Ukusebenzisa iMis Body Mass and Level Activity
Abanye abalobi bathi inqwaba yomzimba ewumzimba (okungukuthi, ingxenye engeyona fat yomzimba) iyinhloko eyisisekelo yamaprotheni adinga, kanti abanye bathi lelizinga lomsebenzi kufanele libhekwe. I-Barry Sears ("I-Zone Yokudla") noMichael noMary Dan Eades (" Amaprotheni Amandla ") yizibonelo zabalobi abafaka lezi zici zombili izincomo ezinhlelweni zabo zeprotheyini.
Mass Mass Body
Ubuningi bomzimba obuhambayo buyingcosana yesisindo somzimba esingenamafutha. Lokhu kuhlanganisa amathambo, amanzi, imisipha, izitho, nezicubu. Ubuningi bomzimba obuthakathaka bubhekwa njengento ebalulekile ekusetshenzisweni kwemithi njengoba kushayela amakholori angaphezu kwamandla kunamafutha.
Ukulinganisa amaphesenti omzimba wakho omzimba kuyisinyathelo sokuqala ekubaleni umzimba wakho oqinile. Ngamane nje, isisindo somzimba esisondayo isisindo sakho esiphelele sinciphisa isisindo somzimba wakho. Kunezindlela eziningana zokubala amafutha omzimba . Indlela elula ukusebenzisa i-fat fat scale esebenzisa impedance ye-bioelectric. Kodwa nawe ungalinganisa ukuthi usebenzise abalingisi, iskena se-DEXA, noma isisindo se-hydrostatic.
Uma ulinganisa amakhilogremu angu-150 futhi amaphesenti wakho omzimba womzimba ngamaphesenti angu-30, okungama-pounds angu-45 amafutha. Ubuningi bomzimba wakho obuqinile buyi-150 engama-45, okungama-pounds angu-105.
Ukusebenzisa iMisa Yomzimba Ewuthandekayo Izidingo Zamaphrotheni
Ngokusho ifomula elisetshenziswe yi-Sears, amakhilogremu wesisindo somzimba aqinile kufanele athulwe yilokhu okulandelayo, kuye ngokuthi izinga lomsebenzi, ukuthola isidingo samaprotheni nsuku zonke:
- I-Sedentary: 0.5
- Umsebenzi wokukhanya (isib. Ukuhamba): 0.6
- Okulinganiselwe (imizuzu engu-30 yomsebenzi olinganiselayo kuya kumandla amathathu izinsuku ngesonto): 0.7
- Ukusebenza (ihora elilodwa lokuzivocavoca ngosuku, izinsuku ezinhlanu ngeviki): 0.8
- I-Active Very (amahora angu-10 wokuvivinya umzimba ngesonto): 0.9
- I-Athlete: 1.0
Abanye ochwepheshe baphakamisa nokuthi abantu abakhuluphele baya esigabeni esilandelayo esilandelayo.
Ngoba noma yikuphi okwenzayo okwenziwe ngesisindo esengeziwe, banikezwa isikweletu esengeziwe somsebenzi.
Isibonelo sokubalwa kwamaprotheni
Umuntu olinganisa amapremu angu-160 anamafutha omzimba angu-25. Lo muntu unamapounds angu-120 obukhulu bomzimba. Uma lo muntu ehlala ehlane, kufanele adle amagremu angu-60 ngosuku, njengoba izikhathi ezingu-0.5 zilingana no-60.
Uma lowo muntu esebenza ngokulinganisela, izikhathi ezingu-0.7 zilingana no-84 amagremu, njalonjalo. Qaphela ukuthi umuntu onamaphilenti angama-180 anamafutha omzimba angamaphesenti angama-30 futhi angaba namasentimitha angama-120 obukhulu bomzimba, ngakho-ke izibalo ezifanayo zingasebenza.
Izilinganiso Ezidingekayo Zamaprotheni Ezidingo Zamaprotheni E-United States
Kuvela ukuthi lezi zinombolo zifika kahle kakhulu endleleni ejwayelekile yokuthola izidingo ezincane zamaprotheni kubantu abaningi. I-United States Institute of Medicine isebenzisa ukubalwa kwama-0.37 amagremu amaprotheni ngamakhilogremu ayisisindo sesisindo somzimba. Lokhu kuwela phakathi kwemfuneko elinganiselwe yemitha engama-0.33 amagremu ngalinye ngesisindo sesisindo somzimba kanye nesabelo samanje nsuku zonke esingu-0.40 amagremu ngesisindo ngasinye sesisindo somzimba. Abagijimi nabasebenzisa izinto ezinzima badinga okungaphezulu futhi bangase bafise ukuphinda kabili lezo zimali.
Uma ufuna ukuyigcina elula ngaphandle kokwazi isisindo sakho somzimba esifanele, ungasebenzisa lezo zibalo kunalokho.
Uma ungakwazi ukubala ubuningi bomzimba wakho obuqinile, bona ukuthi indlela yeSears / ye-Eades ingancoma kanjani futhi uyiqhathanise ngokulinganisa okujwayelekile.
> Umthombo:
IBhodi Yokudla NeZondlo, Isikhungo Sezokwelapha ze-National Academies. I-Dietary Reference Intakes ye-Energy, i-Carbohydrate, i-Fiber, i-Fat, i-Fatty Acids, i-Cholesterol, amaprotheni, nama-Amino Acids (ama-Macronutrients). I-National Academy Press. 2005.