Isisindo ekahle kwabesifazane: etafuleni. ukukhula isilinganiso, isisindo nobudala

Bonke abesifazane ngiphupha isisindo sabo yayifaneleka. River Imininingwane ngesimo zonke izinhlobo imikhiqizo yokukhangisa ethembisa ukuthi umzimba omncane futhi emuhle, omagazini fashion kanye nemibukiso ukuthi utshela onobuhle emide emincane, ukudala umqondo jikelele ukuthi ubuhle angaba ifomu ngokomzimba. Long gone inkathi abesifazane Rubens nge Ngokugobekile noku kokunethezeka. Kodwa ngaphandle okukhangayo kudlala ezibalulekile empilweni nendima yabesifazane.

Isisindo abesifazane kanye nezempilo

Ukuze abesifazane, fat ngokweqile endaweni besisu ithwala enkulu kwezempilo kuka ngokweqile kuyo okhalweni. Kungabangela-high blood pressure, nezici ezithile ukuze sikashukela nokuthuthukiswa okuqala e isifo senhliziyo. Kunempikiswano enkulu mayelana nokuthi kufanele kube isisindo wesifazane. Kodwa impikiswano osobala ukuthi wesifazane omuhle - Ngokuyinhloko owesifazane banempilo futhi bajabule. Kulesi indima ebalulekile eyadlalwa isisindo sayo.

Izindlela ukubala isisindo ekahle

Kuqhathaniswa eside isikhathi ukubala isisindo umzimba ophelele wajabulela ifomula Broca. Konke indlela etholakalayo kokubala isisindo ekahle a ukuphakama ethile kanye nobudala. Kulula pretty ukwazi ukuphakama ngokwanele, isisindo, owesifazane, kusukela ukukhula amasentimitha ukuthatha isibalo 100 futhi kuyoba isisindo ekahle. Kodwa kule formula kunalokho okuhle, ukubala isisindo abesifazane iminyaka 40-50 ubudala. Kwaphela isikhathi esingaphezu konyaka 20-30 abaneminyaka uyonika isisindo ekahle kuyinto 10-12% ombalwa, ngabantu besifazane abaneminyaka engaphezu kweminyaka engu-50, ukwanda isibalo nge 5-7%.

Manje ngokwethukela kusetshenziswa amafomula ezahlukene namathebula, ikhumbula futhi imizimba. Ukuze ubone ukuthi isisindo kangakanani ukuba isisindo ekahle ngokuya imithi, kubalulekile ukubala BMI kusetshenziswa indlela: esisindo e amakhilogremu ehlukaniswa ukuphakama ngamamitha yisikwele V / (P * P). Ngokwesibonelo: ukuphakama - 180 cm; isisindo - 75 kg.

It uphendulela: 75 / (1,8 * 1,8) = 23.1.

Ngaphezu kwalokho, i-BMI kuthinta ubulili, uhlobo umzimba kanye nobudala. It kuvela ukuthi ngeminyaka ekushintsheni yokwakheka komzimba womuntu, futhi yemisipha futhi adipose izicubu. Ngakho-ke, iyiphi indlela entsha, kucatshangelwa izici engu-umzimba womuntu. Ekuqaleni BMI ibalwa kusetshenziswa indlela: ubude amayintshi yahlukaniswa nesisindo esingaba amakhilogremu yisikwele. Khona-ke, ukuze ukubala BMI nobudala, zisebenzisa yobudala abazinzile.

Indlela ukubala BMI neminyaka kwesiqu?

Banikezwe yobudala wesifazane, BMI ekahle simiswe ngalendlela lelandzelako:

• kusukela eminyakeni engu-19 kuya ku-24 - 19.5;
• kusuka 25 kuya 34 - 23.2;
• kusuka 35 kuya 44 - 23.4;
• kusuka 45 kuya 54 - 25.2;
• kusuka 55 kuya 64 - 26;
• 65 - 27,3.

