Ukulinganiswa Kwamafutha Emzimbeni Nezemidlalo
Ukunquma amaphesenti omzimba wakho kuyasiza ekulawuleni isisindo, ukwakha umzimba, ukuqeqeshwa kwezemidlalo kanye nokuhlolwa kwezinhlekelele zempilo. Ungathola:
- Cishe kungakanani amanoni omzimba onayo
- Uma unamafutha omzimba kakhulu
- Indlela amafutha omzimba wakho angathinta ngayo ingozi yakho yezempilo
Indlela yokusebenzisa i-Body Fat Knowledge
Kufanelekile ukwazi ukuthi zonke izindlela zokulinganiswa kwamafutha omzimba zinemikhawulo.
Amanye amathuluzi, njengabaqaphi bomzimba, angeke ahlole ngokwanele amafutha agcinwe azungeze izitho zangaphakathi (ama-visceral). Lolu hlobo lwamafutha landisa ingozi yesifo senhliziyo nesifo sikashukela ngaphezu kwamafutha agcinwe ezicubu ngaphansi kwesikhumba. Ngaphezu kwalokho, abantu abahlala ohlangothini lwe-overfat kodwa abasebenzisa ngokuqhubekayo bangase bahle futhi mhlawumbe baphilile kunalokho, ngokwesibonelo, umuntu obhemayo ongenalwazi.
Nakuba kufanele uzizwe ukhululekile ukuqapha amafutha omzimba wakho ngezinjongo zokulawulwa kwezinyathelo nokuphathwa kwesisindo, udokotela wakho (mhlawumbe ngokusizwa umqeqeshi wokudla okunomsoco) ungumuntu ongcono kakhulu wokuhlola izinhlekelele zempilo. Uzocabangela zonke izifo zakho ezibangelwa isifo, njenge-cholesterol yegazi, izilinganiso ze-glucose, amafutha omzimba, kanye nezinga lokuzivocavoca.
Amashadi e-Fat Body
Ukuchaza amazinga omzimba omzimba "onempilo" akudingeki kakhulu kunokubeka izigaba zamaphesenti amafutha alamukelekile.
Abesifazane ngokweqile baphatha amafutha amaningi emzimbeni kunamadoda, kanti uhla olunempilo lungaba ngamaphesenti angama-18 kuya ku-25 abesifazane abangasebenzi futhi amaphesenti angu-12 kuya kwangu-20 abagijimi nabathanda impilo, nakuba ukuhlukaniswa kukhishwe. Kubantu, amaphesenti angu-12 kuya ku-18 abangewona amageyimu namaphesenti angu-5 kuya ku-12 abathandi bempilo yizigaba ezijwayelekile, nakuba amanye amashadi anama-maximums aphezulu.
Kwabesilisa nabesifazane abangaphezu kweminyaka engu-40, amaphesenti ngokuvamile avunyelwe phezulu, nakuba lokhu kudinga ukubuyekezwa ngombono wami.
Eqinisweni, amashadi amaningi amafutha omzimba asebenzayo ahlambalaza ngokungahambi kahle emzimbeni ngisho noma eqondiswa kuphela. Ezinye izigaba ezisetshenziswa njenge-"underfat," "enempilo," "encikile," noma "ekahle." Ngombono wami, lokhu kusikisela ukuthi ukuba ngaphansi kwemikhakha ethi "underfat" noma "ephilile" ayinempilo. Lokhu kuyiqiniso nje kubantu abaningi abalungile Angivumi ukuthi owesifazane oneminyaka engu-20 ubudala onama-15 emaphesenti amazimba omzimba ogijima ngamamayela angaphezu kukayisithupha emaminithini angu-50 kanye nokuqothulwa kwamaphilisi angu-100 kufanele ahlukaniswe njengomuntu ongaphansi kwesigqebhezana nokungaboni kahle. futhi idinga ukubuyekezwa okuhambisana nemigomo yomphakathi yamanje yampilo nokuqina.
