Uma uzama ukunciphisa isisindo , cishe uchitha isikhathi esithile esikalini bese uqopha isisindo sakho.
Isilinganiso singaba ithuluzi eliwusizo kodwa, uma ufuna ngempela ukwazi okwenzeka emzimbeni wakho, isilinganiso esingcono kakhulu ukubunjwa komzimba wakho noma ubunzima obungakanani obuphikisana namafutha.
Amaphesenti omzimba wakho omzimba akutshela okuningi kunezinga elikwenzayo.
Eqinisweni, ungakwazi ngempela ukulahlekelwa amafutha omzimba ngenkathi isikalini singase senze okufanayo noma sikhuphuke. Ungaphutheli lokho ukuze uthole isisindo kodwa njengenqubekela phambili. Kuyinto evamile ukulahlekelwa amasentimitha ngaphandle kokulahlekelwa isisindo , futhi yilokho okufunayo okwenzekayo.
Ukubala I-Fat Your Body Fat
Kunezindlela eziningi zokubala amafutha omzimba wakho. Ungasebenzisa i-calculator ye-intanethi, okuyiqiniso, okuzokunikeza ukulinganisela okubanzi, noma ungathola okungathí sina futhi uthole isilinganiso esinembile kakhulu, esivela ku- Hydrostatic Weighing .
Njengakho konke okunye, kunombomvu ongayisebenzisa ukubala amafutha omzimba wakho. Lokhu kwanyatheliswa eBritish Journal of Nutrition emuva ngo-2001 futhi kuyisisekelo esiyisisekelo esisisebenzisa ukulinganisela amafutha omzimba usebenzisa iminyaka yakho ne- BMI yakho.
Kubantu
(1.20 x BMI) + (0.23 x yobudala) - 10.8 - 5.4
Isibonelo: Indoda eneminyaka engu-42 ene-BMI yezingu-30 ingaba nesilinganiso samaphesenti angu-29%, esabhekwa ngokweqile ngokweshadi elingezansi.
Kubesifazane
(1.20 x BMI) + (0.23 x yobudala) - 5.4
Isibonelo: Owesifazane oneminyaka engu-45 onesifo se-BMI, angaba nesilinganiso samaphesenti omzimba cishe angu-31%, eseseceleni elamukelekayo kuphela.
Khumbula lokhu okulinganiselwe kakhulu futhi lezi zinombolo zingasuswa, ngakho sebenzisa nje njengesiqondiso esiyisisekelo.
Izigaba ze-Body Fat
| Abesifazane | Amadoda | Ukuhlukaniswa |
| 10-12% | 2-4% | I-Essential Fat |
| 14-20% | 6-13% | I-Athlete |
| 21-24% | 14-17% | Ukufaneleka |
| 25-31% | 18-25% | Kuyamukeleka |
| > 32% | > 26% | Kulungile |
Indlela Yokunciphisa Umzimba Wakho Womzimba
Ngakho iyini imfihlo yamafutha ashisa ? Kuyinto equation elula ... bashise amakholori amaningi kunokudla kwakho. Kodwa, yebo, akuyona into elula njengoba kubonakala. Ukunciphisa amafutha omzimba kusho ukwenza izinguquko kuzo zonke izici zokuphila kwakho, hhayi nje ngendlela odla ngayo nokuzivocavoca.
Izinto ezinkulu ezintathu okufanele zisebenze zifaka okulandelayo.
Ukudla kwakho
Ukudla okuningi kangakanani, kuyisici esikhulu sokulahlekelwa noma ukuthola isisindo somzimba. Ungakwazi ukulandela ukudla okudumile njalo, kodwa ukuthi yiziphi izazi ezazi kakade ukuthi izidlo ngokuvamile azisebenzi. Yini umsebenzi okwenza izinguquko ezincane njenge:
- Nciphisa ubukhulu bomsebenzi wakho
- Yidla ukudla okuncane njalo ngosuku lonke futhi ugweme ukweqa ibhulakufesi.
- Yidla eziningi zezithelo nemifino ukukugcwalisa bese kukunika izakhi ozisebenzisayo
- Yidla fiber ngaphezulu. I-Fiber igcwalisa wena ukuze ungenayo indawo yokudla okungenakudla
- Gwema ukudla okuneshukela nokudla okungenamsoco
- Nciphisa ukuthi uphuza utshwala obungakanani
I-Cardio yakho
I-Cardio ingxenye ebalulekile kunoma yiluphi uhlelo lokulahlekelwa kwamafutha, kodwa ufuna ukuqinisekisa ukuthi wenza uhlobo olufanele lwe-cardio. Qinisekisa ukuthi uhlanganisa ukuqeqeshwa kwesikhashana esiphakeme kakhulu ohlelweni lwakho, mhlawumbe 1 kuya kwezingu-2 ngesonto. Uzoshisa ama-khalori amaningi bese ukwandisa i-afterburn yakho .
Ukuqeqesha kwakho Amandla
Sivame ukugxila kwi-cardio yokulahlekelwa isisindo, kodwa ukwengeza imisipha eminingi kuzokusiza ukuthi ushise amafutha amaningi. Umswakama usebenza ngokweqile kunamafutha ngakho-ke uma unayo, ama-calorie amaningi oshisa usuku lonke. Izikhathi ezimbalwa ngesonto yizo zonke okudingayo ukwengeza izicubu ezinomzimba eziqinile futhi ushise amafutha amaningi.
Ngaphandle kwalokho, ukubukela amazinga akho okucindezeleka nokulala ngokwanele yizihluthulelo zokugcina isisindo sakho isheke ngoba ama-hormone okucindezeleka angabangela ukuzuza kwesisindo . Okubalulekile? Ukuzinakekela ngendlela enempilo kuyohlale kuholela emiphumeleni engcono, kokubili ngokwengqondo nangokomzimba.
Umthombo:
Deurenberg P1, Weststrate JA, Seidell JC. Inkomba yomzimba womzimba njengendlela yokudla komzimba: amafomula okubikezela ubudala kanye nocansi. Br J Nutriti. 1991 Mar; 65 (2): 105-14.