Kunenepa kalasi 3 - angati makilogalamu? Kodi kudziwa mlingo wa kunenepa?

Onenepa tsopano ndi limodzi mwa mavuto aakulu kwambiri a anthu amakono. M'nkhaniyi ine ndikufuna kukuuzani vuto ngati kunenepa kalasi 3: mmene makilogalamu ambiri pamene kutola munthu ndi mmene kutaya kulemera owonjezera.

Ndi chiyani icho?

Pachiyambi, ine ndikufuna kumvetsa mfundo zofunika ntchito nkhaniyi. Choncho, kunenepa - matenda, imene mu minofu subcutaneous kapena zimakhala zina za thupi amasonkhana mafuta. Ndicho chifukwa chake ine ndikufuna kunena kuti kulemera owonjezera - si vuto zokongoletsa komanso thanzi. Inde, pamene munthu uyu ali mitundu yonse ya mavuto ziwalo zosiyanasiyana ndi machitidwe thupi.

madigiri

Pali atatu digiri zoyambirira za kunenepa: choyamba, chachiwiri, chachitatu. Kodi kusiyanitsa molondola?

1. Pre-wonenepa ndi digiri yoyamba matendawa. Pa nthawi imeneyi, nthawi zambiri munthuyo osadzuka madandaulo chilichonse mawonedwe a mankhwala. Komabe, pali kale kukhumudwa angaoneke maonekedwe. Koma, ngakhale, pali katundu kwambiri pa msana, mfundo ndi mafupa. Ngati panthawi imeneyi, palibe kanthu akutengedwa, matenda ndi mwachilungamo patsogolo mofulumira ndi matenda posachedwapa yafika pa msinkhu wina. Pa nthawi imeneyi, munthu ali ndi thupi misa phindu munthu pazipita 50% ya kulemera yachibadwa.
2. digiri yachiwiri. Pa nthawi imeneyi kulemera kwa zambiri 50-99% ya kulemera abwino. Zizindikiro zomwe zimachitika nthawi yomweyo: kumverera kwa kutopa nthawi zonse, kufooka, irritability. Komanso, odwala kuti iwo nako kumverera zonse njala ndi ludzu. Pankhaniyi pali kufupika kwa mpweya, nseru, ululu malo. Koma pangakhale onse a matenda a ziwalo ndiponso kuwonongeka machitidwe zofunika kwambiri m'thupi.
3. Chachitatu digiri. Pankhaniyi, kulemera munthu kuposa ponseponse osachepera kawiri. Pali mavuto angapo ndi matenda.

mawerengedwe a misa

Komanso mosiyana ndikufuna kulankhula za mmene kudziwa mlingo wa kunenepa. Kodi muyenera kudziwa? Choncho, n'kofunika kuti athe kuwerengera otchedwa Brocken index, chomwe ndi chizindikiro cha thupi wathanzi kwa zaka zambiri. The mawerengedwe aligorivimu:

1. Muyenera kudziwa kutalika anu mu masentimita. Kwa izo, utenge 100.
2. Kenako, zotsatira analandira ayenera subtracted pafupifupi 10-15%.

Komabe anapezazo izi zikhoza kukhala abwino okhawo amene kukula mu osiyanasiyana kuchokera masentimita 155 kwa 170.

Mwachitsanzo:

1. 163 63 = 100 cm.
2. 15% 63 - 9 45 63 - 9, 45 = 53.5 (kg).

Kuti ndi abwino kwa kukula kwa munthu 163 masentimita kulemera kwa pogwiritsa 53 ndi theka.

Ndiponso, kale zosatheka kuwerengetsa mlingo wa kunenepa. Kotero, basi ayenera kuchotsapo kulemera ili yabwino ndi kuwerengera kuchuluka yotsala ya. Izi chizindikiro ndi nkhani zimene mlingo wa kunenepa wodwalayo.

BMI

Njira ina kuwerengera digiri ya adiposity - kuwerengetsa BMI, bungwe la Belgium Adolphe Quetelet. Pankhaniyi muyenera kugwiritsa ntchito mfundo zotsatirazi:

Ine = m / H ²

mawu olembedwa:

1. Ine - ichi ndi thupi misa index.
2. ndi mamita - thupi mu makilogalamu.
3. H - msinkhu meters.

Chitsanzo: tiyeni kukula adzakhala 1,63 m, ndi kulemera - 70 kg. Ine = 70 / 2,66 = 26,3.

Kenako, m'pofunika kuti uone kutanthauzira ndi tebulo wogwila. Indicators zikuphatikizapo:

1. 16 kapena zochepa - sikelo.
2. 16-18,5 - ponseponse.
3. 25-30 - ndi onenepa.
4. 30-35 - Chiwerengerochi kunena za mlingo woyamba wa kunenepa.
5. 35-40 - Izi ndi digiri yachiwiri.
6. 40 bwereza - mlingo chachitatu cha kunenepa.

