ʻO nā mea e pono ai ʻoe e ʻike e pili ana i ka momona subcutaneous!

Ua ʻūmiʻi paha ʻoe i kahi ʻili liʻiliʻi ma kou lima a i ʻole kou ʻōpū? ʻO ka mea e like me ia ma lalo o kou ʻili ua kapa ʻia ʻo ia he momona subcutaneous , a i ʻike ʻia ma ke ʻano lapaʻau ʻo "Subcutaneous fat". He mea kēia i loaʻa i nā kānaka a pau i loko o ko lākou kino a pono mākou a pau i kekahi ʻano. Akā, he aha ka mea e hana ai inā nui loa iā mākou? Pehea kona hopena i ko mākou olakino? E kamaʻilio kākou e pili ana i kēia i kēia lā.

He aha kēia momona ma lalo o ka ʻili i kapa ʻia ʻo "Subcutaneous fat"?

I ka ʻōlelo maʻalahi, he papa momona kēia e waiho ana ma lalo pono o kou ʻili. Ua ʻike anei ʻoe he ʻekolu papa ko ko kākou ʻili?

1. ʻEpidermis: ʻO kēia ka papa waho loa o ka ʻili a mākou e ʻike ai mai waho mai.

2. Dermis: ʻO ka papa waena ma lalo o ka epidermis. Maanei kahi e loaʻa ai nā mea e like me nā follicle lauoho a me nā kelepa hou.

3. ʻO ka momona ma lalo o ka ʻili: ʻO kēia ka papa e waiho hohonu ana ma lalo o ka dermis. ʻO kēia ka mea a mākou e kamaʻilio nei i kēia lā ʻo 'ka momona ma lalo o ka ʻili'.

I kēia manawa, e nānā kākou i nā lawelawe a kēia 'momona subcutaneous' e hāʻawi ai i ko kākou kino:

• Palekana: Kōkua kēia papa momona i ka hōʻemi ʻana i ka pōʻino i kou mau ʻiʻo a me nā iwi inā hāʻule ʻoe a paʻi paha i kahi mea. Hana ia e like me kahi moena liʻiliʻi e pale aku iā ʻoe.
• Hoʻonohonoho: Hāʻawi i kahi ala palekana no nā kīʻaha koko a me nā aʻalolo mai kou ʻili a i kou mau ʻiʻo.
• Kaohi ʻana i ka mahana: Kōkua kēia i ka hoʻoponopono ʻana i ka mahana o ke kino. ʻO ia hoʻi, inā anu ke kaiapuni, ʻaʻole e hoʻomaʻalili koke ke kino, a inā wela, ʻaʻole e wela koke ke kino.
• ʻO kahi hoʻopaʻa: Kōkua kēia papa momona i ka hoʻopili ʻana i ka papa waena o kou ʻili (ka dermis) i kou mau ʻiʻo a me nā iwi ma o ka ʻiʻo hoʻopili kūikawā.

He aha ka ʻokoʻa ma waena o ka momona subcutaneous a me ka momona visceral?

ʻOiai he ʻano momona nā mea ʻelua, aia kahi ʻokoʻa nui ma waena o nā mea ʻelua.

• ʻO ka momona ma lalo o ka ʻili: ʻO kēia ka momona a mākou i kamaʻilio ai ma mua, aia ma lalo o ka ʻili a hiki ke hoʻopā ʻia a ʻomi ʻia. Loaʻa pinepine ia ma nā pūhaka, nā puʻupuʻu, nā ʻūhā, a puni ka ʻōpū.
• ʻO ka momona visceral: He mea weliweli iki kēia. Aia kēia i loko o ko kākou lua ʻōpū, ʻo ia hoʻi, kahi papa momona i waiho ʻia a puni nā ʻōpū koʻikoʻi i loko o ka ʻōpū (no ka laʻana, ka ʻōpū, ke akepaʻa, nā ʻōpū). ʻAʻole hiki iā mākou ke ʻike i kēia mai waho a ʻaʻole hiki ke hoʻopā iā ia. Akā, ʻo kēia 'momona visceral' ka mea i loaʻa nā hopena maikaʻi ʻole loa i ke olakino.

