Ukubukeka Okuncane Akukwanele
Ukukhuluphala kufinyeleleke emhlabeni jikelele ngokuchazwa komzimba, noma i-BMI. I-BMI isetshenziselwa ukubikezela ingozi yesifo senhliziyo nezinye izifo ezingapheliyo. Ukuphakama kwenombolo, ingozi enkulu. Ucatshangwa ukuthi ukhuluphele kakhulu uma i-BMI yakho iphakathi kuka-25-29, futhi ikhuluphele uma i-30 nangaphezulu. Nakuba i-BMI isekelwe isisindo nokuphakama, ayikwazi ukuhlukanisa amafutha emisipha. Umgijimi angase abe ne-BMI ephakeme kakhulu ngenxa yokuthi isisindo sinzima ngaphezu kwamafutha.
I-BMI ayiyona inkomba enhle yengozi kubantu abadala, njengoba ukulahlekelwa isisindo kungase kubangelwe ukunciphisa umzimba we-muscle ne-bone njengoba kunciphisa amafutha. Ngaphezu kwalokho, ucwaningo olushicilelwe ku- Lancet ka-Agasti 19, 2006, oluhlaziya izifundo ezingu-40 ezibandakanya abantu abangu-250 000, lwabonisa ukuthi labo abane-BMI ephansi babe nengozi enkulu yokuhlaselwa yinhliziyo kunelabo abane-BMI ephezulu.
Isikhwama kuya ku-Hip Ratio
Ngakho-ke mhlawumbe isilinganiso esingcono kakhulu samafutha omzimba yisilinganiso sethu sezinyawo-kuya-hip, esithinta ukuma komzimba, lapho ukuvezwa kwempondo kunempilo kunokuba ube nomzimba we-apula. Amanoni omzimba, noma amafutha e-visceral, kubhekwa njengowona uhlobo olubi kakhulu lwamafutha ngoba lujule kakhulu emzimbeni kunamafutha angaphansi kwesikhumba (amafutha agcinwe ngaphansi kwesikhumba), ezungeze izitho ezibalulekile ezinjengenhliziyo nesibindi, esibeka ngisho nakakhulu nakakhulu ingozi yesifo senhliziyo, insulin ukumelana nesifo sikashukela. Ngaphandle kokuthi kugcinwe ngokungenakuqedwa, amafutha avela ku-visceral akhiqiza amakhemikhali namahomoni angaphazamisa indlela izitho zethu ezisebenza ngayo.
I-Fat Ngaphakathi
Ngisho noma ungenalo i-fat-tale fat fat, ungase ungabi nempilweni njengoba ucabanga. Ukubheka izinto ezincane kuyinto eyodwa, ukuphila okunempilo kuyinto ehlukile. Ukucwaninga e-UK kusikisela ukuthi ukuba isisindo esivamile noma ngisho nomzimba omncane akusho ukuthi konke kuhle. Ososayensi base-UK badale amabalazwe amafutha abantu abangaba ngu-800 abasebenzisa imishini ye-MRI (magnetic resonance imaging).
Cishe kube yingxenye yabesifazane nabangaphezu kwesigamu samadoda anezibalo ezijwayelekile ze-BMI anamazinga angaphezu kwamafutha angaphakathi afakwe ngaphakathi kwenhliziyo nesibindi, futhi agxila emisipha engaphansi-esetshenziswe njenge-steak kahle.
Odokotela bagxila ukuthi ukudla okuwukuphela okwanele ukuvikela imizimba yethu ezifweni. Ngesikhathi ukudlala kungasisiza sibonakale kangcono esimweni sokugeza, kungabangela nokuthi imizimba yethu ishintshe indlela egcina ngayo amafutha. Labo ababa namafutha amaningi ngaphakathi babevame ukuhlala bedla futhi ngokuvamile badla kabi-nakuba kungenjalo njalo ngokweqile.
I-Volume Volume Index
Njengoba i-BMI futhi ngisho nobukhulu besikhumba-kuya-hip ratio bufinyeleleka, kulindeleke ukuthi uzwe kabanzi mayelana ne-Body Volume Index, noma i-BVI, eyakhiwe yi-UK-based Select Research, futhi isetshenziswe ku-Body Benchmark Study. Lolu cwaningo luhlela ukuhlola izisebenzi zokuvolontiya ezingaphezu kuka-20,000 e-UK nase-US eminyakeni engaphezu kwemibili, besebenzisa isithwebuli somzimba okhanyayo omhlophe ukudala izithombe ezintathu-ntathu ezibonisa ukusabalalisa kwe-fat and muscle, ukunquma ingozi ejwayelekile yezifo. Ngale ndlela, kungakhathaliseki ukuthi ukhuluphele ngokweqile, isisindo esivamile noma ngisho nesisindo esiphansi, odokotela bangabona ukuthi ngubani okhululekile futhi ongekho.
Ongakwenza Ukugwema Ukuba Ngamafutha Ngaphakathi
- Yidla ukudla okuncane kunamafutha agcweleyo, futhi ugweme amafutha we-trans
- Khetha ukusikeka okunamandla kwenyama nezinkukhu
- Ukunciphisa inani lokudla kwamafutha , bese ukhetha amafutha angenalutho anjengamafutha omnqumo, ama-walnuts nama-flaxseeds
- Yidla izinhlanzi okungenani kabili ngesonto
- Khetha okusanhlamvu okuphelele, izithelo zomzimba, nezithelo eziningi nemifino, okungcono okuphilayo
- Ukulawula izingxenye zesilinganiso-izingcezu ezimbili ze-pizza, hhayi i-pie yonke
- Phuza amanzi amaningi
- Thola ukuhambahamba, ukugijima, ibhayisikili, ukuxosha izingane, ukubhukuda-noma ngabe ungaphila