Kodi mungachepetse bwanji mafuta m'mimba? Tiyeni tidziwe bwino!

Kodi mukuonanso kuti zovala zomwe munkavala zathina pang'ono tsopano? Kodi mimba yanu yapita patsogolo pang'ono? Vutoli ndi lofala kwa anthu ambiri. Musadabwe, ngakhale munthu amene ali ndi mimba yathyathyathya ali ndi mafuta m'mimba mwake. Ndizabwinobwino. Komabe, kuchuluka kwa mafuta amenewa ndi malo ake kungayambitse vuto lalikulu pa thanzi lathu. Chifukwa chake, ndikofunikira kwambiri kudziwa izi.

Pali mitundu iwiri ya mafuta m'mimba!

Mwachidule, mafuta omwe ali m'mimba mwathu akhoza kugawidwa m'magulu awiri akuluakulu.

1. Mafuta Osalowa M'thupi: Uwu ndi mafuta omwe ali pansi pa khungu lathu. Uwu ndi gawo lofewa lomwe limakhala lolimba mukakhudza mimba yanu. Mafuta awa ndiye chifukwa chachikulu chomwe zovala zimamatirira ndipo mimba yanu imaoneka yozungulira.

2. Mafuta a m'mimba: Uwu ndi mtundu womwe tiyenera kuuganizira kwambiri, komanso woopsa kwambiri . Mafuta awa amapezeka mkati mwa mimba, mozungulira ziwalo zofunika kwambiri monga mtima wathu, chiwindi, mapapo, ndi matumbo. Madokotala amatcha mafuta awa kuti 'Minofu ya m'mimba'.

Ngakhale kuti "Mafuta a m'mimba" ndi ofunikira kuti ateteze ziwalo zathu, kuwonjezera kuchuluka kwake sikwabwino konse. Tangoganizirani kuchuluka kwa kuwonongeka komwe kungachitike ngati mafuta pang'ono asungidwa mozungulira mtima.

Kukhala ndi mafuta ambiri m'thupi kumawonjezera chiopsezo chotenga matenda a kuthamanga kwa magazi, matenda a shuga amtundu wachiwiri, matenda a mtima, matenda amisala (kuiwala), ndi mitundu ingapo ya khansa, monga khansa ya m'mawere ndi khansa ya m'matumbo.

Ndiye mungachepetse bwanji mafuta a m'mimba awa?

Cholakwika chachikulu chomwe anthu ambiri amachita apa ndikuchita masewera olimbitsa thupi m'mimba mwawo kuti achepetse thupi. Kumbukirani, sitingathe kutaya mafuta kuchokera mbali imodzi yokha ya thupi lathu momwe tikufunira. Kuti tichepetse mafuta m'mimba, tiyenera kuchepetsa thupi lathu lonse.

Mukachepetsa thupi motere, chinthu choyamba chomwe chimayamba kuchepa ndi ``Visceral Fat`` m'mimba. Pali njira zinayi zazikulu zochitira izi.

Kodi mungasankhe bwanji masewera olimbitsa thupi?

Maseŵero olimbitsa thupi monga `Crunches` ndi `Sit-ups` amalimbitsa minofu yanu ya m'mimba. Koma simudzawona 'six pack' mpaka mafuta omwe ali pamwamba pa minofuyo atachepa. Chifukwa chake, muyenera kuyang'ana kwambiri pa maseŵero olimbitsa thupi omwe amawotcha ma calories ambiri.

• Kulimbitsa thupi: Chilichonse chomwe chimawonjezera kugunda kwa mtima wanu, monga kuyenda mwachangu, kuthamanga, kuvina, kapena tenisi.
• Kuphunzitsa Mphamvu: Zinthu monga kunyamula zolemera ndi kukankhira. Izi zimamanga minofu ndikuwonjezera kagayidwe kathu ka thupi. Izi zikutanthauza kuti liwiro lomwe timawotcha ma calories ngakhale titangoyima pang'ono limawonjezeka.

