Mokhoa oa ho bala boima bo loketseng bolelele
Litaba
- Calculator e loketseng boima
- Tafole ea boima ba bana
- U ka fihlela boima bo loketseng joang
- 1. Haeba u le motenya
- 2. Haeba u le motenya
Boima bo loketseng ke boima boo motho a lokelang ho ba le bona bakeng sa bolelele ba hae, bo bohlokoa ho qoba mathata a joalo ka botenya, khatello ea mali le lefu la tsoekere kapa khaello ea phepo e nepahetseng, ha motho a le tlase haholo. Ho bala boima bo loketseng motho o tlameha ho bala Body Mass Index (BMI), e nahanang ka lilemo, boima le bophahamo.
Ho bohlokoa ho bolela hore BMI ha e nahane ka mafura, mesifa kapa metsi ao motho a nang le ona, e le feela litšupiso tsa boima ba bolelele ba motho.Ka hona, haeba motho a e-na le mesifa e mengata kapa a e-na le mokelikeli o mongata, boima bo loketseng bo bontša hore BMI e kanna ea se be e loketseng ka ho fetesisa, ho hlokahala maemong ana, ho etsa tlhahlobo ea phepo e nepahetseng.
Calculator e loketseng boima
Ho bala boima ba 'mele ho batho ba baholo, sebelisa sesebelisoa sa rona ka ho kenya lintlha tsa hau ka tlase:
Boima bo loketseng ke khakanyo ea hore na motho o lokela ho lekanya bolelele ba hae hakae, leha ho le joalo ho na le lintlha tse ling tsa bohlokoa tse lokelang ho tsotelloa, joalo ka mafura, mesifa le metsi, ho fumana hore na boima bo loketseng ke bofe.
Haeba ho na le lipelaelo mabapi le boima, se loketseng ke ho ea ho setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng ea phepo e nepahetseng, hobane tlhahlobisong ena ho ka khonahala ho sheba semelo le ho lekanya liperesente tsa mafura, mesifa, ketso hara tse ding.
Leha ho le joalo, haeba u batla ho bala boima bo loketseng ngoana kapa mocha, sebelisa sebali sa rona sa BMI bakeng sa bana.
Tafole ea boima ba bana
Ka tlase re bonts'a tafole ea boima ba banana ho fihlela lilemo tse 5:
| Lilemo | Boima ba 'mele | Lilemo | Boima ba 'mele | Lilemo | Boima ba 'mele |
| Khoeli e le 'ngoe | 3.2 - 4.8 lik'hilograma | Likhoeli tse 6 | 6.4 - 8.4 kg | Selemo le halofo | 9 - 11.6 kg |
| Likhoeli tse 2 | 4, 6 - 5.8 kg | Likhoeli tse 8 | 7 - 9 lik'hilograma | lilemo tse 2 | 10 - 13 lik'hilograma |
| Likhoeli tse 3 | 5.2 - 6.6 kg | Likhoeli tse 9 | 7.2 - 9.4 kg | Lilemo tse 3 | 11 - 16 lik'hilograma |
| Likhoeli tse 'ne | 5.6 - 7.1 lik'hilograma | Likhoeli tse 10 | 7.4 - 9.6 lik'hilograma | Lilemo tse 4 | 14 - 18.6 kg |
| Likhoeli tse 5 | 6.1 - 7.8 lik'hilograma | Likhoeli tse 11 | 7.8 - 10.2 lik'hilograma | Lilemo tse 5 | 15.6 - 21.4 lik'hilograma |
Ka tlase re bonts'a tafole ea boima ho fihlela lilemo tse 5 bakeng sa bashanyana:
| Lilemo | Boima ba 'mele | Lilemo | Boima ba 'mele | Lilemo | MaotoO |
| Khoeli e le 'ngoe | 3.8 - 5 lik'hilograma | Likhoeli tse 7 | 7.4 - 9.2 lik'hilograma | Selemo le halofo e le 'ngoe | 9.8 - 12.2 lik'hilograma |
| Likhoeli tse 2 | 4.8 - 6.4 kg | Likhoeli tse 8 | 7.6 - 9.6 kg | lilemo tse 2 | 10.8 - 13.6 kg |
| Likhoeli tse 3 | 5.6 - 7.2 lik'hilograma | Likhoeli tse 9 | Lik'hilograma tse 8 - 10 | Lilemo tse 3 | 12.8 - 16.2 lik'hilograma |
| Likhoeli tse 'ne | 6.2 - 7.8 kg | Likhoeli tse 10 | 8.2 - 10.2 lik'hilograma | Lilemo tse 4 | 14.4 - 18.8 kg |
| Likhoeli tse 5 | 6.6 - 8.4 kg | Likhoeli tse 11 | 8.4 - 10.6 kg | Lilemo tse 5 | 16 - 21.2 lik'hilograma |
| Likhoeli tse 6 | 7 - 8.8 kg | 1 selemo | 8.6 - 10.8 kg | ----- | ------ |
Tabeng ea bana, boima ke mokhoa o bobebe oa boemo ba phepo ho feta bophahamo, hobane bo bonts'a phepelo ea phepo ea morao-rao, ka hona litafole tse kaholimo li bontša boima ba lilemo. Kamano pakeng tsa boima le bolelele e qala ho tsotelloa ho tloha lilemong tsa 2.
