Menene Matsayi Na Kyakkyawan Kashin Kashi?

Wadatacce

• Yadda ake lissafin kitsen jiki
• Halifofin fata
• Sauran hanyoyin
• Matsakaicin nauyin jiki na mata
• Matsakaicin nauyin kitsen jiki ga maza
• BMI kalkuleta
• Batutuwa tare da lissafi
• Limituntatawar BMI
• Limituntataccen kashi mai ƙimar jiki
• Lokacin da za a yi magana da pro
• Yadda ake nemo guda
• Layin kasa

Babu lamba cikakken hoto ne na lafiyar jikinku. Yadda kake kula da jikinka da tunaninka shine mafi kyawun alamun lafiyar lafiyarka.

Koyaya, muna rayuwa ne a lokacin da likitoci da sauran masana ke buƙatar amfani da sigogi, bayanai, da sauran ma'aunai don ƙirƙirar daidaitaccen ma'anar lafiya. Wannan shine dalilin da ya sa likitanku ko mai ba da sabis na kiwon lafiya za su zana jeren bayanan jikin ku, ko BMI, yayin aikin jiki na yau da kullun.

Duk da yake BMI da sauran ma'aunan kamar yawan kitsen jiki suna ba da wata ma'ana, yana da mahimmanci a tuna cewa motsa jikinka da yin zaɓi mai ma'ana game da abincin da ka ci kuma suna taimakawa lafiyar ka gaba ɗaya.

Tare da wannan a zuciya, yi tunanin BMI da yawan kitsen jiki azaman hanya ɗaya kawai don kimantawa da kuma lura da nauyinka da nauyin jikinku gaba ɗaya.

Yadda ake lissafin kitsen jiki

Idan yakai ga auna yawan kitsen jiki, wasu hanyoyin da ake amfani dasu suna da tsada kuma basu cika daidai ba. Wadannan sun hada da:

• dual-makamashi mai ɗaukar hoto (DXA)
• hydrostatic yin la'akari
• iska mai saurin motsa jiki (Bod Pod)
• 3-D masu sikanin jiki

Halifofin fata

Yawancinmu ba mu da damar yin amfani da hanyoyin da aka lissafa a sama. Wannan shine dalilin da ya sa amfani da takalmin gyaran fata don tantance abubuwan da ke jikin mutum ya shahara sosai.

Ta wannan hanyar, zaka iya auna kitsen jikinka ko kuma ka sami ƙwararren malamin koyarwa ko wasu ƙwararrun ƙwararrun masanan da ke auna su ka kirga yawan kitsen jikin ka.

Daga cikin zaɓuɓɓukan biyu, samun ƙwararren ƙwararren masani kan aiwatar zai haifar da sakamako mafi dacewa.

Idan kun shirya yin amfani da hanyar fatar jiki fiye da sau ɗaya don auna ci gaba (kuma yakamata kuyi), yi ƙoƙari mutum ɗaya ya ɗauki matakan a kowane lokaci. Wannan na iya haɓaka inganci da amincin sakamakon.

Sauran hanyoyin

Idan neman mai ba da horo ko ɗaukar ma'aunin fatar jikinka ba zaɓi bane, akwai wasu waysan hanyoyin da zaka bi faten jikinka a gida.

Matakan kewaya jiki da sikeli mai mai amfani da ƙarancin wutar lantarki sune hanyoyin da zaku iya yi da kanku.

Duk da yake ba daidai bane kamar ma'aunin fata wanda ƙwararren masani ya ɗauka, waɗannan hanyoyin suna da ɗan fa'ida kuma suna iya zama kayan aiki na taimako yayin bin diddigin ci gaba.

Matsakaicin nauyin jiki na mata

Tunda lissafin BMI ya ta'allaka ne akan tsayinka da nauyin ka, kasancewarka mace ko namiji baya haifar da yadda ake kirga wannan lambar. Wannan ya ce, akwai bambance-bambance tsakanin maza da mata idan ya zo ga yawan nauyin kitsen jiki.

