Isibali Sofutha Bomzimba

Linganisela iphesenti yofutha emzimbeni wakho nesigaba sokuqina komzimba

CaloNoteThatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.

Isibali Sofutha Bomzimba

Iphesenti yofutha bomzimba yingxenye yesisindo somzimba wakho oyifutha. Iyinkomba engcono yempilo nokuqina komzimba kunesisindo noma i-BMI yodwa. Indlela yejika yeMpi Yamanzi yase-US inembe ngaphakathi kwe-~3–4% lapho izilinganiso zithathwa ngendlela efanele; indlela ye-BMI yisilinganiso esingafanele lapho ungenayo ithephu yokulinganisa.

Indlela yokufunda umphumela wakho

Umphumela uyiphesenti lamafutha omzimba kanye nelebula yesigaba: amafutha abalulekile, umsubathi, ukuzivocavoca, okujwayelekile noma okuphezulu. Kwabesilisa, cishe u-6–13% yizinga lomsubathi, u-14–17% ukuzivocavoca, u-18–24% okujwayelekile, no-25%+ okuphezulu; kwabesifazane amabanga aphakeme — u-14–20% umsubathi, u-21–24% ukuzivocavoca, u-25–31% okujwayelekile, u-32%+ okuphezulu — ngoba umzimba wowesifazane ngokwemvelo ugcina amafutha abalulekile amaningi. Njenganoma yisiphi isilinganiso somzimba, ukuthambekela kwamasonto kubaluleke kakhulu kunokulinganisa okukodwa; linganisa njalo ngaphansi kwezimo ezifanayo.

Indlela yokusebenzisa le khalkhuletha yamafutha omzimba

Khetha enye yezindlela ezimbili: indlela yethephu yokulinganisa ye-U.S. Navy (okuzenzakalelayo) noma isilinganiso esisheshayo esisekelwe ku-BMI. Ngendlela ye-Navy, khetha ubulili bakho bese ufaka ubude, umzila wokhalo nowentamo — abesifazane bengeza nomzila wenqulu. Ngendlela ye-BMI kudingeka kuphela iminyaka, ubude nesisindo. Ungashintsha noma nini phakathi kwamayunithi e-metric (cm·kg) ne-imperial (amayintshi·lbs), futhi umphumela uvela ngokushesha ngaphandle kokubhalisa.

Ifomula nesayensi engemuva kwayo

Isibalo esizenzakalelayo siyindlela yemizila ye-U.S. Navy, eyasungulwa ngo-1984 nguHodgdon noBeckett e-Naval Health Research Center. Ilinganisela ukuminyana komzimba kusuka kuma-logarithm emizila yokhalo, intamo (nenqulu) kanye nobude, futhi ngokuvamile ihluka nge-3–4% nje ezindleleni zaselabhorethri njengokulinganisa ngaphansi kwamanzi. Indlela ye-BMI enye isebenzisa isibalo sika-Deurenberg (1.2 × BMI + 0.23 × iminyaka − 10.8 × ubulili − 5.4) — isilinganiso sezinga labantu uma ungenayo ithephu.

Imikhawulo namathiphu asebenzayo

Indlela yokulinganisa ibalulekile: linganisa esikhumbeni esingenalutho, gcina ithephu iqondile futhi inamathele kodwa ingaqinile, futhi ulinganise njalo ngesikhathi esifanayo sosuku. Amafomula emizila angaphambuka emizimbeni enemisipha eminingi kakhulu noma ezacile kakhulu, futhi isilinganiso esisekelwe ku-BMI siyisilinganiso esilinganiselwe nje. Ukuze uthole isithombe esiphelele, hlanganisa leli thuluzi nezikhalkhuletha zethu ze-BMI, TDEE nama-macro, bikezela ushintsho ngesifanisi sesisindo — futhi ubhale ukudla kwakho ku-app ye-CaloNote ukuze izinombolo zibe intuthuko.

Imibuzo Evame Ukubuzwa

Liyini iphesenti lamafutha omzimba elinempilo?
Cishe u-10–20% kwabesilisa no-18–28% kwabesifazane kuthathwa njengempilo enhle. Amafutha abalulekile angaba ngu-3–5% (abesilisa) no-10–13% (abesifazane).
Indlela ye-Navy noma ye-BMI enembe kakhulu?
Indlela ye-U.S. Navy yetheyiphu inembe kakhulu (±3–4%) uma ikalwa ngendlela efanele. Indlela ye-BMI yisilinganiso esimaholo uma ungenayo itheyiphu.
Ngingawanciphisa kanjani amafutha omzimba?
Gcina ukuntula kwamakhalori okumaphakathi, dla amaprotheni anele, futhi uhlanganise ukuqeqeshwa kwamandla ne-cardio ukuze ulahlekelwe amafutha kodwa ulondoloze imisipha.

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