He aha ke kaulike kaulike no nā kāne?
Anter
- Pehea ka hoʻohālikelike ʻana o ko ʻAmelika i ke koena o ka honua?
- Pehea e hoʻoholo ai i nā pae kau kaumaha?
- He aha ka pilina ma waena o ke kiʻekiʻe a me ke kaumaha?
- He aha kekahi mau ala ʻē aʻe e hoʻoholo ai i ka hoʻohui ʻana o kou kino?
- Lākiō puhaka-i-hip
- Pakeneka momona o ke kino
- Pehea e hiki ai iā ʻoe ke hoʻokele i kou kaumaha?
- Hoʻonohonoho i nā pahu hopu pohō kūpono
- E hāhai i ka papaʻai olakino
- E nānā i nā nui o ka ʻāpana
- Hoʻomaʻamaʻa i kēlā me kēia lā
- He aha ka lawe?
Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.
Ehia na kaumaha o ke kanaka Amerika maʻamau?
ʻO ke kāne ʻAmelika maʻamau he 20 mau makahiki a keu kaupaona. ʻO ke anapuni ke anawaena he 40.2 iniha, a ʻo ke kiʻekiʻe awelika ma luna pono o 5 kapuaʻi 9 ʻīniha (ma kahi o 69.1 iniha) ke kiʻekiʻe.
Ke wāwahi ʻia e ka pūʻulu makahiki, ʻo ke kaupaona kaupaona no nā kāne ʻAmelika penei:
| Pūʻulu makahiki (Makahiki) | Kaona awelika (Paona) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 a ʻoi | 194.7 |
Ke holo nei ka manawa, ke hoʻonui nei nā kāne ʻAmelika i ka nui a me ke kaumaha. , kaupaona ke kāne maʻamau he 166.3 paona a kū ma 68.3 ʻīniha (ma luna pono o 5 kapuaʻi 8 ʻīniha) ke kiʻekiʻe.
Ke hōʻike pū nei nā wahine ʻAmelika i ka hoʻonui ʻana o ke kiʻekiʻe a me ke kaumaha i ka manawa.
, kaupaona ʻia ka wahine maʻamau he 140.2 paona a 63.1 ʻīniha ka lōʻihi. I ka hoʻohālikelike ʻana, he 170.6 paona kona kaumaha, a puni kona pūhaka he 38.6 iniha, a aia ma lalo o 5 kapuaʻi 4 ʻīniha (ma kahi o 63.7 iniha) ke kiʻekiʻe.
Eia hou aʻe e pili ana i ke kumu o kēia e hana nei a me nā mea hiki iā ʻoe ke hana e mālama i kou kaupaona i kahi pae olakino maikaʻi no kou kiʻekiʻe.
Pehea ka hoʻohālikelike ʻana o ko ʻAmelika i ke koena o ka honua?
ʻO ke kaulike kaulike o ka poʻe ma ʻAmelika Hui Pū ʻIa a me ʻAmelika Hema ma ke ʻano he kiʻekiʻe kiʻekiʻe aʻe ma mua o nā wahi ʻē aʻe o ka honua.
I ka 2012, ua hōʻike ʻo BMC Public Health i nā kaupaona kaupaona e like me ka ʻāina. Ua helu ʻia nā averika me ka hoʻohana ʻana i ka ʻikepili mai ka 2005, a kaukaʻi ʻia i ka helu helu no nā kāne a me nā wahine.
- ʻAmelika Hema: 177.9 paona
- Oceania, me ʻAukekulia kekahi: 163.4 paona
- ʻEulopa: 156.1 paona
- ʻAmelika Latin / Caribbean: 149.7 paona
- ʻApelika: 133.8 paona
- Asia: 127.2 paona
ʻO ka awelika o ka honua no ke kaumaha o kahi mākua ʻo 136.7 paona.
Pehea e hoʻoholo ai i nā pae kau kaumaha?
