Uyini Amaphesenti Omzimba Wami Ofanelekile?

-Delile

• Uwabala kanjani amafutha omzimba
• Abaqaphi besikhumba
• Ezinye izindlela
• Amaphesenti afanele amafutha omzimba kwabesifazane
• Amaphesenti afanele omzimba womuntu wesilisa
• I-BMI wokubala
• Izinkinga ezinezibalo
• Ukulinganiselwa kwe-BMI
• Ukulinganiselwa kwamaphesenti amafutha emzimbeni
• Uzokhuluma nini nompetha
• Ungayithola kanjani eyodwa
• Okubalulekile

Ayikho inombolo isithombe esiphelele sempilo yakho. Indlela ophatha ngayo umzimba nengqondo yakho ngokuvamile kuyizinkomba ezingcono zempilo yakho yonke nokuphila kahle kwakho.

Kodwa-ke, siphila esikhathini lapho odokotela nabanye ochwepheshe badinga ukusebenzisa amashadi, idatha, nezinye izilinganiso ukudala incazelo ejwayelekile yezempilo. Yingakho udokotela wakho noma umhlinzeki wezokunakekelwa kwempilo ejwayele ukushintsha inkomba yomzimba wakho, noma i-BMI, ngesikhathi semizimba ejwayelekile.

Ngenkathi i-BMI nezinye izilinganiso ezinjengamaphesenti amafutha omzimba enza injongo, kubalulekile futhi ukukhumbula ukuthi ukuhambisa umzimba wakho nokwenza izinqumo ezinenjongo mayelana nokudla okudlayo nakho kunomthelela empilweni yakho yonke.

Unalokho engqondweni, cabanga nge-BMI namaphesenti amafutha omzimba njengendlela eyodwa yokuhlola nokuqapha isisindo sakho nokwakheka komzimba jikelele.

Uwabala kanjani amafutha omzimba

Uma kukhulunywa ngokulinganisa amaphesenti amafutha omzimba, ezinye izindlela ezisetshenzisiwe zibiza kahle futhi azinembile kakhulu. Lokhu kufaka phakathi:

• i-dual-energy X-ray absorptiometry (DXA)
• isisindo se-hydrostatic
• ukufuduka komoya kwe-plethysmography (i-Bod Pod)
• Izikena zomzimba ezi-3-D

Abaqaphi besikhumba

Abaningi bethu abanakho ukufinyelela kuzindlela ezibalwe ngenhla. Yingakho ukusebenzisa izikhali ezifakwe esikhunjeni ukuhlola ukwakheka komzimba kudume kakhulu.

Ngale ndlela, ungalinganisa amafutha akho omzimba noma ube nomqeqeshi oqinisekisiwe noma omunye uchwepheshe oqeqeshiwe athathe izilinganiso bese abale amaphesenti omzimba wakho.

Kulezi zinketho ezimbili, ukuba nochwepheshe oqeqeshiwe ukuphatha inqubo kungahle kube nomphumela onembe kakhudlwana.

Uma uhlela ukusebenzisa indlela yesikhumba kaningi ukukala inqubekela phambili (futhi kufanele), zama ukuthi umuntu ofanayo athathe izilinganiso isikhathi ngasinye. Lokhu kungakhuphula ubuqiniso nokwethembeka kwemiphumela.

Ezinye izindlela

Uma ukufuna umqeqeshi noma ukuthatha izilinganiso zakho zokubamba isikhumba akuyona inketho, kunezindlela ezimbalwa ongalandelela ngazo amafutha omzimba wakho ekhaya.

Izilinganiso zomjikelezo womzimba nezikali zamafutha omzimba ezisebenzisa i-impedance ye-bioelectrical zombili izindlela ongazenza uwedwa.

Yize zingenembile njengezilinganiso zesikhumba ezithathwe nguchwepheshe oqeqeshiwe, lezi zindlela zinokufaneleka okuthile futhi zingaba ithuluzi eliwusizo lapho ulandela inqubekela phambili.

Amaphesenti afanele amafutha omzimba kwabesifazane

Njengoba ukubalwa kwe-BMI kusekelwe kuphela ekuphakameni nasesisindweni sakho, ukuba ngowesifazane noma owesilisa akubheki ukuthi leyo nombolo ibalwa kanjani. Lokho kusho ukuthi, kukhona umehluko phakathi kwabesilisa nabesifazane uma kukhulunywa ngamazinga wamaphesenti amafutha emzimbeni.

