Subcutaneous fat chungchanga i hriat tur chu!

I kut emaw, i pum emaw vun tlem tal i pinch tawh em? I vun hnuaia awm ang maia hriat thil chu subcutaneous fat , a nih loh leh damdawi lam chuan ``Subcutaneous fat'' tia hriat a ni. Hei hi mi tinin kan taksaah kan nei vek a, eng emaw chen chu kan mamawh vek a ni. Mahse, kan neih tam lutuk chuan eng nge thleng ang? Engtin nge kan hriselna a nghawng? Hemi chungchang hi vawiinah hian chipchiar takin sawi ila.

He vun hnuaia thau ``Subcutaneous fat`` an tih hi eng nge ni?

A awlsam zawngin, hei hi i vun hnuai chiaha awm thau layer a ni. Kan vun hi layer thum atanga siam a ni ber tih i hria em?

1. Epidermis: Hei hi vun pawn lam atanga pawn lam atanga kan hmuh thin a ni.

2. Dermis: Epidermis hnuaia middle layer awm. Hei hi hair follicles leh sweat glands ang chi thil awmna hmun a ni.

3. Subcutaneous fat: Hei hi dermis hnuai thuk taka awm layer a ni. Hei hi tunlaia `subcutaneous fat` tia kan sawi chu a ni.

Tunah chuan he `subcutaneous fat` hian kan taksa tan eng service nge a pek tih hi han en ila:

• Invenna: He thau layer hian i tlu emaw thil i tihbuai emaw a nih chuan i taksa ruh leh ruh chhiatna a tihziaawm thei a ni. I humhim nan mattress te tak te ang maiin a che thin.
• Coordination: I vun atanga i taksa ruh thlenga thisen kalna kawng leh nerve te tan kawng him tak a siam a ni.
• Temperature control: Hei hian taksa lumna a tidanglam thei a ni. Chu chu boruak a vawt chuan taksa a vawt thuai lo va, a lum a nih chuan taksa a lum thuai lo tihna a ni.
• A fixation: He thau layer hian i vun layer lai tak (the dermis) chu i taksa ruh leh ruh te nen special connective tissue hmangin a thlunzawm thei bawk.

Subcutaneous fat leh visceral fat hi eng nge an danglamna?

An pahnih hian thau chi khat ni mahse, an pahnih inkarah hian danglamna lian tak a awm.

• Subcutaneous fat: Hei hi a hmaa kan sawi tawh thau kha a ni a, vun hnuaiah a awm a, khawih leh hrual theih a ni. Hips, buttocks, thighs, leh pum vel ah te a awm tam ber.
• Visceral fat: Hei hi a hlauhawm deuh. Hei hi kan pum chhungah a awm a, chu chu kan pum chhunga taksa peng pawimawh tak tak (entir nan, pum, thin, intestines) vel a thau layer a awm a ni. Hei hi pawn lam a\angin kan hmu thei lo va, kan khawih thei lo bawk. Mahse he `visceral fat` hian hriselna a tichhe ber a ni.

A pawimawh ber chu mi pakhatin subcutaneous fat a neih tam chuan an visceral fat pawh a pung zel a rinawm.

Engvangin nge vun hnuaiah subcutaneous fat a awm khawm?

Mi tin hian kan taksaah hian `subcutaneous fat` engemaw zat kan nei vek a. Kan genes atanga teh a ni. Chumi awmzia chu mi thenkhat chu thau khawlkhawm duhna sang deuh neia piang an ni thei tihna a ni.

Mahse, hun kal zelah he thau tamna tipungtu ber chu kan nunphung leh kan chhehvel thilte hi a ni.

