Kalkuleta Matsakaicin Nauyi
Lissafa matsakaicin nauyin jikinka ta amfani da ingantattun dabaru da dama
Yadda Ake Amfani da Wannan Kalkuleta
- Zaɓi jinsinka saboda dabaru sun bambanta tsakanin lissafin maza da mata
- Zaɓi tsarin awo (mita ko impireal) don sauƙi
- Shigar da tsawonka daidai - wannan shine babban abin da ake la'akari da shi wajen lissafin matsakaicin nauyi
- Zaɓi girman jikinka (ƙarami, matsakaici, ko babba) dangane da tsarin ƙashi
- A zaɓi, shigar da nauyinka na yanzu don ganin bambanci da matsakaicin yanki
- Duba sakamako daga ingantattun dabaru huɗu da yankinka na musamman
Menene Matsakaicin Nauyin Jiki?
Matsakaicin Nauyin Jiki (IBW) wani kiyasin yanki ne na nauyi da ake ganin ya fi dacewa da tsawonka, jinsinka, da girman jikinka. Ya dogara ne da bayanan kididdiga daga manyan al'ummomi da binciken likita da ke danganta nauyi da sakamakon lafiya. Ba kamar BMI da ke la'akari da tsawo da nauyi kawai ba, an kirkiro dabaru na IBW ne musamman don taimakawa ma'aikatan lafiya wajen rubuta sikelin magani da tantance yanayin abinci. Wannan kalkuleta yana amfani da ingantattun dabaru guda huɗu da aka tabbatar da su a asibitoci tun daga shekarun 1960 zuwa 1980.
Abubuwan Al'ajabi Game da Matsakaicin Nauyi
Asalin Likitanci
An kirkiro dabaru na IBW ne don lissafin sikelin magani, ba don manufar rage nauyi ba!
Amfanin Tsawo
Ga kowane inci sama da ƙafa 5, matsakaicin nauyinka yana ƙaruwa da kilo 2-3 (lbs 4-6), wanda ke nuna yadda tsawo ke shafar nauyin lafiya.
Bambancin Jinsi
Dabaru na matsakaicin nauyi na mata suna la'akari da yawan kitse na jiki da ya fi na maza wanda ake buƙata don lafiyar haihuwa.
Bambancin Dabaru
Babban dabaru huɗu na IBW na iya bambanta har zuwa kilo 15 (lbs 30) ga mutane masu tsayi sosai, wanda shine dalilin da ya sa yankuna suka fi lambobi muhimmanci.
Banda 'Yan Wasan Motsa Jiki
Yawancin manyan 'yan wasan motsa jiki suna da nauyin da ya wuce matsakaicin nauyinsu da kilo 20-30 saboda tsoka yayin da kitsen jikinsu bai wuce 10% ba.
Tasirin Girman Jiki
Mutane masu manyan jiki na iya samun nauyin da ya fi na masu ƙananan jiki da kashi 10-15% a tsayi ɗaya saboda bambancin yawan ƙashi.
Fahimtar Dabaru Huɗun
Wannan kalkuleta yana amfani da ingantattun dabaru guda huɗu da aka tabbatar da su a kimiyyance, kowannensu an haɓaka shi ta hanyar bincike mai zurfi da bayanan asibiti:
Dabarar Robinson (1983)
Ana amfani da ita sosai a asibitoci. Ga maza: kilo 52 + kilo 1.9 ga kowane inci sama da ƙafa 5. Ga mata: kilo 49 + kilo 1.7 ga kowane inci sama da ƙafa 5. Tana son bayar da matsakaicin sakamako.
Dabarar Miller (1983)
An gina ta ne a kan bayanan annoba. Ga maza: kilo 56.2 + kilo 1.41 ga kowane inci sama da ƙafa 5. Ga mata: kilo 53.1 + kilo 1.36 ga kowane inci sama da ƙafa 5. Sau da yawa tana haifar da nauyi mai ɗan yawa.
Dabarar Devine (1974)
An kirkiro ta ne don lissafin sikelin magani. Ga maza: kilo 50 + kilo 2.3 ga kowane inci sama da ƙafa 5. Ga mata: kilo 45.5 + kilo 2.3 ga kowane inci sama da ƙafa 5. Ita ce aka fi ambata a cikin littattafan likitanci.
