Elizabeth Bailey
Ipesenti yamanqatha omzimba luphawu olubalulekileyo kumadoda kunye nabasetyhini ababonelela ngolwazi malunga nempilo kunye neengozi zempilo ezinokwenzeka. Uxinzelelo lwegazi oluphezulu, i-vascular calcification, kunye ne-stroke - konke oku kunokubangela amafutha amaninzi emzimbeni. Amadoda ingakumbi asemngciphekweni. Kodwa yiyiphi ipesenti yamafutha omzimba asempilweni, kwaye iba yingozi nini? Kwaye unokulinganisa njani?
Ipesenti yamafutha omzimba (BFA) aphezulu kakhulu emadodeni kudla ngokuba lula ukuwaqonda: Ngenxa yokuba amanqatha ahlala ngokukodwa kwi-torso, "isisu sebhiya" luphawu olucacileyo lokuba umlinganiselo phakathi kwamafutha kunye nobunzima obungenawo amafutha uphumile. ibhalansi. Ukuba ipesenti yamafutha omzimba yonyuswa, oku akunakuba yingxaki yobuhle kuphela - kunokuba yingozi. Oku kwandisa umngcipheko wezifo ezahlukeneyo, ukusuka kuxinzelelo lwegazi ukuya kwi-stroke kunye nomhlaza. Kubaluleke kakhulu ukwazi ukuba yeyiphi na imilinganiselo ethandabuzekayo.
Amafutha omzimba emadodeni: Amafutha e-Visceral ayingozi empilweni
Amafutha amaninzi emzimbeni enza indlela yawo esiswini emadodeni. Yibeke ityala kwi testosterone. Ngo-2015, isisu esityebileyo sasibhiyozelwa kwinkcubeko ye-pop: ebizwa ngokuba yi-"Dad Bod", ebhekiselele ekuqokeleleni kwamanqatha esiswini kumadoda, yankqonkqoza i-six-pack njengento entsha yobuhle obuvela esihlalweni sobukhosi.
Kodwa into ephoswe yile ndlela yinkalo yezempilo. Ngenxa yokuba i-bacon eninzi esiswini, iphezulu inxalenye yento ebizwa ngokuba yi-visceral fat ehlala malunga nezitho zangaphakathi. Ngoku siyazi ukuba ivelisa iihomoni ezingenakubalwa kunye nezinto zezithunywa ezibeka ingozi kwimpilo.
Amafutha omzimba aphakamileyo ngokubanzi, kunye namafutha e-visceral ngakumbi, anokubangela oku kulandelayo:
- Cholesterol ephezulu
- igazi elonyukayo
- ukubala kwemithambo
- Izifo zentliziyo, ngakumbi ukuhlaselwa yintliziyo kunye nokubetha
- Ukudumba okungapheliyo oko kwandisa umngcipheko womhlaza
Uyibala njani ipesenti yamafutha omzimba emadodeni?
Ukujonga ipesenti yamafutha omzimba ke ngoko kuyinxalenye yothintelo lwezifo. Kodwa isikali esiqhelekileyo sokuhlambela asikwazi ukulinganisa eli xabiso. Oku kufuna iindlela ezikhethekileyo zokulinganisa ezenza ukuba ukuveyishwa kwe-hydrostatic, okt ubalo oluchanekileyo lokwakheka komzimba.
Indlela ethembekileyo yokulinganisa ipesenti yamanqatha omzimba, kungakhathaliseki ukuba yindoda okanye ibhinqa, yinto ebizwa ngokuba yi-bioimpedance analysis. Ipesenti yezihlunu, amafutha, kunye namanzi emzimbeni igqitywe ngokusebenzisa ukuxhathisa kombane. Imiba yomntu ngamnye efana nobudala, isini, kunye nobude nazo zithathelwa ingqalelo. Isiphumo ngamaxabiso achanekileyo. Nangona izikali zobuqu ezinohlalutyo oludityanisiweyo lwe-impedance ngoku zifumaneka ngokurhweba, azikho ndawo zikufutshane nezithembekileyo njengezikali zobuchwephesha ezisetyenziswa kwizitudiyo zokuzilolonga kunye notyando oluqhelekileyo lweengcali.
Ezinye iindlela zokubala ipesenti yamafutha omzimba:
- Umlinganiselo wolusu lwecaliper: Umlinganiselo wolusu wenziwa ngeepliers ezikhethekileyo (calipers) kwiindawo ezahlukeneyo zomzimba - emadodeni ikakhulu esifubeni, esiswini, nakwiquadriceps. Ubunzima beefolda zesikhumba kufuneka bunike ulwazi malunga nepesenti yamafutha omzimba. Ukungalungi: Indlela isekelwe kuqikelelo kunye nokufumana amaxabiso okuthelekisa, imilinganiselo kufuneka ihlale ithathwa kumanqaku afanayo.
- I-DEXA-Scan: I-Dual Energy X-ray Absorptiometry (eguqulelwe: i-X-ray absorptiometry ezimbini) ithathwa njengeyona ndlela ingcono yokumisela amanqatha omzimba. Nangona kunjalo, isetyenziswa kuphela kwintsimi yezonyango. I-20 yemizuzu ye-scan yomzimba ibonelela ngee-X-reyi ezingabonisi kuphela isixa kodwa kunye nokusabalalisa kwamafutha omzimba.
- Indlela yase-US Navy: Njengoko igama libonisa, le ndlela yaphuhliswa yi-US Navy. Ungayisebenzisa ukulinganisa ipesenti yakho yamanqatha ngokukhawuleza kwaye kulula. Nangona kunjalo, indlela yeNavy inikezela ngeyona ndlela ilungileyo isikhokelo esirhabaxa kwaye akukho xabiso lichanekileyo. Into kuphela oyifunayo yiteyiphu yokulinganisa ukubala isinqe sakho kunye nentamo. Emva koko kufuneka uzise amaxabiso kule fomyula: (ububanzi besinqe ngeesentimitha - intamo yesangqa ngeesentimitha) - ukuphakama ngeesentimitha + 30.30.
Ukunciphisa amanqatha omzimba - indoda inokuyenza loo nto
Isini kunye nobudala zizinto eziphambili ezingaguqukiyo ngokubhekiselele kumxholo wamafutha omzimba. Ngezinto ezimbini, nangona kunjalo, wonke umntu unokuphembelela iinkqubo zendalo ze-metabolic kwaye azise i-KFA kuluhlu olusempilweni, oko kukuthi ngokutya kunye nokuzilolonga.
Kulula kakhulu: I-calorie surplus yondla iidipozithi zamafutha. Iikhalori ezingaguqukiyo emzimbeni zibe amandla kwaye ngoko ke azitshisi zigcinwe kwiiseli ezinamafutha (adipocytes). Ukuba le nkqubo iyaphindwa, amanqatha omzimba ayakheka ngokungenakuphepheka. Igama lomlingo apha kukunqongophala kwekhalori. Iingcali zincoma ukuba utye i-500 ukuya kwi-800 yeekhalori ezimbalwa kunokuba ufuna ngosuku ngalunye.
