Kulemera abwino kwa akazi: tebulo. kukula chiŵerengero, kulemera ndi zaka

akazi onse ndimalota kulemera anali abwino. Mtsinje zambiri mu mawonekedwe a mitundu yonse ya mankhwala malonda kuti akulonjeza ang'ono ndi wokongola thupi, magazini mafashoni ndi mapulogalamu kuti limawayamikira zitsanzo wochepa, kulenga maganizo onse kuti kukongola angathe mawonekedwe thupi. Long atapita nyengo akazi Rubens ndi curvaceous wake wapamwamba. Koma kuwonjezera pa kukongola amasewera yofunika thanzi akazi.

Kulemera akazi ndi thanzi

Kwa amayi, mafuta owonjezera m'dera m'mimba amanyamula pangozi yaikulu thanzi kuposa owonjezera mu chiuno. Zingayambitse kuthamanga kwa magazi, kutengera za matenda a shuga ndi woyambirira wa matenda a mitima. Pali kutsutsana zambiri zimene ayenera kulemera kwa mkazi. Koma zoonekeratu kukangana ndi mkazi wokongola - makamaka mkazi wathanzi ndi wokondwa. Mu udindo wofunika kwambiri ankaimba ndi kulemera kwake.

Njira kuwerengetsa kulemera abwino

nthawi yaitali yaitali kuwerengera abwino thupi anasangalala chilinganizo Broca. Ndi zonse njira kupezeka kwa kuwerengetsa kulemera abwino kutalika makamaka ndi zaka. Ndi wokongola zosavuta kudziwa kutalika zokwanira, kulemera, mkazi, ku kukula mu masentimita nambala ya 100 ndi kudzakhala kunenepa moyenerera. Koma chilinganizo izi m'malo zabwino, kuwerengera kulemera kwa akazi zaka 40-50. Pakuti 20-30 chaka zoyambira adzapereka kunenepa moyenerera ndi 10-12% zochepa, ndi kwa akazi zaka zoposa 50, chiwerengero ukuwonjezeka ndi 5-7%.

Tsopano kunadetsa ntchito mitunduyi osiyana ndi matebulo, kutenga nkhani komanso kukula kwa thupi. Kudziwa kulemera kuchuluka kwa kulemera abwino mwa mawu a mankhwala, m'pofunika kuwerengera BMI ntchito njira: thupi mu makilogalamu kugawidwa ndi msinkhu mamita lofanana mbali V / (P * P). Mwachitsanzo: kutalika - 180 masentimita; kulemera - 75 kg.

Likukhalira: 75 / (1.8 * 1.8) = 23,1.

Komanso, BMI amakhudza jenda, thupi mtundu ndi zaka. Iwo likukhalira kuti ndi zaka kusintha kapangidwe ka thupi la munthu, ndi minofu misa ndi adipose minofu. Choncho, dongosolo latsopano, kutenga nkhani makhalidwe m'badwo wa thupi. Poyamba BMI kuchita masamu ntchito chilinganizo: msinkhu mainchesi kugawidwa ndi kulemera mu makilogalamu lofanana mbali zonse. Ndiye, kuwerengera BMI kwa zaka, ntchito zaka-kusintha.

Kodi kuwerengera BMI ndi msinkhu msinkhu?

Popeza zaka mkazi, abwino BMI chiri motere:

• kwa zaka 19 ndi 24 - 19,5;
• kuyambira 25 mpaka 34 - 23,2;
• kwa 35 44 - 23,4;
• pa 45 mpaka 54 - 25,2;
• 55 kwa 64 - 26;
• 65 - 27,3.