Uma sicabangela amazinga BMI, bonke ngamunye kakhulu. Kumele kukhunjulwe ukuthi sivamile abesifazane incike yobudala bayo. Eneminyaka engu-25 no-50 kungahluka isisindo ngempela ilungele abesifazane. Itafula BMI kungenzeka ukuthi ayilungile intsha, abadala, abesifazane phakathi nokukhulelwa kanye lactation, kanye abasubathi. Kulolu hlu isetshenziselwa amadoda nabesifazane iminyaka engu-20 kuya 65.

isisindo ovamile kufanele ube nenamba ku ezahlukene 18.5 - 25. Uma Inkomba ngezansi kuyinsakavukela, kukhona ingozi ukuntuleka ezidingekayo umzimba izakhi. Inkomba 25 kuya ku-29 lisho ukhuluphele, futhi angaphezu kwangu-30 izinkulumo mayelana ukukhuluphala. Kukhula BMI ingaphezu evamile, ngokushesha udinga ukuqala ukuncipha. Lokhu ngeke kuphela lula umzimba, kodwa futhi ukunciphisa ingozi yesifo senhliziyo, isifo sikashukela kanye nomfutho wegazi ophezulu. Kodwa hhayi kuphela ukuphakama kanye nobudala kuthinte isisindo ekahle owesifazane, ithebula uyakucabangela umzimba uhlobo wentombi, ngoba abesifazane ziyaqothuka futhi ezinkulu ihlukile kakhulu isisindo ekahle.

Ithebula isisindo elikhulu yimuphi umzimba

Ukukhombisa kahle isisindo ekahle ngowesifazane, ithebula kumele abe ukulungiswa ezincane. Lokhu kuchitshiyelwa amantombazane asemancane.

Abesifazane abaneminyaka engu 18-25, ukubala isisindo, kubalulekile ongalususa 0.45 kg unyaka ngamunye kuze kube iminyaka engu-25.

Ukukhetha umuntu kwesisindo uhlelo

Indlela ukuze isisindo ekahle ilula: abe isesimweni esihle, musa udla kakhulu futhi ezihambayo more. The main umthetho - akukho ukweqisa nendlala. Isibalo kilojoule nsuku zonke wena bashise incike ezingeni lokuzivivinya. Ngakho-ke, kuye engayitholi caloric nsuku zonke futhi ngokomzimba isisindo umsebenzi ukulahlekelwa isheduli yilowo nalowo owesifazane osuke wakhe ukuze uthole isisindo ekahle. Ukuze abesifazane Ithebula elingezansi kuyoba usizo ukuba uthole ukudla kwakho, unikezwa ezingeni lokuzivivinya.

Ithebula ebonisa ukuthi owesifazane uhola yokuphila ngokulinganisela asebenzayo, ngaphandle kokushintsha isisindo kungadla okunama-kilojoule angu 1,500 ngosuku. Nokho, uma uhlela ukuba anciphise umzimba, kufanele nomkhawulo ngokwakho. Prakthiza ebonisa ukuthi ekunciphiseni ikhalori nsuku zonke imenyu kuze kube 1200 kilojoule encishisiwe isisindo ngobumnene, ngokushesha, ephumelelayo futhi ngaphandle kokudala umonakalo empilweni.

Indlela ukunciphisa umzimba?

Ukukhetha siqu isisindo siqu ukulahlekelwa uhlelo lwakho, udinga ukuhlela ekudleni kwakho nsuku zonke, kuhlanganisa ke ezinhlobeni ezihlukene ukudla: ama-carbohydrate, amaprotheni, izithelo, imifino, imikhiqizo yobisi, amafutha - ukuze singathwesi idlule inombolo kuvunyelwe kilojoule nsuku zonke. inqubo ukuncipha kumele kwenziwe kancane kancane, ukushintsha kumamenyu nokwandisa umsebenzi ngokomzimba.

Ukushesha ezifanele iningi kwesisindo - akukho kuka 500-800 amagremu ngeliviki. Uma isisindo somzimba kwehle ngokushesha kakhudlwana, kukhona ingozi evutha hhayi kuphela fat ngokweqile, kodwa futhi imisipha izicubu. Futhi imisipha ukunikeza amandla hhayi kuphela, kodwa futhi izinga lokugayeka kokudla. Imisipha ngaphezulu athuthukile, kuba lula ukugcina isisindo evamile. Ukulahla iphawundi amafutha ngeliviki, udinga ukukhokhela lokhu isikhathi 3,500 kcal ezingaphezu kuka nokudla. Ungakwazi ukudla kancane, kodwa nge ilungiswe ekudleni, kunzima ukulondoloza kuwo izakhamzimba ezidingekayo. Kulula okuningi nokuningi ewusizo, elokhu enciphisa ikhalori eyanele, kwandisa motor umsebenzi umzimba.

