Izilinganiso zokwakheka komzimba wakho, noma amazinga wamafutha omzimba, akunikeza isithombe esiphelele sesisindo somzimba wakho onempilo kunokusebenzisa isikali. Amafutha amaningi emzimbeni, ngisho nesisindo esivamile sowesifazane oneminyaka engu-50 ubudala, angakubeka engozini yezifo ezivamile kubantu abakhuluphele noma abakhuluphele, njengesifo senhliziyo kanye nesifo sikashukela sohlobo lwe-2.
Kodwa-ke, okungcono kakhulu mayelana namafutha omzimba ngandlela thize. Owesifazane oneminyaka engu-50 ofuna impilo enhle uzofuna izinga elihlukile lamafutha omzimba kunowesifazane oneminyaka engu-50 ubudala oqhudelana nemicimbi yezemidlalo, njengokugijima imijaho noma ama-triathlons. Ukuguga kudlala indima emaphesentini amafutha omzimba; ngokuvamile, uyoba fat kuka owesifazane iminyaka 30 junior yakho.
Ayini amafutha omzimba?
Amafutha omzimba akala isilinganiso sakho sezicubu ezinamafutha nesisindo esithambile, esihlanganisa amathambo, imisipha, izitho zomzimba, nezicubu ezixhumeneyo. Abesifazane bahlale benamafutha amaningi kunamadoda okusekela ukubeletha. Lokhu kuyiqiniso ngisho nalapho usondela ukuya esikhathini.
Ukugcinwa kwamafutha kwabesifazane empeleni kuyanda ngokuya ngeminyaka, kakhulu kunokwabesilisa. Uzoqaphela futhi ukuthi lapho ugcina khona izinguquko zamafutha. Eminyakeni encane, sithola okuningi ku- amahips namathanga. Lapho efika esikhathini sokunqamuka kokuya esikhathini, amafutha athambekele ekushintsheni umzimba ongenhla nesisu. Isisindo sakho esiphelele esikalini singase singashintshi, kodwa isisu sakho singakhula kancane. Izilinganiso zamafutha omzimba azikutsheli ngaso sonke isikhathi ukuthi uwagcina kuphi amafutha, zikunikeza umbono ongemuhle wokuthi ugcina malini.
Umzimba onempilo yilowo onengxenye ephansi yamafutha omzimba, futhi ungakwazi ukukala leli nani ngesisindo somzimba esiphelele. Nakuba njengomthetho ovamile, amaphesenti aphansi amafutha ngokuvamile angcono, ukuba namazinga amafutha aphansi kakhulu kungaba yingozi. Ngakho-ke, nakuba amafutha engalungile ohlelweni lwethu, inani elifanele aliwona u-0%. Ngisho nabasubathi banama-6-13%, futhi noma yini engaphansi kuka-2-5% ingaba nomthelela omubi ekusebenzeni.
Ukuguga kuwathinta kanjani amazinga amafutha?
Njalo eminyakeni eyishumi edlule ngemva kweminyaka engu-10, kuyinto evamile ngokwemvelo zuza phakathi kwamaphesenti angu-1 no-3 amafutha.
Kowesifazane, iphesenti amafutha omzimba anempilo angamaphesenti angu-14 kuya kwangu-30. Uma weqa amazinga, uzibeka engozini enkulu yezempilo. Umsubathi wesifazane oneminyaka engu-50 ubudala angase abe namafutha aphakathi kwamaphesenti angu-14 nangu-20; owesifazane oneminyaka engu-50 ubudala olinganiselayo undiza ebangeni elingamaphesenti angu-21 kuya kwangu-24; kanti abesifazane abajwayelekile basebangeni elingamaphesenti angama-25 kuye kwangama-31.
Abesifazane abaneminyaka yobudala engama-50 nangaphezulu abanamafutha omzimba angaphansi kwamaphesenti angama-28 bawela esigabeni samafutha omzimba aphansi. Ukuba namafutha amancane kakhulu kungaphazamisa ukusebenza kwemisipha nezinye izinhlelo zomzimba. Labo abangamaphesenti angu-27 kuya kwangu-31 bangaphakathi kwebanga elinempilo lamafutha omzimba, futhi ngisho namaphesenti angu-31 kuya kwangu-34 angabhekwa njengamaphesenti amukelekayo.
Kunalokho, abesifazane abeqa amafutha omzimba amaphesenti angu-34 namaphesenti angu-38 babhekwa njengabakhuluphele ngokweqile. Njengoba abesifazane bedlula ekunqamukeni kokuya esikhathini, kuthinta ukukhuluphala nokuncipha, okwenza kube nzima kakhulu ukuhlala ngaphansi komugqa wezinga wamaphesenti angama-37.
Amaphesenti afanelekile wamafutha omzimba kwabesifazane abangaphezu kweminyaka engama-50 angama-23-33%. Nokho, kunezizathu eziningi zokuthi kungani leli phesenti elihle lishintsha ngokuhamba kwesikhathi. Singase sicabange ukuthi sesiqedile ukukhula ngemva kweminyaka engu-20, kodwa imizimba yethu ayilokothi izole. Ngokuhamba kweminyaka eyishumi ngemva kweminyaka engu-20, uthola amafutha angu-1-3%, kodwa futhi silahlekelwa cishe u-2% wamathambo phakathi nalesi sikhathi.
