Iitshathi ezinobunzima ezinokuba luncedo ukuba ufuna ukufumana ngokukhawuleza kwaye ngokulula ukuba ubunzima bakho "buqhelekileyo." Esi sixhobo sikuxelela ukuba ungakanani ubunzima obumele ukuba ubususele kubude bakho.
Fumanisa ukuba bungakanani ubunzima bakho ngokwale ndlela kunye nezinye iindlela, ezinje ngesalathiso sobunzima bomzimba (i-BMI) kunye nesalathiso sokuphakama kwesinqe (ICA), kunye nokuba kungenziwa ntoni xa unokufikelela kwisigqibo sokuba ubunzima bakho abukho kuluhlu oluqhelekileyo.
Malunga neetshathi zoBunzima beNdawo
Ngaphambi kokubonisana netafile Kubalulekile ukuba uqaphele ukuba ziqulathe kuphela idatha ebonisa. Kwaye, njengoko abagxeki bayo besitsho, ukuphakama ayisiyiyo kuphela into ekufuneka ichaphazele xa kumiselwa ubunzima bomntu.
Ngokumalunga nokusebenza kwayo, ecaleni kobude bakho uya kufumana ubunzima: obokuqala bobona bunzima buncinci, ngelixa obona buphezulu. Elona nani lincinci lelona liqhele ukuthathwa njengesalathiso sabantu abanebala elincinci kwaye liphezulu kwabo banebala elikhulu. Inani lobunzima obuphakathi liya kuba yindawo ephakathi kwaba babini.
Itshathi yobunzima efanelekileyo yabasetyhini
| Ukuphakama (m) | Ubunzima obufanelekileyo (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 |
Itafile enobunzima efanelekileyo yamadoda
| Ukuphakama (m) | Ubunzima obufanelekileyo (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 |
Ezinye iindlela zokubala ubunzima obufanelekileyo
Iitshathi zobunzima ezifanelekileyo ayisiyiyo kuphela indlela onokuyisebenzisa. I-BMI, ubungakanani besinqe kunye ne-ICA Banokuba luncedo ukukunika umbono ombi wokuba ungakanani ubunzima obufanele ukubulinganisa. Ezi zithathwa njengezindlela ezinokuthenjwa kuneetshathi ezinobunzima zokufumanisa ukuba utyebile.
Ubunzima bomzimba
Isalathiso sobunzima bomzimba (BMI) sihlala sisetyenziselwa ukuvavanya amathuba okuba nezifo. Ukuze ufumane oku, kusetyenziswa le fomyula ilandelayo: kg / m2. Oko kukuthi, kufuneka wahlule ubunzima bakho ngokweekhilogram ngobude bakho kwiimitha eziphindwe kabini.
Uthathelwa ingqalelo njengobunzima obuqhelekileyo bokuphakama kwakho ukuba iziphumo ziphakathi kwe-18.5 kunye ne-24.9. Phakathi kwama-25-30 kuthetha ukuba utyebile. Sithetha ngokutyeba kakhulu xa inani liphezulu kuno-30. Okokugqibela, i-BMI ingaphantsi kwe-18.5 ayithathwa njengempilweni nokuba iphantsi kakhulu.
Kufuneka iqatshelwe into yokuba, nangona sisixhobo esilungileyo, i-BMI nayo ayinakusilela. Kukho iimeko apho unokuzibaxa okanye ungawathobi amanqatha omzimba wakho yomntu. Umzekelo, xa kufikwa kubantu abaxineneyo kwezihlunu banegalelo kubunzima obuphezulu.
Ubungakanani esinqeni
Ukulinganisa ubungakanani besinqe sakho yenye indlela ekufanele ukuba uyiqwalasele xa kuvavanywa impilo yakho. Kwaye kukuba amanqatha esiswini ayanyaniswa nomngcipheko omkhulu wezifo. Yima kwaye usongele itheyiphu yokulinganisa esinqeni sakho (ngaphezulu nje kwesisu sakho). Ixabisa malini itape? Kuqwalaselwa ukuba kubalulekile ukuthatha amanyathelo kulo mbandela xa isinqe sesinqe sikhulu kune-90 cm kwabasetyhini kunye ne-100 kwimeko yamadoda.
Lo mlinganiso ukwasetyenziselwa ukubala isalathiso sokuphakama kwesinqe (ICA). Ukwazi i-ICA yakho kuya kufuneka uwahlule umjikelo wesinqe sakho ngobude bakho, zombini ngeesentimitha. Kuyatshiwo ukuba kukho umngcipheko empilweni xa iziphumo zingaphezulu kwe-0.5. Umda unyuka uye kwi-0.6 emva kweminyaka engama-40.
Hayi kubunzima bakho obufanelekileyo?
Ukutyeba kakhulu kunokubangela iingxaki zempilo, kubandakanya isifo seswekile, uxinzelelo lwegazi, isifo sengqondo esixhalabisayo, kunye nezinye iintlobo zomhlaza. Ubunzima obuphantsi kakhulu bubeka nemingcipheko yezempilo. Ngale ndlela, ubunzima yinto elula ukuba ihlale iphantsi kolawulo.
Ungabufumana njani ubunzima obulungileyo
Inye kuphela indlela yokuphumeza ubunzima obulungileyo. Kwaye ilula kakhulu (nangona ukuyenza rhoqo kuhlala kubiza): utshise iikhalori ezingaphezulu kokutya. Uya kufikelela kwinjongo yakho yobunzima ukuba unciphisa ikhalori yakho yemihla ngemihla njengoko usenza umthambo ngakumbi.
Ingcebiso eqhelekileyo evela koogqirha kukumisela iinjongo ezincinci endaweni yokuleqa ubunzima bakho kwasekuqaleni. Yenza itsheyini lokulahleka kobunzima obuncinci emva komnye ngokwenza utshintsho oluncinci kwindlela ophila ngayo, ezizezona zinokwenzeka ukuba zisisigxina.
Yitya ukutya okutsha endaweni yokutya okwenziweyo. Qinisekisa ukuba ukutya kwakho kusekelwe kwiziqhamo, imifuno, iimbotyi, ukutya okuziinkozo kunye namandongomane. Kwaye uchithe ubuncinci isiqingatha seyure ngosuku uzilolonga.
Kwelinye icala, akulunganga ukutyeba ngaphezulu kobunzima obufanelekileyo, njengoko kuhlala kunzima kakhulu ukufezekisa. Baninzi abantu abatya ukutya okunesondlo kunye nokuzilolonga rhoqo, ukanti abakho kubunzima obulungileyo. Unokuba sempilweni ngaphandle kokuba nobunzima "obugqibeleleyo". Kwimeko nayiphi na into, ngaphambi kokwenza nantoni na kungcono wenze idinga nogqirha wakho akuncede wenze isicwangciso kwimeko apho ebona kufanelekile.