Muviri weFat Muchidimbu yeHutano nemitambo
Kusarudza muviri wako mafuta muzana kunobatsira pakugadzirisa uremu, kuvaka muviri, kudzidzisa zvemitambo , uye kuongororwa kwehutano hwehutano. Unogona kuziva:
- Inenge mafuta akawanda emuviri waunayo
- Kana uine muviri wakawandisa mafuta
- Mafuta ako mumuviri angakanganisa sei utano hwehutano hwako
Mashandisiro Aungaita muviri Fat Knowledge
Zvakakosha kuti uzive kuti muviri wose wezviyero zvemuviri zvinokanganisa.
Zvimwe zvishandiso, sevashandi vomuviri, zvingave zvisina kukwana zvakakwana mafuta anochengetedzwa kumativi ezviko (maziso anozivikanwa). Izvi zvinowedzera ngozi kune chirwere chepfungwa uye chirwere cheshuga kupfuura mafuta akachengetwa muzviviri pasi peganda. Uyezve, vanhu vari pahupamusoro-soro asi avo vanoita nguva dzose vanogona kunge vakakwana uye zvichida vane hutano kupfuura, somuenzaniso, munhu anosvuta ane tsvina asingashandisi.
Kunyangwe iwe unofanirwa kunzwa wakasununguka kuongorora muviri wako mafuta nekuda kwehutano uye hutano hwekutarisira, chiremba wako (zvichida achibatsirwa nechirongwa chekudya kunovaka muviri) ndiye munhu wakanakisisa kuti aite kuongororwa kwehutano hwehutano. Anotora zvose zvehutano hwehutano hwehutano, zvakadai sekuropa rekutsvaga kwegazi, glucose chiyero, mafuta emuviri, uye muviri wehutano.
Body Fat Charts
Kutsanangura zvachose "hutano" mafuta emuviri mashoma haafaniri kudiwa pane kuisa mahara eyakagamuchirwa mafuta.
Vakadzi nenzira inowanzobata mafuta akawanda mumuviri kupfuura varume, uye hutano hwakanaka hunogona kubva kubva pa18 kusvika ku25 muzana yevakadzi vasina basa uye 12 kusvika ku20 muzana kune vanomhanya uye vane fitness vanoda, kunyange zvazvo kusiyaniswa kwakagadzirwa. Kune varume, 12 kusvika ku18 kubva muzana yevasati vatambi uye 5 kusvika ku12 muzana yevane fitness vanoshamwaridzana ndiwo mararamiro akaenzana, kunyange zvazvo mamwe ma chati ane maximums akawanda.
Kune varume nevakadzi pane makore makumi mana, zvikamu zvepakati zvinowanzogadziridzwa kumusoro, kunyange izvi zvinoda kuongororazve maonero angu.
Kutaura chokwadi, dzakawanda dzemashiripiti emafuta emafuta emuviri anojekesa kusuruvara kwemafuta emuviri kunyange zvazvo zvinongoreva semutungamiri. Vamwe vanoshandisa zvikamu zvakadai se "underfat," "hutano," "akaonda," kana "zvakanaka." Mukufunga kwangu, izvi zvinoreva kuti kuva mu "hutsika" kana "hutete" mapoka hauna urombo. Izvi hazvisi zvenhema kune vazhinji vakakodzera vanhu Ini handibvumi kuti mukadzi ane makore makumi maviri nemashanu ane 15 muzana yemafuta emuviri anomhanya makiromita anopfuura matanhatu mumaminitsi makumi mashanu uye kuparara kwemapiritsi zana kunofanira kuve yakarongerwa sepasi uye nekunyoresa, kusina kunaka. uye inoda kudzokorora iyo inowirirana nemagariro ehutano ehutano uye hutano.
Imwe pfungwa yekucherechedza ndeyokuti vakadzi vanodzika kusvika kunenge 12 muzana yemafuta emuviri vanoona kushungurudzika kwehomoni kunogona kukonzera kurasikirwa kwenguva, kurasikirwa kwefupa, uye kusagadzikana kudya. Izvi zvinonzi "mutambi wechikadzi wechidiki" mumishonga yemitambo. Vatambi vatsungirira uye vamwe vakadzi vakadzidzisi vadzidzisi vanogona kukwikwidzana zvinobudirira pamutumbi uyu wemuviri, saka izvi hazvirevi kuti hazvina kunaka. Asi inoda kutungamirirwa uye mazano emudzidzisi wezvokurapa kwemitambo.
