Tsvaga kana chiuno chako chizere chiine utano
Chiuno chakakosha chiyero chakatorwa kumativi ose mudumbu panzvimbo ye umbilicus (bhomba bhatani). Nyanzvi dzezvehutano dzinoshandisa chiuno chisina kuvhara varwere kuti zvive nyore zvinetso zvehutano zvine chokuita nehutano.
Chikonzero Nei Chimiro Chisungo Chinhu
Kuyera ukuru hwechiuno chako kunogona kukubatsira kuti unzwisise njodzi yako yehutano hwehutano hwakabatana nekurema kwako.
Muchengetedzo wechuru chete haugone kuratidza kuti une chirwere chekurapa kana kuti iwe uchawana mune ramangwana. Asi iyo inogona kukubatsira iwe nemutapi wehutano wako kuti aone kuti mafuta ari kupi mumuviri wako uye kana mafuta iwayo angakonzera zvinetso zveutano kwauri munguva yemberi.
Maererano neNational Institutes of Health, kana mafuta akawanda ari mukati mechiuno chako panzvimbo yepamakumbo ako, iwe uri pangozi yepamamiriro ezvinhu kusanganisira chirwere chemwoyo uye chirwere chechirwere cheshuga. Iwe unogona kushandisawo chiuno chako chiyero kuverenga chiuno chako-hip ratio (WHR) . Waist-hip ratio inopa imwe chigadziro chekuongorora kuenzanisa nehutano hwehutano hwehutano.
Nzira Yokuenzanisa Nechiuno Kusagadzikana
Kuti uone chiuno chechiuno chakarurama, iwe unofanirwa kushandisa shanduro yakanyatsoyera iyo isiri yakasununguka. Iyo tepi haifaniri kutambanudza kana uri kutora dumbu rako chiyero. Iwe unofanirwawo kubvisa zvipfeko zvinopisa zvinogona kuwedzera padding pamimba.
Simuka kuti uwane yakarurama chiuno chekuyera. Zvadaro, bhinda tape chiyero chakakomberedza chikamu chakakura kwazvo chemuviri wako, nechemberi bhomba yako. Iyo tepi inoyera inofanira kunyarara zvishoma paganda rako. Kana imwe tape yakayera yakagadzirirwa zvakanaka, fema zvinyoro uye wotora chiyero pane exhale.
Tora chiyero zviviri kana katatu kuti uone kuti iwe unowana chigumisiro chinogara. Kubata tape yakasimba zvakasimba kuitira kuti ichekere muviri wenyama, kana kuigadzika zvakare kusununguka kuitira kuti madonhwe aite kuti iwe uwane mhinduro isina kururama.
Ndichiuno Chiuno Chisungo Chinofanira Here?
Saka sei chiuno chako chichikwira? Shandisa iri chati kuti uone kana njodzi yako yezvirwere yakakwirira pane yakasikwa. Kana chiyero chako chiuno chikuru kudarika nhamba, kuratidzika kwehutano hwehutano hwehutano hwakakosha kune huno.
Higc Risk Waist Zviratidzo Zvisungo
- Varume : 40 kana kupfuura masendimita kana 102 masentimita kana kupfuura
- Vakadzi : 35 kana kupfuura masendimita kana 89 masentimita kana kupfuura
Matanho ekuderedza Chiuno chako Chiuno
Kana chiuno chako chisina kukwirira, iwe unogona kushanda nachiremba wako kana kutora matanho ako pachako kuti urasire mafuta omuviri uye kuderedza mafuta mukati mako kuti uwedzere hutano hwako uye hukama hwakanaka.
Nhanho yekutanga kukuderedza chiuno chako chiyero ndechokuongorora nzira yako yekudya. Uri kudya zvinopfuura zvaunoda pane nguva yekudya here? Iwe unonyorera kakawanda pakati pezvokudya here? Iwe unodya zvakanakisa kanoriki zvinonwiwa zvinonwiwa kana zvinonwiwa zvewaini here? Unotenga zvokudya zvakagadzirwa zvinenge zvizere nemakoriji asina chinhu here?
Kana wakapindura hongu kune chero ipi zvayo mibvunzo iyi, iwe unenge uine zvizhinji zvekusarudza kuderedza makori kubva pane kudya kwako.
Iwe unogona kutanga kutanga nekucheka zvikamu zvikamu kana iwe uchidya kudya kukuru. Kana kana iwe usina chokwadi chekudya zvakadini, shandisa calori calculator kuti uenzanise zvaunoda. Zvadaro woverenga makoriyori kuti uone kuti iwe unowana mukana wakafanira.
Kana uchinge wawana kudya kwako mumutsetse, itawo basa rako rekuita kuti upise makoriki akawanda zuva rese. Zvakare, shandisa keroti yekoriori kuti uone kuti makireji mangani iwe zvauri kupisa zuva rega rega, zvino wedzera tsika duku kuchinja kupisa zvishoma. Tora masitepisi pane nzvimbo yepamusoro pabasa kana kuenda kunofamba manheru manheru mushure mekudya kwemanheru. Nhanho imwe neimwe inobata munzira yako kune hupenyu hwakanaka.
Sources:
Nzvimbo dzekurapa nekudzivirira. Kuongorora Kukura Kwako. Kurongeka kwezvokudya, Kuita muviri uye kuwedzera. Yakasvika: December 19, 2015. http: // http: //www.cdc.gov/healthyweight/assessing/
National Heart Lung uye Blood Institute. Kuongororwa Nengozi Yako Yeutoro uye Utano. National Institutes of Health. Yakasvika: December 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
National Heart Lung uye Blood Institute. Kuenzanisa kwekuwedzera kwehuwandu nekuwedzerwa kwehupfumi neBMI, Waist Circumference, uye Associated Disease Risks. National Institutes of Health. Yakasvika: December 19, 2015. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_dis.htm