Kashi Na Kitsen Jiki

Menene Shi?

Kashi na Fat ɗin Jiki shine ɓangaren jimlar nauyin ku wanda ya ƙunshi nama mai ƙiba (mai). Ana la'akari da mafi girman ma'auni na "Haɗin Jiki," yana bambanta tsakanin fam ɗin wanda shine tsarin aiki (tsoka, kashi, ruwa) vs. ajiyar makamashi (mai).

Mahimmanci vs. Ajiye Fat

• Muhimman Fat:Wajibi ne don rayuwa (samar da hormone, shayarwar bitamin, tsarin zafin jiki).
  • Maza: ~ 2-5%
  • Mata: ~ 10-13% (mafi girma saboda bukatun haihuwa)
• Ajiye Fat:Tattara makamashi tanadi a cikin adipose tissue.

Yadda HealthKit ke Auna Shi

Apple Watch ya yibaauna kitsen jiki. HealthKit yana karɓar wannan bayanan daga: *Smart Sikeli:(misali, Withings, Garmin, Qardio) waɗanda ke amfani da Binciken Tasirin Matsala (BIA). *Shigar da hannu:Daga gwajin DEXA ko gwajin caliper.

Bayanan Kimiyya

Rikicin Ma'anar "Kiba".

Mutum na iya samun "BMI" na al'ada amma mai yawan jiki (ƙananan ƙwayar tsoka), yanayin da aka sani da kiba na sarcopenic. Sabanin haka, 'yan wasa na iya samun "Kiba" BMI tare da ƙananan kitsen jiki.

Auna yawan kitsen jiki yana ƙetare waɗannan kurakurai.

Ra'ayoyin Magana (Gallagher et al., AJCN)

Matsakaicin lafiya sun bambanta sosai ta shekaru da jima'i. Abubuwan da aka yarda da su a ko'ina na asibiti:

Mata:| Shekaru | Rashin Lafiya (Mai Karanci) | Lafiya | Kiba | Kiba | | :--- | :--- | :--- | :--- | :--- | |20-39| <21% | 21-32% | 33-38% | > 39% | |40-59| <23% | 23-33% | 34-39% | > 40% | |60-79| <24% | 24-35% | 36-41% | > 42% |

Maza:| Shekaru | Rashin Lafiya (Mai Karanci) | Lafiya | Kiba | Kiba | | :--- | :--- | :--- | :--- | :--- | |20-39| <8% | 8-19% | 20-24% | > 25% | |40-59| <11% | 11-21% | 22-27% | > 28% | |60-79| <13% | 13-24% | 25-29% | > 30% |

Muhimmancin asibiti

Kamfanin Hormone

Nama na adipose yana aiki ne ta ilimin halitta. Maɗaukakin kitsen jiki ya daidaita da: *Juriya na Insulin:Abubuwan fatty acid da suka wuce kima suna tsoma baki tare da ɗaukar glucose. *Kumburi na Tsari:Kwayoyin mai suna ɓoye cytokines masu kumburi (IL-6). *Rashin daidaituwa na Hormonal:Ƙara haɓakar testosterone zuwa estrogen (aromatization).

Tarkon "Athletic".

Matsakaicin ƙarancin kitsen jiki shima yana da haɗari. *Mata (<10-13%):Hadarin amenorrhea (asarar lokaci), asarar yawan kashi, da hadarin hormonal (Triad 'yar wasan mata). *Maza (<2-5%):Testosterone drop, rage rigakafi, da gajiya.

Shawarwari

Yadda Ake Aunawa

• Daidaituwa:Ƙarfafawar Bioelectrical (ma'auni mai wayo) sananne ne mai ƙarancin ƙarfi. Matakan hydration suna canza sakamakon.
• Ka'idar:Auna a lokaci guda, ƙarƙashin yanayi iri ɗaya (misali, safiya, azumi, bayan bayan gida, kafin wanka).
• Trend > Lamba:Cikakken lambar na iya zama a kashe da 3-5%, amma idanTrendyana sauka, kuna rasa mai.

Inganta Haɗin Jiki

Rage nauyi yana da sauƙi; rasamaiyayin kiyayewatsokashine burin. *Horon Ƙarfi:Mahimmanci don siginar jiki don kiyaye tsoka. *Sinadarin Sinadarin:Babban furotin (1.6g - 2.2g a kowace kilogiram na nauyin jiki) yana ba da kariya ga kitse yayin rashi. *Asara a hankali:Rasa> 1% na nauyin jiki a kowane mako yana ƙara haɗarin asarar tsoka.

Magana

1. Gallagher D, et al. (2000) Matsakaicin adadin kitsen jiki mai lafiya: hanya don haɓaka jagororin dangane da ma'aunin jiki.Jaridar Amirka ta Abincin Abinci, 72 (3), 694-701.
2. Majalisar Amurka akan Motsa jiki (ACE). Rarraba Fat Jiki.
3. Kyle UG, et al. (2004) Binciken impedance Bioelectrical - Sashe na I: nazari na ka'idoji da hanyoyin.Clinical Gina Jiki.