Ma'auni na tsarin jikin ku, ko matakan kitsen jikin ku, yana ba ku cikakken hoto na lafiyar jikin ku fiye da amfani da sikeli. Yawan kitse a jiki, ko da a matsayin mace mai shekara 50, na iya jefa ku cikin hatsarin kamuwa da cututtukan da suka shafi masu kiba ko masu kiba, kamar cututtukan zuciya da nau'in ciwon sukari na 2.
Duk da haka, mafi ganiya dangane da kitsen jiki yana da ɗan zance. Matar mai shekaru 50 da ke son lafiya za ta nemi wani nau'in kitsen jiki daban-daban fiye da mace mai shekaru 50 da ke yin gasa a wasannin motsa jiki, kamar tseren tsere ko triathlon. Tsufa yana taka rawa a cikin yawan kitsen jiki; gabaɗaya, za ku fi mace kiba fiye da shekara 30 ƙaramar ku.
Menene kitsen jiki?
Kitsen jiki yana auna rabon nama mai kitse zuwa kitse, wanda ya ƙunshi ƙasusuwa, tsokoki, gabobin jiki, da nama mai haɗi. Mata koyaushe suna da yawan kitse fiye da maza don tallafawa haihuwa. Wannan gaskiya ne ko da lokacin da kuka kusanci wurin menopause.
Ma'ajiyar kitse na mata a zahiri yana ƙaruwa da shekaru, fiye da na maza. Za ku kuma lura cewa inda kuka adana mai yana canzawa. A cikin ƙananan shekaru, mun sami ƙarin a cikin kwatangwalo da cinya. Bayan isa ga menopause, mai yakan juya zuwa babba jiki da ciki. Jimlar nauyin ku akan sikelin bazai canza ba, amma cikin ku na iya ƙara ɗan ƙara girma. Ma'aunin kitson jiki ba koyaushe yana gaya muku inda kuke adana mai ba, kawai suna ba ku ra'ayi mara kyau na nawa kuke adanawa.
Jiki mai lafiya shine wanda ke da ƙarancin kitsen jiki, kuma zaku iya auna wannan ƙimar tare da jimlar yawan jiki. Ko da yake a matsayin ka'ida ta gaba ɗaya, ƙananan kitsen mai yawanci ya fi kyau, samun matakan kitsen da ba su da yawa na iya zama cutarwa. Sabili da haka, kodayake kitse ba su da kyau ga tsarin mu, adadin da ya dace ba shine 0%. Ko da 'yan wasa suna da 6-13%, kuma duk abin da ke ƙasa da 2-5% zai iya haifar da mummunan tasiri.
Ta yaya tsufa ke shafar matakan mai?
Ga kowane shekaru 10 da suka wuce bayan shekaru 20, yana da yawa a zahiri samun tsakanin 1 da 3 bisa dari mai.
Ga mace, kaso na lafiyayyen kitsen jiki kashi 14 zuwa 30 ne. Idan kun wuce matakan, kuna fallasa kanku ga mummunan haɗarin lafiya. 'Yar wasan mata mai shekaru 50 na iya zama tsakanin 14 da 20 bisa dari mai; mace mai shekaru 50 mai dacewa tana shawagi a cikin kashi 21 zuwa 24 bisa dari; kuma matan talakawa suna cikin kashi 25 zuwa 31 cikin dari.
Mata masu shekaru 50 da haihuwa waɗanda ke da ƙasa da kashi 28 cikin ɗari na kitsen jiki sun faɗi cikin rukunin ƙananan kitse na jiki. Samun kitsen jiki da yawa zai iya shafar aikin tsoka da sauran tsarin jiki. Wadanda ke cikin 27 zuwa 31 bisa dari suna cikin kewayon lafiya don kitsen jiki, har ma da kashi 31 zuwa 34 ana iya la'akari da kaso mai karbuwa.
A maimakon haka, matan da suka wuce kashi 34 da 38 cikin dari na kitse na jiki ana daukar nauyin kiba. Yayin da mata ke wucewa ta lokacin al'ada, yana shafar karuwar nauyi da raguwa, yana sa ya fi wahala zama ƙasa da kashi 37 cikin dari.
Matsakaicin adadin kitsen jiki ga mata sama da shekaru 50 shine 23-33%. Duk da haka, akwai dalilai da yawa da yasa wannan madaidaicin kashi yana canzawa akan lokaci. Muna iya tunanin mun gama girma bayan mun cika shekaru 20, amma jikinmu ba ya samun nutsuwa sosai. Tare da kowace shekara goma da suka wuce bayan 20s, kuna samun 1-3% mai, amma muna kuma rasa kusan kashi 2% na yawan kashi a wannan lokacin.
