The degree of ukutyeba yi-BMI. Ifomula umzimba mass index yokubala

Kumazwe amaninzi aphuhlileyo inani labantu abaya utyebile ngaphezu kwama-50%, ukongeza, inani labo kuthechu ukwanda ukusuka komnye unyaka ukuya komnye. Ukwandisa izinga nchavelelo, craze uzila ukutya, ukunqongophala umsebenzi esebenzayo zibonakalayo umzimba kuchaphazela ngokungalunganga ukuvisisana zesizukulwana sangoku.

Iingxaki ne umzimba

Abatyebe - ntshikilelo engaphezulu emalungwini, imithambo yegazi, isibindi, kwaye ngenxa yoko - isifo sentliziyo, imithambo ngemithambo yenkqubo musculoskeletal. Ngaphezu koko, yinto nje ugly, ngokuba nenqatha kwemfuneko uyakwazi ukuphazamisa kakhulu omhle imbonakalo wendalo, kwaye nalo ke ukuzithemba kunye sengqondo kwabanye. Noko ke, ukuba mncane kakhulu, kakhulu, kungekho umbala omnye kuzisa iingxaki zempilo kungekho ngaphantsi kwe utyebile.

Kubalulekile ukuba babambelele imin yegolide, ukuba Sinokungaziva siphilile kwaye kwakha nobuhlobo. Qonda oku kuyanceda BMI - isalathiso ubunzima bomzimba. Phambi kokuba limisele Bomzimba Nobude, kufuneka ufumanise ngqo parameters ubunzima ubude.

Yintoni BMI?

Indlela ukufumanisa kwisalathiso umzimba? Ngapha koko, le salathisi ichaza indlela mass impilo yabantu ingqamana norm ubalwe. Ukuze ubone iqondo ukutyeba ka-BMI ilula, oku kufuneka benze izibalo ezilula. Kufuneka kuphela ikhalityhuleyitha kwaziswa abangabancedani.

Ifomula yokubala isalathiso ubunzima umzimba ngolu hlobo lulandelayo:

• ubunzima bomzimba ngeekhilogram kufuneka kwahlulwa ukuphakama ngeemitha ophindwe yenyuka.

Kubaluleke kangakanani na ukuzalana BMI nempilo

Kubalulekile ukukhumbula ukuba sihlale ubunzima yabo phakathi ezifanelekileyo - linyathelo elibalulekileyo ukugcinwa impilo yabo. Ukwahlula phakathi iqondo ukutyeba ngu index ubunzima bomzimba. Ukuba isalathiso ubunzima umzimba ngaphantsi kunesiqhelo, oko kuthetha ukuba kukho ukuswela izondlo, ngoko kufuneka umzimba. Oku kwandisa ingozi yokuba izifo ezidalwe zesisu ezinxulumene ukungabikho izondlo emzimbeni. Ubunzima umntu onjalo ezincinane kunesiqhelo, mhlawumbi, ukuba ityala ukutya ngokukhawuleza kakhulu, ukutya okanye imnyama. Kusenokwenzeka, amandla intsalela egxobhekile.

Yintoni na amandla balance? Ubunzima bomzimba womntu kuxhomekeke kubungakanani calories kuba ukutya. Kwelinye icala, umntu ngamnye okuchitha kwiinkqubo ngokobugcisa ezinye amandla. Ngokwesiqhelo BMI amandla ukufika na ukusetyenziswa kwamandla, yaye ngenxa yoko umntu ubunzima eqhelekileyo. Amandla kule meko ulinganiswa calories.

Amandla calorie

Zokudla ukuphuhlisa amandla ngenxa ubunzima efanelekileyo esebenzisa ibinzana ezifana kilocalories (kcal). ukutya nganye umxholo wayo osidingayo, oko kukuthi, isixa esithile lweekhalori, ngoko ke into ethile amandla. Umxholo Caloric yokutya osetyenzisiweyo umiselwa mali kunye nemveliso osidingayo ngokwabo. Ukwazi ukusetyenziswa kwamandla uqikelelo ngexesha imidlalo kunye nomsebenzi ngokwasemzimbeni, inani elisondeleyo calories lokuthathwa ekutyeni banako ukulawula umlinganiselo wamandla engenayo kwaye wachitha, ngokwenjenjalo egcina yimilinganiso yomzimba efanelekileyo.

