He pum chhunga thau hlauhawm tak hi i hria em? (Visceral Fat) a ni.

Kan pum thau hi kan buai vek. A bik takin kan pum chhunga thau layer kan khawih theih leh kan hriat theih te. Mahse, a takah chuan kan pum chhungah hian kan mitin kan hmuh theih loh thau chi khat hlauhawm zawk a awm tih i hria em? Hei hi vawiin a kan sawi tur chhungril thau, a nih loh leh `(Visceral Fat)` a ni. Hmelma ngawi reng ang mai a ni. Chuvangin, hei hi chiang takin i hrethiam ang u.

Visceral Fat chu eng nge ni?

A awlsam zawngin sawi ila, visceral fat hi kan pum chhunga thau awmkhawm chi khat, kan chhungril taksa peng hrang hrang vel a ni. He thau hi kan liver, intestines leh stomach ang chi organ pawimawh tak tak vel ah a awm khawm thin.

Hei hi thau layer mai a ni lo. Chuvang chuan a chang chuan "active fat" an ti a, a chhan chu hormone leh chemical dang a siam chhuak a, chu chuan kan taksa hnathawh dan a nghawng thei a ni.

Tunah chuan he thau leh kan kut hmanga kan khawih pum thau layer hi eng nge a danglamna chu i ngaihtuah mai thei. Chu chu chiang takin i hrethiam ang u.

Engvangin nge visceral fat tam lutuk hi a hlauhawm?

Thau chi hrang hrang neih tam lutuk hi i hriselna atan a tha lo. Mahse, subcutaneous fat aiin visceral fat tam zawk neih hian natna khirh tak tak a thlen thei a ni.

Zirchiangtute chuan heng visceral fat cells te hian protein tam zawk an siam chhuak a, chu chuan kan taksa tissue leh organs ah inflammation a thlen thin niin an ngai. Thisen kalna kawng a ti tawi thei bawk a, hei vang hian thisen sang ang chi dinhmun a awm thin.

Risk lo awm thei ber thenkhat chu hetiang hi a ni:

• Heart Disease: Zirna hrang hrangah chuan visceral fat sang tak nei te hian thinlung natna vei theihna hi a let hnih velin an nei tih hmuhchhuah a ni.
• Type 2 Diabetes: He thau hian taksaah insulin resistance a siam thei a, chu chu zunthlum nen a inzawm tlat a ni.
• Hypertension: Thisen kalna kawng a nghawng avangin thisen sang a sang thei.
• Cholesterol sang: He thau hian thisenah cholesterol tha lo, a nih loh leh LDL cholesterol level a tisang a.
• Stroke: Visceral fat sang tak nei te hi stroke vei an tam zawk. Kum naupang zawkah pawh stroke vei theihna a nghawng thei bawk.
• Cancer thenkhat: He thau hi cancer chi hrang hrang nen a inzawm tih hmuhchhuah a ni a, chu chu colon cancer te hi a ni.
• Alzheimer’s Disease: Zirchianna atanga a lan dan chuan pum thau tam tak, a bik takin visceral fat nei te hian dementia leh Alzheimer’s disease an vei theihna hi a let thum velin an tam zawk a ni. (Ngawi teh, Bengali thumal pakhat ka hmang a, "দলিশক". Hei hi ka siam tha tur a ni. Sinhala tawngin Dementia hi "মাতি বিৰাম্না" a ni. Chu chu hmang ila.)
• Correction: Research atanga a lan dan chuan pum thau tam lutuk, a bik takin visceral fat nei te hian dementia leh Alzheimer’s disease vei theihna hi a let thum zetin an pung a ni.

Engtin nge he thau hi engzat nge i neih tih i hriat theih ang?

I taksaa visceral fat i neih zat dik tak hriat theihna awmchhun chu ``CT scan`` emaw ``MRI emaw ang chi test man to tak a ni.`` Mahse doctor chuan thau tehna atan chauh hetiang test hi a ti lo ang.

Mahse, lungngai suh. In lamah pawh he thil hi rough idea i neih theih dan awlsam tak tak a awm.

