Female body fat rate standard
1, female body fat rate standard
Body fat percentage (body mass index) refers to the proportion of fat weight in human body, also known as body fat percentage, which reflects the amount of fat in human body. The body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women. The body fat rate should be kept within the normal range.
2. Measurement method of body fat percentage
Fat clip measurement
By pinching the meat at the position shown in the figure, you can judge the accumulation of your chest fat, abdomen fat and leg fat, and then convert them according to the standard.
BIA measurement method
Traditionally, the method of measuring body fat percentage is complicated, mainly DEXA method, but the time and cost are quite uneconomical. Therefore, in recent years, a more convenient bioelectricity measurement method has emerged, that is, a fairly accurate measurement value can be obtained in a short time, which is suitable for family and outpatient doctors.
The main principle of BIA measurement is to simply divide the human body into conductive body fluids, muscles and so on. And non-conductive adipose tissue. When measuring, the electrode sheet sends out a very small current through the body. If the proportion of fat is high, the measured bioelectrical resistance is large, and vice versa. BIA is measured by this mechanism. Female body fat rate standard
3. How is the body fat rate calculated?
Body mass index calculation method
If you want to know your body fat rate, you can use the following two formulas.
Body mass index = weight (kg) ÷ (height × height) (m)
Body fat rate: 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female 0).
The harm of female obesity
1, breast cancer
Most women with breast cancer are related to obesity and high-calorie diet. A large number of data prove that the probability of obese people suffering from breast cancer is 3-3.5 times that of normal people. Therefore, the occurrence of breast cancer is closely related to estrogen, because the ovaries of obese women secrete estrogen, and the fat also contains a substance that can be converted into estrogen. The more fat, the more estrogen. However, the higher the estrogen level, the easier it is to get breast cancer.
2, coronary heart disease, fatty liver, diabetes, cerebrovascular disease, etc.
In addition, obesity may also lead to hyperlipidemia, coronary heart disease, fatty liver, diabetes, cerebrovascular diseases and so on. However, obese girls are more likely to develop diabetes when they grow up. So obesity has a great influence on our life. In addition to heredity, endocrine disorders and organic diseases, the most important factor of obesity is improper diet. Female body fat rate standard
3. Middle-aged women are more likely to suffer from gallstones, and women with abdominal obesity are more likely to suffer from gout.
4, female obesity, in addition to the dangers of obesity, there are its particularity.
The estrogen level of obese women is higher than that of ordinary women. It is the higher estrogen level that increases the risk of endometrial cancer and postmenopausal breast cancer. Therefore, the risk of obese women suffering from these two kinds of gynecological tumors is much greater. The increase of estrogen may also lead to or aggravate edema of lower limbs.
The harm of thin women
1, gastroptosis
Don't envy the female colleagues around you who are always full after eating. A few mouthfuls of rice can cope with a lunch. Only she knows how much pain her stomach suffers every day: loss of appetite and always feeling flatulence and pain. If you do a painful gastroscopy for this, the diagnosis may be: gastroptosis. Yes, when the human body is too thin, the abdominal wall is slack and the abdominal muscles are weak, which leads to the weakness of the muscles and ligaments that suspend and fix the position of the stomach, and the abdominal pressure drops, so the physiological position of the whole stomach is reduced and the gastric peristalsis is weakened, which leads to gastroptosis. Female body fat rate standard
2. Gallstones
Our bile is secreted by the liver, which contains cholesterol, bile salts, calcium and lecithin. And they keep a certain proportion. People who are too thin generally have insufficient calorie intake, so the consumption rate of fat precipitated in body tissues is accelerated, and cholesterol moves with it, resulting in its content in bile increasing, becoming sticky, precipitating crystals and forming stones.
3. Uterine prolapse
Without the protection of sufficient fat, the uterus can easily descend from its normal position along the female private parts, and the cervix will droop and even protrude out of the female private parts, resulting in what we call uterine prolapse, which may even lead to cervical infection and even cervicitis.
Diet food
1, black beans
The content of high-quality protein in black beans is above 45%. It is four times that of soybeans, so it has also won the reputation of "the king of beans". Compared with meat, its protein content is twice that of meat (pork and chicken), three times that of eggs and 12 times that of milk. The black bean protease made from black beans is undoubtedly easier to be absorbed by people, which is more obvious for eliminating toxins in the body and thus achieving the purpose of losing weight.
