Kalkuleta Kitsen Jiki
Lissafa kashi na kitsen jikinka ta amfani da Hanyar Sojan Ruwa (awo na kewaye)
Yadda Ake Amfani da Wannan Kalkuleta
- Zaɓi jinsinka saboda tsarin lissafi ya bambanta tsakanin maza da mata
- Zaɓi tsarin aunawarka (metrik ko imperial) don sauƙi
- Shigar da shekarunka, nauyinka na yanzu, da tsayinka daidai
- Auna kewayen wuyanka a wuri mafi kankanta a ƙasan maƙogwaro
- Auna kugunka a matakin cibiya, a tsaye cikin nutsuwa ba tare da shanye ciki ba
- Ga mata kawai: auna kewayen kwankwaso a wuri mafi fadi na duwawu
- Duba kashi na kitsen jikinka da cikakken bayani kan tsarin jikinka
Yadda Ake Yin Awo Daidai
Don samun sakamako daidai, yi dukkan awo da safe kafin cin abinci. Yi amfani da tef mai sassauƙa kuma ka tsaya a nutse (kada ka matse ko shanye ciki).
Wuya (ana buƙata ga jinsuna biyu)
Auna kewaye da wuya a wuri mafi kankanta, daidai ƙasan maƙogwaro. Rike tef a kwance kuma a matse amma ba da ƙarfi ba.
Kugu (ana buƙata ga jinsuna biyu)
Auna kewaye da kugu a matakin cibiya. Tsaya a nutse kuma ka yi numfashi kamar yadda ka saba. Kada ka shanye cikinka.
Kwankwaso (ana buƙata ga mata kawai)
Auna kewaye da kwankwaso a wuri mafi fadi na duwawu. Rike tef a layi ɗaya da ƙasa.
Menene Kashi na Kitsen Jiki?
Kashi na kitsen jiki shine adadin nauyin jikinka da ya fito daga kitsen nama idan aka kwatanta da nauyin tsoka (tsoka, ƙashi, gabobin jiki, ruwa). Ba kamar BMI ba, wanda ke la'akari da tsayi da nauyi kawai, kashi na kitsen jiki na ba da cikakken hoto game da tsarin jikinka da lafiyarka. Wannan kalkuleta na amfani da Hanyar Sojojin Ruwa na Amurka, wanda ke kimanta kitsen jiki ta hanyar awo na kewaye kuma an tabbatar da shi idan aka kwatanta da hanyoyi masu tsada kamar na'urar daukar hoto ta DEXA.
Tsarin Maza: Yana amfani da awo na tsayi, wuya, da kugu
Tsarin Mata: Yana amfani da awo na tsayi, wuya, kugu, da kwankwaso
Rukunonin Kitsen Jiki bisa ga Jinsi
Kitse Mai Mahimmanci (2-5%)
Mafi ƙarancin kitsen da ake buƙata don ayyukan jiki na yau da kullun. Kasancewa a ƙasa da wannan yana da haɗari kuma ba mai ɗorewa ba.
'Yan Wasan Motsa Jiki (6-13%)
Siffar jiki mai ƙarancin kitse da aka saba gani a 'yan wasan gasa da masu gina jiki. Ana iya ganin tsokoki da jijiyoyi a fili.
Lafiyar Jiki (14-17%)
Siffa mai lafiya da ƙarfi tare da bayyanar tsokoki. An saba gani a mutane masu motsa jiki da 'yan wasan nishaɗi.
Matsakaici (18-24%)
Kitsen jiki da aka saba gani a yawancin maza. Matsayin lafiya tare da ɗan kitse da ake iya gani a kugu.
Mai Kiba (25%+)
Haɗarin lafiya ya ƙaru. Yi la'akari da canje-canjen salon rayuwa tare da shawarar likita.
Kitse Mai Mahimmanci (10-13%)
Mafi ƙarancin kitsen da ake buƙata don ayyukan jiki. Mata na buƙatar kitse mai mahimmanci fiye da maza don lafiyar haihuwa.