ʻO ka mea nui loa, inā he nui ka momona o lalo o ke kino o ke kanaka, aia nō hoʻi e piʻi ana ko lākou momona visceral.

No ke aha e hōʻiliʻili ai ka momona subcutaneous ma lalo o ka ʻili?

Loaʻa i kēlā me kēia kanaka kahi nui o ka 'momona subcutaneous' ma ko lākou kino. Hoʻoholo ʻia ia e ko kākou mau genes. ʻO ke ʻano kēia, hiki i kekahi poʻe ke hānau ʻia me kahi ʻano kiʻekiʻe iki o ka hōʻiliʻili ʻana i ka momona.

Eia nō naʻe, ʻo nā kumu nui e hoʻohuli i ka hoʻonui ʻia o kēia ʻike momona i ka hala ʻana o ka manawa, ʻo ia ko mākou nohona a me nā mea pili i ke kaiapuni.

• ʻAi pono ʻole: Inā ʻai mau ʻoe i nā meaʻai kiʻekiʻe i ka ʻaila, ke kō, ka palaoa, ka meaʻai wikiwiki, a me nā mea inu ʻono, e loaʻa i ke kino nā calorie hou aku ma mua o ka mea e pono ai, a e mālama ʻia nā calorie keu ma ke ʻano he momona.
• ʻAʻohe hoʻoikaika kino: Inā ʻoe e alakaʻi i kahi nohona hana ʻole, e noho ana ma kahi hoʻokahi i ka lā a pau me ka hana ʻole ʻana i kekahi hoʻoikaika kino, e hōʻiliʻili ʻoe i ka momona no ka mea e haʻahaʻa ka nui o nā calorie āu e puhi ai.
• ʻAʻohe nui o ka ʻiʻo: Inā he liʻiliʻi kou nui o ka ʻiʻo, hiki ke lohi kāu metabolism, hiki ke alakaʻi i ka hōʻiliʻili ʻana o ka momona.
• ʻO ke kū'ē ʻana o ka maʻi diabetes a i ʻole ka insulin: Hiki i ka poʻe me kēia mau kūlana ke loaʻa i ka nui o ka momona subcutaneous.

He aha nā pilikia olakino o ka nui loa o ka momona ma lalo o ke kino?

E like me kā mākou i ʻōlelo ai ma mua, he maikaʻi kekahi nui o ka 'momona subcutaneous' no ko mākou kino. Hāʻawi ia i ka pale a me ka ikaika. Eia naʻe, inā piʻi nui ia, hiki ke hoʻopilikia i ko mākou olakino. E hoʻomanaʻo, ʻo ka piʻi ʻana o ka 'momona subcutaneous' he hōʻailona pinepine ia e piʻi pū ana ka 'momona visceral' weliweli i loko o ke kino.

Eia kekahi o nā pilikia olakino koʻikoʻi e hiki ke kū mai i ka wā e piʻi ai ka nui o ka 'momona visceral':

• Kekahi mau maʻi kanesa: Hoʻonui ka momona keu i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa.
• Nā maʻi akepaʻa momona: ʻO kēia ka wā e hōʻiliʻili ai ka momona i loko o ke akepaʻa. Me he mea lā e lilo ana ko kākou akepaʻa i 'momona'.
• Nā maʻi ʻōpū: Nā kūlana e like me nā gallstones a me ka cholecystitis.
• Maʻi puʻuwai: Nā maʻi like ʻole e hoʻopilikia ai i ka hana o ka puʻuwai.
• Hypertension: ʻO ke kaomi e kū mai ana i ka wā e kahe ai ke koko ma o nā kīʻaha koko ʻoi aku ke kiʻekiʻe ma mua o ka maʻamau.
• Maʻi puʻupaʻa: Ka hōʻino ʻana i nā puʻupaʻa a me ka hana pono ʻole.
• Osteoarthritis: He ʻano i hōʻike ʻia e ka ʻeha, ka pehu ʻana, a me ka neʻe palena ʻana o nā hono.
• ʻAneʻane hiamoe: Hana ʻole a pau paha ka hanu ʻana i ka wā hiamoe.
• Hahau: Ka haki koke ʻana o ke kahe koko i ka lolo ma muli o ka poloka a i ʻole ka haki ʻana o ke kīʻaha koko e hoʻolako ana i ke koko i ka lolo.
• ʻO ka maʻi diabetes ʻano 2: He kūlana i hoʻokumu ʻia e ke kiʻekiʻe o ke kō koko.

