Ke hele pū nei ʻoe i mua o ke aniani a nānā i kou ʻōpū a noʻonoʻo, "Auē, pono wau e lilo i kekahi o kēlā momona ʻōpū"? Hopohopo ka poʻe he nui e pili ana i ka momona ma ko lākou ʻōpū. Akā ua ʻike anei ʻoe, e like me ka momona ʻōpū a mākou e ʻike ai ma waho, aia kekahi ʻano momona i loko o ko mākou kino i hiki ʻole iā mākou ke ʻike, akā ʻoi aku ka weliweli ? I kēia lā e kamaʻilio mākou e pili ana i kēia momona "ʻaihue" e pono e ʻike nā mea a pau, i hūnā ʻia i loko o ke kino. I ka lāʻau lapaʻau, kapa mākou i kēia Visceral Fat .
I ka ʻōlelo maʻalahi, he aha ka Visceral Fat?
ʻAʻole wale ka momona visceral ka papa maʻamau o ka momona ma lalo o ka ʻili o kou ʻōpū. He momona ia i waiho ʻia ma kahi hohonu loa, a puni nā ʻōpū koʻikoʻi loa i loko o kou ʻōpū. E noʻonoʻo iā ia he uluna e hoʻopuni ana i nā ʻōpū koʻikoʻi e like me kou puʻuwai, akepaʻa, puʻupaʻa, pancreas, a me nā ʻōpū.
He mea maikaʻi ke loaʻa ʻana o kahi momona liʻiliʻi no ka mea hāʻawi ia i kahi pale a me ka hoʻoluʻolu no kēia mau ʻōkana. Akā hoʻomaka ka pilikia ke nui loa kēia papa momona.
Ua kapa ʻia hoʻi kēia he "momona hana." ʻO ke kumu o kēia, ʻaʻole noho wale kēia mau hunaola momona ma kahi hoʻokahi. Hoʻopuka lākou i nā kemika a me nā hormones e hōʻino i ko mākou kino a hoʻohui iā lākou i ke kahe koko. Hoʻonui kēia mau mea i ka pilikia o ka maʻi puʻuwai, ke koko kiʻekiʻe, ka maʻi diabetes mellitus, a me kekahi mau ʻano maʻi kanesa.
I ka ʻōlelo maʻalahi, ʻo ka momona visceral, ka mea i hūnā ʻia i loko o kou kino, ʻoi aku ka weliweli ma mua o ka momona subcutaneous hiki iā ʻoe ke ʻike ma lalo o ka ʻili o kou ʻōpū.
No ke aha e hōʻiliʻili ai kēia ʻano momona i loko o ko mākou kino?
Aia kekahi mau kumu no kēia. E nānā kākou i nā mea nui.
- ʻAi maikaʻi ʻole: Ke ʻai mau mākou i nā meaʻai kiʻekiʻe i ke kō, ka palaoa, a me ka momona, mālama ko mākou kino i kēlā ikehu keu ma ke ʻano he momona visceral. ʻO nā meaʻai i kūʻai ʻia ma ka hale kūʻai, nā mea inu ʻono, nā biscuits, a me nā keke nā kumu nui o kēia.
- ʻAʻole hoʻoikaika kino: ʻO ka poʻe e hana ana ma kahi hoʻokahi i ka lā a pau a alakaʻi i kahi nohona noho wale, ʻoi aku ka nui o ka hōʻiliʻili ʻana i kēia momona. Ke ʻole e puhi ʻia ka ikehu a mākou e loaʻa ai mai ka meaʻai, mālama ʻia ia ma ke ʻano he momona.
- Kaumaha: ʻOiai ʻaʻole ʻike ka poʻe he nui i kēia, he kumu nui ia o ka hoʻonui ʻia o ka momona visceral. Ke kaumaha mākou, hana ko mākou kino i kahi hormone i kapa ʻia ʻo `(cortisol)` . Hoʻoulu kēia hormone i ka waiho ʻana o ka momona ma ka ʻōpū. Manaʻo pū ʻoe e ʻai i kahi mea i nā lā kaumaha loa, ʻeā? Hoʻopilikia pū kēia hormone i kēlā.
- ʻIke Hoʻoilina: Loaʻa i kekahi poʻe ka maʻi ʻike hoʻoilina e hōʻiliʻili i ka momona o ka ʻōpū. Akā, ʻaʻole ia he manaʻo ʻaʻole hiki iā kākou ke kāohi iā ia. Hiki ke kāohi nui ʻia me kahi nohona maikaʻi.