Amaphesenti amafutha omzimba wabesifazane awela ngaphansi kwezigaba ezimbalwa ezahlukahlukene. Amanye amashadi azohlukanisa amaphesenti ngezigaba, njengabasubathi namabanga amukelekile, kanti amanye ahlukanisa amabanga ngokweminyaka.

I-American Council on Exercise (ACE) ineshadi lamafutha omzimba elifana kakhulu neshadi le-BMI yabantu abadala ngoba alinaki iminyaka futhi liyayihlukanisa ezigabeni ezilandelayo:

Ngamaphesenti afanele omzimba womzimba ngokususelwa eminyakeni yobudala, isibhedlela iBeth Israel Lahey Health Winchester sinikeza imihlahlandlela elandelayo yamaphesenti anempilo omzimba wabesifazane:

Amaphesenti afanele omzimba womuntu wesilisa

Ngokuvamile, abesilisa banamafutha omzimba aphansi kuya kwesisindo sezicubu ezincanyana kunabesifazane, okuchaza umehluko ebangeni. Ukuzala kudlala indima kumaphesenti aphezulu amafutha omzimba kwabesifazane.

Unalokho engqondweni, ishadi le-ACE linikeza amabanga alandelayo wamadoda:

Ngamaphesenti afanele amafutha omzimba asuselwa eminyakeni yobudala, isibhedlela iBeth Israel Lahey Health Winchester sinikeza imihlahlandlela elandelayo yamaphesenti anempilo omzimba wamadoda:

I-BMI wokubala

I-BMI inani lamanani wesisindo sakho maqondana nokuphakama kwakho, ngokusho kweAmerican Heart Association. Ngokuqondile, kuyisisindo sakho kumakhilogremu ahlukaniswe ukuphakama kwakho ngamamitha.

Odokotela abaningi basebenzisa imiphumela ukusiza ukuhlukanisa isisindo somzimba wakho njengokunye kwalokhu:

• ukukhuluphala
• isisindo esijwayelekile noma esinempilo
• ukukhuluphala ngokweqile
• okhuluphele

Ngayinye yalezi zigaba bese ihambelana namabanga we-BMI alandelayo, ngokuya nge:

Kunezibalo eziningi ze-BMI online. Abanye benza okungaphezu nje kokubala i-BMI yakho, enezinzuzo zayo, kodwa into ebaluleke kakhulu ukuqinisekisa ukuthi usebenzisa i-calculator evela kumthombo othembekile.

Isibonelo, lokhu okuvela ku-CDC kufanelekile kubantu abadala abaneminyaka engama-20 nangaphezulu.

Uma uneminyaka engaphansi kwengu-20, i-CDC nayo inakho okufanele abantu abaneminyaka engu-2 kuya kwengu-19.

Izinkinga ezinezibalo

Uma ucabanga ngezilinganiso ze-BMI nezomzimba njengethuluzi elilodwa onalo lokukusiza ukulandelela inqubekela phambili yakho, ungahle ube mancane amathuba okuthi ulungiswe emiphumeleni.

Ngamanye amagama, kunokuba uqhutshwe ngokunciphisa inani elithile, ungakhuthazeka ukuthi uthuthukise impilo yakho ngokunika umzimba wakho ukudla okunomsoco nokuthatha izinyathelo zokufaka uhlobo oluthile lokuzivocavoca enkambisweni yakho yansuku zonke.

Ukuba nale mindset kungenza kube lula ukuqonda nokwamukela izingqinamba nemikhawulo eza ne-BMI namaphesenti amafutha omzimba.

Ukulinganiselwa kwe-BMI

Uma kukhulunywa nge-BMI, iqiniso lokuthi kuvame ukuholela ekudidekeni nasekukhungathekeni lapho kukhulunywa ngabantu abalunge kakhulu, kepha abanesisindo somzimba esiphezulu.

Isibonelo, umgijimi wemisipha angaba ne-BMI ephezulu ngenxa yesisindo esingeziwe futhi, ngenxa yalokho, angahlukaniswa njengokhuluphele ngokweqile noma okhuluphele.

