Imilinganiselo yokwakheka komzimba wakho, okanye amanqanaba amafutha omzimba, ikunika umfanekiso opheleleyo wobunzima bomzimba wakho obunempilo kunokusebenzisa isikali. Amanqatha amaninzi omzimba, nokuba kubunzima obuqhelekileyo bomfazi oneminyaka engama-50 ubudala, unokukubeka emngciphekweni wezifo eziqhelekileyo kubantu abatyebileyo okanye abatyebileyo, njengesifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Nangona kunjalo, eyona nto iphezulu malunga namanqatha omzimba yinto ethile. Umfazi oneminyaka engama-50 ubudala ofuna impilo entle uya kufuna inqanaba elahlukileyo lamafutha emzimbeni kunomfazi oneminyaka engama-50 ubudala okhuphisanayo kwimidlalo yemidlalo, njengokubaleka imidyarho okanye iitriathlons. Ukuguga kudlala indima kwipesenti yamafutha omzimba; ngokubanzi, uya kuba namafutha ngaphezu umfazi 30 iminyaka junior yakho.
Yintoni amafutha omzimba?
Amafutha omzimba alinganisa umlinganiselo wakho weethishu ezinamafutha kubunzima obubhityileyo, obubandakanya amathambo, izihlunu, amalungu kunye nezicubu ezixhumeneyo. Abasetyhini basoloko benomlinganiselo omkhulu wamafutha kunamadoda ukuxhasa ukubeleka. Oku kuyinyani naxa usondela kwi ukuyeka ukuya exesheni.
Ukugcinwa kwamanqatha kwabasetyhini okunene kuyanda ngokukhula, ngakumbi kunamadoda. Uya kuqaphela kwakhona ukuba apho ugcina khona utshintsho lwamafutha. Kwiminyaka emincinci, sifumana ngakumbi kwi isinqe kunye namathanga. Ekufikeni kokuyeka ukuya exesheni, amanqatha athanda ukutshintshela umzimba ophezulu kunye nesisu. Ubunzima bakho bubonke kwisikali abunakutshintsha, kodwa isisu sakho sinokukhula ngakumbi. Imilinganiselo yamafutha omzimba ayisoloko ikuxelela ukuba uwagcina phi amanqatha, ikunika nje umbono orhabaxa wokuba ugcina malini na.
Umzimba onempilo ngulowo unomlinganiselo ophantsi wamafutha omzimba, kwaye unokulinganisa eli xabiso kunye nobunzima bomzimba wonke. Nangona njengomgaqo jikelele, ipesenti yamafutha aphantsi idla ngokuba ngcono, ukuba namanqanaba amafutha aphantsi kakhulu kunokuba yingozi. Ke ngoko, nangona amanqatha engalunganga kwinkqubo yethu, inani elifanelekileyo alikho i-0%. Nabadlali be-6-13%, kwaye nantoni na engaphantsi kwe-2-5% inokuchaphazela kakubi ukusebenza.
Ukwaluphala kuchaphazela njani amanqanaba amafutha?
Rhoqo kwiminyaka eli-10 edlulayo emva kweminyaka engama-20, yinto eqhelekileyo ngokwendalo ufumana phakathi kwe-1 kunye ne-3 ekhulwini lamafutha.
Kumfazi, ipesenti ye amafutha omzimba esempilweni 14 ukuba 30 ekhulwini. Ukuba udlula amanqanaba, uzibeka esichengeni somngcipheko omkhulu wezempilo. Ibhinqa elineminyaka engama-50 ubudala lisenokuba phakathi kwe-14 nama-20 ekhulwini lamafutha; ibhinqa elisempilweni elineminyaka engama-50 ubudala lindanda kuluhlu lwama-21 ukusa kuma-24 ekhulwini; kwaye abafazi abaqhelekileyo bakuluhlu lwama-25 ukuya kuma-31 ekhulwini.
Abasetyhini abaneminyaka engama-50 nangaphezulu abanamanqatha angaphantsi kwama-28 ekhulwini bawela kudidi oluphantsi lwamafutha omzimba. Ukuba namafutha amancinci kakhulu kunokuchaphazela ukusebenza kwemisipha kunye nezinye iinkqubo zomzimba. Abo bakwi-27 ukuya kuma-31 ekhulwini bangaphakathi kuluhlu olusempilweni lwamafutha omzimba, kwaye kwanama-31 ukuya kuma-34 ekhulwini anokugqalwa njengepesenti eyamkelekileyo.
Kunoko, abasetyhini abadlula ama-34 kunye nama-38 ekhulwini amafutha omzimba bajongwa njengobunzima. Njengoko abafazi behamba kwi-menopause, kuchaphazela ubunzima kunye nokulahlekelwa, okwenza kube nzima ukuhlala ngaphantsi kwe-37 yepesenti yomgca wokubeka.
Ipesenti efanelekileyo yamafutha omzimba kubasetyhini abangaphezu kweminyaka engama-50 ngama-23-33%. Nangona kunjalo, kukho izizathu ezininzi zokuba kutheni le pesenti ifanelekileyo itshintsha ngokuhamba kwexesha. Sinokucinga ukuba sigqibile ukukhula emva kokuba sineminyaka engama-20 ubudala, kodwa imizimba yethu ayizange izole. Kwiminyaka elishumi nganye edlulayo emva kweminyaka engama-20, ufumana i-1-3% yamafutha, kodwa silahlekelwa malunga ne-2% yamathambo ngeli xesha.
