I degree of ukukhuluphala yi BMI. Ifomula kuhlaziywa umzimba mass index

Emazweni amaningi athuthukile isibalo sabantu abakhuluphele ezingaphezu kuka-50%, ngaphezu, inombolo yabo iye kokukhulumela unyaka nonyaka. Ukwandisa ezingeni wenduduzo, ukudla okusheshayo Craze, zingenzi lutho olunyakazisa asebenzayo ngokomzimba emzimbeni kubathinta kabi nokuvumelana isizukulwane samanje.

Izinkinga isisindo okweqile

Ukukhuluphala ngokweqile - lokhu ukucindezeleka owengeziwe emalungeni, imithambo yegazi, isibindi, futhi ngenxa yalokho - isifo senhliziyo, imithambo kanye emithanjeni of the system zemisipha. Ngaphandle kwalokho, kungcono ukuthi ngimubi, ngoba fat ngokweqile uyakwazi ukumosha amahle kakhulu ukubukeka zemvelo, futhi nalo ukuzethemba kanye sengqondo sabanye. Nokho, ukuba mncane ngokweqile, futhi, kwadingeka akukho nombala owodwa futhi kuletha izinkinga zezempilo engengaphansi kwengu ukhuluphele.

Kubalulekile ukunamathela kusho segolide, ukuzizwa enempilo futhi nobudlelwano. Qonda lokhu kusiza BMI - umzimba mass index. Ngaphambi ukucacisa umzimba mass index, kufanele uthole imingcele esiqondile ubude nesisindo.

Kuyini BMI?

Indlela ukucacisa Inkomba mass umzimba? Phela, le nkomba ichaza indlela mass empilweni yomuntu kuvumelana kuyinsakavukela ibalwa. Ukuze sithole degree ukukhuluphala BMI ulula, lokhu kufanele uyenze ezinye izibalo ezilula. Badinga kuphela wokubala we indaba asizayo.

Ifomula ukubala Inkomba umzimba mass simiswe ngalendlela lelandzelako:

• esisindo e amakhilogremu kufanele ihlukaniswe nge ukuphakama ngamamitha yisikwele wenyukela.

Ibaluleke kangakanani ubuhlobo BMI kanye nezempilo

Kubalulekile ukukhumbula ukuthi nokugcina isisindo sabo ngaphakathi ekahle - ke kuyisinyathelo esibalulekile ekufezeni kulondolozwe impilo yabo. Hlukanisa emkhatsini degree of ukukhuluphala omzimba mass index. Uma Inkomba umzimba mass engaphansi kuka evamile, kusho ukuthi kukhona ukuntuleka izakhi, ngakho edingwa umzimba. Lokhu kwandisa nengozi yokuba nesifo endocrine kanye emathunjini Izifo ezihambisana yokuntuleka umsoco umzimba. Isisindo umuntu onjalo ezincane kunokuvamile, mhlawumbe, sisole umzimba lishesha kakhulu, yokudla noma imnyama. Kungenzeka, ibhalansi yamandla kuyaphazamiseka.

Kuyini ibhalansi yamandla? Ungqimba zomzimba womuntu kuncike nenani kilojoule ke uthola ukudla. Ngakolunye uhlangothi, umuntu ngamunye okuchitha izinqubo begazi ezinye amandla. Ngo evamile BMI ukufika amandla energy ukusetshenziswa, futhi ngenxa yalokho umuntu has isisindo evamile. Amandla kuleli cala ulinganiswa kilojoule.

Amandla kanye kilojoule

Izazi zokudla ukuthuthukisa amandla ngoba isisindo ekahle usebenzisa elithi ezifana kilocalories (kcal). ukudla ngasinye siqukethe ikhalori yayo, okungukuthi, ethile kilojoule, ngakho ethile namandla. okuqukethwe caloric ukudla washisa kunqunywa inani kanye nemikhiqizo ikhalori ngokwabo. Ukwazi eseduze kwamandla ngesikhathi ezemidlalo asebenzayo futhi umsebenzi ngokomzimba, okucishe kube kilojoule eyanele kusukela ukudla ungakwazi ukulawula ubungako bamandla angenayo wachitha, kanjalo nokugcina esisindo i ekahle.

