Zomwe muyenera kudziwa zokhudza mafuta obisika pansi pa khungu!

Kodi munayamba mwagwirapo khungu pang'ono pa mkono kapena m'mimba mwanu? Chinthu chomwe chimamveka ngati chili pansi pa khungu lanu chimatchedwa "subcutaneous fat" , kapena chomwe chimadziwika kuti "Subcutaneous fat". Ichi ndi chinthu chomwe aliyense ali nacho m'thupi lawo ndipo tonsefe timachifuna pang'ono. Koma, chimachitika ndi chiyani ngati tili nacho chochuluka? Kodi chimakhudza bwanji thanzi lathu? Tiyeni tikambirane mwatsatanetsatane lero.

Kodi mafuta awa omwe ali pansi pa khungu amatchedwa ``Subcutaneous fat`` ndi chiyani?

Mwachidule, uwu ndi mafuta omwe ali pansi pa khungu lanu. Kodi mukudziwa kuti khungu lathu limapangidwa makamaka ndi zigawo zitatu?

1. Epidermis: Iyi ndi gawo lakunja la khungu lomwe timaliona kuchokera kunja.

2. Dermis: Gawo lapakati pansi pa khungu. Apa ndi pomwe zinthu monga ma follicle a tsitsi ndi ma sweat glands zimapezeka.

3. Mafuta a pansi pa khungu: Uwu ndi gawo lomwe lili pansi pa khungu. Izi ndi zomwe tikunena lero kuti ndi 'mafuta a pansi pa khungu'.

Tsopano tiyeni tiwone ntchito zomwe 'mafuta a subcutaneous' awa amapereka ku thupi lathu:

• Chitetezo: Mafuta awa amathandiza kuchepetsa kuwonongeka kwa minofu ndi mafupa anu ngati mutagwa kapena kugunda chinachake. Amagwira ntchito ngati matiresi ang'onoang'ono kuti akutetezeni.
• Kugwirizana: Kumapereka njira yotetezeka ya mitsempha yamagazi ndi mitsempha kuyambira pakhungu lanu kupita ku minofu yanu.
• Kuwongolera kutentha: Izi zimathandiza kulamulira kutentha kwa thupi. Izi zikutanthauza kuti, ngati malo ozizira, thupi silizizira msanga, ndipo ngati kutentha, thupi silitentha msanga.
• Kukhazikika: Mafuta awa amathandizanso kulumikiza khungu lapakati (dermis) ndi minofu ndi mafupa anu kudzera mu minofu yapadera yolumikizirana.

Kodi kusiyana pakati pa mafuta a subcutaneous ndi mafuta a visceral ndi kotani?

Ngakhale kuti zonsezi ndi mitundu ya mafuta, pali kusiyana kwakukulu pakati pa ziwirizi.

• Mafuta a pansi pa khungu: Awa ndi mafuta omwe tidakambirana kale, omwe amapezeka pansi pa khungu ndipo amatha kukhudzidwa ndikufinyidwa. Nthawi zambiri amapezeka m'chiuno, matako, ntchafu, komanso kuzungulira mimba.
• Mafuta a m'mimba: Izi ndi zoopsa pang'ono. Izi zili mkati mwa mimba yathu, kutanthauza kuti, mafuta omwe amasungidwa mozungulira ziwalo zofunika mkati mwa mimba (monga mimba, chiwindi, matumbo). Sitingathe kuwona izi kuchokera kunja ndipo sitingathe kuzikhudza. Koma ndi 'mafuta a m'mimba' awa omwe ali ndi zotsatirapo zoyipa kwambiri pa thanzi.

Chofunika kwambiri ndichakuti ngati munthu ali ndi mafuta ambiri obisika m'thupi, ndiye kuti mafuta a m'mimba mwake nawonso akuwonjezeka.

Nchifukwa chiyani mafuta a subcutaneous amasonkhana pansi pa khungu?

Aliyense ali ndi 'mafuta apansi pa khungu' m'thupi lake. Izi zimatsimikiziridwa ndi majini athu. Izi zikutanthauza kuti anthu ena amabadwa ndi chizolowezi chodziunjikira mafuta pang'ono.

Komabe, zinthu zazikulu zomwe zimakhudza kuchuluka kwa mafuta amenewa pakapita nthawi ndi moyo wathu komanso zinthu zomwe zimatizungulira.

• Zakudya Zosapatsa Thanzi: Ngati nthawi zonse mumadya zakudya zokhala ndi mafuta ambiri, shuga, ufa, chakudya chofulumira, ndi zakumwa zotsekemera, thupi limalandira ma calories ambiri kuposa momwe limafunikira, ndipo ma calories owonjezerawo amasungidwa ngati mafuta.
• Kusachita masewera olimbitsa thupi: Ngati mumakhala moyo wosachita masewera olimbitsa thupi, kukhala pamalo amodzi tsiku lonse osachita masewera olimbitsa thupi, mudzasonkhanitsa mafuta chifukwa kuchuluka kwa ma calories omwe mumawotcha kudzakhala kochepa.
• Kusowa kwa minofu: Ngati muli ndi minofu yochepa, kagayidwe kanu ka chakudya kangachepe, zomwe zingayambitse kusonkhanitsa mafuta.
• Matenda a shuga kapena kukana insulin: Anthu omwe ali ndi matendawa amathanso kukhala ndi mafuta ambiri m'thupi.