Adadin yawan kitsen jiki ga mata ya fada karkashin 'yan wasu bangarori daban daban. Wasu jadawalin za su rarraba kashi-kashi ta hanyar rukuni-rukuni, kamar 'yan wasa da jeri da aka yarda da su, yayin da wasu ke raba jeri ta hanyar shekaru.

Onungiyar Motsa Jiki ta Amurka (ACE) tana da jadawalin kitsen jiki wanda ya fi kama da jadawalin BMI na manya saboda ba ya yin la'akari da shekaru kuma ya rabu da shi a cikin waɗannan rukunoni masu zuwa:

Don ingantaccen kashi mai nauyin jiki dangane da shekaru, Asibitin Beth Israel Lahey Health Winchester yana ba da sharuɗɗa masu zuwa don ƙoshin lafiyayyen jiki ga mata:

Matsakaicin nauyin kitsen jiki ga maza

Gabaɗaya, maza suna da ƙarancin kitsen jiki don daidaita nauyin nama fiye da mata, wanda ke bayyana bambance-bambance a cikin jeri. Sake haifuwa na taka rawa a cikin mafi girman kason kiba na mata.

Da wannan a zuciya, jadawalin ACE ya ba da jeri masu zuwa ga maza:

Don ingantaccen kaso mai tsoka na jiki bisa dogaro da shekaru, Asibitin Beth Israel Lahey Health Winchester yana ba da sharuɗɗa masu zuwa don ƙoshin lafiyar jiki mai ƙarfi ga maza:

BMI kalkuleta

BMI ƙima ce ta nauyin nauyi dangane da tsayinku, a cewar Heartungiyar Zuciya ta Amurka. Specificallyari musamman, yana da nauyinku a kilogram wanda aka raba shi da tsayinku a mita.

Yawancin likitoci suna amfani da sakamako don taimakawa wajen rarraba nauyin jikin ku kamar dai:

• mara nauyi
• al'ada ko lafiya mai nauyi
• kiba
• kiba

Kowane ɗayan waɗannan rukunoni ya dace da jeri na BMI mai zuwa, bisa ga:

Akwai lissafin BMI da yawa akan layi. Wasu suna yin fiye da kawai lissafin BMI ɗin ku, wanda ke da fa'idodi, amma mafi mahimmanci shine tabbatar da cewa kuna amfani da kalkuleta daga tushe mai tushe.

Misali, wannan daga CDC ya dace da manya shekaru 20 zuwa sama.

Idan ka kasa da shekaru 20, CDC shima yana da wanda ya dace da mutanen da shekarunsu yakai 2 zuwa 19.

Batutuwa tare da lissafi

Idan kayi tunanin BMI da ma'aunin kitse na jiki a matsayin kayan aiki ɗaya da kake da shi don taimaka maka bin diddigin ci gaban ka, ƙila ka cika fuskantar matsala.

A wasu kalmomin, maimakon a kore ku ta hanyar rage wani adadi, ana iya zaburar da ku don bunkasa lafiyar ku ta hanyar ciyar da jikin ku da abinci mai gina jiki da kuma daukar matakai don hada da wani nau'in motsa jiki a cikin aikin ku na yau da kullun.

Samun wannan tunanin zai iya sauƙaƙa fahimta da yarda da lamuran da iyakokin da suka zo tare da BMI da ƙimar kitsen jiki.

Limituntatawar BMI

Idan ya zo ga BMI, gaskiyar cewa hakan yakan haifar da rudani da damuwa lokacin da ake tattaunawa game da mutanen da suka dace sosai, amma suke da nauyin jiki mafi girma.

Misali, dan wasa na muscular yana iya samun BMI mafi girma saboda yawan siradin jiki kuma, saboda haka, ana iya sanya shi mai nauyi ko kiba.

