Kodi mumapitanso patsogolo pa galasi ndikuyang'ana m'mimba mwanu ndi kuganiza kuti, "O, ndikufunika kutaya mafuta ena a m'mimba amenewo"? Anthu ambiri amadandaula ndi mafuta omwe ali m'mimba mwawo. Koma kodi mumadziwa kuti, monga mafuta a m'mimba omwe timawaona kunja, pali mtundu wina wa mafuta mkati mwa matupi athu omwe sitingathe kuwaona, koma ndi owopsa kwambiri ? Lero tikambirana za mafuta "oba" awa omwe aliyense ayenera kudziwa, obisika mkati mwa thupi. Mu zamankhwala, timatcha mafuta a Visceral .
Mwachidule, kodi mafuta a visceral ndi chiyani?
Mafuta a m'mimba si mafuta wamba omwe ali pansi pa khungu la m'mimba mwanu. Ndi mafuta omwe amasungidwa mozama kwambiri, mozungulira ziwalo zofunika kwambiri m'mimba mwanu. Taganizirani ngati mafuta ozungulira ziwalo zofunika kwambiri monga mtima wanu, chiwindi, impso, kapamba, ndi matumbo.
Ndi bwino kukhala ndi mafuta pang'ono chifukwa amapereka chitetezo ndi chitetezo ku ziwalo izi. Koma vuto limayamba pamene mafuta awa achuluka kwambiri.
Izi zimatchedwanso "mafuta ogwira ntchito." Chifukwa chake n'chakuti maselo amafuta awa samangokhala pamalo amodzi okha. Amapanga mankhwala ndi mahomoni omwe ndi owopsa m'thupi lathu ndipo amawawonjezera m'magazi. Zinthuzi zimawonjezera chiopsezo cha matenda a mtima, kuthamanga kwa magazi, matenda a shuga, komanso mitundu ina ya khansa.
Mwachidule, mafuta a m'mimba, omwe amabisika m'thupi lanu, ndi owopsa kwambiri kuposa mafuta omwe amalowa m'thupi lanu omwe mungamve pansi pa khungu la m'mimba mwanu.
N’chifukwa chiyani mafuta amtunduwu amaunjikana m’matupi athu?
Pali zifukwa zingapo zomwe zimapangitsa izi. Tiyeni tiwone zazikulu.
- Zakudya Zosapatsa Thanzi: Tikamadya zakudya zokhala ndi shuga wambiri, ufa, ndi mafuta ambiri, thupi lathu limasunga mphamvu zowonjezerazo ngati mafuta a m'mimba. Zakudya zogulidwa m'masitolo, zakumwa zotsekemera, mabisiketi, ndi makeke ndizomwe zimayambitsa izi.
- Kusachita masewera olimbitsa thupi: Anthu omwe amagwira ntchito tsiku lonse ndipo amakhala moyo wosakhazikika amakhala ndi mwayi wambiri wosonkhanitsa mafuta awa. Mphamvu zomwe timapeza kuchokera ku chakudya sizimatenthedwa, zimasungidwa ngati mafuta.
- Kupsinjika maganizo: Ngakhale kuti anthu ambiri sadziwa izi, ndiye chifukwa chachikulu cha kuchuluka kwa mafuta m'thupi. Tikakhala ndi nkhawa, thupi lathu limapanga mahomoni otchedwa `(cortisol)` . Mankhwalawa amalimbikitsa mafuta m'mimba. Mumamvanso ngati mukufuna kudya chinachake pa masiku opsinjika kwambiri, sichoncho? Mankhwalawa amakhudzanso zimenezo.
- Majini: Anthu ena ali ndi chibadwa chofuna kudziunjikira mafuta m'mimba. Koma sizikutanthauza kuti sitingathe kuwalamulira. Amatha kulamulidwa kwambiri ndi moyo wabwino.
- Kusowa tulo:Tikapanda kugona mokwanira, ntchito ya mahomoni m'thupi lathu imasokonekera. Izi zingayambitse chilakolako chowonjezeka komanso mafuta ambiri m'mimba.
Ndi matenda ati omwe amapezeka pamene mafuta a m'mimba akuwonjezeka?
Kuwonjezeka kwa mafuta kumeneku kuli ngati kusunga bomba m'thupi lathu, chifukwa kumatsegula njira ya matenda ambiri oopsa.
