Yakanaka uremu matafura

Kuyera muchina

Yakanaka uremu machati inogona kubatsira kana iwe uchida kutsvaga nekukurumidza uye nyore kana huremu hwako "hwakajairika." Ichi chishandiso chinokuudza iwe kuti unorema zvakadii zvichienderana nehurefu hwako.

Tsvaga kuti chii chako chakaringana uremu zvinoenderana neizvi nedzimwe nzira, senge body mass index (BMI) uye chiuno-kureba index (ICA), pamwe nezvingaitwe kana ukasvika pamhedziso yekuti huremu hwako hausi mukati meyakajairika renji.

Nezve Yakanaka Kurema Chati

Muviri wechikadzi

Usati wabvunza tafura Izvo zvakakosha kuti uzive kuti ivo vanongova neinoratidza dhata. Uye, sekureva kwevanozvidza, kureba handicho chega chinhu chinofanirwa kukanganisa kana uchisarudza huremu hwemunhu.

Nezve mashandiro ayo, padyo nehurefu hwako iwe unowana maviri masimbi: yekutanga ihwo huremu hushoma, nepo hwechipiri huri hwepamusoro. Chiumbwa chidiki pane icho chinowanzo kutorwa sereferenzi kune vanhu vane ganda diki uye rakakwirira kune avo vane ganda rakakura. Chiyero chemavara epakati chingave chepakati pakati pevaviri.

Yakanaka uremu chati yevakadzi

Kureba (m) Kurema kwakanaka (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

Tafura inorema yevarume

Kureba (m) Kurema kwakanaka (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

Dzimwe nzira dzekuverenga dzakaringana huremu

Yakanaka uremu machati haisi iyo chete nzira yaunogona kushandisa. BMI, saizi size uye ICA Izvo zvinogona zvakare kubatsira kukupa iwe wakashata pfungwa yekuti yakawanda sei yaunofanira kuyera. Idzi dzinoonekwa sedzinovimbika nzira kupfuura dzakaringana huremu machati ekuziva kana iwe uri wakanyanya kufuta.

Muviri mashoma index

Mukadzi muviri

Iyo body mass index (BMI) inowanzo shandiswa kuongorora mikana yekukura kwezvirwere. Kuti uzive, fomula inotevera inoshandiswa: kg / m2. Ndokunge, iwe unofanirwa kuganhura huremu hwako mumakirogiramu nehurefu hwako mumamita akaenzana.

Iwe unofungidzirwa kunge uri pahuremu hwakajairika hwehurefu hwako kana mhedzisiro iri pakati pe18.5 ne24.9. Pakati pe25-30 zvinoreva kuti wakanyanya kufuta. Kune kutaura kwekufutisa kana huwandu hwakwira kupfuura makumi matatu. Chekupedzisira, BMI iri pasi pe30 haifungidzirwe sehutano nekuti yakanyanya kuderera.

Izvo zvinofanirwa kucherechedzwa kuti, kunyangwe ichive chishandiso chakanaka, iyo BMI haina kukanganisa kana. Pane zviitiko apo iwe unogona kuwedzeredza kana kurerutsa muviri wako mafuta yemunhu. Semuenzaniso, kana zvasvika kune vanhu vane huremo hwemhasuru hunopa kune huremu hwepamusoro.

Kukura kwechiuno

Dumbu rakazvimba

Kuyera chiuno chako saizi ndiyo imwe nzira yakakodzera kutariswa kana uchiongorora hutano hwako. Uye ndeyekuti mafuta emimba akabatanidzwa nenjodzi huru yezvirwere. Simuka uputire tepi yekuyeresa muchiuno chako (pamusoro peguvhu chete). Tepi inoratidza zvakadii? Izvo zvinofungidzirwa kuti zvakakosha kutora matanho pane iyo nyaya kana chiuno chechiuno chakakura kupfuura masendimita makumi mapfumbamwe muvakadzi uye zana mune varume.

Ichi chiyero chinoshandiswa zvakare kuverenga chiuno-kureba index (ICA). Kuti uzive ICA yako unofanirwa kuganhura denderedzwa yechiuno chako nekureba kwako, ese ari masendimita. Zvinonzi pane njodzi yehutano kana mhedzisiro yacho iri pamusoro pe0.5. Muganhu unokwira kusvika ku0.6 kubva pamakore makumi mana ekuberekwa.

Kwete pahuremu hwako hwakanaka?

Chiratidzo chengozi

Kufutisa kunogona kukonzera matambudziko akakomba ehutano, kusanganisira chirwere cheshuga, BP, kushaya pfungwa, uye mamwe marudzi ekenza. Kunyanya kudzika huremu zvakare kunounza njodzi dzehutano. Nenzira iyi, huremu icho chinhu chiri nyore kuti ugare uchidzora.

Maitiro ekuwana huremu hwakakodzera

Pane imwe chete nzira yekuwana yakaenzana huremu. Uye zviri nyore kwazvo (kunyangwe kuzviisa mukuita kazhinji kunodhura): kupisa macalorie kupfuura aunodya. Iwe unozosvika kune yako huremu chinangwa kana iwe ukadzora yako yezuva nezuva koriori yaunodya paunenge uchirovedza zvimwe

Zano rakajairika kubva kuna vanachiremba nderekuisa zvibodzwa zvidiki pane kudzingirira huremu hwako kubva pakutanga. Cheni imwe diki yekuremerwa uremu mushure meimwe nekuita shanduko diki kune ako mararamiro, ayo ari iwo angangoita ekugara zvachose.

Mukadzi achiita kumhanya

Idya chikafu chitsva pane chikafu chakagadziriswa. Ita shuwa kuti chikafu chako chakavakirwa pamichero, miriwo, nyemba, zviyo zvese, uye nzungu. Uye pedza kanenge hafu yeawa pazuva uchiekisesaiza.

Kune rimwe divi, hazvina kunaka kutarisa pamusoro pehuremu hwakafanira sezvo kazhinji zvichinetsa kuwana. Kune vanhu vazhinji vanodya kudya kwakaringana uye kurovedza muviri nguva dzose, uye zvakadaro havasi mukati mehuremu hwakakodzera. Unogona kuve mutano usina huremu "hwakakwana". Chero zvazvingaitika, usati waita chero chinhu zvakanaka kuita musangano nachiremba wako kuti akubatsire kugadzira chirongwa kana aona zvakakodzera.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
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