Ukuqonda 'ubunzima obuqhelekileyo': Ngaba i-65 kg ikulungele wena?
Owu, molo apho! Makhe singene kwisihloko esinzima sokuba i-65 kg ithathwa njengobunzima obuqhelekileyo. Khawube nalo mfanekiso-ngqondweni: ukwenza isigqibo sokuba ubunzima bakho buqhelekile kufana nokukhetha isinxibo esifanelekileyo kwisiganeko esikhethekileyo – yonke into imalunga nokufumana okulingana ngokugqibeleleyo!
Ngoku, makhe sichaze imfihlelo 'Yobunzima obuQhelekileyo' kwaye sibone ukuba i-65 kg ikufikele kusini na:
Kulungile, bhinqa! Sehla ngendlela yolwazi ngoku. Ke, ngokwe-ICMR-National Institute of Nutrition (NIN), bayiphucule imigangatho yabo yabantu abadala baseIndiya abafanelekileyo ukuya kwi-65 kg yamadoda kunye ne-55 kg yabasetyhini abaneminyaka eyi-19-39. Bamba womile! Ngaphambili, yayiyi-60 kg kunye ne-50 kg ngokulandelanayo, evakalelwa njengeminyaka eyadlulayo.
Masithethe nge-BMI ngoku – elo nani lomlingo lithatyathwe kubunzima bakho kunye nomlinganiselo wobude elityhila ukuba angakanani amafutha omzimba onawo. Ukuba iBMI yakho ichukumisa okanye ingaphezulu kwama-30, wamkelekile kwiqela lokutyeba; ngoxa ukufunda abangaphezu kwama-40 kukumemela kummandla otyebe kakhulu. Ewe!
Ke ithini ingxaki yobunzima bezinye iinkunzi? Ewe, nasi isikhokelo esiluncedo esekwe kubude:
- Kumntu olinganisa malunga ne-168 cm: Uluhlu olujoliswe kuyo luhamba phakathi kwe-58-72 kg.
- Ukuhamba ngenqanawa kwi-170 cm ubude? Kufanele ukuba unobunzima obuphakathi kwe 59-74 kg.
Ngaba uziva ungaqinisekanga ngendawo omi kuyo? Musani ukoyika! Bala ngokulula i-BMI yakho ngokwahlula ubunzima bakho ngeekhilogram ngesikwere sobude bakho kwiimitha.
Kodwa, heyi, ngaphambi kokuba singene kuzo naziphi na izicwangciso zokutya eziqatha okanye sibethe igiya ephezulu kwindawo yokuzivocavoca, khumbula: ukuphulukana namafutha esisu kuneempawu ezifihlakeleyo ezingaphaya kwamanani esikalini. Ukusuka ekuziveni ungalambanga ukuya ekuphawuleni iimpahla ezihambelana ngokwahlukileyo okanye nokubona inkcazo yezihlunu - ezi ziimpawu ezibonisa impumelelo kuhambo lwakho lwezempilo!
Ngaphaya koko, ukunciphisa amanqatha esisu esinenkani luhlobo lobugcisa olunobuchule obuneengcebiso ezinjengokutya ukutya okunefayibha enyibilikayo, ukunciphisa umva kwiikhabhu ezisulungekileyo, kunye nokuluka umthambo we-aerobic kwindlela yakho.
Hey ke mfundi mfundi-wakhe wazibuza ukuba kutheni amadoda ebonakala echama ngakumbi xa ekhupha ezoponti? Ewe, konke malunga nokungafani kobunzima bezihlunu ezichaphazela amazinga okuncipha kobunzima. Amadoda anokufumana ukulahleka kwamafutha ngokukhawuleza ekuqaleni okubangela ukwanda kokuchama-enye nje yezo zenzo zomzimba ezinomdla xa zinciphisa!
Bamba nkqi njengoko sisombulula iziqwengana ezilumkileyo ezikulindele kula macandelo alandelayo. Ngaba ukulungele ukufumana izityhilelo ezinomdla ezizayo? Hlala ujikeleze ukuze ubatyhile bonke ...
