Shin Kana da Lafiyar Lafiya? Matsakaicin Nauyi da Tsayi da Jima'i
Wadatacce
- Nawa zan auna nauyi?
- Menene wasu hanyoyi don ƙayyade nauyin lafiya?
- Rabon kugu-zuwa-hip
- Matsayin kugu-zuwa-tsawo
- Kashi mai kashi
- Menene ainihin nauyin maza da mata?
- Ta yaya zan sarrafa nauyi na?
- Takeaway
Menene nauyin mafi kyau?
Wataƙila kun yi mamakin lokaci ɗaya ko wani nawa ya kamata ku auna. Amsar ba koyaushe tana da sauƙi ba kamar kallon taswira.
Matsakaicin nauyinku ya dogara da wasu dalilai daban-daban, gami da:
- tsawo
- jima'i
- kayan mai da tsoka
- girman firam
- wasu dalilai
Matsakaicin girman jiki (BMI) ɗayan ɗayan shahararrun hanyoyi ne don ƙididdige keɓaɓɓen nauyin nauyi. Samun BMI na yanzu yana da sauki kamar haɗa tsayin ka da nauyi zuwa cikin kalkuleta.
Sakamakon tsakanin 18.5 da 24.9 na nufin kun kasance a cikin tsaka-tsakin "al'ada" don tsayinku. Idan sakamakonka bai kai 18.5 ba, ana dauke ka mara nauyi. Tsakanin 25 da 29.9 na nufin an dauke ka da kiba. Kuma idan lambar ka ta 30 zuwa 35 ko sama da haka, an dauke ka mara kiba.
BMI ba koyaushe daidai yake ba, duk da haka, saboda ba ya lissafin dalilai kamar girman firam da haɗin tsoka. Karanta don ƙarin koyo game da BMI da sauran hanyoyin don ƙayyade nauyin nauyi.
Nawa zan auna nauyi?
Shafin da ke gaba yana lissafin nauyi a cikin jeri daban-daban na BMI na manya a wurare daban-daban.
| Tsawo | Na al'ada (BMI 18.5-24.9) | Nauyi mai yawa (BMI 25-29.9) | Kiba (BMI 30-35 +) |
| 4’10” | 91–118 | 119–142 | 143–167 |
| 4’11” | 94–123 | 124–147 | 148–173 |
| 5’ | 97–127 | 128–152 | 153–179 |
| 5’1” | 100–131 | 132–157 | 158–185 |
| 5’2” | 104–135 | 136–163 | 164–191 |
| 5’3” | 107–140 | 141–168 | 169–197 |
| 5’4” | 110–144 | 145–173 | 174–204 |
| 5’5” | 114–149 | 150–179 | 180–210 |
| 5’6” | 118–154 | 155–185 | 186–216 |
| 5’7” | 121–158 | 159–190 | 191–223 |
| 5’8” | 125–163 | 164–196 | 197–230 |
| 5’9” | 128–168 | 169–202 | 203–236 |
| 5’10” | 132–173 | 174–208 | 209–243 |
| 5’11” | 136–178 | 179–214 | 215–250 |
| 6’ | 140–183 | 184–220 | 221–258 |
| 6’1” | 144–188 | 189–226 | 227–265 |
| 6’2” | 148–193 | 194–232 | 233–272 |
| 6’3” | 152–199 | 200–239 | 240–279 |
Duk da yake ginshiƙi ba koyaushe shine hanya mafi kyau don ƙayyade nauyin da ya dace ba, yana iya zama jagora mai kyau.
Idan ba a haɗa tsayinku da rarraba nauyi a nan ba, to kuna son tuntuɓar mai kalkuleta. Amma ku sani cewa BMI ba daidai bane ga mutanen da suke waje da jadawalin da ke sama. (Watau, mafi tsayi da gajarta mutane za su sami BMI wanda ƙila ba wakiltar lafiyar su bane).
BMI yana da wasu matsaloli. Abu daya, baya la'akari da duk masu canjin da zasu iya shafar lafiyarka mai kyau.
Misali, tsofaffi kan adana yawancin kitsen jiki fiye da matasa. Mata gaba daya suna da kitson jiki fiye da na maza. 'Yan wasa na iya samun tsoka mai ƙarfi wanda ke ba da gudummawa ga mafi girman nauyi.
A duk waɗannan misalan, lambar BMI na iya zama mafi kyawun alama ko mutum yana cikin nauyin da ya dace.
