Chikonzero Nei Mutumbi Wega Wese Fat Index Inobatsira
Kana uri kuedza kukanda uremu , kune nzira dzakawanda dzekuyera kufambira mberi kwako. Mukuwedzera pakuzviyera iwe pachiyero, mupi wehutano wehutano angave akayera muviri wako mafuta muzana kana mumuviri mass index (BMI). Asi chiyero chipi icho chakanakisisa chekushandisa? Vakawanda dieters vanorwisana neBMI nemuviri wemafuta mubvunzo uye havazivi kuti chiyero chekushandisa.
Nhengo imwe neimwe yemafuta ine mafuta ine chinangwa uye inogona kubatsira. Nzira yakanakisisa iwe iwe inobva pane zvimwe zvinhu.
Chii Chinonzi Muviri Misa Index?
BMI nhamba inoshandiswa kuongorora ushu hwemuviri wako. Haisi yepamuviri yemafuta emuviri, asi panzvimbo yehuwandu huwandu hunobatsira kuti uone kana uremu hwako hunowira muhutano hwakanaka . Nhamba yacho inotarwa achishandisa uremu hwako uye hurefu. Kana iwe uine uremu hwakawandisa hwehupamhi hwako, huwandu hunorema hunofungidzirwa kuva hwakakora. Muviri mass index inongova chigadziro chinokuisa muchikamu chinoenderana nekurema, hachina kugadzirirwa kuva yakarurama yekuongorora tsananguro yekugadza hutano.
Kunyange zvazvo dzimwe nyanzvi dzakaratidza kuti BMI haisi nguva dzose yakarurama, yevanhu vazhinji, iyi ndiyo nzira iri nyore uye isingadhuri yekuziva kana mafuta awo emuviri akakwirira zvikuru kuti ave nehutano hwakanaka. Kazhinji, vanhu vane BMI vane makore 25 kana kupfuura vane ngozi yakanyanya yepfungwa, kukonzerwa kweropa , chirwere cheshuga, nezvimwe zvirwere zvisingaperi.
Nzira yekuenzanisa uye kuongorora yako BMI
Kuti uwane yako BMI, iwe unoda kuziva uremu hwako uye urefu. Iwe unogona kushandisa mashematical formula kuti uwane nhamba ye index, asi zviri nyore kushandisa inhare yekutenga kuti uwane mhinduro pakarepo.
Paunenge uine BMI yako, shandisa chati iyi kuti uongorore chigumisiro.
- Underweight = pasi pe18.5
- Kazhinji kuyerwa = 18.5-24.9
- Kuwandisa kwepamusoro = 25-29.9
- Ose (Grade I) = 30-34.9
- Obese (Gwaro II) = 35-39.9
- Ose (Grade III) => 40
Kana yako BMI inowira muzvikwata zvakanyanyisa kana zvakanyanyisa uye iwe unonzwa kuti uremu hwako hwakanaka, unogona kuongorora zvimwe zvinhu. Bodybuilders nevatambi vanoita basa guru rekudzidzira mabasa vanogona kutakura kurema kwemaviri, kwete mafuta. Zvokudya zvako, dzinza uye nhoroondo yemhuri zvinogona kukanganisawo BMI yako. Asi mune dzimwe nguva, BMI ichapa huwandu hwakanaka hwokuti kana uremu hwako huri nani here kana kuti kwete.
Chii Chine Muviri Mafuta Mazana?
Muviri wezana muzana ndiyo chiyero chemafuta pamuviri wako kana zvichienzaniswa nemasumbu, pfupa nemamwe muviri wakaoma muviri . Kune vanhu vazhinji, ichi chiyero chekugadzirwa kwemuviri chiratidzo chepamusoro chekushaya kurasikirwa kubudirira kupfuura nhamba iri pachiyero. Mafuta ehutano ehutano hwakasiyana nevarume nevakadzi. Mafuta omuviri anogona kuyerwa achishandisa nzira dzakasiyana.
Nzira Yokuenzanisa Nayo Fat Fat Percentage
- Vanhu vanoganda ganda. Nzira inonyanya kukosha yekuyera mafuta mumuviri ndeyokushandisa vashandi vemapuranga . Icho chinoshandiswa zvishoma zvinonamatira ganda munzvimbo nhatu dzakasiyana dzomuviri. Muvanhu, chifuva, mimba, uye chidya zvinoyera. Madzimai, triceps, hip, uye chidya zvinoyera. Kubva pane zviyero, huwandu hwemazana emuviri wose hunogona kufungidzirwa.
- Zvimwe zviitiko: Muedzo hauna mari uye unowanikwa zvikuru mumakirini ehutano, masangano ehutano uye kakawanda muhofisi yechiremba. Icho chiri nyore, chivimbo chekutenda kuita uye chinotora maminitsi mashoma kuti apedze.
- Mutengo : Kururama kwechigumisiro kunobva pauri hwemuteri. Kana kuongororwa kwakawanda kuri kuitwa kuti uone kufambira mberi kwehurongwa hwako hwekuora-kurasikirwa, iva nechokwadi chokuti munhu mumwe chete ari kuita kuedza nguva imwe neimwe.
