Idzi Gumi Dzakanakisa Nzira dzeKuyera Muviri Wako Mafuta Peresenti

Zvemukati

• 1. Makanda Makanda Makomba
• 2. Zviyero zveMuviri Zvekutenderera
• 3. Dual-Simba X-ray Absorptiometry (DXA)
• 4. Hydrostatic Kuyera
• 5. Mhepo Inodzinga Plethysmography (Bod Pod)
• 6. Bioelectrical Impedance Kuongorora (BIA)
• 7. Bioimpedance Spectroscopy (BIS)
• 8. Magetsi Impedance Myography (EIM)
• 9. 3-D Scanners eMuviri
• 10.Mazhinji-Makamuri Models (iyo Goridhe Standard)
• Ndeipi nzira yakakunakira iwe?

Zvinogona kushungurudza kutsika pachiyero uye usione shanduko.

Kunyangwe zviri zvechivanhu kuda mhinduro yemafambiro pane kufambira mberi kwako, huremu hwemuviri haufanire kunge uri wekutarisa kwako kukuru.

Vamwe vanhu "vakafutisa" vane hutano, nepo vamwe vane "huremu chaihwo" vasina hutano.

Nekudaro, yako muviri mafuta muzana anokuudza izvo huremu hwako hwakaumbwa.

Kunyanya, inokuudza iwe chikamu chehuremu hwako hwese hwemuviri hwakakora. Iyo yakadzora muviri wako muzana muzana, iyo yakakwira muzana yeakaonda mhasuru mhondi yauinayo pane yako furemu.

Hedzino gumi dzakanakisa nzira dzekuyera muviri wako mafuta muzana.

1. Makanda Makanda Makomba

Zviyero zveganda zvakashandiswa kufungidzira mafuta emuviri kweanopfuura makore makumi mashanu ().

Makanda akafukidza ganda anoyera kuyerwa kwemafuta ako epasi - mafuta ari pasi peganda - pane dzimwe nzvimbo dzemuviri.

Kuyerwa kunotorwa chero matatu kana manomwe masosi akasiyana pamuviri. Nzvimbo dzakananga dzinoshandiswa dzinosiyana muvarume nevakadzi.

Kune vakadzi, iyo triceps, nzvimbo iri pamusoro pechiuno bone uye kana chidya kana dumbu zvinoshandiswa kune iyo 3-saiti chiyero (2).

Kune chiyero che7-saiti mumadzimai, chipfuva, nzvimbo iri padhuze nehapwa uye nzvimbo iri pasi pejasi repafudzi inoyerwawo.

Kune varume, iwo matatu masayiti chipfuva, dumbu uye chidya, kana chipfuva, triceps uye nzvimbo iri pasi peiyo scapula (2).

Kuyera kwe7-saiti muvarume, nzvimbo dziri padhuze pehwapasi nepasi pejasi repafudzi dzinoyerwawo.

• Zvakanakira: Skinfold calipers inodhura kwazvo, uye zviyero zvinogona kutorwa nekukurumidza. Inogona kushandiswa pamba asi zvakare inotakurika.
• Kukanganisa: Iyo nzira inoda kudzidzira uye yakakosha anatomy ruzivo. Zvakare, vamwe vanhu havafarire kuwana mafuta avo akachekwa.
• Kuwanikwa: Calipers zvinodhura uye zviri nyore kutenga pamhepo.
• Akarurama: Unyanzvi hwemunhu ari kuita zvikanda zveganda zvinogona kusiyana, zvichikanganisa iko kurongeka. Kuyera zvikanganiso zvinogona kubva pa3,5-5%% yemafuta emuviri (3).
• Yekudzidzisa vhidhiyo: Heino muenzaniso weiyo 7-saiti yekuongorora ganda.

Kufungidzira huwandu hwemafuta emuviri nemakanda akafukidzwa neganda anotengeka uye zviri nyore kana uchinge waziva kuzviita. Nekudaro, iko kurongeka kunoenderana nehunyanzvi hwemunhu ari kuongorora.

2. Zviyero zveMuviri Zvekutenderera

Chimiro chemuviri chinosiyana kubva pamunhu kusvika pamunhu, uye chimiro chemuviri wako chinopa ruzivo nezve mafuta emuviri wako ().

