Mafi kyawun Hanyoyi guda 10 dan auna ma'aunin jikinka

Wadatacce

• 1. Halifofin Fata
• 2. Ma'aunin Yankewar Jiki
• 3. Dual-Energy X-ray Absorptiometry (DXA)
• 4. Yin Hydrostatic Weighting
• 5. Matsarwar Jirgin Sama Plethysmography (Bod Pod)
• 6. Nazarin Rashin Ingantaccen lantarki (BIA)
• 7. Tsinkayen kwayar halitta (BIS)
• 8. Myography na Tasirin Lantarki (EIM)
• 9. 3-D Masu binciken jikin mutum
• 10. Samfurai da yawa na Samfuran (Daidaitan Zinare)
• Wace Hanyar ce Mafi Kyawu a Gare Ku?

Zai iya zama takaici ka taka mizani ka ga babu canji.

Duk da yake abu ne na dabi'a don son ra'ayoyin masu ma'ana game da ci gaban ku, nauyin jiki bai kamata ya zama babban hankalin ku ba.

Wasu mutane "masu nauyi" suna da lafiya, yayin da wasu da "nauyi na al'ada" ba su da lafiya.

Koyaya, yawan kitsen jikinku yana gaya muku abin da nauyinku ya ƙunsa.

Musamman, yana gaya muku yawan nauyin jikinku duka mai mai. Ara ƙasa da yawan kitsen jikinka, mafi girman kashin ƙarfin ƙwayar tsoka da kake da shi akan tsarin ka.

Anan ne mafi kyawun hanyoyi 10 don auna yawan mai na jikin ku.

1. Halifofin Fata

An yi amfani da ma'aunin fatar jiki don kimanta kitsen jiki sama da shekaru 50 ().

Halifofin Skinfold suna auna kaurin kitsen jikinka - kitsen da ke karkashin fata - a wasu wurare na jikin.

Ana ɗaukar ma'aunai a ko dai shafuka daban daban 3 ko 7 a jiki. Takamaiman rukunin yanar gizon da aka yi amfani da su sun bambanta a cikin maza da mata.

Ga mata, yankuna uku, yanki sama da ƙashin ƙugu da duka cinya ko ciki ana amfani dasu don auna wurin 3 (2).

Don auna ma'auni 7 na mata, ana auna kirji, yanki kusa da hamata da yankin da ke ƙarƙashin ƙashin kafaɗa.

Ga maza, shafukan yanar gizo 3 sune kirji, ciki da cinya, ko kirji, triceps da yankin da ke ƙarƙashin sipula (2).

Don auna ma'auni na 7 a cikin maza, ana kuma auna wuraren da ke kusa da gaɓar hannu da ƙasan kafaɗa.

• Abvantbuwan amfani: Halifofin fata suna da araha sosai, kuma ana iya ɗaukar ma'aunai da sauri. Ana iya amfani dasu a gida amma kuma ana iya ɗaukar su.
• Rashin amfani: Hanyar tana buƙatar aiki da kuma ilimin ilmin jikin mutum. Haka kuma, wasu mutane ba sa jin daɗin yin kitso.
• Samuwar: Calipers suna da araha kuma suna da saukin sayan kan layi.
• Daidaito: Kwarewar mutumin da ke aiwatar da aljihunan fata na iya bambanta, yana tasiri daidaito. Kuskuren aunawa zai iya kaiwa daga 3.5-5% mai jiki (3).
• Bidiyon koyarwa: Anan ga misali na kimanta fatar-shafuka 7.

Kimanta yawan kitsen mai tare da masu sanya fata na fata yana da araha kuma yana da sauƙi sau ɗaya da zarar kun san yadda ake yin sa. Koyaya, daidaito ya dogara da ƙwarewar mutumin da ke yin kimantawar.

2. Ma'aunin Yankewar Jiki

Siffar jikin mutum ta banbanta daga mutum zuwa mutum, kuma surar jikinku tana bada bayanai ne game da kitsen jikinku ().

Auna kewayen wasu sassan jiki hanya ce mai sauki ta kimanta kitse a jiki.

Misali, Sojojin Amurka suna amfani da lissafin kitsen jiki wanda kawai ke bukatar shekarun mutum, tsayinsa da wasu matakan auna kewaye.

Ga maza, ana amfani da abubuwan wuyan wuya da kugu a cikin wannan lissafin. Ga mata, da'irar kwatangwalo shima an hada shi (5).