Enye iphuzu lokuphawula ukuthi abesifazane abawela phansi cishe amaphesenti angu-12 amafutha emzimbeni ama-hormone-disturbance angase abangele ukulahlekelwa isikhathi, ukulahlekelwa ngamathambo nokudla okuphazamisekile. Lokhu kubizwa ngokuthi "i-female athlete triad" emithi yezemidlalo. Abagijimi bokukhuthazela nabesifazane abathile abaqeqeshi abanamandla bangakwazi ukuncintisana ngempumelelo kuleli zinga lempilo yomzimba, ngakho-ke lokhu akusiyo impilo. Kodwa kudinga ukuphathwa kanye nezeluleko zomsebenzi wezokwelapha wezemidlalo.
I-Mass Mass Index noma i-BMI
I-index mass body isisindo somzimba kanye nefomula yokuphakama eyenzelwe ukunikeza isifinyezo somzimba wakho we-fatness. Kubalwa ngokuhlukanisa isisindo sakho ngo-kilogram ngokuphakama kwakho ngamamitha, isikwele. Indlela elula yokubala lokhu ukusebenzisa i-calculator ye-intanethi njengaleyo evela e-US Heart Blood neLung Institute. Ikuvumela ukubala i-BMI yakho usebenzisa amakhilogremu, izinyawo, amasentimitha kanye nama-kilogram kanye namamitha.
Izigaba ze-BMI zimi kanje:
- Isisindo esivamile = 18.5 kuya ku-24.9
- Ukuqhathanisa kakhulu = 25 kuya ku-29.9
- Okukhulu = 30 noma ngaphezulu
I-BMI ihlale igxekwa ngabaqeqeshi bokuzivocavoca ngoba, njengamashadi angenhla, abagijimi noma abanye abantu abaxoshwa kakhulu abafakiwe.
Lokho kuvame ukususa imiphumela ngokubeka abaqashi bomzimba kanye nabantu abakhelwe kakhulu esigabeni esiphezulu.
Ngomqondo othile, lokhu ukugxeka akufanelekile ngoba i-BMI iyithuluzi elilodwa kuphela ezandleni zabaqeqeshiwe bezempilo. Iso elithakazelisayo kanye nesilinganiso sezinyawo ngokuvamile kuvame ukuthi konke okudingekayo ukuze kutholakale uma othile ekhuluphele kakhulu.
Ukulinganisa Kwezintambo
Izindinganiso zezintambo ziye zashintsha ukuze zibe yithuluzi lokuhlola engozini lababili nabesilisa. Ngokwemvelo, isikhumba esincane asikwenzi umuntu onempilo - ungadliwa kahle noma ungaguli noma yikuphi ukugula okungapheli. Kodwa izilinganiso zamanqina - ukulinganisa izinga lokudla komzimba - kungabonisa ukuthi ingozi yesifo esingapheli njengesifo senhliziyo, isifo se-metabolic syndrome, kanye nohlobo lwesibili lwesifo sikashukela.
Izindinganiso ezinomzimba ezinempilo Nansi ubukhulu obukhulu bezinwele zamadoda nabesifazane ngokusekelwe ku-International Diabetes Federation ukuvumelana kwencazelo emhlabeni jikelele yesifo se-metabolic:
- Amadoda aseCaucasia: amasentimitha angu-94 (amasentimitha angu-94)
- Abesifazane baseCaucasia: amasentimitha angu-31 (80 cm)
Amanani amanye amaqembu angase ahluke; Ama-Asiya 'angase aphansi kanti lawo asePacific Island Islands angase abe ngaphezulu.
Lokho kuzwakala kakhulu, akunjalo? Futhi kunjalo, kodwa ungesabi. Indlela engcono kakhulu yokusebenzisa lokhu ukucabangela ukuthi ingozi yakho ye-syndrome ye-metabolism, futhi emva kwalokho isifo senhliziyo nesifo sikashukela, sizoqala ukuphakama njengoba usuqedile lezi zinhlawulo. Futhi nezinye izifo zakho ezibangelwa izifo zidlala kulokhu, futhi.
