Ukuvavanya okubonakalayo kuthobekileyo: sibonakala ngathi ngokugcwele ngakumbi kunokuba siyiyo ngokwenene, kwaye abantu abasithandayo ngokuchaseneyo bazama ukumbumba. Ukungabi namkhethe ukufumana isantya sokunyanya kuninzi kuya kuncedisa i-coefficient ekhethiweyo-okubizwa ngokuba yi-index mass mass (i-BMI kamva). Bala ukuba kulula, ufuna nje ukuzixhobisa ngeesisindo, iteksi yecentimeter kunye ne-calculator.
I-BMI ilingana ne-quotient yobunzima bomzimba ezithathwe kwikg, kwinqanaba lezinga lokukhula elithathwe ngamamitha. Masithi ukuphakama kwakho ngu-1.63 m, kwaye ubunzima bakho buyi-59 kg. Kule meko, i-BMI = 59 / (1.63 × 1.63) = 22.20. Oku kuthetha ukuba ubunzima bakho buqhelekileyo (i-BMI kwi-20 - 25).
Ukuba umlinganiselo ofunyenweyo uphakathi kweeyunithi ezingama-25 no-30, kufuneka uqwalasele ngokutya kwakho kunye nendlela yokuphila. I-BMI enjalo ayengakathethi ngokunyanya, kodwa ilumkisa: ubunzima bomzimba sele "buye" bukho ngaphezu kwesiqhelo.
I-BMI, elingana no-30-35, ibonisa isigaba soku-1 sokunyamezeka: ubuninzi bobunzima bugqithise ubunzima obufanelekileyo ngo-1-29%. I-BMI 35-40, i-2 degrees yokunyameka imisiwe, xa ubunzima bomzimba behluke kumzimba ococekileyo ngamashumi angama-30-49%. Ubukhulu bezinga lesithathu liyakwandisa isisindo esifanelekileyo ngama-50-99%, kwaye isalathisi somzimba sisiqendu esingaphezu kwama-40.
Izindlela zokonyango
Unyango olufanelekileyo lokunyanyisa kunika ukutya okukhethekileyo kunye nokuzilolonga. Kukho amayeza anokunciphisa ukutya kunye nokukhawulezisa imetabolism, kodwa akunakwenzeka ukuwathenga ngaphandle kwemithi. Ugqirha uya kubayalela le mali kuphela ukuba unyango olude ixesha elide kunye nokuzilolonga ngendlela efanelekileyo phantsi kolawulo lwakhe aluzange luvelise umphumo. Ngoko, okokuqala kufuneka usebenze kanzima, kodwa ngaphandle kobuqili.
Kubalulekile ukuba ukhumbule ukuba nakweyiphi na imeko, umzimba uphikisana noxinzelelo kunye nokugqithiswa komthwalo: ngolunye usuku awukwazi ukuyeka ngokupheleleyo ukutya kwaye "uhambe ngesiteleka esilambayo" egameni lobuhle. Ingabangela iingxaki ezinzulu ngokutya. Imithwalo enamandla engaqhelekanga ayiyi kuba nefuthe elihle, kodwa yinkxalabo eyoyikekayo okanye ukululaza kwezihlunu. Ukutya kunye nemidlalo kuyimfuneko ukuhamba kakuhle, yonke imihla ukunciphisa inani leekhalori kunye nokwandisa umthwalo.
Yintoni yokutya?
Xa i-dietotherapy ifanele ifakwe ngaphandle kokutya okulula ukutya okugcobileyo, ezityebile kwi-carbohydrates - iidkebhe zomoya, iigleke ze-cream, i-chocolates, iiskese kunye nezinye iifomese ezizithandayo. Bayibeke ngokutya okucebile kwiivithamini, i-fibre kunye nezithako eziphilayo: imifuno, iziqhamo, izantyambo, izityalo, izityalo ezipheleleyo. Kodwa asikwazi ukunqanda ubisi, amaqanda kunye nenyama - sineemali ezili-pounds ukuya kwee-carbohydrates kunye neengqayi, kungekhona ama-proteins ahlambalaza.
Ukutya ngokunyamezela kwe-1 ne-2 degrees kufuneka kunikezele ukutya okutya imihla ngemihla, equle:
- 70-90 g weeprotheni;
- 100-200 g ye-carbohydrates;
- 65-75 amagremu weenqatha.
Ukutya ngokunyamezela kwinqanaba lesithathu kunzima kakhulu:
- 60-70 g - iiprotheni;
- 100 g - i-carbohydrate;
- 50-60 g - amafutha.
Iindlela eziphambili
Ngelishwa, unyango kunye nokutya kunye nokuzivocavoca lukulungele kuphela ukukhuluphala 1 kunye no-2 degrees. Xa i-BMI "iqhuma" ngaphezu kwe-40, iindlela ezinjalo azisebenzi, nangona kunjalo, njengeziyobisi. Ngeendlela ezimbi kangaka, kukho unyango otyando: isisu "sutured", oko kukuthi, sinciphise ngobukhulu. Emva kokusebenza, isiguli asinakuyidla kwimimiselo yangaphambili, kwaye ubunzima bomzimba buqala ukuhla. Olu unyango lunqunywe kuphela kuma-3 degrees of fatness, imisebenzi iyenziwa ngaphandle kokunqunyulwa (ukugqitywa kwintambo ye-laser).