Wake wachitha amasonto ambalwa usebenzise umzimba wakho futhi ubukele ukudla kwakho, kuphela ukubuka isixazululo sihlale enombolweni efanayo ngosuku nosuku ? Yebo unayo ... sonke sinakho futhi kunesizathu esihle kakhulu salokho: Isikali asitsheli indaba yonke.
Empeleni, uma usebenza, umzimba wakho ushintsha. Inhliziyo yakho ifunda ukusebenza kahle, ukujikeleza kwakho kuhamba ngcono, futhi ngaphakathi ngaphakathi kwamaseli akho, empeleni ukhula mitochondria ngaphezulu .
Zonke lezi zinguquko zidingekile ukuze ukulahlekelwa kwesisindo kwenzeke, kodwa kunzima ukuthokozela ngezinguquko esingaboni futhi sizizwe. Ngakho-ke, uma izinguquko zenzeka futhi awukwazi ukuzilinganisa, futhi isikali asihambisani kanjani uma uyazi ukuthi uthuthuka?
Mhlawumbe yisikhathi sokuthola indlela entsha yokulandelela inqubekelaphambili yakho.
Landelela Amafutha Ezimba Yakho
Isisindo somzimba singaba yinombolo ewusizo yokwazi kodwa, nakakhulu, ukwazi amaphesenti omzimba wakho. Lokhu kubalulekile ngoba isisindo sesikali asisho njalo indaba. Njengo-Elizabeth Quinn, uchwepheshe wezeMidlalo wezeMidlalo ubhala eMzimbeni Wokumelana Nomzimba Wamafutha :
"Umuntu angaba" ukwedlula ngokweqile "hhayi" amafutha amaningi kakhulu. "Umakhi womzimba, isibonelo, angase abe ngama-8% amafutha omzimba, kodwa amakhilogremu angamakhulu amabili namashumi amahlanu angabhekwa" ngokweqile kakhulu "ngeshadi eliphakeme lokulinganisa. "
Ukwazi amaphesenti omzimba womzimba wakho kungakunika umqondo ongcono wamafutha omdinga ngempela ukuthi ulahlekelwe futhi, ngisho nangcono, noma ngabe wenza inqubekelaphambili ohlelweni lwakho, izinto ezingakwazi ukukutshela.
Kungenzeka ukuthi isisindo sakho silinganiselwe ukuhlala simunye, njengoba nje uhlehlisa phansi, ikakhulukazi uma ulahlekelwa amafutha futhi uthola imisipha.
Kunezinketho eziningi zokukhethwa kokuhlolwa komzimba kuhlanganise:
- Ama-Calipers
- Izilinganiso zokuphelelwa komzimba ngamakhemikhali
- I-DEXA (i-extra-energy i-X-ray absorptiometry)
- Ukulinganisa kwe-Hydrostatic
- Ababala be-inthanethi
Uhla olunamafutha omzimba olunempilo luyi-25 - 31% yabesifazane nabangu-18 - 25% ngamadoda. Ukuze ukhethe indlela efanele, thola imininingwane emayelana namafutha omzimba wakho . Khumbula ukuthi izinhlangano eziningi zezempilo zinikeza uhlobo oluthile lokuhlolwa komzimba.
Thola okungcono kakhulu kwesilinganiso somzimba wakho nge:
- Ukuyihlola kanye ngesonto noma njalo ngesonto esikhundleni sezinsuku zonke. Amafutha omzimba awapheli ebusuku futhi ungase ungaboni lezo zinguquko ezincane uma ulinganisa nsuku zonke.
- Ukuba nomuntu ofanayo kulinganisa ngaso sonke isikhathi. Abaqeqeshi abahlukene bayokulinganisa ngezindlela ezehlukene, ngakho-ke bambelele kumuntu ofanayo njalo futhi uqinisekise ukuthi umuntu unolwazi oluningi kakhulu ekulingeni amafutha omzimba.
- Uma usebenzisa i-impedance ye-bioelectrical scale, qiniseka ukukala ngaphansi kwezimo ezifanayo njalo. Ukushisa, ukudla ukudla kanye nokushisa kwesikhumba kungathinta amafutha omzimba.
