Inkomba yomzimba womzimba

Lo mbhalo uxoxa:

  • Inkomba yomzimba yakudala
  • Izinkomba zokuncika kwenkomba yomzimba onenkinga yokudla
  • Amaphutha angenzeka ezilinganisweni zenkomba yomzimba
  • Izici ezingeziwe zobungozi bezempilo (i-cholesterol ephezulu) ebikezelwe ngamanani ezinkomba zomzimba
  • Izici zobungozi bezempilo ezingahlobene nenkomba yomzimba
  • Ukuhlolwa kokuqala kwesidingo sokuncipha ngesisindo somzimba

Inkomba yomzimba yakudala

Inkomba yomzimba womzimba - inkomba evame kakhulu yesilinganiso sokuphakama nesisindo somuntu. Ngokokuqala ngqa, le nkomba yaphakanyiswa maphakathi nekhulu le-19 ngu-Adolphe Quetelet (eBelgium) ukufakazela ukuhlukaniswa kwezinhlobo zomzimba ezizimele ngokohlanga lomuntu. Manje ngalesi sikhombisi kuye kwasungulwa ubuhlobo obusondelene nezifo eziningi eziyingozi empilweni (kubandakanya umdlavuza, ukushaywa unhlangothi, isifo senhliziyo, i-cholesterol ephezulu noma ezinye izifo ze-lipid metabolism, njll.).

Isikimu sokubala inkomba yomzimba yakudala: isisindo somuntu ngamakhilogremu sihlukaniswe yisikwele sokuphakama kwakhe ngamamitha - lolu hlelo alunikezi isilinganiso esifanele sabasubathi nasebekhulile. Iyunithi yokukala - kg / m2.

Ngokuya ngenani eliyindilinga, kuphethwa ngokuthi kunezinkinga zokudla okunempilo.

Izinkomba zokuncika kwenkomba yomzimba onenkinga yokudla

Njengamanje, kwamukelwa ngokujwayelekile ukuthi ukwahlukaniswa okulandelayo kwezinkinga zokudla okunempilo kusekelwe kumanani abaliwe enkomba yomzimba. Inkomba yomzimba wakudala iyabhekwa.

Inani le-BMI Izinkinga Zomsoco
ukuze 15Ukusilela okukhulu kwesisindo (i-anorexia engenzeka)
kusuka ku-15 kuya ku-18,5Isisindo somzimba asanele
kusuka ku-18,5 kuya ku-25 (27)Isisindo somzimba esijwayelekile
kusuka ku-25 (27) kuya ku-30Isisindo somzimba ngaphezu kwesijwayelekile
kusuka ku-30 kuya ku-35Isidudla sokuqala
kusuka ku-35 kuya ku-40Isidudla sesibili
ngaphezulu kwe-40Ukukhuluphala kwezinga lesithathu

Amanani akuma-parentheses ahlukile kulawo amukelwa njengamanje futhi asuselwa ocwaningweni lwakamuva lokudla okunempilo. Ukubuka okujwayelekile: amanani we-BMI angaphandle angama-18,5 - 25 kg / mXNUMX2 inani elihlobene lezifo eziyingozi landa kakhulu uma liqhathaniswa namanani angomakhelwane. Kepha ukwanda kwesisindo somzimba kumanani we-25 - 27 kg / m2 kuholela ekwandeni kwesikhathi sokuphila, uma kuqhathaniswa nabantu abanesisindo esijwayelekile (ngokohlelo lokubala inkomba yomzimba yakudala). Ngamanye amagama, umkhawulo ophezulu wenkomba yomzimba ejwayelekile (yamadoda) wenyuka ngamaphesenti ayi-8 ngokuhlobene nokwamukelwa ngokujwayelekile.

Amaphutha angenzeka ezilinganisweni zenkomba yomzimba

Yize inkomba yomzimba iyinkomba ethembekile yokuthambekela kwezifo eziningi (uphawu olucacile lwesifo ku-dietetics), le nkomba ayinikezi imiphumela efanele ngaso sonke isikhathi.

Kunamaqembu okungenani amabili abantu inkomba yomzimba wabo enganikezi imiphumela efanele ngaso sonke isikhathi (izindlela ezengeziwe zokuhlola ziyadingeka ukukala imetabolism eyisisekelo)

  • Abasubathi Abaqeqeshiwe - Isilinganiso semisipha nezicubu ze-adipose siyaphazamiseka ngokuqeqeshwa okuqondisiwe.
  • Abantu asebekhulile (ubudala obudala, kukhula iphutha lokulinganisa) - kusuka eminyakeni engama-40 ubudala, isisindo semisipha sincipha ngokwesilinganiso esingu-5-7% njalo eminyakeni eyishumi ngokuya ngobukhulu bayo eminyakeni engama-10-25 (ngokufanele, izicubu ze-adipose ziyakhula ).