Kanjani isisindo owesifazane?

Ukudla isisindo sivamile abesifazane Ungashintsha kukho konke ukuphila. Phakathi nenkathi yokukhulelwa, owesifazane kuba nzima ngokwengeziwe, ikakhulukazi senyanga zokugcina. Ngokwesilinganiso sokudlondlobala sesikhathi sika ukuthwala ingane uyanezela 11 kuya 16 kg. Ngo senyanga yokuqala izidingo umzimba amandla wakhe ukwandisa kancane kuphela, bese kudingeka uthole umzimba wakho eyengeziwe 300 kcal ngosuku, kuhlanganise amavithamini ezidingekayo namaminerali. Ukukhulelwa nokubeletha, kanye nokunakekela ingane ezidinga ukusetshenziswa kwezimali omkhulu wamandla. Ngakho-ke, omama abasebasha zidinga umsoco omningi, futhi ngenxa yalokho kilojoule.

Kodwa bonke omama abasha abafuna ngokushesha ngangokunokwenzeka ukuze uthole kabusha ngokuvumelana kokubeletha nangobuciko. Noma kunjalo, ukudla kungcono ukulinda, ngoba ibele nokukhulelwa deplete amavithamini namaminerali, ngakho umama osemncane kufanele zithole ukudla okwanele, kokubili wona ingane. Lapho ibele Kunconywa ukwandisa okuqukethwe nsuku caloric abangaba ngu-500 kcal, okungenani okwesikhashana, kuze supply ubisi is hhayi uhlaliseke, bese kuphela kancane kancane kakhulu ukunciphisa inani kilojoule washisa ukuze ukunciphisa umzimba.

7 imithetho yokudla

owesifazane ngamunye ekhetha indlela elungele kunazo zonke ukuba anciphise umzimba, kodwa kunemithetho eziyisisekelo efanele kwesisindo, okungase banganakwa. Kuyadingeka ukuba aphuze ingilazi yamanzi phambi njalo lapho udla. Kuyasiza ukugcwalisa esiswini futhi ugweme ukudla. Kubalulekile qiniseka sidla ukudla kwasekuseni. Kungenjalo, idina Kuyodliwa kakhulu. Uma ekuseni akukho ukudla, ungathatha kwasemini ukukhanya nawe ukusebenza. Hlafuna ukudla kufanele kube isikhathi eside ngangokunokwenzeka: the kancane amuncwa ukudla, ngokushesha uya umuzwa indlala. Akumele udle usohambeni. Qiniseka okokuqala udinga ukuthi ahlale phansi, bese uqale ukuwadla.

Isitolo kufanele uhambe kuphela usuthi, ukuthenga imikhiqizo ngokuqinile ngokwendlela ohlwini okuhleliwe, hhayi avume amaswidi owengeziwe. Beka umkhawulo ukungenisa ukudla okunamafutha, ngoba amafutha has a 2-phinda ephakeme calorific ukubaluleka kunalokho wamaprotheni ne-carbohydrate. Eminye imikhiqizo kumele kuthathwe ngokulinganisela. Imifino edliwayo ngaphandle kokuvinjelwa. Uma ufuna ibhekwa akufanele kuthathwe ngesikhathi esisodwa, bese ulinda 5-10 imizuzu, ngokuqinisekile umzimba uthola saturation uphawu okufakiwe kungagwenywa.

isisindo ekahle kanye nokulutheka ngokwengqondo

Ngu inqubo kwesisindo yilowo nalowo wesifazane kufanele wasondela ngokukhalipha, ngoba abaningi, kokuba evamile umzimba mass index, unganelisekile ngendlela ebukeka ngayo futhi bathambekele isisindo ngangokunokwenzeka futhi ngokushesha. Sidinga ikhumbule zonke nemingcele: ukuphakama, isisindo, iminyaka yobudala. Kufanele kukhunjulwe ukuthi ukunciphisa umzimba kuholela buthakathaka amabutho nokuvulwa umzimba, okubangela izinqubo ezihlukahlukene pathologic therein. Futhi le nkinga ukunganeliseki ngesisindo sayo, ikakhulukazi ikhanda nasengqondweni othandekayo wakhe.