Abin da ya kamata ku sani game da kitsen subcutaneous!

Shin ka taɓa ɗan matse ɗan fata a hannunka ko cikinka? Abin da ke jin kamar yana ƙarƙashin fatar jikinka ana kiransa da kitsen subcutaneous , ko kuma a likitanci ana kiransa da "Subcutaneous fat". Wannan wani abu ne da kowa ke da shi a jikinsu kuma duk muna buƙatarsa. Amma, me zai faru idan muka yi yawa? Ta yaya yake shafar lafiyarmu? Bari mu yi magana game da wannan dalla-dalla a yau.

Menene wannan kitsen da ke ƙarƙashin fata da ake kira "Subcutaneous fat"?

A taƙaice dai, wannan wani kitse ne da ke ƙarƙashin fatar jikinka. Shin ka san cewa fatarmu ta ƙunshi nau'i uku?

1. Epidermis: Wannan shine mafi girman Layer na fata da muke gani daga waje.

2. Dermis: Tsakiyar Layer a ƙarƙashin epidermis. Nan ne abubuwa kamar gashin gashi da glandar gumi suke.

3. Kitsen da ke ƙarƙashin fata: Wannan shine layin da ke ƙarƙashin fata. Wannan shine abin da muke magana a kai a yau a matsayin 'kitsen da ke ƙarƙashin fata'.

Yanzu bari mu ga irin ayyukan da wannan 'kitsen da ke ƙarƙashin fata' ke yi wa jikinmu:

• Kariya: Wannan kitsen yana taimakawa wajen rage lalacewar tsokoki da ƙasusuwa idan ka faɗi ko ka bugi wani abu. Yana aiki kamar ƙaramin katifa don kare ka.
• Daidaito: Yana samar da hanyar lafiya ga jijiyoyin jini da jijiyoyi daga fatar jikinka zuwa tsokoki.
• Kula da yanayin zafi: Wannan yana taimakawa wajen daidaita yanayin zafin jiki. Wato, idan yanayin ya yi sanyi, jiki ba ya yin sanyi da sauri, kuma idan yana da zafi, jiki ba ya yin zafi da sauri.
• Gyara: Wannan kitsen yana taimakawa wajen haɗa tsakiyar fatar jikinka (dermis) zuwa tsokoki da ƙasusuwanka ta hanyar nama na musamman da ke haɗe da fata.

Menene bambanci tsakanin kitsen subcutaneous da kitsen visceral?

Duk da cewa duka nau'ikan kitse ne, akwai babban bambanci tsakanin su biyun.

• Kitsen da ke ƙarƙashin fata: Wannan shine kitsen da muka yi magana a kai a baya, wanda ke ƙarƙashin fata kuma ana iya taɓa shi da matse shi. Sau da yawa ana samunsa a cikin kwatangwalo, gindi, cinya, da kuma kewaye da ciki.
• Kitsen Jijiyoyi: Wannan yana da ɗan haɗari. Wannan yana cikin ramin cikinmu, wato, wani yanki na kitse da ke a kewayen muhimman gabobin jiki a cikin ciki (misali, ciki, hanta, hanji). Ba za mu iya ganin wannan daga waje ba kuma ba za mu iya taɓa shi ba. Amma wannan "kitsen jijiyoyi" ne ke da mummunan tasiri ga lafiya.

Abu mafi mahimmanci shine idan mutum yana da kitsen subcutaneous mai yawa, to akwai yiwuwar kitsen visceral ɗinsa ma yana ƙaruwa.

Me yasa kitsen da ke ƙarƙashin fata ke taruwa a ƙarƙashin fata?

Kowa yana da wani adadin "kitsen da ke ƙarƙashin fata" a jikinsa. Kwayoyin halittarmu ne ke tantance shi. Wannan yana nufin cewa wasu mutane na iya kasancewa suna da ɗan ƙaramin halin tara kitse.

Duk da haka, manyan abubuwan da ke tasiri ga karuwar wannan kitse a tsawon lokaci sune salon rayuwarmu da abubuwan da suka shafi muhalli.