Kodi kuopsa kwa kukhala ndi mafuta ambiri m'thupi la munthu amene ali pansi pa khungu ndi kotani?

Monga tanenera kale, kuchuluka kwa 'mafuta a m'thupi' ndi kwabwino kwa matupi athu. Kumapereka chitetezo ndi mphamvu. Komabe, ngati awonjezeka kwambiri, akhoza kuvulaza thanzi lathu. Kumbukirani, kuwonjezeka kwa 'mafuta a m'thupi' nthawi zambiri ndi chizindikiro chakuti 'mafuta a m'mimba' owopsa akuwonjezekanso m'thupi.

Nazi zina mwa mavuto akuluakulu azaumoyo omwe angabuke pamene kuchuluka kwa 'mafuta a m'mimba' kukuwonjezeka:

• Khansa zina: Mafuta ochulukirapo amawonjezera chiopsezo chotenga mitundu ina ya khansa.
• Matenda a chiwindi chamafuta: Apa ndi pamene mafuta amasonkhana m'chiwindi. Zimakhala ngati chiwindi chathu chimakhala 'chamafuta'.
• Matenda a ndulu: Matenda monga miyala ya ndulu ndi cholecystitis.
• Matenda a mtima: Matenda osiyanasiyana omwe amakhudza momwe mtima umagwirira ntchito.
• Kuthamanga kwa magazi: Kupanikizika komwe kumachitika magazi akamayenda m'mitsempha yamagazi kumakhala kokwera kuposa kwachibadwa.
• Matenda a impso: Kuwonongeka kwa impso ndi kusokonekera kwa ntchito ya impso.
• Matenda a mafupa: Matenda omwe amadziwika ndi ululu, kutupa, komanso kuyenda pang'ono m'malo olumikizirana mafupa.
• Kupuma movutikira: Kupuma movutikira kapena kulephera kupuma bwino munthu akagona.
• Stroke: Kusokonekera kwadzidzidzi kwa magazi kupita ku ubongo chifukwa cha kutsekeka kapena kusweka kwa mtsempha wamagazi womwe umapereka magazi ku ubongo.
• Matenda a shuga amtundu wachiwiri: Matenda omwe amayamba chifukwa cha kuchuluka kwa shuga m'magazi.

Kodi mumadziwa bwanji kuchuluka kwa mafuta a subcutaneous omwe ali mu thupi?

Anthu ambiri ali ndi pafupifupi 90% ya mafuta onse m'thupi mwawo monga 'mafuta apansi pa khungu'. 10% yotsalayo ndi 'mafuta a m'mimba'. Pali njira zingapo zomwe mungadziwire kuchuluka kwa mafuta m'thupi lanu kunyumba:

• Body Mass Index (BMI): Izi zimayesa ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu.
• Ngati BMI yanu ili pakati pa 25 ndi 29.9, munganene kuti ndinu wonenepa pang'ono.
• Ngati BMI yanu ili 30 kapena kupitirira apo, mwina ndinu wonenepa kwambiri.

Mungaphunzire zambiri za izi kuchokera kwa dokotala.

• Kuzungulira m'chiuno: Tengani tepi yoyezera ndikuyiyika mozungulira m'chiuno mwanu, pamwamba pa fupa la m'chiuno mwanu (nthawi zambiri pa fupa la m'chiuno).
• Kwa akazi, kukula kwa chiuno cha mainchesi 35 kapena kuposerapo kumabweretsa chiopsezo ku thanzi.
• Kwa amuna, mtengo uwu ndi mainchesi 40 kapena kuposerapo, zomwe ndi zoopsa.
• Chiŵerengero cha kutalika kwa m'chiuno: Gawani kukula kwa chiuno chanu (mu masentimita) ndi kutalika kwanu (mu masentimita). Chiŵerengero chabwino sichiposa 0.5.

Mwachidule, izi zikutanthauza kuti m'chiuno mwanu muyenera kukhala osachepera theka la kutalika kwanu .

Ngakhale kuti kuyeza kumeneku kungakupatseni lingaliro losavuta, ndi bwino kufunafuna upangiri wa dokotala kuti muwunikenso molondola.

Kodi mumachepetsa bwanji 'Mafuta a Subcutaneous' awa?

Chofunika kwambiri ndikukhala ndi moyo wathanzi . Mwa kutsatira zakudya zotentha mafuta komanso kuchita masewera olimbitsa thupi, mutha kuchepetsa kuchuluka kwa mafuta m'thupi lanu. Kuphatikiza apo, kugona mokwanira komanso kuthana ndi nkhawa ndikofunikira kwambiri kuti mafuta achepe.