Dabarar Hamwi (1964)
Ɗaya daga cikin tsofaffi kuma har yanzu ana amfani da ita sosai. Ga maza: kilo 48 + kilo 2.7 ga kowane inci sama da ƙafa 5. Ga mata: kilo 45.5 + kilo 2.2 ga kowane inci sama da ƙafa 5. Tana son bayar da nauyi mai yawa ga mutane masu tsayi.
Yadda Zaka Tabbatar da Girman Jikinka
Girman jiki yana shafar matsakaicin nauyinka. Wannan kalkuleta yana daidaita yanki da ±5% dangane da girman jikinka, sannan ya yi amfani da gyare-gyare na ƙarami/matsakaici/babba.
Ƙaramin Jiki
Kafadu da kwatangwalo marasa faɗi, siraran wuyan hannu da idon sawu, tsarin ƙashi mai laushi. Matsakaicin nauyinka na iya zama 5-10% ƙasa da matsakaicin sakamakon dabaru. Yi la'akari da ~90% na daidaitaccen sakamako.
Matsakaicin Jiki
Daidaitattun siffofi, tsarin ƙashi na matsakaici. Daidaitattun sakamakon dabaru sun dace da kai kai tsaye. Yawancin mutane suna cikin wannan rukunin (~60%).
Babban Jiki
Kafadu da kwatangwalo masu faɗi, manyan wuyan hannu da idon sawu, tsarin ƙashi mai nauyi. Matsakaicin nauyinka na iya zama 5-10% sama da matsakaici. Yi la'akari da ~110% na daidaitaccen sakamako.
Gwajin Wuyan Hannu Mai Sauri
Nannade babban yatsanka da yatsan tsakiya a kewayen wuyan hannunka na gaba:
- Fingers overlap = Small frame
- Fingers just touch = Medium frame
- Fingers don't touch = Large frame
Abubuwan da ke Shafar Matsakaicin Nauyinka
Yawan Tsoka
Yan wasan motsa jiki da masu horar da ƙarfi na iya samun nauyin da ya wuce wanda dabaru na IBW suka nuna yayin da suke cikin koshin lafiya. Tsoka ta fi kitse yawa, don haka mutane masu tsoka sau da yawa suna wuce matsakaicin nauyi yayin da suke da ƙarancin kitse a jikinsu.
Shekaru
An kirkiro waɗannan dabaru ne don manya masu shekaru 18-65. Tsofaffi na iya kula da lafiyarsu a nauyin da ya ɗan wuce haka. Yakamata yara da matasa su yi amfani da jadawalin girma na shekarunsu, ba dabaru na IBW ba.
Yawan Ƙashi
Mutane masu yawan ƙashi na iya samun nauyin da ya wuce haka ba tare da karin kitse ba. Wannan shine dalilin da ya sa girman jiki yake da muhimmanci da kuma dalilin da ya sa tsarin jiki (kashi na kitse a jiki) ya fi nauyi muhimmanci.
Kabilar
An kirkiro dabaru na IBW ne da farko ta amfani da al'ummomin farar fata. Wasu kabilu suna da tsarin jiki daban-daban a BMI ɗaya. Misali, al'ummomin Asiya na iya samun yawan kitse a jiki a ƙananan nauyi.
Yanayin Lafiya
Yanayin lafiya na yau da kullun, magunguna, da abubuwan da suka shafi narkewar abinci na iya shafar nauyin da ya fi dacewa da kai. Koyaushe ka nemi shawarar likitoci don samun jagora na musamman.
Yin Amfani da Sakamakon Matsakaicin Nauyinka
Mayar da Hankali ga Yankuna, Ba Lambobi Ba
Yankin kilo 10-15/lbs 20-30 da dabaru daban-daban suka bayar abu ne na al'ada. Matsakaicin nauyinka wani yanki ne, ba lamba ɗaya ba. Kasancewa a cikin wannan yanki ya fi muhimmanci fiye da cimma wata manufa takamaimai.
Yi La'akari da Tsarin Jiki
Nauyi kaɗai ba ya ba da cikakken bayani. Mutane biyu masu nauyi ɗaya na iya samun tsarin jiki daban-daban. Yi amfani da kashi na kitse a jiki, girman kugu, da yadda kake ji a matsayin ƙarin ma'auni.
