He aha ke kaulike kaulike no nā wahine?
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 kaupaona a me ke kiʻekiʻe?
- He aha kekahi mau ala e hoʻoholo ai i ka hoʻohui o kou kino?
- Lākiō puhaka-i-hip
- Pehea e hiki ai iā ʻoe ke hoʻokele i kou kaumaha?
- E hōʻemi i kāu nui
- E hoʻāʻo e kali i kahi manawa
- ʻAi mau
- Munch ma ka puluniu hou aku
- Hele neʻe
- E inu hou i ka wai
- He aha ka lawe?
Ehia nā kaumaha o ka wahine ʻAmelika maʻamau?
ʻO ke kaulike wahine ʻAmelika 20 mau makahiki a keu ke kaupaona a kū i ka 63.7 ʻīniha (ʻaneʻane 5 kapuaʻi, 4 iniha) ke kiʻekiʻe.
A me ke anapuni o ka pūhaka? ʻO 38.6 iniha.
Kahaha paha kēia mau helu iā ʻoe. Ua hōʻike ka mea he 39.8 pakeneka o nā mākua ma ʻAmelika Hui Pū ʻIa he nui loa, ma muli o ka ʻikepili ma o 2016.
No nā wahine, kēia penei:
| Pūʻulu makahiki (makahiki) | ʻO ka pākēneka i manaʻo ʻia he overweight a momona paha | ʻO ka pākēneka i manaʻo ʻia he nui |
| 20-34 | 59.6 | 34.8 |
| 35-44 | 67.7 | 43.4 |
| 45-54 | 69.5 | 42.9 |
| 55-64 | 74.5 | 48.2 |
| 65-74 | 75.6 | 43.5 |
| 75 a ʻoi | 67.4 | 32.7 |
E like me ka 2016, ka:
| Pūʻulu makahiki (makahiki) | Kaona kaupaona (paona) |
| 20-39 | 167.6 |
| 40-59 | 176.4 |
| 60 a ʻoi | 166.5 |
Pehea ka hoʻohālikelike ʻana o ko ʻAmelika i ke koena o ka honua?
ʻO ka poʻe ma ʻAmelika Hema ka nui o ka nui o ke kino ma ka honua, e like me kahi noi 2012. Ma mua o 70 pākēneka o ka heluna kanaka i hāʻule i loko o nā overweight-to-obese pae.
ʻO ka poʻe ma ʻAsia, ma ka ʻaoʻao ʻē aʻe, ka nui o ke kino o nā kino. ʻO ke kiko kikoʻī, ʻo ka awelika nui o ka helu kino (BMI) no Iapana i 2005 wale nō 22.9. I ka hoʻohālikelike ʻana, ʻo ka awelika BMI ma United States he 28.7.
Inā pono ʻoe i kahi ala ʻē aʻe e nānā iā ia, ʻo 1 tone o ka nui o ke kino e hōʻike ana i nā mākua o 12 ʻAmelika ʻAkau. Ma ʻAsia, ʻo 1 ton e hōʻike ana i 17 mau mākua.
ʻO nā pākēneka o ka poʻe ma ka honua holoʻokoʻa i manaʻo ʻia he kaupaona nui i helu ʻia ma lalo:
| ʻĀpana | Pakeneka i manaʻo ʻia he overweight |
| ʻAsia | 24.2 |
| ʻEulopa | 55.6 |
| ʻApelika | 28.9 |
| ʻAmelika Latin a me ka Caribbean | 57.9 |
| ʻAmelike ʻĀkau | 73.9 |
| Oceania | 63.3 |
| Honua | 34.7 |
Pehea e hoʻoholo ai i nā pae kau kaumaha?
ʻO kou kiʻekiʻe, moekolohe, a me ka momona a me nā ʻano puʻupuʻu āpau i kāu kaupaona kūpono. Nui nā mea hana e kōkua iā ʻoe e ʻike i kāu helu. ʻO BMI, kekahi o nā pono hana makemake nui ʻia, hoʻohana i kahi haʻina e hoʻopili ai 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. A laila hoʻonui i ka hopena e 703. Hiki iā ʻoe ke hoʻopili i kēia ʻike i ka.
Ke ʻike ʻoe i kāu BMI, hiki iā ʻoe ke hoʻoholo i kahi e hina ai:
- 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 25.0 a me 29.9
- ʻO Obese: kekahi mea ma luna o 30.0
ʻOiai ke hāʻawi nei kēia ala i kahi hoʻomaka maikaʻi, ʻaʻole paha kāu BMI ke ana ʻoi loa o kāu kaupaona maikaʻi. No ke aha mai? Hoʻi ia i nā kumu e like me ka nui o ke kino, ka haku mele ʻana, a me kou mau makahiki.