Indlela yokumisela uluhlu lobunzima obuphilileyo boBubude bakho
Ukuchonga uluhlu oluphilileyo lobunzima bobude bakho, unokubhekisela kwitshathi efanelekileyo yobude bobunzima kubantu abadala. Le tshati inikezela ngoluhlu lobunzima obucetyiswayo ngokusekelwe kubude obahlukeneyo. Umzekelo, umntu onobude obuziimitha ezi-5 kunye nee-intshi ezili-9 ubude kufuneka abe nobunzima obuphakathi kwe-128-162 yeeponti. Ngokufanayo, umntu onobude obuziimitha ezi-6 kufuneka ajolise ukuba abe phakathi kwe-140-177 yeepounds zobunzima obunempilo. Ngokuthelekisa ubude bakho kuluhlu lobunzima obuhambelanayo kwitshathi, unokufumana umbono oqhelekileyo wokuba umi phi ngokobunzima obusempilweni.
Ngoku, makhe sithethe ukuba i-65 kg inzima kumfazi. Ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC), umfazi onama-intshi angama-65 ubude uya kuwela ngaphakathi kwinqanaba eliqhelekileyo le-BMI ukuba wayenobunzima phakathi kwe-111-150 pounds (50-68 kg). Nangona kunjalo, kubalulekile ukuqwalasela izinto ezifana nokumila komzimba kunye nokwakheka njengoko abafazi behluka kule miba. Ke ngoko, ngelixa i-CDC ibonelela ngezikhokelo ngokubanzi, ukungafani komntu ngamnye kudlala indima ebalulekileyo ekumiseleni ubunzima obufanelekileyo kumntu ngamnye.
Ukubona ukuba ubunzima bakho bangoku bungqamana nobude bakho ngokufanelekileyo, ungabala iSalathiso soMasa woMzimba wakho (BMI) usebenzisa isixhobo sokubala se-BMI yabantu abadala. I-BMI yakho ityhila ukuba ubunzima bakho buyalingana na nobude bakho kwaye ibonisa ukuba unobunzima obungaphantsi kobunzima obuqhelekileyo, ubunzima obuqhelekileyo, ukuba utyebe kakhulu okanye utyebe kakhulu. Ungasebenzisa itshathi yesalathiso enxibelelanisa iindidi ezahlukeneyo ze-BMI ezinobude obuthile kunye neentsimbi ukuze uqonde apho uwela khona kwisikali ngokuchanekileyo.
Khumbula ukuba ngelixa ezi tshathi zinika isikhokelo esixabisekileyo ekugcineni ubunzima obunempilo obusekwe kubude bakho, ziyinxalenye nje enye yepuzzle xa kufikwa kwimpilo kunye nokomelela. Izinto ezifana nepesenti yobunzima bezihlunu, ukuhanjiswa kwamafutha omzimba, kunye neenjongo zempilo yobuqu kufuneka ziqwalaselwe xa kuvavanywa ukuba yintoni na eyenza ubunzima obusempilweni ngokukodwa kuwe.
Ngoko kwixesha elizayo xa uzibuza malunga noluhlu olungcono lobunzima bobude bakho obukhethekileyo okanye ukukhathazeka malunga neepounds ezongezelelweyo kwisikali-thatha umoya! Qhagamshelana nezi zikhokelo ziluncedo njengamahlakani kuhambo lwakho olusingise ekuphumezeni lo mfanekiso ulungeleleneyo phakathi kwempilo kunye nolonwabo
Zithini Iingcali malunga nobunzima bomzimba kunye neMpilo
Ngaba i-65 kg ilungile kuwe? Ewe, oko kuxhomekeke kubude bakho! Ukuba uphakathi kwe-1.64m (5′5′′) kunye ne-1.9m (6′4′′), ubunzima be-65 kg bukubeka kuluhlu olunempilo lwe-BMI lwe-24 ukuya kwi-18, iyenza ibe yeyona nto ilungileyo xa uwela phakathi kwe-1.71m ( 5'8″) kunye ne-1.76m (5'10”) ene-BMI yama-21–22. Uninzi lwamadoda amadala angaphakathi kolu luhlu lobude, ngoko ke amathuba okuba ukwindawo yobunzima obusempilweni ngezibalo zakho zangoku.