• Abvantbuwan amfani: Wannan hanya mai sauki ce kuma mai araha. Tef mai auna sassauƙa da kalkuleta duk abin da kuke buƙata. Ana iya amfani da waɗannan kayan aikin a gida kuma ana iya ɗaukar su.
• Rashin amfani: Matakan kewaya jiki bazai zama daidai ga dukkan mutane ba saboda bambance-bambance a cikin sifar jiki da rarraba kitse.
• Samuwar: Tef mai auna sassauƙa yana da sauƙin samu kuma mai araha sosai.
• Daidaito: Daidaitawar na iya banbanta sosai dangane da kamanceceniyar ku da mutanen da ake amfani dasu don haɓaka lissafin. Kuskuren kuskure zai iya zama ƙasa da ƙimar jiki 2.5-4.5%, amma kuma yana iya zama mafi girma (3).
• Bidiyo na koyarwa: Anan ga bidiyo mai nuna misalan ma'aunin girth.

Amfani da larurar jiki don kimanta kitsen jiki yana da sauri da sauƙi. Koyaya, daidaito na wannan hanyar na iya bambanta sosai kuma ba a ɗauka ingantacciyar hanyar auna yawan kitsen mai ba.

3. Dual-Energy X-ray Absorptiometry (DXA)

Kamar yadda sunan yake, DXA yana amfani da hasken-radi na wasu kuzari daban-daban don kimanta yawan jikin mai ().

Yayin binciken DXA, za ku kwanta a bayanku na kusan minti 10 yayin da hoton X-ray ya hau kan ku.

Adadin radiation daga sikan DXA yana da ƙasa ƙwarai. Yayi daidai da adadin da kuka karɓa a cikin awanni uku na rayuwarku ta yau da kullun (7).

Ana amfani da DXA don tantance ƙashin ƙashi kuma yana ba da cikakken bayani game da ƙashi, kashin jiki da kitse a yankuna daban na jiki (makamai, ƙafafu da jiki) ().

• Abvantbuwan amfani: Wannan hanyar tana bayar da cikakken bayani dalla-dalla, gami da rabe-raben yankuna daban-daban na jiki da kuma karatun kashi.
• Rashin amfani: Ba a samun DXAs ga jama'a gabaɗaya, suna da tsada idan aka samesu kuma suna sadar da ƙaramin adadin radiation.
• Samuwar: DXA yawanci ana samunsa kawai a cikin saitunan likita ko saitunan bincike.
• Daidaito: A DXA yana samar da kyakkyawan sakamako fiye da wasu hanyoyin. Kuskuren kuskure ya kasance daga 2.5-3.5% kitsen jiki (3).
• Bidiyon koyarwa: Ga bidiyon da ke nuna yadda DXA ke aiki.

DXA ya fi daidai da sauran hanyoyin tantance yawan kitsen jiki. Koyaya, galibi babu shi ga yawancin jama'a, mai tsada mai tsada kuma baya yiwuwa don gwaji na yau da kullun.

4. Yin Hydrostatic Weighting

Wannan hanyar, wacce aka fi sani da suna auna karkashin ruwa ko hydrodensitometry, tana kimanta kayan jikin ku ne gwargwadon ƙarfin sa ().

Wannan dabarar tana auna ku yayin nutsewa a cikin ruwa bayan fitar da iska mai yuwuwa sosai daga huhunku.

Hakanan ana auna ku yayin da kuke kan busasshiyar ƙasa, kuma adadin iska da ya rage a huhunku bayan fitar numfashi an kiyasta ko an auna shi.

Duk wannan bayanin an shigar dashi ne a cikin lissafi don tantance yawan nauyin jikin ku. Sannan ana amfani da karfin jikinka don yin hasashen yawan kitse na jikin ku.

• Abvantbuwan amfani: Yana da daidai kuma yana da sauri sauri.
• Rashin amfani: Yana da wahala ko ba zai yuwu ba wasu mutane su nitse cikin ruwan. Hanyar tana buƙatar fitar da iska mai-yuwuwa sosai, sa'annan ku riƙe numfashinku a ƙarƙashin ruwa.
• Samuwar: Yawanci nauyin Hydrostatic yawanci ana samu ne kawai a jami'o'i, saitunan likita ko wasu wuraren dacewa.
• Daidaito: Lokacin yin gwaji daidai, kuskuren wannan na'urar na iya zama ƙasa da 2% mai jiki (3, 10).
• Bidiyon koyarwa: Ga misalin yadda ake yin hydrostatic weighting.

Yin la'akari da Hydrostatic hanya ce madaidaiciya don tantance kitsen jikinku. Koyaya, ana samun sa ne kawai a wasu wurare kuma ya haɗa da riƙe numfashinka yayin da yake cikin nutsar da ruwa gaba ɗaya.

