Bala iphesenti lamafutha omzimba wakho usebenzisa indlela ye-US Navy. Faka izilinganiso zentamo, ukhalo, nenyonga ukuze uthole imiphumela enembile. Kufaka phakathi izigaba zamafutha omzimba abesilisa nabesifazane.
16.9%
Amaphesenti Amafutha Omzimba
Ukufaneleka
Isigaba
Kubuyekezwe kokugcina:
Amafutha Omzimba
Iphesenti lamafutha omzimba yi-ratio yamakhowe amafutha kuyo yonke isisindo somzimba. Ngokungafani ne-BMI, inikeza isithombe sangempela sokwakhiwa komzimba — ungaba ne-BMI evamile kodwa amafutha omzimba aphakeme (aziwa nge-"skinny fat"), noma i-BMI ephakeme ngenxa yezihlunu. Ukuqonda iphesenti lakho lamafutha omzimba kukosiza usethe izihloso eziyiqiniso ze-fitness futhi uqaphele inqubekela ngempela.
Izinhlobo eziphilile zingama-6–24% kwabesilisa nangama-14–31% kwabesifazane. Amafutha omzimba aphansi kakhulu (ngaphansi kuka-5% kwabesilisa, nangama-12% kwabesifazane) ayingozi empilweni. Amafutha omzimba aphakeme wenyusa ingozi yoswekeli wohlobo luka-2, izifo zenhliziyo, negazi eliphakeme.
Indlela ye-US Navy
Lesi sibali sisebenzisa indlela ye-US Navy, eyakhiwa ukuhlola ukwakhiwa komzimba kwabasebenzi basemkhosini. Indlela isebenzisa ukuwinkelwa komzimba ngezilinganiso zobukhulu kanye nobude efomuleni ye-logarithmic enikezana nokunemba okwamukelekayo nge-clinically ngaphandle kwezinsiza ezibizayo.
Kwabesilisa: BF% = 495 / (1.0324 − 0.19077 × log10(ukhalo − intamo) + 0.15456 × log10(ubude)) − 450
Kwabesifazane: BF% = 495 / (1.29579 − 0.35004 × log10(ukhalo + izidunu − intamo) + 0.22100 × log10(ubude)) − 450
Ukunemba ngokuvamile kuphakathi kwa-3–4% uma izilinganiso zithathwa ngendlela efanele. Linganisa ekuseni, ngaphambi kokudla.
Ukuwinkelwa
Intamo: Linganisa ngaphansi kwe-larynx, ngothelo oluncane ngaphansi. Ungagobe izihlunu zentamo zakho.
Ukhalo (abesilisa): Esizingeni senhlopo, ngesikhathi sokuphefumula okuvamile — ungashonisi isisu sakho.
Ukhalo (abesifazane): Endaweni encane kakhulu yokhalo.
Izidunu (abesifazane): Endaweni ebanzi kakhulu kwezidunu nezinqe.
Izigaba
Amafutha abalulekile (Abesilisa: <6%, Abesifazane: <14%)
Inani elincane elidingekayo empilweni. Iphansi ngokuyingozi.
Athletic (Abesilisa: 6–13%, Abesifazane: 14–20%)
Okujwayelekile kubasubathi kanye nabantu abanokuqeqeshwa okujulile.
Ukufaneleka (Abesilisa: 14–17%, Abesifazane: 21–24%)
Isimo esihle somzimba, ukuchazwa kwemisipha ebonakalayo.
Isilinganiso (Abesilisa: 18–24%, Abesifazane: 25–31%)
Ibanga elinempilo kubantu abadala abamaphakathi.
Ukukhuluphala (Abesilisa: >25%, Abesifazane: >32%)
Ingozi yezempilo ephakeme. Cabangela ukubonisana nomhlinzeki wezempilo.
Izindlela zokulinganisa
I-Skinfold caliper, i-DEXA scan, kanye ne-bioelectrical impedance ngayinye inamazinga okunemba ahlukene. Sebenzisa indlela efanayo njalo.
Indlela ye-US Navy ilinganisela amaphesenti amafutha omzimba kusetshenziswa izilinganiso zesiyingi somzimba (intamo, ukhalo, nezinqulu zabesifazane) kanye nobude. Isebenzisa ifomula ye-logarithmic eyenzelwe ukuhlolwa kokufaneleka kwezempi futhi inembile ibe phakathi kuka-3–4% uma izilinganiso zithathwa ngendlela efanele.
Izigaba ezinempilo ziyahlukahluka ngobulili: amadoda 6–24%, abesifazane 14–31%. Abasubathi ngokuvamile bawela ku-6–13% (abesilisa) noma 14–20% (abesifazane). Amafutha abalulekile - ubuncane obudingekayo empilweni - angaphansi kuka-5% kwabesilisa no-12% kwabesifazane.
Amadoda: kala ezingeni lenkaba ngesikhathi sokuphefumula okuvamile. Abesifazane: kala endaweni ewumngcingo kakhulu okhalweni. Ungamunyi esiswini sakho. Thatha isilinganiso ekuseni ukuze uthole ukuvumelana.
I-BMI isebenzisa ubude nesisindo kuphela, ngakho ayikwazi ukuhlukanisa phakathi kwamafutha nemisipha. Iphesenti lamafutha omzimba lilinganisa ngokuqondile ingxenye yamafutha emzimbeni wakho, okwenza kube inkomba enembe kakhudlwana yezingozi zezempilo kanye nezinga lokufaneleka.
Inhlanganisela yokushoda kwekhalori (ukudla ngaphansi kwe-TDEE yakho), ukuqeqeshwa kwamandla ukuze ulondoloze isisindo somzimba, nokuzivocavoca kwenhliziyo kuphumelela kakhulu. Ukulahlekelwa amafutha omzimba angu-0.5-1% ngenyanga kuyizinga elingokoqobo neliqhubekayo.