Boima ba Boima ba Basali ke bofe?
Litaba
- MaAmerika a bapisoa joang le lefatše lohle?
- Mefuta ea boima ba 'mele e khethoa joang?
- Kamano ke efe lipakeng tsa boima le bolelele?
- Litsela tse ling tsa ho tseba 'mele oa hau ke life?
- Karolelano ea letheka ho ea lethekeng
- U ka laola boima ba 'mele oa hao joang?
- Fokotsa boholo ba likarolo tsa hau
- Leka ho ema nakoana
- Ja kamehla
- Munch ka fiber e eketsehileng
- Tsamaea
- Noa metsi a mangata
- Ke eng e nkang?
Mosali ea tloaelehileng oa Amerika o boima bo bokae?
Mosali ea tloaelehileng oa Leamerika ea lilemo li 20 ho ea holimo o boima 'me o bolelele ba lisenthimithara tse 63.7 (tse ka bang maoto a 5, bolelele ba lisenthimithara tse 4).
Le karolelano ea selikalikoe sa thekeng? Ke lisenthimithara tse 38.6.
Linomoro tsena li kanna tsa u makatsa kapa tsa se makatse. Ho tlalehiloe hore liperesente tse 39.8 tsa batho ba baholo ba United States ba nonne haholo, ho ipapisitsoe le data ho fihlela ka 2016.
Bakeng sa basali, sena se latelang:
| Sehlopha sa lilemo (lilemo) | Liphesente li nkoa e le boima bo feteletseng kapa botenya | Liphesente li nkoa li le boima |
| 20-34 | 59.6 | 34.8 |
| 35-44 | 67.7 | 43.4 |
| 45-54 | 69.5 | 42.9 |
| 55-64 | 74.5 | 48.2 |
| 65-74 | 75.6 | 43.5 |
| 75 ho ea holimo | 67.4 | 32.7 |
Ho tloha ka 2016,
| Sehlopha sa lilemo (lilemo) | Karolelano ea boima ba (liponto) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 le ho feta | 166.5 |
MaAmerika a bapisoa joang le lefatše lohle?
Batho ba Amerika Leboea ba na le boima bo phahameng ka ho fetesisa ba 'mele lefatšeng ho latela thuto ea 2012. Batho ba fetang karolo ea 70 lekholong ba oela mehatong ea boima bo feteletseng ho ea ho ba batenya ho tlola.
Ka lehlakoreng le leng, batho ba Asia ba na le 'mele o tlase ka ho fetisisa. Ka ho khetheha, index ea boima ba 'mele (BMI) ea Japane ka 2005 e ne e le 22.9 feela. Ha ho bapisoa, BMI e tloaelehileng United States e ne e le 28.7.
Haeba o hloka tsela e 'ngoe ea ho e sheba, boima ba' mele bo boima ba lithane tse 1 bo emela batho ba baholo ba 12 ba Amerika Leboea. Asia, tonne e le 'ngoe e emela batho ba baholo ba 17.
Liphesente tsa batho lefatšeng ka bophara ba nkoang ba le batenya haholo li thathamisitsoe ka tlase:
| Sebaka | Liphesente li nkoa li le boima bo feteletseng |
| Asia | 24.2 |
| Europe | 55.6 |
| Afrika | 28.9 |
| Latin America le Caribbean | 57.9 |
| Amerika e Leboea | 73.9 |
| Oceania | 63.3 |
| Lefatše | 34.7 |
Mefuta ea boima ba 'mele e khethoa joang?
Bophahamo ba hau, thobalano, le mafura le mesifa kaofela li ama boima ba hau bo loketseng. Ho na le lisebelisoa tse fapaneng ho u thusa ho fumana nomoro ea hau. BMI, e leng e 'ngoe ea lisebelisoa tse tsebahalang haholo, e sebelisa mokhoa o amanang le bolelele le boima ba' mele.
Ho bala BMI ea hau, arola boima ba hau ka liponto ka bolelele ba hau ka lisenthimithara tse lekanang. Ebe u atisetsa sephetho seo ka 703. U ka kenya leseli lena ho.
