Okwenza I-Individual Body Fat Index iwusizo
Uma uzama ukunciphisa isisindo , kunezindlela eziningana zokukala intuthuko yakho. Ngaphezu kokuzilinganisa esikalini, umhlinzeki wakho wezempilo uyokala inani lamaphesenti omzimba wakho noma i-index mass body (BMI). Kodwa yisiphi isilinganiselo esingcono kakhulu ukusebenzisa? I-dieters eminingi ilwa nombuzo we-BMI nomzimba omningi futhi awuqiniseki ukuthi yisiphi isilinganiso ongasisebenzisa.
Inkomba ngayinye yomzimba yomzimba inezinhloso futhi ingaba usizo. Isilinganiso esingcono kakhulu kuwe sincike ezintweni eziningi.
Iyini i-Mass Mass Index?
I-BMI yinombolo esetshenziselwa ukuhlola usayizi womzimba wakho. Akuyona iphesenti yamafutha omzimba, kodwa kunomqondo jikelele osiza ukuthi unqume uma isisindo sakho siwela ebangeni eliphilile . Inombolo ibalwa ngokusebenzisa isisindo sakho nokuphakama. Uma unesisindo esiningi kakhulu sokuphakama kwakho, isisindo esiningi sithathwa njengamafutha. Inkomba yomzimba wumzimba nje uyithuluzi elikufaka kwisigaba esisekelwe esisisindo, asiklanyelwe ukuba ithuluzi lokuhlola elilungile lokunquma impilo.
Nakuba ezinye izazi ziphakamise ukuthi i-BMI ayisoloko isilinganisweni esilungile, kubantu abaningi, lena indlela elula kakhulu futhi engabizi kakhulu yokuthola ukuthi amafutha omzimba awo aphakeme kakhulu ukuze alondoloze impilo enhle. Ngokuvamile, abantu abane-BMI abanama-25 noma ngaphezulu banengozi ephakeme yesifo senhliziyo, ukucindezeleka kwegazi , isifo sikashukela, nezinye izifo ezingapheli.
Indlela Yokulinganisa Nokuhlola I-BMI Yakho
Ukuthola i-BMI yakho, uzodinga ukwazi isisindo sakho nokuphakama kwakho. Ungasebenzisa ifomati yamathematika ukuthola inombolo yenkomba, kodwa kulula ukusebenzisa umbala wokubala ukuze uthole umphumela osheshayo.
Uma une-BMI yakho, sebenzisa leli shidi ukuze uhlole umphumela.
- I-Underweight = ngaphansi kuka-18.5
- Isisindo esivamile = 18.5-24.9
- Ukuqhathanisa kakhulu = 25-29.9
- Kukhona (Ibanga I) = 30-34.9
- Kukhona (iBanga II) = 35-39.9
- Okuhle (Ibanga III) => 40
Uma i-BMI yakho iwela ezigabeni ezikhulu kakhulu noma ezikhuluphele futhi uzizwa ukuthi isisindo sakho sinempilo, ungase uthande ukucabangela ezinye izici. Abakhiqizi kanye nabagijimi abathintekayo emisebenzini yokuqeqeshwa isisindo esinamandla bangase baphathe isisindo esingaphezu kwesisindo, hhayi amanoni. Ukudla kwakho, ubuhlanga kanye nomlando womndeni nakho kungathinta i-BMI yakho. Kodwa ezimweni eziningi, i-BMI izohlinzeka ngesilinganiso esihle sokuthi isisindo sakho sinempilo yini noma cha.
Iyini amaphesenti omzimba womzimba?
Amaphesenti amafutha omzimba ayingxenye yamanoni emzimbeni wakho ngokungafani nomzimba , amathambo nezinye izici zomzimba eziqinile. Kubantu abaningi, lesi silinganiso sokubunjwa komzimba kuyisibonakaliso esingcono sokuphumelela kwesisindo kunomboro esikalini. Amaphesenti omzimba omzimba anempilo ahlukile kwabesilisa nabesifazane. Amafutha omzimba angalinganiswa ngokusebenzisa amasu ahlukene.
Indlela Yokulinganisa Amaphesenti We-Body Fat
- Abaqaphi besikhumba. Indlela engabizi kakhulu yokulinganisa amafutha omzimba ngukusebenzisa abaqaphi bezinwele . Ithuluzi lithinta kalula isikhumba ezindaweni ezintathu ezihlukene zomzimba. Emadodeni, isifuba, isisu nesisu kulinganiselwe. Kwabesifazane, i-triceps, i-hip, nekhanga lilinganiselwa. Ngokwezilinganiso, iphesenti yamafutha omzimba wonke angalinganiselwa.
- Izinzuzo: Ukuhlolwa akubizi futhi kutholakala kabanzi kumaqembu ezempilo, izikhungo zokuzivocavoca futhi ngokuvamile ehhovisi likadokotela. Kuyinto elula, elula ukuhlolwa ukwenza futhi kuthatha imizuzu nje ukuqedela.
- Umthengi: Ukunemba komphumela kuxhomeke ekutheni ikhono lomhloli. Uma ngabe kuhlolwa okuningi kwenziwa ukukala inqubekela phambili yesimiso sakho sokulahlekelwa isisindo, qiniseka ukuthi umuntu ofanayo uqhuba ukuhlolwa njalo.
- Ngaphansi kwamanzi noma i-hydrostatic enesisindo . Kuze kube yamuva, ukulinganisa kwamanzi ngaphansi kwamanzi kwakubhekwa njengezinga legolide lokulinganisa amaphesenti omzimba womzimba. Ngesikhathi sokuhlolwa , isiguli singena echibini elikhulu lamanzi. Inani lamanzi aphelelwe yilapho lilinganiselwa. Ngokusekelwe kulolo nani, amaphesenti omzimba womzimba angalinganiselwa.