Sanya Manufofi Masu Ma'ana
Idan kana da nisa daga IBW ɗinka, yi niyyar rage/ƙara kilo 0.5-1 (lbs 1-2) a mako. Canje-canjen nauyi masu sauri ba sa ɗorewa kuma suna iya zama marasa lafiya. Ci gaba a hankali amma a kai a kai shine mafita.
Daidaita da Matakin Ayyukanka
Mutane masu yawan motsa jiki da 'yan wasa sau da yawa suna kula da lafiyarsu fiye da IBW saboda yawan tsoka. Idan kana motsa jiki a kai a kai, mayar da hankali ga aikinka da kashi na kitse a jiki maimakon nauyi a kan sikeli.
Lura da Alamun Lafiya
Hawan jini, sinadarin cholesterol, sukarin jini, matakan kuzari, da lafiyar jiki sun fi muhimmanci fiye da daidaita da wata dabara. Wasu mutane suna da lafiya mafi kyau a kilo 5-10 sama ko ƙasa da IBW.
Nemi Shawarar Kwararru
Yi amfani da IBW a matsayin jagora gaba ɗaya, amma yi aiki tare da likitoci, masana abinci, ko masu horarwa don samun shawara ta musamman. Za su iya tantance yanayin lafiyarka, manufofinka, da bukatunka.
Yadda Zaka Cimma da Kula da Matsakaicin Nauyinka
Idan Kana Buƙatar Rage Nauyi
- Create a moderate caloric deficit (300-500 calories daily)
- Include both cardiovascular and strength training
- Focus on nutrient-dense, whole foods
- Stay hydrated and get adequate sleep
- Track progress with measurements, not just scale weight
Idan Kana Buƙatar Ƙara Nauyi
- Eat in a slight caloric surplus (300-500 calories daily)
- Focus on strength training to build muscle
- Choose calorie-dense, nutritious foods
- Eat frequent, smaller meals throughout the day
- Include healthy fats and protein with each meal
Idan Kana a Matsakaicin Nauyinka
- Balance calorie intake with energy expenditure
- Maintain regular exercise routine
- Weigh yourself weekly, not daily
- Focus on sustainable lifestyle habits
- Allow for normal weight fluctuations (2-3 lbs)
Tambayoyi da Amsoshi
Wace dabara ce ta fi daidai?
Babu wata dabara da ta fi kowace kyau ga kowa. Avarejin duka huɗun yana ba da kyakkyawan kiyasi, amma matsakaicin nauyinka ya dogara da abubuwan mutum kamar yawan tsoka da yanayin lafiya.
Ta yaya zan san girman jikina?
Yi amfani da gwajin wuyan hannu: nannade babban yatsanka da yatsan tsakiya a kewayen wuyan hannunka na gaba. Idan sun haɗu, kana da ƙaramin jiki. Idan sun taɓa juna, kana da matsakaicin jiki. Idan ba su taɓa juna ba, kana da babban jiki.
Ina da tsoka sosai. Shin waɗannan dabaru sun shafi ni?
A'a, dabaru na IBW ba sa la'akari da yawan tsoka sama da matsakaici. Yakamata 'yan wasan motsa jiki da masu gina jiki su mayar da hankali ga kashi na kitse a jiki maimakon nauyi.
Yaya sauri ya kamata in kai ga matsakaicin nauyina?
Yi niyyar kilo 0.5-1 (lbs 1-2) a mako idan kana rage nauyi, ko kilo 0.25-0.5 (lbs 0.5-1) a mako idan kana ƙara nauyi. Canje-canje masu jinkiri amma na dindindin sun fi ɗorewa.
Ina cikin yanki amma ba na jin lafiya. Me ya kamata in yi?
Nauyi kaɗai ba ya nuna lafiya. Mayar da hankali ga tsarin jiki, matakin lafiyar jiki, ingancin abinci, kuma ka nemi shawarar likitoci don samun jagora na musamman.
Shin waɗannan dabaru suna aiki ga dukkan kabilu?
An kirkiro waɗannan dabaru ne da farko daga al'ummomin farar fata kuma wataƙila ba su dace da dukkan kabilu ba. Misali, al'ummomin Asiya na iya samun matsakaicin yankin nauyi daban.
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