Uma kuziwa ekulandeleni ukulahlekelwa kwesisindo, iningi lethu lithembele esikalini ukusitshela ukuthi silahlekile noma sithole isisindo. Kodwa, njengoba abantu befunda ngokushesha, lokhu akuyona indlela engcono kakhulu yokugcina ithrekhi yesisindo sakho. Isilinganiso esilinganiselwe konke kuhlanganisa imisipha, amafutha, amathambo, nokuthi yini oyidla noma oyiphuzile ngalolo suku. Akukutsheli ukuthi yini okudingeka uyikwazi ngempela: unamafutha amangaki?
Ukubunjwa komzimba
Ukubunjwa komzimba kumane nje kuyingxenye yesisindo somzimba esiqinile kuya emzimbeni womzimba. Amafutha amaningi angabangela izinkinga zempilo ezinjengezifo zenhliziyo, isifo sikashukela, i-cholesterol ephezulu kanye nezinye izimo ezibucayi. Uma ugcina amafutha omzimba wakho ezingeni elilinganayo, uzoba nempilo futhi, nakanjani, ube mncane.
Izigaba zomzimba zomzimba zabesifazane
- 10-12% - I-Essential Fat
- 14-20% - Amazinga amafutha e-Athletic
- 21-24% - Amazinga weFat Fitness
- 25-31% - Izinga le-Fat elamukelekayo
- > 32% - Kulungile
Izigaba ze-Body Fat zamadoda
- 2-4% - i-Essential Fat
- 6-13% - Amanani ama-Fat Athletic
- 14-17% - Amazinga weFat Fitness
- 18-25% - Amazinga we-Fat ayamukelekayo
- > 26% - Kulungile
Ngakho-ke, uthola kanjani ukuthi amafutha omzimba wakho angubani? Ngezansi izindlela ezithandwayo kakhulu zokuhlolwa komzimba.
Indlela Yokuvivinya Umzimba Wakho Womzimba
I-DEXA (i-extra-energy i-X-ray absorptiometry)
Lokhu kuhlola kusetshenziselwa ukukala ubukhulu besithambo, kodwa futhi kulinganisa amaphesenti omzimba womzimba kanye nokuthi amanengi amanoni akho (njengokungathi awukwazi).
Amaqiniso mayelana ne-DEXA:
- I-DEXA isebenzisa isithwebuli somzimba wonke futhi ama-x-rays amabili ahlukene ahlukene ukuze afunde isisindo samathambo nesisindo somzimba osisithambile.
- Kuthatha cishe imizuzu engu-10-20 ukwenza iskena somzimba
- Ihlinzeka ngezinga eliphakeme lokucacisa nge-%% yephutha lesiphambeko.
- Lokhu kubhekwa njengendinganiso yegolide yokulinganisa amafutha omzimba kanye ne-bone mass
- Akubuhlungu
Hlola nodokotela wakho ukuze ubone ukuthi lokhu kulungile yini kuwe bese ushayele inkampani yakho yomshuwalense njengoba engayifaka. Izindleko ngokuvamile ziba ngu-$ 100.
Ukulinganisa kwe-Hydrostatic
Leli yindlela nje enhle yokusho ngamanzi anesisindo. Njengo-DEXA, lokhu kuvivinywa kungenye yeqiniso kakhulu. Isebenza kanjani:
- Uhlala esikalini ngaphakathi kwetangi lwamanzi bese uphonsela umoya okhulu ngangokunokwenzeka
- U-dunked ngaphansi kwamanzi, lapho ushaya khona umoya owedlule
- Njengoba amafutha elula kunamanzi, uma unamafutha amaningi, ngaphezulu uzobe uhamba. Izinga lezilinganiso ngaphansi kwesisindo samanzi ukuthola isibalo somzimba.
- Umkhawulo wesiphambeko ujikeleze u-2-3%, kodwa ukunemba kuncike ekutheni inani lomoya olixoshayo. Kumelwe uyiqhube yonke into noma ngeke ibe yinto enembile.
- Lena yindlela enzima yokukala amafutha emzimbeni ngoba angeke akhululeke futhi angesabeka ukuba adunked ngaphansi kwamanzi angenawo umoya emaphashini amadala.
Amanyuvesi amaningi anikezela lokhu kuhlolwa cishe ngama- $ 25- $ 50. Shayela eyunivesithi yangakini bese ubuza ukuthi banikeza lokhu. I-Wave ye-Fitness inikeza amandla e-hydrostatic esindayo eSouth California, e-Nevada nase-Arizona for $ 49.95.