Sheba video e latelang bakeng sa malebela a ho itekanya ka nepo:
U ka fihlela boima bo loketseng joang
Ha motho a se a se na boleng ba 'mele bo loketseng, o lokela ho buisana le setsebi sa phepo e nepahetseng ho qala lijo tse lumellanang le litlhoko tsa hae, ho eketsa kapa ho fokotsa boima ba' mele. Ntle le moo, o lokela ho ikopanya le tichere ea thuto ea 'mele ho qala moralo o loketseng oa boikoetliso.
Ho fihlela boima bo loketseng ho latela hore na motho o kaholimo kapa ka tlase ho eona, ka hona:
1. Haeba u le motenya
Bakeng sa ba nonneng haholo 'me ba batla ho e fihlela, ho bohlokoa ho eketsa ts'ebeliso ea lijo tse phetseng hantle, tse nang le fiber le likhalori tse tlase, joalo ka eggplant, ginger, salmon le flaxseeds. Lijo tsena li thusa ho potlakisa metabolism le ho fokotsa khatello ea maikutlo, li khetha ho theola boima ba 'mele. Sheba mehlala e meng ea lijo tse u thusang ho theola boima ba 'mele.
Ho fihlela sepheo se potlakileng ka ho fetesisa, ho kgothaletswa hore boikoetliso bo etsoe ho eketsa tšebeliso ea tšebeliso ea likhalori le metabolism. Setsebi sa phepo e nepahetseng se ka khothaletsa li-tea le litlatsetso tsa tlhaho, ha ho hlokahala, ho khothaletsa ho theola boima ba 'mele le ho fokotsa khatello ea maikutlo.
Tabeng ea botenya bo tšabehang, ngaka e ka khothaletsa tšebeliso ea meriana e thusang, hammoho le phepo e nepahetseng le ho ikoetlisa, ho fokotsa boima ba 'mele. Khetho e 'ngoe ke ho etsa opereishene ea bariatric, e bonts'itsoeng bakeng sa batho ba nonneng haholo le ba lekileng ho theola boima ba' mele ka ho ja lijo, empa ba sa atlehe.
Ntle le boima bo loketseng, ho bohlokoa hape ho tseba sephetho sa karolelano ea letheka ho ea lethekeng ho lekola kotsi ea ho ba le mafu a pelo, joalo ka lefu la tsoekere le lefu la pelo. Bona kamoo u ka balang karolelano ea letheka ho ea lethekeng.
2. Haeba u le motenya
Haeba sephetho sa BMI se le ka tlase ho boima bo loketseng, ho bohlokoa ho batla boeletsi ho setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng ea phepo le leano la phepo e lumellanang le litlhoko tsa motho ka mong.
Ha e le hantle, boima ba 'mele bo lokela ho etsahala ka tsela e phetseng hantle, bo rate monono ka mesifa hypertrophy eseng ka ho bokella mafura' meleng. Ka hona, tšebeliso ea lijo tse kang li-pizza, lijo tse halikiloeng, lintja tse chesang le li-hamburger ha se khetho e ntle ka ho fetisisa ho ba hlokang ho nona ka tsela e phetseng hantle, kaha mofuta ona oa mafura o ka bokelloa kahare ho methapo, ho eketsa kotsi ea mafu a lefu la pelo.
Bakeng sa ho eketsa boima ba mesifa, ho bohlokoa ho ja lijo tse nang le liprotheine tse ngata tse kang mahe, chisi, lebese le lihlahisoa tsa lebese, kana kapa salmon, ntle le ho ja lihora tse ling le tse ling tse 3 ho eketsa khalori. Bona lintlha tse ling ho eketsa boima ba hau ka tsela e phetseng hantle.
Maemong a mang, khaello ea takatso ea lijo e kanna ea amana le bokuli bo bong ba 'mele kapa ba maikutlo mme ngaka e ka khothaletsa ho etsa liteko tsa bongaka ho fumana hore na sesosa sa tahlehelo ea boima ke eng.
Sheba video ena ka tlase malebela a ho eketsa boima ba 'mele ka tsela e phetseng hantle:
Re Khothalelitsoe Ke Rona
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