Asilimia ya Mafuta ya Mwili
Tathmini ya Muundo wa Mwili
Matokeo ya Tathmini
Uzito wa Mafuta (Fat Mass)
Uzito wa Misuli (Lean Mass)
Uainishaji wa ACE (American Council on Exercise)
Uainishaji wa Pollock (kwa umri na jinsia)
Jedwali la Kumbukumbu la ACE
| Uainishaji | Wanaume (%) | Wanawake (%) |
|---|---|---|
| Mafuta Muhimu (Essential Fat) | 2–5% | 10–13% |
| Wachezaji (Athletes) | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Inayokubalika (Acceptable) | 18–24% | 25–31% |
| Unene (Obesity) | ≥ 25% | ≥ 32% |
Jedwali la Kumbukumbu la Pollock (kwa umri)
Wanaume
| Umri | Bora | Nzuri | Wastani | Chini ya Wastani | Mbaya |
|---|---|---|---|---|---|
| 18–25 | < 10% | 10–13% | 14–17% | 18–21% | > 21% |
| 26–35 | < 12% | 12–15% | 16–19% | 20–23% | > 23% |
| 36–45 | < 14% | 14–17% | 18–21% | 22–25% | > 25% |
| 46–55 | < 16% | 16–19% | 20–23% | 24–27% | > 27% |
| 56+ | < 17% | 17–20% | 21–24% | 25–28% | > 28% |
Wanawake
| Umri | Bora | Nzuri | Wastani | Chini ya Wastani | Mbaya |
|---|---|---|---|---|---|
| 18–25 | < 17% | 17–20% | 21–24% | 25–28% | > 28% |
| 26–35 | < 18% | 18–21% | 22–25% | 26–29% | > 29% |
| 36–45 | < 20% | 20–23% | 24–27% | 28–31% | > 31% |
| 46–55 | < 22% | 22–25% | 26–29% | 30–33% | > 33% |
| 56+ | < 23% | 23–26% | 27–30% | 31–34% | > 34% |
Kuhusu Njia za Tathmini
Jackson & Pollock (Kukunja Ngozi 3)
Njia inayotumika zaidi kwa sababu ya urahisi na usahihi mzuri. Imethibitishwa sana katika fasihi ya kisayansi, na uhusiano mkubwa na DEXA (r > 0.85). Imeidhinishwa na American College of Sports Medicine (ACSM) kama njia ya kawaida ya nyanjani ya kutathmini muundo wa mwili katika mazingira ya kliniki na utafiti.
Jackson & Pollock (Kukunja Ngozi 7)
Inachukuliwa kuwa kiwango cha dhahabu cha shambani. Sahihi zaidi lakini inachukua muda mrefu zaidi. Inafaa kwa tathmini za kina na ufuatiliaji wa wachezaji.
US Navy
Njia inayotumia mzunguko. Rahisi sana (inahitaji mkanda wa kupimia tu) lakini si sahihi kama njia za kukunja ngozi. Inafaa kwa uchunguzi wa haraka.
Mambo Muhimu ya Kuzingatia
• Umajimaji: Tathmini wakati mtu yuko na umajimaji wa kawaida (epuka upungufu wa maji au uhifadhi wa maji kupita kiasi).
• Wakati: Tathmini ipendekeza kufanywa kwa wakati huo huo wa siku kwa ulinganisho wa mfululizo (asubuhi ni bora).
• Mbinu: Usahihi unategemea mbinu sahihi ya mpima. Vipimo vifanywe mara 3 na kutumia wastani.
• Callipers: Kwa kukunja ngozi, tumia callipers za kisayansi zilizowekwa (mfano Harpenden, Lange na Cescorf).
• Mipaka: Njia za shambani zina kiwango cha hitilafu cha ±3–5%. Kwa usahihi mkubwa zaidi, fikiria DEXA au plethysmografia ya msukumo wa hewa.
• Mazoezi: Epuka tathmini mara baada ya mazoezi makali (subiri masaa 24–48).
• Mwinuko: Katika maeneo ya mwinuko mkubwa kama Nyanda za Juu za Kenya (Nairobi na maeneo ya jirani), viwango vya kawaida vya muundo wa mwili vinaweza kutofautiana na maadili yanayotokana na idadi ya watu wa pwani. Tafsiri matokeo kwa muktadha wa kliniki katika hali hizi.
Marejeo
- 1. Jackson AS, Pollock ML. "Generalized equations for predicting body density of men." Br J Nutr. 1978;40(3):497–504. PubMed ↗
- 2. Jackson AS, Pollock ML, Ward A. "Generalized equations for predicting body density of women." Med Sci Sports Exerc. 1980;12(3):175–181. PubMed ↗
- 3. Hodgdon JA, Beckett MB. "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height." Naval Health Research Center Technical Report Nos. 84-11 / 84-29. San Diego, CA; 1984.