- Gcina ithrekhi yamanani akho encwadini noma kwikhalenda.
Indlela Efanele Yokusebenzisa Isilinganiso
Njengoba kukhonjisiwe, izikali akuzona njalo zikunikeza indaba yonke ngomzimba wakho noma inqubekelaphambili yokulahlekelwa kwesisindo. Ngenxa yalesi sizathu, izilinganiso (lapho zisetshenziselwa yedwa) akuyona indlela engcono kakhulu yokulandelela ukuthi kwenzekani ngaphakathi komzimba wakho.
Esinye isizathu sokungazithandi izilinganiso kungokwemvelo kokuzilinganisa. Ukuhamba ngesilinganiso akusikona nje ukusinika inombolo, kungabonisa indlela esizizwa ngayo ngathi futhi kuthinte isithombe somzimba.
Inkinga ngezikali zesisindo somzimba ukuthi zilinganisa konke - amafutha, ama-muscle, amathambo, izitho kanye nokuphuza kwamanzi noma ukuluma kokudla okwenziwe. Isilinganiso asikwazi ukukutshela lokho okulahlekile noma okukutholile, okubalulekile ulwazi uma uzama ukunciphisa isisindo ... futhi ngesisindo, lokho esikushoyo ngempela kunamafutha.
Okwenza isisindo sakho sishintshe
- Ukuzuza kwesisindo samanzi . Ngenxa yokuthi umzimba ungama-60% wamanzi, ukuguqulwa kwamanqanaba akho we-hydration kungashintsha inombolo ngesilinganiso. Uma usuphelile amanzi noma usudlile usawoti omningi, umzimba wakho ungase ugcine amanzi, okwenza ukuba isisindo siphume. Ngokufanayo, abesifazane abaningi balondoloza amanzi ngesikhathi sokuya esikhathini, okuyinto enye engenza leyo namba ishintshwe.
- Ukutholakala kwesisindo sokudla . Ukuziqhenya emva kokudla akusona umqondo omuhle nje ngoba ukudla kunesisindo. Uma uyidla, umzimba wakho uzowengeza isisindo futhi. Akusho ukuthi uzuze isisindo, kumane kusho ukuthi ungeze okuthile emzimbeni wakho (into ezoqedwa ngokugaya amahora ambalwa alandelayo).
- Ukuzuza kwe-Muscle . Isisindo sikhulu kakhulu kunamafutha futhi sithatha isikhala esincane, ngakho-ke ukwengeza imisipha kungakhuphula isisindo sakho, nakuba unciphisa phansi.
Lokho akusho ukuthi isikali asinalutho. Eqinisweni, ithuluzi elimangalisayo uma ulihlanganisa nama-fat fat percentage. Ukwazi kokubili lezi zinombolo kuzokutshela ukuthi ulahlekelwa yini isisindo esifanele ... fat.
Yandisa nje isisindo sakho ngamaphesenti omzimba wakho. Isibonelo, umuntu olinganisa ama-150 lbs ane-21% amafutha omzimba anama-lbs angu-31 amafutha kanye nama-118 lbs wezicubu ezinamafutha (150 x .21 = 31.5 lbs amafutha, 150 - 31.5 = 118 izicubu ezinamahloni). Ukugcina ithrekhi yalezi zinombolo ngesonto noma ngenyanga kuzokusiza ubone ukuthi ulahlekelwe yini nokuthi / noma yini oyitholayo.
Zama lezi zindlela zokuzenza uzenze isisindo esiwusizo nesipiliyoni:
- Zihlolisise into yokuqala ekuseni ngaphambi kokudla noma ukuphuza noma yini.
- Ziqhathanise kanye ngenyanga kunokuba nsuku zonke noma masonto onke ukunikeza umzimba wakho isikhathi sokuphendula ohlelweni lwakho lokulahlekelwa isisindo. Isilinganiso ngeke sibonise izinguquko ezincane ezenzeka ekubunjweni komzimba wakho.
- Khumbula, isikali sinzima konke. Ngenxa yokuthi isisindo sakho asikashintshi asisho ukuthi awuqhubeki.
