Chii Changu Chakanaka Muviri Mafuta Peresenti?

Zvemukati

• Maitiro ekuverenga mafuta emuviri
• Makanda akafukidzwa neganda
• Dzimwe nzira
• Yakanaka muviri mafuta muzana yevakadzi
• Yakanaka muviri mafuta muzana yevarume
• BMI karukureta
• Nyaya dzine kuverenga
• BMI kukwana
• Muviri mafuta muzana mashoma
• Nguva yekutaura nepro
• Maitiro ekuiwana imwe
• Chinokosha

Hapana nhamba mufananidzo wakazara wehutano hwako wega. Maitiro aunoita muviri wako nepfungwa zvinowanzo kuve zviratidziro zvirinani zvehutano hwako hwese uye kugara zvakanaka.

Nekudaro, isu tinorarama munguva iyo vanachiremba nedzimwe nyanzvi dzinofanirwa kushandisa machati, data, uye zvimwe zviyero kugadzira tsananguro yakajairika yehutano. Ndicho chikonzero chiremba wako kana mupi wezvehutano anowanzo chengetedza muviri wako maseru index, kana BMI, panguva yekujairika kwemuviri.

Nepo BMI uye zvimwe zviyero zvakaita semafuta emuviri muzana zvichishandira chinangwa, zvakakoshawo kuyeuka kuti kufambisa muviri wako uye kuita sarudzo dzine chinangwa nezve izvo zvaunodya zvinobatsirawo kuhutano hwako hwese.

Uine izvozvo mupfungwa, funga nezveBMI uye mafuta emuviri muzana senzira imwe chete yekuongorora uye kuongorora huremu hwako uye nekuumbwa kwemuviri.

Maitiro ekuverenga mafuta emuviri

Kana zvasvika pakuyera mafuta muzana muzana, dzimwe nzira dzinoshandiswa dzakadhura uye hadzina kunyatsoita. Izvi zvinosanganisira:

• maviri-simba X-ray absorptiometry (DXA)
• kuyerwa kwehydrostatic
• mweya inochinja plethysmography (Bod Pod)
• 3-D scanner yemuviri

Makanda akafukidzwa neganda

Vazhinji vedu hatikwanise kuwana nzira dzakanyorwa pamusoro. Ndicho chikonzero kushandisa macalipold akafukidzwa paganda kuongorora kuumbwa kwemuviri kwakakurumbira.

Nenzira iyi, unogona kuyera muviri wako wega mafuta kana kuve nemudzidzisi akasimbiswa kana imwe nyanzvi yakadzidziswa tora zviyero uye uverenge muzana remafuta ako.

Pakati pesarudzo mbiri idzi, kuve nehunyanzvi hwekubata mashandiro acho kungangoita mhedzisiro yakajeka.

Kana iwe ukaronga pakushandisa nzira yekuvhara ganda kanopfuura kamwe kuyera kufambira mberi (uye iwe unofanirwa), edza kuita kuti iye munhu mumwe chete atore zviyero nguva imwe neimwe. Izvi zvinogona kuwedzera kuvimbika uye kuvimbika kwemhedzisiro.

Dzimwe nzira

Kana kutsvaga anodzidzisa kana kutora ako epachiyero zviyero haisi sarudzo, pane nzira shoma dzaunoteedzera muviri wako mafuta kumba.

Zviyero zvemuviri wedenderedzwa uye zviyero zvemafuta emuviri zvinoshandisa bioelectrical impedance dzese nzira dzaungaite wega.

Kunyangwe isina kunyatsoita seyero dzeganda dzakatorwa nenyanzvi yakadzidziswa, idzi nzira dzine hunhu uye dzinogona kuva chishandiso chinobatsira kana uchiona kufambira mberi.

Yakanaka muviri mafuta muzana yevakadzi

Sezvo kuverenga kweBMI kunoenderana chete nehurefu hwako uye huremu, kuva mukadzi kana murume hachisi chinhu pakuverengwa kwenhamba iyoyo. Izvo zvakati, pane misiyano pakati pevarume nevakadzi kana zvasvika pamafuta emuviri muzana.

