Ukulandelela ngokuchanekileyo inkqubela yakho xa uqala ukulahleka kwesisindo okanye inkqubo yolawulo lobunzima, unokufuna ukuqaphela ukubala kunye nokujonga ipesenti yamafutha omzimba. Ngokungafaniyo nobunzima bomzimba okanye isalathiso sobunzima bomzimba (i-BMI), evavanya nje ubungakanani bakho, ipesenti yamafutha omzimba ahlalutya okwenzekayo ngaphakathi emzimbeni wakho, ngokuthelekisa ubunzima bakho obunamanqatha kwizicwili zakho ezibuthathaka. Oku kunceda ukubonelela ngomfanekiso ongcono wempilo yakho xa ulungisa 'izinto ezingezizo' kunye 'nezinto ezingezizo' ezinokuthi zenzeke xa usebenzisa ubunzima okanye i-BMI.
Ezona ndlela ziqhelekileyo zoVavanyo loMzimba
Imilinganiselo yeGirth
Ngelixa ngokobuchwephesha ungenza uvavanyo lwesingxobo sakho, imilinganiselo yakho iya kuchaneka ngakumbi ukuba ucela umntu ukuba akuncede ngemilinganiselo yeteyipu. Ngokubanzi, imilinganiselo ye-girth ichanekile ngaphakathi kwesibini nesiqingatha ukuya kwiipesenti ezine xa zisenziwa ngokuchanekileyo, kwaye ziluncedo ngakumbi ekulandeleleni utshintsho kulwabiwo lwamafutha omzimba. Khawukhumbule nje, xa uthatha imilinganiselo, ilaphu okanye ityhubhu yeplastikhi yomlinganiso kufuneka ibanjwe ngendlela engacacanga kwindawo yokulinganisa, kodwa ayifanelanga ukuba iqine. Ufuna ukunqanda ukucinezela ulusu.
Amanqaku afanelekileyo- Amadoda aneePecs ezinkulu
- Imifanekiso yokunyusa iintsimbi
- Amalungu amaLungu afanelekileyo
Ngelixa kunokwenzeka ukubala ipesenti yamanqatha omzimba wakho ngesandla xa usebenzisa umlinganiso we-girth, akukho sidingo sokwenza oko ngokuyilwa kwe-Intanethi. Sebenzisa isixhobo esibonelelweyo kwi UBrianMac , Linganisa ukubekwa kwamasayithi amathathu omzimba ngokusekwe kubudala bakho nakwisini. Ukuba iminyaka yakho ayikhankanywanga kwigrafu, khetha icandelo osondele kakhulu kulo. Emva kokuthatha imilinganiselo yakho, coca iinombolo zakho kwisixhobo (qiniseka ukuba uthatha imilinganiselo yakho iisentimitha , hayi intshi) kwaye ucofe 'ukubala.' Iziphumo ziya kuba luncedo ekumiseleni uluhlu lwamafutha omzimba ngokubanzi kwaye ziya kukunceda ujonge inkqubela phambili ekuhambeni kwexesha.
Ukuvavanywa kwesikhumba
Ukuvavanywa kwesikhumba kuyafana nemilinganiselo ye-girth kuba ulinganisa inani leesayithi emzimbeni wakho kwaye usebenzisa i-equation ukuqikelela ipesenti yamafutha asekwe kule milinganiselo. Kwaye, njengemilinganiselo yobubanzi, iziphumo zichanekile ngaphakathi kweepesenti ezintathu ukuya ezintlanu. Ngelishwa, impazamo yomntu xa kuvavanywa kunokwenza ukuba olu vavanyo lungachaneki kakhulu, kubalulekile ukuba umntu oqeqeshiweyo enze uvavanyo lwesikhumba. Uninzi lwabaqeqeshi bobuqu banikwe uqeqesho ngegama ekusebenziseni izixhobo zokuthambisa ulusu, ke qiniseka ukuba ubuza ukuba uqeqeshwe njani umntu kwaye zingaphi iimvavanyo azenzileyo ngaphambi kokuthemba ngokupheleleyo iziphumo. Abantu abaye bafumana uqeqesho eyunivesithi okanye kwiziko lophando okanye abaye benza iimvavanyo ezininzi kunokwenzeka ukuba basebenzise abakhweli ngokuchanekileyo. Ungalindela oku kulandelayo:
- Uvavanyo luza kusebenzisa izixhobo ezinkulu ukuze 'ucofe' ulusu lwakho kwiindawo ezininzi. Uninzi lweemvavanyo ze-caliper zibandakanya indawo ezintathu okanye ezisixhenxe kubandakanya yonke into ukusuka kwi-triceps yakho ukuya esinqeni, ethangeni, ngasemva kunye nethole. Iindawo zovavanyo lwesiza esintathu ziyahluka phakathi kwamadoda nabasetyhini, kodwa iimvavanyo zesiza ezisixhenxe ziyafana.