• Abinci mara kyau: Idan kana cin abinci mai yawan mai, sukari, gari, abinci mai sauri, da abubuwan sha masu zaki akai-akai, jiki zai sami ƙarin kalori fiye da yadda yake buƙata, kuma za a adana ƙarin kalori a matsayin mai.
• Rashin motsa jiki: Idan kana rayuwa ba tare da motsa jiki ba, kana zaune a wuri ɗaya duk rana ba tare da yin wani motsa jiki ba, za ka tara kitse saboda adadin kalori da kake ƙonawa zai yi ƙasa.
• Rashin ƙarfin tsoka: Idan ba ka da ƙarfin tsoka, metabolism ɗinka zai iya raguwa, wanda zai iya haifar da tarin kitse.
• Ciwon suga ko juriya ga insulin: Mutanen da ke da waɗannan yanayi na iya samun ƙaruwar kitsen subcutaneous.

Mene ne haɗarin lafiya na yawan kitsen subcutaneous?

Kamar yadda muka fada a baya, wani adadin 'kitsen da ke ƙarƙashin fata' yana da kyau ga jikinmu. Yana ba da kariya da ƙarfi. Duk da haka, idan ya ƙaru da yawa, yana iya zama illa ga lafiyarmu. Ku tuna, ƙaruwar 'kitsen da ke ƙarƙashin fata' sau da yawa alama ce da ke nuna cewa kitsen da ke cikin fata mai haɗari yana ƙaruwa a jiki.

Ga wasu daga cikin manyan matsalolin lafiya da ka iya tasowa idan adadin "kitsen visceral" ya ƙaru:

• Wasu cututtukan daji: Ƙarin kitse yana ƙara haɗarin kamuwa da wasu nau'ikan ciwon daji.
• Cututtukan hanta masu kitse: Wannan shine lokacin da kitse ke taruwa a cikin hanta. Kamar hantarmu tana 'mai kitse'.
• Cututtukan mafitsara: Yanayi kamar su duwatsun ciki da kuma cholecystitis.
• Ciwon Zuciya: Cututtuka daban-daban da ke shafar aikin zuciya.
• Hawan jini: Matsin da ke faruwa lokacin da jini ke gudana ta hanyoyin jini ya fi yadda aka saba.
• Ciwon koda: Lalacewar koda da kuma rashin aikin yi.
• Ciwon gwiwa: Yanayi ne da ke tattare da ciwo, kumburi, da kuma ƙarancin motsi a cikin gidajen haɗin gwiwa.
• Ciwon numfashi na barci: Rashin numfashi na yau da kullun ko kuma rashin isasshen numfashi yayin barci.
• Shanyewar Jini: Katsewar jini kwatsam a kwakwalwa sakamakon toshewar ko fashewar jijiyoyin jini da ke isar da jini ga kwakwalwa.
• Ciwon suga na nau'i na 2: Yanayi da ke faruwa sakamakon yawan sukari a jini.

Ta yaya za ka san kaso na yau da kullun na "Kitsen Subcutaneous"?

Yawancin mutane suna da kusan kashi 90% na jimlar kitsen jikinsu a matsayin "ƙananan kitsen da ke ƙarƙashin fata". Sauran kashi 10% shine "kitsen visceral". Akwai hanyoyi da yawa da za ku iya fahimtar kaso mai yawa na kitsen jikinku a gida:

• Ma'aunin Girman Jiki (BMI): Wannan yana auna ko kana da lafiyayyen nauyi bisa ga tsayinka.
• Idan BMI ɗinka yana tsakanin 25 zuwa 29.9, za ka iya cewa kana da ɗan kiba.
• Idan BMI ɗinka ya kai 30 ko sama da haka, ƙila ka yi kiba.

Za ka iya ƙarin koyo game da wannan daga likita.

• Da'irar kugu: A ɗauki tef a auna a kusa da kugu, kusa da ƙashin kugu (yawanci a kan ƙashin kugu).
• Ga mata, zagayen kugu na inci 35 ko fiye yana haifar da haɗari ga lafiya.
• Ga maza, wannan ƙimar inci 40 ko fiye da haka, wanda hakan yana da haɗari.
• Rabon tsayin kugu: Raba kewayen kugu (a santimita) da tsayin ku (a santimita). Rabon lafiya bai wuce 0.5 ba.

A taƙaice dai, wannan yana nufin cewa tsawon kugu ya kamata ya zama ƙasa da rabin tsayinka .

Ko da yake waɗannan ma'aunai na iya ba ku ra'ayi mai tsauri, ya fi kyau ku nemi shawarar likita don samun cikakken kimantawa.

Ta yaya za ku rage wannan "Kitsen da ke cikin jiki"?