Mutumbi Mass Index kana BMI
Muviri wehuwandu huwandu humwe uremu hwemuviri uye upamhi hwomukati hwakagadzirirwa kuti upe chinyorwa chemuviri wako muviri. Inotarirwa nekugovera uremu hwako mu kilograms nekukwirira kwako mumamita, squared. Nzira inonyanya kuverenga iyi ndeyokushandisa chikudziro chekuInternet seyiyi kubva kuSouth Heart Blood uye Lung Institute. Inokubvumira kuverenga yako BMI uchishandisa mapaundi, tsoka, uye masendimita pamwe chete mu kilogram uye mamita.
I-BMI zvinyorwa zvinotevera:
- Kazhinji kuyerwa = 18.5 kusvika ku 24.9
- Kuwandisa kwepamusoro = 25 kusvika ku29.9
- Ose = 30 kana kupfuura
Iko BMI inoramba ichitsoropodzwa nevashandi vekurovedza muviri nokuti, sezvakaita mifananidzo iri pamusoro, vatambi kana vamwe vanhu vakakomberedzwa zvikuru havakwanisi kuita.
Izvozvo zvinowedzera kukanganisa migumisiro kuburikidza nekuisa varimi vemuviri uye vanhu vakavakwa zvikuru muboka rinodarika.
Nenzira imwe neimwe, kutsoropodzwa hakusi kukodzera nokuti BMI inongova chinhu chimwe chete mumaoko evanhu vane ruzivo rwehutano. Ziso rakanaka pamwe nekuyera kwechiuno kazhinji zvinowanzodiwa zvose kuti zvivepo kana mumwe munhu akawandisa.
Kuyerera Kwemberi
Chiyero chembambo chakashanduka kuva chiitiko chinokosha chekuongororwa kwevarume nevakadzi. Zvinonzwisisika, chiuno chakaonda hachisi munhu ane hutano hunoita - iwe unogona kunge usina kudya zvokudya kana kurwara kubva kune nhamba ipi zvayo zvirwere zvisingaperi. Kunyange zvakadaro zviyero zvechiuno - kuva chiyero chemafuta emuviri - chinogona kuratidzira dambudziko remunhu wezvirwere zvisingaperi sekushaya chirwere chepfungwa, chirwere chemagetsi, uye chirwere cheshuga cheshuga.
Utano hwakasimba hwezviuno Zviyero Zviyero zvakakosha zvechiuno zvevarume nevakadzi zvakabva kune International Diabetes Federation consensus yenyika yose tsanangudzo yehutachiona hwehutachiona:
- Vanhu vokuCaucasian: 37 masendimita (94 masentimita)
- Vakadzi veCaucasian: 31,5 masentimita (80 masentimita)
Maitiro emamwe mapoka angave akasiyana; Asians 'inogona kunge yakaderera apo iyo yeVachiwi vePacific ingave yakakwirira.
Izvozvo zvinonzwika zvishoma, handizvo here? Uye ndizvo, asi usatya. Nzira yakanakisisa yekushandisa izvi ndeyokufunga kuti njodzi yako yehutachiona hwehutachiona, uye pashure peswere yemwoyo uye chirwere cheshuga, inotanga kusimuka apo iwe unopfuura zvinyorwa izvi. Uye imwe yehutano zvirwere zvinopinda mune izvi, zvakare.
Muno ku Hip Ratio
Chiuno kune hip chiyero chinofananidza kuyera kwechikamu chiduku zvikuru chechiuno kune chikamu chakanyanya chechiuno. Chienzanisa chiuno chako pakati pembambo yembambo uye pfupa rehudyu sezvinoonekwa kubva mberi. Chiyero chakakura kupfuura chiyero / chidziro chinonyatsofungidzirwa kubva kune rumwe rutivi. Usavhomora mudumbu rako paunotora zviyero zvako.
Gurai chiyero chechiuno nechiyero chechiuno. Chiyero hachifaniri kunge chinopfuura 0.9 zvevarume uye 0.8 zvevakadzi. Semuenzaniso, murume ane 44-inch chiuno uye 42-inch hip angadai ane chiuno / hip ratio ye 1.05. Sechirwere cheutano, vamwe vashandi vanofunga kuti chiyero ichi chinopfuura chiyeuchidzo chakakwana chechiuno, kunyanya chirwere chemwoyo chinongororwa. Chimwe chidzidzo chakawana ngozi yakawedzerwa yechirwere chemwoyo apo chiyero ichi chinopfuura 0,8 kuvakadzi uye 0.9 kuvanhu.