Wannan yana nufin cewa a lokacin da muke shekaru 50, tabbas za mu sami yawan kitsen jiki fiye da yadda muka yi a cikin shekarunmu na 20. Wannan darajar yana daɗaɗawa ko raguwa bisa ga irin kulawar da muka yi da jikinmu, amma gabaɗaya muna iya tsammanin yawan kitse ya fi lokacin da muke samari.
Auna kitsen jiki
Hanya mafi sauƙi don auna kitsen jiki shine tare da a sikelin kitsen jiki. Lokacin da kuka hau shi, yana aika wutar lantarki ta cikin jikin ku don ƙididdige adadin kitse da kitse. Yawancin wuraren motsa jiki kuma suna da nau'ikan wannan fasaha mai ɗaukar hoto. Koyaya, sakamakon zai iya zama iffy saboda sun dogara sosai akan matakan hydration ɗin ku.
Kwararrun motsa jiki kuma na iya auna kitsen jiki tare da calipers a wurare daban-daban a jikinka, kamar triceps, cinya na sama, da kugu. Wannan hanyar ta fi daidai amma kuma tana da kurakurai.
Ma'aunin gwal na nazarin kitsen jiki ya haɗa da Ma'aunin ruwa na karkashin ruwa da makamashin X-ray absorptiometry, wanda ke amfani da fasahar X-ray. Dukansu suna samuwa ne kawai a cikin yanayin asibiti kuma suna zuwa a kan farashi mai tsada.
Hatsari Mai Girma
Samun yawan kitsen jiki mara kyau koyaushe yana da haɗari, amma ya zama mai yawa a cikin 'yan shekarun nan kuma yana da cutarwa ga maza. Bugu da ƙari, don wannan dole ne mu ƙara cewa a cikin shekaru yana da tsada don rasa nauyi, tun da matakin aikinmu ya fi ƙasa kuma muna ci da yawa.
Jiki yana fuskantar matsaloli iri-iri a wannan shekarun saboda yawan kitsen jiki, gami da cututtuka daban-daban, cututtukan zuciya, da ciwon sukari. Musamman, cututtukan zuciya suna da mutuƙar mutuwa, suna kashe rayuka fiye da kowace cuta. Wannan cuta yawanci tana tasowa ne ta hanyar kiyaye abinci mara kyau na shekaru da yawa da cin kitse mara kyau.
Yadda za a canza yawan adipose tissue?
Kuna iya yin niyya lafiya don asarar kusan kashi 1 cikin ɗari na kitse na jiki kowane wata. Kuna rasa kitsen jiki yayin da kuke rasa nauyi ƙirƙirar ƙarancin kalori tsakanin abin da kuke cinye da abin da kuke ƙonewa. A kasawa daga 250 zuwa 500 adadin kuzari a rana zai samar da kimanin fam guda na asara a mako guda. Rike adadin asarar ku da matsakaicin matsakaici lokacin da kuka mai da hankali kan kitsen jiki kawai. Rage nauyi da sauri zai ƙarfafa jikin ku don rasa ƙwayar tsoka da mai.
El ƙarfin horo aƙalla sau biyu a mako yana haɓaka asarar mai a cikin mutane na kowane zamani, amma yana da mahimmanci musamman yayin da kuka tsufa. Wani bincike na 2010 da aka buga a Medicine da Kimiyya a Wasanni da Motsa jiki ya ƙaddara cewa horo na yau da kullum ya taimaka wa matan da ba su da aure su guje wa nauyin nauyi da kuma canje-canje mara kyau a cikin abubuwan jikinsu. Har ila yau horon ƙarfi yana taimakawa rage asarar yanayin ƙwayar tsoka da ke faruwa tare da shekaru. Yi shirin yin aiki da duk manyan ƙungiyoyin tsoka (kwatangwalo, ƙafafu, ƙirji, baya, hannaye, kafadu, da abs) tare da aƙalla saiti ɗaya na maimaita takwas zuwa 12 na takamaiman motsa jiki. Fara amfani da nauyin jikin ku kawai, kuma lokacin da saitin maimaitawa 12 ya zama mai yiwuwa, ƙara ƙarin nauyi da saiti.
Lokacin shirya abincinku, tabbatar kun haɗa da isassun furotin daga tushen tushekamar kifi, kaza maras fata, qwai, nama maras nauyi, da furotin na whey, idan an buƙata. Je zuwa kimanin gram 20 a kowane zaman guda hudu. Kuna buƙatar wannan sunadaran don haɓaka ƙoƙarin horar da ƙarfin ku da kiyaye yawan ƙwayar tsoka yayin da kuke rage yawan kitsen jikin ku.