Kana zvasvika pakutevera kufura kurasikirwa, vazhinji vedu tinotsigira pachiyero kutitaurira kana takarasikirwa kana kuti takura. Asi, sezvo vanhu vari kukurumidza kudzidza, iyi haisi iyo nzira yakanakisisa yekuchengeta nhamba yehuremu hwako. Chiyero chinoyera zvinhu zvose zvinosanganisira musuru, mafuta, mapfupa, uye zvawakadya kana kunwa zuva iroro. Haritauri iwe zvaunoda chaizvo kuziva: mafuta akawanda aunawo?
Mutumbi Muumbi
Muviri wehutano ihwo chete chiyero chemuviri wemuviri wakawanda kusvika kune mafuta akawanda mumuviri. Mafuta akawanda anogona kutungamirira kuhutano hwehutano hwakafanana nechirwere chemwoyo, chirwere cheshuga, cholesterol yakakwirira nezvimwe zvinhu zvakakomba. Kana iwe uchichengeta muviri wako mafuta mukati mehutano hwakanaka, iwe uchave wakagwinya uye, zvechokwadi, slimmer.
Mutumbi Fat Zvikamu zvevakadzi
- 10-12% - Essential Fat
- 14-20% - Athletic Fat Levels
- 21-24% - Fat Fat Levels
- 25-31% - Mazinga Mafuta Anogamuchirwa
- > 32% - Zvakanaka
Mutumbi Fat Mapoka evanhu
- 2-4% - Essential Fat
- 6-13% - Athletic Fat Levels
- 14-17% - Fat Fat Levels
- 18-25% - Mafuta anogamuchirwa
- > 26% - Hazvo
Saka, unoziva sei kuti mafuta ako mumuviri chii? Pasi ndiyo nzira dzinonyanyozivikanwa dzekuedza kuumbwa kwemuviri.
Nzira Yokuedza Muviri Wako Fat
DEXA (maviri emagetsi X-ray absorptiometry)
Iyi miedzo inoshandiswa kuyera masimba emapfupa, asi inowedzerawo mazana emafuta emapfupa uyewo apo akawanda emafuta ako (sekunge iwe usina kuziva).
Ichokwadi pamusoro paDEXA:
- DEXA inoshandisa muviri wose scanner uye miviri yakasiyana-siyana pasi-x-ray kuti uverenge bone mashekeri uye zvinyoro zvinyama zvishoma.
- Zvinotora anenge maminitsi gumi nemaminita gumi nemaviri kuita mutambo wepanyama
- Inopa huwandu hwakajeka hwehutano ne 2-3% marginal of error.
- Izvi zvinoonekwa segoridhe yegoridhe yekuyera muviri wemafuta uye bone
- Hazvina kurwadziwa
Tarisa nechiremba wako kuti uone kana izvi zvakakodzera iwe uye utumire kambani yako ye inshuwarisi sezvavanokwanisa kuifukidza. Mari yacho inowanzosvika $ 100.
Kuyerera kweHystrostatic
Iyi inongova nzira inofadza yokutaura pasi pemvura inorema. Kufanana neDEXA, iyi miedzo ndeimwe yezvakarurama. Iyo inoshanda sei:
- Iwe unogara pachiyero mukati me tangi yemvura uye unoridza semhepo yakawanda sezvaunokwanisa
- Iwe uri dunked pasi pemvura, uko iwe unofungidzira kunze kwemhepo
- Sezvo mafuta ari akareruka kupfuura mvura, mafuta akawanda iwe unawo, iwe unowedzera kufamba. Nhamba yacho inoyera uremu hwemvura kuti uone kuwanda kwemuviri.
- Nharaunda yekukanganisa yakapoteredza 2-3%, asi kunyatsoenderana nekuwanda kwemhepo inodzinga. Iwe unofanirwa kuriridzira iyo yose kunze kana kuti haingave yakarurama.
- Iyi inzira yakaoma yekuyera mafuta emuviri sezvo isinganzwisisiki uye inotyisa kuiswa pasi pemvura isina mhepo mumapapu ekare.
Makunivesheni akawanda anopa izvi kuedza kune $ 25- $ 50. Danai yunivhesiti yenyu yekune imwe nyika uye mubvunze kana vachipa izvi. Fitness Wave inopa mafiritsi hydrostatic kuwedzera kuSouth California, Nevada, uye Arizona nokuda kwe $ 49.95.