• Ei leh in hrisel lo: Oil, sugar, flour tamna ei tur, fast food, leh sweet drinks i ei fo chuan taksain a mamawh aia tam calorie a hmu ang a, a calorie tam zawk chu thau angin a khawlkhawm ang.
• Exercise neih loh: Inactive lifestyle i hman a, nilengin exercise engmah ti lova hmun khatah i thut chuan thau i khawlkhawm ang a, a chhan chu i calorie hal zat a tlem dawn a ni.
• Muscle mass tlakchham: Muscle mass tlem i neih chuan i metabolism a slow thei a, chu chuan thau a tipung thei a ni.
• Diabetes emaw insulin resistance: Hetiang natna vei te hian vun hnuaia thau (subcutaneous fat) an nei sang thei bawk.

Subcutaneous fat tam lutuk hian hriselna atana a hlauhawmna engte nge ni?

Kan sawi tawh ang khan `subcutaneous fat` engemaw zat hi kan taksa tan a tha hle. Vênhimna leh chakna a pe a ni. Amaherawhchu, a pung lutuk chuan kan hriselna atan a chhiat phah thei a ni. `Subcutaneous fat` tihpun hi taksaah `visceral fat` hlauhawm tak pawh a pung tih chhinchhiahna a ni fo tih hre reng ang che.

`Visceral fat` a tam chuan hriselna lama harsatna lian tham lo awm thei thenkhat chu hetiang hi a ni:

• Cancer thenkhat: Thau tam lutuk hian cancer chi hrang hrang vei theihna a tipung a.
• Fatty liver diseases: Hei hi liver-a thau a awm khawm hian a ni . Kan liver chu ‘thau’ a lo ni ta ang mai a ni.
• Gallbladder natna: Gallstone leh cholecystitis ang chi natna.
• Lung natna: Natna chi hrang hrang, thinlung hnathawhna tichhe thei.
• Hypertension: Thisen kaltlanga thisen a luang chhuak chu a pangngai aia sang a nih chuan pressure a awm thin.
• Kal natna: Kal chhiatna leh hnathawh that lohna.
• Osteoarthritis: Ruh natna, a hring, leh ruhkawr a che thei lo tihna a ni.
• Sleep apnea: Mut laiin thawk mumal lo emaw, thawk tihtawp emaw.
• Stroke: Thluaka thisen pe chhuaktu thisen kalna kawngkhar a block emaw, a rupture emaw avanga thluaka thisen kalna tur tihtawp nghal a ni.
• Type 2 diabetes: Thisen sugar level sang vanga lo awm thin natna a ni.

Engtin nge `Subcutaneous Fat` percentage pangngai chu i hriat theih ang?

Mi tam zawk chuan an taksa thau zawng zawng atanga 90% vel chu `subcutaneous fat` angin an nei a. A bak 10% chu `visceral fat` a ni. In lama i taksa thau percentage hi rough idea i neih theih dan kawng hrang hrang a awm a:

• Body Mass Index (BMI): Hei hian i san zawng nena inmil tura i taksa rihna hrisel takah i awm leh awm loh a teh a ni.
• I BMI 25 leh 29.9 inkar a nih chuan i thau lutuk tih i sawi thei.
• BMI 30 aia sang a nih chuan thau lutuk i ni thei.

Hemi chungchang hi doctor hnen atangin i hre belh thei ang.

• Waist circumference: Tape measure la la, i kawr vel, i hip ruh chungah chiah (a tlangpuiin hipbone-ah) dah rawh.
• Hmeichhia tan chuan an kawrfual (waist circumference) inches 35 aia tam a nih chuan hriselna atana hlauhawm a ni.
• Mipa tan chuan he value hi inches 40 aia tam a ni a, hei hi risky tak a ni.
• Waist-height ratio: I kawr vel (centimeter-a chhut) chu i san zawng (centimetre-a chhut) nen then la. Hriselna ratio chu 0.5 aia tam a ni lo.

A awlsam zawngin, hei hian i kawrfual vel chu i san zawng chanve aia tlem lo a ni tur tihna a ni .

Heng tehnate hian ngaihtuahna zau tak pe thei che mah se, a dik taka tehna atan damdawi lam thurawn lak a tha ber.

