Kodi Peresenti Yamafuta Athupi Langa Ndi Chiyani?

Zamkati

• Momwe mungawerengere mafuta amthupi
• Okhazikika pakhungu
• Njira zina
• Mafuta abwino azimayi azimayi
• Mafuta abwino mthupi mwa amuna
• Chiwerengero cha BMI
• Nkhani zowerengera
• Zolephera za BMI
• Kuchepetsa kuchuluka kwamafuta mthupi
• Nthawi yolankhulirana ndi pro
• Momwe mungapezere imodzi
• Mfundo yofunika

Palibe nambala yomwe ili chithunzi chathunthu chathanzi lanu. Momwe mumakhalira ndi thupi lanu ndi malingaliro anu nthawi zambiri zimakhala zisonyezero zabwinobwino zaumoyo wanu wonse.

Komabe, tikukhala munthawi yomwe madotolo ndi akatswiri ena amafunika kugwiritsa ntchito ma chart, deta, ndi zina kuti apange tanthauzo labwino laumoyo. Ndicho chifukwa chake dokotala wanu kapena wothandizira zaumoyo nthawi zambiri amalembera thupi lanu, kapena BMI, panthawi yamagetsi.

Ngakhale BMI ndi miyezo ina monga kuchuluka kwamafuta amthupi imagwira ntchito, ndikofunikanso kukumbukira kuti kusuntha thupi lanu ndikusankha mwanzeru zakudya zomwe mumadya kumathandizanso kuti mukhale ndi thanzi labwino.

Poganizira izi, ganizirani kuchuluka kwa mafuta a BMI ndi mafuta ngati njira imodzi yokha kuwunika ndi kuwunika kulemera kwanu ndi momwe thupi lanu lilili.

Momwe mungawerengere mafuta amthupi

Ponena za kuyeza kuchuluka kwa mafuta mthupi, njira zina zomwe zimagwiritsidwa ntchito ndiokwera mtengo komanso zosalondola kwenikweni. Izi zikuphatikiza:

• awiri-mphamvu X-ray absorptiometry (DXA)
• kulemera kwa hydrostatic
• kusuntha kwa mpweya plethysmography (Bod Pod)
• Makina opanga thupi a 3-D

Okhazikika pakhungu

Ambiri aife sitingapeze njira zomwe zatchulidwa pamwambapa. Ndicho chifukwa chake kugwiritsa ntchito operekera chikopa pofufuza momwe thupi limapangidwira ndi kotchuka kwambiri.

Ndi njirayi, mutha kuyeza mafuta anu kapena kukhala ndi mphunzitsi wotsimikizika kapena akatswiri ena ophunzirira omwe amatenga miyezo ndikuwerengera kuchuluka kwamafuta anu.

Mwa njira ziwirizi, kukhala ndi katswiri wophunzitsidwa moyenera kumatha kupeza zotsatira zolondola.

Ngati mukukonzekera kugwiritsa ntchito njira yobisalamo khungu kangapo kuti muyese kupita patsogolo (ndipo muyenera), yesetsani kuti munthu yemweyo ayese nthawi iliyonse. Izi zitha kukulitsa kutsimikizika ndi kudalirika kwa zotsatira.

Njira zina

Ngati kufunafuna wophunzitsa kapena kutenga miyezo yanu pakhungu lanu sikotheka, pali njira zingapo zomwe mungatsatire mafuta amthupi kwanu.

Miyeso yozungulira thupi ndi masikelo amafuta amthupi omwe amagwiritsa ntchito kupangika kwamphamvu zamagetsi ndi njira zonse zomwe mungachite nokha.

Ngakhale izi sizolondola mofanana ndi kuyeza kwa chikopa kotengedwa ndi katswiri wophunzitsidwa, njira izi zili ndi phindu lina ndipo zitha kukhala chida chothandiza pofufuza momwe zinthu zikuyendera.

Mafuta abwino azimayi azimayi

Popeza kuwerengetsa kwa BMI kumangotengera kutalika kwanu ndi kulemera kwanu, kukhala wamkazi kapena wamwamuna sikutanthauza momwe chiwerengerocho chimawerengedwera. Izi zati, pali kusiyana pakati pa abambo ndi amai pokhudzana ndi kuchuluka kwamafuta amthupi.

