Yintoni iipesenti zomzimba wam oLungileyo?

Umxholo

• Uwabala njani amanqatha omzimba
• Abaxhasi besikhumba
• Ezinye iindlela
• Ipesenti yamafutha omzimba afanelekileyo kubafazi
• Ipesenti yamafutha omzimba afanelekileyo emadodeni
• Isibali BMI
• Imiba enezibalo
• Ukusikelwa umda kwi-BMI
• Ipesenti yokunqongophala kwamafutha emzimbeni
• Uza kuthetha nini nepro
• Uyifumana njani
• Umgca wezantsi

Akukho nani linomfanekiso opheleleyo wempilo yakho. Uwuphatha njani umzimba nengqondo yakho zihlala zibonakalisa ngcono impilo yakho yonke kunye nokuphila kwakho.

Nangona kunjalo, siphila kwixesha apho oogqirha kunye nezinye iingcali kufuneka basebenzise iitshathi, idatha, kunye neminye imilinganiselo ukwenza inkcazo esemgangathweni yezempilo. Kungenxa yoko le nto ugqirha wakho okanye umboneleli wezempilo ehlala etshatisa isalathiso somzimba wakho, okanye i-BMI, ngexesha lomzimba oqhelekileyo.

Ngelixa i-BMI kunye neminye imilinganiselo enje ngepesenti yamafutha omzimba isebenza ngenjongo, kubalulekile ukuba ukhumbule ukuba ukuhambisa umzimba kunye nokwenza ukhetho olunenjongo malunga nokutya okutyayo nako kunegalelo kwimpilo yakho iyonke.

Unoko engqondweni, cinga nge-BMI kunye neepesenti yamafutha omzimba njengenye yeendlela zokuvavanya nokujonga ubunzima bakho kunye nokwakhiwa komzimba ngokubanzi.

Uwabala njani amanqatha omzimba

Xa kuziwa ekulinganiseni ipesenti yamafutha omzimba, ezinye zeendlela ezisetyenzisiweyo zibiza kakhulu kwaye azichanekanga ncam. Oku kubandakanya:

• amandla amabini e-X-ray absorptiometry (DXA)
• Ubunzima be-hydrostatic
• ukufuduswa komoya kwi-plethysmography (iBod Pod)
• Izikena zomzimba ezi-3-D

Abaxhasi besikhumba

Uninzi lwethu alunakufikelela kwezi ndlela zidweliswe apha ngasentla. Kungenxa yoko le nto ukusebenzisa abakhweli besikhumba ukuvavanya ukwakheka komzimba kuthandwa kangaka.

Ngale ndlela, unokulinganisa amanqatha omzimba wakho okanye ube nomqeqeshi oqinisekisiweyo okanye omnye umntu oqeqeshiweyo uthathe imilinganiselo kwaye ubale ipesenti yamafutha omzimba wakho.

Kwezi zikhetho zimbini, ukuba nomsebenzi oqeqeshiweyo wokuphatha le nkqubo kungakhokelela kwisiphumo esichaneke ngakumbi.

Ukuba ucwangcisa ukusebenzisa indlela yesikhumba ngaphezulu kwesinye ukulinganisa inkqubela phambili (kwaye kuya kufuneka), zama ukuba nomntu ofanayo athathe imilinganiselo ngalo lonke ixesha. Oku kunokunyusa ubunyani kunye nokuthembeka kweziphumo.

Ezinye iindlela

Ukuba ukufuna umqeqeshi okanye ukuthatha imilinganiselo yakho yesikhumba ayisiyonto inokukhetha, kukho iindlela ezimbalwa onokuthi uwalandele amanqatha omzimba wakho ekhaya.

Imilinganiselo yokujikeleza komzimba kunye nezikali zamafutha omzimba ezisebenzisa i-impedance ye-bioelectrical zombini ziindlela onokuzenza ngokwakho.

Ngelixa lichanekile njengemilinganiselo yesikhumba ethathwe yingcali eqeqeshiweyo, ezi ndlela zinokufaneleka kwaye zinokuba sisixhobo esiluncedo xa kulandelwa inkqubela phambili.