'Yan Wasan Motsa Jiki (14-20%)
Siffar jiki mai ƙarfi da aka saba gani a 'yan wasa mata. Ana iya ganin ƙarfin tsoka da siffarta a fili.
Lafiyar Jiki (21-24%)
Siffa mai lafiya da ƙarfi. An saba gani a mata masu motsa jiki akai-akai.
Matsakaici (25-31%)
Kitsen jiki da aka saba gani a yawancin mata. Matsayin lafiya tare da wasu lanƙwasa da ake iya gani.
Mai Kiba (32%+)
Haɗarin lafiya ya ƙaru. Yi la'akari da canje-canjen salon rayuwa tare da shawarar likita.
Abubuwan Al'ajabi game da Kitsen Jiki
Kitse Mai Mahimmanci vs. Kitse na Ajiya
Mata na buƙatar kashi 10-13% na kitse mai mahimmanci don lafiyar haihuwa, yayin da maza ke buƙatar kashi 2-5% kawai don ayyukan jiki na yau da kullun.
Asalin Hanyar Sojan Ruwa
Sojojin Ruwa na Amurka sun ƙirƙiro wannan hanyar a shekarun 1980 saboda ma'aunin nauyi da tsayi na gargajiya bai yi la'akari da nauyin tsoka ba.
Kitse Mai Ruwan Kasa vs. Fari
Kitse mai ruwan kasa yana ƙone kalori don samar da zafi, yayin da fari ke adana makamashi. Jarirai na da kitse mai ruwan kasa fiye da manya.
Rarraba Kitse na da Muhimmanci
Kitsen da ke kewaye da gabobin jiki ya fi haɗari fiye da kitsen da ke ƙarƙashin fata, koda kuwa kashi na kitsen jikin iri ɗaya ne.
Bambance-bambancen Yanayi
Kashi na kitsen jikinka na iya canzawa da kashi 2-3% a cikin shekara saboda yanayin cin abinci da motsa jiki na yanayi.
Matsalar 'Yan Wasa
Wasu 'yan wasa masu ƙwarewa na da 'babban' BMI saboda nauyin tsoka amma ƙananan kashi na kitsen jiki, wanda ke nuna dalilin da yasa tsarin jiki ya fi nauyi muhimmanci.
Hanyar Lissafi: Hanyar Sojojin Ruwa na Amurka
Wannan kalkuleta na amfani da hanyar awo na kewaye ta Sojojin Ruwa na Amurka, wanda Ma'aikatar Tsaro ta ƙirƙira. Tana kimanta kashi na kitsen jiki ta amfani da awo na tsayi da kewaye. Duk da cewa ba ta da daidaito kamar na'urar daukar hoto ta DEXA ko awo a cikin ruwa, tana da alaƙa mai kyau da waɗannan hanyoyin kuma ba ta buƙatar wani kayan aiki na musamman.
Shawara don Awo Daidai
Auna da Safe
Yi awo da farko da safe kafin cin abinci ko shan wani abu. Awonka na iya canzawa a cikin yini saboda abinci, riƙewar ruwa, da motsa jiki.
Yi Amfani da Tef Mai Sassauƙa
Yi amfani da tef mai sassauƙa (kamar wanda ake amfani da shi wajen dinki). Ja tef ɗin ya matse amma ba da ƙarfi ba—ya kamata ya taɓa fatarka ba tare da matse ta ba.
Tsaya a Nutse
Kada ka matse, ka shanye ciki, ko ka riƙe numfashi. Tsaya a yadda kake da hannayenka a gefe. Yi numfashi kamar yadda ka saba lokacin auna kugu.
Auna Sau da yawa
Yi kowane awo sau 2-3 kuma ka yi amfani da matsakaicin. Wannan yana rage kuskuren da ke tasowa daga rashin daidaiton sanya tef.
Bibiyi Ci Gaba Kowace Mako
Auna kowace mako a lokaci ɗaya da kuma a cikin yanayi ɗaya. Kitsen jiki na canzawa a hankali, don haka bibiyar mako-mako ya isa.
Haɗa da Wasu Ma'aunai
Yi amfani da kashi na kitsen jiki tare da nauyi, awo, hotunan ci gaba, da yadda tufafinka ke zama don samun cikakken hoto.
