Kididdige yawan kitsen jikin ku ta amfani da hanyar Sojojin ruwan Amurka. Shigar da wuyanka, kugu, da ma'aunin hip don ingantacciyar sakamako. Ya ƙunshi nau'ikan kitsen jiki na maza da mata.
16.9%
Kashi Na Kitsen Jiki
Fitsari
Kashi
Kitsen Jiki
Kashi na kitsen jiki shine adadin ƙwayar kitse ga jimlar nauyin jiki. Ba kamar BMI ba, yana ba da ainihin hoton abubuwan da ke cikin jiki — kuna iya samun BMI na al'ada amma kitse mai yawa (da aka sani da "siririn mai kitse"), ko BMI mai girma saboda yawan tsoka. Fahimtar kashi na kitsen jikinku yana taimaka muku wajen saita manufofin motsa jiki na gaske da kuma bin diddigin ci gaba na gaske.
Yawan lafiya sune 6-24% ga maza da 14-31% ga mata. Ƙarancin kitsen jiki sosai (ƙasa da 5% ga maza, 12% ga mata) yana da haɗari ga lafiya. Yawan kitsen jiki yana ƙara haɗarin ciwon sukari na nau'in 2, cututtukan zuciya, da hauhawar jini sosai.
Hanyar Sojojin Ruwa na Amurka
Kalkuletan yana amfani da hanyar Sojojin Ruwa na Amurka, da aka ƙirƙira don tantance abubuwan da ke cikin jikin sojojin. Hanyar tana amfani da ma'aunin girman jiki da tsayi a cikin tsarin lissafi na logarithmic wanda ke ba da daidaito da ake iya karɓuwa a asibiti ba tare da kayan aiki masu tsada ba.
Ga maza: BF% = 495 / (1.0324 − 0.19077 × log10(kugu − wuya) + 0.15456 × log10(tsayi)) − 450
Ga mata: BF% = 495 / (1.29579 − 0.35004 × log10(kugu + kwatangwalo − wuya) + 0.22100 × log10(tsayi)) − 450
Daidaito yawanci yana cikin 3-4% lokacin da aka yi ma'aunin daidai. Yi awo da safe, kafin cin abinci.
Ma'aunawa
Wuya: Yi awo ƙasa da larynx, an ɗan karkata ƙasa. Kada ku ɗanne tsokar wuyanku.
Kugu (maza): A matakin cibiya, lokacin numfashi na al'ada — kada ku jan cikinku.
Kugu (mata): A wurin da kugu ta fi ƙanƙanta.
Kwatangwalo (mata): A wurin da kwatangwalo da gindi suka fi faɗi.
Categories
Kitse mai mahimmanci (Maza: <6%, Mata: <14%)
Mafi ƙarancin adadin da ake buƙata don rayuwa. Mai haɗari ƙasa.
Wasan motsa jiki (Maza: 6-13%, Mata: 14–20%)
Yawanci ga 'yan wasa da mutanen da ke da horo mai zurfi.
Fitsari (Maza: 14-17%, Mata: 21-24%)
Kyakkyawan siffar jiki, ma'anar tsoka mai gani.
Matsakaicin (Maza: 18-24%, Mata: 25–31%)
Kewayo lafiya ga matsakaita manya.
Kiba (Maza:>25%, Mata:>32%)
Haɗarin lafiya mai girma. Yi la'akari da tuntuɓar mai ba da lafiya.
Hanyoyin aunawa
Skinfold calipers, DEXA scan, da bioelectrical impedance kowanne yana da matakan daidaito daban-daban. Yi amfani da wannan hanya akai-akai.
Hanyar sojojin ruwa ta Amurka tana ƙididdige yawan kitsen jiki ta amfani da ma'aunin kewayen jiki (wuyansa, kugu, da hips ga mata) tare da tsayi. Yana amfani da dabarar logarithmic da aka ƙera don kimanta lafiyar soja kuma daidai ne zuwa tsakanin 3-4% lokacin da aka ɗauki ma'auni daidai.
Matsakaicin lafiya sun bambanta da jinsi: maza 6-24%, mata 14-31%. 'Yan wasa yawanci suna faɗuwa a cikin 6-13% (maza) ko 14-20% (mata). Kitse mai mahimmanci - mafi ƙarancin da ake buƙata don rayuwa - yana ƙasa da 5% na maza da 12% na mata.
Maza: auna a matakin cibiya yayin numfashi na yau da kullun. Mata: auna a wurin mafi kunkuntar kugu. Kada ku tsotse cikin ku. Ɗauki ma'auni da safe don daidaito.
BMI yana amfani da tsayi da nauyi kawai, don haka ba zai iya bambanta tsakanin mai da tsoka ba. Kashi na kitse kai tsaye yana auna adadin kitse a cikin jikin ku, yana mai da shi madaidaicin alamar haɗarin lafiya da matakin dacewa.
Haɗuwa da ƙarancin caloric (cin abinci ƙasa da TDEE), horar da ƙarfi don adana ƙwayar tsoka, da motsa jiki na zuciya yana da tasiri. Rasa 0.5-1% kitsen jiki a kowane wata shine ƙimar gaske kuma mai dorewa.