Ipesenti yamafutha omzimba afanelekileyo kubafazi

Kuba ukubalwa kwe-BMI kusekwe kubude nakubunzima bakho, ukuba ngumntu obhinqileyo okanye oyindoda akuthethi ukuba elo nani libalwa njani. Oko kwathethiyo, kukho umahluko phakathi kwamadoda nabasetyhini xa kufikwa kumanqanaba epesenti yamafutha omzimba.

Iipesenti ezityebileyo zomzimba zabafazi ziwela phantsi kweendidi ezimbalwa ezahlukeneyo. Ezinye iitshathi ziyahlulahlula iipesenti ngokwendidi, ezinje ngeembaleki kunye neendawo ezamkelekileyo, ngelixa ezinye zahlulahlulahlula ngeminyaka.

I-American Council on Exercise (ACE) inetshathi enamafutha omzimba ethe kratya kwitshathi yabantu abadala ye-BMI kuba ayinanto yakwenza nobudala kwaye iyaphula kula macandelo alandelayo:

Ukufumana iipesenti ezifanelekileyo zomzimba ngokusekwe kubudala, Isibhedlele saseBeth Israel Lahey seWinchester sinika ezi zikhokelo zilandelayo zepesenti esempilweni yamafutha omzimba kubafazi:

Ipesenti yamafutha omzimba afanelekileyo emadodeni

Ngokubanzi, amadoda anamafutha asezantsi omzimba kwizithambo zomzimba ezixineneyo kunabafazi, echaza umahluko kumanqanaba. Ukuzala kudlala indima kwiipesenti eziphezulu zomzimba wabasetyhini.

Unoko engqondweni, itshathi ye-ACE inika la manqanaba alandelayo kumadoda:

Ukufumana iipesenti ezifanelekileyo zomzimba ngokusekwe kubudala, Isibhedlele saseBeth Israel Lahey seWinchester sinika ezi zikhokelo zilandelayo zepesenti enempilo yomzimba wamadoda:

Isibali BMI

I-BMI lixabiso lamanani ubunzima bakho ngokunxulumene nokuphakama kwakho, ngokwe American Heart Association. Ngokukodwa, bubunzima bakho kwiikhilogram ezahlulwe ngobude bakho kwiimitha.

Oogqirha abaninzi basebenzisa iziphumo ukunceda ukwahlula ubunzima bomzimba wakho njengale:

• ukutyeba
• ubunzima obuqhelekileyo okanye obusempilweni
• ukutyeba kakhulu
• utyebe kakhulu

Nganye yezi ndidi ke iyahambelana nolu luhlu lulandelayo lwe-BMI, ngokwe:

Zininzi izinto zokubala ze-BMI kwi-intanethi. Abanye benza okungaphezulu kokubala i-BMI yakho, enezinto zayo, kodwa eyona nto ibalulekileyo kukuqinisekisa ukuba usebenzisa ikhalityhuleyitha evela kumthombo othembekileyo.

Umzekelo, oku kuvela kwi-CDC kufanelekile kubantu abadala abaneminyaka engama-20 nangaphezulu.

Ukuba ungaphantsi kweminyaka engama-20, iCDC ikwanayo into efanelekileyo kubantu abaneminyaka emi-2 ukuya kweli-19.

Imiba enezibalo

Ukuba ucinga nge-BMI kunye nemilinganiselo yeoyile yomzimba njengesixhobo esinye onaso ukunceda umkhondo wenkqubela phambili yakho, unokuba kwimeko encinci ukuba ulungiswe kwiziphumo.

Ngamanye amagama, endaweni yokuqhutywa kukunciphisa inani elithile, unokukhuthazwa ukuphucula impilo yakho ngokunyusa umzimba wakho ngokutya okunesondlo kunye nokuthatha amanyathelo okubandakanya uhlobo oluthile lomthambo kwimisebenzi yakho yemihla ngemihla.

Ukuba nale ngqondo kunokwenza kube lula ukuqonda nokwamkela imiba kunye nokusikelwa umda okuza ne-BMI kunye neepesenti zomzimba.

Ukusikelwa umda kwi-BMI

Xa kuziwa kwi-BMI, inyani yokuba ihlala ikhokelela ekudidekeni nasekukhathazekeni xa kuxoxwa ngabantu abalunge kakhulu, kodwa benobunzima obuphezulu bomzimba.

Umzekelo, iimbaleki zemisipha zinokuba ne-BMI ephezulu ngenxa yobunzima obongezelelekileyo kwaye, ngenxa yoko, zinokuhlelwa njengokutyeba kakhulu okanye ukutyeba kakhulu.