2. Young citrus fruits
Citrus is rich in ingredients that help you purify your body and make your whole body slim, as well as dietary fiber such as pectin, vitamins, calcium, copper, phosphorus, potassium and iron. These nutrients are particularly rich, which can fully regulate your endocrine, promote the functions of digestive system, nervous system, heart and blood vessels, and greatly enhance your metabolism.
Among them, pectin can inhibit the absorption of sugar, synephrine decomposes body fat and helps fat burn. After the fructose in citrus enters the body, it will be quickly converted into an energy source, which will be consumed in time without worrying about accumulation.
Step 3: vegetables
Tired of eating boiled vegetables and fried vegetables, you can turn onions, sweet peppers, pumpkins, carrots, asparagus and garlic into salads and vegetable cakes.
Step 4: salad
Salad is easy to make and healthy to eat. Soak and wash vegetables and fruits, cut into shreds and slices,
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Add low-fat cheese, a handful of nuts, a small amount of spices and two pieces of bread, and a meal will be solved.
5, low-calorie drinks
In summer, many desserts such as ice cream can be seen everywhere. If you are not careful, a lot of mousse, Sweet Caffe, tea and soda will be swallowed. Unconsciously, a pile of heat accumulates in the body. It's very hot, we usually drink a lot of drinks, but our appetite is still strong, so we accidentally take in too many calories. The following refreshing drinks can help you get rid of excess calories and make you feel thin in summer. They are especially recommended, so you can have no worries.
Herbal tea juice: half a glass of water plus a bag; It can detoxify, remove greasy and eliminate fat in a healthy way. Lemon juice: Add 1 slice of lemon 1/4 cups to half a glass of water to relax your body. Pomegranate juice, add some ice and a cold drink will be ready. Brew in boiling water, let it cool, and adjust the temperature according to personal taste.
6.kiwi fruit
Kiwi is rich in vitamin C and has always been a favorite fruit. Its special ingredients can make people
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Protein eaten by children is decomposed into small molecular amino acids, which is beneficial for human body to absorb and reduce the chance of accumulation of body fat or visceral fat. The water-soluble fiber (pectin) contained in kiwifruit can prevent the small intestine from absorbing the fat obtained from food, let the fat be excreted with feces, and reduce the chance of accumulation in the body. For people who like to stay up late or eat late, kiwifruit rich in actinidine digestive enzymes can effectively help digestion and reduce the burden on the stomach, which is a good partner for people to lose weight.
7.bananas
Many summer fruit diet meals contain bananas. Bananas have high sugar content, which can be digested immediately after eating and quickly replenish physical strength. Eating bananas will also make you feel full and reduce your appetite. Bananas are rich in dietary fiber, vitamin A, potassium and so on. And it has a good effect on the whole intestine, strengthening tendons, diuresis and soft stool.
8. Fish
Choose fish, which is one of the easiest ingredients to find to lose weight. At the same time, nutritious food is rich in protein. Preparing a delicious main meal and choosing low-calorie fish through cooperation with fish is a good healthy diet food.
9. Persimmon
These delicious fruits can provide vitamins and a lot of antioxidants. No more than 70 calories is very suitable for losing weight, and it can also solve girls' love for food. Persimmons can be bought in every store, which is a very cheap and healthy way to lose weight.
10 broccoli and green beans
Combine these two extremely low-calorie foods with delicious meals. Sprinkle a small amount of salt, this diet food can improve the metabolic function of girls without extra exercise. Using this fat-burning vegetable combination will definitely help girls lose weight healthily.
1 1, soybean
Healthy beans such as soybeans contain no more than 365,438+0 calories, which helps girls burn fat. Put soybeans in the weekly healthy diet menu, and girls can make full use of these foods to lose weight healthily.
12, yellow tomato
Tomatoes, according to their color and composition, contain different calories. Yellow tomatoes contain only 15 calories, while red tomatoes contain 18 calories. Clean up your refrigerator and store a lot of persimmons, which are very healthy weight-loss vegetables.
13, watermelon
Watermelon is the most common and frequently eaten fruit in summer. Watermelon can not only quench thirst, but also help to lose weight. The water content of watermelon is incomparable with other fruits. Eating watermelon can induce diuresis, help digestion, help people to eliminate excess water in the body and maintain the normal operation of kidney function. Watermelon is a low-calorie fruit. Eating watermelon helps to lose weight, but it should be eaten in moderation, not in excess. Eating too much may lead to fat accumulation, which is not conducive to weight loss.
14, mushrooms
In the diet of losing weight, the low-calorie diet is also very healthy. Mushrooms contain only 26 calories, various minerals and healthy carbohydrates. These mushrooms are definitely the first choice for girls to lose weight healthily.