Wetin yu nid fɔ no bɔt fat we de ɔnda yu bɔdi!

Yu dɔn ɛva pinch smɔl skin na yu an ɔ yu bɛlɛ? di tin we de fil lεk se i de כnda yu skin dεn kכl am sכbkutan fεt , כ dεn kכl am na mεdikal fεt ``Sכbkutan fεt''. Dis na sɔntin we ɔlman gɛt na in bɔdi ɛn wi ɔl nid to sɔm mak. Bɔt, wetin kin apin if wi gɛt bɔku pan am? Aw i kin afɛkt wi wɛlbɔdi? Lɛ wi tɔk bɔt dis ditayli tide.

Wetin na dis fat we de ɔnda di skin we dɛn kɔl ``Subcutaneous fat``?

Fɔ tɔk am simpul wan, dis na layt we gɛt fat we de jɔs ɔnda yu skin. Yu no se wi skin na tri layers mɔ?

1. Epidermis: Dis na di layt we de na di skin we de na do we wi de si frכm do.

2. Dεmis: di midul layεr we de dכn di εpidamis. dis na di say we tin dεm lεk di ia fכlikul dεm εn di swet gland dεm de.

3. sכbkutan fεt: dis na di layεr we de dip dεn dכn di dεmis. Dis na wetin wi de tok tide as `subcutaneous fat`.

Naw lɛ wi si us savis dis `subcutaneous fat` de gi wi bɔdi:

• Protekshɔn: Dis layt we gɛt fat kin ɛp fɔ ridyus di damej we yu mɔsul ɛn bon dɛn kin gɛt if yu fɔdɔm ɔ nak sɔntin. I de wok lɛk smɔl matres fɔ protɛkt yu.
• Kɔdinɛshɔn: I de gi sef rod fɔ blɔd vesel ɛn nerv dɛn frɔm yu skin to yu mɔsul dɛn.
• Tεmpratura kכntrכl: Dis de εp fכ rεgul di bכdi tεmprachכ. Dat min se if di envayrɔmɛnt kol, di bɔdi nɔ kin kol kwik, ɛn if i wam, di bɔdi nɔ kin wam kwik.
• wan fikseshכn: Dis layεr fεt de εp bak fכ kכnekt di midul layεr na yu skin (di dεmis) to yu mכsul dεm εn bon dεm tru spεshal kכnektiv tisu.

Wetin na di difrɛns bitwin di fat we de ɔnda di bɔdi ɛn di fat we de na di bɔdi?

Pan ɔl we dɛn ɔl tu na kayn fat, big difrɛns de bitwin dɛn tu.

• Fat we de ɔnda di skin: Dis na di fat we wi bin dɔn tɔk bɔt, we de ɔnda di skin ɛn yu kin tɔch am ɛn swɛt am. Bɔku tɛm i kin de na di hip, di bɔdi, di shɔl, ɛn rawnd di bɛlɛ.
• Visceral fat: Dis kin denja smɔl. dis de insay wi bכdi, dat na wan layεr fεt we de dכn rawnd di imכtant כgan dεm insay di bכdi (fכ egzampl, di bεlε, di liva, di intestin dεm). Wi nɔ kin si dis frɔm do ɛn wi nɔ kin ebul fɔ tɔch am. bכt na dis `visceral fat` we gεt di mכst bad bad ifekt pan hεlth.

di tin we impɔtant pas ɔl na dat if pɔsin gɛt bɔku fat we de ɔnda in bɔdi, i go bi se in visɛral fat bak de go ɔp.

Wetin mek di fat we de ɔnda di skin kin gɛda ɔnda di skin?

כlman gεt sכm kayn `sכbkutan fεt` na in bכdi. Na wi jin dɛn de sho am. Dis min se sɔm pipul dɛn kin bɔn wit di kayn we aw dɛn kin gɛda fat smɔl.

Bɔt di men tin dɛn we kin mek dis fat bɔku as tɛm de go na di we aw wi de liv wi layf ɛn di tin dɛn we de arawnd wi.

• Di it we nɔ fayn: If yu de it tin dɛn we gɛt bɔku ɔyl, shuga, flawa, fast fud, ɛn swit drink ɔltɛm, di bɔdi go gɛt mɔ kalori pas aw i nid, ɛn di ɛkstra kalori dɛn go de as fat.
• Nɔ ɛksesaiz: If yu liv layf we nɔ de du natin, sidɔm na wan ples ɔl di de we yu nɔ du ɛni ɛksesaiz, yu go gɛda fat bikɔs di nɔmba fɔ di kalori dɛn we yu de bɔn go smɔl.
• Nɔ gɛt mɔsul mas: If yu nɔ gɛt bɛtɛ mɔsul, yu mɛtabolism kin slo, we kin mek yu gɛt bɔku bɔku fat.
• Dayabitis ɔ insulin rɛsistɛns: Pipul dɛn we gɛt dɛn kayn sik ya kin gɛt bɔku bɔku fat we de ɔnda dɛn bɔdi bak.

