Ingabe ukhathazekile ukuthi ungaba ngokweqile?
Okokuqala, sikukwazisa ukuba ukhulume nodokotela wakho ngesisindo sakho. Uzokwazi ukukutshela ukuthi empeleni ungaphezu kokukhuluphala ngokweqile noma cha. Ukuba ngokweqile kusho ukuthi isisindo sakho siphakeme kunalokho okubhekwa njengesisindo esivamile sokuphakama kwakho. Esikhathini esidlule, amashadi wezinwele zokuphakama asetshenziselwa ukulinganisa isisindo, kodwa izindlela ezithembekile kakhulu zithandwa manje.
Udokotela wakho uzofuna ukuhlola ukuthi isisindo sakho sithinta kanjani ingozi yokuthuthukisa izimo zezempilo ezihlobene nesisindo.
Kunezindlela ezintathu ezisemqoka ezingozini eziphathelene nesisindo ezilinganiselwe. Kunjalo:
- amaphesenti omzimba wamaphesenti (i-PBF)
- isilinganiso sobuqaqa-kuya-hip
- inkomba yomzimba womzimba (BMI)
Uma utholakala ukuthi usengozini enkulu yokwelashwa nganoma yiliphi lamathuluzi okuhlola, uzokwaziswa ukuthi ulahlekelwe isisindo ukuze unciphise izingozi zakho zezempilo futhi uthuthukise impilo yakho yonke.
I-Percent Body Fat
Amafutha omzimba wamaphesenti (PBF) angahlolwa ngokulinganisa ukubunjwa komzimba (ubuningi bomzimba wakho bukhulu noma awunamafutha) ngokuhlolwa okungenabuhlungu okubizwa ngokuthi isilinganiso se-caliper. Lokhu kuhlolwa kubeka amanoni angaphansi kwesikhumba (ngaphansi kwesikhumba) esebenzisa isikhala sesikhumba. I-caliper isetshenziselwa ukuqonda isikhumba sesikhumba bese uyisusa kude nemisipha yakho. Amafolda avame ukulingwa okhalweni, izinkalo, namathanga, nezinye izindawo eziningana emzimbeni. Lokhu okutholakele kubalwa kubomvu evumela ukuthi umzimba wakho ulinganiswe.
Kunezizathu ezimbalwa zokuthi kungani isilinganiso samaphesenti omzimba wamaphesenti angeke sibe ngcono: Okhulile wena, cishe imiphumela iyoba nenembile kusukela izinguquko zokusabalalisa amafutha njengoba sikhula. Ukulinganisa okulinganiselwe kungcono kulabo abangaphansi kweminyaka engu-55, nakuba kungaba nenembile encane ngama-40s akho.
Ukwengeza, ukunemba kwemiphumela kungahlukahluka ngokusho kwamakhono omuntu othatha izilinganiso kanye nekhwalithi ye-caliper esetshenziselwa ukulinganisa.
Okokugcina, ukukhuluphala ngokweqile komunye umuntu, okungenani kunembile imiphumela engaba khona.
Ezinye izindlela zokuhlola ukubunjwa komzimba zihlanganisa impedance yezinto eziphilayo, ukuhlolwa kwe-DEXA, nokuhlola kwe-BodPod.
Kusho Ukuthini Amafutha Ezimba Zakho Amaphesenti?
I-American College of Sport Medicine icebisa ukuthi abesifazane kufanele babe nama-20% no-32% amafutha omzimba futhi batusa phakathi kuka-10% no-22% wamadoda. Amaphesenti aphakeme angabonisa ukuthi umuntu ukhuluphele kakhulu.
Izindinganiso ezihlobene nezingozi ezithinta amafutha emzimbeni zikhonjiswe ocwaningweni olwanyatheliswa kuyi -Journal of Clinical Nutrition ngo-2000. Ngokwalokhu okutholakele, owesifazane ophakathi kweminyaka engama-20 no-39 uye wandisa izingozi zezempilo ezingama-33% amafutha omzimba; izingozi ziyanda ngo 39%. Kubantu, izingozi zezempilo zitholakale zanda ngamaphesenti ama-20% omzimba futhi zanda kakhulu ngo-25%.
Ukuhlolwa kwe-PBF akusetshenzisiwe kabanzi njengenye indlela yokuhlola isisindo. Imikhombandlela Yomtholampilo Ekukhoneni, Ukuhlolwa Nokuphathwa Kwezinga Lokuqhathaniswa Kakhulu Nokukhuluphala Kwabantu Abadala basikisela ukuthi kusukela i-PBF ibiza kakhulu ukuhlola futhi imishini ayitholakali ngaso sonke isikhathi, i-BMI iyindlela engcono kakhulu kunePBF.
Ukulinganisa kwe-Waist-to-Hip
Isibalo se-Waist-to-hip (WHR) sibalwa ngokuthatha isinqunyilo sakho esikhwameni bese uhlukanisa ngesikhala sakho se-hip.