Kuyera kutenderera kwemamwe mativi emuviri inzira yakapusa yekufungidzira kwemafuta emuviri.

Semuenzaniso, Mauto eUS anoshandisa kukora kwemuviri kwemuviri izvo zvinongoda zera remunhu, kukwirira uye zviyero zvidiki zvedenderedzwa.

Kune varume, kutenderera kwemutsipa uye chiuno zvinoshandiswa mune ino equation. Kune vakadzi, kutenderera kwehudyu kunosanganisirwa (5).

• Zvakanakira: Iyi nzira iri nyore uye inokwanisika. Iyo inoshanduka yekuyera tepi uye Calculator ndizvo zvese zvaunoda. Maturusi aya anogona kushandiswa pamba uye anotakurika.
• Kukanganisa: Muviri wedenderedzwa equation anogona kunge asiri echokwadi kuvanhu vese nekuda kwekusiyana kwechimiro chemuviri nekuparadzirwa kwemafuta.
• Kuwanikwa: Tepi inoyerera yekuyera inowanikwa nyore uye inodhura kwazvo.
• Akarurama: Iko kurongeka kunogona kusiyanisa zvakanyanya zvichienderana nekufanana kwako kune vanhu vanoshandiswa kugadzira equation. Iyo yekukanganisa mwero inogona kuve yakaderera se2,5-4.5% mafuta emuviri, asi inogona zvakare kuve yakakwira zvakanyanya (3).
• Yekudzidzisa vhidhiyo: Heino vhidhiyo inoratidza mienzaniso yezviyero zvegirth.

Kushandisa matenderedzwa emuviri kufungidzira mafuta emuviri anokurumidza uye nyore. Nekudaro, iko kurongeka kweiyi nzira kunogona kusiyanisa zvakanyanya uye hakufungidzirwe senzira yakanaka yekuyera mafuta emuviri muzana.

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

Sezvinoreva zita iri, DXA inoshandisa maX-ray emasimba maviri akasiyana kuti afungidzire muviri wako mafuta muzana ().

Munguva yeDXA scan, unorara nemusana wako kwemaminitsi gumi kana X-ray ichikuongorora.

Huwandu hwemwaranzi kubva kuDXA scan yakaderera kwazvo. Iyo inenge yakaenzana mari yaunogamuchira mukati memaawa matatu ehupenyu hwako hwakajairika (7).

DXA inoshandiswa zvakare kuongorora kuwanda kwemapfupa uye inopa ruzivo rwakadzama nezve pfupa, kuonda uye mafuta munzvimbo dzakasiyana dzemuviri (maoko, makumbo uye torso) ().

• Zvakanakira: Iyi nzira inopa ruzivo rwakakwana uye rwakadzama, kusanganisira kuputsika kwenzvimbo dzakasiyana dzemuviri uye kuverenga kwemapfupa.
• Kukanganisa: MaDXAs anowanzo asingawanikwe kune veruzhinji, anodhura kana achiwanikwa uye anounza mashoma mashoma emwaranzi.
• Kuwanikwa: Iyo DXA inowanzo kuwanikwa chete mune zvekurapa kana zvekutsvaga marongero.
• Akarurama: A DXA inopa mhedzisiro inoenderana kupfuura dzimwe nzira. Iyo yekukanganisa mwero inotangira kubva pa2,5-3.5% yemafuta emuviri (3).
• Yekudzidzisa vhidhiyo: Heino vhidhiyo inoratidza mashandiro anoita DXA.

DXA yakanyatsojeka kupfuura dzimwe nzira dzakawanda dzekuyedza huwandu hwemafuta emuviri. Zvisinei, inowanzove isingawanikwe kune huwandu hwevanhu, zvakaringana kudhura uye zvisingaite kuti ugare uchiedzwa.

4. Hydrostatic Kuyera

Iyi nzira, inozivikanwawo semvura yepasi pemvura inorema kana hydrodensitometry, inofungidzira kuumbwa kwemuviri wako zvichienderana nehukuru hwayo ().

