Thola ukuthi isilinganiselo sakho sezinwele sinempilo
Umjikelezo wesikhumba isilinganiso esithathwe esiswini esiswini se-umbilicus (inkinobho yesisu). Ochwepheshe bezempilo basebenzisa izimboni zezinwele ukuze bahlole iziguli ngezinkinga zempilo ezihlobene nesisindo.
Isizathu Sokulinda Kwezintambo
Ukulinganisa ubukhulu besinqe sakho kungakusiza ukuba uqonde ingozi yakho yezimo ezithile zempilo ezihlobene nesisindo sakho.
Isimiso sokhuni kuphela asikwazi ukukhombisa ukuthi unesimo sezokwelapha noma ukuthi uzothola esikhathini esizayo. Kodwa kungakusiza wena nomhlinzeki wakho wokunakekelwa kwezempilo ukuthi unqume ukuthi ukuphi amafutha atholakala emzimbeni wakho nokuthi uma ngabe lawo mafutha angabangela izinkinga zempilo esikhathini esizayo.
Ngokusho kwamaNational Institutes of Health, uma kunamafutha amaningi esesiswini sakho kunokuba ujikeleze okhalweni lwakho, usengozini enkulu yezimo ezihlanganisa isifo senhliziyo kanye nohlobo lwesifo sikashukela sesi-2. Ungasebenzisa futhi isilinganiso sakho sokuqina ukuze ubale isilinganiso sakho sezinwele (WHR) . Uhlaka lwe-Waist-hip lunikeza enye ithuluzi lokuhlola lokufaka ingozi yesifo esithinta isisindo.
Indlela Yokulinganisa Ukwehluleka Kwembono
Ukuze ulinganise umbala wesisindo ngendlela efanele, kufanele usebenzise i-tape flexible measure esingenakulinganiswa. I-tape isilinganiso akufanele ilule uma uthatha isisu sakho sesisu. Kumele futhi ususe noma yikuphi izingubo ezinamandla ezingakwazi ukufaka i-padding esiswini.
Sukuma ukuze uthole isilinganiso esinembile sokulinganisa. Bese ugoba isilinganisi se-tape eduze nendawo enkulu kunazo zonke zesisu sakho, ngaphesheya kwenkinobho yakho yesisu. I-tape isilinganiso kufanele iphumule kahle ngesikhumba sakho. Uma isilinganisi se-tape sikhiwe ngendlela efanele, phefumula ngomusa bese uthatha isilinganiselo ku-exhale.
Thatha isilinganiso sokuphindwe kabili noma kathathu ukuze uqiniseke ukuthi uthola umphumela oqhubekayo. Ukubamba i-tape kakhulu kakhulu ukuze igqoke enyameni yakho, noma uyibeke ngokukhululekile ukuze i-droops ibangele ukuthi uthole imiphumela engalungile.
Ingabe Ukuma Kwami Okungavamile Kuvamile?
Ngakho-ke isisindo sakho sesisindo sikhula kanjani? Sebenzisa leli shidi ukuze ubone ukuthi ingozi yakho yezifo iphakeme kunokujwayelekile. Uma isilinganiso sakho semikhumbi sikhulu kunezinombolo ezibonisiwe, ingozi yakho yezinkinga zempilo ezihlobene nesisindo iphakeme kuneyesijwayelekile.
Izindleko eziphakeme eziphezulu zokungalingani
- Amadoda : amasentimitha angu-40 noma ngaphezulu noma amasentimitha angu-102 noma ngaphezulu
- Abesifazane : amasentimitha angu-35 noma ngaphezulu noma amamitha angu-89 noma ngaphezulu
Izinyathelo Zokunciphisa Ukulinganisa Kwezinwele Zakho
Uma isikhumba sakho sikhulu kakhulu, ungasebenza nodokotela wakho noma uthathe izinyathelo ngokwakho ukulahlekelwa amafutha omzimba futhi unciphise amanoni emkhatsini wakho ukuthuthukisa impilo yakho nenhlalakahle.
Isinyathelo sokuqala sokunciphisa isisindo sakho semikhawulo ukuhlola imikhuba yakho yokudla. Ingabe udla okungaphezu kwalokho okudingayo ngesikhathi sokudla? Ingabe udla ukudla ngokuvamile phakathi kokudla? Ingabe udla iziphuzo eziphuzile zekhalori noma iziphuzo eziphuziziwe? Uyathenga ukudla okusetshenzisiwe okugcwele amakhalori angenalutho?
Uma uphendule yebo kunoma yimuphi wale mibuzo, khona-ke uzoba nokuningi okukhetha ukusika ama-khalori kusuka ekudleni kwakho.
Ungase ufune ukuqala ngokusika izingxenye ezithile uma udla ukudla okukhulu. Noma uma ungaqiniseki ukuthi ungadla kangakanani, sebenzisa i- calculator yokubala ukuze ulinganise izidingo zakho. Bese ubala amakholori ukuze uqiniseke ukuthi uthola inani elifanele.
Uma usuthole ukudla kwakho emgqeni, bese ukwandisa izinga lakho lomsebenzi ukuze ushise amakholori amaningi usuku lonke. Futhi, sebenzisa umlinganisi wekhalori ukuthola ukuthi mangaki amakhalori okwamanje oshisayo usuku ngalunye, bese ufaka izinguquko ezincane zomkhuba ukuze ushise amanye ambalwa. Thatha izitebhisi esikhundleni se-elevator emsebenzini noma uhambe ngezinyawo njalo kusihlwa emva kokudla. Zonke izinyathelo zibalwa endleleni yakho yokuphila okunempilo.
Imithombo:
Izikhungo zokuLawula nokuvimbela izifo. Ukuhlola Isisindo Sakho. Isigaba Sokudla, Ukusebenza Komzimba Nokukhuluphala. Kufinyelelwe: Disemba 19, 2015. http: // http: //www.cdc.gov/healthyweight/assessing/
I-National Heart Lung ne-Blood Institute. Ukuhlola Ingozi Yakho Yezinsindo Nezempilo. Izikhungo zezempilo zikazwelonke. Kufinyelelwe: Disemba 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
I-National Heart Lung ne-Blood Institute. Ukuqhathaniswa kokuqhathaniswa ngokweqile nokukhuluphala ngokwe-BMI, Ukuxoshwa Kwamajaji, kanye Nezifo Ezihlobene Nezifo. Izikhungo zezempilo zikazwelonke. Kufinyelelwe: Disemba 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_dis.htm