Enye uyakwazi ukubala iqondo ukutyeba yi-BMI kwaye ufumane uzinzo phakathi isivuno kunye nenkcitho kcal, ukwandisa umsebenzi ngokwasemzimbeni okanye anciphise ukutya kwabo zesondlo.

Ngoko isixelela BMI

Ngoku kwexabiso BMI, uza kufumana i Ifomula index ubunzima bomzimba zokubala. It iqulathe ngokwahlula ubunzima yi kwisikweri ukukhula kwabantu.

Isalathisi asikwazi kubizwa ngokuba ngoyena iimpawu ubunzima bomzimba, kodwa kubaluleke ngakumbi kwimpilo ngaphezu ubungqina zobunzima, njengokuba umntu ngamnye yahlukile kwi-siseko wayo, ubunzima baso ixhomekeke kubungakanani amathambo. Ukongeza, le fomyula olubalulekileyo kodwa likhula eziphilayo - abantwana nabafikisayo. Kwiimbaleki okanye abantu ababandakanyekayo abanxibe impahla, ukuba nalo ayamkelekanga. Yinto eyaziwayo ukuba izihlunu yesimathane inzima kakhulu ngaphezu kwamanqatha, lwawamanzi phezulu womdlali kungenzeka ingabonisi iqondo ukutyeba ngu index ubunzima, andingowasemzimbeni, luthi ikwimo entle emzimbeni.

Bonke abanye Ungakhangela imeko yomzimba wakhe, ngokuthi yokubala BMI yakho. Kubalulekile ukwazi ukuba kwandisa umngcipheko wokuhlaselwa zizifo ezahlukahlukeneyo, ngaphezulu umzimba mass index.

Kuxhomekeka izikhombisi iveliswa Ukuhlelwa ukutyeba ngu BMI:

• Low BMI;
• eqhelekileyo BMI;
• ukutyeba;
• ukutyeba.

BMI low

BMI ngaphantsi kwe 18.5 - belula, umzimba ningafumane ezaneleyo izondlo ukusuka ukutya okanye amandla iindleko olukhulu kakhulu. Kwimeko enjalo kuyimfuneko kukuseka ngokupheleleyo kathathu ngemini, ubuncinane, kunye ukudla ukutya phakathi, ukuze umzimba ithuba makasizalise ufakele amandla ayo.

Ukuba izinga ukutyeba ngokusebenzisa ubunzima kunye nokuphakama iwela ngaphakathi 18,5-25, ubunzima ngoko eqhelekileyo ukusuka kwindawo yezonyango lwembono, ngelixa amantombazana mihla afune ukunciphisa kuyo, bekholelwa ukuba amanani zabo neziqu ngokwaneleyo. Xa index ubunzima bomzimba oluqhelekileyo kubaluleke kakhulu ukuba ayigcine kweli nqanaba, ukuba udle, ukuze uphile ngendlela esebenzayo esempilweni.

amavila

BMI ilingana 25-30, ngoko umnini yequmrhu loo utyebile. Asinto yingozi kakhulu kwimpilo, kodwa umthwalo onke amalungu angaphakathi kunye namalungu anda, leyo esongela ezinye iingxaki kuxinzelelo kubanceda seswekile kunye nesifo sentliziyo. Kucacile ukuba ubunzima umzimba kwandisa ngenxa ukungalingani phakathi ukusetyenziswa kwamandla kunye nesiqalo nokufika yayo. Kodwa iimpawu genetic zomntu ngamnye ezahlukeneyo, kwaye umlinganiselo ofanayo calories mntu zingcakacile, omnye ukuzuza ngokukhawuleza ubunzima. Kuyimfuneko ukuba ubunzima ngokukhawuleza kangangoko kunokwenzeka ukuba eqhelekileyo, ukutya okunempilo avuthayo calories ukuba amandla ngaphezulu ukusuka calories ukutya.

Iingozi ukutyeba?

