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تعرف على طرق حساب كتلة الجسم..وما هو الوزن المثالى المناسب لطولك وعمرك؟ - مجلة اسال طبيبك انتقل إلى المحتوى تعرف على طرق حساب كتلة الجسم..وما هو الوزن المثالى المناسب لطولك وعمرك؟ فريق التحرير | أبريل 2, 2020 أبريل 6, 2018 | الأمراض الداخلية
حساب كتلة الجسم ليست بالأمر الصعب كما يعتقد البعض حيث أنك تستطع حساب كتلة جسمك عن طريق القيام بعمل قسمة بسيطة حيث نقسم قيمة الوزن بالكيلو جرام على الطول بالمتر المربع، ونتيجة هذة العملية الحسابية تعطى لك الوزن الذى من المفترض أن تكون عليه.
حساب كتلة الجسم ما يفعله الرياضيون لـ حساب كتلة الجسم: يقوم الرياضيون ومن يبحثون عن الرشاقة ويخضعون لأنظمة غذائية محددة حتى يستطيعوا إنقاص وزنهم، بقياس وزنهم على موازين تقوم بحساب قيمة الدهون والعضل كلاً منهم على حدا حتى يستطيعون التركيز على الأجزاء التى يجب أن يعملوا عليها ليصلوا إلى الوزن المثالى، ولكن للعلم يجب أن تعلم أن العضلات لا تمثل أى زيادة فى الوزن على العكس يجب أن تكون كمية العضل فى جسم الأنسان أكبر بكثير من قيمة الدهون وذلك لأنه لا يستحسن صحياً أن يكون فى جسد الأنسان دهون زائدة.
نسبه الدهون بالجسم كيفية حساب نسبة الدهون فى الجسم: أن تقوم بحساب نسبة الدهون فى جسمك أمر سهل جداً وحتى أن أحببت حسابه فى المنزل بالطرق التقليدية، ولكن يجب أن تعلم أن للنساء الراغبات فى حساب نسبة الدهون فى أجسامهن طريقة مغايرة تماماً للطريقة التى يجب أن يتبعها الرجال فى حساب نسبة الدهون فى أجسادهم، إليك طريقة الحساب للنساء:-
حيث نقم بحساب كتلة الجسم (وزنه) نقوم بضرب الوزن بمعادلة الجسم للنساء وهي (732.0) ونجمعه مع القيمة (986.8) والمثال بالكامل :-
(وزن الجسم×732.0)+986.8 قياس محيط الخصر×157.1570.0 قياس الأرداف×249 نجمع النتائج الثلاثة التي حصلنا عليها وجمعها ببعضها وبعدها نحصل على نسبة كتلة الجسم العضلية ونقوم بعملية طرح وزن الجسم الكلى – كتلة الجسم العضلية = نسبة دهون الجسم.
حساب نسبة الدهون فى جسد الرجل يتم كالتالى :-
(وزن الجسم الكلي× 082.1)+42.94 (قياس محيط الخصر×15. 4) نطرح النتائج التي حصلنا عليها والناتج يكون كتلة الجسم العضلية نطرح (وزن الجسم الكلى- كتلة الجسم العضلية)= وزن دهون الجسم، (وزن دهون الجسم×100) نقسمه بوزن الجسم الكلي ويكون الناتج نسبة دهون الجسم.
حساب الوزن كيفية معرفة الوزن المثالى: الجميع يريد الوصول إلى الوزن المثالى، ويعتبر حلم لكل الأشخاص الذين يعانون من زيادة فى الوزن، وتتطاردهم كمية الدهون الزائدة فى أحلامهم مطالبة أياهم بسرعة التخلص منها، وخصوصاً فى ظل الأنتشار المخيف للوجبات السريعة المسماه بـ “الفاست فود” لما لها من مردود مخيف على الوزن، حيث تعمل على سرعة زيادة الوزن بصورة مرعبة، كما أن المياة الغازية أحد أسباب إرتفاع نسبة الدهون فى الجسم، وعدم إتباع نظام صحي متكامل فى التغذية، وعدم ممارسة التمارين الرياضية،
مثل المداومة على الذهاب إلى الجيم لممارسة الرياضات المختلف، أو القيام بتمارين رياضية سريعة فى المنزل إذا كنت لا تستطيع الإلتزام بالذهاب إلى الجيم، أو المشى السريع أو ما يسمى “الهرولة”، لذلك يحاول العديد من الأشخاص بـ حساب كتلة الجسم اي معرفة إذا كانت أوزانهم مثالية أم لا، فى محاولة لتدارك المشاكل الصحية الكثيرة التى تسببها السمنة أو أى زيادة فى نسبة الدهون فى الجسم،
من طرق حساب كتلة الجسم اي معرفة الوزن المثالى هى قسمة وزن الجسم على الطول والنتيجة هى الوزن المثالى للشخص.
الوزن والطول التناسب بين الطول والوزن: مؤشر كتلة الجسم (BMI) = الوزن بالكيلوغرام / (الطول بالمتر× الطول بالمتر)، بناء على النتيجة يتم تحديد حالة الجسم، إذا كانت نحافة، أو وزناً مثالياً، أو زيادة في الوزن، أو سمنة مفرطة.
