Njira 10 Zabwino Zokuyezera Thupi Lanu Peresenti

Zamkati

• 1. Oyendetsa Zikopa
• 2. Miyeso Yakuzungulira kwa Thupi
• 3. Dual-Energy X-ray Absorptiometry (DXA)
• 4. Kulemera kwa Hydrostatic
• 5. Kutaya Mlengalenga Plethysmography (Bod Pod)
• 6. Bioelectrical Impedance Analysis (BIA)
• 7. Zojambula Zachilengedwe (BIS)
• 8.Kulemba Kwamagetsi Kwamagetsi (EIM)
• 9. Zida zofufuzira Thupi la 3-D
• 10. Mitundu Yambiri Yamagulu (Gold Standard)
• Kodi Ndi Njira Iti Yabwino Kwambiri Kwa Inu?

Zingakhale zokhumudwitsa kuponda pamlingo osawona kusintha.

Ngakhale ndizachilengedwe kufunafuna mayankho pazomwe mukuchita, kulemera kwa thupi sikuyenera kukhala cholinga chanu chachikulu.

Anthu ena onenepa kwambiri amakhala athanzi, pomwe ena onenepa "mopepuka" amakhala opanda thanzi.

Komabe, kuchuluka kwamafuta anu kumakuwuzani zomwe kulemera kwanu kuli.

Makamaka, imakuwuzani kuchuluka kwa thupi lanu lomwe ndi mafuta. Kutsika kwa mafuta m'thupi mwanu kumachulukitsa kuchuluka kwa minofu yowonda yomwe muli nayo pachimango chanu.

Nazi njira 10 zabwino zodziwira kuchuluka kwamafuta anu.

1. Oyendetsa Zikopa

Miyeso ya khungu yakhala ikugwiritsidwa ntchito kuyerekezera mafuta amthupi kwa zaka zopitilira 50 ().

Okhazikika pakhungu amayesa makulidwe amafuta anu ochepetsetsa - mafuta omwe ali pansi pakhungu - m'malo ena amthupi.

Miyeso imatengedwa pamasamba atatu kapena 7 osiyanasiyana mthupi. Masamba omwe amagwiritsidwa ntchito amasiyanasiyana amuna ndi akazi.

Kwa amayi, ma triceps, omwe ali pamwamba pa fupa la m'chiuno ndipo mwina ntchafu kapena pamimba zimagwiritsidwa ntchito poyesa tsamba la 3 (2).

Kuyeza kwamasamba 7 mwa amayi, chifuwa, dera lomwe lili pafupi ndi khwapa ndi malo omwe ali pansi paphewa amayezedwanso.

Kwa amuna, masamba a 3 ndi chifuwa, mimba ndi ntchafu, kapena chifuwa, ma triceps ndi malo omwe ali pansi pa scapula (2).

Muyeso wamasamba 7 mwa amuna, madera omwe ali pafupi ndi khwapa ndi pansi pamapewa amayeza.

• Ubwino: Okhazikika pakhungu ndiokwera mtengo kwambiri, ndipo miyezo imatha kutengedwa mwachangu. Zitha kugwiritsidwa ntchito kunyumba komanso ndizonyamula.
• Zoyipa: Njirayo imafunikira kuyeseza komanso chidziwitso chofunikira cha anatomy. Komanso, anthu ena sasangalala kuti atsinidwe mafuta.
• Kupezeka: Ma calipers ndiotsika mtengo komanso osavuta kugula pa intaneti.
• Zowona: Luso la munthu yemwe akuchita zikopa za khungu limatha kusiyanasiyana, ndikukhudza kulondola. Zolakwa zamiyeso zimatha kuyambira 3.5-5%% yamafuta amthupi (3).
• Video yophunzitsira: Nachi chitsanzo cha kuyesa kwa malo 7.

Kuwerengera kuchuluka kwamafuta amthupi okhala ndi zikopa zachikopa ndikotsika mtengo komanso kosavuta mukadziwa momwe mungachitire. Komabe, kulondola kumatengera luso la munthu amene akuwunika.