Mafuta emuviri zvikamu zvevakadzi vanowira pasi pezvikamu zvishoma zvakasiyana. Mamwe machati anopatsanura zvikamu nezvikamu, zvakaita sevatambi uye nhanho dzinogamuchirwa, nepo vamwe vachipatsanura mitsara nezera.

IAmerican Council on Exercise (ACE) ine mafuta emuviri chati iyo yakafanana neyevakuru BMI chati nekuti haina kukoshesa zera uye inoityora muzvikamu zvinotevera:

Pamazana akakwana emafuta epamuviri zvinoenderana nezera, Beth Israel Lahey Health Winchester Hospital inopa inotevera nhungamiro yehutano hwemafuta emuviri muzana yevakadzi:

Yakanaka muviri mafuta muzana yevarume

Kazhinji, varume vane mafuta epasi epasi kutetepa zviyero kupfuura vakadzi, izvo zvinotsanangura mutsauko mumatanho. Kubereka kunoitisa chikamu mumafuta epamusoro emuviri zvikamu zvevakadzi.

Uine izvo mupfungwa, iyo ACE chati inopa anotevera masosi evarume:

Pamazana akakwana emafuta epamuviri zvinoenderana nezera, Beth Israel Lahey Health Winchester Hospital inopa inotevera nhungamiro yehutano hwemafuta emuviri muzana yevarume:

BMI karukureta

BMI kukosha kwehuwandu hwehuremu hwako maererano nehurefu hwako, maererano neAmerican Heart Association. Kunyanya zvakanyanya, ihwo huremu hwako mumakirogiramu akapatsanurwa nehurefu hwako mumamita.

Vanachiremba vazhinji vanoshandisa mhedzisiro kubatsira kupatsanura huremu hwemuviri wako seimwe:

• kushaya huremu
• huremu hwese kana huremu
• kufuta
• kufutisa

Chimwe nechimwe chezvikamu izvi zvinoenderana nematanho anotevera eBMI, zvinoenderana ne:

Kune akati wandei BMI macalculator online. Vamwe vanoita zvinopfuura kungoverenga BMI yako, ine zvayakanakira, asi chinhu chakakosha ndechekuti uve nechokwadi chekuti uri kushandisa karukureta kubva kunovimbwa nayo.

Semuenzaniso, izvi kubva kuCDC zvakakodzera vanhu vakuru makore makumi maviri zvichikwira.

Kana iwe uri pasi pemakore makumi maviri, iyo CDC zvakare ine iyo yakakodzera kune vanhu vane makore maviri kusvika 19.

Nyaya dzine kuverenga

Kana iwe uchifunga nezve BMI uye zviyero zvemafuta emuviri sechimwe chishandiso chauinacho chekukubatsira iwe kuona kufambira mberi kwako, ungangodaro usingaite mukana wekugadziriswa pamhedzisiro.

Mune mamwe mazwi, pane kutungamirwa nekudzora imwe nhamba, unogona kukurudzirwa kusimudzira hutano hwako nekukwazisa muviri wako nezvikafu zvinovaka uye kutora matanho ekubatanidza imwe nzira yekurovedza muviri munzira yako yezuva nezuva.

Kuve neiyi mindset kunogona kuita kuti zvive nyore kunzwisisa uye kubvuma izvo zvinokanganisa uye zvikanganiso zvinouya neBMI uye muviri mafuta muzana.

BMI kukwana

Kana zvasvika kune BMI, iyo chokwadi kuti inowanzo kutungamira mukuvhiringidzika uye kushungurudzika kana uchikurukura nezve vanhu vakagwinya, asi vane huremu hwemuviri hwakakwirira.

Semuenzaniso, mutambi wemhasuru anogona kuve neBMI yepamusoro nekuda kwehuremu hwakawandisa uye, nekudaro, anogona kuverengerwa seakanyanya kufuta kana kufutisa.

