Kuwoneka Wanu Sikokwanira
Kunenepa kwambiri kumatanthauzidwa ndi chilengedwe chonse, kapena BMI. BMI imagwiritsidwa ntchito kufotokozera chiopsezo cha matenda a mtima ndi matenda ena aakulu. Kuposa chiwerengerocho, ndikoopsa kwambiri. Mwayesedwa ngati wonenepa kwambiri ngati BMI yanu ili pakati pa 25-29, ndipo imakhala yochuluka ngati ili 30 ndi pamwambapa. Ngakhale BMI imadalira kulemera ndi kutalika, sizimasiyanitsa mafuta ndi minofu. Wothamanga akhoza kukhala ndi BMI yambiri chifukwa chakuti minofu ndi yolemera kuposa mafuta.
BMI sikuti ndi chizindikiro chabwino choopsa cha anthu akuluakulu, popeza kuchepa kwa thupi kumakhala kovuta chifukwa cha kuchepa kwa minofu ndi mafupa monga kuchepetsa mafuta. Komanso, kufufuza komwe kunafalitsidwa mu Lancet ya August 19th 2006, yomwe inafotokoza kafukufuku 40 okhudza 250,000, inasonyeza kuti omwe ali ndi otsika kwambiri a BMI anali ndi chiopsezo chachikulu cha mtima kuposa omwe ali ndi BMI.
Chiuno kwa Hip Ratio
Kotero mwina mwina mafuta abwino a thupi ndi chiwerengero cha m'chiuno chathu, chomwe chimaganizira mawonekedwe a thupi, pomwe kukhala ndi mawonekedwe a thupi ndi thanzi kusiyana ndi maonekedwe a apulo. Mafuta a m'mimba, kapena mafuta a visceral, amadziwika kuti ndi mafuta owopsa kwambiri chifukwa amakhala mkati mwa thupi kuposa mafuta omwe amawasungira pansi pa khungu), ziwalo zofunikira kwambiri monga mtima ndi chiwindi, kutisokoneza kwambiri matenda a mtima, insulini kukana ndi shuga. M'malo mosungidwa mopanda pang'onopang'ono, mafuta operekera amapanga mankhwala ndi mahomoni omwe angasokoneze momwe ziwalo zathu zimagwirira ntchito.
Mafuta Mumkati
Ngakhale ngati mulibe mafuta a mimba, mumatha kukhalabe wathanzi monga mukuganizira. Kuyang'ana pang'ono ndi chinthu chimodzi, kukhala wathanzi ndi chinthu china. Kafukufuku ku UK akusonyeza kuti kukhala wolemera thupi kapena ngakhale wochepa sikutanthauza kuti zonse ziri bwino. Asayansi a ku UK apanga mapu a mafuta pafupifupi 800 omwe amagwiritsa ntchito makina a MRI (magnetic resonance imaging).
Pafupipafupi theka la akazi ndi anthu oposa theka la amuna omwe ali ndi masewera achibadwa a BMI anali ndi mafuta ochuluka kwambiri omwe amapezeka mkatikati mwa mtima ndi chiwindi, ndipo amatha kupyola minofu yosagwiritsidwa ntchito-mofanana ndi mpweya wabwino.
Madokotala akudyetsa zakudya zokhazokwanira kuti ateteze matupi athu ku matenda. Pamene kudya kungatithandizire kuti tiwone bwino, kungachititsenso kuti matupi athu asinthe momwe amachitira mafuta. Omwe anali ndi mafuta owonjezera mkati ankakonda kukhala pansi ndipo nthawi zambiri ankadya bwino ngakhale kuti nthawi zambiri sankakhala owonjezera.
Thupi la Buku la Thupi
Ndili ndi BMI komanso chiwerengero cha chiuno sichinachedwe, kuyembekezera kumva zambiri za Thupi la Buku Lathu, kapena BVI, lopangidwa ndi UK-based Select Research, ndipo likugwiritsidwa ntchito mu Body Benchmark Study. Phunziroli likukonzekera kufufuza anthu odzipereka oposa 20,000 ku UK ndi US zaka zoposa ziwiri, pogwiritsa ntchito chojambulira cha thupi choyera kuti apange mafano atatu omwe amasonyeza mafuta ndi minofu yogawanika, kuti adziwe chiopsezo chachikulu cha matenda. Mwanjira iyi, kaya ndinu olemera kwambiri, olemera kwambiri kapena olemera kwambiri, madokotala amatha kuona omwe ali mafuta ndi omwe sali.
Zimene Mungachite Kuti Mupewe Kukhala Mafuta M'kati
- Idya zakudya zopanda mafuta odzaza, ndipo pewani mafuta opangira mafuta
- Sankhani zakuda kwa nyama ndi nkhuku
- Lembani mafuta okwanira , ndipo musankhe mafuta osatchulidwa monga maolivi, walnuts, ndi flaxseeds
- Idye nsomba kawiri pa mlungu
- Sankhani mbewu zonse, nyemba, ndi zipatso zambiri ndi ndiwo zamasamba, makamaka organic
- Kukula kwa gawo la magawo awiri-magawo awiri a pizza, osati pie yonse
- Imwani madzi ambiri
- Pezani kuyendayenda, kuthamanga, njinga, kuthamangitsa ana, kusambira-chirichonse chimene mungathe kukhala nacho