2. Miyeso Yakuzungulira kwa Thupi

Maonekedwe amthupi amasiyanasiyana malinga ndi munthu, ndipo mawonekedwe a thupi lanu amapereka chidziwitso chokhudza mafuta a thupi lanu ().

Kuyeza kuzungulira kwa ziwalo zina za thupi ndi njira yosavuta yowerengera mafuta amthupi.

Mwachitsanzo, Asitikali aku US amagwiritsa ntchito kuwerengetsa kwamafuta amthupi komwe kumangofunika msinkhu, kutalika ndi miyeso yazungulira pang'ono.

Kwa amuna, kuzungulira kwa khosi ndi chiuno kumagwiritsidwa ntchito munjira iyi. Kwa amayi, kuzungulira kwa chiuno kumaphatikizidwanso (5).

• Ubwino: Njirayi ndiyosavuta komanso yotsika mtengo. Tepi yojambulira yosinthira ndi zonse zomwe mukufuna. Zipangizozi zitha kugwiritsidwa ntchito kunyumba ndipo ndizonyamula.
• Zoyipa: Zofanana ndi zozungulira zathupi sizingakhale zolondola kwa anthu onse chifukwa chakusiyana kwa kapangidwe ka thupi ndi kagawidwe ka mafuta.
• Kupezeka: Tepi yoyezera yosinthika imapezeka mosavuta komanso yotsika mtengo.
• Zowona: Kulondola kumatha kusiyanasiyana kutengera kufanana kwanu ndi anthu omwe amagwiritsidwa ntchito popanga ma equation. Kuchuluka kwa zolakwikako kumatha kutsika ndi 2.5-4.5% mafuta amthupi, koma amathanso kukhala okwera kwambiri (3).
• Video yophunzitsa: Nayi kanema yomwe ikuwonetsa zitsanzo za miyeso ya girth.

Kugwiritsa ntchito zozungulira zamthupi kuti mulingalire mafuta amthupi ndichachangu komanso chosavuta. Komabe, kulondola kwa njirayi kumatha kusiyanasiyana ndipo sikuwonedwa ngati njira yabwino yoyezera kuchuluka kwamafuta amthupi.

3. Dual-Energy X-ray Absorptiometry (DXA)

Monga dzinalo limatanthawuzira, DXA imagwiritsa ntchito ma X-ray a mphamvu ziwiri zosiyana kuti muwonetse kuchuluka kwamafuta anu ().

Pakusanthula kwa DXA, mumagona chagada kwa mphindi pafupifupi 10 pomwe X-ray imakuyang'ana.

Kuchuluka kwa radiation kuchokera pakuwunika kwa DXA ndikotsika kwambiri. Ndipafupifupi ndalama zomwe mumalandira mu maola atatu amoyo wanu wabwinobwino (7).

DXA imagwiritsidwanso ntchito kuyesa kuchuluka kwa mafupa ndipo imapereka chidziwitso chatsatanetsatane chokhudza fupa, kulemera kwamafuta ndi mafuta m'magawo osiyana amthupi (mikono, miyendo ndi torso) ().

• Ubwino: Njirayi imapereka chidziwitso cholondola komanso chatsatanetsatane, kuphatikiza kuwonongeka kwa zigawo zosiyanasiyana za thupi komanso kuwerengera kwa mafupa.
• Zoyipa: Ma DXAs nthawi zambiri samapezeka kwa anthu onse, okwera mtengo ngati alipo ndipo amapereka ma radiation ochepa.
• Kupezeka: DXA imangopezeka pamankhwala kapena kafukufuku.
• Zowona: DXA imapereka zotsatira zogwirizana kuposa njira zina. Mavuto olakwika amachokera ku 2.5-3.5% mafuta amthupi (3).
• Video yophunzitsira: Nayi kanema yomwe ikuwonetsa momwe DXA imagwirira ntchito.

DXA ndi yolondola kwambiri kuposa njira zina zambiri zowunika kuchuluka kwa mafuta mthupi. Komabe, nthawi zambiri sichipezeka kwa anthu wamba, mtengo wokwera komanso osatheka kuyesedwa pafupipafupi.

