Kyawawan jadawalin nauyin nauyi na iya taimakawa idan kuna buƙatar bincika cikin sauri da sauƙi idan nauyinku "na al'ada ne." Wannan kayan aikin yana gaya muku yadda ya kamata ku auna gwargwadon tsayinku.
Gano irin nauyin da ya dace da ku dangane da wannan da sauran hanyoyin.
Game da Ingantattun Kayayyaki
Kafin tuntuba teburin Yana da mahimmanci a lura cewa sun ƙunshi bayanan nuni kawai. Kuma, kamar yadda masu ɓatarwa suka nuna, tsayi ba shine kawai abin da ya kamata ya tasiri yayin tantance ƙimar mutum daidai ba.
Dangane da aikinta, kusa da tsayinka zaka sami ma'auni biyu: na farko shi ne mafi qarancin nauyi, yayin da na biyu shi ne matsakaici. Mafi ƙarancin adadi shi ne wanda yawanci ana ɗauka a matsayin abin dubawa ga mutanen da ke da ƙananan fata kuma mafi girma ga waɗanda suke da babban launi. Adadin matsakaiciyar rikitarwa zai kasance matsakaici tsakanin su biyun.
Mafi kyawun ma'aunin ma'auni ga mata
| Tsawo (m) | Matsayi mai kyau (kg) |
|---|---|
| 1.45 | 42.3-55.3 |
| 1.46 | 42.6-55.6 |
| 1.47 | 43-56 |
| 1.48 | 43.3-56.3 |
| 1.49 | 43.6-56.6 |
| 1.50 | 44-58 |
| 1.51 | 45-58.5 |
| 1.52 | 46-59 |
| 1.53 | 46.3-59.3 |
| 1.54 | 46.7-60.7 |
| 1.55 | 47-60 |
| 1.56 | 47.5-63 |
| 1.57 | 48-62 |
| 1.58 | 48.7-62.7 |
| 1.59 | 49.4-63.4 |
| 1.60 | 50-64 |
| 1.61 | 50.5-65 |
| 1.62 | 51-66 |
| 1.63 | 51.7-66.7 |
| 1.64 | 52.4-67.4 |
| 1.65 | 53-68 |
| 1.66 | 54-68.5 |
| 1.67 | 55-69 |
| 1.68 | 55.7-69.7 |
| 1.69 | 56.4-70.3 |
| 1.70 | 57-71 |
| 1.71 | 57.5-72 |
| 1.72 | 58-73 |
| 1.73 | 58.7-74 |
| 1.74 | 59.3-75 |
| 1.75 | 60-76 |
| 1.76 | 61-77 |
| 1.77 | 62-78 |
Tebur mai kyau na maza
| Tsawo (m) | Matsayi mai kyau (kg) |
|---|---|
| 1.55 | 50-63 |
| 1.56 | 50.3-63.3 |
| 1.57 | 52-65 |
| 1.58 | 52.3-65.3 |
| 1.59 | 52.6-65.6 |
| 1.60 | 53-66 |
| 1.61 | 53.5-66.5 |
| 1.62 | 54-68 |
| 1.63 | 54.3-68.3 |
| 1.64 | 54.6-68.6 |
| 1.65 | 56-70 |
| 1.66 | 56.5-71 |
| 1.67 | 57-72 |
| 1.68 | 57.7-72.7 |
| 1.69 | 58.4-73.4 |
| 1.70 | 59-74 |
| 1.71 | 60-75 |
| 1.72 | 61-76 |
| 1.73 | 61.7-76.7 |
| 1.74 | 62.4-77.4 |
| 1.75 | 63-78 |
| 1.76 | 63.5-79 |
| 1.77 | 64-80 |
| 1.78 | 64.7-81 |
| 1.79 | 65.4-82 |
| 1.80 | 66-83 |
| 1.81 | 67-84 |
| 1.82 | 68-85 |
| 1.83 | 68.7-85.7 |
| 1.84 | 69.4-86.4 |
| 1.85 | 70-87 |
| 1.86 | 71-88 |
| 1.87 | 72-89 |
| 1.88 | 72.3-90 |
| 1.89 | 72.7-91 |
| 1.90 | 73-92 |
Sauran hanyoyin don lissafin nauyin nauyi
Siffofin jigogi masu kyau ba shine kawai hanyar da zaku iya amfani dasu ba. BMI, girman kugu da ICA Hakanan zasu iya zama da amfani don ba ku mummunan ra'ayi na nawa ya kamata ku auna. Waɗannan ana ɗauka ingantattun hanyoyi ne fiye da jadawalin ma'auni masu kyau don gano idan kuna da nauyi.