- Izinzuzo: Lolu hlelo luvame ukusebenza endaweni yokulabhulalwa nguchwepheshe ochwepheshe kakhulu. Imiphumela kungenzeka ibe nenembile kakhulu.
- Umthengi: Lokhu kuhlolwa okubizayo nokuyinkimbinkimbi ukwenza. Itholakala kuphela ezindaweni ezinqunyelwe, njengeyunivesithi, ezinye izibhedlela, nama-laboratories.
- I-BodPod. Le pod efana neqanda iba yamukelwa kabanzi emiphakathini yomtholampilo futhi isetshenziselwe ukuhlola amafutha omzimba ezincwadini ezishicilelwe. I-BodPod isebenza ngendlela efanayo nangaphansi kwamanzi anesisindo esisebenza, kodwa ukuhamba kwemoya kuyalinganiswa ngaphakathi kwe-pod esikhundleni sokufuduka kwamanzi.
- Izinzuzo: Ku-$ 40- $ 100 ukuhlola, i-BodPod ngokuvamile iyabiza kakhulu kunokuhlolwa kwe-hydrostatic. Kukhululekile kakhulu ukwenza ngoba akudingi ukuguqulwa kwamanzi ngaphansi kwamanzi.
- I-Cons: I-BodPod ayitholakali kuzo zonke izindawo.
- Iskena se-DXA. I-double-energy X-ray absorptiometry (DXA), noma ukuskena kwe-DeXA, kuvame ukutholakala kuzilungiselelo zezokwelapha futhi kubhekwa njengokunembile kakhulu. Isivivinyo sisetshenziselwa ukukala ubukhulu besithambo. Njengazinqubo eziningi zokucabanga, iveza isiguli emisebeni ephansi kakhulu yemisebe
- Izinzuzo : Ukukhishwa kwe-DXA kubiza, kodwa ngezinye izikhathi kuhlanganiswa umshwalense.
- Umthamo : Abanye abashayeli be-DXA asebekhulile abakwazi ukubhekana neziguli ezingaphezu kwamakhilogremu angu-300.
- Impedance yemvelo. Idivayisi ejwayelekile kakhulu yokuhlaziywa kwe-bioelectrical impedance (BIA) iyisilinganiso semali yomzimba. Amadivayisi we-BIA atholakale kumaqembu okuzivocavoca, ama-health fairs, nasehhovisi likadokotela. Ngesikhathi sokuhlolwa, umthamo wamandla kagesi ophansi kakhulu uhamba ngomzimba ukukala izicubu zomzimba ezinamafutha kanye nomzimba womzimba.
- Izinzuzo : I-BIA kulula kakhulu ukuyisebenzisa futhi inikeza imiphumela esheshayo.
- I-Cons : I-hydration yakho yezinga, isikhathi sokudla kwakho lokugcina nokushisa kwesikhumba kungathinta imiphumela ye-BIA.
Isilinganiso Esihle Kunawe
Kubantu abaningi abaqala uhlelo lokulahlekelwa isisindo, i-BMI izohlinzeka ngesilinganiso esihle kakhulu. Inkomba yomzimba womzimba kulula ukulinganisa, ayidingi imishini ekhethekile futhi, ezimweni eziningi, kunengqondo efanele ukuthi ngabe isisindo sakho singabangela izinkinga zempilo noma cha.
Ngokuqinisekile kunezinye izazi ezizwa ukuthi ukugxila ekubunjweni komzimba namafutha omzimba kubaluleke kakhulu. Kodwa, kubaningi, kubaluleke kakhulu ukuthi kube nendlela elula yokuhlola inqubekela phambili. Isibonelo, isiguli esiwela esigabeni esiphansi (iGreyidi III) singase sibeke umgomo ofanele wokufinyelela uhla lwe-BMI olwandayo (iBanga II). Ukuba nenqubo yokuhlola elula kuzomsiza ukuba abone inombolo yenkomba ehamba emkhakheni onempilo futhi angase akhuthaze ukuzethemba okudingekayo ekulahlekeni kwesisindo esengeziwe.
Uma uthola ukuthi i-BMI yakho ihlala efana naphezu kwemizamo yakho emihle, ungase ufune ukukhetha uhlelo oluhlukile lokulahlekelwa isisindo noma ukhulume nodokotela wakho mayelana nemithi engakusiza ukuba ufinyelele umgomo wakho. Uma usulahlekelwe isisindo, khumbula ukuhlola i-BMI yakho ngezikhathi ezithile ukuze uqiniseke ukuthi isisindo sakho sihlala siphelile.
Imithombo:
Isisindo Sempilo - Akusilo Ukudla, Kuyindlela Yokuphila. Mayelana ne-BMI. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
Ukuhlola Ingozi Yakho Yezinsindo Nezempilo. I-National Heart Lung ne-Blood Institute, amaNational Institutes of Health. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
UGilliat-Wimberly M, Manore MM, Woolf K, Swan PD, uCarroll SS. "Imiphumela Yomsebenzi Wokuzivocavoca Ngokwempahla Yokubuyisela Amakhemikhali Nezincomo Zomzimba Abesifazane Abayiminyaka Engama-35 kuya Kwengu-50 .." I- US National Library of Medicine Izikhungo Zomphakathi Zempilo 2001 Oct; 101 (10): 1181-8.
I-Network Control Information Network. Ukuqonda ukukhuluphala kwe-Adult. I-National Institute of Diabetes kanye ne-Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/understanding/Pages/understanding-adult-overweight-and-obesity.aspx