Ngezinye izikhathi ungase uzwe imizimba yomzimba ebizwa ngokuthi "ama-apula" kanye "namapheya." Lezi zichaza ezimbili zihlobene ne-WHR. Umuntu onomapula ophethe ama-apula aphethe inqwaba ye-midsection yawo, kuyilapho labo abafana ne-pear bethwala isisindo esikhwameni.
Ukubala i-WHR yakho, uzodinga isilinganisi se-tape. Kumele ulinganise okhalweni lwakho endaweni elula kakhulu kanye nezinkalo zakho endaweni ephakeme kunazo zonke (bona umfanekiso). Bese, hlukanisa imiphumela yakho kusuka okhalweni lwakho ngemiphumela yezinkalo zakho. Inombolo ephumayo yisilinganiso sakho sezinyawo-kuya-hip.
I-WHR isetshenziselwa ukuhlola ingozi yesifo senhliziyo nomfutho wegazi ophezulu ikakhulukazi.
Ucwaningo lubonise ukuthi isilinganiso sezinyawo-kuya-hip singcono kakhulu ekunqumeni ingozi yezinkinga zenhliziyo kunombhalo womzimba womzimba.
Labo ababhekwa ngokuthi "ama-apula" basengozini enkulu kakhulu yesifo senhliziyo nomfutho wegazi ophakeme kunama "pears" abathwala isisindo ezinkalweni noma emathangeni. Ucwaningo luye lwabonisa ukuthi amafutha esiswini avusa ikakhulukazi izingozi zezempilo kwabesifazane.
Kuyini Okushoyo Ukulinganiswa Kwakho Emgqeni?
Ingozi ephezulu yengqondo yabesifazane itholakala nge-ratios ephakeme kune-0.85, futhi i-0.90 yamadoda. Njengoba isilinganiso sanda futhi sengozini.
I-Mass Mass Index
I-BMI inganqunywa ngokuhlukanisa isisindo sakho ngamakhilogremu ngokuphakama kwakho ngamasentimitha ububanzi bese uphinde wande ngo-705.
Isibonelo, owesifazane oneminyaka engu-5'6 "futhi olinganisa u-190 uzoba ne-BMI engama-31.
- Ukuphakama kwe-5'6 "= 66 amasentimitha
66 ama-squared = 4,356
190 ihlukaniswe ngu-4,356 = 0.0436
0.0436 x 705 = 30.75 (okuzobe kuhanjiswe ku-BMI ka-31)
Iyini incazelo ye-BMI yakho?
Okulandelayo kusebenza kubantu abadala abaneminyaka engu-20 nangaphezulu:
- Umuntu uthathwa njengesisindo somzimba uma i-BMI yabo ingaphansi kuka-18.5.
- I-BMI ye-18.5 kuya ku-24.9 ibhekwa njengesisindo "esivamile".
- I-BMI yama-25 kuya ku-29.9 ibhekwa njengobuningi obukhulu.
- Abantu abawela ebangeni le-BMI labangu-25 kuya ku-34.9 baqala ukubhekana nokukhathazeka kwempilo.
- I-BMI yezingu-30 noma ngaphezulu ifanisa umuntu okhuluphele.
- I-BMI engaphezu kwengu-40 ibonisa ukuthi umuntu ukhuluphele ngokweqile.
- Ngokuqondile, labo abane-BMI ephezulu nobukhulu besisindo samasentimitha angaphezu kwangu-40 kumadoda, noma amasentimitha angu-35 kubafazi, banengozi ephezulu yokuthola izinkinga zezempilo ezihlobene nokukhuluphala njengesifo sikashukela, umfutho wegazi ophezulu nesifo senhliziyo.
> Imithombo:
> I-American College of Sports Medicine. I-ACSM Fit Society Page . Ukwakhiwa kwamafutha omzimba: Indlela Yokulinganisa Nalokho Kusho ukuthini, Winter 2006-2007.
> Izikhungo zokuLawula izifo, CDC.gov. I-Mass Mass Index: Mayelana ne-BMI yabantu abadala.
> Gallagher, > Dymna > noSteve Heymsfield, et al. "Amaphesenti anempilo Amakhemikhali Okugcoba Umzimba: Indlela Yokuthuthukisa Izinkombandlela ezisekelwe kwi-Mass Mass Index 72 (3): 694." 24 Jan 2000. I- American Journal of Clinical Nutrition .
> Kanai, H. noY Matsuzawa, et al. "I-Hypertension: Journal of the American Heart Association". Vala ukuhlanganiswa kwe-intra-esiswini. 15 Juni 1990. American Heart Association.
> "I-Percent Body Fat - 2." Amaphesenti womzimba wamaphesenti - Izindlela Zezinwele. Yenza up i-America.
> Yusuf, MD Salim, et al. "Ukulinganiswa kwesisindo kufanele kuhlanjululwe ngokuqondile ukuze kuhlolwe ingozi yokuhlasela inhliziyo." Nov 2005. University of McMaster.