- Sebenzisa isisindo sesikali kanye namaphesenti omzimba womzimba ukuze uthole umbono onembile wentuthuko yakho
Uma ngabe isixazululo sikukhiphela futhi ukuhlola umzimba kwamafutha akuyona inketho, ukukhetha okulandelayo okuhle kuthatha izilinganiso zakho.
Thatha Izindlela Zakho
Lokhu kuyindlela enhle yokulandela inqubekela phambili ngoba ayidingi imishini enhle futhi ubani ongayenza. Ukuthatha izilinganiso zakho ezindaweni ezithile kungakunikeza umqondo wokuthi ulahlekelwa yini amafutha, okubalulekile ngoba sonke silahlekelwa amafutha ezindaweni ezahlukene nangendlela ehlukile.
Ukuthatha izilinganiso zakho kungakusiqinisekisa ukuthi izinto zenzeka-ngisho noma ungalahlekelwa amafutha ngqo lapho ufuna khona okwamanje.
Qala ngokugqoka izingubo ezifanelekile (noma kungabikho izingubo) bese ubhala lokho okugqoke ngakho ukuze wazi ukuthi ugqoke izingubo ezifanayo ngesikhathi esizayo uma ulinganisela. Nansi indlela yokwenza ngayo:
- Ibhulogi : Linganisa eduze kwesifuba ngqo emgqeni we-nipple, kodwa ungadonsi tape kakhulu.
- Isifuba : Linganisa nje ngaphansi kwe-bust yakho.
- Isigqoko : Linganisa intshimitha engaphezu kwesigamu ngaphezulu kwenkinobho yakho yesisu noma engxenyeni encane kunawo wonke.
- I-Hips : Beka tape isilinganiso esungeze ingxenye enkulu yezinyimba zakho.
- Amathanga : Linganisa cishe ingxenye enkulu yethanga ngalinye.
- Amathole : Hlanganisa ingxenye enkulu kakhulu yenkomo ngayinye.
- Ingalo ephezulu : Linganisa nxazonke ingxenye enkulu yengalo ngayinye ngaphezu kwesigqoko.
- Ukuqhathanisa : Linganisa nxazonke ingxenye enkulu yengalo engaphansi kwesigqoko.
Ungasebenzisa leli shidi lokuqhubekayo ukurekhoda izilinganiso zakho. Thatha futhi kanye ngesonto noma kanye ngenyanga ukubona ukuthi ulahlekelwe ngamasentimitha.
Sebenzisa izingubo zakho
Kungase kubonakale kusobala, kodwa ungalibali enye yezindlela ezilula ukulandelela inqubekela phambili - ukuthi izingubo zakho zifanele kanjani.
Ungase uthande ukuthatha isithombe sakho ugqoke i-suti yokugeza futhi ugcine encwadini yakho yokulahlekelwa isisindo. Inyanga ngayinye, thatha isithombe esisha ... uzomangala ukuthi zingaki izinguquko ozibona esithombeni ngokuphambene nokuzibona nje esibukweni.
Ungasebenzisa futhi izingubo zakho ukugcina ithrekhi yentuthuko yakho. Khetha ibhangqa elilodwa elincane futhi lizame njalo emavikini amane ukuze ubone ukuthi lihambisana kanjani. Yenza inothi lapho uzizwa ekhululekile khona, lapho uzizwa uqinile khona, nokuthi uzizwa uzigqoke kanjani.
Kungakhathaliseki ukuthi isilinganiso sithini? Amabhulukwe akho ngeke aqambe amanga.
Noma ngabe iyiphi indlela oyikhethayo ukulandelela inqubekelaphambili yakho, yiba nesineke ngokwakho. Kuthatha izinyanga ukuthi abaningi bethu babone izinguquko ezibalulekile futhi, noma kunjalo, cishe uzobona isisindo sishintsha njengoba imikhuba yokudla nokusebenza kwakho kushintsha.
Asikwazi ukuphelela sonke isikhathi, ngakho-ke sebenzisa lezi zinombolo njengama-guidposts, hhayi into ekhetha ukuthi ungumuntu omuhle noma cha.