Izici ezingeziwe zobungozi bezempilo (i-cholesterol ephezulu) ebikezelwe ngamanani ezinkomba zomzimba

Ngaphezu kobukhona bezinga elithile lokukhuluphala, lezi zinto ezilandelayo ziyingozi empilweni (kufaka phakathi amanani we-25-27 kg / m2 Classic inkomba yomzimba womzimba).

  • Umfutho wegazi ophakeme (umfutho wegazi ophezulu).
  • I-LDL ephakeme (i-Lipoprotein Low Density) cholesterol - isisekelo sokuvalwa kwemithambo ngamacwecwe e-atherosclerotic - "cholesterol embi".
  • I-cholesterol ye-HDL engezansi (Lipoprotein High Density - high density lipoprotein - "cholesterol enhle").
  • Ukwanda kwama-triglycerides (amafutha angathathi hlangothi) - awodwa, awahlotshaniswa nesifo senhliziyo. Kepha amandla abo aphezulu i-cholesterol ephezulu ye-LDL futhi ukwehlisa i-cholesterol ye-HDL… Futhi amazinga aphezulu e-triglyceride angumphumela oqondile wokungasebenzi ngokwanele komzimba (noma ukukhuluphala ngokweqile).
  • Ushukela wegazi ophakeme (ubangela ukwanda kwama-triglycerides futhi, ngenxa yalokho, ukwehla kwe-cholesterol ye-HDL nokwanda kwe-cholesterol ye-LDL).
  • Izinga eliphansi lokuzivocavoca umzimba (iqembu lokuqala nelesibili lochwepheshe ngokuya ngokomzimba) - kubangela ukwanda okusheshayo kwama-triglycerides, bese cholesterol ephansi I-HDL nokwanda kwe-cholesterol ye-LDL.
  • Ushukela wegazi ophakeme (ubangela ukuthi i-triglycerides ikhuphuke).
  • Ukubhema (ngokuvamile, ukubhema kubangela ukuncipha kwesigaba semithambo, esandisa imiphumela ye-cholesterol ephezulu ye-LDL nokunciphisa i-cholesterol ye-HDL). Kumele kuqashelwe ukuthi kungakapheli imizuzu engu-5-10 (kuya ngohlobo lukagwayi) ngemuva kogwayi obhemayo, imikhumbi iyakhula, futhi iqhubeke ngokuncipha kakhulu, ngokuya ngezinga elijwayelekile.

Izici zobungozi bezempilo ezingahlobene nenkomba yomzimba

Izici ezingezansi azihlobene ngqo nenkomba yomzimba, kepha zithinta ngokungaqondile (ngokwesibonelo, uhlobo lomzimba lunqunywa ngokofuzo futhi alunakulungiswa).

  • Kuke kwaba nezimo zesifo senhliziyo emndenini wakho.
  • Kwabesifazane, umkhawulo wokhalo ungaphezu kwama-89 cm.
  • Kwabesilisa, umkhawulo wokhalo ungaphezu kuka-102 cm.

Ukuhlolwa kokuqala kwesidingo sokuncipha ngesisindo somzimba

Isidingo sokunciphisa isisindo asingabazeki kubantu abanenkomba yomzimba ebalwa kusibali sokubala sokukhetha ukunciphisa ukudla:

  • likhulu noma lilingana no-30 kg / m2.
  • kusuka ku-27-30 kg / m2 phambi kwezinto ezimbili noma ngaphezulu ezingcupheni (ezethulwe ngenhla), ezihambisana ngqo noma ngokungaqondile nenkomba yomzimba.

Ngisho nokwehla kwesisindo esincane (kuze kufike ku-10% wesisindo sakho samanje) kuzokwehlisa kakhulu ubungozi bezifo ezihambisana nesisindo eseqile (inani lomdlavuza, ukuhlaselwa yinhliziyo, imivimbo, i-cholesterol ephezulu ye-LDL, i-lipid metabolism disorders, isifo sikashukela, ukwehlisa i-cholesterol ye-HDL, umfutho wegazi ophezulu nabanye abaningi).

Ihlobene nobubanzi bamanani we-mass mass index 25-27 kg / m2 Ngaphandle kokuhlolwa okuningiliziwe ngempilo yakho, akunakwenzeka ukunikeza impendulo eqondile, noma ngabe unezimbangela ezimbili noma ngaphezulu zengozi. Ukubonisana nodokotela wakho kuyadingeka. Kungaba usizo kakhulu kuwe ukuhlala esisindweni sakho samanje (ukwehlisa isisindo kuzokulimaza), noma ngabe kukhona ukwanda kwamanani lapho kubalwa i-BMI yakudala (ikakhulukazi ngokocwaningo lwakamuva). Kungashiwo ngokungangabazeki ukuthi kuyinto efiselekayo ukuvimbela ukuzuza kwesisindo.

shiya impendulo