Muviri Weight uye Height Charts
Zviratidzo zvinoronga hurefu uye uremu zvinoshandiswa kuratidza muviri hukuru index. Zvinogonawo kumiririra hutano hwehutano hwevarume nevakadzi. Iwe unogona kuona izvi zvirembera kumahofisi akawanda echiremba uye evanhu vekudya. Zvimwe zvinogona kuwedzerwa kuburikidza nekubatanidza ruzivo rwezvemuviri wemuviri, zera, nezvimwewo.
Matiza mabhii anobatsira pakuwana chinyorwa. Asi kuti uwane kuongororwa kwakajeka kwehutano hwehutano maererano nehutano hwemuviri, zvimwe zvinhu zvinofanirwa kuongororwa, zvakare.
Mutumbi Wemuviri
Mumiririri wemuviri anoshandiswa kuyera kuvhara kweganda pane nzvimbo dzakasiyana-siyana kutara mazana emafuta emuviri. Nemhaka yekuti kukanganisa kwekukanganisa kunogona kunge kwakakwirira, nzira iyi yehutengo hwemafuta inenge isina zvisingabatsiri kana isiri mumaoko emazivo - uye izvo zvinoreva mumwe munhu ane maitiro akawanda uye anovimbiswa kuitira kuti atonge nzvimbo dzakarurama pamuviri uye chiyero chakanaka cheganda rinogadzirwa. Chimwe chimiro chevashandi vezvokurapa ndicho chimiro chakanaka. Imwe mienzaniso yega yega ine mbiri yakanaka ndiyo Accu-Measure 3000.
Kugadziriswa Kwemhirizhonga Kwemagetsi (BIA)
BIA inoshandisa duku shoma yemagetsi inopfurikidza nemisumbu uye mafuta pamitengo yakasiyana. Zvisinei, zviyero zvaro zvinogona kukanganiswa nemafungidziro ako uye kuti wakadya zvakadini; zvinogona kuva zvisina kururama kune chimwe chinhu kunze kwekushandisa. Vashandi vanokurudzirwa kuti vagadzire chiyero chekutanga uye vanodzokorora zviyero pasi pemamiriro ezvinhu akaenzana pane nguva yekuona kuchinja. Tanita ibasa rakakurumbira.
DEXA Scanning
DEXA inomirira maviri simba x-ray absorptiometry uye dzimwe nguva inonzi DXA. DEXA inowanzoshandiswa kupima mashizha emapfupa uye kuonda kwemaoko, asi inogonawo kupa mairi mashoma kuverengwa. Nzira yacho inoshandisa muviri, uye iyo inogona kutora maminitsi gumi nemashanu uye inodhura madhora anodarika $ 100 zvichienderana nekunogara kupi uye kuwanikwa nekushandiswa kwekombiyuta. Inoratidzika kunge yakarurama mukati mema-3% kukanganisa.
Kuyera Mvura
Chaizvoizvo izvi zvinosanganisira kukunyengera pasi pemvura nguva dzose paunogara pachikero uye uchidzinga mhepo kubva kumapapu. Inyanzvi iyi inobva pakupararira kwemvura uye kusiyanisa kwakasiyana kwemafuta uye kuonda kwemisasa. Iyi ndiyo nzira yakarurama, kunyange zvazvo inonyanya kushandiswa kune zvidzidzo uye zvitsvakurudzo zvekutsvakurudza nekuda kwekufukidzira kwemaitiro.
The Bod Pod
Ichi chigadzirwa chave chave chakange chakakomba kwemakore anenge gumi uye inogona kuva yakanakisisa yevose. The Bod Pod is a cocoon-shaped cocoon in which you are enclosed for about 5 minutes. Inoshanda pane imwechete semvura inorema kunze kwekuti iwe unodzinga mhepo panzvimbo yemvura. Inonzi "plethysmography". Kwete kusvibiswa, hapana kutya kwekunyura. Inonzi iine kukanganisa kukanganisa kwe 2 chete muzana.
Summary
Iwe hausiwo unoda chiyero chemafuta emuviri kuti uzive uri kufambira mberi pakudya uye purogiramu yekurovedza muviri. Kune vashandi vemasikirwo nemasikirwo evanhu vane mitemo yakakosha yemafuta emuviri, chiyero chinogona kuva chakakosha zvikuru. Dzimwe nguva, kunyange zvakadaro, zvinobatsira kuziva kuti uri kurasikirwa nemafuta uye kubatisisa, kana kuti kunyange kuwana, mutsvuku. Zviyero zvekudyara zvisinganzwisisi hazvirevi izvo zvinoratidza izvi.
> Sources:
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