- Abavavanyi kufuneka bakuyalele ukuba ume njani, ufumane indawo yovavanyo, emva koko usebenzise iminwe yabo 'ukucofa' ungqimba lwamafutha angaphantsi kwesisipha.
- Ukuqhubeka nokubamba ulusu ngeminwe yakhe, umvavanyi uthatha imilinganiselo yokuqala kunye nabakhweli, akhuphe ulusu ngokupheleleyo, emva koko aphinda inkqubo kwakhona.
- Uvavanyo luya kuqhubeka nenkqubo kwindawo nganye yokulinganisa, ukurekhoda ubuncinci imilinganiselo emibini kwindawo nganye.
- Phambi kokubala ipesenti yamafutha omzimba, umvavanyi uya kulinganisa amanqaku amanqaku esiza sokunciphisa ukungachaneki okubangelwa yimpazamo yomntu.
- Uvavanyo luya kusebenzisa ukubala kwangaphambili okanye inkqubo yekhompyuter ukuvavanya ipesenti yomzimba wakho.
Njengemilinganiselo yokubamba, ukuvavanywa kwesikhumba kuluncedo kakhulu xa kulandelwa utshintsho kulwakhiwo lomzimba ekuhambeni kwexesha.
Uhlalutyo lwe-Impedance yoPhuculo lweBioelectrical (BIA)
Uhlalutyo lwe-BIA yenye yeenkqubo ezisebenziseka lula ukuvavanya amanqatha omzimba, kodwa ukuchaneka kwawo kuxhomekeke kwinani lezinto, kwaye eyona ichanekileyo kuphela kwiipesenti ezintathu. Indlela esebenza ngayo i-BIA ilula ngokulula: ubunzima obungenamafutha njengesihlunu, amanzi kunye nethambo zonke zibaqhubi ababalaseleyo bombane, ngelixa amafutha athutha umbane kancinci kancinci. Oku kuthetha ukuba ungawusebenzisa umbane omncinci omncinci ngomntu, kwaye ngokusekwe kwindlela ohamba ngayo ngoku emzimbeni, unokufumana uqikelelo lwepesenti yomzimba womntu. Ezinye izikali zinoku njengokwakhelwe ngaphakathi, kwaye kukho iinguqulelo ezibanjwa ngesandla, zihlala kumaxabiso ama- $ 100 okanye njalo. Into emnandi kukuba unokuzivavanya rhoqo ukusuka ekhaya, ugcine iliso kwiinguqu njengoko zisenzeka. Icala elisezantsi kukuba ukuchaneka kuyahluka kakhulu kwizinto ezifana nenqanaba le-hydration, ubushushu bemozulu kunye nomjikelo wakho wokuya exesheni.
