Kodi mukuda nkhawa kuti mutha kunenepa kwambiri?
Choyamba, tikukulangizani kuti muyankhule ndi dokotala wanu za kulemera kwanu. Adzatha kukuuzani ngati muli olemera kwambiri kapena ayi. Kukhala wonenepa kumatanthauza kuti thupi lanu ndilopamwamba kusiyana ndi zomwe zimaonedwa kuti ndizolemera kwa msinkhu wanu. M'mbuyomu, zilembo zazitali zamtengo wapatali zinagwiritsidwa ntchito poyeza kulemera, koma njira zodalirika zowonjezeredwa tsopano.
Dokotala wanu adzafuna kuona momwe kulemera kwanu kukukhudzira chiopsezo chanu chokhala ndi thanzi labwino.
Pali njira zitatu zazikulu zomwe zimayambira kulemera kwake. Ali:
- % mafuta a thupi (PBF)
- chiwerengero cha chiuno
- Thupi la misala ya thupi (BMI)
Ngati mukupezeka kuti muli ndi chiopsezo chochuluka cha thanzi ndi iliyonse ya zida zowunikazi, mudzalangizidwa kuti muchepetse kulemera kwanu kuti muchepetse thanzi lanu ndikukhala ndi thanzi labwino.
Mafuta a Thupi la Peresenti
Mafuta a thupi la peresenti (PBF) angathe kuyesedwa mwa kuyesa thupi (momwe thupi lanu lirili mafuta kapena osakhala mafuta) ndi mayeso opanda vuto otchedwa caliper measurement. Mayesowa amatsitsa mafuta ochepa pansi pa khungu (pogwiritsa ntchito khungu). Mphetetezi amagwiritsidwa ntchito kuti adziwe khungu la khungu ndikuchotsa kutali ndi minofu yanu. Mphanga nthawi zambiri imayesedwa m'chiuno, m'chiuno, ndi ntchafu, ndi malo ena ambiri pamtundu. Zomwe mwapezazo ndiye zikuwerengedwera mu njira yomwe imalola kuti thupi lanu liwonongeke.
Pali zifukwa zochepa zomwe zimapangitsa kuti thupi la mafuta muyeso likhale losafunika: Okalamba muli, zotsatira zake zochepa ziyenera kukhala zolondola chifukwa kufalitsa mafuta kumasintha pamene tikukalamba. Kuyeza kwapamwamba ndi kwabwino kwa omwe ali ndi zaka zoposa 55, ngakhale kuti zingakhale zosavuta kwenikweni ndi zaka 40.
Kuwonjezera apo, kulondola kwa zotsatira kungasinthe malingana ndi luso la munthu amene ali ndi mayeso ndi khalidwe la caliper yemwe amagwiritsa ntchito muyeso.
Pomalizira pake, kupambanitsa kwambiri munthu, ndikosavuta kwenikweni zotsatira zake zikhoza kukhala.
Njira zina zowunika thupi zimaphatikizapo kutayika kwa thupi, DEXA scan, ndi test BodPod.
Kodi Mafuta Anu Ambiri Amaimira Chiyani?
American College of Sport Medicine imalangiza kuti amayi ayenera kukhala ndi pakati pa 20% ndi 32% mafuta a thupi ndipo amalimbikitsa pakati pa 10% ndi 22% kwa amuna. Miyezo yapamwamba ingasonyeze kuti munthu ali wolemera kwambiri.
Malamulo okhudzana ndi chiopsezo cha umoyo wa mafupa a thupi adapezeka mu kafukufuku amene anafalitsidwa mu Journal of Clinical Nutrition mu 2000. Malingana ndi zomwe apeza, mkazi wa pakati pa zaka makumi awiri ndi makumi anai ndi makumi anayi ndi makumi anayi ndi makumi anayi adawonjezereka ndi thanzi la 33% mafuta; Kuopsa kwake kumawonjezeka kwambiri pa 39%. Kwa amuna, ziwopsezo za umoyo zimapezeka kuti zikuwonjezeka pa 20% mafuta a thupi ndipo zimakula kwambiri pa 25%.
Kuyezetsa kwa PBF sikukugwiritsidwa ntchito kwambiri monga njira zina zowunika kulemera. Zotsatira za Kachipatala pa Kuzindikiritsa, Kufufuza, ndi Kuchiza Kuchulukitsa Kunenepa Kwambiri ndi Kulemera kwa Okalamba Akuluakulu amati popeza PBF ndi yofunika kuyesa komanso zipangizo sizipezeka mosavuta, BMI ndi njira yowonjezera kuposa PBF.
Chiwerengero cha Hip-to-Hip
Chiŵerengero cha ulesi-hip (WHR) chiwerengedwa ponyamula chiuno chanu chozungulira ndikuchigawanika ndi chiuno chanu.