Omunye uyakwazi ukubala degree of ukukhuluphala yi BMI and kunzima ukulinganisela phakathi isivuno kanye nezindleko kcal, okwandisa umsebenzi ngokomzimba noma ukunciphisa ekudleni umsoco.

Yini ekutshela BMI

Manje okwaziswa okwengeziwe ngenani BMI, uzothola ifomula kuhlaziywa umzimba mass index. Siqukethe e sokuhlukanisa isisindo ngokuphinda kabili ukukhula komuntu.

Inkomba akakwazi ngokuthi ekahle esisindo isici, kodwa kubaluleke kakhulu empilweni kuka ubufakazi izinsimbi, njengoba umuntu ngamunye uhlukile sisekelo wayo, isisindo sawo incike ubukhulu skeleton. Ngaphezu kwalokho, kule formula asifanele ezikhulayo eziphilayo - izingane nentsha. Ukuze abasubathi noma abantu abathintekayo sawo esiningi, liphinde kungamukeleki. Kuyaziwa ukuthi imisipha kusinda kakhulu ukwedlula amafutha, futhi akhishwa up lo msubathi kungenzeka ingabonisi degree ukukhuluphala omzimba mass index, isesimeni esihle ngokomzimba.

Bonke abanye ungabheka isimo yomzimba wakhe, ngu kuhlaziywa BMI yakho. Kubalulekile ukwazi ukuthi kwandisa ingozi yokuba izifo ezihlukahlukene, ephakeme umzimba mass index.

Kuye izinkomba ikhiqizwa ukukhuluphala ngezigaba by BMI:

• BMI okuphansi;
• BMI evamile;
• ukukhuluphala;
• ukukhuluphala.

BMI ongaphakeme

BMI esingaphansi 18.5 - ezacile, umzimba ongawamukeli ngokwanele izakhi kusuka ukudla noma amandla izindleko usubuzwa kakhulu. Esimweni esinjalo kubalulekile ukusungula umnyuziki kathathu ngosuku, okungenani, kanye Ungadla ukudla phakathi, ukuze umzimba has ithuba ubuyise ulahlekile amandla izinqolobane.

Uma izinga lokukhuluphala ngokweqile ngokusebenzisa isisindo kanye ukuphakama ewela ngaphakathi 18,5-25, isisindo bese evamile kusukela umbono wezokwelapha, kuyilapho amantombazane yanamuhla kungenzeka ukufuna ukunciphisa ke, bekholelwa ukuthi izibalo zabo kuncane ngokwanele. Ngezinye evamile umzimba mass index kubaluleke kakhulu ukuyigcina kulelizinga, ukuze udle futhi ahole yokuphila asebenzayo enempilo.

ukhuluphele

BMI ilingana 25-30 ke umnikazi umzimba okunjalo kuyinto ngokweqile. Akukhona kuyingozi kakhulu empilweni, kodwa umthwalo kwezitho zangaphakathi nezihlanganiso yanda, okuyinto okusongelayo ezinye zezinkinga yokucindezelwa Yakha up sikashukela kanye nesifo senhliziyo. Kusobala ukuthi esisindo kwandisa ngenxa ukungalingani kwamanani kwamandla kanye wo fika. Kodwa izici zofuzo lomuntu ngalinye ihlukile, futhi inani elifanayo kilojoule angaba mncane, kanti enye ngokushesha ikhula ngesisindo. Kuyadingeka ukuba ulethe isisindo ngokushesha ngangokunokwenzeka ukuze evamile, ukudla ukudla okunomsoco nokusha kilojoule angaphezu namandla ephakeme kunaleyo kusukela kilojoule ukudla.

Izingozi ukukhuluphala ngokweqile?