Unyanzvi uhu hunorema paunenge wakanyudzwa pasi pemvura mushure mekufema mweya wakawanda sezvinobvira kubva pamapapu ako.

Iwe unoyerwawo iwe uri pavhu rakaoma, uye huwandu hwemweya wakasara mumapapu ako mushure mekunge waburitsa mweya unofungidzirwa kana kuyerwa.

Ruzivo rwese urwu rwakapinzwa muzviyero kuti uone kuwanda kwemuviri wako. Kuwanda kwemuviri wako ndiko kunoshandiswa kufanotaura huwandu hwemafuta emuviri wako.

• Zvakanakira: Ichokwadi uye inokurumidza.
• Kukanganisa: Zvakaoma kana kusabvira kuti vamwe vanhu vanyatsonyudzwa pasi pemvura. Maitiro acho anoda kufema mweya wakawandisa sezvinobvira, wozobata mweya wako pasi pemvura.
• Kuwanikwa: Kuyera kweHydrostatic kunowanikwa chete kumayunivhesiti, marongero ekurapa kana zvimwe zvivakwa zvemuviri.
• Akarurama: Kana kuyedzwa kuchiitwa zvakakwana, kukanganisa kwechigadzirwa ichi kunogona kunge kwakaderera se2% mafuta emuviri (3, 10).
• Yekudzidzisa vhidhiyo: Heino muenzaniso wekuti hydrostatic kuyera kunoitwa sei.

Kuyera kweHydrostatic inzira chaiyo yekutarisa mafuta emuviri wako. Zvisinei, inongowanikwa pane zvimwe zvivakwa uye inosanganisira kubata mweya wako uchinyudzwa zvachose mumvura.

5. Mhepo Inodzinga Plethysmography (Bod Pod)

Zvakafanana nehuremu hwehydrostatic, mweya inofambisa plethysmography (ADP) inofungidzira yako muviri mafuta muzana zvichienderana nehukuru hwemuviri wako ().

Zvisinei, ADP inoshandisa mhepo panzvimbo pemvura. Hukama huri pakati pevhoriyamu uye kumanikidzwa kwemhepo inobvumira chishandiso ichi kufanotaura kuwanda kwemuviri wako ().

Unogara mukati mekamuri rakaumbika zai kwemaminetsi akati wandei kumanikidza kwemhepo mukati mekamuri kuchinjika.

Kuti uwane zviyero chaizvo, unofanirwa kupfeka zvipfeko zvakaomarara kana sutu yekugezesa panguva yekuyedzwa.

• Zvakanakira: Maitiro acho akarurama uye anokurumidza, uye haadi kunyudzwa mumvura.
• Kukanganisa: ADP ine zvishoma kuwanikwa uye inogona kudhura.
• Kuwanikwa: ADP inongowanikwa chete kumayunivhesiti, marongero ekurapa kana zvivakwa zvekusimba.
• Akarurama: Iyo chaiyo yakanaka kwazvo, iine chikanganiso chiyero che2-4% mafuta emuviri (3).
• Yekudzidzisa vhidhiyo: Iyi vhidhiyo inoratidza Bod Pod kuongorora.

Iyo Bod Pod ndiyo hombe ADP chishandiso parizvino inoshandiswa. Inofanotaura mafuta emuviri wako nemhepo pane mvura. Iyo ine kurongeka kwakanaka, asi inowanzo kuwanikwa chete kune kumwe kwekurapa, kwekutsvagisa kana kwekusimba kwekusimba.

6. Bioelectrical Impedance Kuongorora (BIA)

Zvigadzirwa zveBIA zvinoona kuti muviri wako unopindura sei kumagetsi emagetsi mashoma. Izvi zvinoitwa nekuisa ma electrode paganda rako.

Mamwe ma electrode anotumira mafashama mumuviri wako, nepo mamwe achigashira iyo chiratidzo mushure mekunge yapfuura nepakati pemiviri yako.

Magetsi magetsi anofamba nemhasuru zviri nyore pane mafuta nekuda kwemvura yepamusoro yemhasuru ().

Iyo BIA chishandiso inongoerekana yapinda mumuviri wako mhinduro kumagetsi emagetsi mune equation iyo inofanotaura yako muviri kuumbwa.