Tasirin Kitsen Jiki ga Lafiya
Kashi na kitsen jiki ya fi nauyi muhimmanci wajen tantance haɗarin lafiya. Dukansu ƙarancin kitse da yawan kitse na iya yin illa ga lafiya.
Kadan sosai (<5% maza, <15% mata)
- Rashin daidaituwar hormones (ƙarancin testosterone, katsewar al'ada)
- Rashin ƙarfin garkuwar jiki da ƙaruwar haɗarin kamuwa da cututtuka
- Ragewar ƙarfin ƙashi (haɗarin osteoporosis)
- Wahalar daidaita zafin jiki
- Asarar nauyin tsoka da raguwar aiki
- Lalacewar gabobin jiki a lokuta masu tsanani
Mafi dacewa (10-20% maza, 20-30% mata)
- Matsayin hormones masu lafiya da aikin haihuwa
- Garkuwar jiki mai ƙarfi
- Matsayin makamashi mai kyau da lafiyar metabolism
- Rage haɗarin cututtuka masu tsanani
- Ingantacciyar amsawar insulin da kula da sukarin jini
- Mafi kyawun damar yin aiki a wasanni
Yawa sosai (>25% maza, >35% mata)
- Ƙaruwar haɗarin ciwon sukari na biyu da juriya ga insulin
- Babban haɗarin cututtukan zuciya da hawan jini
- Ƙaruwar kumburi da damuwa ga gaɓoɓi
- Dakatarwar numfashi lokacin barci da wahalar numfashi
- Babban haɗarin cutar kansa (wasu nau'ikan)
- Rage motsi da ingancin rayuwa
Yadda Ake Inganta Tsarin Jiki
Don Rage Kitsen Jiki
- Samar da ƙarancin kalori mai matsakaici (kalori 300-500 a rana don rage kitse mai ɗorewa)
- Ba da fifiko ga furotin (0.8-1g a kowace fam na nauyin jiki) don kiyaye tsoka yayin rage kitse
- Haɗa da horon ƙarfi sau 3-4 a mako don kiyaye nauyin tsoka
- Ƙara mintuna 30-45 na motsa jiki sau 3-5 a mako don ƙarin ƙone kalori
- Ba da fifiko ga barci (sa'o'i 7-9) don inganta hormones da murmurewa
- Sarrafa damuwa don hana adana kitse da ke da alaƙa da cortisol
Don Gina Nauyin Tsoka
- Ci abinci tare da ɗan ƙarin kalori (kalori 200-300 a rana) don haɓaka tsoka
- Ci furotin mai yawa (0.8-1g a kowace fam na nauyin jiki) don tallafawa gina tsoka
- Bi horon ƙarfi mai ci gaba sau 3-5 a mako
- Bada isasshen hutu tsakanin zaman horo (sa'o'i 48-72 a kowace ƙungiyar tsoka)
- Mayar da hankali kan motsa jiki masu haɗa kai (squats, deadlifts, presses, rows)
- Bibiyi ci gaba tare da awo da hotuna, ba kawai nauyin sikeli ba
Iyakokin Hanyar
Hanyar Sojan Ruwa kayan aiki ne na kimantawa tare da kuskuren ±3-4%. Yana iya zama ƙasa da daidaito ga mutane masu ƙarancin kitse (<10% maza, <18% mata) ko masu kiba sosai (>30% maza, >40% mata). Ba ya la'akari da bambance-bambancen mutum a cikin rarraba kitse ko nauyin tsoka.
Na'urar daukar hoto ta DEXA
Accuracy: ±1-2%
Mafi inganci. Yana amfani da X-ray mai makamashi biyu don auna ƙashi, kitse, da tsoka. Mai tsada ($50-150 a kowace na'ura).
Awo a cikin Ruwa
Accuracy: ±2-3%
Awo a cikin ruwa da ke dogara da yawan jiki. Daidai ne amma yana buƙatar kayan aiki da wurare na musamman.
