Menene Matsakaicin Nauyin Mata?

Wadatacce

• Yaya Amurkawa za su kwatanta da sauran duniya?
• Yaya aka tantance jeri masu nauyi?
• Menene alaƙar tsakanin nauyi da tsawo?
• Menene wasu hanyoyi don ƙayyade jikin ku?
• Rabon kugu-zuwa-hip
• Ta yaya za ku iya sarrafa nauyin ku?
• Rage girman girmanka
• Gwada ɗan lokaci
• Ci a kai a kai
• Munch akan karin fiber
• Samun motsi
• Sha karin ruwa
• Menene cirewa?

Nawa ne matsakaiciyar matan Amurka?

Matsakaicin mace 'yar Amurka mai shekaru 20 zuwa sama tana da nauyi inci 63.7 (kusan kafa 5, inci 4).

Kuma matsakaiciyar kugu? Yana da inci 38.6

Wadannan lambobin na iya zama ko kuma ba su ba ka mamaki ba. Rahoton ya ruwaito cewa kimanin kashi 39.8 na manya a Amurka suna da kiba, bisa ga bayanai zuwa shekarar 2016.

Ga mata, wannan kamar haka:

Kamar yadda na 2016, da:

Yaya Amurkawa za su kwatanta da sauran duniya?

Mutane a Arewacin Amurka suna da mafi girman matsakaicin jiki a duniya, bisa ga binciken 2012. Fiye da kashi 70 cikin ɗari na yawan jama'a sun faɗa cikin jeri-mai-nauyi.

Mutane a Asiya, a gefe guda, suna da mafi ƙarancin nauyin jiki. Musamman, matsakaicin matsakaicin matsakaicin jiki ga (asar Japan (Japan) a 2005 bai wuce 22.9 ba. Idan aka kwatanta, matsakaicin BMI a Amurka ya kai 28.7.

Idan kuna buƙatar wata hanyar don kallon ta, tan 1 na nauyin jiki yana wakiltar manya 12 na Arewacin Amurka. A Asiya, tan 1 tana wakiltar manya 17.

Percentididdigar yawan mutanen duniya waɗanda ake ɗauka masu kiba an jera su a ƙasa:

Yaya aka tantance jeri masu nauyi?

Tsayinku, jima'i, da kitsenku da haɗin tsoka duk suna da alaƙa da ƙimarku mafi kyau. Akwai kayan aiki daban-daban don taimaka muku gano lambar ku. BMI, ɗayan shahararrun kayan aikin, yana amfani da dabara wanda ya shafi tsayi da nauyinku.

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

Da zarar ka san BMI naka, zaka iya tantance inda ya faɗi:

• Matsakaici: komai a karkashin 18.5
• Lafiya: wani abu tsakanin 18.5 da 24.9
• Matsakaici: wani abu tsakanin 25.0 da 29.9
• Kiba: wani abu sama da 30.0

Kodayake wannan hanyar tana ba da kyakkyawar hanyar farawa, BMI ba koyaushe zai zama mafi daidaitaccen ma'auni na nauyinku mai kyau ba. Me ya sa? Yana komawa ne ga dalilai kamar girman firam, haɗawar tsoka, da shekarunka.

'Yan wasa, alal misali, na iya auna nauyi saboda yawan tsoka da samun sakamako mai nauyi. Manya manya, a gefe guda, yawanci suna adana mai fiye da manya.

Yana da mahimmanci a lura cewa ana bayar da BMI don matsayin kashi ɗaya cikin ɗari. Girman su da nauyin su yana canzawa koyaushe. A sakamakon haka, yana da amfani sosai duba BMIs su dangane da BMI na wasu yara waɗanda shekarunsu ɗaya da jinsi ɗaya.

Misali, yarinya 'yar shekara 13 wacce ke da tsawon kafa 5 kuma tana da nauyin fam 100 tana da BMI na 19.5. Koyaya, za a bayyana BMI a matsayin “a kashi na 60” ga girlsan mata masu shekaru 13. Wannan yana nufin nauyinta ya fi na kashi 60 na takwarorinta, sun saka ta cikin yanayin lafiya.

Menene alaƙar tsakanin nauyi da tsawo?

Ko da tare da iyakancewa, BMI naka na iya zama kyakkyawan farawa lokacin da kake duban lafiyar lafiyar ka. Don ganin inda BMI ɗinka ya faɗi, kalli wannan ginshiƙi don nemo nauyin da ya dace da tsayi.

Menene wasu hanyoyi don ƙayyade jikin ku?

