Menene Matsakaicin Matsakaicin Maza?

Wadatacce

• Yaya Amurkawa za su kwatanta da sauran duniya?
• Yaya aka tantance jeri masu nauyi?
• Menene alaƙar tsayi da nauyi?
• Menene wasu hanyoyi don ƙayyade jikin ku?
• Rabon kugu-zuwa-hip
• Kashi mai kashi
• Ta yaya za ku iya sarrafa nauyin ku?
• Kafa maƙasudin hasara mai nauyi
• Bi abinci mai kyau
• Kula da girman rabo
• Motsa jiki yau da kullun
• Menene cirewa?

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Nawa ne matsakaicin Ba'amurke?

Matsakaicin Ba'amurke ɗan shekara 20 zuwa sama yana da nauyi. Matsakaicin zagayen kugu yakai inci 40.2, kuma matsakaicin tsayi bai wuce inci 5 da ƙafa 9 ba (kimanin inci 69.1).

Lokacin da aka ragargaza ku ta hanyar rukunin shekaru, matsakaicin ma'aunin mazajen Amurka sune kamar haka:

Yayinda lokaci yayi gaba, Mazajen Amurka suna kara girma da nauyi. , mai matsakaicin mutum yakai nauyin 166.3 kuma ya tsaya a inci 68.3 (tsallaka sama da ƙafa 5 inci 8).

Matan Amurka ma suna ba da rahoton karuwar tsayi da nauyi a kan lokaci.

, matsakaiciyar mata nauyinta yakai fam 140.2 kuma tsayi inci 63.1. Idan aka kwatanta, yakai fam 170.6, yana da da'irar kugu inci 38.6, kuma yana kasa da inci 5 da inci 4 (kimanin inci 63.7).

Ga ƙarin bayani game da dalilin da ya sa wannan ke faruwa da abin da za ku iya yi don kiyaye nauyinku a cikin kewayon lafiya don tsayinku.

Yaya Amurkawa za su kwatanta da sauran duniya?

Matsakaicin nauyin mutane a Amurka da Arewacin Amurka gabaɗaya ya fi kowane yanki a duniya.

A cikin 2012, BMC Kiwon Lafiyar Jama'a ya ba da rahoton matsakaicin matsakaicin yanki. An ƙididdige matsakaita ta amfani da bayanai daga 2005, kuma sun dogara da ƙididdigar haɗin maza da mata:

• Amirka ta Arewa: 177,9 fam
• Oceania, gami da Ostiraliya: Fam 163.4
• Turai: 156.1 fam
• Latin Amurka / Caribbean: 149.7 fam
• Afirka: 133.8 fam
• Asia: 127.2 fam

Matsakaicin duniya don nauyin balagagge shine fam 136.7.

Yaya aka tantance jeri masu nauyi?

Tattara matsakaitan nauyi masu sauki ne, amma tantance lafiya ko manufa mai kyau ya dan fi rikitarwa.

Ofaya daga cikin kayan aikin da aka fi amfani dasu don wannan shine ƙididdigar ƙimar jiki (BMI). BMI yana amfani da dabara wanda ya shafi tsayinku da nauyinku.

Don kirga BMI ɗinka, raba nauyi a fan zuwa tsayinka a inci murabba'i ɗaya. Thatara wancan sakamakon zuwa 703. Hakanan zaka iya shigar da wannan bayanin zuwa cikin.

Don sanin ko BMI naka na al'ada ne ko kuma idan ya shiga wani ɓangare, nemi bayanin da ke ƙasa:

• Matsakaici: komai a karkashin 18.5
• Lafiya: wani abu tsakanin 18.5 da 24.9
• Matsakaici: komai tsakanin 25 da 29.9
• Kiba: wani abu sama da 30

Kodayake BMI ba ta auna kitsen jiki kai tsaye, sakamakonta yana da ɗan daidaita sosai da sakamakon wasu hanyoyin auna kitse na jiki.

Wasu daga cikin waɗannan hanyoyin sun haɗa da:

• Ma'aunin kaurin fatar jiki
• densitometry, wanda ke kwatanta nauyin da aka ɗauka a cikin iska da nauyin da aka ɗauka a ƙarƙashin ruwa
• nazarin wutar lantarki (BIA), wanda ke amfani da sikelin da ke hada wayoyi; karin juriya ta lantarki yana da alaƙa da ƙarin kitsen jiki

Menene alaƙar tsayi da nauyi?

BMI ba koyaushe cikakken kayan aiki bane don auna ko nauyin ku yana cikin lafiya ko kewayon al'ada.

Wani ɗan wasa, alal misali, yana iya ɗaukar nauyi fiye da wanda ba ɗan wasa ba wanda yake da tsayi ɗaya, amma ya kasance cikin yanayin jiki mafi kyau. Wancan ne saboda tsoka ya fi kitse yawa, wanda ke ba da gudummawa ga ƙarin nauyi.

Jinsi kuma abin la'akari ne. Mata sukan fi kitse a jiki fiye da maza. Haka kuma, tsofaffi suna ɗaukan nauyin kitsen jiki kuma suna da ƙarancin tsoka fiye da ƙarancin manya masu tsayi ɗaya.

Idan kana neman kimantaccen ma'auni na ma'aunin nauyi don tsayinka, la'akari da tebur mai zuwa:

Menene wasu hanyoyi don ƙayyade jikin ku?

