ʻO ʻoe ke kaupaona olakino? Nā pae kaumaha e ke kiʻekiʻe a me ka moekolohe
Anter
- Ehia kaʻu e kaupaona ai i ke kiʻekiʻe?
- He aha kekahi mau ʻano hana e hoʻoholo ai i ke kaupaona olakino?
- Lākiō puhaka-i-hip
- Lākiō puhaka-i-kiʻekiʻe
- Pakeneka momona o ke kino
- He aha ke kaupaona kūpono no nā kāne a me nā wahine?
- Pehea wau e mālama ai i koʻu kaumaha?
- ʻO ka lawe lawe ʻana
He aha ke kaupaona kūpono?
Ua noʻonoʻo paha ʻoe i kekahi manawa a i kekahi paha i ka nui o kāu e kaupaona ai. ʻAʻole maʻalahi ka pane ma mua o ka nānā ʻana i kahi pakuhi.
Aia kou kaupaona maikaʻi i nā ʻano kumu like ʻole, e like me:
- kiʻekiʻe
- moekolohe
- momona a me nā puʻupuʻu puʻupuʻu
- nui maoli
- nā kumu ʻē aʻe
ʻO ka papa kuhikuhi nui o ke kino (BMI) kekahi o nā ala kaulana e helu ai i kahi pae kaumaha kūpono. Maʻalahi ke kiʻi ʻana i kāu BMI o kēia manawa e like me ka hoʻopili ʻana i kou kiʻekiʻe a me kou kaumaha i loko o kahi calculator.
ʻO kahi hopena ma waena o 18.5 a me 24.9 ʻo ia hoʻi ʻoe i ke kaupaona "maʻamau" no kou kiʻekiʻe. Inā kāu hopena ma lalo o 18.5, manaʻo ʻia ʻoe he underweight. Ma waena o 25 a me 29.9 ʻo ia hoʻi manaʻo ʻia ʻoe he overweight. A inā he 30 a 35 paha kāu mau helu, ua manaʻo ʻia ʻoe he momona.
ʻAʻole pololei mau ka BMI, akā naʻe, no ka mea ʻaʻole helu ia no nā mea e like me ka nui o ke kino a me ka haku mele. E heluhelu e aʻo hou e pili ana i ka BMI a me nā ala ʻē aʻe e hoʻoholo ai i kahi kaupaona kūpono.
Ehia kaʻu e kaupaona ai i ke kiʻekiʻe?
ʻO ka papa aʻe e hōʻike nei i nā kaupaona i nā pae BMI ʻokoʻa no nā mākua i nā kiʻekiʻe like ʻole.
| Kiʻekiʻe | Maʻamau (BMI 18.5-24.9) | Kaumaha kaupaona (BMI 25-29.9) | ʻO Obese (BMI 30-35 +) |
| 4’10” | 91–118 | 119–142 | 143–167 |
| 4’11” | 94–123 | 124–147 | 148–173 |
| 5’ | 97–127 | 128–152 | 153–179 |
| 5’1” | 100–131 | 132–157 | 158–185 |
| 5’2” | 104–135 | 136–163 | 164–191 |
| 5’3” | 107–140 | 141–168 | 169–197 |
| 5’4” | 110–144 | 145–173 | 174–204 |
| 5’5” | 114–149 | 150–179 | 180–210 |
| 5’6” | 118–154 | 155–185 | 186–216 |
| 5’7” | 121–158 | 159–190 | 191–223 |
| 5’8” | 125–163 | 164–196 | 197–230 |
| 5’9” | 128–168 | 169–202 | 203–236 |
| 5’10” | 132–173 | 174–208 | 209–243 |
| 5’11” | 136–178 | 179–214 | 215–250 |
| 6’ | 140–183 | 184–220 | 221–258 |
| 6’1” | 144–188 | 189–226 | 227–265 |
| 6’2” | 148–193 | 194–232 | 233–272 |
| 6’3” | 152–199 | 200–239 | 240–279 |
ʻOiai ʻo ka pakuhi ʻaʻole ʻo ia ke ala ʻoi loa e hoʻoholo ai i kou kaupaona maikaʻi, hiki ke lilo i alakaʻi maikaʻi.
