Ka haere anō koe ki mua i te whakaata, ka titiro ki tō puku, ka whakaaro, "Āe, me whakaiti e au te ngako o te puku"? He maha ngā tāngata e manukanuka ana mō te ngako kei runga i ō rātou puku. Engari i mōhio koe, pērā i te ngako puku e kitea ana e tātou i waho, he momo ngako kei roto i ō tātou tinana kāore e kitea, engari he nui ake te morearea ? I tēnei rā ka kōrero tātou mō tēnei ngako "tahae" me mōhio te katoa, e huna ana i roto i te tinana. I roto i te rongoā, ka kiia tēnei he Ngako Visceral .
He aha te ngako visceral?
Ehara i te mea ko te paparanga ngako noa iho i raro i te kiri o tō puku te ngako visceral. He ngako e takoto hohonu ana, e karapoti ana i ngā whekau tino nui o roto i tō puku. Whakaarohia he urunga e karapoti ana i ngā whekau nui pēnei i tō ngākau, ate, whatukuhu, repeure, me ngā whekau.
He pai te whai ngako iti nā te mea ka whakarato i te tiaki me te whakamarie mō ēnei whekau. Engari ka tīmata te raruraru ina nui rawa te paparanga ngako.
Ka kiia hoki tēnei ko te "ngako hohe". Ko te take o tēnei, kāore ēnei pūtau ngako e noho noa i te wāhi kotahi. Ka whakaputahia e rātou ngā matū me ngā homoni e kino ana ki tō tātou tinana, ā, ka tāpirihia ki te toto. Ka whakanuia e ēnei mea te mōrearea o te mate manawa, te toto toto tiketike, te mate huka, tae atu ki ētahi momo mate pukupuku.
He māmā noa iho, ko te ngako visceral, e huna ana i roto i tō tinana, he mea morearea ake i te ngako kiri raro ka taea e koe te rongo i raro i te kiri o tō puku.
He aha i nui ai tēnei momo ngako i roto i ō tātou tinana?
He maha ngā take mō tēnei. Me titiro tātou ki ngā mea matua.
- Te kai kino: Ina kai tonu tātou i ngā kai he nui te huka, te paraoa, me te ngako, ka rongoa e tō tātou tinana taua pūngao tāpiri hei ngako visceral. Ko ngā kai i hokona mai i te toa, ngā inu reka, ngā pihikete, me ngā keke ngā tino take o tēnei.
- Te kore whakakori tinana: Ko te hunga e mahi ana i te wāhi kotahi i te rā roa, e noho noa ana hoki, ka nui ake te tūponotanga ka kohia tēnei ngako. Ina kore e tahuna te pūngao e riro mai ana i te kai, ka rongoatia hei ngako.
- Te ahotea: Ahakoa he tokomaha te hunga kāore e mōhio ki tēnei, he tino take tēnei o te pikinga o te ngako o roto. Ina ahotea tātou, ka whakaputahia e te tinana he homoni e kiia nei ko te `(cortisol)` . Ka whakaoho tēnei homoni i te whakatakotoranga o te ngako ki te puku. Ka hiahia anō hoki koe ki te kai i tētahi mea i ngā rā tino ahotea, tika? Ka pā anō hoki tēnei homoni ki tēnā.
- Ira: He āhua ira kei ētahi tāngata ka nui ake te ngako o te puku. Engari, ehara i te mea kāore e taea te whakahaere. Ka taea te whakahaere mā te noho pai.
- Te kore moe:Ina kore tātou e moe nui, ka raru te mahi a ngā homoni o te tinana. Ka piki ake pea te hiahia kai me te kohikohinga o te ngako o roto.
He aha ngā mate ka pā mai ina nui haere te ngako o roto o te tinana?
He rite tēnei pikinga o te ngako ki te pupuri i tētahi poma i roto i ō tātou tinana, nā te mea ka whakawātea i te ara mō ngā mate kino maha.
- Mate Huka Momo 2: Nā ngā matū i hangaia e te ngako visceral, kāore e taea e te homoni insulin o te tinana te mahi tika (Ātete Insulin). He tohu tēnei mō te mate huka.
- Te mate manawa me te whiu: Ka whakanui ake tēnei ngako i te kohikohinga ngako i roto i ngā oko toto (atherosclerosis). Ka whakanui ake hoki i te toto toto. Ka whakanui ake tēnei i te mōrearea o te mate manawa me te whiu.
- Te Cholesterol Teitei: Ka whai wāhi atu hoki tēnei ngako ki te whakapiki i te taumata o te cholesterol kino.
- Mate Ate Ngako: Ka kohia te ngako huri noa i te ate, ka whakararu i te mahi a te ate.
- Ētahi momo mate pukupuku: Kua kitea e ngā rangahau ka piki ake te mōrearea o ētahi momo mate pukupuku, pērā i te mate pukupuku koroni me te mate pukupuku ū.
Hei tāpiritanga, ko ngā āhuatanga e pā ana ki ngā homoni pērā i te mate Cushing me te hypothyroidism ka taea hoki te whakaputa i ngā huringa ki ngā taumata ngako visceral. He onge ēnei āhuatanga, engari he kino rawa atu.
Me pēhea taku mōhio mēnā he nui rawa taku ngako visceral?
