Isisindo esihle somfazi: itafile. Ukulinganiswa kokuphakama, ubunzima kunye nobudala

Bonke abesifazana baphupha ukuba ubunzima babo bubuhle. Imifula yolwazi ngohlobo lweentlobo zonke zokupapashwa kwezidakamizwa ezithembisa umzimba omhle kunye nomhle, iimagazini zamaphephancwadi kunye nokubonisa ukuba udumisa iimodeli ezincinci, ukudala uluvo oluqhelekileyo lokuba ubuhle bunokuba nefomu lenyama kuphela. Esidlulileyo, abafazi bexesha likaRubens kunye neefom zabo ezintle kwaye zihle kakhulu. Kodwa ngaphandle kokukhangeka komzimba, impilo yowesifazane inendima enkulu.

Ubunzima bomfazi kunye nempilo

Kubafazi, i-fat fat excess in the stoma inomngcipheko omkhulu wempilo kunokwakheka kwinqaba. Oku kunokubangela ukunyuka kwengcinezelo yegazi, ukuxhomekeka kwesifo sikashukela kunye nokuphuhliswa kwangoko kwimeko yesifo senhliziyo. Kukho ingxoxo enkulu malunga nokuba ubunzima bomfazi bufanele bube bunjani. Kodwa imbambano ecacileyo kukuba umfazi omhle ngowokuqala kwaye ngowona wesifazane ophilileyo noloyolo. Kwale nxaxheba ebalulekileyo idlalwe ubunzima bayo.

Izindlela zokubala isisindo esihle

Ixesha elithile elide lokubala ubunzima bomzimba elungileyo lisetyenziswe nguBruck's formula. Leyo yonke indlela efikelelekayo yokubala isisindo esifanelekileyo sokukhula kunye nobudala. Yonke into ilula, yanele ngokwazi ukuphakama, ubunzima besifazana: ukusuka ekukhuleni ngamangentimitha kuthatha inombolo 100 kwaye kuya kuba nesisindo esihle. Kodwa le ndlela, kunoko, ifanelekile ukubala ubunzima besetyhini 40-50 iminyaka. Kwabesifazane abaneminyaka engamashumi ama-20 ukuya ku-30, isisindo esifanelekileyo siza kuba ngama-10-12% angaphantsi, kwaye kuma-50 engama-50 inani la manani landa ngo-5-7%.

Ngoku kusetshenziswe iifomula ezahlukeneyo kunye neetafile, ngokuqwalasela kwakhona umzimba. Ukufumanisa ukuba ubunzima bunjani obuhambelana nesisindo esifanelekileyo ukusuka kwimbono yezokwelapha, i-BMI imele ibalwe ngolu hlobo: umzimba omzimba kwiikhi uhlulwe ngokuphakama kwimitha kwi-square B / (P * P). Umzekelo: ukuphakama - 180 cm, ubunzima - 75 kg.

Kuvela: 75 / (1.8 * 1.8) = 23.1.

Ukongeza, i-BMI ichaphazela ubulili, umzimba kunye nobudala. Kuvela ukuba kwiminyaka edlulileyo ukubunjwa komzimba womntu kuguquka, kunye nobukhulu bemisipha kunye nezicubu ze-adipose. Ngoko ke, iifomula ezintsha zivele ziqwalasele iimpawu ezinxulumene nobudala bomntu. Ekuqaleni, i-BMI ibalwa ngolu hlobo: ukukhula ngamasentimitha, ukwahlula ubunzima kwiikhilogram nganye kwesikwere. Emva koko, ukubala i-BMI ngobudala, kufuneka uthathe utshintsho lobudala.

Unokubala njani i-BMI ngobudala kunye nomzimba?

Ukunikezelwa kwindoda yowesifazane, i-BMI efanelekileyo ibonakala ngathi:

• Ukususela kwiminyaka eyi-19 ukuya kwe-24-19.5;
• Ukususela kuma-25 ukuya ku-34 ukuya kuma-23,2;
• Ukususela kuma-35 ukuya kuma-44 ukuya kuma-23.4;
• Ukususela kwi-45 ukuya kuma-54 ukuya kuma-25,2;
• Ukususela kuma-55 ukuya kuma-64 ukuya ku-26;
• Umdala kunama-65 - 27.3.

Ukuba sicinga ngemimiselo ye-BMI, ngoko yonke into iyodwa. Kufuneka kuthathelwe ingqalelo ukuba umgangatho wabasetyhini uncike kwiminyaka yakhe. Xa uneminyaka engama-25 ubudala kunye no-50, isisindo esifanelekileyo somfazi sinokuhluke kakhulu. Itafile yeBMI ingaba yinto engafanelekanga kubantu abaselula, abantu abadala, abafazi ngexesha lokukhulelwa kunye nokuhlaselwa, kunye nabadlali. Olu lathiso lusetyenziselwa amadoda namabhinqa ukususela kwiminyaka engama-20 ukuya kuma-65.

