Ipesenti yamafutha omzimba we-Abs: Ithini iNombolo yoMlingo?

Umxholo

• Ipesenti yamafutha omzimba
• Iipesenti ezi-5 ukuya kwezi-9
• Iipesenti ezili-10 ukuya kwezi-14
• Iipesenti ezili-15 ukuya kwezi-19
• Iipesenti ezingama-20 ukuya kuma-24
• Iipesenti ezingama-25 ukuya kuma-29
• Iipesenti ezingama-30 ukuya kuma-34
• Iipesenti ezingama-35 ukuya kuma-39
• Ipesenti yamafutha omzimba
• Iipesenti ezi-5 ukuya kwezi-9
• Iipesenti ezili-10 ukuya kwezi-14
• Iipesenti ezili-15 ukuya kwezi-19
• Iipesenti ezingama-20 ukuya kuma-24
• Iipesenti ezingama-25 ukuya kuma-29
• Iipesenti ezingama-30 ukuya kuma-34
• Iipesenti ezingama-35 ukuya kuma-39
• Ipesenti yamafutha omzimba alinganiswa njani
• Umgca wezantsi

Iinyani ngamanqatha omzimba

Kwizangqa zomzimba, abantu baneencoko zemihla ngemihla malunga nendlela yokunciphisa amanqatha omzimba wakho kunye nokufumana iipakethi ezintandathu. Kodwa kuthekani ngomntu ophakathi? Ukuba ujonge ulwazi ngendlela amanqatha omzimba kunye nokuhanjiswa kwamafutha okuchaphazela ngayo indlela ezibonakalayo ngayo izihlunu zakho ze-ab, sikufumene.

Kodwa ngaphambi kokuba sithethe ngeepesenti ezithile zamafutha omzimba, kubalulekile ukuba uchaze amanqatha omzimba. Ngokuka-Elliott Upton, umqeqeshi oziqulelayo kwiNtsebenzo ePhambili, amanqatha omzimba, okanye izicubu ze-adipose, yinto eqhelekileyo kuwo wonke umzimba womntu.

"Ininzi isebenza ukugcina nokubonelela ngamandla kwiinkqubo ze-metabolic kuyo yonke into ukususela ekubetheni kwentliziyo yakho ukuya kwimilenze yakho," utsho.

Upton uthi kukho iintlobo ezahlukeneyo zamafutha, kubandakanya amanqatha amdaka, amanqatha e-beige, amafutha amhlophe, amanqatha e-visceral, kunye namafutha angaphantsi Uhlobo lwamafutha ahleli phezu komzimba ngamafutha angaphantsi; ngamafutha lawo owabona esipilini.

Apha, siwela ngaphezulu kweepesenti zomzimba ukusuka kumzantsi ukuya esiphelweni, kubonisa inqanaba olifunayo kwi-abs ebonakalayo.

Ipesenti yamafutha omzimba

Iipesenti ezi-5 ukuya kwezi-9

Ukuba namanqanaba amanqatha omzimba kweli nqanaba lesikali kukubeka kwi-elite yemfuza, okanye kwinqanaba lokhuphiswano lomakhi womzimba, utshilo u-Upton. "Oku kubalulekile kumanqatha omzimba kushiya ngokwaneleyo ukuze uphile," ucacisa.

Ngapha koko, uthi amanqanaba omzimba weepesenti ezi-5 kunzima kakhulu ukwehlela kuwo, kunzima kakhulu ukujongana nawo, kwaye awulunganga kwaphela emzimbeni. "Ngokubonakalayo awuyi kubona kuphela yonke imisipha emzimbeni wakho, kodwa kunokwenzeka nokuba yimisipha nganye yamalungu athile," uyongeza.

Ukuba ukufutshane neepesenti ezili-9, uya kuhlala unciphile kwaye unepakethe ebonakalayo emithandathu.

Iipesenti ezili-10 ukuya kwezi-14

Olu luhlu lwamafutha omzimba luhleli, oko kuthetha ukuba i-abs yakho iya kubonakala. Kodwa ikwajongwa njengokusempilweni kwaye kulula ukuyifumana kunoluhlu lwepesenti ezi-5 ukuya kwezi-9.

Umqeqeshi wobuqu oqinisekisiweyo uSteve Washuta uthi inkcazo ephezulu yesisu kunye nezinye izinto ezingaphandle zisabonakala, kodwa inkcazo incinci kwaye isiqingatha esisezantsi sesisu asiqhelekanga.