Kune akawanda akasiyana BIA zvishandiso zvinosiyana zvakanyanya mumutengo, kuomarara uye kurongeka.

• Zvakanakira: BIA inokurumidza uye yakapusa, uye zvishandiso zvakawanda zvinogona kutengwa nevatengi.
• Kukanganisa: Kururamisa kunosiyana zvakanyanya uye kunogona kukanganiswa zvakanyanya nechikafu uye kudya kwemvura.
• Kuwanikwa: Nepo akawanda mayunitsi aripo kune vatengi, izvi zvinowanzo kuve zvishoma zvishoma kupfuura izvo zvinodhura zvishandiso zvinoshandiswa mune zvekurapa kana zvekutsvaga marongero.
• Akarurama: Kururamisa kunosiyana, paine huwandu hwekanganiso hunotangira kubva pa3.8-5% yemafuta emuviri asi inogona kuve yakakwira kana kudzikira zvichienderana nemudziyo unoshandiswa (3,).
• Mavhidhiyo ekurairidza: Heano mienzaniso yemidziyo isingadhuri yeBIA ine ma electrode emaoko, ma electrode etsoka uye ma electrode emaoko netsoka. Heino muenzaniso weiyo yepamusoro BIA chishandiso.

BIA zvishandiso zvinoshanda nekutumira madiki emagetsi magetsi kuburikidza nemuviri wako kuti uone kuti vanofamba sei zviri nyore kuburikidza nematinji ako. Midziyo mizhinji yakasiyana inowanika, kunyange hazvo michina yemhando yepamusoro ichiburitsa mhedzisiro yakajeka.

7. Bioimpedance Spectroscopy (BIS)

BIS yakafanana neBIA mune iyo nzira mbiri dzinoyera mhinduro yemuviri kumagetsi emagetsi madiki. BIS neBIA zvishandiso zvinotaridzika zvakafanana asi zvinoshandisa tekinoroji dzakasiyana.

BIS inoshandisa huwandu hukuru hwemagetsi emagetsi kupfuura BIA, kuwedzera kumatunhu akakwirira uye akaderera, kufanotaura masvomhu huwandu hwemvura yemuviri ().

BIS inoongororawo ruzivo rwacho zvakasiyana, uye vamwe vaongorori vanotenda kuti BIS yakanyatsojeka kupfuura BIA (,).

Zvisinei, zvakafanana neBIA, BIS inoshandisa ruzivo rwemvura inounganidza kufanotaura kuumbwa kwemuviri wako zvichienderana ne equations ().

Kurongeka kweiri dzese nzira idzi kunoenderana nekuti iwe wakafanana sei nevanhu vakagadziriswa izvi ().

• Zvakanakira: BIS inokurumidza uye yakapusa.
• Kukanganisa: Kusiyana neBIA, vatengi-giredhi BIS zvishandiso hazvisi kuwanikwa parizvino.
• Kuwanikwa: BIS inowanzo kuwanikwa chete kumayunivhesiti, marongero ekurapa kana zvivakwa zvekusimba.
• Akarurama: BIS yakanyatsojeka kupfuura yevatengi-giredhi BIA zvishandiso asi ine yakafanana yekukanganisa mwero kune mamwe epamberi BIA mamodheru (3-5% mafuta) (3,).
• Yekudzidzisa vhidhiyo: Heino vhidhiyo inotsanangura mutsauko uripo pakati peBIA neBIS.

Saizvozvowo neBIA, BIS inoyera kupindura kwemuviri wako kumagetsi emagetsi mashoma. Zvisinei, BIS inoshandisa mamwe magetsi emagetsi uye inogadzirisa ruzivo zvakasiyana. Icho chakarurama chaizvo asi chinonyanya kushandiswa muzvirongwa zvekurapa uye zvekutsvaga.

8. Magetsi Impedance Myography (EIM)

Electrical impedance myography inzira yechitatu inoyera mhinduro yemuviri wako kudiki magetsi emagetsi.

Nekudaro, nepo BIA neBIS ichitumira mafirita kuburikidza nemuviri wako wese, EIM inotumira mafirita kuburikidza nematunhu madiki emuviri wako ().