على سبيل المثال: إذا كان طول الشخص 1.65م، ووزنه 63كغ فإن مؤشر كتلة الجسم له تساوي ((63)/(1.65×1.65)).
عند حسابها تكون النتيجة = (63 / 2.7) = 23.33. بما أن مؤشر الكتلة بين 18.5 و25، فإنّ الوزن مثالى.
أما عند حساب مؤشر الكتلة عند الأطفال يتم الاعتماد على طول الطفل لمعرفة وزنه المثالي، وتكون المعادلة كالتالى : الوزن المثالي=(العمر بالسنة×2)+8.
حساب الوزن علاقة زيادة الوزن بالعمر: بالنسبة للأطفال فهم يمتلكون دهون بنية جيدة حول منطقة الكتف والتى تعمل على مساعدتهم على الحفاظ على درجة حرارة الجسم بعد الولادة مباشرة نتيجة خروج الطفل من بطن أمه إلى الخارج مما تساعده على حدوث توازن فى درجة حرارة جسده، ولكن هذة الدهون تبدأ فى الأختفاء بعد مرحلة الطفولة نتيجة عدم حاجة الجسم إليها، ولكن يبدأ هذا النوع من الدهون فى الظهور مرة آخرى بعد فترة البلوغ عند الفتيات، ولكن هذا لا ينفى وجود الدهون البنية عند الذكور أيضاَ ولكن بالمقارنة بينهم وبين النساء فيوجد فرق كبير، ولكن بعد فترة منتصف العمر تتغير حالة الوزن تماماً لدى الرجال والنساء حيث تنتشر ظاهرة زيادة الوزن بين النساء والرجال فى الفترة التى تلى العام الخمسين،
وكان علماء المتخصصون فى التغذية يظنون لعدة سنوات يعتقدون أن زيادة الوزن فى هذا العمر تعود لسببان أهمهما أن الجسم يصبح أقل نشاطاً مع تقدم العمر لذلك يخزن أكبر قدر من الدهون فى أماكن مختلفة من الجسد ولكن فى سن الشباب الحركة تكون أكثر وبالتالى الوزن أخف، والسبب الثانى أن زيادة الدهون البيضاء الغليظة تحت جلد البطن والفخذين يحدث نتيجة الإفراط في تناول الطعام وخاصة المأكولات المشبعة بالدهون والسكريات، لذا يجب على الأشخاص الذين تقدموا فى العمر الأبتعاد الأطعمة التى تزيد شحوم الجسم، والتركيز على الأكلات المليئة بالألياف والتى تصل المعدة لحالة الشبع سريعاً،
وذلك لأن لأن تراجع نشاط الدهون البنية يؤدى إلى نقص حرق الدهون إلى النصف مقارنة بمرحلة الشباب، كما أنه يجب التنويه أن خبراء التغذية فى العالم كله يوصون بمحاولة تقليل المواد التى تدخل الجسم والتى تشتمل على سعرات حرارية بمعدل 200 سعر حرارى على الأقل وذلك بعد بلوغ سن الخامسة والأربعون، ولكن مدرسة آخرى من أطباء التغذية تفضل قيام كبار السن بممارسة تمارين خفيفة أو متوسطة الشدة لمدة تتراوح من ثلاثون إلى خمسة وأربعون دقيقة لمدة تصل إلى خمسة أيام أسبوعياً لضمان الحصول على نتيجة واضحة.
حساب الوزن الوزن المثالى للمرأة: جميع الأناث على سطح الكرة الأرضية يسعون إلى الحصول على قوام ممشوق، وجسد مثالى خالى من الدهون الزائدة التى تجعل الشكل العام للجسد سيئاً للغاية وخاصة أن الفتيات والأناث بشكل عام يكرهون هذة الحالة، لذا يجب أن تعلمن أن الكتل الدهنية أو العضلية تختلف إختلاف جذرى بين الرجال والنساء،
وخاصة أن المعدل العضلى لدى الرجال يكون أعلى بكثير من المعدل العضلى لدى النساء، وذلك نتيجة الاختلاف في النسبة بسبب اختلاف البنية الجسدية للأنثى وللذكر، نظراً لأن عظام الرجال أقوى وأضخم وأكبر حجماً بالمقارنة بالسيدات نظراً لطبيعتهم الجسدية المختلفة، مما يعطى وزن زائد فى الحالات الطبيعية،
كما أنها يجب أن تعلم أجساد الرجال تحتوى على كميات كبيرة من الدهون المتراكمة بالمقارنة بالسيدات وخاصة فى المناطق التى تحتوى على عضلات، لذلك إذا أردت كسيدة حساب المسألة الحسابية السابقة لمعرفة وزنك المثالى، فيجب أن تعلمى أن إذا كان مؤشر كتلة الجسم أقل من 18.5 فالمرأة تعاني من نقص في الوزن أما إذا كان مؤشر كتلة الجسم ما بين 18.5 الى 24.9 فـ فى هذة الحالة تكون الفتاة أو السيدة تمتلك جسم مثالى تماماً خالى من أى دهون زائدة، بشرط الأبتعاد مطلقاً عن الأطعمة المشبعة بالدهون، والسكريات، والمشروبات الغازية، والأكثار من شرب الماء، وتناول الخضروات، والفاكهة المليئة بالألياف.