Isisindo esifanelekileyo kufuneka sibe nombolo phakathi kwe-18.5 no-25. Ukuba isalathiso singaphantsi kwesiqhelo, kukho umngcipheko wokungabikho kwezondlo ezifunekayo ngumzimba. Isalathiso esivela kwi-25 ukuya kwe-29 isignali malunga nobukhulu obunzima, kwaye ngaphezu kwama-30 kubonisa ukukhuluphala. I-BMI ephezulu ngaphezu kwesiqhelo, ngokukhawuleza kufuneka uqale ukulahlekelwa isisindo. Oku akuyi kuququzelela umzimba kuphela, kodwa kunciphisa ingozi ye-coronary disease, isifo sikashukela kunye nomfutho wegazi ophezulu. Kodwa kungekhona ukuphakama kunye nobudala kuphela obuchaphazela isisindo esifanelekileyo somfazi, itafile ikwaqwalasela uhlobo lomzimba wesifazana, njengoko abafazi abancinci nabakhulu bahluke kakhulu kwisisindo sabo esifanelekileyo.

Uluhlu lwesisindo esiphezulu kunoma yimuphi umzimba

Ukubonisa ngokucacileyo isisindo esifanelekileyo somfazi, itafile kufuneka ibe nokulungiswa okufutshane. Esi sihlomelo samantombazana amancinci.

Kwabesetyhini abaneminyaka eyi-18-25 ubudala, ukubala ubunzima, kufuneka ususe 0.45 kg ngonyaka ngamnye ukuya kwiminyaka eyi-25.

Ukukhetha isicwangciso sokulahlekelwa kwesisindo somntu ngamnye

Indlela eya kwisilinganisi esilungileyo isilula: ukuba ube nombono omhle, awukwazi ukutywala kwaye kufuneka uhambise ngaphezulu. Umgaqo oyintloko - akukho ukugqithisa kunye nendlala. Inani leekhalori zishiswa imihla ngemihla kuxhomekeke kwinqanaba lomsebenzi. Ngoko ke, kuxhomekeke kwi-caloric intlawulo yesondlo kunye nomzimba ngokomzimba, ishedyuli esincinci yowesifazane ngamnye unokufumana isisindo esifanelekileyo. Kwintombi, itheyibhile engezantsi iya kuba luncedo ukubala isondlo, enikwe izinga lomsebenzi.

Kusuka etafileni kulandela ukuba ibhinqa elikhokela ngokuphila ngokuthe ngcembe, ngaphandle kokuguqula ubunzima, lingadla malunga ne-1500 kcal ngosuku. Nangona kunjalo, ukuba uceba ukunciphisa umzimba, kuya kufuneka uzincitshe. Ukuziqhelanisa kubonisa ukuba ngokuhla kwekharikhi yemihla ngemihla ukuya kwi-1200 kcal, ubunzima bunciphisa ngobumnene, ngokukhawuleza, ngokufanelekileyo kwaye ngaphandle kokulimaza impilo.

Indlela yokunciphisa umzimba?

Ngokukhetha isicwangciso sakho sokulahlekelwa kwesisindo, kufuneka ucebe ukutya kwakho imihla ngemihla, udibanise iintlobo ezahlukeneyo zokutya: i-carbohydrate, iiprotheni, izithelo, imifuno, iimveliso zobisi, amafutha - ukuze ungadluli inani elivumelekileyo leekhalori zansuku zonke. Inkqubo yokulahlekelwa isisindo kufuneka yenziwe ngokuthe ngcembe, iguqule imenyu kunye nokunyuka komsebenzi.

Isona esivumelekileyo sokulahleka kwesisindo asikho ngaphezu kwama-500-800 g ngeveki. Ukuba ubunzima bomzimba buncitshiswa ngezinga elikhawuleza, kuya kuba nomngcipheko wokutshiswa kungekuphela nje kweoli, kodwa kunye nezicubu ze-muscle. Yaye izihlunu aziboneleli nje amandla, kodwa kwakhona isantya se-metabolism. I-musculature ephucukisiwe, kulula ukuba kugcinwe ubunzima kwiimeko eziqhelekileyo. Ukulahla iipilisi zeveki yeoli, kufuneka uzinike ixesha eli li-3 500 kcal ngaphezu kokuba lamukelwe ngokutya. Ungadla ukutya okungaphantsi, kodwa ngokusika ukutya, kunzima ukugcina izondlo eziyimfuneko kuwo. Kulula kakhulu kwaye luncedo ngakumbi, ngokuthe ngcipheko ukunciphisa umthamo wekhalori lokutya, ukwandisa umsebenzi wemoto yomzimba.