Hang ha u se u tseba BMI ea hau, u ka tseba hore na e oela kae:
- 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 25.0 le 29.9
- O motenya: eng kapa eng e kaholimo ho 30.0
Le ha mokhoa ona o fana ka qalo e ntle, BMI ea hau e kanna ea se be mohato o nepahetseng ka ho fetesisa oa boima ba hau bo nepahetseng. Hobane'ng? E khutlela morao lintlheng tse kang boholo ba foreimi, sebopeho sa mesifa le lilemo tsa hau.
Ka mohlala, baatlelete ba ka boima ho feta boima ba mesifa 'me ba fumana boima bo feteletseng. Ka lehlakoreng le leng, batho ba baholo ba tloaetse ho boloka mafura a mangata ho feta batho ba baholo.
Ho bohlokoa ho hlokomela hore BMI bakeng sa e fuoa e le percentile. Bophahamo le litekanyo tsa bona li lula li fetoha. Ka lebaka leo, ho bohlokoa haholo ho sheba li-BMI tsa bona kamanong le li-BMI tsa bana ba bang ba lilemo tse lekanang le tsa bong.
Mohlala, ngoanana ea lilemo li 13 ea bolelele ba limithara tse 5 le boima ba liponto tse 100 o na le BMI ea 19.5. Leha ho le joalo, BMI ea hae e ne e tla hlalosoa e le "ho 60th percentile" bakeng sa banana ba lilemo li 13. Sena se bolela hore boima ba hae bo boholo ho feta ba liperesente tsa 60 tsa lithaka tsa hae, ho mo beha maemong a phetseng hantle.
Kamano ke efe lipakeng tsa boima le bolelele?
Le ha e na le mefokolo, BMI ea hau e ka ba sebaka se hantle sa ho qala ha u sheba bophelo ba hau ka kakaretso. Ho bona moo BMI ea hau e oelang teng, sheba chate ena ho fumana boima ba 'mele bo botle ka bolelele.
| Bolelele ba maoto le lisenthimithara | Boima bo phetseng hantle ka liponto (kapa BMI 18.5-24.9) |
| 4’10” | 91–119 |
| 4’11” | 94–123.5 |
| 5’ | 97–127.5 |
| 5’1” | 100–132 |
| 5’2” | 104–136 |
| 5’3” | 107–140.5 |
| 5’4” | 110–145 |
| 5’5” | 114–149.5 |
| 5’6” | 118–154 |
| 5’7” | 121–159 |
| 5’8” | 125–164 |
| 5’9” | 128–168.5 |
| 5’10” | 132–173.5 |
| 5’11” | 136–178.5 |
| 6’ | 140–183.5 |
| 6’1” | 144–189 |
| 6’2” | 148–194 |
| 6’3” | 152–199 |
Litsela tse ling tsa ho tseba 'mele oa hau ke life?
Bakeng sa tekanyo e nepahetseng ea hore na o na le boima bo nepahetseng, o kanna oa nahana ho etela ngaka ea hau bakeng sa liteko tse ikhethang, joalo ka:
- liteko tsa botenya ba letlalo, tse sebelisang barekisi haholo (tsena li ka etsoa ke bakoetlisi ba bona)
- densitometry, e sebelisang boima ba metsing
- bioelectrical impedance analysis (BIA), e sebelisang sesebelisoa ho lekanya phallo ea motlakase oa 'mele
Mokhatlo o hlophisitsoeng oa boikoetliso oa American Council on Exercise (ACE) o sebelisa sistimi e latelang bakeng sa liperesente tsa mafura a mmele oa basali:
| Kemiso | Peresente ea mafura a 'mele (%) |
| Baatlelete | 14–20 |
| Boikoetliso | 21–24 |
| Amohelehang / Karolelano | 25–31 |
| O motenya | 32 ho ea holimo |
Karolelano ea letheka ho ea lethekeng
Sekhahla sa hau sa letheka ho ea lethekeng ke sesupo se seng se setle sa hore na o boima bo phetseng hantle kapa che. Ho bala karolelano ena, o lokela ho qala ka ho lekanya litekanyo tsa hau thekeng la tlhaho le karolong e pharalletseng ea mmele oa hau o tlase.
Ho ea ka Mokhatlo oa Lefatše oa Bophelo (WHO), basali ba lokela ho ba le karolelano e phahameng ea letheka ho ea lethekeng ea 0,85.
Karolelano ea letheka ho ea lethekeng e fetang 1,0 e beha basali kotsing ea maemo a bophelo a amanang le mafura a visceral, kapa mafura a mpeng. Maemo ana a kenyelletsa mofetše oa matsoele, lefu la pelo, setorouku le mofuta oa 2 oa lefu la tsoekere.