Ofaya daga cikin mahimmancin iyawar BMI shine cewa baya ɗaukar kayan jikin mutum cikin la'akari. Namiji siriri kuma mai girman kafada mai tsayi iri ɗaya na iya samun nauyin daban amma sun dace daidai.

Akwai wasu ma'aunai waɗanda zasu iya ba ku cikakken ra'ayi na ko kun kasance cikin ƙoshin lafiya.

Rabon kugu-zuwa-hip

Suchaya daga cikin irin wannan ma'aunin shine rawan kugu-zuwa-hip. Yanayin kugu-zuwa-hip yana da mahimmanci saboda nauyin da aka adana a yankin ciki yana sanya ku cikin haɗari mafi girma don wasu yanayin kiwon lafiya, gami da cututtukan zuciya da kuma ciwon sukari na 2.

Za'a auna awo a tsakar jikinka (dama sama da belin ciki) harma da mafi fadi daga kwatangwalo da gindi.

A shekarar 2008, Hukumar Lafiya ta Duniya (WHO) ta ba da shawarar matsakaicin kugu zuwa kwankwaso na 0.90 ga maza da kuma 0.85 ga mata. Rabo na 1.0 da 0.90, bi da bi, ya sanya maza da mata cikin babban haɗari ga matsalolin lafiya.

Duk da fa’idarsa gabaɗaya, rabar ƙugu-da-hip ba ta da kyau ga kowa. Wasu kungiyoyi, gami da yara da waɗanda ke da BMI sama da 35, na iya gano cewa wasu hanyoyin suna ba da cikakken ƙididdigar lafiyar su.

Kashi mai kashi

Akwai hanyoyi daban-daban don tantance yawan kitsen jikinku, gami da ma'aunin kaurin fatar jiki da ƙima. Likitan ku ko kuma mai koyar da aikinku na iya yin irin waɗannan gwaje-gwajen.

Hakanan masu lissafin kan layi suna iya amfani da auna kamar tsayinka, nauyi, da wuyan wuyan hannu don kimanta yawan kitsen jikinka.

Americanungiyar Motsa Jiki ta Amurka (ACE), ƙungiya don ƙwararrun masu motsa jiki, tana amfani da waɗannan rabe-raben masu zuwa don yawan ƙiba na jikin namiji:

Ta yaya za ku iya sarrafa nauyin ku?

Kula da lafiya mai nauyi na iya taimakawa wajen hana matsaloli iri-iri, kamar:

• ciwon zuciya
• rubuta ciwon sukari na 2
• amosanin gabbai

Idan kana buƙatar sauke poundsan fam kaɗan don zuwa nauyin da ya dace, ga wasu matakai masu mahimmanci don taimaka kai ku can:

Kafa maƙasudin hasara mai nauyi

Maimakon mayar da hankali kan babban, babban hoto, burin karamin manufa. Misali, maimakon a sanya ka kan rasa fam 50 a wannan shekara, yi niyyar rasa fam a mako.

Bi abinci mai kyau

Ya kamata abincinku ya fi mai da hankali kan abinci mai zuwa:

• 'ya'yan itãcen marmari
• kayan lambu
• dukan hatsi
• madara mai mai mai yawa ko mara kitso
• durƙusad da sunadarai
• kwayoyi da tsaba

Ayyade yawan amfani da sukarin da aka ƙara, barasa, da ƙoshin mai.

Kula da girman rabo

Gwada yankan abincin da kuka saba yi a rabin. Idan yawanci kuna da pizza guda biyu a daren Asabar, kawai ku sami ɗan salatin. Littafin abinci na iya taimaka maka bin diddigin abin da kuma yawan cin abincinku.

Motsa jiki yau da kullun

Nemi tsawon minti 30 zuwa 40 a kullum ko kuma aƙalla mintina 150 a mako. Tsarin aikin ku ya kamata ya haɗa da zuciya, horo mai ƙarfi, da motsa jiki na sassauƙa. Hakanan zaka iya aiki tare da aboki ko dan dangi don motsa ka ka tashi ka matsa.

Menene cirewa?

Kodayake kasancewar inci 69.1 inci kuma yana da nauyin fam 197.9 na iya zama “matsakaici” ga wani Ba’amurke, wannan ma yana nuna BMI na 29.1 - babban ƙarshen rabon “kiba”. Matsakaici ba koyaushe yana nufin manufa ba, aƙalla a cikin Amurka.

Hakanan yakamata ku tuna cewa akwai nau'ikan dabarun lissafi daban-daban da lissafin da ake amfani dasu don ƙayyade nauyin da ya dace dangane da tsayi. Babu ɗayansu da yake cikakke. Mayila ku iya zama madaidaicin madaidaicin madafan iko, duk da cewa wani ma'aunin na iya sanya muku nauyi.

Kiwan lafiya ba koyaushe ne tabbaci na ƙoshin lafiya ba. Kuna iya samun BMI na al'ada, amma idan kun sha taba kuma ba kwa motsa jiki ko cin abinci daidai, har yanzu kuna cikin haɗarin kamuwa da cututtukan zuciya da sauran mahimmancin yanayi.

Idan kun damu game da lafiyar ku, yi magana da likitan ku.

Zasu iya taimaka maka fahimtar inda ainihin nauyin ka ya faɗi akan bakan kuma yadda wannan zai iya danganta da lafiyar ka gaba ɗaya. Idan ana buƙata, za su iya taimakawa wajen kafa muku kyakkyawan manufa da kuma aiki tare da ku kan dabarun isa can.