Iwe unonetseka here kuti iwe ungave wakanyanyisa?
Kutanga, tinokukurudzira kuti utaure nachiremba wako pamusoro pehutano hwako. Iye achakwanisa kukuudza iwe kana kuti iwe hausi kunyanya kuwandisa. Kunyanya kuwandisa kunoreva kuti uremu hwako hwakakwirira kudarika izvo zvinoonekwa sechinhu chakareruka kwehurefu hwako. Munguva yakapfuura, mapurisa ekureba-mashoma akashandiswa kuyera uremu, asi nzira dzakavimbika dzakawanda dzinofanirwa iye zvino.
Chiremba wako achange achida kuongorora kuti uremu hwako hunobata sei njodzi yako yekuvandudza mararamiro anehutano hwehutano.
Kune zvikamu zvitatu zvakakosha zvinokonzerwa nehutano hunokonzerwa. Vari:
- pfumi yemafuta emuviri (PBF)
- chiuno-kusvika-hip chikwata
- body mass index (BMI)
Kana iwe ukawanikwa uine huwandu hwehutano hwehutano nehumwe hwezvidzidzo izvi zvekuongorora, iwe uchakurudzirwa kuti uremerwe uremu kuderedza utano hwako hwehutano nekuvandudza utano hwako hwose.
Percent Body Body Fat
Percent body fat (PBF) inogona kuongororwa nekuyera kuumbwa kwemuviri (kuti muviri wako wakawanda sei kana usina mafuta) uine muedzo usingarwadziwi unonzi caliper measurement. Ichi chiyero chinoyera pasi pasi (pasi-i-ganda) mafuta achishandisa ganda rakagadzirwa neganda. Mucherechedzo inoshandiswa kunzwisa ruvara rweganda ndokurukwevera kure nemutsipa wako. Mafuro anowanzoonekwa pachiuno, mahudyu, uye mahudyu, uye dzimwe nzvimbo dzakawanda pamuviri. Izvo zvinowanikwa zvino zvinotarirwa mune imwe nzira inobvumira muviri wako mafuta kuenzaniswa.
Pane zvikonzero zvishoma nei huwandu hwemazana emuviri huwandu husingave hwakanaka: Mukuru iwe uri, zvishoma zvingaguma zvingave zvakarurama sezvo kugoverwa kwemafuta kunochinja patinenge takura. Chiyero chepamusoro chakanaka kune avo vari pasi pemakore makumi mashanu, kunyange zvazvo zvingava zvishoma zvakakwana nemakore makumi mana.
Uyezve, kururamisa kwemigumisiro kunogona kusiyanana maererano nehutano hwemunhu anotora zviyero uye hutano hwechigadziro chinoshandiswa kutora chiyero.
Pakupedzisira, kunyanyisa kukunda munhu ndeyekuti, zvishoma zvakarurama migumisiro inogona kuva.
Mimwe nzira yekuongorora muviri yakasanganiswa inosanganisira impedance ye bioelectrical, DEXA scan, uye BodPod kuongorora.
Mafuta Anemiviri Emuviri Anorevei?
IAmerican College of Sport Medicine inopa zano kuti vakadzi vanofanira kuva pakati pe20% uye 32% mafuta emuviri uye inokurudzira pakati pe10% ne22% yevarume. Zvikamu zvepamusoro zvingaratidza kuti munhu ane uwandu hwepamusoro.
Utano hwehutano hwehutano hwehutano hwemutumbi hwakaonekwa mune imwe sangano rakabudiswa mu Journal of Clinical Nutrition muna 2000. Maererano nezvakawanikwa, mukadzi ari pakati pemakore makumi maviri nemakumi matatu akawedzera ngozi dzehutano pa 33% mafuta emuviri; njodzi dzinowedzera kusvika 39%. Kune vanhu, njodzi dzehutano dzakawanika kuwedzera pa20% mafuta emuviri uye yakawedzera zvikuru pa25%.
PBF kuongororwa hakusi kushandiswa zvakanyanya semamwe nzira yekuongorora uremu. The Clinical Guidelines pamusoro peKutsvaga, Kuongorora, uye Kuchengetedzwa kwekuwedzera kwehuwandu nekuwedzerwa kwehutano muvanhu vakuru vanoratidza kuti sezvo PBF inodhura kuongorora uye midziyo haisi nguva dzose inowanikwa, BMI inoshandiswa zvakanyanya kupfuura PBF.
Waist-to-Hip Ratio
Waist-to-hip ratio (WHR) inoratidzirwa nokutora chiuno chako chakasara uye kuchichiparadzanisa nemuchiuno chako.