Ngelixa umntu onobunzima obuphantsi kunye namafutha omzimba aphezulu kakhulu ukuxhomekeka kumyinge wobunzima angawela phantsi kwesiqhelo ukuya kuluhlu olusempilweni.

Ngapha koko, i-BMI ayiphenduli ngesini, ubudala, okanye ubuhlanga, ngenxa yoko isenokungabi luvavanyo olufanelekileyo kubo bonke abantu.

Ipesenti yokunqongophala kwamafutha emzimbeni

Iipesenti ezityebileyo zomzimba, kwelinye icala, zinemicimbi kunye nokusikelwa umda. Ukuba usebenzisa indlela yokubopha ulusu, kodwa ungabinangcali efanayo yokwenza imilinganiselo ngalo lonke ixesha, unokubona iziphumo ezahlukeneyo.

Ngokuhambelana nale migca inye, nokuba umntu ofanayo wenza imilinganiselo ngalo lonke ixesha, ukuba basukile nge-intshi okanye ezimbini apho babamba khona ulusu, iziphumo zinokungathembeki.

Uza kuthetha nini nepro

Ukulandela umkhondo wepesenti yomzimba wakho yenye yeendlela zokulinganisa inkqubela phambili xa uzama ukunciphisa umzimba okanye ukufumana ubunzima bemisipha. Kodwa ayililo ibali elipheleleyo lempilo yakho yonke. Ukutya okunempilo kunye nokuzibandakanya kulapho kufuneka ujonge khona amandla akho.

Ukuba unayo nayiphi na imibuzo okanye inkxalabo malunga ne-BMI yakho okanye ipesenti yamafutha omzimba, cinga ngokuthetha nogqirha wakho, umqeqeshi oqinisekisiweyo wabucala, okanye ugqirha wezidlo obhalisiweyo. Banokukunceda uqonde iziphumo zakho kwaye basebenze kunye nawe ukuyila isicwangciso esilingana neemfuno zakho.

Uyifumana njani

Zininzi iindlela zokufumana umqeqeshi oqinisekisiweyo okanye ugqirha wezidlo obhalisiweyo kwindawo yakho. Kuqala, fowunela ujikeleze iigyms zalapha ekhaya kwaye ubuze malunga neempawu zabaqeqeshi babo. Ufuna ukukhangela abaqeqeshi abanezatifikethi ezinje:

• I-NSCA (Umbutho weSizwe waMandla kunye noMgangatho)
• I-ACE (iBhunga laseMelika kuMthambo)
• I-ACSM (Ikholeji yaseMelika yoNyango lwezeMidlalo)
• I-NASM (iZiko leSizwe lezeMidlalo)

Ibhonasi ukuba banesidanga sekholeji ekusebenziseni isayensi, kwi-kinesiology, okanye kumayeza ezemidlalo. Unokubafumana abaqeqeshi ngokusebenzisa iiwebhusayithi zemizimba eqinisekisayo.

Umzekelo, i-ACE inecandelo kwiwebhusayithi yabo ekuvumela ukuba ukhangele abaqeqeshi kwindawo yakho.

Ukuba ufuna ukusebenza nomntu otya ukutya, eyona nto ibalulekileyo yokujonga igama labo yiRD, emele ukutya Ii-RDs ezininzi ziya kuba nezinye iziqinisekiso ezininzi ezibonisa uqeqesho kunye nobungcali.

Ngokufana ne-ACE, iAkhademi yeZondlo kunye neDietetics inezixhobo ezikuvumela ukuba ukhangele ugqirha wezondlo obhalisiweyo.

Umgca wezantsi

Imilinganiselo ye-BMI kunye namafutha omzimba ziindlela ezimbini onokuzisebenzisa ukuvavanya ubunzima bomzimba wakho kunye nokwakheka. Ngelixa banokubonelela ngedatha esisiseko eluncedo, akufuneki babe yeyona nto kugxilwe kuyo xa kufikwa ekuphuculeni impilo yakho.

Ukutya ukutya okunesondlo, ukuhlala unkcenkceshelwe, ukuzilolonga, kunye nokhathalelo lwempilo yakho yengqondo neyokomoya konke kudlala indima ebalulekileyo ekubumbeni uhambo lwakho lwempilo engcono.