Kawng awlsam thenkhat chu hetiang hi a ni:

1. I kawrfual vel teh rawh: Tape measure la la, i kawr vel, i pum chhung zawng zawng teh la, i pum chu a hahdam tir ang.

• Hmeichhia: Inches 35 aia tam, visceral fat tam lutuk i nei thei.
• Mipa: Inches 40 aia tam, a hlauhawm thei.
• Asian hnam chhuak tan chuan: Heng hlutnate hi a inang lo. Hmeichhia hi inches 31.5 anga ngaih an ni a, mipa chu inches 35.5 anga ngaih an ni.

2. Body Mass Index (BMI): Hei hi i san zawng nena inmil tura taksa rihna hrisel i neih leh neih loh enna tur formula a ni. BMI 30 aia sang chu thau lutuk anga ngaih a ni a, visceral fat tihpun a ni thei. (Asia mite tan chuan BMI 23 aia sang pawh hi a hlauhawm hle.) Mahse, BMI hian muscle mass leh fat mass a thliar hrang lo tih hre reng ang che.

3. Taksa Pianzia: Darthlalangah en rawh. Khawiah nge taksa thau tam ber i dahkhawm? I taksa a thau a, i ke a hring (apple ang chi) a nih chuan visceral fat tam lutuk i nei thei tihna a ni. Hetiang pianzia hi mipaah ​​a tam zawk. Hmeichhiaah chuan hip leh thigh-ah thau tam zawk i hmu thei (pea shape).

Engtin nge he thau hlauhawm tak hi tihtlem theih ang?

Thu lawmawm tak chu he visceral fat tihtlem nan magic formula a awm lo. Hrisel taka awm tur leh taksa rihna tihtlem nan kan tih dan awlsam tak ang bawk hian tihtlem theih a ni. Dik tak chuan exercise kan tan tirh hian he visceral fat hi a kang tan hmasa ber a ni. Subcutaneous fat aiin a kang rang zawk.

I tih theih ṭhenkhat chu hetiang hi a ni:

• Chep Moving: Ni khatah minute 30 tal kea kal, cycle khalh emaw, stairs hman ang chi thil chak tak ti rawh. Tin, taksa ruh tichaktu exercise, weight lifting, push-up, leh sit-up te pawh ti bawk ang che.
• Eat Smart: Calcium leh vitamin D tamna ei tur (spinach, kale, bawnghnute, yogurt, cheese, sangha te) ei tam zawk rawh. Sugary drinks, sweets, leh processed foods `(Trans fat)` awmna te chu a theih ang anga tihtlem tur a ni. "Partially hydrogenated oils" emaw "high-fructose corn syrup" emaw ang chi ei tur ei loh tur.
• Intermittent Fasting: Zirna thenkhatah chuan ni khata darkar engemaw zat (e.g., 9 a.m. to 5 p.m.) chauh ei hian he visceral fat hi a tihziaawm thei tih an tarlang. Hemi chungchang hi i doctor nen in sawi dun thei a, thurawn pawh i la thei bawk.
• Mut \ha: Mut \ha lo, mut \ha pawh hi visceral fat tipungtu a ni.
• Tackle Stress: Stress a san chuan kan taksa hian hormone ``Cortisol'' tih a siam chhuak thin.Hei hian thau dahkhawmna a tipung thei bawk. Yoga, meditation, leh pawn lama kal chhuah te ang chi thil tih hmangin stress tihziaawm rawh.
• Zu in loh: Zu in tam lutuk hi visceral fat tihpunna chhan lian tak a ni bawk.

Hemi chungchangah hian engtikah nge doctor ka biak ang?

I kawrfual lian leh te i ngaihtuah a nih chuan, emaw, he visceral fat hi i hriselna atana hlauhawm nia i hriat chuan doctor pan hreh suh.

Chumi hnuah chuan i thisen sang, thisen sugar, leh cholesterol level ang chi thilte chu a enfiah thei a, i tana ṭha tur ei leh in leh nunphung thlak danglamna chungchangah thurawn chiang tak a pe thei che a ni.