4. Kulemera kwa Hydrostatic

Njirayi, yomwe imadziwikanso kuti kulemera kwa madzi kapena hydrodensitometry, imaganiza momwe thupi lanu limapangidwira potengera kulimba kwake ().

Njira imeneyi imakulemetsani mukamizidwa m'madzi mutatulutsa mpweya wambiri m'mapapu anu.

Mumayesedwanso mukakhala panthaka youma, komanso kuchuluka kwa mpweya m'mapapu anu mutatulutsa mpweya kumayesedwa kapena kuyezedwa.

Zonsezi zimalowetsedwa mofanana kuti mudziwe kuchuluka kwa thupi lanu. Kuchuluka kwa thupi lanu kumagwiritsidwa ntchito kuneneratu kuchuluka kwamafuta anu.

• Ubwino: Ndizolondola komanso mwachangu.
• Zoyipa: Ndizovuta kapena zosatheka kwa anthu ena kumizidwa m'madzi kwathunthu. Njirayi imafuna kupuma mpweya wokwanira momwe mungathere, kenako ndikupumira m'madzi.
• Kupezeka: Kulemera kwa Hydrostatic kumangopezeka kumayunivesite, m'malo azachipatala kapena malo ena olimbitsira thupi.
• Zowona: Kuyesedwa kumachitika mwangwiro, cholakwika cha chipangizochi chimakhala chochepa ngati 2% mafuta amthupi (3, 10).
• Video yophunzitsira: Pano pali chitsanzo cha momwe kulemera kwa hydrostatic kumachitika.

Kulemera kwa Hydrostatic ndi njira yolondola yowunikira mafuta m'thupi lanu. Komabe, imangopezeka m'malo ena ndipo imakhudza kupuma kwanu m'madzi.

5. Kutaya Mlengalenga Plethysmography (Bod Pod)

Zofanana ndi kulemera kwa hydrostatic, kusuntha kwa mpweya plethysmography (ADP) kumayesa kuchuluka kwamafuta anu kutengera kuchuluka kwa thupi lanu ().

Komabe, ADP imagwiritsa ntchito mpweya m'malo mwa madzi. Ubwenzi wapakati pa voliyumu ndi mpweya umapangitsa chipangizochi kuneneratu za kuchuluka kwa thupi lanu ().

Mumakhala mkati mwa chipinda chooneka ngati dzira kwa mphindi zingapo pomwe mpweya womwe uli mkati mwake umasinthidwa.

Kuti mupeze mayeso olondola, muyenera kuvala zovala zolimba pakhungu kapena suti mukamayesedwa.

• Ubwino: Njirayi ndi yolondola komanso yofulumira, ndipo sikutanthauza kumizidwa m'madzi.
• Zoyipa: ADP imapezeka pang'ono ndipo imatha kukhala yokwera mtengo.
• Kupezeka: ADP imangopezeka kumayunivesite, malo azachipatala kapena malo ena olimbitsira thupi.
• Zowona: Kulondola kwake ndikwabwino kwambiri, ndikulakwitsa kwa 2-4% yamafuta amthupi (3).
• Video yophunzitsa: Kanemayo akuwonetsa kuwunika kwa Bod Pod.

Bod Pod ndiye chida chachikulu cha ADP chomwe chikugwiritsidwa ntchito pano. Zimaneneratu za thupi lanu mafuta ndi mpweya osati madzi. Ili ndi kulondola kwabwino, koma imangopezeka m'malo ena azachipatala, kafukufuku kapena malo olimbitsa thupi.

6. Bioelectrical Impedance Analysis (BIA)

Zipangizo za BIA zimazindikira momwe thupi lanu limayankhira pamagetsi ang'onoang'ono amagetsi. Izi zimachitika poika maelekitirodi pakhungu lanu.

Maelekitirodi ena amatumiza mafunde mthupi lanu, pomwe ena amalandila chizindikirocho chitadutsa mthupi lanu.