• Zakudya:
• Yesetsani kudya ma calories ochepa kuposa omwe mumadya patsiku.
• Phatikizani mapuloteni ambiri opanda mafuta ambiri (nsomba, nkhuku, mazira oyera), tirigu wonse (mpunga wofiirira, buckwheat, oats), mkaka wopanda mafuta ambiri, zipatso, ndi ndiwo zamasamba muzakudya zanu. Mapuloteni adzakuthandizani kumva kukhuta kwa nthawi yayitali.
• Chepetsani kudya chakudya chopatsa mphamvu (monga buledi, mpunga, Zakudyazi), shuga, mchere, ndi nyama yofiira (ng'ombe, nkhumba).
• Kuchita masewera olimbitsa thupi:
• Thupi lanu limasunga mphamvu mu 'mafuta apansi pa khungu'. Choncho muyenera kuwotcha mphamvu imeneyo. Izi zikutanthauza kuti muyenera kuwotcha ma calories.
• Zochita zolimbitsa thupi zomwe zimatha kutentha ma calories ndi izi:
• Kuchita masewera olimbitsa thupi: Zinthu monga kuyenda mwachangu, kuthamanga, kukwera njinga, ndi kusambira.
• Kuphunzitsa mphamvu: Zinthu monga kunyamula zolemera.
• Kuchita masewera olimbitsa thupi a Cardio `(Cardio)`
• Maphunziro a High-Intensity Interval Training (HIIT): Izi zimaphatikizapo kuchita masewera olimbitsa thupi mwamphamvu kwambiri kwa kanthawi kochepa, kupuma pang'ono, ndikuchitanso masewera olimbitsa thupi mwamphamvu kwambiri.

Ndi bwino kuchita masewera olimbitsa thupi mpaka mutatuluka thukuta kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata.

• Gonani bwino usiku:
• Mukapanda kugona mokwanira, mahomoni anu a njala amayamba kugwira ntchito, zomwe zimakupangitsani kulakalaka zakudya zokhala ndi chakudya chambiri komanso ma calories ambiri.
• Musayang'ane pazenera monga mafoni ndi mapiritsi musanagone. Komanso, musadye chakudya chochuluka pafupi ndi nthawi yogona.
• Chepetsani kupsinjika maganizo:
• Pamene kupsinjika maganizo kukukulirakulira, matupi athu amapanga hormone yotchedwa ``Cortisol``. Ngati tili ndi hormone ya ``cortisol`` yochuluka kwambiri, mphamvu yathu yochepetsera thupi ingachepe. Chifukwa imauza thupi kusunga mafuta ochulukirapo.
• Zinthu monga kusinkhasinkha, yoga, kumvetsera nyimbo, ndi kuchita zinthu zina zomwe munthu amachita zingathandize kuchepetsa nkhawa.

Kodi ndiyenera kupita kwa dokotala liti?

Ndikofunikira kuonana ndi dokotala nthawi zonse kuti mudziwe zambiri zokhudza thanzi lanu. Dokotala wanu amatha kuyang'anira zinthu monga kuchuluka kwa mafuta m'thupi lanu komanso kuchuluka kwa mafuta m'thupi lanu.

Ngati miyeso ya kunyumba kwanu (monga BMI, circumference ya m'chiuno) ikusonyeza kuti mafuta m'thupi lanu ndi okwera kuposa momwe mukufunira, onetsetsani kuti mwaonana ndi dokotala. Dokotala wanu akhoza kukambirana za zoopsa zaumoyo wanu ndikukupatsani ndondomeko yodyera ndi masewera olimbitsa thupi yomwe ili yoyenera kwa inu.

Uthenga Wopita Nawo Kunyumba

Kotero, 'mafuta a pansi pa khungu' ndi mafuta omwe ali pansi pa khungu lathu. Ngakhale kuti matupi athu amafunikira mafutawo pang'ono, ngati awonjezeka kwambiri, akhoza kukhala chizindikiro chakuti tapezanso mafuta oopsa otchedwa 'mafuta a m'mimba' m'thupi lathu. Mafuta owonjezerawa angayambitse mavuto osiyanasiyana azaumoyo.

Koma musadandaule! Mwa kutsatira zakudya zabwino komanso kuchita masewera olimbitsa thupi nthawi zonse, mutha kuchotsa ma calories owonjezerawa ndikuchepetsa kuchuluka kwa mafuta omwe amasungidwa m'thupi lanu. Ngati mukuganiza kuti muli ndi mafuta ambiri m'thupi, onetsetsani kuti mwawonana ndi dokotala kuti akupatseni upangiri. Iye adzakuthandizani m'njira yabwino kwambiri.

Mafuta , mafuta pansi pa khungu, mafuta obisika pansi pa khungu, mafuta a m'mimba, kuchepetsa thupi, moyo wathanzi, BMI, kuchita masewera olimbitsa thupi, zakudya zopatsa thanzi