He maʻalahi ka hōʻuluʻulu ʻana i nā kaupaona maʻamau, akā ʻo ka hoʻoholo ʻana i kahi kaupaona olakino a maikaʻi paha he mea paʻakikī loa ia.
ʻO kekahi o nā pono hana maʻamau no ka helu kino nui (BMI). Hoʻohana ka BMI i kahi haʻina e pili ana i kou kiʻekiʻe a me kou kaumaha.
E hoʻomaulia i kāu BMI, e puʻunaue i kou kaupaona i nā paona e kou kiʻekiʻe i nā ʻīniha i loaʻa. Hoʻonui i kēlā hopena e 703. Hiki iā ʻoe ke komo i kēia ʻikepili i loko o kahi.
I ʻike ai he maʻamau kāu BMI a i ʻole inā hāʻule ia ma lalo o kahi mahele ʻē aʻe, e nīnau i ka ʻike ma lalo:
- Kaona kaumaha: kekahi mea ma lalo o 18.5
- Olakino: kekahi mea ma waena o 18.5 a me 24.9
- Kaumaha: kekahi mea ma waena o 25 a 29.9
- ʻO Obese: kekahi mea ma luna o 30
ʻOiai ʻaʻole ana pololei ʻo BMI i ka momona o ke kino, hoʻopili nā hopena i kekahi manawa me nā hopena o nā ana o ke kino momona.
ʻO kekahi o kēia mau ʻano hana:
- ana mānoanoa o ka ʻili
- densitometry, ka mea hoʻohālikelike i nā kaupaona i lawe ʻia i ka lewa me nā kaupaona i lawe ʻia i lalo o ka wai
- ke kālailai impedance bioelectrical (BIA), e hoʻohana ana i kahi pālākiō e hoʻohui i nā electrodes; hoʻohui ʻia ke kūpaʻa uila me ka momona o ke kino
He aha ka pilina ma waena o ke kiʻekiʻe a me ke kaumaha?
ʻAʻole kūpono ka BMI i kahi mea hana kūpono e ana inā kou kaupaona i ka pae olakino a maʻamau paha.
ʻO kahi mea haʻuki, no ka laʻana, hiki ke kaupaona ma mua o ka mea ʻaʻaole o ke kiʻekiʻe hoʻokahi, akā e ʻoi aku ke kūlana maikaʻi o ke kino. ʻO ia no ka mea ʻoi aku ka nui o ka mānoanoa ma mua o ka momona, kahi mea e hāʻawi ai i kahi kaupaona kiʻekiʻe.
ʻO ka wahine kekahi mea e noʻonoʻo ai. Mālama nā wahine e mālama i nā momona o ke kino ma mua o nā kāne. Pēlā nō hoʻi, mālama nā mākua makua i ka momona o ke kino a ʻoi aku ka nui o nā puʻupuʻu ma mua o nā ʻōpio ʻōpio o ke kiʻekiʻe like.
Inā ʻoe e ʻimi nei i kahi kuhi kūpono o kahi kaupaona kūpono no kou kiʻekiʻe, e noʻonoʻo i ka papa aʻe:
| ʻO ke kiʻekiʻe i nā kapuaʻi a me nā ʻīniha | ʻO ke kaumaha olakino i nā paona |
| 4’10” | 88.5–119.2 |
| 4’11” | 91.6–123.3 |
| 5′ | 94.7–127.5 |
| 5’1″ | 97.9–131.8 |
| 5’2″ | 101.2–136.2 |
| 5’3″ | 104.5–140.6 |
| 5’4″ | 107.8–145.1 |
| 5’5″ | 111.2–149.7 |
| 5’6″ | 114.6–154.3 |
| 5’7″ | 118.1–159 |
| 5’8″ | 121.7–163.8 |
| 5’9″ | 125.3–168.6 |
| 5’10” | 129–173.6 |
| 5’11” | 132.7–178.6 |
| 6′ | 136.4–183.6 |
| 6’1″ | 140.2–188.8 |
| 6’2″ | 144.1–194 |
| 6’3″ | 148–199.2 |
He aha kekahi mau ala ʻē aʻe e hoʻoholo ai i ka hoʻohui ʻana o kou kino?
