I thawmhnaw hak thin kha tunah chuan a tight deuh niin i hria em? I pum chu hmalam a pan deuh tawh em? Hei hi a takah chuan mi tam tak tan chuan harsatna tlanglawn tak a ni. Mak ti suh, pum zau tak nei pawhin pum thau engemaw zat a nei. A pangngai a ni. Mahse, he thau tam zia leh a awmna hmun hian kan hriselnaah nghawng lian tak a nei thei a ni. Chuvang chuan hei hi kan hriat chian a pawimawh hle a ni.
Belly fat hi chi hnih a awm!
A awlsam zawngin kan pum chhunga thau awm hi chi hnih ah then theih a ni.
1. Subcutaneous Fat: Hei hi kan vun hnuai chiaha awm thau layer a ni. Hei hi i pum i khawih chuan a soft part a nghet tih hriatna a ni. He thau hi thawmhnaw a innghah chhan ber a ni a, i pum a rawn lang zung zung thin.
2. Visceral Fat: Hei hi kan ngaihven ber tur chi a ni a, a hlauhawm ber bawk . He thau hi pum chhung thuk takah, kan thinlung, thin, lung leh intestines ang chi taksa peng pawimawh tak takte chhehvelah a awm a ni. Doctor-te chuan hei hi ‘Visceral Adipose Tissue’ an ti a.
Kan taksa peng hrang hrangte venhimna engemaw chen pe turin ``Visceral Fat'' tlem tal hi a ngai a, mahse a tam zawk tihpun hi thil tha tak a ni lo. Thinlung chhehvelah thau tlemte pawh a awm chuan eng ang chhiatna nge a thlen theih tih han ngaihtuah teh.
He deep fat (visceral fat) hi hmun khata awm mai mai a ni lo. Tissue active tak a ni. Chumi awmzia chu kan taksa tana thil tha lo, rimchhia leh hormone a siam chhuak tihna a ni.
Visceral fat tam lutuk hian thisen sang, type 2 diabetes, heart disease, dementia (memory loss), leh cancer chi hrang hrang, hnute cancer leh colon cancer te a tipung nasa hle.
Chuti a nih chuan engtin nge he pum thau hi i tihtlem theih ang?
Hetah hian mi tam takin an tihsual lian ber chu an taksa rihna tihtlem nan an pum exercise chauh hi a ni. Kan taksa hmun khat atang chauh hian kan duh angin thau kan hloh thei lo tih hre reng ang che. Belly fat tihtlem tur chuan kan taksa pum atanga thau tihtlem a ngai a ni.
Chutianga i taksa rihna i tihtlem chuan a tlahniam tan hmasa ber chu i pum chhunga ``Visceral Fat`` a ni. Chutianga tih theih dan tlangpui pali a awm.
| Tihdan | Thil tih tur sawifiahna awlsam tak |
|---|---|
| Insawizawi | Hriselna vawng reng tur chuan minute 150 tal (ni khatah minute 30, kar khatah ni 5) tal exercise tlemte neih a ngai a ni. Mahse taksa rihna tihtlem nan kar khatah minute 225-420 vel (darkar 3.75 - 7) vel i tum tur a ni. |
| Ei leh in | ‘Magic’ diet bik a awm lo. Calorie i ei zat chu i hal zat aiin a tlem tur a ni. Fiber tamna ei tur (thlai, thei, whole grains) tam zawk ei hian i rilru a hahdam ang a, i ei tam lutuk pawh a thunun thei ang. |
| Mu | Zan tin darkar 7-8 chhung mut tawp loh hi a pawimawh hle. Mut tlem hian direct-in visceral fat a tipung a ni. |
| Rimtawng | Hun rei tak stress hian taksaa cortisol hormone a tipung a. Hei hian chaw thlum leh thau duhna a tipung a, pum chhungah thau a pung chak zawk a ni. |
Engtin nge exercise kan thlan ang?
Exercise `Crunches` leh `Sit-ups` te hian i pum ruh a tichak a. Mahse, chu ruh chunga thau layer a tihtlem hma chuan ‘six pack’ i hmu lovang. Chuvangin, calorie hal tam zawk exercise-ah hian i rilru i pe tur a ni.
- Cardio: I thinlung chakna tisang thei thil eng pawh, kea kal chak, jogging, zai, tennis ang chi te.
- Strength Training: Weight lifting leh push-up ang chi thil. Hengte hian taksa ruh (muscle) a siam a, kan metabolism a tipung bawk. Hei hian kan ding reng lai pawha calorie kan halna rate a sang tihna a ni.
"Talk Test" hmangin i exercise nasat dan i teh thei ang. Exercise i tih laiin normal taka i tawng thei a nih chuan low intensity a ni. Tlemte thawhrimna hmanga inbiakna i neih theih chuan medium intensity a ni. Thusawi harsa i neih chuan high intensity a ni. I taksa rihna tihtlem i duh chuan medium leh high intensity level-ah i awm tur a ni.