Isikhwama kuya ku-Hip Ratio
Isigqoko se-hip ratio siqhathanisa ukulinganisa kwengxenye encane kunazo zonke esikhwameni esihlangwini esikhulu kunazo zonke. Linganisa okhalweni lwakho emkhatsini wezintambo zomhlanga kanye nethambo le-hip njengoba libhekwa phambili. Isilinganiso se-hip / butt esikhulu kunazo zonke sinconywa kangcono kusuka ohlangothini. Ungadonseli esiswini sakho ngenkathi uthatha izilinganiso zakho.
Hlukanisa ukulinganisa kwensimbi ngesilinganiso se-hip. Isilinganiso akumele sibe ngaphezu kuka-0.9 samadoda no-0.8 kwabesifazane. Isibonelo, indoda enezinqama ezingu-44 intshi nama-intshi angu-42 intshi izoba nesilinganiso sezinyawo / se-hip sika-1.05. Njengekhombisi yezempilo, abanye abasebenza ngezempilo bacabanga ukuthi lesi sikhundla siphakeme kunani elilinganiselwe ukukala, ikakhulukazi ekuhloleni kwesifo senhliziyo. Ucwaningo olulodwa lwathola ingozi enkulu yesifo senhliziyo lapho lesi silinganiso sidlula i-0.8 yabesifazane nabangu-0.9 ngamadoda.
Isisindo somzimba kanye namashadi wokuphakama
Amashadi ahlela ukuphakama nesisindo asetshenziselwa ukukhombisa inkomba yomzimba womzimba. Zingase zimelele ububanzi besisindo somzimba besilisa nabesifazane. Ungazibona lezi zilenga emahhovisi amaningi odokotela 'nezokudla. Ezinye zingathuthukiswa ngokufaka ulwazi oluthe xaxa emzimbeni wesimiso, iminyaka, nokuningi.
Amashadi amathuluzi awusizo wokuthola isifinyezo. Kodwa ukuthola ukuhlolwa okunembile kwengozi yezempilo ngokuphathelene namafutha omzimba, ezinye izici kudingeka zicatshangelwe, futhi.
Iziphazamisi zomzimba
Abaqaphi bomzimba basetshenziselwa ukukala ubukhulu be-skinfold ezindaweni ezihlukahlukene ukulinganisa amaphesenti omzimba womzimba. Ngenxa yokuthi izinga lephutha lingase liphakeme, le ndlela yokulinganiswa kwe-fat is hhayi engenamsebenzi uma ingekho ezandleni zobuchwepheshe - futhi lokhu kusho umuntu owenza okuningi nokuqinisekiswa ukuze ahlulele izindawo ezifanele emzimbeni futhi inani elifanele le-skinfold ukuthatha. Isiqalo esihle sabalingiswa bezokwelapha. Imodeli yomuntu siqu engabizi ngegama elihle yi-Accu-Measure 3000.
Ukuhlaziywa Kweminyango Yomzimba (BIA)
I-BIA isebenzisa umfutho omncane we-elekthronikhi odlula emascle kanye namafutha ngamazinga ahlukene. Kodwa-ke, izilinganiso zayo zingahle zilahlekelwe ngendlela oyi-hydrated futhi nokuthi udla kangakanani; kungase kube okungalungile kunoma yini enye ngaphandle kokusetshenziswa okuqhathaniswayo. Abasebenzisi bakhuthazwa ukuba basungulwe isilinganiso sokuqala futhi baphinde baphinde balinganise ngaphansi kwezimo ezihambisana nesikhathi ukuze bathole izinguquko. I-Tanita ingumkhiqizo othandwayo.