Lokhu kusho ukuthi lapho sesineminyaka engu-50, cishe sizoba namaphesenti amaningi kakhulu amafutha emzimbeni kunalawo esasinawo ngeminyaka yethu yama-20. Leli nani livame ukukhuphuka noma linciphe ngokuya ngokuthi kungakanani ukunakekelwa esikuthathe ngemizimba yethu, kodwa ngokuvamile singalindela ukuthi iphesenti lamafutha liphakeme kunangesikhathi sisebasha.
Isilinganiso samafutha omzimba
Indlela elula yokukala amafutha omzimba ukusebenzisa a isikali samafutha omzimba. Uma ufika kuyo, ithumela amandla kagesi emzimbeni wakho ukuze alinganisele iphesenti lakho lamafutha kanye nesisindo esincane. Amajimu amaningi nawo anezinguqulo eziphathwayo zalobu buchwepheshe. Kodwa-ke, imiphumela ingaba i-iffy njengoba incike kakhulu emazingeni akho e-hydration.
Uchwepheshe wokufaneleka futhi angakwazi ukukala amafutha omzimba ngama-calipers ezindaweni ezihlukahlukene emzimbeni wakho, njenge-triceps, ithanga eliphezulu, nokhalo. Le ndlela inembe kakhulu kodwa futhi ingaphansi kwamaphutha.
Izinga legolide lokuhlaziya amafutha omzimba lihlanganisa Isisindo esingaphansi kwamanzi kanye namandla amabili we-X-ray absorptiometry, esebenzisa ubuchwepheshe be-X-ray. Kokubili kutholakala kuphela esimweni somtholampilo futhi kuza ngentengo ephezulu kakhulu.
Amaphesenti aphezulu Izingozi
Ukuba nephesenti lamafutha angenampilo emzimbeni kuhlale kuyingozi, kodwa sekuye kwaba njalo eminyakeni yamuva futhi kuyingozi kakhulu emadodeni. Ngaphezu kwalokho, kulokhu kufanele sengeze ukuthi phakathi neminyaka kubiza kakhulu ukunciphisa umzimba, njengoba izinga lethu lomsebenzi liphansi kakhulu futhi sidla kakhulu.
Umzimba ungenwa yizinkinga eziningi kuleyo minyaka ngenxa yezinga eliphezulu lamafutha omzimba, okuhlanganisa izifo ezihlukahlukene ezingelapheki, isifo senhliziyo nesifo sikashukela. Ikakhulukazi, isifo senhliziyo sibulala kakhulu, sibulala abantu abaningi kunanoma yisiphi esinye isifo. Lesi sifo ngokuvamile siqala ngokugcina ukudla okungenamsoco iminyaka eminingana kanye nokudla amafutha angenampilo.
Ungashintsha kanjani iphesenti lezicubu ze-adipose?
Ungahlose ngokuphephile ukulahlekelwa cishe ngamaphesenti angu-1 amafutha omzimba ngenyanga. Ulahlekelwa amafutha omzimba njengoba ulahlekelwa isisindo udala ukushoda kwekhalori phakathi kwalokho okudlayo nalokho okushisayo. A ukushoda kwama-calories angama-250 kuye kwayi-500 ngosuku izokhiqiza cishe ikhilogremu yokulahlekelwa ngesonto. Gcina izinga lakho lokulahlekelwa lilinganiselwe uma ugxila emafutheni omzimba kuphela. Ukulahlekelwa isisindo ngokushesha kakhulu kuzokhuthaza umzimba wakho ukuba ulahlekelwe isisindo semisipha namafutha.
El ukuqeqeshwa kwamandla okungenani kabili ngeviki ikhuthaza ukulahlekelwa kwamafutha kubantu banoma iyiphi iminyaka, kodwa kubaluleke kakhulu njengoba ukhula. Ucwaningo lwango-2010 olwanyatheliswa kwethi Medicine and Science in Sports and Exercise lunqume ukuthi ukuqeqeshwa kwamandla okuvamile kwasiza abesifazane base-postmenopausal ukugwema ukukhuluphala kanye nezinguquko ezingezinhle ekwakhekeni kwemizimba yabo. Ukuqeqeshwa kwamandla nakho kusiza ukususa ukulahlekelwa kwemvelo kwesisindo semisipha okwenzeka ngokukhula. Hlela ukusebenza wonke amaqembu akho amakhulu emisipha (izinqulu, imilenze, isifuba, iqolo, izingalo, amahlombe kanye ne-abs) okungenani isethi eyodwa yokuphindaphinda okuyisishiyagalombili kuya kwezingu-12 kokuzivocavoca okuthile. Qala ukusebenzisa isisindo somzimba wakho kuphela, futhi lapho isethi yokuphindaphinda okungu-12 kungenzeka, engeza isisindo esengeziwe namasethi.
Lapho uhlela ukudla kwakho, qiniseka ukuthi uyakufaka amaprotheni anele avela emithonjeni engenawo amandlanjengenhlanzi, inkukhu engenasikhumba, amaqanda, inyama engenamafutha, ne-whey protein powder, uma kudingeka. Thatha cishe amagremu angama-20 esimisweni ngasinye kwezine. Uzodinga le phrotheni ukuze ukhulise imizamo yakho yokuqeqesha amandla futhi ulondoloze isisindo somzimba esithambile njengoba wehlisa amaphesenti amafutha omzimba wakho.