ʻO nā mea pāʻani, e laʻa, e kaupaona hou aʻe ma muli o ka nui o nā mākala kiʻekiʻe a loaʻa i kahi hopena kaumaha. ʻO ka poʻe ʻelemākule, ma ka ʻaoʻao ʻē, mālama i ka momona ma mua o ka poʻe ʻōpio.
He mea nui e hoʻomaopopo i ka hāʻawi ʻia ʻana o BMI no kahi pākēneka. Ke loli mau nei ko lākou kiʻekiʻe a me nā paona. ʻO ka hopena, he mea pono ke nānā aku i kā lākou BMI e pili ana i nā BMI o nā keiki ʻē aʻe i like ka makahiki a me ka moekolohe.
ʻO kahi laʻana, ʻo kahi kaikamahine 13 makahiki nona ka lōʻihi he 5 kapuaʻi a kaupaona he 100 paona nona ka BMI o 19.5. Eia nō naʻe, e hōʻike ʻia kāna BMI ma ke ʻano he "at the 60th percentile" no nā kaikamahine 13 makahiki. ʻO kēia ka ʻoi aku o kona kaumaha ma mua o ka 60 pākēneka o kāna mau hoa, e hoʻonoho iā ia i ka pae olakino.
He aha ka pilina ma waena o ke kaupaona a me ke kiʻekiʻe?
ʻOiai me kona mau palena, hiki i kāu BMI ke lilo i wahi hoʻomaka maikaʻi ke nānā aku ʻoe i kou olakino holoʻokoʻa. E ʻike ai i kahi e hāʻule ai kāu BMI, e nānā i kēia pakuhi e ʻike i kāu kaupaona kūpono e ke kiʻekiʻe.
| ʻO ke kiʻekiʻe i nā kapuaʻi a me nā ʻīniha | Kaumaha olakino i nā paona (a i ʻole BMI 18.5-24.9) |
| 4’10” | 91–119 |
| 4’11” | 94–123.5 |
| 5’ | 97–127.5 |
| 5’1” | 100–132 |
| 5’2” | 104–136 |
| 5’3” | 107–140.5 |
| 5’4” | 110–145 |
| 5’5” | 114–149.5 |
| 5’6” | 118–154 |
| 5’7” | 121–159 |
| 5’8” | 125–164 |
| 5’9” | 128–168.5 |
| 5’10” | 132–173.5 |
| 5’11” | 136–178.5 |
| 6’ | 140–183.5 |
| 6’1” | 144–189 |
| 6’2” | 148–194 |
| 6’3” | 152–199 |
He aha kekahi mau ala e hoʻoholo ai i ka hoʻohui o kou kino?
No ke ana pono loa inā ʻoe ma kahi kaupaona kūpono, noʻonoʻo paha ʻoe e kipa aku i kāu kauka no nā hoʻokolohua loea, e like me:
- nā hoʻokolohua mānoanoa o ka ʻili, kahi e hoʻohana ai i ka calipers (hiki ke hana ʻia kēia e nā mea hoʻomaʻamaʻa pilikino)
- densitometry, kahi e hoʻohana ai i ke kaupaona ʻana ma lalo o ka wai
- ka hoʻokolohua impedance bioelectrical (BIA), kahi e hoʻohana ai i kahi hāmeʻa e ana i ke kahe o ka uila i loko o ke kino
Ke hoʻohana nei ka hui olakino ʻAha ʻAmelika ma ka hoʻoikaika kino (ACE) i ka ʻōnaehana hoʻokaʻina aʻe no ka pākēneka momona wahine.
| Hoʻokaʻina | Pakeneka momona o ke kino (%) |
| Nā Pāʻani | 14–20 |
| Hoʻoikaika kino | 21–24 |
| ʻAe ʻia / awelika | 25–31 |
| ʻO Obese | 32 a ʻoi |
Lākiō puhaka-i-hip
ʻO ke kaulike o kou pūhaka a i kou pūhaka kekahi hōʻailona maikaʻi inā paha ʻoe ma ke kaupaona olakino. E hoʻomaulia i kēia lākiō, pono ʻoe e lawe mua i kāu ana i kou pūhaka maoli a ma ka ʻaoʻao ākea o kou kino haʻahaʻa.
Wahi a ka World Health Organisation (WHO), pono i nā wahine ke loaʻa ka palena palena ʻoi loa-i-hip o 0.85.
ʻO ka lakio o ka pūhaka i luna o 1.0 e hoʻoweliweli i nā wahine no nā kūlana olakino e pili ana i ka momona visceral, a i ʻole ka momona o ka ʻōpū. ʻO kēia mau ʻano pili pū me ka maʻi ʻaʻai umauma, maʻi puʻuwai, hahau ʻana, a me ka maʻi kōkō ʻelua.