5. Matsarwar Jirgin Sama Plethysmography (Bod Pod)

Kama da nauyin hydrostatic, ƙaurawar iska mai cike da iska (ADP) tana kimanta yawan kuzarin jikinka gwargwadon nauyin jikinka ().

Koyaya, ADP yana amfani da iska maimakon ruwa. Alaƙar da ke tsakanin ƙarar da matsin iska yana ba wa wannan na'urar damar hango girman jikin ku ().

Kuna zaune a cikin ɗaki mai siffar kwai na mintina da yawa yayin da matsin iska a cikin ɗakin ya canza.

Don samun daidaitattun ma'aunai, kuna buƙatar sa suturar da ke matse fata ko kuma wankin wanka yayin gwaji.

• Abvantbuwan amfani: Hanyar daidai ce kuma tana da sauri, kuma baya buƙatar nutsar da ruwa.
• Rashin amfani: ADP yana da iyakance wadatar kuma yana iya tsada.
• Samuwar: ADP yawanci ana samunsa ne kawai a jami'o'i, saitunan likita ko wasu wuraren dacewa.
• Daidaito: Daidaitawar yana da kyau ƙwarai, tare da kuskuren kuskuren 2-4% kitsen jiki (3).
• Bidiyo na koyarwa: Wannan bidiyon yana nuna kimar Bod Pod.

Bod Pod shine babban na'urar ADP a halin yanzu ana amfani dashi. Yana tsinkayar kitsen jikinku da iska maimakon ruwa. Yana da kyakkyawan daidaito, amma yawanci ana samunsa ne kawai a wasu wuraren likita, bincike ko wuraren motsa jiki.

6. Nazarin Rashin Ingantaccen lantarki (BIA)

Kayan BIA suna gano yadda jikinka yake amsawa ga ƙananan igiyoyin lantarki. Ana yin hakan ta hanyar sanya wayoyi akan fatarka.

Wasu wayoyin suna tura igiyoyin ruwa zuwa cikin jikinka, yayin da wasu suke karbar siginar bayan ya wuce ta jikin kayan jikinka.

Hanyoyin lantarki suna motsawa cikin tsoka da sauki fiye da kiba saboda yawan ruwan dake cikin tsoka ().

Na'urar BIA ta atomatik tana shigar da amsar jikinka zuwa raƙuman lantarki zuwa cikin lissafin da ke hango abubuwan da ke jikinku.

Akwai na'urori BIA daban-daban waɗanda suka bambanta sosai cikin tsada, mawuyaci da daidaito.

• Abvantbuwan amfani: BIA yana da sauri da sauƙi, kuma ana iya sayan na'urori da yawa ta masu amfani.
• Rashin amfani: Daidaitawar ya bambanta sosai kuma ana iya shafar shi sosai ta abinci da shan ruwa.
• Samuwar: Duk da yake akwai wadatattun raka'a ga masu amfani, waɗannan galibi basu cika dacewa da na'urori masu tsada da ake amfani da su a saitunan kiwon lafiya ko saitunan bincike ba.
• Daidaito: Cikakken gaskiya ya banbanta, tare da kuskuren kuskure wanda ya fara daga 3.8-5% kitsen jiki amma yana iya zama mafi girma ko ƙasa dangane da na'urar da aka yi amfani da ita (3,).
• Bidiyo na koyarwa: Anan akwai misalan na'urori na BIA masu arha tare da wutan hannu, wutan kafa da wayoyin hannu da kafa. Ga misalin na'urar BIA da ta fi ta zamani.

Na'urorin BIA suna aiki ta hanyar aika ƙananan raƙuman lantarki ta cikin jikin ku don ganin sauƙin tafiya ta cikin ƙwayoyinku. Akwai na'urori daban-daban da yawa, kodayake manyan na'urori suna samar da ingantattun sakamako.

7. Tsinkayen kwayar halitta (BIS)

BIS yayi kama da BIA a cikin cewa duka hanyoyin biyu suna auna amsar jiki ga ƙananan igiyoyin lantarki. BIS da BIA na'urorin suna kama da kamfani amma suna amfani da fasaha daban-daban.

BIS yana amfani da adadin wutar lantarki da yawa fiye da BIA, ban da maɗaukaki da ƙananan mitoci, don hango lissafin yawan ruwan jikin ku ().

BIS kuma yana nazarin bayanin daban, kuma wasu masu bincike sunyi imanin cewa BIS ya fi BIA daidai, (,).

Koyaya, kama da BIA, BIS yana amfani da bayanan ruwa na jiki wanda yake tarawa don hango yanayin jikin ku dangane da ƙididdiga ().

