Pankhani yakutsata kulemera kwa thupi, ambiri a ife timadalira pa msinkhu woti mutiwuze ngati tataya kapena tinenepa. Koma, monga anthu akuphunzira mwamsanga, iyi si njira yabwino yodziŵira kulemera kwanu. Zing'onoting'ono zonse zimaphatikizapo minofu, mafuta, mafupa, ndi zomwe mudya kapena kumwa tsiku limenelo. Sikukuuzani zomwe mukufunikira kudziwa: ndi mafuta angati omwe muli nawo?
Kupanga Thupi
Zomwe thupi limapanga ndilo chiŵerengero cha thupi loonda kwambiri kuthupi. Mafuta ochuluka angapangitse ku matenda monga matenda a mtima, shuga, cholesterol komanso zinthu zina zovuta. Ngati mupitiriza mafuta anu m'thupi mwabwino, mumakhala wathanzi ndipo, ndithudi, mumakhala bwino.
Zowawa za Thupi la Akazi
- 10-12% - Zofunikira Mafuta
- 14-20% - Maseŵera a Mafuta a Masewera
- 21-24% - Ma Level Fat Level
- 25-31% - Mipata ya Fat yolandirika
- > 32% - Palibe
Mitundu ya Mafuta Amuna Amuna
- 2-4% - Zofunikira Zambiri
- 6-13% - Maseŵera a Fatane Achidwi
- 14-17% - Mipata ya Fat
- 18-25% - Masewu ovomerezeka a Mafuta
- > 26% - Palibe
Kotero, mumapeza bwanji mafuta anu a thupi? M'munsimu ndi njira zodziwika kwambiri poyesera thupi.
Mmene Mungayesetse Thupi Lanu
DEXA (awiri mphamvu yamphamvu X-ray absorptiometry)
Mayesowa amagwiritsidwa ntchito poyeza kuchulukana kwa mafupa, komanso amayeza kuchuluka kwa mafuta a thupi komanso kumene mafuta ambiri ali (ngati kuti simukudziwa).
Zoona za DEXA:
- DEXA imagwiritsa ntchito thupi lonse lojambulira ndi miyezi iwiri yosiyana-ray kuti iwerenge mafupa a minofu ndi minofu yofewa.
- Zimatengera pafupifupi mphindi 10-20 kuti mupange thupi
- Zimapereka mlingo wachangu kwambiri ndi magawo 2-3 a zolakwika.
- Izi zimaonedwa kuti ndi golide woyendera mafuta ndi thupi
- Ndi zopweteka
Funsani dokotala kuti muwone ngati izi zili zoyenerera kwa inu ndikuitana kampani yanu ya inshuwalansi monga momwe angachitire. Mtengo umakhala pafupifupi madola 100.
Kuyeza Kwambiri
Iyi ndi njira yodabwitsa yokamba pansi pa madzi akulemera. Mofanana ndi DEXA, mayeserowa ndi chimodzi mwa zolondola kwambiri. Momwe ikugwirira ntchito:
- Inu mumakhala pamtunda mkati mwa thanki la madzi ndikuwombera mpweya wambiri momwe mungathere
- Inu mumakhala dunked pansi pa madzi, kumene inu mumawombera mpweya wambiri
- Popeza mafuta ndi ofepa kuposa madzi, mafuta omwe mumakhala nawo, ndipamene mumayandama. Miyeso ya muyezo wolemera pansi pa madzi kuti muwone kukula kwa thupi.
- Mzere wa zolakwika uli pafupi 2-3%, koma kulondola kumadalira kuchuluka kwa mpweya womwe umatulutsa. Muyenera kulizira zonsezi kapena sizidzakhala zolondola.
- Imeneyi ndi njira yovuta kuyesa mafuta a thupi chifukwa zingakhale zovuta komanso zowopsya kukhala dunked m'madzi opanda mpweya m'mapapu akale.
Amayunivesite ambiri amapereka mayesowa pafupifupi $ 25- $ 50. Itanani yunivesite yanuko ndikufunsani ngati akupereka izi. Fitness Wave imapereka maselo a hydrostatic ku Southern Southern, Nevada, ndi Arizona kwa $ 49.95.
