Darthlalang hmaah i kal a, i pum i en a, "Aw, chu pum thau chu ka hloh a ngai" tih i ngaihtuah bawk em? Mi tam tak chuan an pum chhunga thau awm hi an ngaihtuah nasa hle. Mahse, pawn lama kan pum thau kan hmuh ang bawkin kan taksa chhungah hian thau chi khat kan hmu thei lo, mahse a hlauhawm zawk tih i hria em ? Vawiin hian he thau "ruk" hi mi zawng zawngin kan hriat tur, taksa chhunga thup bo chungchang hi kan sawi dawn a ni. Damdawi lamah chuan hei hi Visceral Fat kan ti thin.
A awlsam zawngin Visceral Fat chu eng nge ni?
Visceral fat hi i pum vun hnuaia thau layer pangngai mai a ni lo. Thau thuk zawka awm, i pum chhunga taksa peng pawimawh ber berte vel a deposited thau a ni. I thinlung, thin, kal, pancreas, leh intestines ang chi taksa peng pawimawh tak takte hualtu cushion angin ngaihtuah rawh.
Thau tlem neih hi a tha a, a chhan chu heng taksa peng hrang hrangte hi venhimna leh cushioning engemaw zat a pe a ni. Mahse buaina chu he thau layer hi a tam lutuk atang hian a intan thin.
Hei hi "active fat" an ti bawk. A chhan chu heng thau cell te hi hmun khatah chauh an thut loh vang a ni. Kan taksa tana chhiatna thlen thei chemical leh hormone an siam chhuak a, thisenah an belhchhah a ni. Heng thilte hian lung natna, thisen sang, zunthlum, cancer chi thenkhat thlengin a tipung a ni.
A awlsam zawngin, i taksa chhunga thup visceral fat hi i pum vun hnuaia i hriat theih subcutaneous fat aiin a hlauhawm zawk.
Engvangin nge hetiang thau hi kan taksaah a lo pungkhawm?
Hei hi chhan hrang hrang a awm a. A bulpui berte han thlir ila.
- Ei leh in \ha lo: Sugar, flour leh thau tamna ei tur kan ei fo hian kan taksa chuan chu chakna dang chu visceral fat angin a khawlkhawm thin. Store-a thil lei, in tur thlum, biscuit, cake te hi a chhan ber a ni.
- Exercise neih loh: Nilengin hmun khata thawk leh thutthleng nun hmang thinte hian he thau hi an khawlkhawm nasa zawk thin. Chaw atanga chakna kan hmuh chu a kang loh chuan thau angin a khawlkhawm thin.
- Stress: Mi tam takin hei hi hre lo mahse, visceral fat tihpunna chhan lian tak a ni. Kan stress hian kan taksa hian hormone `(cortisol)` tih a siam chhuak thin. He hormone hian pum chhunga thau awm zat a tichak a. Ni stress nasa takah pawh thil ei duhna i nei bawk a ni lawm ni? He hormone hian chu chu a nghawng bawk.
- Genetics: Mi thenkhat chu genetically predisposed an ni a, an pum thau an khawlkhawm thin. Mahse chu chu kan thunun thei lo tihna erawh a ni lo. Nunphung tha tak nen a tam zawk chu control theih a ni.
- Mut tlakchhamna:Kan mut that loh chuan kan taksa hormone hnathawh a tibuai a. Hei hian ei duhna a tipung thei a, visceral fat a khawlkhawm thei bawk.
Visceral fat a pun chuan eng natna nge lo awm?
Hetianga thau pung hi kan taksa chhunga bomb dah ang a ni a, a chhan chu natna khirh tak tak tam tak tan kawng a hawnsak a ni.
- Type 2 Diabetes: Visceral fat atanga chemical siam chhuah avang hian taksaa insulin hormone hian hna a thawk tha thei lo (Insulin Resistance). Hei hi zunthlum hmahruaitu a ni.
- Lung natna leh stroke: He thau hian thisen kalna kawng (atherosclerosis) a thau a tipung a. Thisen sang a tisang bawk. Hei hian lung natna leh stroke vei theihna a tipung a ni.
- Cholesterol sang: He thau hian cholesterol tha lo level a tisang bawk.
- Fatty Liver Disease: Liver chhehvelah thau a awm khawm a, chu chuan liver hnathawh a tichhe thei a ni.
- Cancer chi thenkhat: Research atanga a lan dan chuan cancer chi thenkhat, colon cancer leh breast cancer te pawh a tipung bawk.
Tin, hormone nena inzawm Cushing’s syndrome leh hypothyroidism te pawhin visceral fat level a tidanglam thei bawk. Heng dinhmunte hi a tlem hle a, mahse a na thei hle.
Engtin nge Visceral Fat ka nei tam lutuk tih ka hriat theih ang?