Ingancin waɗannan hanyoyin biyu ya dogara da irin kamanceceniyar ku da mutanen da aka ƙera waɗannan sifofin don su ().

• Abvantbuwan amfani: BIS yana da sauri da sauƙi.
• Rashin amfani: Ba kamar BIA ba, samfuran BIS masu amfani ba su halin yanzu.
• Samuwar: BIS yawanci ana samunsa ne kawai a jami'o'i, saitunan likita ko wasu wuraren dacewa.
• Daidaito: BIS ya fi daidai da na'urorin BIA na masu amfani amma yana da irin wannan kuskuren zuwa samfuran BIA masu haɓaka (3-5% mai) (3,).
• Bidiyon koyarwa: Anan ga bidiyo wanda ke bayanin banbancin dake tsakanin BIA da BIS.

Kama da BIA, BIS yana auna amsar jikinku ga ƙananan igiyoyin lantarki. Koyaya, BIS yana amfani da ƙarin igiyoyin lantarki kuma yana aiwatar da bayanin daban. Yayi daidai daidai amma yawanci ana amfani dashi a saitunan likita da bincike.

8. Myography na Tasirin Lantarki (EIM)

Myography na wutar lantarki impedance hanya ce ta uku wacce ke auna amsar jikinku ga ƙananan igiyoyin lantarki.

Koyaya, yayin da BIA da BIS ke aika raƙuman ruwa ta cikin jikin ku duka, EIM yana aika igiyoyin ta ƙananan yankuna na jikin ku ().

Kwanan nan, an yi amfani da wannan fasaha a cikin na'urori marasa tsada waɗanda ke wadatar masu amfani.

Ana sanya waɗannan na'urori akan sassa daban-daban na jiki don kimanta kitsen jikin waɗancan yankuna na musamman ().

Saboda wannan na'urar an sanya ta kai tsaye a kan takamaiman yankuna na jiki, yana da wasu kamanceceniya da masu sanyin fata, duk da cewa fasahar ta bambanta.

• Abvantbuwan amfani: EIM yana da ɗan sauri da sauƙi.
• Rashin amfani: Ba a samun bayanai kaɗan kaɗan game da amincin waɗannan na'urori.
• Samuwar: Akwai na'urori masu arha ga jama'a.
• Daidaito: Ana samun iyakantattun bayanai, kodayake binciken daya ya ba da rahoton kuskuren 2.5-3% dangane da DXA ().
• Bidiyon koyarwa: Ga bidiyon da ke nuna yadda ake amfani da na'urar EIM mai arha, mai sauƙi.

EIM allurar igiyoyin lantarki zuwa ƙananan yankuna na jiki. Ana ɗora keɓaɓɓun na'urori kai tsaye a ɓangarorin jiki daban-daban don kimanta yawan kitsen jikin a waɗancan wurare. Ana buƙatar ƙarin bincike don tabbatar da daidaito na wannan hanyar.

9. 3-D Masu binciken jikin mutum

3D scanners na jiki suna amfani da firikwensin infrared don samun cikakken bayyani game da yanayin jikin ku ().

Sensor din suna samarda samfurin 3-D na jikinka.

Don wasu na'urori, kun tsaya a kan dandamali na juyawa na mintina da yawa yayin da na'urori masu auna sigina suke gano siffar jikinku. Wasu na'urori suna amfani da na'urori masu auna firikwensin da suke juyawa a jikinka.

Kayayyakin aikin sikanin din sai su kimanta yawan kitsen jikinku bisa yanayin jikin ku ().

Ta wannan hanyar, na'urar daukar hoto ta 3-D suna kama da ma'aunin kewayawa. Koyaya, ana ba da mafi yawan bayanai ta hanyar na'urar daukar hoto 3-D ().

• Abvantbuwan amfani: Hoton jikin 3-D yana da sauri da sauƙi.
• Rashin amfani: 3-D masu sikanin jiki ba kasafai ake samu ba amma suna samun farin jini.
• Samuwar: Da yawa na'urori masu daraja masu daraja, amma ba su da araha kamar sauƙaƙan hanyoyin auna-zagaye kamar masu fatar fata.
• Daidaito: Akwai wadataccen bayani, amma wasu na'urar daukar hoto 3-D na iya zama daidai tare da kurakurai kusan 4% na kitsen jiki ().
• Bidiyon koyarwa: Ga bidiyon da ke nuna yadda na'urar daukar hoto ta 3-D take aiki.

3-D na'urar daukar hotan takardu sabuwar hanya ce ta tantance yawan kitsen jiki. Hanyar tana amfani da bayanai game da surar jikin ku wajen hango yawan kitsen jikin ku. Ana buƙatar ƙarin bayani game da amincin waɗannan hanyoyin.