Mafunde amagetsi amapyola minofu mosavuta kuposa mafuta chifukwa chamadzi ambiri ().

Chipangizo cha BIA chimalowetsa momwe thupi lanu limayankhira pamagetsi amagetsi mu equation yomwe imaneneratu za thupi lanu.

Pali zida zambiri za BIA zomwe zimasiyanasiyana pamitengo, zovuta komanso zolondola.

• Ubwino: BIA ndiyachangu komanso yosavuta, ndipo zida zambiri zitha kugulidwa ndi ogula.
• Zoyipa: Kulondola kumasiyana mosiyanasiyana ndipo kumakhudzidwa kwambiri ndi chakudya komanso kudya madzi.
• Kupezeka: Ngakhale mayunitsi ambiri amapezeka kwa ogula, nthawi zambiri amakhala osakwanira poyerekeza ndi zida zodula zomwe zimagwiritsidwa ntchito popanga zamankhwala kapena kafukufuku.
• Zowona: Zowona zimasiyanasiyana, ndikulakwitsa komwe kumayambira 3.8-5% yamafuta amthupi koma kumatha kukhala kokwera kapena kutsika kutengera chida chogwiritsidwa ntchito (3,).
• Makanema ophunzitsira: Nazi zitsanzo za zida zotsika mtengo za BIA zokhala ndi ma electrode amanja, ma electrode oyenda ndi ma electrode am'manja ndi phazi. Nachi chitsanzo cha chida chapamwamba kwambiri cha BIA.

Zipangizo za BIA zimagwira ntchito potumiza mafunde ang'onoang'ono mthupi lanu kuti muwone momwe amayendera mosavuta m'thupi lanu. Zipangizo zambiri zimapezeka, ngakhale zida zapamwamba zimapanga zotsatira zolondola.

7. Zojambula Zachilengedwe (BIS)

BIS ndiyofanana ndi BIA chifukwa njira ziwirizi zimayesa kuyankha kwa thupi pamagetsi ang'onoang'ono amagetsi. Zipangizo za BIS ndi BIA zimawoneka chimodzimodzi koma zimagwiritsa ntchito ukadaulo wosiyanasiyana.

BIS imagwiritsa ntchito magetsi ochulukirapo kuposa BIA, kuphatikiza ma frequency apamwamba komanso otsika, kulosera masamu kuchuluka kwa madzi amthupi ().

BIS imawunikiranso izi mosiyana, ndipo ofufuza ena amakhulupirira kuti BIS ndiyolondola kuposa BIA (,).

Komabe, mofanana ndi BIA, BIS imagwiritsa ntchito chidziwitso cha madzi amthupi chomwe chimasonkhanitsa kuti chiwonetsetse momwe thupi lanu limakhalira kutengera ma equation ().

Kulondola kwa njira ziwirizi kumadalira momwe mumafanana ndi anthu omwe mapangidwe awa adapangidwira ().

• Ubwino: BIS ndiyachangu komanso yosavuta.
• Zoyipa: Mosiyana ndi BIA, zida zogwiritsira ntchito BIS sizikupezeka pano.
• Kupezeka: BIS imapezeka m'mayunivesite, malo azachipatala kapena malo ena olimbitsira thupi.
• Zowona: BIS ndiyolondola kwambiri kuposa zida za BIA za ogula koma ili ndi zolakwika zofananira ndi mitundu yakutsogolo ya BIA (mafuta a 3-5%) (3,).
• Video yophunzitsira: Nayi kanema yemwe amafotokoza zakusiyana pakati pa BIA ndi BIS.

Mofanana ndi BIA, BIS imayesa momwe thupi lanu limayankhira pamagetsi ang'onoang'ono amagetsi. Komabe, BIS imagwiritsa ntchito mafunde amagetsi ambiri ndikupanga zidziwitso mosiyana. Ndizolondola koma zimagwiritsidwa ntchito makamaka m'malo azachipatala komanso kafukufuku.

8.Kulemba Kwamagetsi Kwamagetsi (EIM)

Myography yamagetsi yamagetsi ndi njira yachitatu yomwe imayesa momwe thupi lanu limayankhira pamagetsi ang'onoang'ono amagetsi.

