Imiphumela yokubala isisindo esifanelekile nesivumelekile ISIBALO SOKU-2 KWESI-4

Uhlobo lomzimba

• ngokusho kukaMV Chernorutsky: i-hypersthenic
• nguPaul Broca: i-hypersthenic

Isilinganiso se-Metabolic

• ngokusho kukaMV Chernorutsky: ngaphansi kokujwayelekile (kwehlisiwe ijubane)
• nguPaul Broca: ngaphansi kokujwayelekile (kwehlisiwe ijubane)

Inkomba yomzimba womzimba

• ngokusho kuka-Adolph Ketel (Index Mass a Body): 25.5 kg/m²

Isisindo esihle

• nguPaul Broca: 69.3 kg
• ngokusho kukaMV Chernorutsky: 69.3 kg
• ngenkomba yomzimba: 61.4 kg

Isisindo esivumelekile (esihambisana nokujwayelekile)

• ngenkomba yomzimba: kusuka ku-52.2 kuya ku-70.6 kg
• ngokusho kwedatha yakamuva ye-ANIH: kusuka ku-52.2 kuya ku-76.2 kg

Ukuba nezinkinga zokudla okunempilo

• ukhuluphele

Kulesi sinyathelo sokubala, ngesisekelo sokutholwa kwangaphambilini (esinyathelweni sokuqala) izinkomba nezinkomba, kunqunywa izinga lokwehlisa isisindo ngesikhathi, okwenza sikwazi ukuphendula imibuzo:

• Yini okudingeka uyidle ukuze unciphise isisindo? (ukukhetha kokudla ngokuqukethwe kwayo kwekhalori)
• Kufanele udle kangakanani ukunciphisa umzimba? (ukukhetha kokudla ngobude bayo noma imvamisa)

Uma unezinkinga zokukhuluphala ngokweqile, amanani alandelayo wezinombolo zokwehlisa isisindo azotholakala:

• Umkhawulo ophezulu wenkomba yomzimba
• Umkhawulo wesisindo esiphezulu se-ANIH:
• Isisindo esifanele ngohlu lomzimba
• Isisindo esifanele ngokusho kukaMV Chernorutsky
• Isisindo esifanele ngokusho kukaPaul Broca

Futhi noma ngabe unezinkinga zokudla okunempilo ngokweqile, amaphuzu amabili ahlala ekhona azotholakala:

• Ukukhetha kwakho kwesisindo osifunayo (isisindo sakho kungenzeka sivele sibe ngaphansi noma silingane nesisindo esifanele ngokwendlela ethile - kepha usafuna ukunciphisa isisindo)
• Inani eliphelele lokwehlisa isisindo (le nto iyefana necala langaphambilini, kepha udinga ukucacisa inani elithile ngamakhilogremu - ufuna ukwehlisa isisindo kangakanani - ngokwesibonelo, ngokushesha unciphise isisindo ngo-10 kg)

Isikhathi sokudla ngezinsuku cishe siyadingeka ukuhlola izinga lethonya emzimbeni wakho. Izinhlobo eziningi zokudla okungezona ezokwelashwa zikuvumela ukuthi ulahlekelwe isisindo kuze kufike ku-1,5 kg ngosuku (kanye noketshezi oluboshwe), kepha izindlela ezinjalo zokuncipha kwesisindo zishesha kakhulu - futhi yize zizoholela emiphumeleni, ekugcineni (ngemuva isikhashana - cishe izinyanga ezingu-3-5), isisindo esilahlekile sizobuya, futhi ngisho nangokweqile - ukujwayelekile kwe-metabolism akwenzeki.

Ukwamukeleka (ukujwayela isisindo esikhathini eside - iminyaka eminingana) amanani wezibalo zokwehlisa isisindo - ubuningi obungu-0,2-0,3 kg ngesonto (kuya ngesisindo sakho sokuqala - kodwa kungcono ukunamathela kowokuqala isibalo). Le ndlela izovumela esikhathini esizayo ukugcina isisindo sisezingeni elidingekayo, ukusebenzisa, uma kunesidingo, ukudla kwangezikhathi ezithile, noma ukusebenzisa amasistimu okunomsoco wokwehlisa isisindo (kubo leli nani lincane kakhulu).

Khetha isisindo ozokwehlisa kuso bese ukhombisa isikhathi esilinganisiwe lapho uhlose ukulandela indlela odla ngayo