I degree of ukukhuluphala BMI kunikeza incazelo enembile kakhulu ukubukeka nempilo yomuntu. Okokuqala, kufanele siqonde ukuthi ukukhuluphala - isifo eyinqaba kuye nazo zonke izimbangela, izindlela zokuthuthukisa, ukubonakaliswa emitholampilo ukwelashwa. Uma kukhona degree ephakeme ukukhuluphala nge BMI, Ngakho-ke, umzimba usengozini. Kuyadingeka ukuba ngokushesha ulahlekelwe isisindo, kangcono ngaphansi kokuqondisa udokotela okunomsoco. Ukuyekelela of the evamile okune-calorie ngesikhathi esifanayo isidingo kancane kancane, njengoba ngokushesha ukususa Kilos extra, kungaba ngokuphawulekayo iphazamise umzimba. Amandla kuyadingeka ukwakha ngendlela yokuthi ngesikhathi esifanayo zonke izitho, kuhlanganise amathambo namalunga kanye nezinye izakhi ezidingekayo. Kungenjalo, umzimba ugijima ingozi buthaka amandla abo okuzivuselela futhi kwandisa ingozi yokungenwa izifo ezihlukahlukene. Udinga ukuba ulahlekelwe isisindo ngokushintsha inani ukudla washisa, kodwa hhayi izinga yabo.

Lena akuyona ukulahla ukudla evamile - ubuye kakhulukazi emzimbeni. Kuyadingeka ukuba kancane kancane ukunciphisa yokwamukela ukudla okunama-kilojoule amaningi, amafutha ikakhulukazi. ukudla okunama-kilojoule amancane, ikakhulukazi imifino ingagxila izinto eziningi ezinkulu, kancane kancane esikhundleni salo kube nokuthile amanoni okunama-kilojoule amaningi ukudla. umuntu ngamunye kufanele abe naloku uhlelo ngazinye kulahlwa noma ikhula ngesisindo. Isibalo kilojoule nsuku zonke wena bashise incike ezingeni lokuzivivinya, ngakho-ke kubalulekile ukunquma izinga lakho, ngoba inquma sansuku zonke neminye e kilocalories. Izinga edingekayo of kwesisindo kungaba isukela 1200 kuya 1800 kcal ngosuku. Badinga kuphela ubambelele kulezi imithetho neseluleko, futhi kunzima kakhulu indoda yesimanje.

Okuholela ukuthi ukhuluphele?

Izizathu eziyinhloko for kumiswa Kilos esengeziwe kanye nokukhuluphala ngokweqile kuyizimbangela elandelayo.

1. amanani ngokweqile ukudla okunama-kilojoule amaningi ekudleni, ikakhulukazi carbohydrate.
2. Izici yesimo senhliziyo futhi umzimba, ukuthambekela zofuzo ngase ukukhuluphala.
3. Amasiko nemikhuba umndeni, ephelezelwa idili luningi.
4. Okuvumelekile umsebenzi asebenzayo. Ukwenqena sihlanganyele emidlalweni, ukuzilibazisa yekwentiwa.
5. izifo ze-endocrine. Kulokhu sikhuluma endocrine ukuphazamiseka umzimba eziholela lokukhuluphala ngokuvamile ezihambisana iziyaluyalu azalwa naso futhi nezifo ngenxa yezakhi zofuzo.
6. izidakamizwa kwama-hormone, okungase kuholele ekubeni uthunyelelwe ukukhuphuka ezinkulu isisindo. Ngemva ehoxile isisindo ngokuvamile uza emuva esikhathini esidlule.

yokuvalelisa amadoda amafutha

A, yokuphila asebenzayo enempilo idinga wonke umuntu. Akunjalo ngempela ukudlala imidlalo wokushisa kilojoule, ngokwanele ukuthola inguqulo siqu umsebenzi walo umthwalo futhi kube njalo ukuwasusa ecoca umzimba mass yakho Inkomba. Ithebula kilojoule izindleko amandla kungasiza.

Kungaba isilandelwa kuphela, enza isethi nsuku zonke umzimba noma ukugijima ekuseni, futhi angabhukelwa ngesikhathi iqembu kahle ukucabangela omunye umbono, futhi kuzuze kokuchitha isikhathi emphakathini. Zonke ngamunye, okubaluleke kakhulu, ungayeki, ungahambi ku ngobudala, ubuvila, isisu, kodwa ukuze sigcine impilo nobuhle umzimba wakho isikhathi eside ngangokunokwenzeka, naphezu kweminyaka.