Munguva pfupi yapfuura, iyi tekinoroji yakashandiswa mumidziyo isingadhuri iyo inowanikwa kune vatengi.

Midziyo iyi inoiswa pazvikamu zvakasiyana zvemuviri kufungidzira mafuta emuviri enzvimbo dzakananga ().

Nekuti chishandiso ichi chakaiswa chaicho pane chaiwo matunhu emuviri, chine zvimwe zvakafanana kune vanogadzira ganda, kunyangwe iwo matekinoroji akasiyana zvakanyanya.

• Zvakanakira: EIM inokurumidza uye nyore.
• Kukanganisa: Ruzivo rwushoma kwazvo rwuripo nezve iko kurongeka kwemidziyo iyi.
• Kuwanikwa: Zvishandiso zvakachipa zvinowanikwa kune veruzhinji.
• Akarurama: Ruzivo rwushoma rwuripo, kunyangwe chidzidzo chimwe chakaratidza 2.5-3% kukanganisa maererano neDXA ().
• Yekudzidzisa vhidhiyo: Heino vhidhiyo inoratidza maitiro ekushandisa isingadhuri, inotakurika EIM chishandiso.

EIM inopinza magetsi emagetsi mumatunhu madiki emuviri. Midziyo inotakurika inoiswa yakanangana panhengo dzakasiyana dzemuviri kuti ifungidzire huwandu hwemafuta emuviri munzvimbo idzodzo. Kumwe kutsvagurudza kunodiwa kuti umise huchokwadi hweiyi nzira.

9. 3-D Scanners eMuviri

3D body scanner inoshandisa infrared sensors kuti uwane kunyatso tarisa chimiro chemuviri wako ().

Iyo sensors inogadzira iyo 3-D modhi yemuviri wako.

Kune zvimwe zvishandiso, unomira pachikuva chinotenderera kwemaminetsi akati wandei apo ma sensors achiona chimiro chemuviri wako. Zvimwe zvishandiso zvinoshandisa masensa anotenderera akakomberedza muviri wako.

Iwo ma scanner anoenzanisa muviri wako mafuta muzana zvichienderana nemuviri wako chimiro ().

Nenzira iyi, 3-D masikina emuviri akafanana nezviyero zvedenderedzwa. Nekudaro, huwandu hukuru hwemashoko hunopihwa neye 3-D scanner ().

• Zvakanakira: Iyo 3-D muviri scan inokurumidza uye nyore.
• Kukanganisa: 3-D scanner yemuviri haawanzo kuwanikwa asi kuwana mukurumbira.
• Kuwanikwa: Midziyo yakati wandei yevatengi-giredhi inowanikwa, asi haisi kudhura senge yakapfava sedenderedzwa-yekuyera nzira senge vanofukidza ganda.
• Akarurama: Ruzivo rwushoma rwuripo, asi mamwe ma scanner e3-D anogona kunge akajeka nenzira dzekukanganisa kwakatenderedza 4% mafuta emuviri ()
• Yekudzidzisa vhidhiyo: Heino vhidhiyo inoratidza mashandiro anoita 3-D muviri scanner.

3-D scanner ndiyo nzira nyowani yekutarisa huwandu hwemafuta emuviri. Maitiro acho anoshandisa ruzivo nezve chimiro chemuviri wako kufanotaura muzana remafuta emuviri wako. Ruzivo rwakawanda rwunodiwa nezvekurongeka kwenzira idzi.

10.Mazhinji-Makamuri Models (iyo Goridhe Standard)

Mazhinji-makomputa mamodheru anoonekwa seyakanyanya kuita nzira yekuongorora kwemuviri (3, 10).

Aya mamodheru anopatsanura muviri kuita zvikamu zvitatu kana kudarika. Ongororo dzakajairika dzinodaidzwa kuti 3-chikamu uye mana-makomputa mamodheru.

Aya mamodheru anoda bvunzo dzakawanda kuti uwane fungidziro yehukuru hwemuviri, vhoriyamu yemuviri, mvura yemuviri uye zvemukati zvemapfupa ().