A pawimawh ber: Exercise i la ti ngai lo a nih chuan, emaw, damdawi lam harsatna dang i neih chuan exercise program thar i tan hmain i doctor nen inbia a, thurawn lak hmasak a pawimawh hle.
Kan ei leh in i thlak ang u.
Khawvelah hian pum thau tithianghlim thei tur ei leh in tur bik a awm lo. Chuvangin apple cider vinegar leh protein shake chungchang sawi thin kha theihnghilh rawh. Ei leh in dik tak hmanga i taksa rihna i tihtlem chuan i pum thau pawh a tlahniam nghal mai ang.
- Fiber tamna ei tur: Soluble fiber tamna ei tur, oats, bean, apple, carrot, leh barley te pawh telh ang che. Chungte chuan chaw ei tur a tikhawlo a, hun rei zawk chu i chaw ei kham thei a ni. Hei hian ei tam lutuk control turin a pui a ni.
- Whole grains: Chhangphut var ai chuan whole grain bread, bran rice, leh oats te thlang zawk ang che.
- Tui: Tui in hian direct-in pum thau a tihtlem lo nain, taksa rihna tihtlem kawngah nasa takin a pui a ni.
- Exercise atana mamawh chakna leh tui (hydration) a pe.
- Thau halna atan tui hi a pawimawh hle.
- Sugary drinks leh sweetened beverages ai chuan zero-calorie alternative tha ber.
Enkawlna dang leh ngaihdan dik lo
Thil engemaw takah chuan thau lutuk tan chuan damdawi lam enkawl a ngai thei bawk.
- Bariatric Surgery: Hengte hi taksa rihna tihtlem nan surgery tih a ni. Hengte hian ``Visceral Fat`` pawh nasa takin a ti tlem bawk.
- Weight loss damdawi: Injectable damdawi thar `Semaglutide (Wegovy)` leh `Tirzepatide (Zepbound)` te pawh hian taksa thau leh `(Visceral Fat) a tihziaawm tih hmuhchhuah a ni bawk.` Hengte hi doctor enkawlna hnuaiah chauh ei tur a ni
Liposuction chungchangah hian ngaihdan dik lo nei suh! `Liposuction` hi vun hnuaia thau (Subcutaneous Fat) tihbo nan cosmetic surgery a ni. Organ chhehvela `Visceral Fat` hlauhawm tak chu a paih chhuak lo. Chuvangin, `Liposuction` hian zunthlum leh lung natna ang chi natna a ti tlem lo.
Engtin nge i pum thau lutuk i hriat theih ang?
Visceral fat hi MRI scan tel lo chuan dik taka teh theih a ni lo. Mahse, kawng awlsam tak a awm. Chu chu i kawrfual vel tehna hmangin a ni.
Ding la, tape measure la la, i kawr vel, i navel chungah chiah dah rawh. Tape chu lei nen a inmil tur a ni a, i vunah a nghet lo tur a ni.
- Hmeichhia tan: Waist circumference chu inches 35 aia tlem lo tur a ni .
- Mipa tan: Waist circumference chu inches 40 aia tlem lo a ni tur a ni .
Heng value aia sang a nih chuan `(Visceral Fat)` tam lutuk i nei thei tih hriattirna tha tak a ni.
‘Skinny Fat’ tih hi eng nge ni?
I thau emaw, taksa rihna pangngai nei emaw pawh nise, `(Visceral Fat)` tam lutuk i nei thei tho. Hetiang dinhmun hi `Skinny Fat' an ti a. Hei hi a chhan chu genetic influences leh sedentary lifestyle vang a ni. Chuvangin taksa lian leh te zawng zawng tan pawh active taka awm a pawimawh hle.
Take-Home Thuchah a ni
- Belly fat hi chi hnih a awm a. Kan ngaihtuah ber tur chu vun hnuaia thau awm ni lovin, taksa peng hrang hranga thau thuk tak awm (visceral fat) hi a ni.
- I pum chauh target la, thau i hloh thei lo. A tha ber chu ei leh in leh exercise inthlau tak hmanga i taksa pum puia i taksa rihna tihtlem hi a ni.
- Cardio leh strength training pahnih hi inzawmkhawmin result tha ber a awm thei.
- Sugar, oil leh flour-based foods te tihtlem la, fiber tamna thlai, thei leh whole grains te chu i eitur ah te dah belh rawh.
- Nitin darkar 7-8 chhung mut that leh stress enkawl hi pum thau tihtlem nan a pawimawh hle.
- I taksa rihna tihtlem program eng pawh i tan hmain chhungkaw doctor rawn hmasak a pawimawh hle a, a bik takin damdawi lam harsatna dang (zunthlum emaw thisen sang emaw ang chi) i neih chuan.
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