Iipesenti ezili-15 ukuya kwezi-19

Ngelixa uthathelwa ingqalelo usempilweni, kuya kuba mbalwa ukuba uza kubona inkcazo yemisipha kolu luhlu. Ngapha koko, u-Upton uthi akunakulindeleka ukuba ubone inkcazo ye-ab kule pesenti.

Iipesenti ezingama-20 ukuya kuma-24

Xa ubetha ama-20 ukuya kuma-24 ekhulwini kumanqatha omzimba, kukho ithuba elihle lokuba uyothamba ujikeleze embindini. Oku kuthetha ukuba i-abs yakho ayizukubonakala. I-Upton ibiza oku njengesiphelo esiphezulu "somndilili" kumadoda.

Iipesenti ezingama-25 ukuya kuma-29

Kolu luhlu lwamafutha omzimba, awuyi kuyibona i-abs yakho konke konke. Kumadoda, eli nqanaba lithathwa njengelityebileyo. Upton uthi i-aesthetics akufuneki ibe yeyona nto uyixhalabeleyo. Endaweni yoko, kuya kufuneka ujolise ekukhetheni indlela yokuphila eya kukunceda ubuyele kuluhlu lwamafutha asempilweni.

Iipesenti ezingama-30 ukuya kuma-34

Xa ufikelela kweli nqanaba lamafutha omzimba, ungenelelo lwangaphandle lunokufuneka. Oku akuqwalaselwa njenge-fat fat body eyamkelekileyo okanye esempilweni, kwaye awuyi kubona nayiphi na inkcazo yemisipha emzimbeni wakho.

Iipesenti ezingama-35 ukuya kuma-39

Olu luphawu lwesilumkiso seengxaki zempilo. Upton uthi amanqatha omzimba kolu luhlu enza ukuba ube ngumgqatswa weswekile kwaye akubeke emngciphekweni ophakamileyo wesifo sentliziyo ukuya ezantsi emgceni.

Ipesenti yamafutha omzimba

Iipesenti ezi-5 ukuya kwezi-9

Oku kuncinci kakhulu, kunokwenzeka ukuba kuyingozi, amanqatha omzimba kumfazi. Emva kokutsho ukuba i-8 ukuya kwi-10 yeepesenti yamafutha omzimba ayimfuneko ebomini. Ngaba i-abs yakho iya kubonakala? Ewe baya kuyenza. Nangona kunjalo, ukulawula eli nqanaba lokuqina kunokubeka esichengeni impilo yakho.

Iipesenti ezili-10 ukuya kwezi-14

Ukuba ujonge amanqanaba asezantsi amanqatha omzimba, oku kumalunga nezantsi njengoko ufuna ukuya. "Oku kungakhokelela kwimidlalo ebalaseleyo yemidlalo, enenkcazo yemisipha emikhulu, kunye ne-abs ebonakalayo ukuba ubukhulu bezisu zemisipha bukhona," ucacisa u-Upton.

Iipesenti ezili-15 ukuya kwezi-19

Abafazi kweli nqanaba banokwakha kwezemidlalo, benemilo entle kwaye benamafutha omzimba amancinci kakhulu. U-Washuta uthi inkcazo ecaleni kwe-abs esezantsi iqala ukuphela, kodwa kusekho inkcazo ye-ab eyahlukileyo kwizithambiso. Ukuba eli linqanaba ojolise kulo, kuyakufuneka uthobele ukutya okungqongqo kunye nesicwangciso sokuzilolonga.

Iipesenti ezingama-20 ukuya kuma-24

Oku kuthathwa njengezinga eliphantsi ukuya kwinqanaba eliphantsi lamafutha omzimba. Inkcazo yemisipha kweli nqanaba ayizukugqibelela, uyacacisa u-Upton, kodwa amagophe akho endalo aya kuba yinxalenye yomzimba wakho.

Imiba yezempilo ayifanelanga ukuba yinkxalabo kwabasetyhini abaninzi apha, kodwa umsebenzi oqhelekileyo womzimba uya kucetyiswa ukuba ugcine ukuvuvukala kunye nomngcipheko wesifo esisezantsi kunye nokwakhiwa kwamafutha e-visceral, "wongeza.

Iipesenti ezingama-25 ukuya kuma-29

Xa ufikelela kwiipesenti ezingama-25, umzimba wakho ungaqala ukubonakala uthambile. Ngokuka-Upton, usenendlela encinci kwindlela yamafutha agqithisileyo, kodwa inkcazo yakho isenokuba incinci.