Ipo munhu ane huremu hwakaderera uye akakwirira kwazvo mafuta emuviri kutetepa huremu hwehuremu anogona kuwira pasi peyakajairwa kune hutano hwakanaka.

Uyezve, BMI haina nhoroondo yevakadzi, zera, kana dzinza, saka inogona kunge isiri chiyero chakaenzana kune vese vanhu.

Muviri mafuta muzana mashoma

Mafuta emuviri zvikamu, kune rimwe divi, zvakare ane nyaya uye zvisingakwanisike. Kana iwe uri kushandisa iyo yekutsika ganda nzira, asi usina kuva nehunyanzvi hune hunyanzvi hunyanzvi ita zviyero nguva imwe neimwe, unogona kuona zvakasiyana mhedzisiro

Pamwe chete nemitsetse imwe chete, kunyangwe kana munhu mumwe chete akaita zviyero nguva imwe neimwe, kana vachienda neinchi kana maviri mavanobata ganda, mhedzisiro yacho inogona kunge isingavimbike.

Nguva yekutaura nepro

Kuchengetedza muviri wako mafuta muzana ndeimwe nzira yekuyera kufambira mberi kana iwe uchiedza kudzikisa huremu kana kuwana mutete wemhasuru. Asi haisi iyo nyaya yese yehutano hwako hwese. Kudya zvine hutano uye kushingaira ndipo paunofanirwa kutarisa simba rako.

Kana iwe uine chero mibvunzo kana zvinetsekana nezve yako BMI kana muviri mafuta muzana, funga kutaura nachiremba wako, akasimbiswa wega murairidzi wega, kana akanyoreswa dietitian. Vanogona kukubatsira kuti unzwisise mhedzisiro yako wega uye vashande newe kugadzira chirongwa chinokwana zvaunoda.

Maitiro ekuiwana imwe

Pane nzira dzinoverengeka dzekuwana mudzidzisi wega akasimbiswa kana chiremba akanyoreswa munzvimbo yako. Kutanga, daidzira kutenderedza kumajimu emuno ubvunze nezve humbowo hwevadzidzisi vavo. Iwe unoda kutsvaga varairidzi vane zvitupa senge:

• NSCA (Yenyika Simba uye Mugadziriro Sangano)
• ACE (American Council paKurovedza muviri)
• ACSM (American College yeMitambo Mishonga)
• NASM (National Academy yeMitambo Mushonga)

Bhonasi kana vaine koreji degree mune yekurovedza sainzi, kinesiology, kana yemitambo mushonga. Iwe unogona zvakare kutsvaga varairidzi kuburikidza nemawebhusaiti emitumbi inosimbisa.

Semuenzaniso, ACE ine chikamu pane yavo webhusaiti iyo inokutendera iwe kutsvaga varairidzi munharaunda yako.

Kana iwe uchida kushanda neyekudya, iyo inonyanya kukosha kiredhiti yekutsvaga zita ravo ndiRD, iyo inomiririra yakanyoreswa dietitian. MaRDs mazhinji achavewo nezvimwe zvitupa zvinoverengeka zvinoratidza kuwedzera kudzidziswa uye hunyanzvi.

Zvakafanana neACE, iyo Academy yeNutrition uye Dietetics ine chishandiso chinokutendera iwe kutsvaga anonyoreswa dietitian nutritionist.

Chinokosha

BMI uye kuyerwa kwemafuta emuviri inzira mbiri dzaungashandisa kuongorora uremu hwemuviri wako uye kuumbwa. Kunyange vachikwanisa kupa dhata rekutanga rekutanga, havafanirwe kunge vari iwo anotarisisa zvakanyanya kana zvasvika pakuvandudza hupenyu hwako.

Kudya chikafu chinovaka muviri, kugara uine hydrated, kurovedza muviri, uye kuchengetedza hutano hwako hwepfungwa uye pamweya zvese zvinoita basa rakakosha mukuumba rwendo rwako kune hutano hwakanaka.