Mokhoa oa ho lekanya le ho hlalosetsa karolo ea hau ea 'mele ea fatše
Boitsebiso ba 'mele ke karolo ea mafura le mafura a se nang mafura' meleng oa hau. Ho hlophisoa ha 'mele ho na le karolo e tlase ea mafura a' mele le karolo e phahameng ea boima bo se nang mafura, bo akarelletsang mesifa, masapo le litho.
Boitsebiso ba 'mele bo lekantsoeng ho hlahloba boemo ba hau bo botle le bo botle. Hangata, o tla ba le setho sa 'mele se lekantsoeng qalong ea ho lahleheloa ke boima kapa lenaneo la ho ikoetlisa le ho hlahlojoa nako le nako ho shebella tsoelo-pele ea hau.
'Mele o Etsa'ng?
'Mele oa hao o entsoe ka mefuta e' meli ea boima: mafura a 'mele le boima ba mafura.
- Mafura a 'mele e ka fumanoa mahetleng a mesifa, tlas'a letlalo (mafura a tlaase), kapa litho tse potolohileng ( mafura a visceral ). Mafura a mang a hlokahala bakeng sa bophelo bo botle. E bitsoa mafura a bohlokoa mme e thusa ho sireletsa litho tsa ka hare, ho boloka oli ea matla, le ho laola li-hormone tsa 'mele tsa bohlokoa. Empa hape u ka ba le boima bo feteletseng ba mafura a 'mele le a sa hlokahaleng.
- Boima bo se nang mafura bo kenyelletsa masapo, metsi, mesifa, litho tsa 'mele le likokoana-hloko. E ka boela ea bitsoa mahlahahlaha a mongobo. Likokoana-hloko tsena li na le lik'hilojule tse chesang tse matla, ha li ntse li le mafura a 'mele.
Karolo ea mafura a 'mele ke tekanyo ea' mele o hlophisitsoeng ho bolela hore na boima ba 'mele oa hao bo mafura hakae. Palo ea 'mele oa hau e seng mafura ke boima bo se nang mafura. Ho na le mekhahlelo e tloaelehileng ea mafura a 'mele, a fapaneng le banna le basali.
Ho itlhahloba ka tekanyo ea ho itlhatsoa ka nako e tloaelehileng ha ho hlahlobe hore na 'mele oa hao o entsoe joang hobane sekala se ke ke sa bolela hore na boima ba hao bo bokae bo na le metsi, mafura kapa mesifa.
Ho tseba hore na setopo sa 'mele oa hau se phetse hantle, o lokela ho fumana tekanyo ea likarolo tsa mafura a' mele oa hau.
Ho thehoa ha 'Mele o phetseng hantle
Lekhotla la Amerika la ho ikoetlisa (ACE) le fana ka mefuta ena ea litekanyetso ho batho ba sa tšoaneng:
ACE Pat Percent Percent Standards bakeng sa Banna le Basali
| Tlhaloso | Basali | Banna |
|---|---|---|
| Bohlokoa ba Mafura | 10% ho isa ho 13% | 2% ho ea ho 5% |
| Bapalami | 14% ho isa ho 20% | 6% ho isa ho 13% |
| Botlalo | 21% ho isa ho 24% | 14% ho ea ho 17% |
| E amoheleha | 25% ho ea ho 31% | 18% ho ea ho 24% |
| E ntle | ho feta 32% | ho feta 25% |
Bapalami ba atisa ho ba le mafura a 'mele a tlase, a ka' nang a ba molemo bakeng sa ts'ebetso lipapaling tse kang ho matha le ho palama libaesekele. Empa ho ba lekholo le tlaase haholo mafura a 'mele ke bothata ba bophelo bo botle. Bashemane ba bararo ba baatlelete ba eketsa kotsi ea ho tsoa kotsi le mathata a bophelo bo botle. E akarelletsa mathata a ho ja , amenorrhea le ho fokotseha ha masapo ka kotsi e eketsehileng ea ho ferekana ha khatello ea kelello le ho fokola ha masapo.
Haeba o na le boima bo feteletseng kapa o mafura haholo, o na le mafura a 'mele a feteletseng le karolo ea mafura a' mele. O ka ntlafatsa setopo sa 'mele ka ho fumana boima ba' mele ka ho haha mesifa le masapo, le ka ho lahleheloa ke mafura a 'mele o feteletseng.