Massididdigar taro na Jiki
Yawancin lokaci ana amfani da ma'aunin ma'aunin jiki (BMI) don kimanta damar yaduwar cututtuka. Don ganowa, ana amfani da dabara mai zuwa: kg / m2. Wato, dole ne ku raba nauyinku cikin kilogram da tsayinku a mitoci murabba'i.
Ana la'akari da kasancewa mai nauyi na al'ada don tsayinka idan sakamakon ya kasance tsakanin 18.5 da 24.9. Tsakanin 25-30 na nufin kin cika nauyi. Muna magana ne game da kiba lokacin da lambar ta fi ta 30. A ƙarshe, BMI ƙasa da 18.5 ba a ɗauke shi da ƙoshin lafiya ba, saboda yana da ƙasa ƙwarai.
Ya kamata a lura cewa, duk da cewa kayan aiki ne masu kyau, BMI ba ma'asumi bane. Akwai lokuta inda zaku iya wuce gona da iri ko raina kitse ɗin jikinku na mutum. Misali, idan ya zo ga mutanen da yawan jijiyoyin jikinsu ke taimakawa zuwa nauyi mafi girma.
Girman kugu
Girman girman kugu wata hanya ce da za a iya la'akari da ita yayin tantance lafiyar ku. Kuma shine cewa kitse na ciki yana da haɗarin haɗarin cututtuka. Ka tashi tsaye ka nade kaset a kusa da kugu (kusa da cibiya). Nawa ne alamar tef? An yi la'akari da cewa ya zama dole a dauki mataki a cikin lamarin lokacin da kugu ta fi 90 cm mata yawa kuma 100 a bangaren maza.
Hakanan ana amfani da wannan ma'aunin don ƙididdigar ƙwanƙolin ƙugu-tsayi (ICA). Don sanin ICA ɗinka dole ne ka raba kewayen ɗinka da tsayinka, duka a santimita An ce akwai haɗarin lafiya lokacin da sakamakon ya fi 0.5. Iyakan ya hau zuwa 0.6 daga shekara 40.
Ba a madaidaicin nauyin ku ba?
Kiba na iya haifar da mummunar matsalar lafiya, ciki har da ciwon suga, hawan jini, cutar hauka, da wasu nau'ikan cutar kansa. Lowaramin nauyi kuma yana haifar da haɗarin lafiya. Ta wannan hanyar, nauyi wani abu ne wanda ya dace don koyaushe a tsare shi.
Yadda ake samun nauyin da ya dace
Hanya guda ɗaya ce kawai don cimma nauyin da ya dace. Kuma abu ne mai sauqi (kodayake sanya shi a aikace sau da yawa yakan kashe shi): ƙone karin adadin kuzari fiye da yadda kuke cinyewa. Za ku isa ga burin ku na nauyi idan kun rage cin abincin kalori na yau da kullun yayin da kuke motsa jiki da yawa.
Shawara gama gari daga likitoci ita ce saita ƙananan manufofi maimakon bin nauyin da ya dace tun daga farko. Sarkar karamar asarar nauyi daya bayan daya ta hanyar yin kananan canje-canje ga salon rayuwar ku, Waɗanne ne za su iya zama na dindindin.
Ku ci sabbin abinci maimakon abincin da aka sarrafa. Tabbatar abincinku ya dogara da 'ya'yan itacen marmari, kayan lambu, kayan lambu, hatsi, da kwayoyi. Kuma ku ciyar aƙalla rabin sa'a a rana kuna motsa jiki.
A gefe guda, ba shi da kyau a cika damuwa da nauyin da ya dace, saboda sau da yawa abu ne mai wahalar cimmawa. Akwai mutane da yawa waɗanda suke cin daidaitaccen abinci da motsa jiki a kai a kai, amma duk da haka ba sa cikin nauyin da ya dace. Kuna iya zama cikin ƙoshin lafiya ba tare da nauyin "cikakke" ba. A kowane hali, kafin yin komai Zai fi kyau a yi alƙawari tare da likitanka don taimaka maka tsara tsari idan yana ganin ya zama dole.