Isibali Sofutha Bomzimba
Linganisela iphesenti yofutha emzimbeni wakho nesigaba sokuqina komzimba
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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 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.
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.
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
- What is a healthy body-fat percentage?
- Roughly 10–20% for men and 18–28% for women is considered fit-to-healthy. Essential fat is about 3–5% (men) and 10–13% (women).
- Is the Navy method or BMI method more accurate?
- The U.S. Navy tape method is more accurate (±3–4%) when measured correctly. The BMI method is a rough estimate when you have no tape measure.
- How do I reduce body fat?
- Maintain a moderate calorie deficit, eat enough protein, and combine strength training with cardio to lose fat while preserving muscle.