Upton uthi oku kukwicala eliphezulu kwinto ethathwa njenge "avareji," ngokwemigangatho emininzi yezonyango, kwaye nangona ingekubi, inokuba sisizathu sokuqwalaselwa kunye nokulungelelanisa amanqanaba omsebenzi wakho kwaye uzifundise ngesondlo esifanelekileyo.

Iipesenti ezingama-30 ukuya kuma-34

Olu luhlu lwamafutha omzimba lubonisa ukuba usiya ekutyebeni kakhulu. Awuyi kuba nezihlunu zesisu ezibonakalayo kweli nqanaba, kwaye unokuziva ungakhululekanga.

Iipesenti ezingama-35 ukuya kuma-39

Le yiflegi ebomvu yokungenelela kokunciphisa umzimba. Njengamadoda kolu luhlu, u-Upton uthi ipesenti yamafutha omzimba angama-35 okanye nangaphezulu ikwenza ube ngumgqatswa wokuqala wesifo seswekile, kwaye unomngcipheko ophakamileyo wesifo sentliziyo kwixa elizayo.

Ipesenti yamafutha omzimba alinganiswa njani

Zininzi iindlela onokulinganisa ngazo amanqatha omzimba wakho. Ezona ndlela ziqhelekileyo zokulinganisa amanqatha omzimba zezi:

• Abakhonkco besikhumba. Ezi zixhobo zilinganisa ukutyeba kwamafutha akho kwiindawo ezahlukeneyo zomzimba.
• Imilinganiselo yomjikelezo womzimba. Oku kubandakanya ukulinganisa umjikelo wamalungu ahlukeneyo omzimba, kubandakanya isinqe, iingalo kunye nemilenze.
• Amandla e-X-ray absorptiometry (DXA). Le ndlela isebenzisa ii-X-ray ezimbini ukuqikelela ukubumba komzimba wakho.
• Ubunzima be-Hydrostatic. Olu luhlobo lobunzima baphantsi kwamanzi olulinganisa ubume bomzimba ngokusekwe kubuninzi bomzimba wakho.
• Ukufuduswa komoya plethysmography (Bod Pod). Njengohlobo lwamanzi olungentla, le ndlela ibala ukwakheka komzimba kunye noxinano kusetyenziswa umoya.
• Uhlalutyo lwe-impedance ye-Bioelectrical impedance (BIA). Esi sixhobo sithumela imisinga yombane emzimbeni wakho ukufumanisa ukuba mangaphi amafutha kunye nobungakanani bemisipha.
• I-Bioimpedance spectroscopy (BIS). Esi sixhobo sisebenzisa imisinga yombane nayo, kodwa ngetekhnoloji eyahlukeneyo kunye nokulinganisa ukubala amafutha omzimba.
• I-myography yombane ye-impedance yombane (i-EIM). Ngokufana ne-BIA kunye ne-BIS, esi sixhobo sithumela umbane wombane emzimbeni, kodwa kwiindawo ezincinci.
• Izikena zomzimba ezi-3-D. Ezi zixhobo ze-imaging zisebenzisa izivamvo ze-infrared ukwenza imodeli yomzimba wakho. Ubalo ke luqikelela ipesenti yamafutha omzimba ngokusekwe kwimilo yakho.
• Iimodeli ezininzi zecandelo. Le ndlela isebenzisa iindlela ngeendlela ezingasentla zokwahlula umzimba ube ngamalungu aliqela ukubala ipesenti yamafutha omzimba kwindawo nganye.

Uninzi lwezi ndlela lufuna umntu oqeqeshiweyo ukuba athathe imilinganiselo, kodwa kukho iindlela ezimbalwa onokuthi uzilandele kumanqatha omzimba wakho ekhaya. Imilinganiselo yomjikelezo womzimba kunye ne-bioelectrical impedance, efumaneka kwizikali ezithile, zizo zombini iindlela onokuzenza ngokwakho.

Umgca wezantsi

Indlela imizimba eyahlukileyo ejonga ngayo iipesenti ezityebileyo zomzimba zahluka kakhulu. Kodwa la manqanaba anokusebenza njengesikhokelo ngokubanzi xa uzama ukuqonda ukuba amanqanaba athile obuthathaka ajongeka njani xa kufikwa kwinkcazo yemisipha.