Don mafi daidaitaccen ma'auni na ko kuna cikin nauyin nauyi, ƙila kuyi la'akari da ziyartar likitanku don gwaje-gwaje na musamman, kamar:

• gwaje-gwajen kauri na fata, wanda galibi ke amfani da calipers (waɗannan ma ana iya yin su ta hanyar masu ba da horo na sirri)
• densitometry, wanda ke amfani da nauyin nauyi
• bioelectrical impedance analysis (BIA), wanda ke amfani da wata na’ura don auna kwararar ruwan lantarki a jiki

Fitnessungiyar motsa jiki ta American Council on Exercise (ACE) tana amfani da tsarin tsara abubuwa masu zuwa don yawan kitson jikin mata:

Rabon kugu-zuwa-hip

Rabon ku-zuwa-hip wani kyakkyawan alama ne na ko kun kasance cikin ƙoshin lafiya. Don lissafin wannan rabo, yakamata ka fara ɗaukar ma'auninka a tsakar jikinka da kuma zuwa mafi girman ɓangaren ƙananan jikinka.

A cewar Hukumar Lafiya ta Duniya (WHO), ya kamata mata su sami matsakaicin kugu-zuwa-hip na 0.85.

Rabon kugu-zuwa-hip sama da 1.0 yana sanya mata cikin haɗari ga yanayin kiwon lafiyar da ke haɗe da kitsen ciki, ko kitse mai ciki. Waɗannan halayen sun haɗa da ciwon nono, cututtukan zuciya, bugun jini, da kuma ciwon sukari na 2.

Matsayin kugu-zuwa-hip bazai iya zama mafi daidaitaccen ma'auni don wasu rukunin mutane ba, gami da yara da mutanen da ke da BMI sama da 35.

Ta yaya za ku iya sarrafa nauyin ku?

Tsayawa nauyinku a cikin kewayon lafiya na iya ɗaukar aiki tuƙuru, amma ya cancanci ƙoƙari. Ba wai kawai za ku ji daɗin jin daɗinku kawai ba, amma har ila yau za ku hana yanayin kiwon lafiyar da ke da alaƙa da kiba.

Sun hada da:

• hawan jini
• cututtukan jijiyoyin zuciya (CAD)
• rubuta ciwon sukari na 2
• ciwon zuciya

Yi la'akari da karɓar shawarar da ke ƙasa idan kuna buƙatar rasa poundsan fam kaɗan don isa ga nauyin da ya dace. Wadannan mahimman matakan zasu iya taimaka maka isa can.

Rage girman girmanka

Kashi ɗaya cikin huɗu na farantinka ya kamata ya ƙunshi ɓangaren dabino mai ƙanshi na furotin, kamar kifin kifi ko nono na kaza. Wani kwata na farantinka ya kamata ya riƙe ɓangaren hannu na dunƙulen hatsi duka, kamar shinkafa mai ruwan kasa ko quinoa. Rabin rabin farantin ku ya kamata a tara shi da kayan lambu, kamar su kale, broccoli, da barkono mai ƙararrawa.

Gwada ɗan lokaci

Idan har yanzu kana jin yunwa bayan ka gama cin abincin ka duka, jira minti 20 kafin ka shiga cikin taimakon na biyu. Ko da hakane, gwada cin sabbin fruitsa fruitsan itace da kayan marmari kafin kai kayan zaki.

Ci a kai a kai

Ku ci karin kumallo kuma kada ku tsallake abinci. Jikinka yana buƙatar daidaitaccen abinci mai gina jiki ko'ina cikin yini don gudanar da mafi kyau. Ba tare da man fetur mai dacewa ba, ba za ku ji daɗi ba kuma jikinku ba zai yi aiki mai kyau ba.

Munch akan karin fiber

Mata su sha cikin gram 21 zuwa 25 na zaren kowace rana. Idan kuna fuskantar matsala a wannan yankin, ƙara abinci kamar burodin hatsi da hatsi a abincinku. Gurasar da-alkama, shinkafa, da wake sune sauran zaɓuɓɓuka masu kyau. Manufar a nan ita ce, zaren ya cika ku da sauri, wanda hakan zai hana ku ci.

Samun motsi

A halin yanzu mintina 150 ne a mako na motsa jiki na matsakaici, kamar yin tafiya ko yoga, ko kuma mintuna 75 a mako na ƙarin ƙarfin aiki, kamar su gudu ko yin keke.

Sha karin ruwa

Mata su kasance suna shan kofuna 11.5 na ruwa a kowace rana. Ruwa ya fi kyau kuma mafi ƙanƙanci a cikin adadin kuzari, amma duk wani abin sha - gami da shayi, kofi, da ruwa mai ƙyalli - ana ƙidaya zuwa burin samar da ruwa na yau da kullun.

Menene cirewa?

Nauyi kaɗai ba ya faɗin yadda kake da lafiya. Cin abinci mai kyau, motsa jiki, zama cikin ruwa, da kuma samun bacci mai kyau duk suna da mahimmanci, komai girmanka.

Idan kuna buƙatar zubar da fam kaɗan, fara da saita manufa mai ma'ana tare da likitanku ko ta hanyar ƙayyade BMI mai dacewa ko nauyi don tsarinku. Daga can, ƙirƙirar tsari tare da taimakon likitanku ko likitan abinci kuma saita manufofin da zaku iya aiki dasu.