Kwabo banomdla malunga nobona bunzima bomntu osempilweni, iikhatyhuleyitha zobunzima besintu zicebisa ubunzima obufanelekileyo obusekwe kubude kusetyenziswa iifomula ezithile. Amadoda kufuneka ajolise malunga ne-50 kg kunye ne-1.9 kg eyongezelelweyo kwi-intshi nganye ngaphezu kwe-5 yeenyawo, ngelixa abafazi bejolise malunga ne-49 kg kunye ne-1.7 kg eyongezelelweyo nge-intshi nganye ngaphezu komda wobude obufanayo.
Ngoku, yintoni kanye kanye eyenza umgangatho wobunzima bomzimba obunempilo? I-Body Mass Index (BMI) ingundoqo apha: ukuwela ngaphantsi kwe-BMI ye-18.5 kuthetha ukuba ungaphantsi kobunzima bomzimba wakho, ngelixa uluhlu lwe-BMI ukusuka kwi-18.5 ukuya kwi-24.9 lubonisa ukuba ukuluhlu lwe-Healthy Weight-indawo emnandi kubantu abaninzi abajolise kuyo. ngeyona mpilo iphezulu.
ECanada, imigangatho yezempilo ichaza iindidi zobunzima bomzimba ngokusekelwe kuluhlu lwe-BMI ukuvavanya umngcipheko wokuphuhlisa imiba yezempilo: Ubunzima obuqhelekileyo buwela phakathi kwamaxabiso e-BMI ye-18.5-24.9, ebonisa umngcipheko omncinci; Ubunzima obugqithisileyo ukusuka kumaxabiso e-BMI angama-25-29.9 kunye nemingcipheko eyongeziweyo; Ukutyeba kuKlasi I no-II ukusuka kumaxabiso e-BMI ka-30-343539 ngokulandelelana—nganye ibonisa imingcipheko ephezulu ukuya kwephezulu kakhulu ngokulandelelanayo.
Ngoko ke khumbula—ubunzima bakho obufanelekileyo abukho nje malunga nokungena kwezo jini zindala okanye ukubonisa isipili sakho; imalunga nokubeka phambili impilo yakho iyonke kunye nokuphila kakuhle ngokukhetha indlela yokuphila ebuthathaka kunye nezigqibo ezinolwazi xa kufikwa ekulawuleni ubunzima bakho ✨
Bobuphi ubunzima obufanelekileyo bomntu oyindoda omdala waseIndiya ngokwe-ICMR-NIN?
Ubunzima obufanelekileyo bomntu omdala waseNdiya ngokwe-ICMR-NIN yi-65 kg.
Ndingazifumanisa njani ukuba ndityebe ngokugqithisileyo usebenzisa i-BMI?
Unokubona ukuba utyebe ngokugqithisileyo ngokubala i-BMI yakho, obubunzima bakho ngeekhilogram obahlulwe ngobude bakho ngeemitha eziphindwe kabini. I-BMI ye-30 okanye ngaphezulu ibonisa ukutyeba kakhulu, ngelixa i-BMI ye-40 okanye ngaphezulu ibonisa ukutyeba kakhulu.
Luluphi uluhlu lobunzima obunempilo bendoda esekelwe kubude?
Kumadoda, uluhlu olunempilo olusekwe kubude bunokwahluka. Umzekelo, indoda enobude obuyi-168 cm kufuneka ibe nobunzima obuphakathi kwama-58-72 kg.
Ngaba i-61 kg ithathwa njengobunzima obuhle?
Ingaba i-61 kg inobunzima obuhle buxhomekeke kwizinto ezahlukeneyo, kuquka ukuphakama. Ngokutsho kwetshathi yobunzima, kumntu onobude be-168 cm, ubunzima obuphakathi kwe-56-71 kg bucatshangelwa phakathi koluhlu oluphilileyo.