Ngati tikulingalira BMI mfundo zonse munthu kwambiri. Ziyenera adzanyamula kukumbukira kuti ponseponse kwa akazi zimadalira zaka zake. Pa 25 ndi 50 zingasiyane kunenepa moyenerera kwambiri kwa akazi. Tebulo BMI mwina lidali achinyamata, achikulire, akazi pa mimba ndi mkaka wa m'mawere komanso othamanga. index Izi ntchito kwa amuna ndi akazi zaka 20 ndi 65.

kulemera Normal ayenera nambala osiyanasiyana 18,5 - 25. Ngati index ndi pansipa mwakale, pali chiopsezo cha kusowa zakudya zofunikira m'thupi. Zosonyezera 25 29 limasonyeza zowonjezera, ndi nkhani zoposa 30 za kunenepa. Kwakukulu BMI ali pamwamba yachibadwa, mwamsanga mukufunika kuonda. Izi osati atsogolere thupi, komanso kuchepetsa chiopsezo inatsekeratu matenda, matenda a shuga ndi matenda oopsa. Koma osati msinkhu ndi zaka zimakhudza kulemera abwino kwa mkazi, tebulo amaganizira mkazi mtundu thupi, kuyambira Chimaona ndi lalikulu akazi ndi osiyana kwambiri yabwino kulemera.

Table akadakwanitsira kulemera kwa thupi iliyonse

Kusonyeza bwino kulemera abwino kwa mkazi, tebulo ayenera kukonzedwa yaing'ono. Kusintha Izi ndi atsikana.

Akazi zaka 18-25, kuwerengera kulemera, m'pofunika kuchotsera makilogalamu 0,45 chaka chilichonse kwa zaka 25.

Posankha munthu kuwonda dongosolo

The njira ya kunenepa moyenerera ndi losavuta: ndi mawonekedwe abwino, musati asamadye kwambiri komanso kuti avundulidwe. Ulamuliro waukulu - palibe monyanyira ndi njala. Chiwerengero cha zopatsa mphamvu tsiku inu kuwotcha zimadalira mlingo wa masewera olimbitsa thupi. Choncho, malingana ndi zakudya tsiku caloric ndi ntchito kulemera thupi imfa ndandanda mkazi aliyense wake kuti apeze kulemera abwino. Kwa amayi Gome m'munsimu adzakhala kothandiza kupeza chakudya, kupatsidwa mlingo wa masewera olimbitsa thupi.

Tebulo limasonyeza kuti mkazi kutsogolera moyo amtengo yogwira, popanda kusintha kulemera kukhoza pafupifupi 1,500 zopatsa mphamvu patsiku. Komabe, ngati mukufuna kuonda, muli kuchepetsa nokha. Khalani limasonyeza kuti kuchepetsa calorie tsiku menyu mpaka zopatsa mphamvu 1200 yafupika kulemera mokoma, mwamsanga, efficiently ndi wopanda mavuto thanzi.

Kodi kuonda?

Posankha mwini mapulani anu zovuta zina kulemera, muyenera kukonzekera zakudya wanu tsiku lirilonse, kaphatikizidwe mu mitundu yosiyanasiyana ya chakudya: chakudya, mapuloteni, zipatso, masamba, mkaka, mafuta - kotero kuti asapitirire chovomerezeka chiwerengero cha zopatsa mphamvu patsiku. ndondomeko ya kuonda ayenera ikuchitika pang'onopang'ono, kusintha mindandanda yazakudya ndi kukula zolimbitsa thupi.

Luso yoyenera kwambiri kuwonda - palibe magilamu 500-800 pasabata. Ngati thupi utachepa mofulumira, pali choopsya moto osati mafuta owonjezera, komanso minofu minofu. Ndipo minofu kupereka osati mphamvu, komanso mlingo wa kagayidwe. Minofu zambiri akupangidwa ndi zosavuta kusunga thupi labwinobwino. Kuponya muyeso umodzi wa mafuta pa sabata, muyenera kulipira nthawi imeneyi 3,500 kcal kuposa anatengedwa ndi chakudya. Mukhoza kudya zochepa chakudya, koma ndi yokonza zakudya, n'zovuta kusunga mmenemo zakudya zofunikira. Savutika ndi zothandiza kwambiri, pang'onopang'ono kuchepetsa calorie madyedwe, kumaonjezera galimoto ntchito za chamoyo.

