Kuendeleza maisha ya afya huanza na kutathmini afya yako ya sasa. Sehemu muhimu ya kuamua afya yako ni kuelewa baadhi ya vipimo muhimu vya mwili na kufuatilia jinsi vipimo hivi hubadilika kadri muda unavyopita.
Urefu wa mtu
Urefu unaweza kutoa maarifa juu ya afya ya mtu (1). Hii ni kwa sababu urefu huathiri maumbile, hali ya lishe wakati wa utoto na hatua nyingine za maisha na viwango vya homoni za mtu (1,2). Mtu aliyeathiriwa na ugonjwa huo anaweza kuwa na athari mbaya juu ya urefu wao (1,2,3).
Uzito
Uzito ni muhimu katika kuamua uwezekano wa mtu kuwa na uwepo wa ugonjwa wowote wa afya unaohusiana na lishe, magonjwa ya muda mrefu, au kimetaboliki yao (4,5).
Kielezo cha Misa ya Mwili
Kielezo cha Misa ya Mwili huwasaidia watu kubaini kama mtu anaweza kuwa na uzito mdogo, uzito kupita kiasi, au mnene kupita kiasi (6). Hata hivyo, Body Mass Index haitofautishi kati ya misuli na mafuta ya mtu. Kwa hiyo, katika baadhi ya matukio Kielezo cha Misa ya Mwili yenyewe haitatoa picha kamili ya afya ya mtu (7).
Mzunguko wa kiuno
Kupima mduara wa kiuno ni njia ya moja kwa moja ya kuamua viwango vya mafuta ya tumbo. Sababu nyingi za hatari kwa ugonjwa wa moyo, kisukari, na magonjwa ya kimetaboliki (7).
Uwiano wa kiuno hadi kiuno
Uwiano wako wa Urefu na Urefu hutoa maarifa juu ya usambazaji wa mafuta ya mwili na hatari zinazowezekana za kiafya. Inazingatia uwiano wa mduara wa kiuno chako na urefu wako (8). Hii ni muhimu kwa sababu mafuta ya tumbo yanahusishwa na hatari kubwa ya ugonjwa wa moyo na kisukari cha aina ya 2 (8, 9).
Jihadharini na mwili wako
Lishe yenye matunda mazima (k.m. nazi, makomamanga mapya, kakao, n.k.), mboga za kijani na za majani (k.m. mchicha na kale), na vyanzo vyenye afya vya protini (k.m. korosho, lozi, nyama, samaki, na kuku) (k.m. 10). Kumbuka kwamba kula kwa kiasi ni muhimu, kupunguza vyakula vya kusindika na sukari. Jumuisha mazoezi ya Cardio, nguvu, na kubadilika katika utaratibu wako wa kila siku (11). Fuatilia vipimo vya afya yako mara kwa mara na kushauriana na mtaalamu wa afya ili kufasiri nambari hizi katika hali yako ya afya kwa ujumla. Kudumisha uzito mzuri hupunguza hatari ya kupata magonjwa sugu kama vile ugonjwa wa moyo, kisukari na shinikizo la damu (4,5) Ni muhimu kuboresha usingizi na hisia zako (12) Ingawa kila moja ya vigezo hivi hutoa faida muhimu, hutegemea. juu ya mtu mwingine. . vipimo vinaweza kudanganya.
Soma zaidi
(1) Perkins, J.M., Subramanian, S.V., Davey Smith, G. and Özaltin, E., 2016. Adult height, nutrition, and population health. Nutrition reviews, 74(3), pp.149-165. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892290/
(2) Grasgruber, P., Cacek, J., Kalina, T. and Sebera, M., 2014. The role of nutrition and genetics as key determinants of the positive height trend. Economics & Human Biology, 15, pp.81-100. https://www.sciencedirect.com/science/article/pii/S1570677X14000665
(3) Samaras, T.T., 2012. How height is related to our health and longevity: a review. Nutrition and Health, 21(4), pp.247-261. https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=980b0c16bbb63192db5d6e95b7ffadc08bc6050f
(4) Barness, L.A., Opitz, J.M. and Gilbert‐Barness, E., 2007. Obesity: genetic, molecular, and environmental aspects. American journal of medical genetics part A, 143(24), pp.3016-3034. https://bases.bireme.br/cgi-bin/wxislind.exe/iah/online/?IsisScript=iah/iah.xis&src=google&base=ADOLEC&lang=p&nextAction=lnk&exprSearch=18000969&indexSearch=ID
(5) Loktionov, A., 2003. Common gene polymorphisms and nutrition: emerging links with pathogenesis of multifactorial chronic diseases. The Journal of nutritional biochemistry, 14(8), pp.426-451. https://www.researchgate.net/profile/Alexandre-Loktionov/publication/10588478_Common_gene_polymorphisms_and_nutrition_Emerging_links_with_pathogenesis_of_multifactorial_chronic_diseases_review/links/5b47501aaca272c60938bd8e/Common-gene-polymorphisms-and-nutrition-Emerging-links-with-pathogenesis-of-multifactorial-chronic-diseases-review.pdf
(6) Nuttall, F.Q., 2015. Body mass index: obesity, BMI, and health: a critical review. Nutrition today, 50(3), p.117. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890841/
(7) Han, T.S., Al-Gindan, Y.Y., Govan, L., Hankey, C.R. and Lean, M.E.J., 2019. Associations of BMI, waist circumference, body fat, and skeletal muscle with type 2 diabetes in adults. Acta diabetologica, 56, pp.947-954. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6597601/
(8) Freedman, D.S., Kahn, H.S., Mei, Z., Grummer-Strawn, L.M., Dietz, W.H., Srinivasan, S.R. and Berenson, G.S., 2007. Relation of body mass index and waist-to-height ratio to cardiovascular disease risk factors in children and adolescents: the Bogalusa Heart Study. The American journal of clinical nutrition, 86(1), pp.33-40. https://www.sciencedirect.com/science/article/pii/S0002916523274481
(9) Lo, K., Huang, Y.Q., Shen, G., Huang, J.Y., Liu, L., Yu, Y.L., Chen, C.L. and Feng, Y.Q., 2021. Effects of waist to height ratio, waist circumference, body mass index on the risk of chronic diseases, all-cause, cardiovascular and cancer mortality. Postgraduate Medical Journal, 97(1147), pp.306-311. https://pubmed.ncbi.nlm.nih.gov/32371408/
(10) Soeliman, F.A. and Azadbakht, L., 2014. Weight loss maintenance: A review on dietary related strategies. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(3), p.268. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
(11) Swinburn, B.A., Caterson, I., Seidell, J.C. and James, W.P.T., 2004. Diet, nutrition and the prevention of excess weight gain and obesity. Public health nutrition, 7(1a), pp.123-146. https://dro.deakin.edu.au/articles/journal_contribution/Diet_nutrition_and_the_prevention_of_excess_weight_gain_and_obesity/20536176/1/files/36754899.pdf
(12)Reynolds III, C.F., Serody, L., Okun, M.L., Hall, M., Houck, P.R., Patrick, S., Maurer, J., Bensasi, S., Mazumdar, S., Bell, B. and Nebes, R.D., 2010. Protecting sleep, promoting health in later life: a randomized clinical trial. Psychosomatic medicine, 72(2), p.178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846078/
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