Mokhoa oa ho lekanya 'mele oa hau ho thehoa
Ho na le litsela tse 'maloa tsa ho fumana tekanyo ea litekanyo tsa mafura a' mele lapeng, holong ea boithabiso kapa ho ngaka ea hau:
Ketelo ea likokoana-hloko : Ena ke mokhoa o sebelisoang ke lihlopha tse tsamaisoang ka letsoho le ka likhahla tsa fatše tsa BIA o theolelang holimo ka nako e tloaelehileng. Nakoana ea motlakase e feta ka 'mele oa hau. Lihlahisoa tsa mafura, metsi le mahlakoreng li thibela phapang ea hona joale ho fana ka ho bala. Litekanyo tse ngata li rekisoa bakeng sa tšebeliso ea malapa 'me ha ho hlokahale koetliso e khethehileng. Litsekanyo tse ling, joaloka Fitbit Aria 2, esita le ho lumellana le mokhoa oa hau oa boikoetliso e le hore u bone kamoo liphetoho mosebetsing oa hau oa letsatsi le letsatsi le ho ja li amanang le boima ba hau kateng.
Mekhoa ea Letlalo : Mokhoa ona o atisa ho sebelisoa ke ba koetlisoang 'meleng kapa e le karolo ea lenaneo la ho theola boima ba' mele. Lisebelisoa li sebelisoa ho nka litekanyo likarolong tse fapaneng tsa 'mele oa hau.
- DEXA Scan (bobeli ba matla a x-ray absorptiometry): Ena e hlahlojoa e etsoa sebakeng sa bongaka 'me e ka boela ea sebelisoa ho hlahloba bongata ba masapo.
- Ho Lekola ho Tsamaea ha Likokoana-hloko : Ho thata ho fumana tekanyo ena ea khauta ea tekanyo ea mafura a 'mele e akarelletsang ho ba dunked ka tanka ea metsi.
- Batlatsi ba lihlahisoa tsa 'mele : Ho na le li-calculator tse sebelisang litekanyo tse fapaneng tsa' mele, ho akarelletsa le 'mele oa boima ba' mele (BMI).
Lintlha Tse Amanang le 'Mele oa Sebopeho
Ho hlophisoa ha 'mele oa hau ho ka susumetsoa ke lintho tseo u ke keng ua li laola:
- Lilemo: Batho ba lahleheloa ke mesifa ha ba ntse ba hōla haeba ba sa e boloke ka koetliso e lekaneng ea boima ba 'mele. Sena se fella ka butle-butle metabolism.
- Ho kopanela liphate: Basali ba na le mafura a mangata ho feta banna joaloka tsela ea tlhaho ea ho itokisetsa bokhachane le tlhokomelo.
- Liphatsa tsa lefutso: Tsena li phetha karolo ho sa tsotellehe hore na u itšetlehile ka tlhaho kapa u na le tšekamelo ea ho boloka mafura, ho akarelletsa moo u bolokang teng.
- Li-Hormone: Tsena li ka susumetsa metsi le ho hlophisoa ha 'mele.
Na U Lokela ho Fetola 'Mele oa Hao?
Haeba karolo ea mafura a 'mele ea hao e phahame haholo, u ka' na ua leka ho fokotseha ho ntlafatsa bophelo bo botle ba hao, boithabiso ba lipapali le bophelo. U ka boela ua khona ho fokotsa kotsi ea maloetse. Haeba mafura a 'mele oa hau a le tlase ho mafura a bohlokoa, u ka' na ua batla ho etsa liphetoho ho li isa sebakeng seo ho tla fokotsa likotsi tsa bophelo bo botle.
Ho fetola sebopeho sa 'mele oa hau bakeng sa bophelo bo botle le ho phela hantle, ho ikemiselitse ho eketsa mesifa le ho fokotsa boima ba mafura a feteletseng . U ka fetola lijo tsa hau , qala lenaneo la boikoetliso, kapa u kopanya mekhoa eo ka bobeli .
Lentsoe le Tsoang ho
Litho tsa 'mele oa hao le mafura a' mele ke litekanyo tsa bohlokoa ha u le lenaneong la ho lahleheloa ke boima ba 'mele. U ka atleha ho lahleheloa ke mafura le ho fumana mesifa ntle le ho bona boima ba hau bo theoha. Ho hlahloba ho lahleheloa ke boima ba 'mele le boiteko ba ho ikoetlisa ka' mele oa litekanyo ea 'mele ke tsela e ntle ea ho bona tsoelo-pele ea hau. Ho bonolo ho feta leha e le neng pele ka ho fumaneha ha boholo ba mafura a 'mele .
> Mehloli:
> Lingaka tsa Maiketsetso tsa American Academy of Orthopedic. Mosali oa Athlete Triad: Mathata a bakoang ke ho ikoetlisa ka ho Feteletseng le ho ja. http://orthoinfo.aaos.org/topic.cfm?topic=A00342.
> Lekhotla la Amerika la ho ikoetlisa. Lisebelisoa le lipalo. https://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2
> Fahey TD. Tšoanela hantle: Likhopolo tsa motheo le li-Labs ka ho phela hantle le ho phela hantle . New York: Thuto ea Hill Hill ea McGraw; 2017.
> National Heart, Lung le Blood Institute. Ho lekanyetsa kotsi ea Boima ba 'mele le Bophelo ba Hao. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm.