Hoki ki Hauora & Āhua Noho
Tātaitai Ōrau Ngako Tinana
Whakatauritehia tō ōrau ngako tinana mā ngā inenga pēnei i te hope, kaki, me te huha. He tohu whānui — ehara i te inenga haumanu.
Ka noho ngā raraunga ki tō pūrereTātai kua whakamātauria
Mō tēnei tātaitai
Ka whakatinanahia e tēnei tātaitai te tikanga ngako-tinana a te US Navy + ārahi MoH mai i U.S. Navy method. Tirohia whakamutunga 20 Hānuere 2026. Whakamanahia ngā tatauranga mā te whai i te hononga.
Ngā awhe ngako pai
ACSM- •Tāne: 2-5%
- •Tāne hākinakina: 6-13%
- •Tāne pakari: 14-17%
- •Tāne toharite: 18-24%
- •Wāhine hira: 10-13%
- •Wāhine hākinakina: 14-20%
- •Wāhine pakari: 21-24%
- •Wāhine toharite: 25-31%
Whakatūpato
He whakatau tata nō tēnei tātaitai, hei whakamōhio noa iho. E ai ki ngā tātai paerewa, ā, kāore pea e whakaata i ōu āhuatanga ake. Me kōrero ki tētahi mātanga tohu mō ōu āhuatanga ake.
Me pēhea te tātai ōrau ngako
Ka whakamahia te teitei, kakī, hope (me te papa).
- 1
Tāne
BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Ngā wāhanga: cm.
- 2
Wāhine
BF% = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387
Tāpiri te papa mō ngā wāhine.
- 3
Awhe pai
Tāne: 8-20% · Wāhine: 18-30% (ka rerekē ki te tau)
Iti = hākinakina.
Ngā Pātai Auau
He aha ngā ōrau ngako hauora?
Ka rerekē ngā āwhata ōrau ngako hauora mā te ira me te pakeke. Mō ngā wāhine pakeke, ko te āwhata hauora noa ko te 20–35%; mō ngā tāne pakeke, ko te 8–24%. He whānui ēnei wāhanga — ka taea pea ngā toa hākinakina ki raro ake i ēnei āwhata, ā ka rerekē iti ngā āwhata i waenga i ngā whakahaere hauora rerekē. Ka whakarōpū te American Council on Exercise (ACE) i ngā ngako: ngako nui rawa (wāhine 10–13%, tāne 2–5%); toa hākinakina (wāhine 14–20%, tāne 6–13%); taurite (wāhine 21–24%, tāne 14–17%); whakaaetia (wāhine 25–31%, tāne 18–24%); me te mōmona (wāhine 32%+, tāne 25%+). I Aotearoa, ka nui haere ngā aromatawai hauora mō ngā tūraru hono-taumaha e whakamahi ana i ngā ōrau ngako taha atu i te BMI me te āwhata hope, nā te mea ka kōrero tāhekeheke te BMI anake i ngā tāngata uaua. Ka hāngai whānui ngā aratohu hauora o Aotearoa ki ngā paerewa ā-ao. Puna: American Council on Exercise; NZ Ministry of Health (health.govt.nz).
Ka pēhea te ine i ngā ōrau ngako?
He maha ngā tikanga ine i ngā ōrau ngako, ka rerekē tēnā tēnā i te tika me te āheitia. Ko te ārahitanga DEXA (Dual-Energy X-ray Absorptiometry) te paerewa kōura — he tika rawa engari ka hiahia taputapu mātanga, ā ka utu $100–200 i ngā mātāpuna o Aotearoa. Ko te inehau ā-raro-wai (inenga raro wai) he tika rawa anō engari he iti ake tōna wātea. Ko ngā kairipi-ngako, ka whakamahia e ngā tohunga whakangungu hei ine i te matotoru ngako i ngā wāhi tinana maha, e wātea ana whānui, ā he tika ōrite (±3–4%). Ko ngā ine Tātari Aukati-Hiko Koiora (BIA) he noa i ngā whare whakahohe me ngā kāinga — he māmā engari ka taea te rerekē me te māwai hāora. Ka whakamahi te tikanga āwhata Taua o Āmerika i ngā inenga hope, hope-nui, me te kaokao hei whakatauhia i ngā ngako — he iti ake te tika engari ko tētahi raro-ine anake e hiahiatia ana. Ka whakamahi noa ngā tātaitanga ipurangi i te tikanga Taua, ngā whakatauhia i ahu mai i te BMI rānei. Puna: CSIRO; American College of Sports Medicine (acsm.org).
He pai ake ngā ōrau ngako i te BMI?
Ka kiia noa ko ngā ōrau ngako he ine tūraru hauora tika ake i te BMI (Tauine Taumaha Tinana), nā te mea ka ine tōtika i te nui o ngā ngako e hāngai ana ki te tapeke taumaha tinana. Ko te BMI ko te teitei me te taumaha anake e whakamahia ana, nō reira ka taea te whakariterite i ngā tāngata uaua (hei tauira, ngā kaitākaro rākau) hei taumaha rawa, ā ka taea te iti-whakaaro i ngā tūraru hauora o ngā tāngata taumaha toharite engari ngako-teitei ('ngako māmā'). Heoi anō, ka whakamahia tonu te BMI whānui i Aotearoa me te ao i runga ake i ōna āhuatanga kore utu, kore whakaekea, māmā ake ki te tātai. Ka tohu ngā rangahau ko ngā ine e rua he ārahina ō rāua: ko te āwhata hope he kaipoipoi kaha anō o te tūraru mate huka. Ka whakamahi a Te Manatū Hauora o Aotearoa i te BMI taha atu i te āwhata hope hei taputapu āta-aro. Mō ngā tāngata he āwangawanga mō te āhua tinana, ka homai ngā whakamātautau ōrau ngako i ngā kōrero ka taea te mahi. Puna: NZ Ministry of Health — Weight Management (health.govt.nz).
He aha ngā tūraru hauora o ngā ngako teitei?
Ko ngā ngako nui ake rawa, ōrite rawa ki ngā ngako puku (ngā ngako e rokirokihia ana huri noa i ngā pūnaha ā-roto), e hono ana ki ngā tūraru piki nui o ētahi āhua hauora mōrearea nui. Ko ēnei ko: te mateuka ā-momo 2; te mate manawa (ngā aitua manawa me te tōkai); te pēhanga toto teitei (haumarutanga); ētahi mate pukupuku (ū, ngihi, kuha); te mate moe-aukati; te mate ngako i te ate (NAFLD); me te mate wheua. I Aotearoa, ka tāpaea ngā utu hauora hono-mōmona neke atu i te $2 piriona ia tau, ā ko te mōmona tētahi kaiwhakaara matua o ngā matenga tōmua ka āraihia. Ko ngā iwi Māori me ngā iwi o Te Moana-nui-a-Kiwa i Aotearoa he rēti mōmona me ngā āhuatanga hono teitei ake, ōrite pea nā ngā āhuatanga ōhanga-pāpori me te uru hauora. Ko te ngenge 5–10% noa o te taumaha tinana inā taumaha rawa, mōmona rānei ka taea te heke nui i ēnei tūraru. Puna: NZ Ministry of Health — Obesity (health.govt.nz).
Me pēhea te mahi a tēnei tātaitai
Ka whakamahia e tēnei tātaitai ngā raraunga hou rawa mai i ngā puna kāwanatanga o Aotearoa. Ka mahia ngā tātaitai katoa ki tō pūtirotiro — kāore tō raraunga e wehe i tō pūrere.
Ka mahia ngā tātaitai katoa ki tō pūtirotiro — kāore tō raraunga e wehe i tō pūrere. Ko ngā hua hei ārahi noa iho, ehara i te tohutohu pūtea ngaio.
I hangaia, i tiakina e Konstantin Iakovlev. Raraunga mai i te IRD me ngā puna kāwanatanga mana o Aotearoa.
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