Ruzivo urwu rwunowanikwa kubva kune dzimwe nzira dzatotaurwa nezvadzo muchinyorwa chino.

Semuenzaniso, hydrostatic kuyera kana ADP inogona kupa huwandu hwemuviri, BIS kana BIA inogona kupa muviri wemvura uye DXA inogona kuyera zvemukati wemapfupa.

Ruzivo kubva kune imwe neimwe yenzira idzi rwunosanganisirwa kuvaka mufananidzo uzere kwazvo wemuviri uye nekuwana yakanyanya mafuta muviri muzana (,).

• Zvakanakira: Iyi ndiyo nzira chaiyo iripo.
• Kukanganisa: Inowanzove isingawanikwe kune veruzhinji uye inoda kuwongorora kwakasiyana kwakasiyana. Izvo zvakaoma kupfuura dzimwe nzira zhinji.
• Kuwanikwa: Multi-compartment modelling inowanzo kuwanikwa munzvimbo dzakasarudzika dzekurapa uye dzekutsvagisa.
• Akarurama: Iyi ndiyo nzira yakanakisa maererano nekururama. Error rate inogona kunge iri pasi pe1% mafuta emuviri. Aya mamodheru ndeechokwadi "goridhe standard" iyo dzimwe nzira dzinofanirwa kufananidzwa ne (3).

Mhando-dzemakomputa mamodheru dzakanyatsonaka uye dzinoonekwa se "chiyero chegoridhe" rekuyera kwemafuta emuviri. Nekudaro, izvo zvinosanganisira bvunzo dzakawanda uye hazviwanzo kuwanikwa kune veruzhinji.

Ndeipi nzira yakakunakira iwe?

Kufunga kuti ndeipi nzira yekuongorora mafuta muzana muzana yakakunakira hazvisi nyore.

Heano mibvunzo yakati wandei iyo inogona kukubatsira iwe kusarudza:

• Ndechipi chiri chinangwa chekuongorora muviri wako mafuta muzana?
• Zvakakosha zvakadii kururamisa kwepamusoro?
• Iwe kangani iwe waunoda kuyedza muviri wako mafuta muzana?
• Iwe unoda here nzira yaunogona kuita kumba?
• Mutengo wakakosha zvakadii?

Dzimwe nzira, senge zviyero zveganda, kutenderera kwekuverenga uye zvishandiso zvinotakurika zveBIA, hazvina mutengo uye zvinokutendera kuti uyerwe mumba mako kakawanda sezvaunoda. Izvo zvishandiso zvinogona zvakare kutengwa pamhepo zviri nyore, senge paAmazon.

Kunyangwe nzira idzi dzisina huchokwadi hwakanyanya, dzinogona kunge dziri sarudzo yakanakira iwe.

Mazhinji enzira dzine huchokwadi hwakanyanya hazviwanikwe kuti ushandise mumba mako. Uyezve, pavanowanikwa panzvimbo yekuyedza, vanogona kunge vachidhura.

Kana iwe uchida kuongororwa kwakanyatsojeka uye uchida kuribhadharira, unogona kuteedzera nzira nekururama kwakanaka senge hydrostatic uremu, ADP kana DXA.

Chero ipi nzira yaunoshandisa, zvakakosha kushandisa nzira imwechete nguva dzose.

Kune ingangoita nzira dzese, zviri nani kuita zviyero zvako mangwanani mushure mekutsanya kweusiku, mushure mekuenda kuchimbuzi uye usati wadya chero chinhu kana kutanga zviitiko zvako zvezuva nezuva.

Sezvineiwo, iwe unofanirwa kuita bvunzo usati wawana chero chinhu chekumwa, kunyanya kune nzira dzinovimba nemasaini emagetsi seBIA, BIS uye EIM.

Kuzviongorora nenzira imwechete nguva imwe neimwe kunoderedza zvikanganiso uye kuita kuti zvive nyore kutaura kana iwe uri kufambira mberi.

Nekudaro, iwe unofanirwa kugara uchidudzira mhedzisiro yako kubva kune chero nzira nehungwaru. Kunyangwe nzira dzakanakisa hadzina kukwana uye dzinongokupa fungidziro yemafuta ako echokwadi emuviri.