By’olina okumanya ku masavu agali wansi w’olususu!

Wali onyigako akasusu akatono ku mukono oba ku lubuto? Ekintu ekiwulira nga kiri wansi w'olususu lwo kiyitibwa subcutaneous fat , oba mu by'obujjanjabi kimanyiddwa nga ``Subcutaneous fat''. Kino buli muntu ky’alina mu mibiri gye era ffenna twetaaga okutuuka ku ddaala eritali limu. Naye, kiki ekibaawo singa tuba tulina ekisusse? Kikwata kitya ku bulamu bwaffe? Katukwogere ku nsonga eno mu bujjuvu leero.

Amasavu gano wansi w'olususu ge gayitibwa ``Subcutaneous fat`` kye ki?

Mu ngeri ennyangu, eno layeri y’amasavu egalamira wansi ddala w’olususu lwo. Obadde okimanyi nti olususu lwaffe okusinga lukolebwa layers ssatu?

1. Epidermis: Luno lwe lususu olusinga ebweru lwe tulaba okuva ebweru.

2. Olususu: Olususu olwa wakati wansi w’olususu. Wano ebintu ng’enkwaso n’entuuyo we bibeera.

3. Amasavu agali wansi w’olususu: Luno lwe luwuzi olubeera wansi nnyo mu lususu. Kino kye twogerako leero nga `amasavu agali wansi w'olususu`.

Kati ka tulabe mpeereza ki eno `amasavu agali wansi w'olususu` gye gawa omubiri gwaffe:

• Obukuumi: Oluwuzi luno olw’amasavu luyamba okukendeeza ku kwonooneka kw’ebinywa n’amagumba singa ogwa oba okutomera ekintu. Kikola ng’omufaliso omutono okukukuuma.
• Okukwasaganya: Kuwa ekkubo eritali lya bulabe eri emisuwa n’obusimu okuva ku lususu lwo okutuuka ku binywa byo.
• Okufuga ebbugumu: Kino kiyamba okutereeza ebbugumu ly’omubiri. Kwe kugamba, embeera bw’eba ennyogovu, omubiri tegunyogoga mangu, ate bwe guba gubuguma, omubiri tegubuguma mangu.
• A fixation: Layer eno ey’amasavu era eyamba okuyunga layer eya wakati ey’olususu lwo (the dermis) ku binywa n’amagumba go okuyita mu bitundu eby’enjawulo ebiyunga.

Njawulo ki eriwo wakati w’amasavu agali wansi w’olususu n’amasavu g’omunda?

Wadde byombi bika bya masavu, waliwo enjawulo nnene wakati w’ebintu bino byombi.

• Amasavu agali wansi w’olususu: Gano ge masavu ge twayogeddeko emabegako, agasangibwa wansi w’olususu era osobola okugakwatako n’okusika. Businga kusangibwa mu bisambi, mu bisambi, mu bisambi, n’okwetooloola olubuto.
• Amasavu g’omubiri: Gano ga bulabe katono. Kino kisangibwa munda mu lubuto lwaffe, kwe kugamba, oluwuzi lw’amasavu oluterekebwa okwetooloola ebitundu ebikulu munda mu lubuto (okugeza, olubuto, ekibumba, ebyenda). Kino tetusobola kukiraba kuva bweru era tetusobola kukikwatako. Naye `amasavu g'omubiri` gano ge gasinga okukosa obulamu.

Ekisinga obukulu nti omuntu bw’aba n’amasavu mangi agali wansi w’olususu, kirabika n’amasavu ge ag’omu lususu geeyongera.

Lwaki amasavu agali wansi w’olususu gakuŋŋaanyizibwa wansi w’olususu?

Buli muntu alina omuwendo ogugere ogwa `amasavu agali wansi w'olususu` ku mubiri gwe. Kisalibwawo obuzaale bwaffe. Kino kitegeeza nti abantu abamu bayinza okuzaalibwa nga balina omuze gw’okukung’aanya amasavu ogusingako katono.

Wabula ensonga enkulu ezikwata ku kweyongera kw’amasavu gano mu bbanga y’engeri y’obulamu bwaffe n’obutonde bw’ensi.

• Endya etali nnungi: Singa buli kiseera olya emmere erimu amafuta amangi, ssukaali, akawunga, emmere ey’amangu, n’ebyokunywa ebiwoomerera, omubiri gujja kufuna kalori nnyingi okusinga bwe gwetaaga, era kalori ez’okwongerako zijja kuterekebwa ng’amasavu.
• Obutakola dduyiro: Singa obeera n’obulamu obutakola, ng’otuula mu kifo kimu olunaku lwonna nga tokola dduyiro yenna, ojja kukungaanya amasavu kubanga kalori z’oyokya zijja kuba ntono.
• Obutabeera na binywa: Bw’oba ​​n’ebinywa bitono, omubiri gwo guyinza okukendeera ekiyinza okuvaako amasavu okukuŋŋaanyizibwa.
• Ssukaali oba obutaziyiza insulini: Abantu abalina embeera zino nabo basobola okuba n’amasavu agali wansi w’olususu nga geeyongedde.