Wetin na di wɛlbɔdi prɔblɛm dɛn we pɔsin kin gɛt we i gɛt bɔku fat we de ɔnda yu bɔdi?

as wi don se bifo, wan sכm kayn `subcutaneous fat` gud fכ wi bכdi. I de gi pɔsin protɛkshɔn ɛn trɛnk. Bɔt if i bɔku pasmak, i kin ambɔg wi wɛlbɔdi. mεmba se we di `sכbkutan fεt` inkrεs kin bi sayn fכ se di denja `visceral fat` de inkrεs bak na di bכdi.

Na sɔm pan di siriɔs wɛlbɔdi prɔblɛm dɛn we kin apin we di `visceral fat` de bɔku:

• Sɔm kansa dɛn: If yu gɛt bɔku fat, dat kin mek yu gɛt sɔm kayn kansa.
• Fat liva sik: Dis na we fat kin gɛda na di liva. I tan lɛk se wi liva de bi ‘fat’.
• Gal blad sik dεm: Kכndishכn dεm lεk gal ston εn kolεsistaytis.
• At sik: Na difrɛn sik dɛn we kin afɛkt aw di at de wok.
• Haypatɛnshɔn: Na di prɛshɔn we kin apin we blɔd de pas na di blɔd vesel dɛn pas aw i kin bi.
• Kidni sik: I kin pwɛl di kidni ɛn i nɔ kin wok fayn.
• Osteoarthritis: Na wan sik wae de sho se yu de fil pen, swel, ɛn nɔr de muv bɛtɛ na di jɔyn dɛm.
• Slip apnea: I nɔ kin blo ɔltɛm ɔ i kin stɔp fɔ blo we yu de slip.
• Strɔk: Na we di blɔd we de go na di bren kin stɔp wantɛm wantɛm bikɔs di blɔd vesel we de gi blɔd to di bren kin blok ɔ brok.
• Tayp 2 dayabitis: Na wan sik wae kin kam wae yu gɛt bɔrku shuga na yu blɔd.

Aw yu no di nɔmal `Subcutaneous Fat` pasɛnt?

כl di pipul dεm gεt bכt 90% pan dεn tכtal bכdi fεt as `sכbkutan fεt`. di rεst 10% na `visceral fat`. Bɔku we dɛn de we yu kin gɛt rɔf aydia bɔt di fat we yu bɔdi gɛt na os:

• Body Mass Index (BMI): Dis de sho if yu gɛt wɛlbɔdi wet fɔ yu ayt.
• If yu BMI de bitwin 25 ɛn 29.9, yu kin se yu pasmak smɔl.
• If yu BMI na 30 ɔ pas dat, yu kin fat.

Yu kin lan mɔ bɔt dis frɔm dɔktɔ.

• di say we yu wɛst de rawnd: Tek wan tep mɛzhɔ ɛn put am rawnd yu wes, jɔs ɔp yu hip bon (bɔku tɛm na di hip bon).
• Fɔ uman dɛn, if di wɛst we de rawnd dɛn 35 inch ɔ mɔ, dat kin mek dɛn gɛt prɔblɛm wit dɛn wɛlbɔdi.
• Fɔ man dɛn, dis valyu na 40 inch ɔ mɔ, we kin mek pɔsin gɛt prɔblɛm.
• Waist-height ratio: Divayd yu wes sirkumferɛns (insay sɛntimita) wit yu ayt (insay sɛntimita). wan hεlty rεshכn nכ pas 0.5.

Fɔ tɔk am simpul wan, dis min se di say we yu wes de rawnd fɔ smɔl pas af pan yu ayt .

Pan ɔl we dɛn mɛzhɔmɛnt ya kin gi yu wan rɔf aidia, i bɛtɛ fɔ aks dɔktɔ fɔ advays fɔ mek yu ebul fɔ no di kɔrɛkt tin.

Aw yu kin ridyus dis `Subcutaneous Fat`?

Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ liv fayn layf . If yu fala di it we de bɔn fat ɛn ɛksɛsayz, yu go ebul fɔ ridyus di fat we de ɔnda yu bɔdi. Apat frɔm dat, fɔ slip fayn ɛn fɔ kɔntrol strɛs bak rili impɔtant fɔ mek yu nɔ gɛt bɔku fat.