Kodi kudziwa kunenepa kalasi 3 (makilogalamu monga ndi munthu)? Ndiye basi ayenera bwino kuwerengetsa BMI wanu. Ndipotu, zizindikiro izi adzakhala osiyana (kukula kwambiri) kwa aliyense.

zizindikiro

Payokha ndikufuna kulabadira zizindikiro zimene zigwirizana pamodzi ndi vuto limeneli, monga kunenepa kalasi 3 (monga makilogalamu pamene kupeza anthu - payekha, koma osachepera kawiri kulemera zachilendo). Kodi ngati angaone odwala?

1. Pankhaniyi, anthu simungakhoze kuchita popanda thandizo. Zovuta kuti weramirani, kuti manja ake kumbuyo kwake, nthawi zina zovuta muziyendayenda.
2. Kupuma movutikira. Iwo angayambe osati pa thupi, koma ngakhale pa mpumulo.
3. Komanso, pali maluwa matenda osiyanasiyana amene amakhudza zosiyanasiyana ziwalo. sizachilendo atherosclerosis, matenda oopsa, shuga ndi kapamba.
4. Wodwala pafupifupi nthawi zonse amamva kufooka, kusinza. Ntchito mphamvu ndi otsika.
5. Angayambitse kupweteka kwa mutu ndi ululu mu mtima mwathu.

mankhwala wodwala ikuchitika chilengedwe kuchipatala.

zakudya

Ngati wodwala akunenepa 3 digiri (mmene makilogalamu ambiri motero kuthetsa - anamvetsa), adzakhala zofunika kwambiri zakudya. Choncho, tebulo idzaonetsedwa №8. Zakudya sikuti umalimbana kuchepetsa kunenepa, komanso kubwezeretsa bwino madzi mchere m'thupi. mphamvu Izi ndizo mankhwala otsika-kalori. Komanso muyenera kudya kawirikawiri ndi fractional mbali. menyu chitsanzo kwa tsiku:

Kadzutsa. 90 galamu nyama, masamba saladi ndi mafuta kuchuluka kwa osapitirira 150 ga, 200 ml chinachake mkaka, koma palibe shuga.

Nkhomaliro. magalamu 100 a apulo.

Nkhomaliro. magalamu 200 msuzi kapena borscht zamasamba magalamu 10 kabichi, yophika nsomba magalamu 100 ndi chikho cha zipatso compote zouma (popanda dzuwa). Monga fructose sweetener angathe kugwiritsidwa ntchito.

Masana tiyi. Ganyu chikho cha mkaka wopanda mafuta.

Chakudya. Meatloaf (zophikidwa) - 100 ga mazira Theka modzaza. A kapu ya tiyi.

Pamaso yogona angathe kumwa 150 ga yogurt.

chithandizo

Mlingo chachitatu cha matenda amakhala ndi mtendere wa madipoziti mafuta, ndi kuthetsa mavuto a anthu amazifuna, osati zakudya, komanso mndandanda wa zochita.

1. olimbitsa thupi. Ngati wodwalayo 3 mlingo wa kunenepa, mmene kutaya kulemera owonjezera akhale motere: madzi othamangitsa, olimbitsa. Ndikwabwino kuyambitsa ndi masewera kuwala, pang'onopang'ono kuwonjezeka katundu. Pomwepo kuchita mphamvu maphunziro sindingakhoze. Izi zikhoza kuwononga thupi.
2. Hydrotherapy. Komanso thandizo lalikulu kuonda mphamvu akusamba kapena kutikita madzi.
3. Misala. Nkofunika ndi zamaganizo. Ndipotu, nthawi zambiri amachititsa kuti kunenepa limati zosiyanasiyana maganizo kupirira kuti munthu yekha sangathe.
4. Mankhwala. Iwo anasankha munthu m'thupi yemwenso ngati zakudya ndi zinthu zolimbitsa thupi Musapereke zotsatira ankafuna.
5. Opaleshoni. A yomalizira, kusankha njira imeneyi adzalandira yekha dokotala.

ethnoscience

Kodi wina angathe kuchitidwa chithandizo cha kunenepa kalasi 3? Folk azitsamba wa mankhwala - izi ndi zimene muyenera kumvera. Ngati vuto angathandize njira zotsatirazi:

1. Kulowetsedwa. Tiyenera kutenga magalamu zana a mistletoe zipatso za phiri phulusa ndi laimu makungwa komanso magalamu 75 tsabola madzi ndi linden maluwa. zosakaniza kotheratu osokonezeka. m'pofunika kutenga 3 supuni supuni zosonkhanitsira ndi kulowetsedwa (1 nthawi). Asanapite kugona zitsamba ayenera kutsanulira kapu ya madzi otentha ndipo adzapatsa izo usiku. Tsiku lotsatira iwo osasankhidwa ndi kumwedwa nthawi 4-5 patsiku mwa 150 ml ya ola limodzi musanadye chakudya. Inde: mwezi osachepera 1.
2. Caucasus hellebore. Ndi chida kwambiri polimbana ndi digiri kunenepa lachitatu. Kukonzekera muyenera kutenga supuni 2 supuni zosonkhanitsira, kutsanulira lita imodzi theka la madzi otentha ndipo adzapatsa pafupifupi 75 Mphindi. Imwani mankhwala muyenera theka chikho theka la ola pamaso chakudya 3 pa tsiku. The njira ya mankhwala ndi wothandizila ichi - miyezi isanu ndi umodzi.