Hei hi MRI scan ang chiah hian teh theih a ni. Mahse chu chu a practical lo. Chuvangin in lamah pawh he thil hi rough idea kan neih theih dan awlsam tlemte a awm. Hemi chungchangah hian rinhlelhna i neih chuan hengte hi enchhin la, i doctor nen inbiakna neih a tha ber.
| A tehna hmanrua | Engtin nge tih ang? | Risk level hian a tarlang |
|---|---|---|
| Waist tehna a ni | Tape measure la la, i kawrfual tenau ber vel, i bust chunglam chiah, i hipbone chunglam vel chu teh rawh. I thawk khap suh, chawlh hahdam mai rawh. | Hmeichhia tan: Inches 35 aia tam. Mipa tan: Inches 40 aia tam. |
| Waist-to-Hip inkar a ni | I kawrfual vel chu teh rawh. Tichuan i hip zau ber vel chu teh rawh. Tunah chuan i kawr tehna chu i hip tehna nen then rawh. (A kawr ÷ Hip) . | Hmeichhia tan: 0.85 aia tam a nih chuan. Mipa tan chuan: 0.90 aia tam a nih chuan. |
| Taksa rih zawng tehna (BMI) . | Hei hi i san zawng nena inmil tura i taksa rihna hrisel takah i awm leh awm loh tehna a ni. Hei hi online BMI calculator hmangin awlsam takin i check thei ang. | I BMI 30 aia sang a nih chuan i visceral fat level a sang thei. |
Heng tehnate hi lak a, a awmzia dik tak chu mahni chauha hriatthiam a harsa thei a, chuvangin he thil chungchangah hian ngaihtuahna i neih chuan i doctor nen inbia ngei ang che.
Okay, chuti a nih chuan engtin nge he thau hlauhawm tak hi i hloh theih ang?
Hetah hian chanchin tha ber chu a awm e! Visceral fat hi vun hnuaia thau awm aiin a bo chak zawk thei chi khat a ni. A mamawh chu i inpekna leh nunphung dik tak a ni. Hemi atan hian damdawi bik a awm lo. I tih tur chu thil awlsam tlemte tih mai a ni.
| Eng nge tih tur | A awlsam zawngin... |
|---|---|
| Exercise tih (Stay Active) tih hi a ni. | Exercise chi khat, i thawmhnaw ti thei tur, kar khatah ni 5 tal, ni khatah minute 30 tal ti rawh. Brisk walking, running, cycling, leh swimming te hi a ropui hle. Weight training hi thau halralna tha tak a ni bawk. ``High-intensity interval training (HIIT)`` ang chi method hmangin result rang tak i hmu thei bawk. |
| I Ei tur chu Manage rawh | I plate chanve chu thlai leh thei chi hrang hrangin khat rawh. Oil, sugar, flour, leh processed foods te chu a theih ang anga tihtlem thin ang che. Fiber tamna ei tur (brown rice, oats, legumes) ei tam zawk rawh. Mediterranean diet ang chi ei leh in hrisel dan pawh en bawk ang che. |
| Mut Tlawm rawh | Ni khatah darkar 7-8 tal mut tha, tihtawp loh tum ang che. Hei hian stress hormone control nan a pui ang a, thau pungkhawm a ti tlem bawk ang. |
| Stress tihziaawmna tur | Meditation, yoga, music ngaihthlak, emaw, i hobby nuam tih ang chi thil tih hmangin i rilru ti hahdam rawh. Hei hian cortisol level control nan a pui thei a ni. |
| Zu in hi tihtlem rawh | Zu hian empty calorie a pai a, chu chuan nutritional value a nei lo. Hengte hi pum thau angin direct-a dah theih a ni. Zu hi thin (liver) tan pawh a pawi hle. |
Heng thilte hi thla hnih atanga thla thum chiah i tih chuan i taksaah danglamna i hmu ang. I pum lian a tlahniam mai bakah i hrisel zawkin i hlim zawkin i inhria bawk ang.
Take-Home Thuchah a ni
- Visceral fat hi thau chi hlauhawm tak a ni a, i pum chhungah, i thinlung leh thin ang chi taksa peng pawimawh tak tak vel ah a awm khawm thin.
- Hei hi natna tam tak, zunthlum, thinlung natna, leh cholesterol sang te thlentu lian tak a ni.
- Hei hi i kawrfual (waist circumference) tehna hmangin rough idea i nei thei ang. I kawr hi hmeichhia tan inches 35 aia tam leh mipa tan inches 40 aia tam a nih chuan i hlauhawm hle.
- A tha ber chu, he thau hi tihtlem hi i ngaihtuah aiin a awlsam zawk. A mamawh chu ei leh in dik leh exercise tha tawk chauh a ni .
- Hemi chungchangah hian zawhna emaw rinhlelhna emaw i neih chuan thutlukna siam mai suh la, i chhungkaw doctor (doctor) nen inbia ang che. Thurawn tling ber a pe ang che.
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