Boima ba Boima ba Banna ke bo fe?
Litaba
- MaAmerika a bapisoa joang le lefatše lohle?
- Mefuta ea boima ba 'mele e khethoa joang?
- Kamano ke efe lipakeng tsa bolelele le boima?
- Litsela tse ling tsa ho tseba 'mele oa hau ke life?
- Karolelano ea letheka ho ea lethekeng
- Peresente ea mafura a 'mele
- U ka laola boima ba 'mele oa hao joang?
- Ipehele lipheo tsa 'nete tsa ho theola boima ba' mele
- Latela lijo tse nepahetseng
- Ela hloko boholo ba likarolo
- Ikoetlise letsatsi le letsatsi
- Ke eng e nkang?
Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.
Monna ea tloaelehileng oa Amerika o boima bo bokae?
Monna ea tloaelehileng oa Leamerika ea lilemo li 20 ho ea holimo o boima. Karolelano ea selikalikoe sa letheka ke lisenthimithara tse 40.2, 'me bophahamo bo bolelele bo ka ba bolelele ba limithara tse fetang 9,9.
Ha li arotsoe ke sehlopha sa lilemo, litekanyo tse tloaelehileng tsa banna ba Amerika ke tse latelang:
| Sehlopha sa lilemo (Lilemo) | Karolelano ea boima (liponto) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 le ho feta | 194.7 |
Ha nako e ntse e ea, banna ba Maamerika ba ntse ba eketseha ka mmele le boima. , monna ea tloaelehileng o ne a le boima ba liponto tse 166.3 mme a le bolelele ba lisenthimithara tse 68.3 (bolelele bo fetang limithara tse 8 feela).
Basali ba Maamerika le bona ba tlaleha keketseho ea bophahamo le boima ho feta nako.
, mosali ea tloaelehileng o ne a le boima ba liponto tse 140.2 mme a le bolelele ba lisenthimithara tse 63.1. Ha e bapisoa, e boima ba liponto tse 170.6, e na le letheka le bolelele ba lisenthimithara tse 38.6, 'me e ka tlase ho limithara tse 4 ka bolelele ba lisenthimithara tse 63.7.
Mona ho na le tse ling tse mabapi le hore na hobaneng sena se etsahala le seo o ka se etsang ho boloka boima ba hau bo le maemong a phetseng hantle bakeng sa seemo sa hau.
MaAmerika a bapisoa joang le lefatše lohle?
Boima ba boima ba batho ba United States le Amerika Leboea ka kakaretso bo phahametse sebaka se seng le se seng lefatšeng.
Ka 2012, BMC Public Health e tlalehile litekanyo tse latelang tse latelang ka tikoloho. Likahare li baliloe ho sebelisoa data ho tloha ka 2005, mme ho ipapisitsoe le lipalo-palo tse kopaneng tsa banna le basali:
- Amerika e Leboea: Lik'hilograma tse 177.9
- Oceania, ho kenyeletsoa Australia: Lik'hilograma tse 163.4
- Europe: Liponto tse 156.1
- Latin America / Caribbean: Lik'hilograma tse 149.7
- Afrika: Liponto tse 133.8
- Asia: Liponto tse 127.2
Karolelano ea lefatše ea boima ba motho e moholo ke liponto tse 136,7.
Mefuta ea boima ba 'mele e khethoa joang?
Ho bokella litekanyo tsa boima bo bonolo ho lekana, empa ho beha boima bo nepahetseng kapa bo loketseng ho thata haholo.
E 'ngoe ea lisebelisoa tse tloaelehileng bakeng sa sena ke index ea boima ba' mele (BMI). BMI e sebelisa foromo e kenyelletsang bolelele le boima ba hau.
Ho bala BMI ea hau, arola boima ba hau ka liponto ka bolelele ba hau ka lisenthimithara tse lekanang. Atisa sephetho seo ka 703. U ka kenya tlhahisoleseling ena ho.
Ho tseba hore na BMI ea hau e tloaelehile kapa e oela tlasa sehlopha se seng, sheba lintlha tse latelang:
- Boima ba 'mele: eng kapa eng e tlasa 18.5
- E phetse hantle: eng kapa eng lipakeng tsa 18.5 le 24.9
- Boima bo feteletseng: eng kapa eng lipakeng tsa 25 le 29.9
- O motenya: eng kapa eng e kaholimo ho 30
Le ha BMI e sa lekanye mafura a 'mele ka kotloloho, litholoana tsa ona li amana haufi-ufi le litholoana tsa mekhoa e meng ea ho lekanya mafura a' mele.