Obulabe ki eri obulamu bw’omuntu okubeera n’amasavu amangi wansi w’olususu?

Nga bwe twagambye emabegako, omuwendo ogugere ogwa `amasavu agali wansi w'olususu` mulungi eri emibiri gyaffe. Kiwa obukuumi n’amaanyi. Kyokka bwe yeeyongera ennyo, kiyinza okuba eky’obulabe eri obulamu bwaffe. Jjukira nti okweyongera mu `amasavu agali wansi w'olususu` kitera okuba akabonero akalaga nti `amasavu g'omubiri` ag'akabi nago geeyongera mu mubiri.

Bino bye bimu ku bizibu eby’amaanyi eby’obulamu ebiyinza okuvaamu ng’omuwendo gwa `amasavu g’omubiri` gweyongedde:

• Kookolo ezimu: Amasavu agasukkiridde lyongera obulabe bw’okufuna ebika bya kookolo ebimu.
• Endwadde z’ekibumba ezirimu amasavu: Kino amasavu bwe gakuŋŋaanyizibwa mu kibumba. Kiringa ekibumba kyaffe bwe kifuuka 'amasavu'.
• Endwadde z’ennyindo: Embeera ng’amayinja mu nnyindo n’obulwadde bw’ekibumba.
• Endwadde z’omutima: Endwadde ez’enjawulo ezikosa enkola y’omutima.
• Puleesa: Puleesa ebaawo ng’omusaayi guyita mu misuwa eba waggulu okusinga eya bulijjo.
• Obulwadde bw’ekibumba: Okwonooneka kw’ensigo n’obutakola bulungi.
• Osteoarthritis: Embeera emanyiddwa ng’obulumi, okuzimba, n’okutambula okutono mu binywa.
• Sleep apnea: Obutassa bulijjo oba okulekera awo okussa nga weebase.
• Stroke: Okusasika kw’omusaayi mu bwongo mu bwangu nga kiva ku kuzibikira oba okukutuka kw’omusuwa ogugaba omusaayi mu bwongo.
• Ssukaali ow’ekika eky’okubiri: Embeera eva ku sukaali omungi mu musaayi.

Omanyi otya ebitundu bya `Subcutaneous Fat` ebya bulijjo?

Abantu abasinga balina ebitundu nga 90% ku masavu g’omubiri gwabwe gonna nga `amasavu agali wansi w’olususu`. Ebitundu 10% ebisigaddewo `massavu g'omubiri`. Waliwo engeri eziwerako z’oyinza okufunamu endowooza enkakali ku bitundu by’amasavu mu mubiri gwo awaka:

• Body Mass Index (BMI): Kino kipima oba oli ku buzito obulungi okusinziira ku buwanvu bwo.
• BMI bw’eba wakati wa 25 ne 29.9, oyinza okugamba nti omugejjo katono.
• Singa BMI yo eba 30 oba okusingawo, oyinza okuba omugejjo.

Kino osobola okukimanya ebisingawo okuva eri omusawo.

• Okwetoloola ekiwato: Ddira ekipima ekipima okiteeke mu kiwato kyo, waggulu ddala w’eggumba lyo ery’ekisambi (ebiseera ebisinga ku ggumba ly’ekisambi).
• Ku bakyala, okwetooloola ekiwato kya yinsi 35 n’okusoba kireeta obulamu bwabwe mu bulabe.
• Ku basajja, omuwendo guno guba yinsi 40 n’okusoba, ekintu eky’akabi.
• Omugerageranyo gw’ekiwato n’obuwanvu: Gabana okwetooloola ekiwato kyo (mu sentimita) n’obuwanvu bwo (mu sentimita). Omugerageranyo gw’obulamu tegusukka 0.5.

Mu ngeri ennyangu, kino kitegeeza nti okwetooloola ekiwato kyo kirina okuba wansi w’ekitundu ky’obuwanvu bwo .

Wadde ng’ebipimo bino bisobola okukuwa endowooza enzijuvu, kirungi okunoonya amagezi g’abasawo okusobola okwekenneenya okutuufu.

Okendeeza otya ku `Subcutaneous Fat` eno?