Mafambisi (aka, Test Pin)
Iyi nzira inoshandisa vashandi kuti vaone kupenya kweganda pane dzimwe nzvimbo dzomuviri wako. Iyo inoshanda sei:
- Nyanzvi inogunzva ganda rako panzvimbo dzakasiyana uye inoyera iwo nevanoita.
- Migumisiro yacho inodururwa muchigadziriso chekuziva muviri wako mafuta.
- Mugumisiro wacho unobva pane pfungwa yokuti kuwanda kwemafuta pasi peganda kunoratidza muviri wose mafuta.
- Inogona kuva yakarurama seye nzira dzinotaurwa pamusoro, asi kazhinji haisi. Izvo zvinoenderana neunyanzvi hwemupiki pakuparadzanisa mafuta ako kubva mumutsipa wako nekuwana nzvimbo dzakanaka kuti upinde.
- Zvigumisiro zvinogonawo kuvharwa kana iwe wakwegura (sezvo mafuta achifamba mukati nezera) kana kuti iwe uri usinawhite sezvo maitiro anobva pane zvidzidzo zvitsvuku.
- Iyi ndeimwe yenzira dzinowanikwa pakuongorora muviri wenyama uye inowanzosuruvara.
Iwe unogona kuongororwa pane dzakawanda zvehutano masangano nemayunivhesiti zvishoma kana pasina mari. Iwe unogona zvakare kutenga vashandi vako pachavo, asi ini handidi kuwana mufaro mukuru pamusoro pemigumisiro yaunowana. Kana iwe usiri unyanzvi pairi, mhinduro inogona kunge iri kure. Nguva dzose iva nechokwadi chokuti iwe unowana munhu mumwe chete kuti aedze muviri wako mafuta kubva muzvikamu zvinogona kusiyana kubva kune tester kune tester. Ndekupi kwaungawana mafuta anochera mafuta.
Kupera Kwemagetsi
Iyi ndiyo imwe yenzira dzinokurumidza kupedza mafuta emuviri uchishandisa chikero cheBIA.
- Pamwe achishandisa chikwata chepamusoro kana kumira pachiyero cheBIA, chiratidzo chinopfuura kana ruoko kubva kune rumwe rutivi kana rwendo kune tsoka.
- Iyo inokurumidza chiratidzo chinofamba, iwe unowedzera musuru iwe.
- Migumisiro yacho inobva pakuziva kuti mvura inoita magetsi. Mafuta ane musina mvura asi musuru inenge 70% mvura.
- Iyi nzira inogona kuva yakarurama (4% marginal of error) asi zvigumisiro zvinoshandiswa ne hydration, kudya kwekudya nekushisa kweganda. Kana iwe usina mvura yakawanda, muviri wako mafuta muzana uchaverenga zvakakwirira kudarika.
Iyi inzira iri nyore yekuedza muviri wako mafuta. Iva nechokwadi kuti unoedza panguva imwechete yezuva, kunyanya chinhu chekutanga mangwanani kusati kwasvika, asi pashure pegirazi remvura.
Mutumbi Mass Index
- BMI inofunga nezvekurema kwako nekukwirira, kukupa nhamba yaunofanidza ne BMI chati.
- Hazvipi kukupa huwandu hwemafuta asi hunoratidza kana iwe uri wanyanyisa kana kuti kudarika. Somuenzaniso, kana BMI yako iri 22, izvi hazvirevi kuti muviri wako mafuta ndewe 22%.
- A BMI pasi pe18.5 inoratidza kuderera
- A BMI ye 25 - 30 inonzi inodarika
- A BMI inopfuura makumi matatu inonzi yakanyanya
- Iko kuverenga hakusi yakarurama, sezvo haifungi nezvezera kana zvepabonde. Munhu ane musimba angave ane BMI yakakwirira isingaratidzi muviri chaiwo
Zviri pachena kuti pane dzakawanda nzira dzokuedza muviri wako mafuta (uye mazhinji ndakanga ndisina nguva yokutaura pamusoro). Kururamisira kunokosha, asi iyo nzira dzose (kana yakashandiswa zvakanaka) inogona kuyera mafuta emuviri mukati ma2-5%. Kufukura muviri wako mafuta ndiyo nzira yakanakisisa yekuita kuti uve nechokwadi chokuti uri kurasikirwa nemafuta nekuwana musimba . Ingozvienzanisa zvakare kakawanda sezvo mafuta emuviri zviyero hazviratidzi zvishoma kuchinja. Vhiki 4-8 dzose dzakanakisisa.