Menene wasu hanyoyi don ƙayyade nauyin lafiya?
Akwai wasu hanyoyi da yawa da zaku iya amfani dasu don haɗuwa akan nawa ya kamata ku auna.
Rabon kugu-zuwa-hip
Rabon da'irar kwankwason ku da kuma kewayewar ta ya haifar da abin da ake kira rabon ku-to-hip (WHR). Wannan lambar tana nuna maka yawan kitsen da ake yi a jikinka, wanda ya hada da kugu, kwatangwalo, da gindi.
Likita zai iya taimaka maka gano WHR naka. Idan kanaso kayi a gida da kanka, bi wadannan umarnin:
- Tsaya ka numfasa kullum. Sannan fitar da numfashi da amfani da kaset mai aunawa don auna inci a kusa da kugu, wanda shine mafi kankantar sashi sama da maballin ciki. Wannan lambar ita ce da'irar ku.
- Sannan ka dauki kaset dinka ka auna mafi girman bangaren kwankwasonka da gindi. Wannan lambar ita ce da'irar ku.
- Raba kewaye kwankwason ku ta hanyan kuwan ku don samun WHR ɗin ku.
Yanayin lafiya ga mata shine 0.85 ko ƙasa da haka. Ga maza, yana da 0.9 ko lessasa. WHR mafi girma fiye da 1 na iya nuna yawan haɗarin cututtukan zuciya da halaye masu alaƙa ga maza da mata.
Wannan jadawalin yana ba da ƙarin bayani game da yadda ake karanta WHR ɗinku:
| Haɗarin lafiya | Mata | Maza |
| low | 0.80 ko ƙasa da haka | 0.95 ko ƙasa da haka |
| matsakaici | 0.81 zuwa 0.85 | 0.96 zuwa 1.0 |
| babba | .86 ko mafi girma | 1.0 ko mafi girma |
Wannan hanyar ba ta da matsala, kuma. Ba koyaushe yake da sauƙi don yin rikodin mafi dacewar ma'aunai ba, musamman idan kuna auna kanku.
Haɗin jiki ya bambanta don dalilai da yawa kuma. Wataƙila kuna da karkatacciyar karatu idan kuna da ƙwayoyin tsoka, misali.
Akwai mutanen da ba za su sami cikakken sakamako ba tare da WHR. Wannan ya haɗa da mutanen da suka fi ƙasa da ƙafa 5 ko waɗanda suke da BMI na 35 ko sama da haka. Wannan hanyar ma ba a ba da shawarar ga yara ba.
Matsayin kugu-zuwa-tsawo
Fat a cikin tsaka-tsakin na iya zama ɗayan manyan alamun lafiyar ku. Matsayin kugu-zuwa-tsawo (WHtR) galibi ana amfani dashi don tantance haɗarin cututtukan zuciya da na mace-mace.
Don yin lissafin WHtR naka, ɗauki kewaye ɗinka a inci ka raba shi da tsayin ka a inci. Idan ma'aunin kugu ya yi kasa da rabin tsayinku, yawanci kuna cikin kewayon lafiya.
Kuna iya kwatanta sakamakon ku tare da wannan ginshiƙi:
| Kewayon WHtR | Mara nauyi | Kiwan lafiya | Nauyin kiba | Kiba |
| mata | kasa da 42% | 42%–48% | 49%–57% | mafi girma fiye da 58% |
| maza | kasa da 43% | 43%–52% | 53%–62% | mafi girma fiye da 63% |
Kashi mai kashi
Nauyin ku ba shine kawai alamar yawan kitse da kuke da shi a jikin ku ba. Dogaro da nau'in salon rayuwa, abinci, da ayyukan da kuke shiga, jikinku zai sami haɗakar daban.
Muscle da kitse suna da nauyi daban-daban. Mai wasan motsa jiki na iya samun BMI mara daidai idan jikinsu ya kasance mafi yawan tsoka ne saboda zai sa su kara nauyi. Don haka auna kitse na jiki na iya zama mafi tasiri.
Don samun yawan kitsen jikin ku, zaku iya ziyarci likitan ku ko mai koyarwar ku, ko amfani da kalkaleta na kan layi. Mitocin da za ku buƙaci sun haɗa da tsayinku, nauyi, kugu da ƙwanƙwan hancinku, da wuyan hannu da kewaye.