ʻO kekahi o nā palena nui o ka BMI ʻaʻole ia e lawe i ke ʻano o ke kino o kekahi kanaka i mea e noʻonoʻo ai. ʻO kahi kāne lahilahi a me kahi kanaka ākea ākea o ke kiʻekiʻe like he ʻokoʻa paha nā kaupaona akā pono like.
Aia kekahi mau ana ʻē aʻe i hiki ke hāʻawi iā ʻoe i kahi manaʻo ʻoi aku ka pololei inā ʻaʻole ʻoe i kahi kaupaona olakino.
Lākiō puhaka-i-hip
ʻO kekahi o ia ana ke kaulike o ka pūhaka a i ka hip. He mea nui ka lākiō o ka pūhaka no ka mea ʻo ke kaupaona i mālama ʻia i ka wahi o ka ʻōpū e hoʻoweliweli iā ʻoe no kekahi ʻano olakino, e like me ka maʻi puʻuwai a me ka maʻi diabetes 2
E lawe ʻia nā ana i kou pūhaka kūlohelohe (ma luna pono o kou ʻōpū) a ʻo ka ʻāpana ākea o kou pūhaka a me kou puʻupuʻu.
I ka makahiki 2008, ua paipai ka World Health Organization (WHO) i ka lākiō nui i ka pākēneka o 0.90 no nā kāne a me 0.85 no nā wahine. ʻO nā lakio o 1.0 a me 0.90, ua kau ʻia nā kāne a me nā wahine i kahi makaʻu nui no nā pilikia olakino.
I loko nō o kona pono holoʻokoʻa, ʻaʻole koi ʻia ka lākiō o ka pūhaka i kou hope no nā mea āpau. ʻO kekahi mau pūʻulu, me nā keiki a me nā mea me kahi BMI ma mua o 35, ʻike paha i kahi ʻano ʻē aʻe e hāʻawi i kahi loiloi kūpono loa o ko lākou olakino.
Pakeneka momona o ke kino
Nui nā ʻano e hoʻoholo ai i ka pākēneka momona o kou kino, me nā ana mānoanoa o ka ʻili a me ka densitometry. Hiki paha i kāu kauka a i ʻole kahi mea hoʻomaʻamaʻa pilikino ke hana i kēia mau ʻano hoʻokolohua.
Hiki i nā mea helu pūnaewele pūnaewele ke hoʻohana i nā ana e like me kou kiʻekiʻe, kaupaona, a me ka hoʻopulima lima e koho ai i ka pākēneka momona o kou kino.
ʻO ka American Council on Exercise (ACE), kahi hui no nā ʻoihana hoʻoikaika kino, hoʻohana i nā ʻano hoʻohālikelike aʻe no ka momona momona o ke kāne kāne:
| Hoʻokaʻina | Pakeneka momona o ke kino (%) |
| Nā Pāʻani | 6–13 |
| Hoʻoikaika kino | 14–17 |
| ʻAe ʻia / awelika | 18–24 |
| ʻO Obese | 25 a keu |
Pehea e hiki ai iā ʻoe ke hoʻokele i kou kaumaha?
ʻO ka mālama ʻana i kahi kaupaona olakino hiki ke kōkua i ka pale ʻana i nā ʻano pilikia, e like me:
- maʻi maʻi puʻuwai
- ʻano 2 diabetes
- ʻōiwi
Inā pono ʻoe e hoʻokuʻu i kahi mau paona e hiki i kou kaupaona kūpono, eia kekahi mau kiʻina e kōkua iā ʻoe e hele ma laila:
Hoʻonohonoho i nā pahu hopu pohō kūpono
Ma kahi o ka nānā ʻana i ka pahuhopu nui, kiʻi nui e kau i kahi pahu hopu liʻiliʻi. ʻO kahi laʻana, ma kahi o ke kau ʻia ʻana o ka lilo ʻana he 50 mau paona i kēia makahiki, e ʻimi no ka nalo ʻana i kahi paona o ka pule.