Olembapo (aka, Mayeso Otsindikiza)
Njirayi imagwiritsira ntchito anthu ogwira ntchito kuti ayese kuchuluka kwa khungu pamagulu angapo a thupi lanu. Momwe ikugwirira ntchito:
- Katswiri amakoka khungu lanu kumadera osiyanasiyana ndikuyesa iwo ndi omanga.
- Zotsatirazo zagwiritsidwa ntchito kuti zidziwitse thupi lanu.
- Zotsatira zake zimachokera ku lingaliro lakuti makulidwe a pansi pa khungu amasonyeza mafuta onse a thupi.
- Zingakhale zolondola monga njira zatchulidwa, koma nthawi zambiri siziri. Zimadalira luso la tester pakulekanitsa mafuta anu minofu ndikupeza malo oyenera kutsitsa.
- Zotsatira zingathekenso ngati mukulamba (popeza mafuta akulowa mkati ndi msinkhu) kapena ngati muli oswhite chifukwa zolemba zimayambira pazoyera.
- Imeneyi ndi imodzi mwa njira zochepetsera mafuta omwe thupi lawo limakhala lopanda phindu.
Mukhoza kuyesedwa ku magulu ambiri azaumoyo ndi mayunivesite popanda ndalama zambiri. Mungathe kugulitsanso eni okhawo, koma sindingasangalale kwambiri ndi zotsatira zomwe mumapeza. Ngati mulibe luso, zotsatirazo zikhoza kukhala kutali. Nthawi zonse onetsetsani kuti mutengere munthu yemweyo kuti ayese mafuta anu thupi chifukwa zotsatira zingakhale zosiyana ndi tester kwa tester. Kumene mungapeze anthu oyang'anira mafuta ochepetsa thupi.
Kuperewera kwa zinthu zakuthupi
Imeneyi ndi imodzi mwa njira zofulumira kwambiri zowonetsera mafuta a thupi pogwiritsa ntchito mlingo wa BIA.
- Pogwiritsa ntchito chiwerengero chogwiritsira ntchito pamanja kapena kuima pamtunda wa BIA, chizindikiro chimachokera dzanja kumanja kapena phazi kuponda.
- Chizindikirocho chikufulumira, minofu yambiri imakhala nayo.
- Zotsatirazi zimachokera pazimene madzi amachititsa magetsi. Mafuta alibe madzi ngakhale minofu ili pafupi madzi 70%.
- Njira iyi ikhoza kukhala yolondola (4% ya mlingo wa zolakwika) koma zotsatira zimakhudzidwa ndi kutsekemera, chakudya chokwanira ndi kutentha kwa khungu. Ngati mwatenthedwa madzi, thupi lanu la mafuta lidzawerengedwa mopitirira kuposa.
Imeneyi ndi njira yosavuta kuyesa mafuta anu. Onetsetsani kuti mumayesa nthawi yomweyo, makamaka choyamba m'mawa musadye chakudya cham'mawa, koma mutatha madzi.
Thupi la Misa
- BMI amaganizira kulemera kwanu ndi kutalika kwake, kukupatsani chiwerengero chomwe mukuchiyerekezera ndi chithunzi cha BMI.
- Sichikupatsani gawo la mafuta koma limasonyeza ngati ndinu olemera kapena olemera kwambiri. Mwachitsanzo, ngati BMI yanu ndi 22, izi sizikutanthauza kuti mafuta anu ndi 22%.
- A BMI osachepera 18.5 amasonyeza kuchepa
- BMI ya 25 - 30 imatengedwa kuti ndi onenepa kwambiri
- A BMI oposa 30 akuyesedwa ochepa
- Kuwerengera uku sikokwanira, chifukwa sikulingalira zaka kapena kugonana. Munthu wodwala amatha kukhala ndi BMI yapamwamba yomwe sichiwonetsa thupi
Mwachiwonekere, pali njira zambiri zoyesa mafuta anu (ndipo ambiri ndinalibe nthawi yolankhula). Kulondola ndi kofunika, koma njira zonsezi (ngati zogwiritsidwa ntchito molondola) zikhoza kuyesa mafuta a thupi mkati mwa 2-5%. Kuwunika mafuta anu a thupi ndi njira yabwino kwambiri yotsimikizirira kuti mutaya mafuta ndi kupeza minofu . Musamayese nthawi zambiri chifukwa chiwerengero cha mafuta a thupi sichisonyeza kusintha kwakukulu. Masabata 4-8 ali abwino.