Na'urar Lissafin Kitsen Jiki
Ƙididdige kashi na kitsen jikinka da rukuninka na lafiya
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin Kitsen Jiki
Kashi na kitsen jiki shi ne yankin nauyin jikinka da yake kitse. Mafi kyawun nuni na lafiya da ƙarfin jiki ne fiye da nauyi ko BMI kawai. Hanyar awon kewaye ta Sojan Ruwa na Amurka tana da daidaito cikin ~3–4% idan an ɗauki awo daidai; hanyar BMI ƙididdiga ce mara tsanci idan ba ka da awon tef.
Yadda za ka fahimci sakamakonka
Sakamakon shi ne kason kitsen jiki tare da alamar rukuni: kitse na muhimmanci, ɗan wasa, lafiyayye, matsakaici ko mai yawa. Ga maza, kusan 6–13% matakin ɗan wasa ne, 14–17% lafiyayye, 18–24% matsakaici, 25%+ kuma mai yawa; ga mata iyakokin sun fi girma — 14–20% ɗan wasa, 21–24% lafiyayye, 25–31% matsakaici, 32%+ mai yawa — domin jikin mace bisa ɗabi'a yana riƙe kitse na muhimmanci fiye. Kamar kowane ma'aunin jiki, yanayin canji na makonni ya fi lamba ɗaya muhimmanci; ka auna koyaushe cikin yanayi iri ɗaya.
Yadda ake amfani da wannan na'urar lissafin kitsen jiki
Zaɓi ɗaya daga cikin hanyoyi biyu: hanyar ma'aunin tef ta Sojojin Ruwa na Amurka (U.S. Navy, ta asali) ko ƙiyasi mai sauri bisa BMI. A hanyar Navy, zaɓi jinsi sannan ka shigar da tsayi, kewayen kugu da na wuya — mata kuma su ƙara kewayen duwawu. Hanyar BMI tana buƙatar shekaru, tsayi da nauyi kawai. Kana iya sauyawa kowane lokaci tsakanin awoyin metric (cm·kg) da imperial (inci·lbs), kuma sakamako yana fitowa nan take ba tare da rajista ba.
Ka'idar lissafi da kimiyyar da ke bayanta
Lissafin asali shi ne hanyar auna kewaye ta U.S. Navy, wadda Hodgdon da Beckett suka ƙirƙira a Naval Health Research Center a 1984. Tana ƙiyasta yawan jiki daga logarithm na kewayen kugu, wuya (da duwawu) tare da tsayi, kuma yawanci tana kusa da hanyoyin dakin gwaje-gwaje kamar auna a ƙarƙashin ruwa cikin kusan 3–4%. Hanyar BMI ta madadin tana amfani da ka'idar Deurenberg (1.2 × BMI + 0.23 × shekaru − 10.8 × jinsi − 5.4) — ƙiyasi na matakin al'umma idan ba ka da tef ɗin aunawa.
Iyakoki da shawarwari masu amfani
Dabarar aunawa tana da muhimmanci: ka auna a kan fata kai tsaye, ka riƙe tef ɗin a kwance, ya manne amma ba a matse ba, kuma ka auna koyaushe a lokaci ɗaya na rana. Ka'idojin kewaye na iya kuskure ga jiki mai tsoka sosai ko sirara sosai, kuma ƙiyasin BMI matsakaicin ƙima ne kawai. Don cikakken hoto, haɗa wannan kayan aiki da na'urorin lissafinmu na BMI, TDEE da macro, ka hango canje-canje da simulator na nauyi — sannan ka rubuta abincinka a manhajar CaloNote don mayar da lambobi zuwa ci gaba.
Tambayoyin da Ake Yawan Yi
- Wane kashi na kitse a jiki ne mai lafiya?
- Kusan 10–20% ga maza da 18–28% ga mata ana ɗauka mai dacewa zuwa mai lafiya. Mahimmin kitse kusan 3–5% ne (maza) da 10–13% (mata).
- Shin hanyar Navy ko hanyar BMI ce ta fi daidai?
- Hanyar tef ta U.S. Navy ta fi daidai (±3–4%) idan an auna daidai. Hanyar BMI ƙaƙƙarfan ƙiyasi ne idan ba ka da tef na auni.
- Yaya zan rage kitsen jiki?
- Ka ci gaba da matsakaicin raguwar adadin kuzari, ka ci isasshen furotin, kuma ka haɗa motsa jiki na ƙarfi da na zuciya don rasa kitse yayin kiyaye tsoka.