The degree of ukutyeba ka-BMI inika inkcazo kakhulu oluchanileyo imbonakalo kunye nempilo yomntu. Okokuqala, kufuneka uqonde ukuba ukutyeba - isifo yinqobo kuye bonke oonobangela, neendlela zophuhliso, izinto zonyango kunye nonyango. Ukuba kukho iqondo eliphezulu ukutyeba ngu BMI, ngoko, umzimba usengozini. Kuyimfuneko ukuba alahlekelwe ngokukhawuleza ubunzima, ngcono phantsi kweliso likagqirha kunye nutritionist. Elirhoxisa zokutya eziphakamileyo-osidingayo njengesiqhelo ngexesha imfuneko esifanayo ukuba ngcembe, ekubeni kokuba kakhulu ngokukhawuleza ukulahla wayedla extra, linokuluphazamisa kakhulu nethe. Power efunekayo ukuze kwakhiwe ngendlela yokuba ngexesha elinye onke amalungu, kuquka amathambo kunye namalungu kunye nezinye izondlo eziyimfuneko. Kungenjalo, umzimba uqhuba esichengeni buthathaka amandla abo okungenisa kwaye kwandisa umngcipheko zizifo ezahlukahlukeneyo. Kufuneka ukuba unciphise umzimba ngokuguqula ukutya bagqitywe, kodwa hayi ngomgangatho wabo.

Oku akuthethi ukuba ungamshiyi ukutya yesiqhelo - naye ni ntshikilelo kakhulu emzimbeni. Kuyimfuneko ukuba ngokuthe ngcembe ukunciphisa ulwamkelo nokudla-osidingayo, ingakumbi ngamanqatha. Ukutya Low osidingayo-, ingakumbi imifuno nga niphetshethwe ziyifunxe, ngokuthe ngcembe uze umisele ngamanqatha eliphezulu-osidingayo ukutya. Umntu ngamnye kufuneka abe noku isicwangciso ngamnye zokulahla okanye ukuzuza ubunzima. Inani calories ngemihla ukuba aqhumisele kuxhomekeke kwinqanaba lomsebenzi emzimbeni, ngoko ke kubalulekile ukuqinisekisa umgangatho wakho, kuba limisela imfuneko imihla elwe ku kilocalories. Izinga efunekayo nokuncipha ekungabonini ukususela 1200 ukuya 1800 kcal ngosuku. Kufuneka kuphela ukuba balandele ngqo le migaqo kunye nengcebiso, kwaye inzima umntu mihla.

Nto leyo ekhokelela ukuba utyebile?

Izizathu eziphambili ukuze kwakhiwe wayedla kwezingeyonxenye nokutyeba zezona zinto zilandelayo.

1. Ukusela nokudla-osidingayo kwi ekutyeni, ubukhulu becala silambile.
2. Iimpawu nezinga ukutya, utyekelo yemfuza ngayo ukutyeba.
3. Amasiko kunye nemikhwa usapho, kunye isidlo luninzi.
4. Uthintelo umthambo esebenzayo. Ukungathandi ukuzibandakanya kwimidlalo, ezolonwabo kwisixando sokwenziwa.
5. izifo Ezingokuqandusela. Kule meko sithetha ngayo ezidalwe ukuphazamiseka yokucolwa ezikhokelela ukutyeba basoloko ezinxulumene nokuphazamiseka bekhubazekile kunye nezifo yemfuza.
6. iziyobisi hormone, nto leyo enokukhokelela ekubeni ukwanda ngokukhawuleza ubunzima. Emva ubunzima yabo yokuyeka liza emva elidlulileyo.

ntle kubantu amafutha

A okunempilo, yokuphila esebenzayo kufuneka ukuba wonke umntu. Akuyomfuneko ukuba ukudlala imidlalo kutshiswa kilojoules, ngokwaneleyo ukufumana uguqulelo ngokwayo ekusebenziseni kwayo nzima yaye rhoqo ukuze bashiye phantsi isalathisi sakho ubunzima bomzimba. Table of calories yeendleko amandla kunceda.

Oko kwenziwe kuphela, ukwenza isethi yonke imihla olulandelenayo okanye ngokubaleka kusasa, kwaye bhanya kwi qela ntle-nye nonke, nokuba inzuzo ngokuchitha ixesha ekuhlaleni. Bonke ngabanye, okona kubaluleke kakhulu, musa ukunikezela, musa ukuya kwi malunga ubudala, livila isisu, kodwa ukulondoloza impilo kunye nobuhle umzimba wakho elide kangangoko kunokwenzeka, nangona iminyaka.