10. Samfurai da yawa na Samfuran (Daidaitan Zinare)

Samfurori masu sassaucin ra'ayi ana ɗauka a zaman hanyar mafi dacewa ta ƙididdigar ƙirar jiki (3, 10).

Waɗannan samfuran sun raba jiki gida uku ko fiye. Ana kiran ƙididdigar da aka fi sani gama-gari da ɓangarori 4-4.

Waɗannan samfuran suna buƙatar gwaje-gwaje da yawa don samun kimar nauyin jiki, ƙarar jiki, ruwan jiki da ƙashin ƙashi ().

Ana samun wannan bayanin daga wasu hanyoyin da aka riga aka tattauna a cikin wannan labarin.

Misali, nauyin hydrostatic ko ADP na iya samar da girman jiki, BIS ko BIA na iya samar da ruwan jiki kuma DXA na iya auna abun cikin kashi.

Bayanai daga kowane ɗayan waɗannan hanyoyin an haɗa su don gina cikakken hoto na jiki da kuma samun mafi daidai kitsen jiki (,).

• Abvantbuwan amfani: Wannan ita ce hanya mafi dacewa da ake samu.
• Rashin amfani: Ba kasafai ake samun sa ga jama'a ba kuma yana buƙatar ƙididdiga daban-daban. Ya fi rikitarwa fiye da yawancin sauran hanyoyin.
• Samuwar: Samfurin gyare-gyare da yawa ana samun su ne kawai a cikin zaɓaɓɓun wuraren kiwon lafiya da wuraren bincike.
• Daidaito: Wannan ita ce hanya mafi kyau dangane da daidaito. Ratesididdigar kuskure na iya zama ƙasa da kitsen jiki 1%. Waɗannan samfuran sune "daidaitaccen gwal" na gaskiya waɗanda yakamata a kwatanta wasu hanyoyin da (3).

Samfurori masu sassauƙa suna da kyau sosai kuma ana ɗaukar su "ma'aunin zinare" don ƙimar mai. Koyaya, sun haɗa da gwaje-gwaje da yawa kuma ba kasafai ake samun su ga jama'a ba.

Wace Hanyar ce Mafi Kyawu a Gare Ku?

Yanke shawarar wace hanya ce ta tantance yawan kitsen jiki ya fi muku sauƙi ba sauki.

Anan akwai tambayoyi da yawa waɗanda zasu iya taimaka muku yanke shawara:

• Menene dalilin kimanta yawan kitsen jikinku?
• Yaya muhimmancin babban daidaito?
• Sau nawa kake son gwada yawan mai na jikinka?
• Shin kana son hanyar da zaka iya aiwatarwa a gida?
• Yaya muhimmancin farashi?

Wasu hanyoyin, kamar su ma'aunin fata, lissafin kewayawa da na'urorin BIA masu ɗauke da tsada, basu da tsada kuma suna ba ku damar auna ku a cikin gidan ku yadda kuke so. Hakanan za'a iya siyan na'urori akan layi cikin sauki, kamar akan Amazon.

Kodayake waɗannan hanyoyin ba su da mafi girman daidaito, suna iya zama mafi kyawun zaɓi a gare ku.

Yawancin hanyoyin da ke da cikakkiyar daidaituwa babu su don amfani a gidanka. Mene ne ƙari, lokacin da suke samuwa a wurin gwaji, ƙila za su iya tsada.

Idan kana son ingantaccen kimantawa kuma a shirye kake ka biya shi, kana iya bin hanyar da ke da daidaito daidai kamar nauyin hydrostatic, ADP ko DXA.

Kowace hanyar da kuka yi amfani da ita, yana da mahimmanci kuyi amfani da wannan hanyar koyaushe.

Kusan dukkan hanyoyin, ya fi kyau ka auna awo da safe bayan ka yi azumi na dare, bayan ka shiga banɗaki kuma kafin ka ci komai ko fara ayyukan yau da kullun.

Da kyau, ya kamata ka yi gwajin kafin ka sami abin sha, musamman ga hanyoyin da suka dogara da siginonin lantarki kamar BIA, BIS da EIM.

Kimanta kanku hanya ɗaya kowane lokaci zai rage ƙimar kuskure kuma zai sauƙaƙa faɗi idan kuna samun ci gaba.

Koyaya, koyaushe yakamata ku fassara sakamakonku daga kowace hanya tare da taka tsantsan. Ko da mafi kyawun hanyoyin basu cika ba kuma kawai suna ba ka kimar ƙimar jikinka na gaske.