Karolelano ea letheka ho ea lethekeng e kanna ea se be metric e nepahetseng ka ho fetesisa bakeng sa li-subsets tse ling tsa batho, ho kenyeletsoa bana le batho ba nang le BMI ho feta 35.
U ka laola boima ba 'mele oa hao joang?
Ho boloka boima ba hau bo le maemong a phetseng hantle ho ka hloka mosebetsi o boima, empa ho etsa boiteko e le ba bohlokoa. Hase feela hore o kanna oa ikutloa o le betere, empa hape o tla thibela maemo a bongaka a amanang le botenya.
Li kenyeletsa:
- khatello e phahameng ea mali
- lefu la methapo ea mali (CAD)
- mofuta oa 2 lefu la tsoekere
- lefu la pelo
Nahana ka ho nka boeletsi bo ka tlase haeba o hloka ho theola liponto tse 'maloa ho fihlela boima ba hau bo loketseng. Mehato ena ea bohlokoa e ka u thusa ho fihla moo.
Fokotsa boholo ba likarolo tsa hau
Kotara ea poleiti ea hau e lokela ho ba le karolo ea boholo ba palema ea protheine e omeletseng, joalo ka salmon kapa sefuba sa kana. Kotara e 'ngoe ea poleiti ea hau e lokela ho tšoara karolo e lekanang le feisi ea lijo-thollo kaofela, joalo ka raese e sootho kapa quinoa. Halofo ea ho qetela ea poleiti ea hau e lokela ho bokelloa ka meroho, joalo ka khale, broccoli le pelepele ea tšepe.
Leka ho ema nakoana
Haeba u ntse u lapile kamora hore u qete ho ja, emela metsotso e 20 pele u cheka thuso eo ea bobeli. Leha ho le joalo, leka ho ja litholoana le meroho e sa tsoa khuoa pele u ka fumana li-dessert.
Ja kamehla
Ja lijo tsa hoseng 'me u se ke ua tlōla lijo. 'Mele oa hau o hloka phepo e nepahetseng letsatsi lohle ho sebetsa hantle. Ntle le mafura a loketseng, u ke ke ua ikutloa hantle 'me' mele oa hau o ke ke oa sebetsa hantle.
Munch ka fiber e eketsehileng
Basali ba lokela ho nka ligrama tse 21 ho isa ho tse 25 tsa fiber letsatsi ka leng. Haeba u na le bothata sebakeng sena, eketsa lijo tse kang bohobe ba lithollo le lijo-thollo lijong tsa hau. Li-pastas tsa koro e felletseng, raese le linaoa ke likhetho tse ling tse ntle. Mohopolo mona ke hore fiber e u tlatsa kapele, qetellong e fokotsa takatso ea lijo.
Tsamaea
Hona joale ke metsotso e 150 ka beke ea ho ikoetlisa ka mokhoa o itekanetseng, o kang ho tsamaea kapa yoga, kapa metsotso e 75 ka beke ea ho ikoetlisa ka matla, joalo ka ho matha kapa ho palama baesekele.
Noa metsi a mangata
Basali ba lokela ho fumana linoelo tse 11,5 tsa maro ka letsatsi. Metsi a molemo ka ho fetisisa ebile a tlase ka ho fetisisa lik'halori, empa seno se seng le se seng - ho kenyeletsoa tee, kofi le metsi a phatsimang - se ipapisitse le sepheo sa hau sa letsatsi le letsatsi sa hydration.
Ke eng e nkang?
Boima ba 'mele ha bo bolele hore na u phetse hantle hakae. Ho ja hantle, ho ikoetlisa, ho lula u le metsi le ho robala hantle kaofela ke tsa bohlokoa, ho sa tsotelehe boholo ba hau.
Haeba o hloka ho tšolla liponto tse 'maloa, qala ka ho ipehela pakane ea' nete le ngaka ea hau kapa ka ho khetha BMI kapa boima bo loketseng foreimi ea hau. Ho tloha moo, etsa moralo ka thuso ea ngaka ea hau kapa setsebi sa phepo e nepahetseng 'me u ipehele lipheo tseo u ka sebeletsang ho tsona.
Khetho Ea Editor
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