Ekisinga obukulu kwe kukuuma obulamu obulungi . Bw’ogoberera enteekateeka y’endya eyokya amasavu n’okukola dduyiro, osobola okukendeeza ku masavu agali wansi w’olususu. Ng’oggyeeko ekyo, okufuna otulo otumala n’okuddukanya situleesi nabyo bikulu nnyo mu kukendeeza amasavu.

• Ndya:
• Gezaako okulya kalori ntono okusinga ku z’oyokya buli lunaku.
• Mu mmere yo ssaamu ebirungo ebizimba omubiri ebisingawo (ebyennyanja, enkoko, enjeru z’amagi), emmere ey’empeke (omuceere ogwa kitaka, mukene, oats), amata agataliimu masavu mangi, ebibala n’enva endiirwa. Protein ejja kukuyamba okuwulira ng’ojjudde okumala ebbanga eddene.
• Kendeeza ku mmere gy’olya ebirungo ebiyitibwa carbohydrates (nga omugaati, omuceere, ebikuta), ssukaali, omunnyo, n’ennyama emmyufu (ennyama y’ente, embizzi).
• Dduyilo:
• Omubiri gwo gutereka amaanyi mu `amasavu agali wansi w'olususu`. Kale olina okwokya amaanyi ago. Ekyo kitegeeza nti olina okwokya kalori.
• Dduyiro asobola okwokya kalori ze zino:
• Aerobic activity: Ebintu nga okutambula amangu, okudduka, okuvuga obugaali, n’okuwuga.
• Okutendekebwa mu maanyi: Ebintu ng’okusitula obuzito.
• Dduyiro wa Cardio `(Cardio)`
• High-Intensity Interval Training (HIIT): Kino kizingiramu okukola dduyiro ku maanyi agasinga okumala akaseera katono, okuwummulako akaseera katono, n’okuddamu okukola dduyiro ku maanyi agasingako.

Kirungi okukola dduyiro okutuusa lw’omenya entuuyo okumala waakiri eddakiika 30 olunaku, ennaku 5 mu wiiki.

• Funa otulo otulungi:
• Bw’otofuna tulo bumala, obusimu bwo obw’enjala bukola, ekikuleetera okwegomba emmere erimu ebirungo ebizimba omubiri (carbohydrates) ne kalori nnyingi.
• Totunuulira screen nga amasimu ne tablet nga tonnagenda kwebaka. Ekirala, tolya mmere nzito ng’osemberera okwebaka.
• Kendeeza ku situleesi:
• Situleesi bwe yeeyongera, emibiri gyaffe gikola obusimu obuyitibwa ``Cortisol.`` Singa tulina obusimu buno obwa ``cortisol`` obuyitiridde, obusobozi bwaffe obw'okugejja buyinza okukendeera. Kubanga kigamba omubiri okutereka amasavu ag’enjawulo.
• Ebintu ng’okufumiitiriza, yoga, okuwuliriza ennyimba, n’okwenyigira mu mulimu gw’okusanyusa abantu bisobola okuyamba okukendeeza ku situleesi.

Ddi lwe nnina okulaba omusawo?

Kikulu okulaba omusawo buli kiseera okusobola okumanya ebikwata ku bulamu bwo. Omusawo asobola okulondoola ebintu ng’amasavu mu mubiri gwo n’amasavu agali wansi w’olususu.

Singa ebipimo byo eby’awaka (e.g. BMI, okwetooloola ekiwato) biraga nti amasavu mu mubiri gwo gasinga ku galagirwa, kakasa nti ogenda ew’omusawo. Omusawo asobola okukubaganya ebirowoozo ku bulabe bw’obulamu bwo n’okukuwa amagezi ku nteekateeka y’endya n’okukola dduyiro ekusaanira.

Obubaka Obutwala Awaka

Kale, `amasavu agali wansi w’olususu` ye layeri y’amasavu egalamira wansi w’olususu lwaffe. Wadde ng’emibiri gyaffe gyetaaga okutuuka ku ddaala eritali limu, bwe yeeyongera ennyo, kiyinza okuba akabonero nti era tufunye ekika ky’amasavu eky’obulabe ekiyitibwa `visceral fat` munda mu mibiri gyaffe. Amasavu gano ag’enjawulo gayinza okuleeta obuzibu mu bulamu obw’enjawulo.

Naye teweeraliikiriranga! Bw’ogoberera endya ennungi n’okukola dduyiro buli kiseera, osobola okwokya kalori zino ez’enjawulo n’okukendeeza ku masavu agali wansi w’olususu agaterekeddwa mu mubiri gwo. Bw’oba ​​olowooza nti olina amasavu amangi mu mubiri, kakasa nti ogenda ew’omusawo akuwe amagezi. Ajja kukuyamba mu ngeri esingayo obulungi.

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