• Lɛ yu bɔdi kam dɔŋ:
• Tray fɔ it smɔl kalori pas aw yu de bɔn fɔ wan de.
• Put mɔ tin dɛn we nɔ gɛt bɛtɛ bɔdi (fish, chukchuk, eg wayt), ɔl gren (brawn rays, bɔku wit, ɔts), dairy prodakt dɛn we nɔ gɛt bɔku fat, frut, ɛn vɛjitebul dɛn na yu it. Protɛin go ɛp yu fɔ fil ful fɔ lɔng tɛm.
• Ridyus di tin dɛn we yu de it we gɛt kabɔhaydrɛt (lɛk bred, rays, nuts), shuga, sɔl, ɛn rɛd mit (bif, bɔd).
• Ɛksasayz:
• Yu bɔdi de kip ɛnaji insay di fat we de ɔnda di bɔdi. So yu nid fɔ bɔn da ɛnaji de. Dat min se yu nid fɔ bɔn di kalori dɛn.
• Ɛksesaiz dɛn we kin bɔn kalori na:
• Aerobic activity: Tin dɛn lɛk fɔ waka kwik kwik wan, fɔ rɔn, fɔ rayd baysikul, ɛn fɔ swim.
• Trenin fɔ mek yu gɛt trɛnk: Tin dɛn lɛk fɔ es wet.
• Kardio eksasaiz `(Kadio)`
• High-Intensity Interval Training (HIIT): Dis kin min fɔ du ɛksɛsayz wit maksimal intensiti fɔ shɔt tɛm, tek shɔt briŋ, ɛn afta dat yu fɔ ɛksesaiz wit maksimal intensiti bak.

I bεst fɔ ɛksesaiz te yu brok yu swet fɔ at le 30 minit insay di de, 5 dez insay di wik.

• Gɛt gud slip na nɛt:
• We yu nɔ slip bɛtɛ, yu angri ɔmon dɛn kin wok, ɛn dis kin mek yu want fɔ it tin dɛn we gɛt bɔku kabɔhaydrɛt ɛn kalori.
• Nɔ luk skrin lɛk mobayl fon ɛn tablɛt bifo yu go slip. Dɔn bak, nɔ it ebi ebi it nia di tɛm we yu go slip.
• Ridyus strɛs:
• we strεs de go כp, wi bכdi de mek wan כmon we dεn kכl ``Kכtisol.`` If wi gεt tu mכch pan dis ``kכtisol`` כmon, wi ebul fכ lכs wet kin dכn. Na bikɔs i de tɛl di bɔdi fɔ kip ɛkstra fat.
• Tin dɛn lɛk fɔ tink gud wan, fɔ du yoga, fɔ lisin to myuzik, ɛn fɔ du sɔntin we yu lɛk fɔ du kin ɛp fɔ mek yu nɔ strɛs.

Ustɛm a fɔ go to dɔktɔ?

I impɔtant fɔ go to dɔktɔ ɔltɛm fɔ no bɔt yu wɛlbɔdi biznɛs. Yu dɔktɔ kin wach tin dɛn lɛk di pasɛnt we yu bɔdi gɛt ɛn di fat we de ɔnda yu bɔdi.

If di we aw yu de mɛzhɔ yu os (e.g. BMI, di say we yu de wɛst) sho se di fat we yu bɔdi gɛt pas aw dɛn se, mek shɔ se yu go to dɔktɔ. Yu dɔktɔ kin tɔk bɔt yu wɛlbɔdi prɔblɛm dɛn ɛn tɛl yu bɔt aw fɔ it ɛn ɛksesaiz we go fayn fɔ yu.

Mɛsej we dɛn kin kɛr go na os

so, `subcutaneous fat` na layεr fεt we de dכn dכn wi skin. pan tap we wi bכdi nid am to sכm mak, if i inkrεs tu mכch, i kin bi sayn fכ se wi dכn gεt wan denja tכp fεt we dεn kכl `visceral fat` insay wi bכdi. Dis ekstra fat kin mek yu gɛt difrɛn wɛlbɔdi prɔblɛm dɛn.

Bɔt nɔ wɔri! If yu fala di it we fayn ɛn yu de du ɛksɛsayz ɔltɛm, yu kin bɔn dɛn ɛkstra kalori ya ɛn ridyus di fat we de ɔnda yu bɔdi we de na yu bɔdi. If yu tink se yu gɛt smɔl smɔl bɔdi fat, mek shɔ se yu go to dɔktɔ fɔ advays. I go ɛp yu di bɛst we.

` Fεt, fεt כnda di skin, sכbkutan fεt, vishכnal fεt, weit lכs, hεlty layf stayl, BMI, εksεsayz, nyutrishכn