Abu mafi mahimmanci shine a kula da salon rayuwa mai kyau . Ta hanyar bin tsarin cin abinci mai ƙona kitse da motsa jiki, za ku iya rage yawan kitsen da ke cikin ƙashin ƙugu. Bugu da ƙari, samun isasshen barci da kuma kula da damuwa suma suna da matuƙar muhimmanci ga rage kitse.

• Abinci:
• Ka yi ƙoƙarin cin ƙarancin kalori fiye da yadda kake ƙonawa kowace rana.
• A ƙara yawan furotin marasa kitse (kifi, kaza, farin kwai), hatsi cikakke (shinkafa mai launin ruwan kasa, buckwheat, hatsi), kayayyakin kiwo marasa kitse, 'ya'yan itatuwa, da kayan lambu a cikin abincinku. Protein zai taimaka muku jin ƙoshi na tsawon lokaci.
• Rage yawan cin carbohydrates (kamar burodi, shinkafa, taliya), sukari, gishiri, da jan nama (nama, alade).
• Motsa jiki:
• Jikinka yana adana kuzari a cikin "kitsen da ke ƙarƙashin fata". Don haka kana buƙatar ƙona wannan kuzarin. Wannan yana nufin kana buƙatar ƙona kalori.
• Motsa jiki da za su iya ƙona kalori sune:
• Ayyukan motsa jiki: Abubuwa kamar tafiya mai sauri, gudu, hawa keke, da iyo.
• Horar da ƙarfi: Abubuwa kamar ɗaga nauyi.
• Motsa Jiki `(Cardio)`
• Horarwa Mai Tsanani Mai Girma (HIIT): Wannan ya ƙunshi yin motsa jiki mai ƙarfi na ɗan gajeren lokaci, ɗaukar ɗan gajeren hutu, da kuma sake yin motsa jiki mai ƙarfi.

Ya fi kyau a yi motsa jiki har sai an yi gumi na akalla mintuna 30 a rana, kwana 5 a mako.

• Yi barci mai kyau a dare:
• Idan ba ka samun isasshen barci ba, sinadarin hormones na yunwa yana aiki, wanda ke sa ka sha'awar abinci mai yawan carbohydrates da kalori.
• Kada ka kalli allo kamar wayoyin hannu da kwamfutar hannu kafin ka kwanta barci. Haka kuma, kada ka ci abinci mai yawa kusa da lokacin kwanciya barci.
• Rage damuwa:
• Idan damuwa ta ƙaru, jikinmu yana samar da wani sinadari mai suna "Cortisol". Idan muna da wannan sinadari mai suna "Cortisol" da yawa, ƙarfinmu na rage kiba zai iya raguwa. Domin yana gaya wa jiki ya adana ƙarin kitse.
• Abubuwa kamar bimbini, yoga, sauraron kiɗa, da kuma yin abubuwan sha'awa na iya taimakawa wajen rage damuwa.

Yaushe ya kamata in ga likita?

Yana da muhimmanci a riƙa zuwa wurin likita akai-akai domin a riƙa sanar da kai game da lafiyarka. Likitanka zai iya sa ido kan abubuwa kamar yawan kitsen jikinka da kuma yawan kitsen da ke cikin ƙashin bayan jiki.

Idan ma'aunin kitse a gida (misali BMI, kewayen kugu) yana nuna cewa kitsen jikinka ya fi yadda aka ba da shawara, tabbatar da ganin likita. Likitanka zai iya tattauna haɗarin lafiyarka kuma ya ba da shawarar tsarin abinci da motsa jiki wanda ya dace da kai.

Saƙon Ɗauka Gida

Don haka, "kitsen da ke ƙarƙashin fata" wani yanki ne na kitse da ke ƙarƙashin fatarmu. Duk da cewa jikinmu yana buƙatar sa har zuwa wani lokaci, idan ya ƙaru da yawa, yana iya zama alama cewa mun kuma sami wani nau'in kitse mai haɗari da ake kira "kitsen visceral" a cikin jikinmu. Wannan ƙarin kitse na iya haifar da matsaloli daban-daban na lafiya.

Amma kada ku damu! Ta hanyar bin abinci mai kyau da motsa jiki akai-akai, za ku iya ƙona waɗannan ƙarin adadin kuzari da kuma rage yawan kitsen da ke cikin jiki. Idan kuna tunanin kuna da ɗan kitsen jiki da yawa, ku tabbata kun ga likita don neman shawara. Zai taimaka muku ta hanya mafi kyau.

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