ʻAʻole paha ke kaulike o ka pūhaka i kou pūhaka ke metric ʻoi loa no kekahi mau pūʻulu o ka poʻe, me nā keiki a me nā poʻe me ka BMI ma luna o 35.
Pehea e hiki ai iā ʻoe ke hoʻokele i kou kaumaha?
ʻO ka mālama ʻana i kou kaupaona ma waena o ka pae olakino hiki ke hana i ka hana nui, akā maikaʻi ke hoʻoikaika. ʻAʻole wale ʻoe e noʻonoʻo i kāu mea maikaʻi loa, akā e pale pū ʻoe i nā kūlana olakino i pili i ka momona.
Pākuʻi ʻia lākou:
- kahe koko kiʻekiʻe
- maʻi maʻi aʻa (cor)
- ʻano 2 diabetes
- maʻi maʻi puʻuwai
E noʻonoʻo e lawe i ka ʻōlelo aʻoaʻo ma lalo inā pono ʻoe e nalo i kekahi mau paona e kiʻi i kāu kaupaona kūpono. Hiki i kēia mau kī nui ke kōkua iā ʻoe ma laila.
E hōʻemi i kāu nui
Pono i ka hapahā o kāu pā i kahi mahele o ka palima o ka protein protein, e like me ka salemona a me ka umauma moa. Pono e mālama i kahi hapahā o kāu pā i kahi ʻāpana lima o ka palaoa holoʻokoʻa, e like me ka laiki ʻeleʻele a me ka quinoa. Pono e ahu i ka hapa hope o kāu pā me nā mea kanu, e like me kale, broccoli, a me nā pepelu bele.
E hoʻāʻo e kali i kahi manawa
Inā pololi mau ʻoe ma hope o kou hoʻopau ʻana i kāu pāʻina holoʻokoʻa, kali i 20 mau minuke ma mua o ka ʻeli ʻana i kēlā kōkua lua. ʻOiai, e hoʻāʻo e ʻai i nā huaʻai a me nā mea kanu hou ma mua o ka hiki ʻana i nā mea ʻono.
ʻAi mau
E ʻai i ka ʻaina kakahiaka a mai hōʻalo wale i ka papaʻai. Pono kou kino i ka meaʻai holoʻokoʻa i ka lā holo i ka maikaʻi loa. Me ka loaʻa ʻole o ka wahie kūpono, ʻaʻole ʻoe e manaʻo maikaʻi a ʻaʻole e hana maikaʻi kou kino.
Munch ma ka puluniu hou aku
Lawe nā wahine i 21 a 25 mau lela o ka fiber i kēlā me kēia lā. Inā pilikia ʻoe i kēia wahi, e hoʻohui i nā meaʻai e like me nā berena huapalaoa piha a me nā palaoa i kāu papaʻai. ʻO nā pastas palaoa, ka laiki, a me nā pīni nā koho maikaʻi ʻē aʻe. ʻO ka manaʻo ma aneʻi e hoʻopiha koke ka fiber iā ʻoe, a kaohi loa i kou makemake.
Hele neʻe
ʻO kēia manawa he 150 mau minuke i ka pule o ka hoʻoikaika kino hoʻoikaika kino, e like me ka hele wāwae a i ʻole yoga, a i ʻole 75 mau minuke i kēlā me kēia pule o ka ʻoi aku ka ikaika o ka hana, e like me ka holo a me ke kaʻa kaʻa.
E inu hou i ka wai
Loaʻa i nā wahine i 11.5 mau kīʻaha o ka wai i kēlā me kēia lā. ʻOi aku ka maikaʻi a me ka haʻahaʻa o ka wai i loko o nā calories, akā ʻo nā mea inu āpau - me ke kī, kope, a me ka wai aniani - helu ʻia i kāu pahuhopu hydration o kēlā me kēia lā.
He aha ka lawe?
ʻAʻole haʻi ke kaupaona wale nō i kou olakino. ʻAi maikaʻi, hoʻoikaika kino, noho hydrated, a me ka hiamoe maikaʻi he mea nui ia, no ka nui o kāu nui.
Inā pono ʻoe e hoʻokahe i kekahi mau paona, e hoʻomaka me ke kau ʻana i kahi pahuhopu kūpono me kāu kauka a i ʻole e hoʻoholo ana i ka BMI kūpono a i ʻole ke kaupaona no kāu kino. Mai laila mai, e hana i kahi hoʻolālā me ke kōkua o kāu kauka a i ʻole ka mea nāna e mālama i ka papaʻai a hoʻonohonoho i nā pahuhopu i hiki iā ʻoe ke hana.
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