Oku kuthetha ukuba xa sineminyaka engama-50, siya kuba nepesenti ephezulu yamafutha emzimbeni kunokuba sasinjalo kwiminyaka yethu yama-20. ngokubanzi sinokulindela ipesenti yamafutha aphezulu kunaxa sasisebatsha.
Umlinganiselo wamafutha omzimba
Eyona ndlela ilula yokulinganisa amafutha omzimba kukusebenzisa a umlinganiselo wamafutha omzimba. Xa ufika kuyo, ithumela umsinga wombane ngomzimba wakho ukuqikelela ipesenti yakho yamanqatha kunye nobunzima. Iijimu ezininzi nazo zineenguqulelo eziphathwayo zobu buchwepheshe. Nangona kunjalo, iziphumo zinokuba yi-iffy njengoko zixhomekeke kakhulu kumanqanaba akho e-hydration.
Ingcali yokomelela nayo inako ukulinganisa amanqatha omzimba ngeecalipers kwiindawo ezahlukeneyo emzimbeni wakho, njenge-triceps, ithanga eliphezulu, kunye nesinqe. Le ndlela ichaneke ngakumbi kodwa ikwaphantsi kweempazamo.
Umgangatho wegolide wohlalutyo lwamafutha omzimba ubandakanya umlinganiselo wamanzi angaphantsi kwamanzi kunye namandla amabini eX-reyi absorptiometry, esebenzisa ubuchwepheshe beX-reyi Zombini zifumaneka kuphela kwimeko yeklinikhi kwaye ziza ngexabiso eliphezulu.
Ipesenti ephezulu yeeNgozi
Ukuba nepesenti yamanqatha omzimba angenampilo kuhlala kuyingozi, kodwa kuye kwaba njalo kwiminyaka yakutshanje kwaye kuyingozi kakhulu kumadoda. Ukongeza, oku kufuneka songeze ukuba kwiminyaka edlulileyo kubiza ngaphezulu ukuncipha, kuba izinga lethu lomsebenzi liphantsi kakhulu kwaye sidla ngaphezulu.
Umzimba uchaphazeleka kuluhlu olubanzi lweengxaki ngelo xesha ngenxa yepesenti ephezulu yamafutha omzimba, kubandakanywa nezifo ezahlukahlukeneyo ezingapheliyo, isifo senhliziyo kunye nesifo seswekile. Ngokukodwa, isifo sentliziyo sibulala kakhulu, sibulala abantu abaninzi kunaso nasiphi na esinye isifo. Esi sifo sihlala sikhula ngokugcina ukutya okungalunganga iminyaka emininzi kunye nokutya amafutha angenampilo.
Indlela yokutshintsha ipesenti yezicubu ze-adipose?
Unokujolisa ngokukhuselekileyo ukulahlekelwa malunga neepesenti ze-1 zamafutha omzimba ngenyanga. Ulahlekelwa ngamafutha omzimba njengoko ulahlekelwa ngumzimba wenza intsilelo yekhalori phakathi kwezinto ozisebenzisayo kunye nento oyitshisayo. A Intsilelo ye-250 ukuya kwi-500 calories ngosuku iya kuvelisa malunga neponti yelahleko ngeveki. Gcina izinga lakho lelahleko liphakathi xa ugxile kumafutha omzimba kuphela. Ukunciphisa umzimba ngokukhawuleza kuya kukhuthaza umzimba wakho ukuba ulahlekelwe ubunzima bemisipha kunye namafutha.
El uqeqesho lokomelela ubuncinane kabini ngeveki ikhuthaza ukulahleka kwamafutha kubantu banoma yimuphi ubudala, kodwa kubaluleke kakhulu njengoko ukhula. Uphononongo lwe-2010 olupapashwe kwi-Medicine kunye neSayensi kwiMidlalo kunye nokuSebenza lunqume ukuba uqeqesho lwamandla rhoqo luncede abafazi be-postmenopausal bagweme ukufumana ubunzima kunye noshintsho olubi kwimizimba yabo. Uqeqesho lwamandla nalo inceda ukuphelisa ilahleko yendalo ye-muscle mass eyenzeka ngokuguga. Cwangcisa ukusebenza onke amaqela akho amakhulu emisipha (i-hips, imilenze, isifuba, umva, iingalo, amagxa kunye ne-abs) ubuncinane ubuncinane besibhozo ukuya kwi-12 ukuphindaphinda komsebenzi othile. Qala ukusebenzisa ubunzima bomzimba wakho, kwaye xa iseti ye-12 reps inokwenzeka, yongeza ubunzima obongezelelweyo kunye neeseti.
Xa ucwangcisa ukutya kwakho, qiniseka ukuba uyabandakanya iprotheyini eyaneleyo evela kwimithombo ebhityileyonjengentlanzi, inkukhu engenalusu, amaqanda, inyama ebhityileyo, kunye nomgubo weprotein yewhey, ukuba kuyimfuneko. Hamba malunga ne-20 grams kwiiseshoni ezine. Uyakuyidinga le proteni ukwandisa iinzame zakho zokuqeqesha amandla kunye nokugcina ubunzima bemisipha ebhityileyo njengoko unciphisa ipesenti yamafutha omzimba wakho.