Iwe dzimwe nguva unganzwa maumbirwo emuviri anonzi "maapuro" uye "mapeji." Izvi zvinotsanangurwa zviviri zvakabatana naWRR. Mumwe munhu akaumbwa nemapuro ane hutenderera kumativi avo, asi avo vane mhando yepeta vanoisa mutoro muhudyu.
Kuti uverenge yako WHR, iwe uchada tape chiyero. Iwe unofanirwa kuyera chiuno chako pachidimbu chayo chakaipisisa uye muhudyu mako pane imwe nzvimbo yakakura (ona mufananidzo). Zvadaro, aparadzanise mitsva yako kubva muchiuno chako nemigumisiro yechiuno chako. Nhamba iyo inoguma ndiyo chiuno chako kusvika kune hip chikwata.
WHR inoshandiswa kuongorora njodzi yehutano hwepfungwa nekudzvinyirira kwepamusoro kunyanya.
Kutsvakurudza kwakaratidza kuti chiuno-kusvika-hip chikwata chakanakisisa pakugadzirisa njodzi yezvinetso zvemoyo kupfuura muviri wehuwandu hukuru.
Avo vanoonekwa se "maapuro" vari pangozi yakanyanya yepfungwa yepfungwa uye yehutano hwepamusoro kupfuura "mapeariti" anotakura uremu muhudyu kana mahudyu. Kutsvakurudza kwakaratidza kuti mafuta emuviri anonyanya kukonzera ngozi dzehutano hwevakadzi.
Chiuno Chako-ku-Hip Ratio Chinorevei?
Mungozi yepamusoro yepfungwa yevakadzi inowanikwa ine zvikamu zvakakwirira kupfuura 0.85, uye 0.90 yevarume. Sezvo chiyero ichiwedzera uye chinowanzoita ngozi.
Mutumbi Mass Index
BMI inogona kutsanangurwa nekuparadzanisa uremu hwako mumapundigiramu nekukwirira kwako mukati masendimita akaenzana uye zvino kuwedzera ne 705.
Somuenzaniso, mukadzi ane 5'6 "uye anorema 190 aizova neBMI ye31.
- Kureba kwe 5'6 "= 66 masendimita
66 squared = 4,356
190 yakaparadzaniswa ne4356 = 0.0436
0.0436 x 705 = 30.75 (iyo yaizoenderedzwa kusvika kune BMI ye31)
Chii chinonzi BMI yako?
Izvo zvinotevera zvinoshanda kuvakuru vane makore makumi maviri nekure:
- Mumwe munhu anoremekedzwa kana uine BMI iri pasi pe18.5.
- A BMI ye18.5 kusvika ku 24.9 inoonekwa se "chimiro" chiremera.
- A BMI ye 25 kusvika ku29.9 inonzi inodarika.
- Vanhu vanowira muBBI ye 25 kusvika ku34.9 vanotanga kuva nehutano hwehutano hwakakosha.
- A BMI ye30 kana kupfuura inokodzera munhu seanorema.
- Rimwe BMI rinopfuura 40 rinoratidza kuti munhu ane utano hwakanyanya.
- Kunyanya, avo vane BMI yakakura uye chiuno chakakura chemasentimita makumi mana emasere evarume, kana masendimita makumi maviri emadzimai, vane dambudziko rakakura rehutano hwehutano hwehutano hwakadai sechirwere cheshuga, huwandu hweropa, uye chirwere chemwoyo.
> Sources:
> American College of Sports Medicine. ACSM Fit Society Page . Muviri Wemafuta Maumbirwo: Ungaenzanisa Sei uye Zvinorevei, Zuva 2006-2007.
> Centers for Disease Control, CDC.gov. Mutumbi Misa Index: Pamusoro pe BMI yeVakuru.
> Gallagher, > Dymna > uye Steve Heymsfield, et al. "Mazana Anopa Utano Zviratidzo Zvomuviri: Nzira Yokukudziridza Nhungamiro Inobva kuMuviri Misa Index 72 (3): 694." 24 Jan 2000. American Journal of Clinical Nutrition .
> Kanai, H. uye Y Matsuzawa, et al. "Hypertension: Journal of the American Heart Association". Kuramba Kuwirirana kweIntra-mimba. 15 June 1990. American Heart Association.
> "Percent Body Fat - 2." Percent Fat Fat - Miviri Yeganda. Shape Up America.
> Yusuf, MD Salim, et al. "Kuwedzera kwehupombwe Kunofanira Kudzokorodzwa Kuti Ive Nechokwadi Chengetedza Mungozi Yenjodzi." Nov 2005. University of McMaster.