Tse ling tsa mekhoa ena li kenyelletsa:
- litekanyo tsa botenya ba letlalo
- densitometry, e bapisang boima bo nkiloeng moeeng le boima bo nkiloeng ka tlas'a metsi
- bioelectrical impedance analysis (BIA), e sebelisang sekala se kenyang li-electrode; ho hanela motlakase ho feta ho amahanngoa le mafura a mangata a mmele
Kamano ke efe lipakeng tsa bolelele le boima?
BMI ha se sesebelisoa se phethahetseng sa ho lekanya hore na boima ba hau bo maemong a phetseng hantle kapa a tloaelehileng.
Moatlelete, ka mohlala, a ka ba boima bo fetang ba motho eo e seng moatlelete ea bophahamo bo lekanang, empa a ba maemong a betere haholo mmeleng. Ke hobane mesifa e motenya ho feta mafura, e tlatsetsang boima bo phahameng.
Tekano le eona ea tsotelloa. Basali ba tloaetse ho boloka mafura a mangata ho feta banna. Ka mokhoa o ts'oanang, batho ba baholo ba tloaetse ho nka mafura a mangata 'meleng mme ba na le mesifa e fokolang ho feta batho ba baholo ba bolelele bo lekanang.
Haeba u batla tekanyetso e utloahalang ea boima bo loketseng bolelele ba hau, nahana ka tafole e latelang:
| Bolelele ba maoto le lisenthimithara | Boima bo phetseng hantle ka liponto |
| 4’10” | 88.5–119.2 |
| 4’11” | 91.6–123.3 |
| 5′ | 94.7–127.5 |
| 5’1″ | 97.9–131.8 |
| 5’2″ | 101.2–136.2 |
| 5’3″ | 104.5–140.6 |
| 5’4″ | 107.8–145.1 |
| 5’5″ | 111.2–149.7 |
| 5’6″ | 114.6–154.3 |
| 5’7″ | 118.1–159 |
| 5’8″ | 121.7–163.8 |
| 5’9″ | 125.3–168.6 |
| 5’10” | 129–173.6 |
| 5’11” | 132.7–178.6 |
| 6′ | 136.4–183.6 |
| 6’1″ | 140.2–188.8 |
| 6’2″ | 144.1–194 |
| 6’3″ | 148–199.2 |
Litsela tse ling tsa ho tseba 'mele oa hau ke life?
E 'ngoe ea meeli e ka sehloohong ea BMI ke hore ha e nahane ka sebopeho sa' mele oa motho. Monna e mosesane le monna ea mahetla a sephara ba bolelele bo lekanang ba kanna ba ba le litekanyo tse fapaneng haholo empa ba lekana ka ho lekana.
Ho na le litekanyo tse ling tse ka u fang mohopolo o nepahetseng haholoanyane oa hore na u na le boima bo botle kapa che.
Karolelano ea letheka ho ea lethekeng
Tekanyo e 'ngoe e joalo ke karolelano ea letheka ho ea lethekeng. Karolelano ea letheka ho ea lethekeng e bohlokoa hobane boima bo bolokiloeng ka mpeng bo u beha kotsing e kholo ea maemo a itseng a bophelo bo botle, ho kenyelletsa lefu la pelo le lefu la tsoekere la mofuta oa 2.
Litekanyo li tla nkuoa thekeng la hau la tlhaho (kaholimo ho konopo ea mpa) hammoho le karolo e pharalletseng ea letheka le maraong.
Ka 2008, Mokhatlo oa Lefatše oa Bophelo (WHO) o ile oa khothaletsa karolelano e phahameng ea letheka ho ea lethekeng ea 0.90 bakeng sa banna le 0.85 bakeng sa basali. Lipalo-palo tsa 1.0 le 0.90, ka ho latellana, li beha banna le basali kotsing e kholo ea mathata a bophelo bo botle.
Leha e le bohlokoa ka kakaretso, karolelano ea letheka ho ea lethekeng ha e khothalletsoe ho bohle. Lihlopha tse ling, ho kenyeletsoa bana le ba nang le BMI ho feta 35, ba ka fumana hore mekhoa e meng e fana ka tlhahlobo e nepahetseng haholoanyane ea boikoetliso ba bona.
