Kuwoneka mwachiwonekere ndi kofunika kwambiri: timadziwoneka tokha kwathunthu kuposa momwe tilili, ndipo anthu omwe amatikonda mosiyana amayesera kuwapanga. Osasamala kuti azindikire kuchuluka kwake kwa kunenepa kwambiri kudzathandiza coefficient yapadera - chomwe chimatchedwa chiwerengero cha misala ya thupi (pambuyo pa BMI). Lingani kuti ndi losavuta, mumangofunika kudzikonza nokha ndi zolemera, tepi ya masentimita ndi calculator.
BMI ili ofanana ndi quotient ya kulemera kwa thupi kotengedwa mu kg, pamtunda umodzi wa kukula komwe kumatengedwa mamita. Tiyerekeze kuti kutalika kwanu ndi 1.63m, ndipo kulemera kwake ndi 59 kg. Panopa, BMI = 59 / (1.63 × 1.63) = 22.20. Izi zikutanthauza kuti kulemera kwanu kuli kovuta (BMI mu 20 - 25).
Ngati chiwerengero chomwe chilipo ndi pakati pa mapepala 25 ndi 30, muyenera kuyang'anitsitsa zakudya zanu ndi moyo wanu. BMI yotereyi sinayankhule za kunenepa kwambiri, koma imachenjeza kuti: Thupi la thupi lakhala "lumpha" pamwambapa.
BMI, yofanana ndi 30-35, ikuwonetsa gawo limodzi la kunenepa kwambiri: misa enieni kuposa mlingo wokwanira wa 1-29%. Ndi BMI 35-40, madigiri 2 a kunenepa kwambiri amayamba, pamene kulemera kwa thupi kumasiyana ndi thupi langwiro ndi zoposa 30-49%. Kunenepa kwambiri kwa digiri yachitatu kumawonjezera kulemera kwa 50-99%, ndipo thupi la mndandanda wa masentimita ndi zoposa 40 mayunitsi.
Njira zochiritsira
Chithandizo choyenera cha kunenepa kwambiri chimapatsa chakudya chapadera ndi kuchita masewera olimbitsa thupi. Palinso mankhwala omwe amachepetsa chilakolako komanso kuthamanga kwa thupi, koma n'zosatheka kuwagula popanda mankhwala. Dokotala adzapereka ndalama izi ngati kokha ngati mankhwala opitirira nthawi yayitali komanso kuchita masewera olimbitsa thupi akuyang'aniridwa sizinapangitse zotsatira. Kotero, poyamba muyenera kugwira ntchito mwakhama, koma popanda kutengeka.
Ndikoyenera kukumbukira kuti mulimonsemo, thupi limatsutsana ndi nkhawa ndi kulemetsa: tsiku lina simungathe kusiya chakudya ndi "kupitirizabe njala" mu dzina la kukongola. Zimayambitsa mavuto aakulu ndi chimbudzi. Maudindo amphamvu ndi osadziwika sangapindulitse, koma kungodwedezeka koopsa kapena kutambasula kwa minofu. Kudya zakudya ndi masewera n'koyenera kuyenda bwino, tsiku lililonse kuchepetsa chiwerengero cha ma calories ndikuwonjezera katundu.
Kodi mungadye chiyani?
Pamene zakudya zowonjezera zakudya ziyenera kuchotsedwa ku zakudya zosavuta kudya, zowonjezera chakudya - mikate ya mpweya, mikate ya kirimu, chokoleti, maswiti ndi maswiti ena omwe mumawakonda. Apatseni iwo ndi zakudya zowonjezera mavitamini, zowonjezera ndi zowonjezera zamoyo: masamba, zipatso, mtedza, zitsamba, mbewu zonse. Koma sitingakane mkaka, mazira ndi nyama - timakhala ndi mapaundi oposa makate ndi mkate, osati mapuloteni oyipa.
Kudya kwa kunenepa kwa madigiri 1 ndi 2 ziyenera kupereka chakudya cha tsiku ndi tsiku, chomwe chili ndi:
- 70-90 g wa mapuloteni;
- 100-200 g wa chakudya;
- 65-75 magalamu a mafuta.
Kudya kwa kunenepa kwambiri kwa digiri yachitatu ndi koopsa kwambiri:
- 60-70 g - mapuloteni;
- 100 g - Zakudya;
- 50-60 g - mafuta.
Njira zamakono
Mwamwayi, mankhwala ndi zakudya ndi masewero olimbitsa thupi ndi abwino kwambiri chifukwa cha kunenepa kwambiri 1 ndi 2 madigiri. Pamene BMI "idalumphika" pamwamba pa 40, njira zoterozo sizothandiza, komabe, monga mankhwala. Kwa mitundu yoopsa imeneyi, pali opaleshoni: m'mimba "imagwedezeka", ndiko kuti, kuchepa kwakukulu. Pambuyo pa opaleshoniyo, wodwala sangathe kudya m'mbiri yapitayo, ndipo thupi lake limayamba kuchepa. Mankhwalawa amalembedwa pa madigiri 3 okha a kunenepa kwambiri, ntchitoyi imapangidwa mosadulidwa (kutsekedwa ndi mtanda wa laser).