Pehea ʻoe e ʻike ai i ka pakeneka maʻamau o ka 'Subcutaneous Fat'?

Loaʻa i ka hapa nui o nā kānaka ma kahi o 90% o ko lākou momona kino holoʻokoʻa ma ke ʻano he 'momona subcutaneous'. ʻO ke koena 10% he 'momona visceral'. Aia kekahi mau ala e hiki ai iā ʻoe ke loaʻa kahi manaʻo maʻamau o kou pakeneka momona kino ma ka home:

• Kuhikuhi Nui Kino (BMI): Ke ana kēia inā he kaumaha olakino kou no kou kiʻekiʻe.
• Inā ma waena o 25 a me 29.9 kou BMI, hiki iā ʻoe ke ʻōlelo ua kaumaha iki ʻoe.
• Inā he 30 a ʻoi aku paha kou BMI, hiki iā ʻoe ke momona.

Hiki iā ʻoe ke aʻo hou aʻe e pili ana i kēia mai ke kauka.

• Ka anapuni o ka pūhaka: E lawe i kahi lipine ana a kau a puni kou pūhaka, ma luna pono o kou iwi ʻūhā (ma ka iwi ʻūhā).
• No nā wahine, ʻo ke anapuni o ka pūhaka he 35 ʻīniha a ʻoi paha he mea weliweli ia i ke olakino.
• No nā kāne, ʻo kēia waiwai he 40 ʻīniha a ʻoi aku paha, he mea weliweli ia.
• Ka lakio o ke kiʻekiʻe o ka pūhaka: E puʻunaue i kou anapuni pūhaka (ma kenimika) me kou kiʻekiʻe (ma kenimika). ʻAʻole ʻoi aku ka lakio olakino ma mua o 0.5.

I ka ʻōlelo maʻalahi, ʻo ia hoʻi , pono e emi ke anapuni o kou pūhaka ma mua o ka hapalua o kou kiʻekiʻe .

ʻOiai hiki i kēia mau ana ke hāʻawi iā ʻoe i kahi manaʻo paʻakikī, ʻoi aku ka maikaʻi o ka ʻimi ʻana i ke kōkua lapaʻau no ka loiloi pololei.

Pehea ʻoe e hōʻemi ai i kēia 'Subcutaneous Fat'?

ʻO ka mea nui loa, ʻo ia ka mālama ʻana i kahi nohona olakino . Ma ka hahai ʻana i kahi papaʻai momona a me ka hoʻolālā hoʻoikaika kino, hiki iā ʻoe ke hōʻemi i kou pae momona subcutaneous. Eia kekahi, ʻo ka lawa ʻana o ka hiamoe a me ka mālama ʻana i ke kaumaha he mea nui loa ia no ka pohō momona.

• ʻAi:
• E ho'āʻo e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana i kēlā me kēia lā.
• E hoʻokomo i nā protein wīwī (iʻa, moa, hua manu keʻokeʻo), nā palaoa piha (laiki ʻeleʻele, buckwheat, oats), nā huahana waiū momona haʻahaʻa, nā huaʻai, a me nā mea kanu i kāu papaʻai. E kōkua ka protein iā ʻoe e māʻona no ka manawa lōʻihi.
• E hōʻemi i kāu ʻai ʻana i nā kalapona (e like me ka berena, ka laiki, nā noodles), ke kō, ka paʻakai, a me ka ʻiʻo ʻulaʻula (pipi, puaʻa).
• Hoʻomaʻamaʻa kino:
• Mālama kou kino i ka ikehu i loko o ka momona subcutaneous. No laila, pono ʻoe e puhi i kēlā ikehu. ʻO ia hoʻi, pono ʻoe e puhi i nā calorie.
• ʻO nā hoʻomaʻamaʻa e hiki ai ke puhi i nā calorie:
• Hana aerobic: Nā hana e like me ka hele wikiwiki, ka holo ʻana, ke kaʻa paikikala, a me ka ʻauʻau ʻana.
• Hoʻomaʻamaʻa ikaika: Nā mea e like me ka hāpai kaumaha.
• Hoʻomaʻamaʻa cardio `(Cardio)`
• Hoʻomaʻamaʻa Waena Ikaika Kiʻekiʻe (HIIT): Pili kēia i ka hoʻomaʻamaʻa ʻana ma ka ikaika loa no kahi manawa pōkole, e hoʻomaha iki, a laila e hoʻomaʻamaʻa hou i ka ikaika loa.