Peresente ea mafura a 'mele
Ho na le mekhoa e fapaneng ea ho tseba palo ea mafura a 'mele oa hau, ho kenyeletsoa litekanyo tsa botenya ba letlalo le densitometry. Ngaka ea hau kapa mokoetlisi oa hau a ka khona ho etsa mefuta ena ea liteko.
Li-calculator tsa inthanete li ka sebelisa litekanyo tse kang bophahamo ba hau, boima ba 'mele le bophara ba letsoho ho lekanya liperesente tsa mafura a' mele oa hau.
American Council on Exercise (ACE), mokhatlo oa litsebi tsa boikoetliso, e sebelisa likarolo tse latelang bakeng sa liperesente tsa mafura a 'mele:
| Kemiso | Peresente ea mafura a 'mele (%) |
| Baatlelete | 6–13 |
| Boikoetliso | 14–17 |
| Amohelehang / Karolelano | 18–24 |
| O motenya | 25 ho ea holimo |
U ka laola boima ba 'mele oa hao joang?
Ho boloka boima bo botle ho ka thusa ho thibela mathata a fapaneng, joalo ka:
- lefu la pelo
- mofuta oa 2 lefu la tsoekere
- ramatiki
Haeba o hloka ho theola liponto tse 'maloa ho fihlela boima ba hau bo loketseng, mona ke mehato e meng ea bohlokoa ho u thusa ho fihla moo:
Ipehele lipheo tsa 'nete tsa ho theola boima ba' mele
Sebakeng sa ho tsepamisa mohopolo pakaneng e kholo, ea setšoantšo se seholo, shebana le sepheo se senyane. Mohlala, ho fapana le ho ikemisetsa ho theola liponto tse 50 selemong sena, ikemisetse ho theola ponto ka beke.
Latela lijo tse nepahetseng
Lijo tsa hau li lokela ho tsepamisa maikutlo haholo lijong tse latelang:
- litholoana
- meroho
- lithollo kaofela
- lebese le se nang mafura haholo kapa le se nang mafura
- liprotheine tse omeletseng
- linate le lipeo
Fokotsa tšebeliso ea hau ea tsoekere, joala le mafura a mangata.
Ela hloko boholo ba likarolo
Leka ho khaola likarolo tse tloaelehileng tsa nako ea lijo halofong. Haeba ka tloaelo u na le likotoana tse peli tsa pizza ka Moqebelo bosiu, e-ba le salate e le 'ngoe feela. Sengoliloeng sa lijo se ka u thusa ho lekola hore na u ja eng le hore na u ja bokae.
Ikoetlise letsatsi le letsatsi
Ikemisetsa metsotso e 30 ho isa ho e 40 ka letsatsi kapa bonyane metsotso e 150 ka beke. Mokhoa oa hau oa ho ikoetlisa o lokela ho kenyelletsa cardio, koetliso ea matla le ho ikoetlisa. U ka sebetsa 'moho le motsoalle kapa setho sa lelapa ho u susumetsa ho tsoha le ho tsamaea.
Ke eng e nkang?
Le ha e le bolelele ba lisenthimithara tse 69.1 le boima ba liponto tse 197.9 e kanna ea ba "karolelano" bakeng sa monna oa Amerika, hoo ho bonts'a BMI ea 29.1 - qetello e phahameng ea sehlopha sa "boima bo feteletseng" Karolelano ha se kamehla e bolelang se loketseng, bonyane United States.
U lokela hape ho hopola hore ho na le mekhoa le lipalo tse fapaneng tse fapaneng tse sebelisitsoeng ho fumana boima bo nepahetseng mabapi le bophahamo. Ha ho le e 'ngoe ea tsona e phethahetseng. O kanna oa ba boima bo nepahetseng bakeng sa foreimi ea hau e kholo, leha mohato o mong o kanna oa o bitsa o nonne haholo.
Boima bo botle hase kamehla tiiso ea bophelo bo botle. U ka ba le BMI e tloaelehileng, empa haeba u tsuba 'me u sa ikoetlise kapa u sa je hantle, u ntse u le kotsing ea lefu la pelo le maemo a mang a ka tlase.
Haeba u amehile ka bophelo ba hau bo botle, buisana le ngaka ea hau.
Li ka u thusa ho utloisisa hore na boima ba hau bo oela kae ka bongata le hore na sena se ka amana joang le bophelo ba hau ka kakaretso. Haeba ho hlokahala, ba ka thusa ho ipehela pakane e ntle ea sepheo mme ba sebetse le uena maanong a ho fihla moo.
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