DEXA Ukuskena
I-DEXA imelela amandla amabili we-x-ray absorptiometry futhi ngezinye izikhathi kuthiwa yi-DXA kuphela. I-DEXA ijwayele ukusetshenziselwa ukukala ubukhulu besithambo nobukhulu obunzima, kodwa futhi bungakwazi ukuhambisa ukufundwa kwenqwaba yamafutha. Isistimu isebenzisa isithwebuli somzimba, futhi inqubo ingathatha cishe imizuzu engu-15 futhi idle ngaphezulu kwe-$ 100 kuye ngokuthi uhlalaphi nokuthi ukutholakala nokusetshenziswa kwalolu buchwepheshe. Kubonakala sengathi kunembile ngaphakathi mayelana nephutha elingamaphesenti amathathu.
Ukulinganisa Amanzi
Ngokuyinhloko lokhu kuhlanganisa ukukuncenga ngaphansi kwamanzi ngenkathi uhlala esikalini bese uphuma wonke umoya emaphashini. Ubuchwepheshe busekelwe ekuhambeni kwamanzi kanye nobukhulu obuhlukene bamafutha namandla omzimba omzimba. Lokhu kuyindlela enembile, nakuba iningi livinjelwe ezifundeni zezemfundo nezicwaningo ngenxa yemvelo evulekayo yenqubo.
I-Bod Pod
Le divayisi iye yahlala cishe iminyaka engu-10 futhi ingaba yinto engcono kunazo zonke. I-Bod Pod i-cocoon enamaqanda ngaphakathi lapho uhlanganiswe khona imizuzu engaba ngu-5. Kusebenza esimisweni esifanayo njengamanzi anesisindo ngaphandle kokuthi uchithe umoya ngaphandle kwamanzi. Ibizwa ngokuthi "plethysmography". Ayikho inkinga, akukho ukwesaba kokugwinya. Kubikwa ukuthi kunephutha elilinganisiwe lamaphesenti amabili kuphela.
Isifingqo
Awudingi isidingo samafutha omzimba ukwazi ukuthi wenza intuthuko ohlelweni lokudla nokuzivocavoca. Kwabalimi bezemidlalo nabasemidlalo abanezilinganiso ezibucayi ngamafutha omzimba, ukulinganisa kungase kubaluleke nakakhulu. Ngezikhathi ezithile, kuyasiza ukwazi ukuthi ulahlekelwa amafutha futhi ubambelele, noma uzuze, ubuhlungu. Izikali zokugezela ezingavamile akubonakali lokhu.
> Imithombo:
Fox CS, Massaro JM, Hoffmann U, et al. Amakhemikhali angama-Visceral and Subcutaneous Adipose Tissue Compartments. Ukubambisana Nezici Zingozi ZeMetabolic EsiFundweni Senhliziyo KaFramingham. Ukujikeleza . 2007 Juni 18.
> Brunet M 2nd. Umdlali wezinsikazi wesifazane. I-Med Sports Med . 2005 Jul; 24 (3): 623-36, ix. Buyekeza.
> I-International Diabetes Federation. Ubunikazi be-IDF Consensus Worldwide Definition of the Metabolic Syndrome . www.idf.org/
> Welborn TA, Dhaliwal SS. Izinyathelo zomtholampilo ezithandwayo zokukhuluphala okuphakathi kokubikezela ukufa. I-Eur J Clin Nutriti . 2007 Feb 14.
> Alvarez VP, Dixon JB, Strauss BJ, et al. I-impedance ye-frequency ye-bioelectrical iyindlela engafanele yokunquma ubuningi be-fat in abesifazane abalinganisela ngokweqile. Obes Surgery . 2007 Feb; 17 (2): 211-21.
> Vescovi JD, Zimmerman SL, uMiller WC, et al. Ukuhlolwa kwe-POD ye-BOD yokulinganisa amaphesenti amafutha omzimba eqenjini elilodwa labantu abadala. I-Eur J Appl Physiol . 2001 Aug; 85 (3-4): 326-32.