Ama-Calipers (aka, i-Pinch Test)
Le ndlela isebenzisa abaqaphi ukuze balinganise ukuqina kwesikhumba ezindaweni eziningana zomzimba wakho. Isebenza kanjani:
- Uchwepheshe uphonsa isikhumba sakho ezindaweni ezihlukahlukene futhi uyilinganise nabalandeli.
- Imiphumela ixhunyiwe kufomula ukucacisa amafutha omzimba wakho.
- Umphumela ususelwa emcabangweni wokuthi ukuqina kwamafutha ngaphansi kwesikhumba kubonisa inani lomzimba lomzimba.
- Kungaba ngokunembile njengezindlela ezikhulunywe ngazo, kodwa ngokuvamile akunjalo. Kuxhomeke ekutheni ubuciko bomhloli buhlukanisa amafutha akho emisipha yakho futhi uthole izindawo ezifanele ukugcoba.
- Imiphumela ingabuye ifinyelelwe uma usukhulile (njengoba amafutha ehamba ngaphakathi nangeminyaka yobudala) noma uma ungewona ongamawomi kusukela amafomula asekelwe ezihlokweni ezimhlophe.
- Lena enye yezindlela ezifinyeleleka kakhulu zokuhlola amafutha omzimba futhi ngokuvamile akabuhlungu.
Ungahlolelwa emaqenjini amaningi wezempilo nakweyunivesithi ngenzuzo encane noma engekho. Ungakwazi futhi ukuthenga abakwa-calipers bakho, kodwa angizange ngijabule kakhulu ngemiphumela oyitholayo. Uma ungenalo ikhono kuwo, imiphumela ingase ibe indlela. Njalo qiniseka ukuthi uthole umuntu ofanayo ukuhlola amafutha omzimba wakho kusukela imiphumela ingahluka kusuka kumhloli kuya kumhloli. Lapho ungathola khona abaqashi bomzimba.
Ukuphelelwa Kwemvelo Ngokwemvelo
Lena enye yezindlela ezisheshayo zokuhlola amafutha omzimba usebenzisa isilinganiso se-BIA.
- Kungakhathaliseki ukuthi usebenzisa isibalo esilondoloziwe noma simile esikalini se-BIA, isignali idlula noma isuka kwesandla kuya kwesandla noma ngezinyaweni.
- Ngokushesha isignali ihamba, imisipha eningi unayo.
- Imiphumela isekelwe ekubeni amanzi aqhuba ugesi. I-Fat iqukethe cishe akukho manzi ngenkathi imisipha ingama-70% amanzi.
- Le ndlela ingaba nenembile (i-margin ye-4% yephutha) kodwa imiphumela iyathinteka yi-hydration, ukudla kokudla nokushisa kwesikhumba. Uma usuphelile amanzi, amaphesenti akho omzimba wakho azofunda aphezulu kunalokho.
Lena indlela elula yokuhlola amafutha omzimba wakho. Qinisekisa ukuthi uhlola ngesikhathi esifanayo sosuku, mhlawumbe into yokuqala ekuseni ekuseni ngaphambi kokudla kwasekuseni, kodwa emva kwesilazi samanzi.
I-Mass Mass Index
- I-BMI iyacabangela isisindo sakho nokuphakama kwakho, ikunike inombolo oqhathanisa ne-BMI ishadi.
- Akukunikezi amaphesenti amafutha omzimba kepha ubonisa ukuthi ukhuluphele noma ukhuluphele kakhulu. Isibonelo, uma i-BMI yakho ingu-22, lokho akusho ukuthi umzimba wakho ukhuluphele ngamaphesenti ayi-22%.
- I-BMI engaphansi kuka-18.5 ibonisa ukuthi kunesisindo esiphansi
- I-BMI yama-25 kuya ku-30 ibhekwa njengokweqile
- I-BMI engaphezu kuka-30 ibhekwa njengokukhululeka
- Lokhu kubalwa akuyona okunembile, njengoba kungacabangi iminyaka yobudala noma ubulili. Umuntu oyisisindo angase abe ne-BMI ephezulu engabonakali ukubunjwa komzimba okwenziwe ngempela
Ngokusobala, kunezindlela eziningi zokuhlola amafutha omzimba wakho (futhi abaningi bengingenaso isikhathi sokukhuluma). Ukunemba kubalulekile, kodwa zonke lezi zindlela (uma zisetshenziswe kahle) zingakwazi ukukala amafutha omzimba ngaphakathi kuka-2-5%. Ukulandela amafutha omzimba wakho kuyindlela engcono kakhulu yokuqinisekisa ukuthi ulahlekelwa amafutha futhi uthola imisipha . Ungazivivinyi kaningi ngoba izilinganiso zomzimba zomzimba azibonisi izinguquko ezincane. Wonke amasonto angu-4-8 angcono kakhulu.