Inā ʻaʻole i hoʻokomo ʻia kāu mahele ma luna o ke kiʻekiʻe a me ke kaupaona, a laila makemake ʻoe e nīnau i ka calculator. Akā e makaʻala i ka pololei ʻole o ka BMI no kēlā me kēia kanaka i waho o ka pakuhi ma luna. (I nā huaʻōlelo ʻē aʻe, e loaʻa i ka poʻe kiʻekiʻe a pōkole hoʻi kahi BMI ʻaʻole paha e hōʻike i ko lākou olakino).
He drawbacks kā BMI. No hoʻokahi mea, ʻaʻole ia e noʻonoʻo i nā loli āpau e hiki ke hoʻopili i kou kaumaha olakino.
ʻO kahi laʻana, mālama pinepine nā mākua i nā momona o ke kino ma mua o ka poʻe ʻōpio. ʻOi aku ka momona o ke kino o nā wahine ma mua o nā kāne. Loaʻa paha i nā poʻe haʻuki i nā mākala lahilahi e hāʻawi i kahi kaumaha kiʻekiʻe.
I kēia mau laʻana a pau, ʻaʻole paha ka helu BMI i hōʻailona maikaʻi loa inā paha aia ke kanaka i ko lākou kaumaha kūpono.
He aha kekahi mau ʻano hana e hoʻoholo ai i ke kaupaona olakino?
Nui a hewahewa nā ʻano hana e hiki ai iā ʻoe ke hoʻohana e hoʻolana i ka nui āu e kaupaona ai.
Lākiō puhaka-i-hip
ʻO ka lakio o kou puhaka a me kou puhaka ke hana i ka mea i kapa ʻia ʻo kou puhaka-to-hip hiʻohiʻona (WHR). Hōʻike kēia helu iā ʻoe i ka nui o kāu momona i mālama ʻia i loko o kou kino haʻahaʻa, kahi e pili ana i kou pūhaka, kou pūhaka, a me kou mau puʻupuʻu.
Hiki i kāu kauka ke kōkua iā ʻoe e ʻike i kāu WHR. Inā makemake ʻoe e hana ma ka home iā ʻoe iho, e hāhai i kēia mau ʻōkuhi:
- Kū a hanu maʻamau. A laila hanu a hoʻohana i kahi leki e ana i nā ʻīniha a puni kou pūhaka maoli, ʻo ia ka ʻāpana liʻiliʻi loa ma luna o kou pihi ʻōpū. ʻO kēia helu ke kaapuni o kou pūhaka.
- A laila e lawe i kāu lepe a ana a puni ka hapa nui o kou hiʻupuʻu a me kou ʻūhā. ʻO kēia helu kāu kaapuni o kou pūhaka.
- E hoʻokaʻawale i kou puhaka ma ka huina o kou pūhaka e kiʻi ai i kou WHR.
ʻO ka lakio olakino no nā wahine he 0.85 a ʻoi iki paha. No nā kāne, he 0.9 a ʻoi iki paha. Hiki i kahi WHR kiʻekiʻe aʻe ma mua o 1 ke hoʻonui i ka makaʻu o ka maʻi puʻuwai a me nā ʻano pili no nā kāne a me nā wahine.
Hāʻawi kēia pakuhi i nā ʻike hou aʻe e pili ana i ka heluhelu ʻana i kāu WHR:
| Pilikia olakino | Nā Wahine | Nā kāne |
| haʻahaʻa | 0.80 a i ʻole lalo | 0.95 a i ʻole lalo |
| akahai | 0.81 a 0.85 | 0.96 a 1.0 |
| kiʻekiʻe | .86 a ʻoi paha | 1.0 a ʻoi paha |
Loaʻa i kāna hana kēia drawbacks, pū kekahi. ʻAʻole maʻalahi ka hoʻopaʻa ʻana i nā ana pono loa, keu hoʻi inā ana ʻoe iā ʻoe iho.
Hoʻololi ke ʻano o ke kino no kekahi o nā kumu. Hiki paha iā ʻoe ke heluhelu i kahi skewed inā he mau puʻupuʻu muscular kou, e laʻa me.