Engtin nge he `Subcutaneous Fat` hi i tihtlem theih ang?

A pawimawh ber chu nun hrisel neih hi a ni . Fat-burning diet leh exercise plan zawm hian i subcutaneous fat level i tihhniam thei a ni. Hei bakah hian mut tam leh stress enkawl hi thau tihtlem nan a pawimawh hle bawk.

• Ei leh in:
• Ni khata i hal aiin calorie tlem zawk ei tum ang che.
• I ei tur ah hian protein thau lo (nga, vawk, egg whites), whole grains (brown rice, buckwheat, oats), thau tlem nei dairy products, thei leh thlai te telh tam zawk ang che. Protein hian rei zawk chu i taksaah a khat zawk tih i hriat theih nan a pui ang che.
• Carbohydrates (chhang, buhfai, noodles ang chi), sugar, chi, leh sa sen (bawngsa, vawk sa) i ei tam loh tur.
• Insawizawi:
• I taksa hian `subcutaneous fat` ah chakna a khawlkhawm thin. Chuvangin chu chakna chu i halral a ngai a ni. Chu chu calorie i hal a ngai tihna a ni.
• Calorie hal thei exercise te chu:
• Aerobic activity: Kal chak tak, tlan, cycle khalh, leh tui chawi ang chi thil.
• Strength training: Weight lifting ang chi thil.
• Cardio exercise `(Cardio)` tih hi a ni
• High-Intensity Interval Training (HIIT): Hei hian hun rei lote chhung maximum intensity-a exercise lak a, chawlh rei vak lo la, chutah maximum intensity-a exercise lak leh a ni.

Ni khatah minute 30 tal, kar khatah ni 5 chhung thawmhnaw i tihchhiat hma loh chuan exercise neih a tha ber.

• Zan muhil tha tak nei rawh:
• I mut tlem chuan i riltam hormone te chu a thawk chhuak a, chu chuan carbohydrates leh calorie tamna ei tur i duh em em thin.
• Mut hmain cell phone leh tablet ang chi screen en suh. Tin, mut dawn hnaihah chaw rit tak tak ei suh.
• Stress tihziaawmna tur:
• Stress a san chuan kan taksa hian hormone ``Cortisol`` tih a siam chhuak thin.He ``cortisol`` hormone hi kan neih tam lutuk chuan kan taksa rihna tihtlem theihna a tlahniam thei a ni. A chhan chu taksaah thau tam zawk dahkhawm turin a hrilh a ni.
• Meditation, yoga, music ngaihthlak, leh hobby tih ang chi thilte hian stress tihziaawmna kawngah a pui thei a ni.

Engtikah nge Doctor ka hmuh ang?

I hriselna chungchang hriat reng nan doctor pan fo a pawimawh. I doctor hian i taksa thau percentage leh subcutaneous fat level te ang chi thil a enfiah thei a ni.

I in lama tehna (e.g. BMI, waist circumference) atanga i taksa thau level chu a rawt aia sang a nih chuan doctor pan ngei ngei tur a ni. I doctor chuan i hriselna atana hlauhawm tur chungchang a sawipui thei a, i tana tha tur diet leh exercise plan a rawt thei bawk.

Take-Home Thuchah a ni

Chuvangin, `subcutaneous fat` chu kan vun hnuaia thau layer awm a ni. Kan taksain eng emaw chen a mamawh laiin, a pung lutuk chuan kan taksa chhungah thau chi hlauhawm tak `visceral fat` an tih pawh kan nei tih chhinchhiahna a ni thei. He extra fat hian hriselna lama harsatna hrang hrang a thlen thei a ni.

Mahse, lungngai suh! Ei leh in hrisel zawm leh exercise i tih fo hian heng extra calorie te hi i halral thei a, i taksaa subcutaneous fat awm zat pawh i tihtlem thei bawk. Taksa thau tlem a tam lutuk nia i hriat chuan doctor pan ngei ngei tur a ni. A tha thei ang berin a pui ang che.

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