ʻOi aku ka maikaʻi o ka hoʻoikaika kino a hiki i ka wā e hou ai ʻoe no 30 mau minuke i ka lā, 5 mau lā o ka pule.

• E hiamoe maikaʻi i ka pō:
• Ke loaʻa ʻole iā ʻoe ka hiamoe lawa, hoʻāla ʻia kāu mau hormones pōloli, e makemake ai ʻoe i nā meaʻai kiʻekiʻe i nā carbohydrates a me nā calorie.
• Mai nānā i nā pale e like me nā kelepona paʻalima a me nā papa ma mua o ka hiamoe ʻana. Eia kekahi, mai ʻai i nā meaʻai kaumaha kokoke i ka wā hiamoe.
• E hōʻemi i ke kaumaha:
• Ke piʻi aʻe ke kaumaha, hana ko kākou kino i kahi hormone i kapa ʻia ʻo "Cortisol." Inā nui loa kēia hormone "cortisol", e emi iho paha ko kākou hiki ke hoʻemi i ke kaumaha. No ka mea, haʻi ia i ke kino e mālama i ka momona keu.
• Hiki i nā hana e like me ka noʻonoʻo ʻana, ka yoga, ka hoʻolohe ʻana i ke mele, a me ka hana ʻana i kahi leʻaleʻa ke kōkua i ka hoʻēmi ʻana i ke kaumaha.

Āhea wau e ʻike ai i ke kauka?

He mea nui e ʻike pinepine i ke kauka i mea e ʻike mau ai i kou olakino. Hiki i kāu kauka ke nānā i nā mea e like me ka pakeneka momona o kou kino a me nā pae momona ma lalo o ke kino.

Inā hōʻike kāu mau ana ma ka home (e like me BMI, ka puni o ka pūhaka) ua ʻoi aku ka nui o ka momona o kou kino ma mua o ka mea i ʻōlelo ʻia, e ʻike pono i ke kauka. Hiki i kāu kauka ke kūkākūkā i kou mau pilikia olakino a paipai i kahi papaʻai a me ka hoʻolālā hoʻoikaika kino kūpono iā ʻoe.

Leka Lawe-Home

No laila, ʻo ka 'momona subcutaneous' he papa momona e waiho ana ma lalo o ko kākou ʻili. ʻOiai e pono ana ko kākou kino i kekahi ʻano, inā e hoʻonui nui ʻia, hiki ke lilo i hōʻailona ua loaʻa iā kākou kahi ʻano momona weliweli i kapa ʻia ʻo 'visceral fat' i loko o ko kākou kino. Hiki i kēia momona keu ke hana i nā pilikia olakino like ʻole.

Akā, mai hopohopo! Ma ka hahai ʻana i kahi papaʻai olakino a me ka hoʻoikaika kino mau, hiki iā ʻoe ke puhi i kēia mau calorie keu a hōʻemi i ka nui o ka momona subcutaneous i mālama ʻia i loko o kou kino. Inā manaʻo ʻoe he nui loa kou momona kino, e ʻike pono i ke kauka no ka ʻōlelo aʻo. E kōkua ʻo ia iā ʻoe ma ke ala maikaʻi loa.

ʻO ka momona, ka momona ma lalo o ka ʻili, ka momona ma lalo o ka ʻili, ka momona visceral, ka pohō kaumaha, ke ola kino olakino, BMI, hoʻoikaika kino, ka meaʻai