Ubunzima bomfazi buyitshintsha njani?

Ukutya, kunye nesisindo sesisindo sabasetyhini, kunokutshintsha ubomi. Ngexesha lokukhulelwa, umfazi uya kuba nzima, ngakumbi kwi-trimester yokugqibela. Ngokomyinge, ngexesha lokuzala umntwana, ungeze kwi-11 ukuya kwi-16 kg. Kwi-trimester yokuqala iimfuno zamandla omzimba wakhe zanda kakhulu, kwaye kuyimfuneko ukufumana umzimba malunga ne-kcal 300 ngosuku, kubandakanya iivithamini neemaminerali eziyimfuneko. Ukukhulelwa nokuzala, kunye nokunyamekela umntwana, kufuna iindleko ezinkulu zamandla. Ngoko ke, umama osemncinci ufuna iimfuno ezininzi, oku kuthetha iikhalori.

Kodwa bonke oomama abancinci banqwenela ukuphinda bavumelane ngokusesikweni kunye nobabalo ngokukhawuleza. Nangona kukutya kukulungele ukulinda, emva kokunyamezela konke ukukhulelwa nokukhulelwa kukukhupha iisithamini zeivithamini kunye ne-microcells ngoko ke umama omncinane kufuneka athole ukutya okuphezulu, kokubili, kunye nomntwana. Xa ukuxeliswa kunconywa ukwandisa ixabiso lekharori yansuku zonke malunga ne-kcal 500 ubuncinane kwithuba elide, kude kube yimalini yobisi igxininise kwaye emva koko kuncitshiswe ngokuthe ngcembe inani leekhalori ezisetyenziselwa ukulahleka kwesisindo.

7 imigaqo yokulahlekelwa ubunzima

Wonke umfazi ukhetha indlela efanelekileyo kakhulu yokunciphisa umzimba, kodwa kukho imithetho eyisiseko yokulahlekelwa kwesisindo esifanelekileyo, esingenakukuhoywa. Ufanele uphuze iglasi yamanzi ngaphambi kwesidlo ngasinye. Oku kunceda ukuzalisa isisu kwaye ugweme ukutya. Kubalulekile ukudla kwasekuseni. Ngaphandle koko, kudliwa kakhulu emini. Ukuba ungenasidlo kusasa ekuseni, unokuthatha isidlo sasemini esilula kunye nawe ukuba usebenze. Ukutya ukutya kufuneka kube kude kangangoko kunokwenzeka: ukukhawuleza kokutya kuthatha, ukukhawuleza ukuziva indlala. Ungadli ekuhambeni. Qiniseka ukuba uhlale kuqala etafileni, uze uqale ukutya.

Kwivenkile kufuneka uhambe kuphela kwisisu esipheleleyo, uthenge iimveliso ngokuchanekileyo ngokwemiqathango ecwangcisiweyo, ungazivumeli iilekese ezingaphezulu. Ukunciphisa ukungenisa ukutya okunamafutha, kuba amanqatha anamaxesha angaphezulu kwama-calorie ephezulu kuneeprotheni kunye ne-carbohydrates. Iimveliso ezisele zifanele zithathwe ngokumodareyitha. Imifuno ingadliwa ngaphandle kwemingcele. Ukuba ufuna izongezo, akufanele uthabathe ngokukhawuleza, kodwa ulinde ama-5-10 imizuzu, ngokuqinisekileyo umzimba uya kufumana isigxina malunga nokugcwalisa kwaye kuya kwenzeka ukuba ubaleke kwisongezo.

Ukuxhomekeka okufanelekileyo kunye nokuxhomekeka kwengqondo

Kwinkqubo yokulahlekelwa isisindo, nganye ibhinqa kufuneka ifikeleleke ngokufanelekileyo, kuba abaninzi, abanomxholo wesigxina somzimba, abanelisekile ngokubonakala kwabo kwaye bavame ukunciphisa ubunzima ngangokunokwenzeka kwaye ngokukhawuleza. Kufuneka uqwalasele zonke izikhombisi: ubude, ubunzima, iminyaka. Kufuneka kukhunjulwe ukuba ukulahleka kwindleko ngokukhawuleza kukhokelela ekudakaleni kwemibutho yokubuyiselwa komzimba, kubangele iinkqubo ezahlukeneyo zezilwanyana. Yaye ingxaki yokunganeliseki ngesisindo somntu, okokuqala, yintloko kunye nesimo sengqondo sakho kwisithandwa sakho.