Funda umehluko phakathi kweMisa yama-Fat ne-Mass-Free Body Mass
Isisindo samafutha angesinye sezingxenye zomzimba zomuntu ezimbili. Isisindo esingenalutho (FFM) sihlanganisa izitho zangaphakathi, amathambo, imisipha, amanzi kanye nezicubu ezixhunyiwe. Umswakama ongenawo amafutha awufani nobuningi bamafutha. Izindlela ezehlukene zisetshenziselwa ukulinganisa amaphesenti akho we-fat mass kanye ne-fat-free mass.
Isibonelo: Ukukhululeka kwamafutha angabhekisela kunoma yiziphi izicubu zomzimba ezingenayo amafutha.
Kuyini iMisa Engenayo I-Fat?
Uma uthola ukubunjwa komzimba wakho kulinganiswa , uthola ukulinganisela kokukhulu komzimba wakho.
Isibonelo, amafutha omzimba akholelwa ukuthi angamaphesenti angama-24. Kodwa wake wazibuza ukuthi yini eyenza amanye amaphesenti angu-76? Konke emzimbeni wakho okungewona amafutha omzimba kungama-fat-free.
Umzimba womzimba ongenawo amafutha unama-tissue nama cell ebalulekile.
- Amalungu. Izitho zangaphakathi ezifana nenhliziyo yakho, ubuchopho nesibindi ziyizibonelo ze-mass free-mass.
- Muscle. Imisipha ye-cardiac, imisipha ebushelelezi, kanye nemisipha yezinhlanzi yizibonelo zama-fat-free mass. Inkontileka yemisipha yamathambo ukukhiqiza ukunyakaza emzimbeni wakho futhi wenze ezinye izinto ezibalulekile.
- I-Bone. Amathambo avikela umzimba wakho futhi ahlinzeke ngesakhiwo somzimba wakho ayikhululekile umzimba.
- Izicubu ezixhunyiwe. Ama-tendon kanye nemigqa ehlangene amathambo omzimba wakho kanye nemisipha yizibonelo ze-mass-free mass
- Amanzi. Cishe amaphesenti angu-50-75 omzimba wakho amanzi. Amanzi akhululekile kumafutha futhi angabhekwa njengamafutha akhululekile.
IMisa yamafutha ne-Mass-Free Mass
Yini engekho emzimbeni womzimba wakho ongenamafutha?
Izicubu ze-Adipose, noma amafutha. Amanoni omzimba noma amanoni angaphathwa ngezigaba ezimbili.
- Amafutha abalulekile. Umzimba wakho udinga inani elithile lamafutha ukuze usebenze kahle. Amadoda adinga amaphesenti angu-2-5 amafutha omzimba emisebenzini ebalulekile kodwa abesifazane badinga ngaphezulu. Amafutha omzimba wesifazane kufanele ahluke phakathi kwamaphesenti angu-10-13 ukuze asebenze kahle.
- Amafutha angabalulekile. Amafutha angadingeki emisebenzini ebalulekile abizwa ngokuthi amafutha amaningi noma amafutha angabalulekile . Le nhla inikeza ukuxhuma futhi ivikela izitho ezibalulekile.
Uma uzama ukunciphisa isisindo , kufanele uzame ukwehlisa ubukhulu be-fat futhi ugcine noma uthuthukise ubuningi obuningi be-fat-free njenge-muscle ne-bone. Abaningi bethu banamaphesenti amafutha omzimba okuphakeme kakhulu kunalokho esikudingayo. Lapho imizimba yethu ithwala amanoni amaningi, siba namandla ngokweqile noma sikhuluphele. Ukweqisa ngokweqile noma okukhuluphele kungakubeka engozini ephakeme yezimo ezithile zezokwelapha ezifana nesifo senhliziyo, isifo somzimba, isifo esiphakeme segazi noma u-2 uhlobo lwesifo sikashukela.
Izinzuzo Zokuthuthukisa iMisa Engenayo I-Fat
Uma ulandela imikhuba yokuphila enempilo, udle ukudla okunomsoco , futhi usebenzise umzimba omkhulu , ungavikela izitho zakho futhi wakhe amathambo aqinile . Kodwa akuningi ongakwenza ukuze ushintshe ngokuphawulekayo inani lesisindo somzimba noma amathambo emzimbeni wakho.
Kodwa-ke, ungathuthukisa isisindo sakho samafutha ngokungakha imisipha . Ukwandisa izicubu ezinamafutha angenamafutha kunika izinzuzo ezimbalwa.
- Ukwenza ngcono umzimba. Izicubu ze-muscle zishisa ama-khalori amaningi kune-fat mass. Ngakho uma ukwandisa inani le-muscle-free muscle, ungakwazi ukuqinisa umzimba wakho bese ushisa amakholori amaningi usuku lonke .
- Amandla ethuthukisiwe. Uma ukwandisa isisindo somzimba, uthuthukisa amandla omzimba wakho. Isibonelo, izingalo ezinamandla zingakwazi ukuphakamisa izikhwama ezinkulu zokudla noma ukuthwala imithwalo enamandla.
- Ukubukeka okuthuthukisiwe. Imisipha ye-muscle yamafutha ayasiza ukuma umzimba onamandla. Uma ususa ubuningi be-fat nge mass-free mass, umzimba wakho ubukeka unempilo futhi uncike.
- Ukunyakaza kwansuku zonke okwandisiwe. Imisipha enamandla futhi eguquguqukayo ishukumisela kakhulu ngemisebenzi yokuphila kwansuku zonke (i-ADL). Uma uhamba kahle ngokwengeziwe kulula ukuhlala usebenza usuku lonke.
Indlela Yokuthuthukisa
Ngakho uqala kanjani ukwakha imisipha ukuze ushintshe isilinganiso somzimba wakho we-fat mass nokukhululeka kwamafutha?
Ukuqeqeshwa ukuphikisa kuyisihluthulelo. Ungaqala uhlelo lokuqeqesha amandla oluhlanganisa ukuphakamisa isisindo noma umzimba wokuzivocavoca umzimba ukuze wakhe imisipha futhi uthuthukise amandla. Ungashintsha ngisho nomzimba wakho ngaphandle kokuqeqesha imishini ebiza izindleko noma ubulungu bokuzivocavoca.
Uma usulungele ukuqala uhlelo lwakho ekhaya noma kwi-gym, sebenzisa imithombo ehlakaniphile-njengeziqondiso - ukuqala. Kufanele futhi uqinisekise ukuthi unempilo ngokwanele yokuzivocavoca . Bese uqala kancane ukugwema ukulimala noma ukushisa. Ngaphambi kokuthi wazi, uzokwakha imisipha, uthuthukise ukubunjwa komzimba wakho, wehlise amafutha, futhi uthuthukise umthamo womzimba womzimba wakho.