Komabe, pomwe BIA ndi BIS zimatumiza mafunde kudzera mthupi lanu lonse, EIM imatumiza mafunde kudutsa zigawo zazing'ono za thupi lanu ().

Posachedwa, ukadaulo uwu wagwiritsidwa ntchito pazida zotsika mtengo zomwe zimapezeka kwa ogula.

Zipangizi zimayikidwa mbali zosiyanasiyana za thupi kuyerekezera mafuta amthupi amalo ().

Chifukwa chipangizochi chimayikidwa mwachindunji kumadera ena athupi, chimakhala chofanana ndi chomwe chimayikidwa pakhungu, ngakhale matekinolojewo ndiosiyana kwambiri.

• Ubwino: EIM ndiyachangu komanso yosavuta.
• Zoyipa: Zambiri ndizochepa zomwe zimapezeka pazolondola za zida izi.
• Kupezeka: Zipangizo zotsika mtengo zimapezeka kwa anthu onse.
• Zowona: Zambiri zochepa zimapezeka, ngakhale kafukufuku wina adawonetsa cholakwika cha 2.5-3% chokhudzana ndi DXA ().
• Video yophunzitsira: Nayi kanema yomwe ikuwonetsa momwe mungagwiritsire ntchito chida cha EIM chotchipa, chosavuta.

EIM imalowetsa mafunde amagetsi m'magawo ang'onoang'ono. Zipangizo zonyamula zimayikidwa molunjika m'malo osiyanasiyana kuti ziyeretsedwe kuchuluka kwamafuta amthupi m'malo amenewo. Kafufuzidwe kafukufuku amafunika kuti adziwe kulondola kwa njirayi.

9. Zida zofufuzira Thupi la 3-D

Makina a 3D amagwiritsira ntchito masensa a infrared kuti muwone bwino mawonekedwe a thupi lanu ().

Masensa amapanga mtundu wa 3-D wa thupi lanu.

Kwa zida zina, mumaima papulatifomu mozungulira kwa mphindi zingapo pomwe masensa amazindikira momwe thupi lanu lilili. Zida zina zimagwiritsa ntchito masensa omwe amazungulira thupi lanu.

Ma equation a scanner ndiye amayesa kuchuluka kwamafuta anu kutengera momwe thupi lanu lilili ().

Mwanjira iyi, ma scanner a 3-D amafanana ndi zozungulira. Komabe, zambiri zimaperekedwa ndi sikani ya 3-D ().

• Ubwino: Kujambula thupi kwa 3-D ndikofulumira komanso kosavuta.
• Zoyipa: Makina ojambulira 3-D amapezeka kawirikawiri koma amadziwika.
• Kupezeka: Zipangizo zingapo zogwiritsa ntchito ogula zilipo, koma sizotsika mtengo monga njira zosavuta zozungulira zozungulira monga owongolera khungu.
• Zowona: Zambiri zilipo, koma makina ena a 3-D atha kukhala olondola molakwika ndi zolakwika pafupifupi 4% yamafuta amthupi ().
• Video yophunzitsira: Nayi kanema yowonetsa momwe makina osanja a 3-D amagwirira ntchito.

Makina a 3-D ndi njira yatsopano yowerengera kuchuluka kwamafuta amthupi. Njirayi imagwiritsa ntchito chidziwitso chokhudza mawonekedwe amthupi lanu kuneneratu kuchuluka kwamafuta anu. Zambiri zimafunikira pazolondola za njirazi.

10. Mitundu Yambiri Yamagulu (Gold Standard)

Mitundu yamagawo angapo imaganiziridwa kuti ndiyo njira yolondola kwambiri pakuwunika thupi (3, 10).

Mitundu iyi imagawa thupi kukhala magawo atatu kapena kupitilira apo. Kufufuza kofala kwambiri kumatchedwa mitundu yazipinda zitatu ndi zipinda zinayi.