Nthaŵi zina mumamva mawonekedwe a thupi otchedwa "maapulo" ndi "mapeyala." Zolemba ziwirizi zikugwirizana ndi WHR. Wina wooneka ngati apulo amanyamula mozungulira pakatikati, koma omwe amaoneka ngati mapeyala amaletsa kulemera kwake.
Kuti muwerenge WHR yanu, mudzafunika tepiyeso. Muyenera kuyeza chiuno mwanu pamtambo wochepa kwambiri komanso m'chiuno mwanu (onani chithunzi). Kenaka, gawanizani zotsatira zanu m'chiuno mwanu ndi zotsatira za m'chiuno mwanu. Chiwerengero cha chiwerengerocho ndicho chiwerengero cha m'chiuno chanu.
WHR imagwiritsidwa ntchito kuyesa chiopsezo cha matenda a mtima ndi matenda oopsa kwambiri makamaka.
Kafukufuku wasonyeza kuti chiwerengero cha m'chiuno-to-hip chiwerengero chiri bwino kwambiri pozindikira mavuto a mtima kuposa chiwerengero cha thupi.
Amene amaonedwa kuti "maapulo" ali pa chiopsezo chachikulu cha matenda a mtima ndi matenda oopsa kwambiri kuposa "mapeyala" omwe amanyamula kulemera m'chiuno kapena ntchafu. Kafukufuku wasonyeza kuti mafuta am'mimba makamaka amachititsa kuti amayi azitha kudwala.
Kodi Mpangidwe Wanu Wamakono Ndi Wotani?
Mavuto akuluakulu a mtima kwa akazi amapezeka kuti ali ndi chiwerengero chapamwamba kuposa 0,85, ndi 0,90 kwa amuna. Pamene chiŵerengero chikuwonjezeka ndipo chimachitika.
Thupi la Misa
BMI ingadziŵike mwa kugawa kulemera kwanu mu mapaundi ndi kutalika kwanu mu masentimita awiri ndipo kenako ndikuchulukitsa ndi 705.
Mwachitsanzo, mkazi yemwe ali 5'6 "ndipo akulemera 190 akhoza kukhala ndi BMI ya 31.
- Kutalika kwa 5'6 "= 66 mainchesi
66 odulidwa = 4,356
190 anagawa ndi 4,356 = 0.0436
0.0436 x 705 = 30.75 (yomwe ingakhale yopita ku BMI ya 31)
Kodi BMI Yanu Imatanthauza Chiyani?
Zotsatirazi zikugwiritsidwa ntchito kwa akulu akulu azaka 20 kapena kuposerapo:
- Munthu amaonedwa kuti ndi wolemera kwambiri ngati BMI ili ndi zaka zosachepera 18.5.
- BMI ya 18.5 mpaka 24.9 imaonedwa ngati "yachibadwa" kulemera kwake.
- BMI ya 25 mpaka 29.9 imaonedwa kuti ndi onenepa kwambiri.
- Anthu omwe amagwera mu BMI 25 mpaka 34.9 amayamba kukhala ndi mavuto ena.
- BMI ya makumi atatu kapena kuposerapo imayenerera munthu kukhala wochuluka.
- A BMI oposa 40 amasonyeza kuti munthu ali ochepa kwambiri.
- Makamaka, iwo omwe ali ndi BMI yapamwamba komanso chiuno chapakati cha masentimita makumi anayi kwa amuna, kapena masentimita 35 azimayi, ali ndi chiopsezo chachikulu cha matenda okhudzana ndi kunenepa kwambiri monga matenda a shuga, kuthamanga kwa magazi, ndi matenda a mtima.
> Zotsatira:
> American College of Sports Medicine. Bungwe la ACSM Fit Page . Mafuta a Mthupi: Mmene Mungayesere Ndi Zotanthauzanji, Zima 2006-2007.
> Zomangamanga za Kudwala kwa Matenda, CDC.gov. Misa ya Mthupi: About BMI kwa Akuluakulu.
> Gallagher, > Dymna > ndi Steve Heymsfield, ndi al. "Miyoyo Yathanzi Mapangidwe A Mafuta: Njira Yopangira Malangizo Malingana ndi Misa ya Thupi 72 (3): 694." 24 Jan 2000. American Journal of Clinical Nutrition .
> Kanai, H. ndi Y Matsuzawa, et al. "Kuthamanga kwa magazi: Journal of the American Heart Association". Tsekani Mgwirizano wa M'mimba. 15 June 1990. American Heart Association.
> "Mafuta a Thupi Ambiri - 2." Mafuta a Thupi la Peresenti - Miyezo Yopukuta. Pangani Up America.
> Yusuf, MD Salim, et al. "Kuchuluka kwa Kutaya Kwambiri Kuyenera Kuchulukitsidwa Kuti Muyese Mwachangu Kuwopsa Kwambiri Kwambiri." Nov 2005. University of McMaster.