Ka taea te ine i tēnei rite tonu ki te matawai MRI. Engari ehara i te mea whai hua. Nō reira, he iti noa ngā huarahi māmā hei whai whakaaro whānui mō tēnei i te kāinga. Mena he ruarua āu mō tēnei, he pai ake te whakamātau i ēnei tikanga, me te kōrero ki tō tākuta.
| Tikanga ine | Me pēhea te mahi? | Ko te taumata mōrearea e tohu ana |
|---|---|---|
| Ine hope | Tangohia he rīpene ine ka ine i te wāhanga iti rawa o tō hope, i runga ake i tō uma, i runga ake i tō hope. Kaua e pupuri i tō manawa, engari me okioki noa. | Mō ngā wāhine: 35 inihi, neke atu rānei. Mō ngā tāne: 40 inihi, neke atu rānei. |
| Ōwehenga o te hope-ki-te-hope | Inehia te porowhita o tō hope. Kātahi ka inehia te taha whānui rawa o ō hope. Inaianei, wehea te ine o tō hope ki te ine o tō hope. (Upoko ÷ Hope) | Mō ngā wāhine: mēnā he nui ake i te 0.85. Mō ngā tāne: ki te nui ake i te 0.90. |
| Taupū Papatipu Tinana (BMI) | He ine tēnei mō te taumaha hauora mō tō roa. Ka taea e koe te tirotiro i tēnei mā te whakamahi i tētahi tātaitai BMI ipurangi. | Mena he 30, neke atu rānei tō BMI, tera pea he teitei te taumata o te ngako visceral i roto i tō tinana. |
He uaua pea te tango i ēnei inenga me te mārama ki tōna tikanga, nō reira, ki te mea he āwangawanga āu mō tēnei, me kōrero ki tō tākuta.
Āe, me pēhea te whakaiti i tēnei ngako morearea?
Anei ngā rongo pai rawa atu! Ko te ngako visceral he momo ngako ka tere ake te ngaro atu i te ngako i raro i te kiri. Ko tāu mahi anake he whakapau kaha me te momo noho tika. Kāore he rongoā motuhake mō tēnei. Ko tāu noa he mahi i ētahi mea māmā noa iho.
| Me aha? | Hei whakarāpopototanga... |
|---|---|
| Whakakorikori Tinana (Noho Kaha) | Me mahi i tētahi momo korikori tinana e werawera ai koe, kia rima ngā rā o te wiki, kia 30 meneti pea ia rā. He pai katoa te hikoi tere, te oma, te eke pahikara, me te kaukau. He huarahi pai hoki te whakangungu taumaha ki te tahu ngako. Ka taea hoki e koe te whiwhi hua tere mā ngā tikanga pēnei i te "whakangungu wā roa-kaha (HIIT)". |
| Whakahaerehia tāu e kai ana | Whakakīia te haurua o tō pereti ki ngā huawhenua me ngā hua. Whakaitihia te hinu, te huka, te paraoa, me ngā kai tukatuka kia rite ki te taea. Kai atu i ngā kai he nui te muka (raihi parauri, ōti, pīni). Tirohia hoki ngā tauira kai hauora pēnei i te kai Mediterranean. |
| Kia nui te moe | Ngāna kia 7-8 hāora te moe pai, kāore e mutu i te rā. Mā tēnei ka āwhina i te whakahaere i ngā homoni ahotea me te whakaiti i te kohikohinga ngako. |
| Whakaitihia te ahotea | Whakangāwaritia tō hinengaro mā te mahi i ngā mea pēnei i te whakaaroaro, te yoga, te whakarongo waiata, te whai wāhi atu rānei ki tētahi mahi whakangahau e pai ana ki a koe. Ka āwhina tēnei ki te whakahaere i ngā taumata cortisol. |
| Whakawhāitihia te Waipiro | Kei roto i te waipiro ngā kaora kau, kāore he uara kai. Ka taea te penapena tika i ēnei hei ngako puku. He kino hoki te waipiro ki te ate. |
Ki te mahi koe i ēnei mea mō ngā marama e rua, e toru rānei, ka kite koe i te rerekētanga o tō tinana. Ehara i te mea ka iti noa te rahi o tō puku, engari ka tino ora ake, ka māmā ake hoki tō tinana.
Karere Tangohia ki te Kāinga
- He momo ngako morearea te ngako visceral e kohia ana i roto i tō puku, i te taha o ngā whekau nui pēnei i tō ngākau me tō ate.
- He tino take tēnei o ngā mate maha pērā i te mate huka, te mate ngakau, me te cholesterol tiketike.
- Ka taea e koe te whiwhi whakaaro whānui mō tēnei mā te ine i te porowhita o tō hope. Mena he nui ake tō hope i te 35 inihi mō te wahine, ā, he 40 inihi mō te tāne, kei te mōrearea koe.
- Ko te mea pai rawa atu, he māmā ake te whakaiti i tēnei ngako i tō whakaaro. Ko te mea anake e hiahiatia ana ko te kai tika me te whakakori tinana .
- Mena he pātai, he ruarua rānei āu mō tēnei mea, kaua e whakatau ko koe anake, engari me kōrero ki tō tākuta whānau (tākuta). Māna e hoatu ki a koe te tohutohu tino tika.
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