- Pasi pemvura kana hydrostatic kuwedzera . Kusvikira munguva pfupi yapfuura, mvura iri pasi pekuyera yaifungidzirwa kuti ndiyo yegoridhe yepamusoro yekuyera mazana emafuta emuviri. Munguva yekuedzwa , murwere anozununguswa muhombe huru yemvura. Nhamba yemvura yakasununguka inoyerwa. Kubva pane nhamba iyoyo, mafuta emuviri anokwanisa kuenzaniswa.
- Zvirongwa: Uyu muedzo unowanzoitwa murabhoresi inogadzirwa neyanyanzvi ane unyanzvi. Zvigumisiro zvinogona kunge zvakanyatsojeka.
- Cons: Ichi chiedza chakakosha uye chakaoma kuita. Inongowanikwa munzvimbo dzisina kukwana, dzakadai semayunivhesiti, zvimwe zvipatara, uye laboratories.
- BodPod. Iyi podhi yakasikwa yakagadzirwa yakawanda inogamuchirwa zvakanyanya mumakiriniki epakirini uye yakashandiswa kuedza mafuta emuviri muzvinyorwa zvakabudiswa. IBodPod inoshanda nenzira imwechete iyo iri pasi pemvura inoyera mabasa, asi kufamba kwemhepo kunotaridzika mukati memvura panzvimbo yemvura kushanduka.
- Zvinyorwa: Pa $ 40- $ 100 pamubvunzo, BodPod inowanzosvitsa kudarika kuongororwa kwemhepo. Inonyanya kusununguka kuita nokuti haifaniri kuderera pasi pemvura.
- Cons: The BodPod haisipo munzvimbo dzose.
- DXA inoongorora. Dual-simba X-ray absorptiometry (DXA), kana kuti DeXA kuongorora, inowanzowanika muzvirongwa zvezvechiremba uye inoonekwa seyo yakarurama kwazvo. Chiyero chinoshandiswawo kuyera kuwanda kwemapfupa. Kungofanana nemafungiro akawanda ekufungidzira, inoratidzira murwere kuti aone kuderera kwemaawa
- Zvimwe : DXA kuongorora kunodhura, asi dzimwe nguva inoputirwa ne inshuwarisi.
- Cons : Vamwe vakwegura DXA scanners havakwanisi kugamuchira varwere vanoyera kupfuura mapaundi mazana matatu.
- Bioelectrical impedance. Chinhu chinowanzojairika chinonzi bioelectrical impedance analysis (BIA) chiyero muviri wemafuta. Zvigadzirwa zveBIA zvinogona kuwanika mumakirabhu ezvakanaka, zvipatara zvehutano, uye pahofisi yechiremba. Munguva yechipupuriro, iyo yakadzika yepamusoro yemagetsi inofamba ichienda mumuviri kuzoyera miviri yomuviri yakaonda uye muviri.
- Pros : BIA iri nyore chaizvo kushandisa uye inopa mhinduro pfupi.
- Cons : Your hydration level, nguva yekudya kwako kwekupedzisira uye yekushisa kweganda kunogona kukanganisa zviwanikwa zveBIA.
Nzira Yakanakisisa Kwauri
Kune vanhu vakawanda vari kutanga chirongwa chekuora-kurasikirwa, BMI ichagovera zvakanakisisa. Mutumbi mashoma index iri nyore kuyera, haudi midziyo yakakosha uye, muzviitiko zvizhinji, inofanirwa kujekesa kana kuti kwete uremu hwako hunogona kukonzera zvinetso zvehutano.
Iko kune dzimwe nyanzvi dzinofunga kuti kutarisa kuumbwa kwemuviri nemafuta emuviri kunokosha zvikuru. Asi, kune vakawanda, zvinokosha zvikuru kuti uve nenzira iri nyore yekuongorora kufambira mberi. Semuenzaniso, murwere anowira muchikwata chekare (Gwaro III) anogona kugadzirisa chinangwa chakanaka chokusvika pakanyanya (Chikoro II) BMI. Kuva nechikafu chekuongorora nzira inomubatsira kuti aone nhamba yechirangaridzo ichienda kune hutano hwakanaka uye inogona kukurudzira kuvimba kunoda kuwedzera kuora kurasikirwa.
Kana iwe ukaona kuti BMI yako inoramba ichifanana pasinei nekuedza kwako kwakanaka, iwe unogona kusarudza chirongwa chakasiyana-kura-kurasikirwa kana kutaura nachiremba wako nezvemishonga inogona kukubatsira kusvika pachinangwa chako. Kana uchinge warasa uremu, yeuka kuongorora BMI yako nguva nenguva kuti uve nechokwadi chokuti uremu hwako hunoramba hwakasimba.
Sources:
Utano Hwakanaka - Hakusi Kudya, Ihwo Hupenyu. Nezve BMI. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
Kuongororwa Nengozi Yako Yeutoro uye Utano. National Heart Lung uye Blood Institute, National Institutes of Health. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. "Migumisiro yeChiitiko Chekuita Pabasa Pamusoro Pokugadzirisa Kwemagetsi Matsoro uye Mutumbi Wemiviri Yevakadzi Vakagara Makore 35 kusvika ku50 .." US National Library yeMishonga National Institute of Health 2001 Oct; 101 (10): 1181-8.
Weight Control Information Network. Kunzwisisa Kukura Kwevanhu Vakakura. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/understanding/Pages/understanding-adult-overweight-and-obesity.aspx