Hakanan akwai kayan aiki na musamman don taimakawa tantance yawan kitse na jikin ku. Wasu mutane na iya amfani da kayan aikin da ake kira calipers don cushe kitse daga wasu bangarorin jiki kuma auna adadin mai. Wasu na'urori masu auna firikwensin da sikeli na iya aikawa da layin cikin jiki don samun karatu.
Sauyin ruwa, inda kake nutsar da jikinka a cikin tankin ruwa, ita ce hanya mafi dacewa don samun adadin mai mai jikinka. Koyaya, yana da tsada, kuma kuna buƙatar ziyarci lab na musamman don yin shi.
Da zarar kun san yawan kitsen jikinku, zaku iya kwatantawa tare da wannan ginshiƙi, wanda ke nuna kyakkyawan jituwa ta hanyar jima'i da shekaru:
| Shekaru | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Mata | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Maza | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Tare da dukkan ma'aunai da ake buƙata don lissafin yawan kitsen jikinka, yana iya zama da wahala a samu cikakken lamba a gida. Sai dai idan an horar da ku don yin amfani da kullun fata, zai fi kyau ku bar wannan hanyar ga ƙwararren masani.
Menene ainihin nauyin maza da mata?
Wataƙila kun lura cewa ƙididdigar nauyin nauyin jiki ya bambanta ga maza da mata. Wancan ne saboda yawanci mata suna da kitse fiye da na maza.
Hakanan ana rarraba kitse daban a jiki, saboda mata suna yawan adanawa a cikin kwatangwalo, cinyoyi, da gindi. Ga mata, yawanci ana ɗaukar lafiya don samun tsakanin kashi 21 zuwa 24 na kitsen jiki. Ga maza, 14 zuwa 17 bisa dari shine yawancin kewayon lafiya.
Masana kimiyya ba su san ainihin dalilin da ya sa mata ke adana mai fiye da na maza ba. Wasu suna gaskanta cewa yana da alaƙa da haɗuwa da haɗarin haɗari, masu karɓar homon, da kuma ƙwayoyin enzyme daban-daban.
Ta yaya zan sarrafa nauyi na?
Babu kwaya ta sihiri, abincin sirri, ko shirin motsa jiki na musamman wanda zai taimaka maka kiyaye nauyin ka. Madadin haka, kiyaye kyawawan halaye shine mabuɗin don kasancewa cikin ƙoshin lafiya.
Idan kana so ka rasa wasu nauyin, yi la'akari da yin alƙawari tare da likitanka don ƙirƙirar tsari.
Hakanan zaka iya gwada waɗannan hanyoyin:
- Ku ci abinci mai kyau, cikakkun abinci. Sabbin fruitsa fruitsan itace da kayan marmari, kiwo mai ƙarancin mai, furotin mai laushi, hatsi cikakke, da goro sune zaɓuka masu kyau. Kusan yawanci zaku sami waɗannan abinci tare da kewayen kantin kayan masarufi.
- Motsa jiki a kai a kai. Kowane mako, yi niyya don samun mintuna 150 na matsakaiciyar motsa jiki, kamar tafiya, ko minti 75 na ƙarin ƙarfi, kamar gudu.
- Adana littafin abinci don bin kalori. Burnona karin adadin kuzari fiye da yadda kuka ɗauka shine mabuɗin asarar nauyi. Kuna iya lura cewa kuna yin abun ciye-ciye ba tare da tunani ba yayin kallon TV ko cin ɓangarorin da suka yi yawa yayin fita daga gidajen abinci. Littafin rubutu zai taimake ka ka lura da waɗannan alamu.
- Samu tallafi daga abokai, dangi, da sauran hanyoyin. Overeaters Anonymous ƙungiyar tallafi ce ga mutanen da ke fama da matsalar cin abinci irin su yawan wuce gona da iri, rashin abinci, jarabar abinci, bulimia, da ƙari.
Takeaway
Akwai hanyoyi daban-daban don lissafin nauyin da ya dace. Mafi yawansu suna da 'yar tazara, musamman idan aka yi su a gida.
Idan kuna da damuwa game da nauyinku, la'akari da ziyartar likitanku don gwajin jiki. Hakanan likitanku na iya taimaka muku ƙirƙirar shirin rage nauyi ko ƙara nauyi.
Cin abinci da kyau da motsa jikinka hanyoyi ne masu sauƙi don fara tafiya zuwa ga lafiyar jiki a yau.
Karanta wannan labarin a cikin Mutanen Espanya.
Wallafe-Wallafenmu
Menene Matsakaicin Matsakaicin Mata kuma Ta yaya Hakan Ke Shafar Nauyin?