E hāhai i ka papaʻai olakino
Pono kāu papaʻai e nānā nui i nā meaʻai aʻe:
- nā huaʻai
- nā mea kanu
- palaoa holoʻokoʻa
- waiu momona momona a momona ʻole
- nā polokina wīwī
- nā nati a me nā hua
Ka palena o kāu ʻai ʻana o nā kō, nā waiʻona, a me nā momona momona.
E nānā i nā nui o ka ʻāpana
E hoʻāʻo e ʻokiʻoki i kāu mau wahi ʻai maʻamau i ka hapalua. Inā loaʻa ʻelua mau ʻāpana pizza i ka pō Pōʻaono, hoʻokahi wale nō a me kekahi salakeke. Hiki i kahi puke pai meaʻai ke kōkua iā ʻoe e nānā i ka mea a me ka nui āu e ʻai nei.
Hoʻomaʻamaʻa i kēlā me kēia lā
E ʻimi a 30 a 40 mau minuke i kēlā me kēia lā a i ʻole ma ka liʻiliʻi he 150 mau minuke i kēlā me kēia pule. Pono e hoʻokomo i kāu regimen hoʻoikaika kino i ka cardio, ka hoʻomaʻamaʻa ikaika, a me nā hoʻoikaika maʻalahi. Hiki iā ʻoe ke hana me kahi hoaaloha a ʻohana paha o ka ʻohana e hoʻonāukiuki iā ʻoe e ala aʻe a neʻe.
He aha ka lawe?
ʻOiai ʻo 69.1 iniha ke kiʻekiʻe a kaupaona ʻia he 197.9 paona paha he "awelika" no ke kanaka ʻAmelika, hōʻike pū ia i kahi BMI o 29.1 - ka hopena kiʻekiʻe o ka "overweight" classification. ʻAʻole manaʻo mau ka awelika i ka maikaʻi, ma ka liʻiliʻi ma United States.
E noʻonoʻo pono ʻoe aia kekahi mau ʻano like ʻole a me nā helu ʻana i hoʻohana ʻia e hoʻoholo ai i ke kaupaona kūpono e pili ana i ke kiʻekiʻe. ʻAʻohe o lākou i hemolele. ʻO ʻoe paha ke kaupaona kūpono no kāu mōlina nui, ʻoiai ke kapa ʻia ʻana o kahi ana ʻē aʻe he kaupaona.
ʻO ke kaupaona olakino ʻaʻole paʻa mau i ke olakino maikaʻi. Hiki iā ʻoe ke loaʻa i kahi BMI maʻamau, akā inā ʻoe e puhi a hana ʻole i ka hoʻoikaika kino a ʻai ʻole paha, aia nō ʻoe i ka makaʻu no ka maʻi puʻuwai a me nā ʻano kumu ʻē aʻe.
Inā pili ʻoe i kou olakino, e kamaʻilio me kāu kauka.
Hiki iā lākou ke kōkua iā ʻoe e hoʻomaopopo i kahi e hāʻule ai kou kaupaona ma ka laulaha a pehea e pili ai kēia i kou olakino holoʻokoʻa. Inā pono, hiki iā lākou ke kōkua i ka hoʻonohonoho ʻana i kahi kaupaona pahuhopu maikaʻi nāu a hana pū me ʻoe i nā hoʻolālā e hiki ai i laila.
ʻO Kā Mākou Koho
Paepae uila: he aha ia, nā pono a pehea e hana ai