Ngenkathi umuntu onesisindo esiphansi kanye namafutha omzimba aphakeme kakhulu ukuze anciphise isilinganiso sobuningi angawela ngaphansi kobubanzi obujwayelekile obufanele.

Futhi, i-BMI ayibhaleli ubulili, ubudala, noma ubuzwe, ngakho-ke kungenzeka kungabi isivivinyo esivumelana ngokulinganayo kubo bonke abantu.

Ukulinganiselwa kwamaphesenti amafutha emzimbeni

Amaphesenti amafutha omzimba, ngakolunye uhlangothi, nawo anezinkinga nokulinganiselwa. Uma usebenzisa indlela yokubopha isikhumba, kepha ukungabi nochwepheshe ofanayo owenza izilinganiso isikhathi ngasinye, ungahle ubone imiphumela ehlukahlukene.

Ngokuhambisana naleyo migqa efanayo, noma ngabe umuntu ofanayo enza izilinganiso njalo, uma behamba nge-intshi noma amabili lapho babamba khona isikhumba, imiphumela ingahle ingathembeki.

Uzokhuluma nini nompetha

Ukulandelela iphesenti lamafutha omzimba wakho kungenye yezindlela zokukala inqubekela phambili lapho uzama ukunciphisa isisindo noma ukuthola isisindo somzimba esinciphile. Kodwa akuyona yonke indaba yempilo yakho yonke. Ukudla okunempilo nokukhuthala kulapho udinga khona ukugxila emandleni akho.

Uma unanoma yimiphi imibuzo noma ukukhathazeka mayelana ne-BMI yakho noma amaphesenti amafutha omzimba, cabanga ukukhuluma nodokotela wakho, umqeqeshi oqinisekisiwe womuntu siqu, noma usolwazi wezokudla obhalisiwe. Bangakusiza uqonde imiphumela yakho ngazinye futhi basebenze nawe ukuklama uhlelo oluhlangabezana nezidingo zakho.

Ungayithola kanjani eyodwa

Kunezindlela eziningana zokuthola umqeqeshi womuntu siqu oqinisekisiwe noma udokotela wezokudla obhalisiwe endaweni yakho. Okokuqala, shayela ezokuzivocavoca zendawo ubuze mayelana neziqinisekiso zabaqeqeshi babo. Ufuna ukubheka abaqeqeshi abanezitifiketi ezinjenge:

• I-NSCA (Inhlangano Kazwelonke Yamandla Nesimo)
• I-ACE (American Council on Exercise)
• I-ACSM (American College of Sports Medicine)
• I-NASM (National Academy of Sports Medicine)

Ibhonasi uma beneziqu zasekolishi kwisayensi yokuzivocavoca, i-kinesiology, noma umuthi wezemidlalo. Ungathola futhi abaqeqeshi ngamawebhusayithi ezinhlangano eziqinisekisayo.

Isibonelo, i-ACE inesigaba kuwebhusayithi yabo esivumela ukuthi useshe abaqeqeshi endaweni yakho.

Uma ufuna ukusebenza nongoti wezokudla, ubufakazi obubaluleke kakhulu ukubheka igama labo yi-RD, emele usolwazi wezokudla obhalisiwe. Ama-RD amaningi azoba nezinye iziqinisekiso eziningi ezibonisa ukuqeqeshwa nobuchwepheshe obengeziwe.

Ngokufana ne-ACE, i-Academy of Nutrition and Dietetics inethuluzi elikuvumela ukuthi useshe isazi sokudla okunempilo esibhalisiwe.

Okubalulekile

Izilinganiso ze-BMI nezomzimba womzimba izindlela ezimbili ongazisebenzisa ukuhlola isisindo somzimba wakho nokwakheka kwakho. Yize bekwazi ukuhlinzeka ngemininingwane eyisisekelo ewusizo, akufanele kube ukugxila okuyinhloko uma kukhulunywa ngokuthuthukisa inhlalakahle yakho.

Ukudla ukudla okunomsoco, ukuhlala unamanzi amaningi, ukuzivocavoca umzimba nokunakekela impilo yakho engokwengqondo nengokomoya konke kunendima ebalulekile ekwakheni uhambo lwakho oluya empilweni engcono.