Ukulinganisa i-Hydrostatic
Ubunzima be-Hydrostatic bubeka imigaqo-nkqubo yeArchimedes yokufuduswa kwamanzi isebenze. Umbono ulula ngokulula: imizimba eshinyeneyo eyakhiwe yimisipha engaphezulu kunye nenamafutha amancinci iya kubanobunzima obungaphantsi kwamanzi kunemizimba enamanqatha amaninzi kunye nobunzima obungenamafutha. Ukubeka ngokulula: i-fat floats, i-fat-free-sink sinks. Olu lolunye lolona vavanyo luchanekileyo olukhoyo, kwaye xa lwenziwe ngokuchanekileyo, lumisela ipesenti yamafutha omzimba ukuya kwipesenti enye enesiqingatha. Ukuze kwenziwe uvavanyo, kufuneka ubeke ixesha kwisibhedlele okanye eyunivesithi enezixhobo ezifanelekileyo. Ukuba awonwabanga ukuntywiliselwa phantsi kwamanzi ubuncinci imizuzwana engama-20, unokungafuni ukuvavanywa. Eyona nto yenzekayo yile ilandelayo:
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Xa ufika elebhu uza kulinganiswa uze ulinganiswe ngefashoni eyahlukeneyo ngelixa unxibe kuphela impahla oza kuvavanywa kuyo (ngesiqhelo sisuti yokuhlamba).
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Uya kuhlamba ngokupheleleyo, uthambise impahla oyinxibileyo.
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Abavavanyi baya kulungelelanisa izixhobo.
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Uya kungena echibini lamanzi kwaye uhlale uthule kangangoko unakho ngelixa amanzi ehlala kwaye inkqubo iqala imilinganiselo yayo.
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Xa uyalelwa ngabavavanyi, uya kuzitshonisa ngokupheleleyo kwaye ukhuphe umoya omninzi kangangoko kwimiphunga yakho. Uza kuhlala ucwilisiwe de ufumane umqondiso 'qhubeka phambili' ovela kubavavanyi ukuze beze emoyeni.
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Ngokwesiqhelo uya kuyenza le nkqubo amaxesha amabini okanye amathathu ngaphezulu ukunceda ekufundeni ngokuchanekileyo.
Amandla amabini e-X-Ray Absorptiometry (DXA)
Ukufunda ngokuchanekileyo ipesenti yomzimba wakho, kunye neminye imilinganiselo efana neethambo zamaminerali ezixineneyo, jonga kwisibhedlele sakho saseyunivesithi okanye eyunivesithi ukuze ubone ukuba zinika uhlalutyo lwamafutha omzimba e-DXA. Uvavanyo lunokubiza ukuya kuthi ga kwi-200 yeedola, kuxhomekeke ekubeni ukwenze phi, kodwa inkqubo ilula kwaye ayinazintlungu. Ulala nje ngomqolo phezu kwetafile ngelixa iiplanga ezimbini ze-x-ray ezinamandla aphantsi zidlula emzimbeni wakho ngaphezulu kwemizuzu eli-12. Iikhompyuter zakha kwakhona imitha ye-x-ray ukubonelela ngokuchanekileyo kwezihlunu ezisisiseko, zikunika umfanekiso wokwenene wethambo lakho, amanqatha kunye nobunzima obungenamafutha.
Ukukhetha indlela yovavanyo
Indlela oyikhethayo ixhomekeke kuwe, ukuba nje uyaziqonda izibonelelo kunye nokusilela kulowo nalowo. Ngokubanzi, ezona ndlela zilula kunye nezinexabiso eliphantsi zihlala zingachanekanga, ngelixa iindlela ezinzima kwaye zibiza kakhulu zihlala zichanekile. Njengomthetho, kungcono ukufumana awona manqanaba achanekileyo okuvavanya impilo yakho kwaye uqalise okanye ugqibe inkqubo entsha yokuzivocavoca, usebenzisa iindlela ezingachanekanga ukulandelela inkqubela yakho. Oko kwathethi, ukuba ukhetha indlela engachanekanga ukuqala ngayo, ncamathela kuyo njengoko ulandela inkqubela phambili yakho, kwaye uzama ukugcina zonke ezinye izinto ezifanayo. Umzekelo, vavanya kwangolo suku, ngaxeshanye. Ukuba umntu othile ukunceda ukuba uthathe imilinganiselo, soloko ucela umntu ofanayo ukuba ayenze kwaye uqiniseke ukuba usebenzisa izixhobo ezifanayo. Ukwahluka okumbalwa okuzisa kwi-equation, kokukhona ziya kuba ngcono iziphumo zakho.