Kuchuluka kwa mafuta mthupi kwa azimayi kumagwera m'magulu angapo osiyana. Ma chart ena adzagawa magawo ndi magulu, monga othamanga ndi magulu ovomerezeka, pomwe ena amagawa magawowo malinga ndi zaka.

American Council on Exercise (ACE) ili ndi tchati chamafuta ambiri chomwe chimafanana ndi tchati chachikulire cha BMI chifukwa sichimakhudza msinkhu ndipo chimachiphwanya m'magulu otsatirawa:

Pazigawo zabwino zamafuta kutengera msinkhu, Beth Israel Lahey Health Winchester Hospital imapereka malangizo otsatirawa azambiri zamafuta azimayi:

Mafuta abwino mthupi mwa amuna

Mwambiri, amuna amakhala ndi mafuta ochepa mthupi motsamira kuchuluka kwa akazi kuposa akazi, zomwe zimafotokozera kusiyanasiyana komwe kulipo. Kubereka kumathandizira pamafuta apamwamba kwambiri azimayi kwa akazi.

Poganizira izi, tchati cha ACE chimapereka magawo awa a amuna:

Pazigawo zabwino zamafuta kutengera msinkhu, Beth Israel Lahey Health Winchester Hospital imapereka malangizo otsatirawa a kuchuluka kwamafuta amthupi mwa amuna:

Chiwerengero cha BMI

BMI ndiyofunika manambala a kulemera kwanu poyerekeza ndi kutalika kwanu, malinga ndi American Heart Association. Makamaka, ndikulemera kwanu mu kilogalamu yomwe imagawidwa ndi kutalika kwanu mu mita.

Madokotala ambiri amagwiritsa ntchito zotsatirazi kuti akuthandizeni kugawa thupi lanu monga:

• onenepa kwambiri
• wabwinobwino kapena wathanzi
• onenepa kwambiri
• onenepa

Iliyonse ya maguluwa ikufanana ndi magulu otsatirawa a BMI, malinga ndi:

Pali zowerengera zingapo za BMI pa intaneti. Ena amachita zambiri kuposa kungowerengera BMI yanu, yomwe ili ndi zofunikira zake, koma chofunikira kwambiri ndikuwonetsetsa kuti mukugwiritsa ntchito chowerengera kuchokera pagwero lodalirika.

Mwachitsanzo, izi kuchokera ku CDC ndizoyenera akuluakulu azaka 20 kapena kupitilira apo.

Ngati simunakwanitse zaka 20, CDC ilinso ndi yoyenera kwa anthu azaka zapakati pa 2 mpaka 19.

Nkhani zowerengera

Ngati mukuganiza za miyeso ya BMI ndi mafuta ngati chida chimodzi chomwe muli nacho chokuthandizani kuti muwone momwe mukuyendera, mwina simungakonzekere pazotsatira.

Mwanjira ina, m'malo mongoyendetsedwa ndi kuchepetsa nambala inayake, mutha kulimbikitsidwa kuti mukhale ndi thanzi labwino powonjezera thupi lanu zakudya zopatsa thanzi ndikuchitapo kanthu kuti muphatikizepo masewera olimbitsa thupi tsiku lililonse.

Kukhala ndi malingaliro awa kumatha kukupangitsa kukhala kosavuta kumvetsetsa ndikuvomereza zovuta ndi zolephera zomwe zimadza ndi BMI ndi kuchuluka kwamafuta mthupi.

Zolephera za BMI

Pankhani ya BMI, kuti nthawi zambiri kumabweretsa chisokonezo ndikukhumudwitsidwa mukamakambirana za anthu omwe ali athanzi kwambiri, koma amakhala ndi thupi lokwera kwambiri.

Mwachitsanzo, wothamanga wamisala atha kukhala ndi BMI yochulukirapo chifukwa champhamvu kwambiri ndipo, chifukwa chake, amatha kukhala m'gulu la onenepa kwambiri kapena onenepa kwambiri.