- Ka nele o ka hiamoe:Ke lawa ʻole ka hiamoe, ua hoʻopilikia ʻia ka hana hormonal o ko kākou kino. Hiki i kēia ke alakaʻi i ka hoʻonui ʻia o ka makemake a me ka hōʻiliʻili ʻana o ka momona visceral.
He aha nā maʻi e kū mai ana ke piʻi aʻe ka momona visceral?
ʻO kēia hoʻonui ʻana o ka momona ua like ia me ka mālama ʻana i kahi pōkā i loko o ko mākou kino, no ka mea, ke hoʻomākaukau nei ia i ke ala no nā maʻi koʻikoʻi he nui.
- ʻO ka maʻi diabetes ʻano 2: Ma muli o nā kemika i hana ʻia e ka momona visceral, ʻaʻole hiki i ka hormone insulin o ke kino ke hana pono (Insulin Resistance). He mea kēia e hiki ai i ka maʻi diabetes.
- Maʻi puʻuwai a me ka hahau ʻana: Hoʻonui kēia momona i ka hōʻiliʻili ʻana o ka momona i loko o nā kīʻaha koko (atherosclerosis). Hoʻonui pū ia i ke koko. Hoʻonui kēia i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana.
- ʻO ke Kolesterol Kiʻekiʻe: Hāʻawi pū kēia momona i ka hoʻonui ʻana i ka pae o ka cholesterol maikaʻi ʻole.
- Maʻi Akepaʻa: Hōʻiliʻili ka momona a puni ke akepaʻa, hiki ke hoʻopilikia i ka hana o ke akepaʻa.
- Kekahi ʻano maʻi ʻaʻai: Ua ʻike ʻia e ka noiʻi e hoʻonui pū ia i ka pilikia o kekahi ʻano maʻi ʻaʻai, e like me ke kanesa colon a me ke kanesa umauma.
Eia kekahi, ʻo nā kūlana e pili ana i ka hormone e like me Cushing's syndrome a me ka hypothyroidism hiki ke hana i nā loli i nā pae momona visceral. He mea kākaʻikahi kēia mau kūlana, akā hiki ke koʻikoʻi.
Pehea e ʻike ai inā he nui loa koʻu Visceral Fat?
Hiki ke ana pololei ʻia kēia e like me ka MRI scan. Akā, ʻaʻole ia he mea pono. No laila, aia kekahi mau ala maʻalahi e hiki ai iā mākou ke loaʻa kahi manaʻo maʻamau o kēia ma ka home. Inā he kānalua kāu e pili ana i kēia, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana i kēia mau ʻano hana a kamaʻilio me kāu kauka.
| ʻAno ana | Pehea e hana ai? | Hōʻike ka pae pilikia |
|---|---|---|
| Ana ʻana o ka pūhaka | E lawe i kahi lipine ana a ana a puni ka ʻāpana liʻiliʻi loa o kou pūhaka, ma luna pono o kou umauma, ma luna o kou iwi ʻūhā. Mai paʻa i kou hanu, e hoʻomaha wale. | No nā wahine: 35 ʻīniha a ʻoi aku paha. No nā kāne: 40 ʻīniha a ʻoi aku paha. |
| Laki o ka pūhaka-a-ʻūhā | E ana i ke anapuni o kou pūhaka. A laila e ana a puni ka ʻāpana ākea loa o kou mau pūhaka. I kēia manawa e puʻunaue i ke ana o kou pūhaka me ke ana o kou pūhaka. (Pūhaka ÷ ʻŪhaka) | No nā wahine: inā ʻoi aku ma mua o 0.85. No nā kāne: inā ʻoi aku ma mua o 0.90. |
| Ka Papa Kuhikuhi o ke Kino (BMI) | He ana kēia no kou kaumaha olakino no kou kiʻekiʻe. Hiki iā ʻoe ke nānā maʻalahi i kēia me kahi mīkini helu BMI pūnaewele. | Inā he 30 a ʻoi aku paha kou BMI, kiʻekiʻe paha kou pae momona visceral. |
Hiki ke paʻakikī ke lawe i kēia mau ana a hoʻomaopopo i ko lākou manaʻo pololei iā ʻoe iho, no laila inā he hopohopo kou e pili ana i kēia, e kamaʻilio me kāu kauka.
ʻAe, pehea ʻoe e lilo ai i kēia momona weliweli?