Aia kekahi poʻe ʻaʻole e loaʻa nā hopena pololei me WHR. Hoʻopili kēia i ka poʻe i ʻoi aku ka pōkole ma mua o 5-kapuaʻi ke kiʻekiʻe a i ʻole he BMI o 35 a ʻoi paha. ʻAʻole koi ʻia kēia hana no nā keiki.
Lākiō puhaka-i-kiʻekiʻe
ʻO ka momona e pili ana i ka midsection kekahi o nā hōʻailona nui loa o kou olakino. Hoʻohana pinepine ʻia ka lākiō kiʻekiʻe-kiʻekiʻe (WHtR) e loiloi i ka makaʻu o nā maʻi maʻi maʻi a me ka make.
E hoʻomaulia i kāu WHtR ponoʻī, e lawe i kou lepe o ka pūhaka i nā ʻīniha a hoʻokaʻawale iā ia i kou kiʻekiʻe i nā ʻīniha. Inā like ke ana o kou pūhaka me ka hapa o kou kiʻekiʻe, maʻa mau ʻoe i ka pae olakino.
Hiki iā ʻoe ke hoʻohālikelike i kāu mau hopena me kēia pakuhi:
| Laulā WHtR | Kaona kaumaha | Kaona olakino | Kaumaha kaumaha | ʻO Obese |
| wahine | emi ma mua o 42% | 42%–48% | 49%–57% | ʻoi aku ma mua o 58% |
| kāne kāne | emi ma mua o 43% | 43%–52% | 53%–62% | ʻoi aku ma mua o 63% |
Pakeneka momona o ke kino
ʻAʻole wale kou kau kaupaona o ka nui o kāu momona i kou kino. Aia i ka ʻano o ka nohona, ka papaʻai, a me nā hana āu e komo ai, e loaʻa i kou kino kahi ʻano ʻokoʻa.
Kaupaona ka mākala a me ka momona i nā nui like ʻole. Hiki i kekahi kanaka haʻuki ke loaʻa i kahi BMI pololei ʻole inā hana ʻia ko lākou kino i ka nui o nā mākala no ka mea e kau ana ke kaupaona. No laila e ʻoi aku ka maikaʻi o ke ana momona o ke kino.
No ka loaʻa ʻana o ka pākēneka momona o kou kino, hiki iā ʻoe ke kipa i kāu kauka a i ʻole mea hoʻomaʻamaʻa pilikino, a i ʻole hoʻohana i kahi calculator pūnaewele. ʻO nā ana e pono ai ʻoe e hoʻopili i kou kiʻekiʻe, ke kaupaona, ka pūhaka a me nā pūhaka, a me nā kaʻe lima a me ka pūlima.
Aia kekahi mau pono hana kūikawā e kōkua e hoʻoholo i ka pākēneka momona o kou kino. Hiki paha i kekahi poʻe ke hoʻohana i kahi mea hana i kapa ʻia he calipers e pinch momona mai kekahi mau wahi o ke kino a ana i ka nui o nā momona. Hiki i kekahi mau mīkiniʻimi a me nā unahi ke hoʻouna i kahi au ma o ke kino e loaʻa i kahi heluhelu.
ʻO ka hoʻoneʻe wai, kahi e hoʻokomo ai ʻoe i kou kino i kahi pahu wai, ʻo ia ke ala pololei loa e loaʻa ai ka pākēneka momona o kou kino. Eia naʻe, pipiʻi, a pono ʻoe e kipa i kahi hale hana kūikawā e hana.
Ke ʻike ʻoe i kou pākēneka momona o ke kino, hiki iā ʻoe ke hoʻohālikelike me kēia pakuhi, e hōʻike nei i nā pae olakino e ka wahine a me nā makahiki.
| Makahiki | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Nā Wahine | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Nā kāne | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
Me nā ana a pau e pono ai e helu i kou kino momona pākēneka, paʻakikī paha e loaʻa kahi helu kūpono ma ka home. Inā ʻaʻole ʻoe e hoʻomaʻamaʻa e hoʻohana i nā ʻiliʻili o ka ʻili, ʻoi aku ka maikaʻi o ka waiho ʻana i kēia hana i kahi loea.