Ganin cewa wani da ke da ƙarancin nauyi da ƙimar jiki mafi girma don jingina nauyin taro na iya faɗuwa a ƙarƙashin al'ada zuwa kewayon lafiya.

Ari da, BMI ba ya yin la'akari da jinsi, shekaru, ko ƙabila, don haka ƙila ba zai iya zama ingantaccen gwaji ga duk yawan jama'a ba.

Limituntataccen kashi mai ƙimar jiki

Fatididdigar ƙimar jiki, a gefe guda, suma suna da matsaloli da iyakancewa. Idan kuna amfani da hanyar fata, amma ba ku da ƙwararren ƙwararren gwani ɗaya yana yin awo a kowane lokaci, kuna iya ganin sakamako daban-daban.

Tare da waɗancan layuka iri ɗaya, koda kuwa mutum ɗaya ne yake yin ma'aunin kowane lokaci, idan sun kashe da inci ko biyu a inda suke kama fata, sakamakon bazai zama abin dogaro ba.

Lokacin da za a yi magana da pro

Bibiyar yawan kitsen jikinka wata hanya ce ta auna ci gaba lokacin da kake kokarin rage kiba ko samun karfin tsoka. Amma ba duka labarin lafiyar ku ba ne. Cin abinci mai kyau da kasancewa mai aiki shine inda kake buƙatar mai da hankali ga ƙarfin ku.

Idan kana da wasu tambayoyi ko damuwa game da BMI ko yawan kitsen jikinka, yi la’akari da yin magana da likitanka, ƙwararren mai koyar da aikinka, ko likitan abinci mai rijista. Za su iya taimaka maka fahimtar sakamakon mutum ɗinka kuma suyi aiki tare da kai don tsara shirin da zai dace da bukatunku.

Yadda ake nemo guda

Akwai hanyoyi da yawa don nemo kwararren mai koyarda na sirri ko likitan abinci mai rijista a yankinku. Da farko, kira zuwa wuraren motsa jiki na gida kuma kuyi tambaya game da takardun shaidarka na masu horar dasu. Kuna so ku nemi masu horarwa tare da takaddun shaida kamar:

• NSCA (Nationalarfin andarfi da Yanayi na Nationalasa)
• ACE (majalisar motsa jiki ta Amurka)
• ACSM (Kwalejin Kwalejin Wasannin Wasanni ta Amurka)
• NASM (Kwalejin Nazarin Wasannin Wasanni)

Kyauta idan suna da digiri na kwaleji a kimiyyar motsa jiki, kinesiology, ko magungunan wasanni. Hakanan zaka iya gano masu ba da horo ta hanyar rukunin yanar gizon mambobin tabbatar da su.

Misali, ACE yana da wani sashe akan gidan yanar gizon su wanda zai baka damar bincika masu horarwa a yankinka.

Idan kuna son yin aiki tare da likitan abinci, mafi mahimmancin takardun shaida don bincika bayan sunansu shine RD, wanda ke tsaye ga mai cin abinci mai rijista. Yawancin RDs suma suna da wasu takardun shaidarka da yawa waɗanda ke nuna ƙarin horo da ƙwarewa.

Kama da ACE, Kwalejin Nutrition da Dietetics tana da kayan aiki wanda zai baka damar bincika mai riƙon abinci mai rijista.

Layin kasa

BMI da ma'aunin kitse na jiki hanyoyi ne guda biyu da zaka iya amfani dasu don kimanta nauyin jikinka da kuma yadda yake. Duk da yake za su iya samar da wasu bayanan asali masu amfani, bai kamata su zama babban abin mayar da hankali ba yayin da ya inganta lafiyar ku.

Cin abinci mai gina jiki, kasancewa cikin ruwa, motsa jiki, da kula da lafiyar hankali da ruhaniya duk suna da mahimmiyar rawa wajen tsara tafiyarku zuwa mafi ƙoshin lafiya.