Eia ka nūhou maikaʻi loa! ʻO ka momona visceral kahi ʻano momona e hiki ke nalowale koke ma mua o ka momona ma lalo o ka ʻili. ʻO ka mea wale nō e pono ai ʻo kou hoʻolaʻa a me ke ʻano nohona kūpono. ʻAʻohe lāʻau lapaʻau kūikawā no kēia. ʻO ka mea wale nō āu e hana ai, ʻo ia ke hana i kekahi mau mea maʻalahi.
| He aha e hana ai | I ka ʻōlelo maʻalahi... |
|---|---|
| Hoʻoikaika Kino (E Noho ʻOle) | E hana i kekahi ʻano hoʻoikaika kino e hoʻoulu ai iā ʻoe i ka hou, ma ka liʻiliʻi he 5 mau lā o ka pule, no ka liʻiliʻi he 30 mau minuke i ka lā. He mea maikaʻi ka hele wāwae wikiwiki, ka holo ʻana, ke kaʻa paikikala, a me ka ʻauʻau ʻana. He ala maikaʻi nō hoʻi ke aʻo ʻana i ke kaumaha e puhi ai i ka momona. Hiki iā ʻoe ke loaʻa nā hopena wikiwiki me nā ʻano hana e like me ka "high-intensity interval training (HIIT)". |
| E hoʻokele i kāu mea e ʻai ai | E hoʻopiha i ka hapalua o kāu pā me nā mea kanu a me nā huaʻai. E hōʻemi i ka ʻaila, ke kō, ka palaoa, a me nā meaʻai i hana ʻia i ka hiki. E ʻai i nā meaʻai waiwai i ka fiber (laiki ʻeleʻele, ʻoka, legumes). E nānā pū i nā ʻano ʻai olakino e like me ka ʻai Mediterranean. |
| E hiamoe lawa | E ho'āʻo e loaʻa ma ka liʻiliʻi he 7-8 mau hola o ka hiamoe maikaʻi a me ka hoʻomau ʻole ʻia i ka lā. E kōkua kēia i ka kaohi ʻana i nā hormones stress a hōʻemi i ka hōʻiliʻili ʻana o ka momona. |
| E hōʻemi i ke kaumaha | E hoʻomaha i kou manaʻo ma ka hana ʻana i nā mea e like me ka noʻonoʻo ʻana, yoga, hoʻolohe mele, a i ʻole ke komo ʻana i kahi hana leʻaleʻa āu e makemake ai. Hiki i kēia ke kōkua i ka kaohi ʻana i nā pae cortisol. |
| Ka Palena ʻona | Loaʻa i ka waiʻona nā calorie hakahaka ʻaʻohe waiwai meaʻai. Hiki ke mālama pololei ʻia kēia mau mea ma ke ʻano he momona ʻōpū. He mea ʻino nō hoʻi ka waiʻona i ke akepaʻa. |
Inā ʻoe e hana i kēia mau mea no ʻelua a ʻekolu mahina pololei, e ʻike ʻoe i kahi ʻokoʻa i kou kino. ʻAʻole wale e emi ka nui o kou ʻōpū, akā e ʻike pū ʻoe i ke olakino a me ka māmā.
Leka Lawe-Home
- He ʻano momona weliweli ka momona visceral e hōʻiliʻili ana i loko o kou ʻōpū, a puni nā ʻōpū koʻikoʻi e like me kou puʻuwai a me ke akepaʻa.
- ʻO kēia ke kumu nui o nā maʻi he nui e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka cholesterol kiʻekiʻe.
- Hiki iā ʻoe ke loaʻa kahi manaʻo maʻamau o kēia ma ke ana ʻana i ke anapuni o kou pūhaka. Inā ʻoi aku kou pūhaka ma mua o 35 ʻīniha no ka wahine a me 40 ʻīniha no ke kāne, ua pilikia ʻoe.
- ʻO ka mea maikaʻi loa, ʻoi aku ka maʻalahi o ka lilo ʻana o kēia momona ma mua o kou manaʻo. ʻO ka mea wale nō e pono ai, ʻo ia ka ʻai kūpono a me ka hoʻoikaika kino lawa .
- Inā he mau nīnau a kānalua paha kāu e pili ana i kēia, mai hoʻoholo wale ʻoe, akā e kamaʻilio me kāu kauka ʻohana (kauka). E hāʻawi ʻo ia iā ʻoe i ka ʻōlelo aʻoaʻo kūpono loa.
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