He aha ke kaupaona kūpono no nā kāne a me nā wahine?
Ua ʻike paha ʻoe i ka ʻokoʻa o nā pākēneka kaumaha kino kūpono no nā kāne a me nā wahine. ʻO ia no ka mea ʻoi aku ka momona o ke kino o ka wahine ma mua o nā kāne.
Hoʻokaʻawale like ʻia ka momona ma ke kino, no ka mea, mālama nā wahine i nā mea hou i nā hiʻupuʻu, nā ʻūhā, a me nā puʻupuʻu. No nā wahine, manaʻo ʻia he olakino ma waena o 21 a me 24 pākēneka momona momona o ke kino. No nā kāne, 14 a 17 pakeneka ka laulā olakino.
ʻAʻole maopopo maopopo i nā ʻepekema ke kumu e mālama nui ai nā wahine i nā momona ma mua o nā kāne. Manaʻo kekahi he mea e pili ana i ka hui ʻana o nā homone, nā mea loaʻa nā homone, a me nā ʻano like ʻole o ka enzyme.
Pehea wau e mālama ai i koʻu kaumaha?
ʻAʻohe piluna kilokilo, papaʻai huna, a me kahi hoʻolālā hoʻoikaika kino kūikawā e kōkua iā ʻoe e mālama i kou kaupaona. Akā, ʻo ka mālama ʻana i nā ʻano olakino ke kī o ka noho ʻana i kahi kaupaona olakino.
Inā makemake ʻoe e lilo i kekahi kaumaha, e noʻonoʻo e hana i kahi manawa me kāu kauka e hana i kahi hoʻolālā.
Hiki iā ʻoe ke hoʻāʻo i kēia mau hana:
- ʻAi i kahi papaʻai o ke olakino, nā meaʻai āpau. ʻO nā huaʻai a me nā lauʻai hou, ka waiū momona momona, nā protein momona, nā kīʻaha āpau, a me nā nati nā koho maikaʻi. E ʻike maʻamau ʻoe i kēia mau meaʻai ma ka palena o ka hale kūʻai.
- E kiʻi i ka hoʻoikaika kino maʻamau. I kēlā me kēia pule, e ʻimi e loaʻa he 150 mau minuke o kahi hana hoʻoikaika kino kino, e like me ka hele wāwae ʻana, a i ʻole 75 mau minuke o ka hana ikaika hou aku, e like me ka holo ʻana.
- Mālama i kahi papaʻai meaʻai e nānā ai i nā calorie. ʻO ka puhi ʻana i nā mea ʻoi aku ka nui ma mua o kāu e lawe ai i ke kī o ka pohō kaumaha. ʻIke paha ʻoe i ka meaʻai māmā me ka noʻonoʻo ʻole i ka nānā ʻana i ke kīwī a ʻai paha i nā ʻāpana i nui loa i ka wā ma nā hale ʻāina. E kōkua kahi diary iā ʻoe e ʻike i kēia mau hiʻohiʻona.
- E kiʻi i ke kākoʻo mai nā hoaaloha, ʻohana, a me nā kumuwaiwai ʻē aʻe. ʻO Overeaters Anonymous kahi hui kākoʻo no ka poʻe me nā maʻi ʻai e like me ka compeive overeating, anorexia, meaʻai meaʻai, bulimia, a me nā mea hou aʻe.
ʻO ka lawe lawe ʻana
Nui a hewahewa nā ala e helu ai i kou kaupaona maikaʻi. ʻO ka hapa nui o lākou i kekahi hapa o ka hemahema, keu hoʻi ke hana ʻia ma ka home.
Inā he hopohopo kāu e pili ana i kou kaupaona, e noʻonoʻo e kipa i kāu kauka no kahi hoʻokolohua kino. Hiki i kāu kauka ke kōkua iā ʻoe e hana i kahi hoʻolālā e lilo a loaʻa ka kaumaha.
ʻO ka ʻai ʻana a neʻe ʻana i kou kino hou aku he mau ala maʻalahi e hoʻomaka i kāu huakaʻi i kahi kino olakino i kēia lā.
E heluhelu i kēia ʻatikala ma ka Paniolo.
Hana I Kēia Lā
Wā ʻeha