Mitundu iyi imafunikira mayesero angapo kuti athe kuyerekezera kuchuluka kwa thupi, kuchuluka kwa thupi, madzi amthupi ndi mafupa ().

Izi zimapezeka mu njira zina zomwe takambirana kale m'nkhaniyi.

Mwachitsanzo, kulemera kwa hydrostatic kapena ADP kumatha kupereka kuchuluka kwa thupi, BIS kapena BIA imatha kupereka madzi amthupi ndipo DXA imatha kuyeza zomwe zili m'mafupa.

Zomwe zimapezeka munjira zonsezi zimaphatikizidwa kuti zimve chithunzi chathupi komanso kupeza mafuta olondola kwambiri (,).

• Ubwino: Iyi ndiyo njira yolondola kwambiri yomwe ilipo.
• Zoyipa: Nthawi zambiri sichipezeka kwa anthu onse ndipo imafuna kuwunika kosiyanasiyana. Ndizovuta kwambiri kuposa njira zina zambiri.
• Kupezeka: Zitsanzo zamagulu osiyanasiyana zimapezeka m'malo osankhira azachipatala komanso kafukufuku.
• Zowona: Iyi ndiye njira yabwino kwambiri molondola. Zolakwitsa zitha kukhala pansi pa 1% yamafuta amthupi. Mitundu iyi ndiye "mulingo wagolide" weniweni womwe njira zina ziyenera kufananizidwa ndi (3).

Mitundu yama chipinda osiyanasiyana ndi yolondola kwambiri ndipo imawonedwa ngati "mulingo wagolide" wamafuta amthupi. Komabe, zimaphatikizapo mayesero angapo ndipo sizimapezeka kwa anthu onse.

Kodi Ndi Njira Iti Yabwino Kwambiri Kwa Inu?

Kusankha njira yoti muwone kuchuluka kwa mafuta m'thupi yomwe ili yabwino kwa inu sikophweka.

Nawa mafunso angapo omwe angakuthandizeni kusankha:

• Kodi cholinga chani pakuwunika kuchuluka kwamafuta anu?
• Kodi kufunikira kwake ndikofunika motani?
• Kodi mukufuna kuyesa kangati kuchuluka kwamafuta anu?
• Kodi mukufuna njira yomwe mungagwiritsire ntchito kunyumba?
• Mtengo uli wofunika motani?

Njira zina, monga kuyeza khungu, kuwerengera mozungulira komanso zida zonyamula za BIA, ndi zotsika mtengo ndipo zimakulolani kuyeza kwanu momwe mungafunire. Zipangizozi zitha kugulidwanso pa intaneti mosavuta, monga pa Amazon.

Ngakhale njirazi sizikhala zolondola kwambiri, zitha kukhala zosankha zabwino kwambiri kwa inu.

Njira zambiri zodziwika bwino kwambiri sizipezeka m'nyumba mwanu. Kuphatikiza apo, akapezeka pamalo opimira, atha kukhala okwera mtengo.

Ngati mukufuna kuwunika molondola ndipo mukufuna kulipira, mutha kutsatira njirayo molondola monga kulemera kwa hydrostatic, ADP kapena DXA.

Mulimonse momwe mungagwiritsire ntchito, ndikofunikira kugwiritsa ntchito njira yomweyo.

Pafupifupi njira zonse, ndibwino kuti muyese m'mawa mukatha kusala kudya, mukapita kuchimbudzi musanadye chilichonse kapena kuyamba ntchito zanu za tsiku ndi tsiku.

Mwachidziwikire, muyenera kuyesa musanamwe chilichonse, makamaka njira zomwe zimadalira zikwangwani zamagetsi monga BIA, BIS ndi EIM.

Kudziyesa momwemo nthawi iliyonse kumachepetsa zolakwika ndikupangitsa kuti zikhale zosavuta kudziwa ngati mukupita patsogolo.

Komabe, nthawi zonse muyenera kumasulira zotsatira zanu kuchokera ku njira iliyonse mosamala. Ngakhale njira zabwino kwambiri sizabwino ndipo zimangokupatsani kuyerekezera kwamafuta anu enieni.