mphamvu ya ndalama mphamvu angakuthandizeni.

Iwo akhoza kuchita yekha, kuchita mndandanda tsiku zokambirana kapena kuthamanga m'mawa, ndipo akhoza osungitsidwa pa gulu Ubwino okonda, ndi phindu chowonjezera nthawi m'deralo. Aliyense payekha, Chofunika, musaleke, sapita pa za zaka, ulesi ndi mimba, koma kusunga thanzi ndi kukongola kwa thupi lanu ngati n'zotheka, ngakhale zaka.