Amashadi wesisindo afanele angasiza uma udinga ukuthola ngokushesha futhi kalula uma isisindo sakho "sijwayelekile." Leli thuluzi likutshela ukuthi kufanele ulinganise kangakanani ngokuya ngobude bakho.
Thola ukuthi siyini isisindo sakho esifanele ngokusho kwalesi nezinye izindlela, njenge-body mass index (BMI) kanye ne-waist-height index (ICA), nokuthi yini engenziwa uma kwenzeka ufika esiphethweni sokuthi isisindo sakho asikho ebangeni elijwayelekile.
Mayelana namashadi wesisindo afanelekile
Ngaphambi kokubonisana netafula Kubalulekile ukuqaphela ukuthi aqukethe kuphela imininingwane ekhomba. Futhi, njengoba abaphikisi bayo besho, ukuphakama akuyona ukuphela kwento okufanele ibe nomthelela lapho kunqunywa isisindo esifanele somuntu.
Mayelana nokusebenza kwayo, eduze kokuphakama kwakho uzothola izinsimbi ezimbili: esokuqala isisindo esincane, kanti esesibili yisilinganiselo. Isibalo esincane kunaleso esivame ukuthathwa njengesethenjwa sabantu abanebala elincane futhi esiphakeme kakhulu kulabo abanebala elikhulu. Isibalo sobuso obuphakathi sizoba maphakathi nendawo phakathi kwalaba bobabili.
Ishadi lesisindo elihle labesifazane
| Ukuphakama (m) | Isisindo esihle (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 |
Itafula lesisindo elihle lamadoda
| Ukuphakama (m) | Isisindo esihle (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 izindlela zokubala isisindo esifanele
Amashadi wesisindo afanele akuyona ukuphela kwendlela ongayisebenzisa. BMI, usayizi okhalweni kanye ICA Zingaba wusizo futhi ukukunikeza umbono onzima wokuthi kufanele ulinganise kangakanani. Lezi zibhekwa njengezindlela ezinokwethenjelwa kakhulu kunamashadi wesisindo afanele wokuthola ukuthi ukhuluphele ngokweqile yini.
Inkomba yesisindo somzimba
Inkomba yomzimba (BMI) ivame ukusetshenziselwa ukuhlola amathuba okuba nezifo. Ukuthola, kusetshenziswa ifomula elandelayo: kg / m2. Lokho wukuthi, kufanele uhlukanise isisindo sakho ngamakhilogremu ngokuphakama kwakho ngamamitha ayisikwele.
Ubhekwa njengesisindo esijwayelekile sokuphakama kwakho uma umphumela uphakathi kuka-18.5 no-24.9. Phakathi kuka-25-30 kusho ukuthi ukhuluphele ngokweqile. Sikhuluma ngokukhuluphala lapho isibalo singaphezulu kuka-30. Ekugcineni, i-BMI engaphansi kuka-18.5 nayo ayibhekwa njengephilile, njengoba iphansi kakhulu.
Kumele kuqashelwe ukuthi, yize iyithuluzi elihle, i-BMI nayo ayinaphutha. Kunezimo lapho ungangeqa khona noma wehlise amafutha omzimba wakho komuntu. Isibonelo, uma kukhulunywa ngabantu abanesisindo sabo semisipha esinikela kwisisindo esikhulu.
Usayizi wesinqe
Ukukala usayizi wokhalo lwakho kungenye indlela okufanele uyicabangele lapho uhlola impilo yakho. Futhi ukuthi amafutha esiswini ahlotshaniswa nengozi enkulu yezifo. Sukuma ugoqe itheyiphu yokulinganisa okhalweni lwakho (ngenhla nje kwenkaba). Ngabe itheyiphu imaka malini? Kucatshangwa ukuthi kuyadingeka ukuthatha izinyathelo ngalolu daba lapho ubukhulu bokhalo bungaphezu kwama-90 cm kwabesifazane no-100 uma kungamadoda.
Lesi silinganiso sisetshenziselwa ukubala inkomba yokuphakama okhalweni (ICA). Ukuze wazi i-ICA yakho kufanele uhlukanise ububanzi bokhalo lwakho ngobude bakho, womabili ngamasentimitha. Kuthiwa kunengozi yezempilo lapho umphumela ungaphezu kuka-0.5. Umkhawulo ukhuphukela ku-0.6 usuka eminyakeni engama-40 ubudala.
Hhayi ngesisindo sakho esifanele?
Ukukhuluphala ngokweqile kungadala izinkinga ezinkulu zempilo, kubandakanya isifo sikashukela, umfutho wegazi ophakeme, ukuwohloka komqondo, nezinye izinhlobo zomdlavuza. Isisindo esiphansi kakhulu sibeka nezingozi empilweni. Ngale ndlela, isisindo siyinto elula ukuthi uhlale ulawulwa.
Ungasithola kanjani isisindo esifanele
Kunendlela eyodwa kuphela yokufeza isisindo esifanele. Futhi kulula kakhulu (yize ukukusebenzisa njalo kubiza): shisa ama-calories amaningi kunalawo owadlayo. Uzofinyelela umgomo wakho wesisindo uma unciphisa ukudla kwakho kwansuku zonke kwekhalori njengoba uzivocavoca kakhulu.
Iseluleko esivamile esivela kodokotela ukusetha imigomo emincane esikhundleni sokujaha isisindo sakho esikahle zisuka. Cindezela ukwehla kwesisindo esincane ngemuva kwesinye ngokwenza izinguquko ezincane kwindlela yakho yokuphila, okuyizinto ezinamathuba amaningi okuthi zihlale unomphela.
Yidla ukudla okusha kunokudla okucutshunguliwe. Qiniseka ukuthi indlela odla ngayo isuselwa kwizithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele namantongomane. Futhi usebenzise okungenani isigamu sehora ngosuku uzivocavoca umzimba.
Ngakolunye uhlangothi, akukuhle ukukhathazeka ngokweqile ngesisindo esifanele njengoba kuvame ukuba nzima kakhulu ukukufeza. Kunabantu abaningi abadla ukudla okunomsoco nokuzivocavoca umzimba njalo, kepha nokho abekho esisindweni esifanele. Ungaba nempilo ngaphandle kokuba nesisindo "esiphelele". Kunoma ikuphi, ngaphambi kokwenza noma yini kungcono ukwenza i-aphoyintimenti nodokotela wakho ukukusiza udwebe uhlelo uma kwenzeka ebona kunesidingo.