Download - Anthropometric Measurements Weight, Height, Waist Circumference and Body Mass Index (BMI)
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Anthropometric MeasurementsWeight, Height, Waist Circumference
and Body Mass Index (BMI)
“Ang mga tamang paraan ng pagtimbang, pagsukat ng tangkad,
laki ng baywang, at katabaan”
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Weight / Timbang
• Kilograms (Kg)• Pounds
(Lbs)• 1kg = 2.2lbs• Ang mas malimit na
ginagamit sa ospital at ng mga doktor ay ang kilograms
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Ang Tamang Paraan ng Pagtimbang
• Tanggalin ang mga mabibigat na kasuotan (sapatos, jacket, etc.) at kagamitan (relo, cellphone, etc)
• Nakalapat ang dalawang paa sa loob ng timbangan
• Tandaan at isulat ang timbang (kilograms)
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Height / Tangkad• Inches (in) (“)• Centimeters (cm)• Feet (ft) (‘)• 1 inch = 2.54 cm• 1 foot = 12 inches• Ang ginagamit ng
nakararami ay ang feet at inches (i.e. 5’ 6”)
• Ang ginagamit sa ospital at mga doktor ay ang centimeters.
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Ang Tamang Pagsukat ng Tangkad• Tanggalin ang mga kasuotan
na nakakadagdag ng tangkad– Mga kasuotan sa paa at ulo
• Nakalapat ang paa• Nakatayo ng diretso na ang
likod ay nakalapat sa pader• Gumamit ng diretso na
pangsukat at ipatong sa ulo– Huwag isama ang buhok
• Tandaan at isulat ang tangkad (centimeters)
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Body Mass Index (BMI)
• Isang sukat na nagpapakita ng relasyon ng timbang sa tangkad ng isang tao
• Ginagamit upang maitiyak ang katabaan ng isang tao• Mataas na BMI Overweight, Obese• Mababa na BMI Underweight• Importante na sukat na ipinapakita ang estado ng
nutrisyon ng isang tao• Ginamamit rin sa pagtiyak ng maaaring panganib ng
isang tao na magkaroon ng sakit sa puso
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Paano kunin ang BMI?
• Kunin ang tamang timbang ang tangkad– Gamitin ang kilograms para sa timbang, at
centimeters sa tangkad• Gumamit ng calculator– Step 1: I-divide ang tangkad (cm) sa 100• (i.e. 160cm ÷ 100 = 1.6m)
– Step 2: I-divide ang timbang (kg) gamit ang nakuhang numero sa Step 1 ng dalawang beses• (i.e. 70kg ÷ 1.6m ÷ 1.6m)
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Paggamit ng BMI
• < 16 Severe underweight• 16 - 16.9 Moderate underweight• 17 - 18.49 Mild underweight• 18.5 - 24.9 Normal• 25 - 29.9 Overweight• 30 Obesity• 30 - 39.9 Obese class I• 35 - 39·9 Obese class II• 40 Obese class III
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Sino ka sa mga ito?
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Waist Circumference “Sukat sa Baywang”
• Gumamit ng measuring tape
• Siguraduhin na lapat ang tape sa baywang
• Iparelax ang tao na kinukuhanan ng sukat
• Tandaan at isulat ang sukat (inches) Greater than 40 in. (men) and 35 in. (women)
increases risk for most weight-related illnesses (Hypertension and Diabetes)
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Waist/Hip Ratio• Waist
– Ang pinakapayat na lugar ng tiyanan
• Hip– Pinakamalaking lugar ng
balakang• I-divide ang nakuha sa
Waist sa nakuha sa Hip• Panganib sa sakit:
– > 1 sa lalaki– > 0.8 sa babae
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Sino sa dalawa ang may panganib sa katawan?
• Mas mataas ang peligro ng taong ang katawan ay hugis “Apple” / mansanas
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Nutrition and Lifestyle DiseasesHow to eat and diet properly
“Ang mga tamang paraan ng pagakin, at ang mga sakit na
maiiwasan kapag may tamang diet”
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Mga sakit mula sa mataas na timbang
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“GO” FoodsGasolina ng katawan
Malakas sa Carbohydrates
Tagapagbigay lakas at init ng katawan
Kanin, tinapay, spaghetti
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“GROW” FoodsPangpalaki ng Katawan
Malakas sa Protina
Tagapagbuo ng katawan
Baka, isda, manok, gatas, itlog
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“GLOW” FoodsPangpaayos ng katawan
Tagapagpaayos ng katawan
Pangpakinis ng balat, at pangpakinang ng buhok at mata!
Mga prutas at gulay
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Ano ang laman ng plato mo?
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Kumain ng KAUNTI
Kumain ng KATAMTAMAN
Kumain ng MARAMI
Kumain ng PINAKAMARAMI
Mga matataba, maasukal, at maaalat
Isda, manok, beans, mane, itlog, gatas
GulayPrutas
Kanin, tinapay, kamote, mais, noodles
Uminom ng maraming tubig o kaya malinaw na sabay
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Ano ba ang Diabetes?• Hindi normal na pagtaas ng asukal
sa dugo (hyperglycemia)• Ang asukal ay ang pangunahing
pinagmumulan ng lakas ng katawan• Kailangan ang “insulin” para
magamit ang asukal na ito• Kapag kulang ang “insulin”, hindi
magagamit ang asukal• Dadami ang asukal sa dugo at sa
kinatagalan, sisira sa mga mata, puso, bato.
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Paano ang wastong pagkain?
• Huwag kumain o uminom ng masyadong matatamis, matataba at maaalat na pagkain
• Balanse ang carbohydrates, proteins, at fats
• Iwasan ang “junk food”• Huwag sumobra sa pagkain• Kumain sa wastong oras at
wastong paraan• Huwag kalimutan magexercise!