Kodi kulemera kwa mkazi?

Zakudya ndi kulemera ponseponse kwa akazi angasinthe moyo. Woyembekezera, mkazi Zimakhala zovuta kwambiri, makamaka trimester lomaliza. Pa avareji kwa nthawi adanyamula mwana anawonjezera pakati pa 11 ndi 16 kg. Mu trimester wa magetsi thupi wake kuwonjezera pang'ono okha, ndiyeno inu muyenera kuti thupi lanu zina 300 kcal patsiku, kuphatikizapo mavitamini zofunika ndi mchere. Pakati komanso pobereka, komanso kusamalira mwana zimafuna ndalama yaikulu mphamvu. Choncho, achitsikana muyenera zakudya zambiri, choncho zopatsa mphamvu.

Koma Moms achinyamata kufunafuna posachedwapa kuti ayambenso akalandire chithandizo mogwirizana ndi kukongola. Komabe, zakudya ndi bwino kudikira, chifukwa Kuyamwitsa ndi mimba kuchepetseratu mavitamini ndi mchere, kotero amayi achichepere adzilandira kudya mokwanira, onse okha ndi mwanayo. Pamene yoyamwitsa tikulimbikitsidwa kuonjezera tsiku caloric okhutira pafupifupi 500 kcal, osachepera yochepa, mpaka kusowa mkaka si okhazikika, ndipo ndiye yekha pang'onopang'ono kwambiri kuchepetsa chiwerengero cha zopatsa mphamvu amadya kuti kuonda.

7 malamulo zakudya

Mkazi aliyense anasankha njira yabwino kwambiri kuonda, koma pali malamulo zofunika imfa yake kulemera, amene sakhoza kuwasamalira. M'pofunika kumwa madzi pamaso pa chakudya. Izi zimathandiza mudzaze m'mimba ndi kupewa kudya. Nkofunika onetsetsani kudya kadzutsa. Apo ayi, chakudya adzadyedwa kwambiri. Ngati m'mawa palibe njala, mungachite chamasana kuwunika kuli mwa inu ntchito. Kutafuna chakudya akhale ngati n'zotheka: pang'onopang'ono chosakanikirana ndi chakudya, liwiro amapita kumverera njala. Musamadzadye pa amapita. Onetsetsani choyamba muyenera kuti mukhale pansi, kenako kuyamba kudya.

sitolo ayenera kupita mimba zonse, kugula zinthu mosamalitsa malinga ndi mndandanda inakonzedwa, osalola yekha maswiti owonjezera. Kuchepetsa ingestion zakudya mafuta, chifukwa mafuta ali ndi 2-pindani apamwamba calorific mtengo kuposa kuti mapuloteni ndi chakudya. mankhwala ena ayenera kumwedwa pang'ono. Masamba akhoza kudyedwa popanda chiletso. Ngati mukufuna enaake sayenera kumwedwa nthawi imodzi, ndipo dikirani kwa mphindi 5-10, ndithudi thupi limapeza chizindikiro machulukitsidwe ndi zowonjezera zikhoza kupewedwa.

Yabwino kulemera ndi kudalira maganizo

Ndi ndondomeko kuwonda mkazi aliyense ayenera kulankhula mwanzeru, chifukwa ambiri, kukhala zachilendo thupi misa index, sakusangalala ndi maonekedwe awo komanso amakonda kuonda ngati kuli kotheka komanso mofulumira. Tiyenera kuganizira magawo onse: msinkhu, thupi, zaka. Tiyenera kukumbukira kuti mofulumira kuwonda kumabweretsa kufooka magulu ayambe thupi, kuchititsa njira zosiyanasiyana pathologic m'menemo. Ndipo vuto wosakhutira ndi thupi lawo, makamaka mutu ndi maganizo wokondedwa wake.