Pomwe munthu wonenepa kwambiri komanso wamafuta apamwamba kwambiri amthupi kuti athe kutsamira misa akhoza kugwa munthawi yabwinobwino mpaka wathanzi.

Kuphatikiza apo, BMI siziwerengera jenda, zaka, kapena mtundu, chifukwa chake mwina sichingakhale mayeso oyeneranso kwa anthu onse.

Kuchepetsa kuchuluka kwamafuta mthupi

Maperesenti amafuta amthupi, mbali inayi, amakhalanso ndi zovuta komanso zoperewera. Ngati mukugwiritsa ntchito njira yolumikizira khungu, koma osakhala ndi akatswiri omwewo kuchita izi nthawi zonse, mutha kuwona zotsatira zosiyanasiyana.

Pamodzi ndi mizere yomweyi, ngakhale munthu yemweyo amachita mayesowo nthawi iliyonse, ngati atachoka ndi inchi kapena awiri komwe amalanda khungu, zotsatira zake sizingakhale zodalirika.

Nthawi yolankhulirana ndi pro

Kutsata kuchuluka kwamafuta anu ndi njira imodzi yoyezera kupita patsogolo mukamayesera kuonda kapena kukhala wonenepa. Koma si nkhani yonse yathanzi lanu lonse. Kudya wathanzi ndikukhala otanganidwa ndipamene muyenera kuyang'ana mphamvu zanu.

Ngati muli ndi mafunso kapena nkhawa za BMI yanu kapena kuchuluka kwamafuta amthupi, lingalirani zolankhula ndi adotolo, aphunzitsi anu ovomerezeka, kapena wazakudya wazovomerezeka. Amatha kukuthandizani kumvetsetsa zotsatira zanu ndikugwira nanu ntchito kuti mupange dongosolo lomwe likugwirizana ndi zosowa zanu.

Momwe mungapezere imodzi

Pali njira zingapo zopezera munthu wophunzitsidwa bwino kapena wolemba zamaphunziro m'dera lanu. Choyamba, itanani oyandikira malo ochitira masewera olimbitsa thupi ndikufunsani za mbiri ya omwe amawaphunzitsa. Mukufuna kuyang'ana ophunzitsa okhala ndi ziphaso monga:

• NSCA (National Strength and Conditioning Association)
• ACE (American Council on Exercise)
• ACSM (American College of Sports Medicine)
• NASM (National Academy of Sports Mankhwala)

Bonasi ngati ali ndi digiri yakukoleji mu sayansi yaukadaulo, kinesiology, kapena zamankhwala. Muthanso kupeza ophunzitsa kudzera pamawebusayiti amthupi otsimikizira.

Mwachitsanzo, ACE ili ndi gawo patsamba lawo lomwe limakupatsani mwayi wofufuza ophunzitsa mdera lanu.

Ngati mukufuna kugwira ntchito ndi katswiri wazakudya, chizindikiritso chofunikira kwambiri kuti muyang'ane dzina lawo ndi RD, chomwe chimayimira wolemba zamankhwala olembetsedwa. Ma RD ambiri adzakhala ndi zizindikilo zina zingapo zomwe zikuwonetsa maphunziro owonjezera ndi ukatswiri.

Mofanana ndi ACE, Academy of Nutrition and Dietetics ili ndi chida chomwe chimakupatsani mwayi wofunafuna katswiri wazakudya wazakudya.

Mfundo yofunika

Kuyeza kwa BMI ndi mafuta m'thupi ndi njira ziwiri zomwe mungagwiritse ntchito poyesa kulemera kwa thupi lanu ndi kapangidwe kake. Ngakhale atha kupereka zidziwitso zoyambira zofunikira, siziyenera kukhala zofunika kuzikwaniritsa pakakhala bwino.

Kudya zakudya zopatsa thanzi, kukhala ndi madzi okwanira, kuchita masewera olimbitsa thupi, komanso kusamalira thanzi lanu lam'maganizo ndi uzimu zonse zimathandizira kupanga ulendo wanu wathanzi.