Mungagwiritse ntchito "Talk Test" kuti muyese mphamvu ya masewera olimbitsa thupi anu. Ngati mungathe kulankhula bwino mukuchita masewera olimbitsa thupi, mphamvu yake ndi yochepa. Ngati mungathe kulankhula ndi khama pang'ono, mphamvu yake ndi yapakati. Ngati mukuvutika kulankhula, mphamvu yake ndi yapamwamba. Ngati mukufuna kuchepetsa thupi, muyenera kukhala pamlingo wapakati komanso wapamwamba.

Chofunika kwambiri: Ngati simunachitepo masewera olimbitsa thupi kale, kapena ngati muli ndi matenda ena, ndikofunikira kulankhula ndi dokotala wanu ndikupempha upangiri musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi.

Tiyeni tisinthe zakudya zathu.

Palibe chakudya kapena chakumwa chapadera padziko lonse lapansi chomwe chingasungunule mafuta am'mimba. Chifukwa chake iwalani nkhani yokhudza viniga wa apulo ndi ma protein shake. Mukachepetsa thupi ndi zakudya zoyenera, mafuta am'mimba nawonso amachepa okha.

• Zakudya zokhala ndi ulusi wambiri: Phatikizani zakudya zokhala ndi ulusi wambiri wosungunuka, monga oats, nyemba, maapulo, kaloti, ndi barele. Izi zimachepetsa kugaya chakudya, zomwe zimakupangitsani kumva kukhuta kwa nthawi yayitali. Izi zimathandiza kuchepetsa kudya kwambiri.
• Mbewu zonse: Sankhani buledi wa tirigu wonse, mpunga wa chimanga, ndi oats m'malo mwa buledi woyera.
• Madzi: Ngakhale kumwa madzi sikuchepetsa mafuta m'mimba mwachindunji, kumathandiza kwambiri pakuchepetsa thupi.
• Amapereka mphamvu ndi madzi okwanira kuti munthu azichita masewera olimbitsa thupi.
• Madzi ndi ofunikira kwambiri pa ntchito yowotcha mafuta.
• Njira yabwino kwambiri yopanda ma calories m'malo mwa zakumwa zotsekemera komanso zakumwa zotsekemera.

Mankhwala ena ndi malingaliro olakwika

Nthawi zina, munthu angafunike chithandizo chamankhwala chifukwa cha kunenepa kwambiri.

• Opaleshoni ya Bariatric: Awa ndi opaleshoni yochitidwa kuti achepetse thupi. Izi zimachepetsanso kwambiri kuchuluka kwa ``Visceral Fat``.
• Mankhwala ochepetsa thupi: Mankhwala obayidwa kumene monga `Semaglutide (Wegovy)` ndi `Tirzepatide (Zepbound)` awonetsedwanso kuti amachepetsa mafuta m'thupi ndi `(Mafuta a m'mimba). Izi ziyenera kumwedwa pokhapokha ngati dokotala akuyang'anira .

Kodi mungadziwe bwanji ngati muli ndi mafuta ambiri m'mimba?

Mafuta a m'mimba sangayesedwe molondola popanda MRI scan. Koma pali njira yosavuta. Izi ndi poyesa kuzungulira kwa chiuno chanu.

Imirirani, tengani tepi yoyezera, ndipo muiike m'chiuno mwanu, pamwamba pa mchombo wanu. Tepiyo iyenera kukhala yofanana ndi pansi osati yolimba pakhungu lanu.

• Kwa akazi: Kuzungulira m'chiuno kuyenera kukhala kochepera mainchesi 35 .
• Kwa amuna: Kuzungulira m'chiuno kuyenera kukhala kochepera mainchesi 40 .

Ngati ili yokwera kuposa izi, ndi chizindikiro chabwino kuti mwina muli ndi `(Mafuta a m'mimba)` ochulukirapo.

Kodi 'Mafuta Ochepa' ndi Chiyani?

Ngakhale mutakhala woonda kapena muli ndi thupi labwinobwino, mutha kukhala ndi `(Mafuta a m'mimba)` ochulukirapo. Matendawa amatchedwa `Mafuta Ochepa'. Chifukwa cha izi ndi zotsatira za majini komanso moyo wongokhala. Ichi ndichifukwa chake ndikofunikira kuti aliyense wa kukula kulikonse kwa thupi akhale wochita masewera olimbitsa thupi.