Bod Pod
Accuracy: ±2-3%
Na'urar auna girman jiki ta hanyar iska. Daidai ne kuma mai sauri amma yana buƙatar kayan aiki na musamman ($40-75 a kowace gwaji).
Na'urar auna kitsen fata
Accuracy: ±3-5%
Yana auna kitsen da ke ƙarƙashin fata a wurare da yawa. Daidaiton ya dogara da ƙwarewar mai auna.
Na'urar auna kitse ta hanyar wutar lantarki
Accuracy: ±4-6%
Yana amfani da wutar lantarki (sikeli, na'urorin hannu). Mai arha kuma mai sauƙin amfani amma yana canzawa sosai dangane da ruwan jiki.
Kuskuren Awo da aka Saba Yi
Auna Bayan Cin Abinci
Kewayen kugunka na iya ƙaruwa da inci 1-2 bayan cin abinci mai yawa. Auna koyaushe da safe kafin cin abinci.
Shanye Cikinka
Tsaya a yadda kake kuma ka yi numfashi kamar yadda ka saba. Shanye ciki na ba da sakamakon awo mara daidai.
Tef ya yi matsi ko sako-sako
Ya kamata tef ya matse a fatarka ba tare da matse ta ba. Idan za ka iya sa yatsa a ƙarƙashinsa cikin sauƙi, ya yi sako-sako. Idan ya bar alama, ya yi matsi.
Wuraren Awo da Ba su dace ba
Wuya: wuri mafi kankanta a ƙasan maƙogwaro. Kugu: daidai a matakin cibiya, ba a wuri mafi kankanta ba. Kwankwaso (mata): wuri mafi fadi na duwawu.
Yanayi mara daidaituwa
Auna a lokaci ɗaya na yini, a cikin yanayi ɗaya (ruwan jiki, lokacin cin abinci, tufafi). Bambancin yanayi na haifar da kuskure a awo.
Begen Canje-canje da Sauri
Kashi na kitsen jiki na canzawa a hankali—yawanci kashi 0.5-1% a wata tare da ingantaccen abinci da motsa jiki. Kada ka yi tsammanin canje-canje na yau da kullun ko na mako-mako.
Tambayoyi da Amsoshi
Yaya daidaiton Hanyar Sojan Ruwa?
Hanyar Sojan Ruwa na da kuskuren ±3-4%. Tana da daidaito ga yawancin mutane amma ba kamar na'urar daukar hoto ta DEXA ko awo a cikin ruwa ba.
Me yasa nake buƙatar awo daban-daban ga maza da mata?
Maza da mata na adana kitse daban-daban. Mata na adana ƙarin kitse a kwankwaso da cinyoyi, don haka an haɗa awo na kwankwaso a cikin tsarin mata don ƙarin daidaito.
Sau nawa ya kamata in auna kitsen jikina?
Awo na wata-wata ya isa saboda kashi na kitsen jiki na canzawa a hankali. Awo na mako-mako na iya nuna bambanci mai yawa saboda abubuwa kamar ruwan jiki da lokacin cin abinci.
Menene kashi na kitsen jiki mai lafiya?
Ga maza: kashi 10-20% gabaɗaya yana da lafiya. Ga mata: kashi 20-30% yawanci yana da lafiya. 'Yan wasa na iya zama ƙasa, amma ragewa da yawa na iya shafar lafiya da aiki.
Zan iya amfani da wannan hanyar idan ina da tsoka sosai ko ina da kiba?
Hanyar Sojan Ruwa na iya zama ƙasa da daidaito ga mutane masu ƙarancin kitse (<10% maza, <18% mata) ko masu kiba sosai (>30% maza, >40% mata). Yi la'akari da kimantawa ta ƙwararru a lokuta masu tsanani.
Awo na yana nuna rashin daidaituwa. Me ya kamata in yi?
Tabbatar cewa kana auna a lokaci ɗaya na yini, a cikin yanayi ɗaya. Yi amfani da tef mai sassauƙa kuma ka yi awo sau 2-3, ka yi amfani da matsakaicin don ƙarin daidaito.
Cikakken Jagoran Kayan Aiki
Dukan kayan aiki 71 da ke akwai a kan UNITS