- Matenda a Shuga a Mtundu Wachiwiri: Chifukwa cha mankhwala opangidwa ndi mafuta a m'mimba, mahomoni a insulin m'thupi sangathe kugwira ntchito bwino (Insulin Resistance). Ichi ndi chiyambi cha matenda a shuga.
- Matenda a mtima ndi sitiroko: Mafuta awa amawonjezera kuchuluka kwa mafuta m'mitsempha yamagazi (atherosclerosis). Amawonjezeranso kuthamanga kwa magazi. Izi zimawonjezera chiopsezo cha matenda a mtima ndi sitiroko.
- Cholesterol Yambiri: Mafuta awa amathandizanso kukweza kuchuluka kwa cholesterol yoyipa.
- Matenda a Chiwindi Chonenepa: Mafuta amasonkhana mozungulira chiwindi, zomwe zingasokoneze kugwira ntchito kwa chiwindi.
- Mitundu ina ya khansa: Kafukufuku wapeza kuti imawonjezera chiopsezo cha mitundu ina ya khansa, monga khansa ya m'matumbo ndi khansa ya m'mawere.
Kuphatikiza apo, matenda okhudzana ndi mahomoni monga matenda a Cushing ndi hypothyroidism angayambitsenso kusintha kwa mafuta m'thupi. Matendawa ndi osowa, koma akhoza kukhala oopsa.
Ndingadziwe bwanji ngati ndili ndi mafuta ambiri a m'mimba?
Izi zitha kuyezedwa mofanana ndi MRI scan. Koma sizothandiza. Chifukwa chake pali njira zingapo zosavuta zomwe tingadziwire izi kunyumba. Ngati muli ndi kukayikira kulikonse pa izi, ndibwino kuyesa njira izi ndikulankhula ndi dokotala wanu.
| Njira yoyezera | Kodi mungachite bwanji? | Mulingo wa chiopsezo umasonyeza |
|---|---|---|
| Kuyeza m'chiuno | Tengani tepi yoyezera ndipo yezani mozungulira gawo laling'ono kwambiri la m'chiuno mwanu, pamwamba pa chifuwa chanu, pamwamba pa fupa la m'chiuno mwanu. Musapume mpweya wanu, ingopumulani. | Kwa akazi: mainchesi 35 kapena kuposerapo. Kwa amuna: mainchesi 40 kapena kuposerapo. |
| Chiŵerengero cha m'chiuno ndi m'chiuno | Yesani kukula kwa chiuno chanu. Kenako yesani kuzungulira chiuno chanu chachikulu. Tsopano gawani muyeso wa chiuno chanu ndi muyeso wa chiuno chanu. (Chiuno ÷ Chiuno) | Kwa akazi: ngati ndi wamkulu kuposa 0.85. Kwa amuna: ngati ndi oposa 0.90. |
| Chiŵerengero cha Misa ya Thupi (BMI) | Ichi ndi muyeso woti ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. Mutha kuwona izi mosavuta pogwiritsa ntchito chowerengera cha BMI cha pa intaneti. | Ngati BMI yanu ili 30 kapena kupitirira apo, mafuta anu a m'mimba angakhale okwera. |
Zingakhale zovuta kuyeza izi ndikumvetsa tanthauzo lake lenileni nokha, kotero ngati muli ndi nkhawa iliyonse pa izi, onetsetsani kuti mwalankhula ndi dokotala wanu.
Chabwino, ndiye mungatani kuti mutaye mafuta oopsa awa?
Nkhani yabwino kwambiri ndi iyi! Mafuta a m'mimba ndi mtundu wa mafuta omwe amatha kutayika mwachangu kuposa mafuta omwe ali pansi pa khungu. Chomwe chimafunika ndi kudzipereka kwanu komanso moyo woyenera. Palibe mankhwala apadera a izi. Chomwe muyenera kuchita ndikuchita zinthu zosavuta.
| Zoyenera kuchita | Mwachidule... |
|---|---|
| Kuchita Masewera Olimbitsa Thupi (Khalani Otanganidwa) | Chitani masewera olimbitsa thupi omwe amakupangitsani thukuta, masiku osachepera 5 pa sabata, kwa mphindi zosachepera 30 patsiku. Kuyenda mwachangu, kuthamanga, kukwera njinga, komanso kusambira zonse ndi zabwino kwambiri. Kuchita masewera olimbitsa thupi ndi njira yabwino yotenthetsera mafuta. Muthanso kupeza zotsatira mwachangu pogwiritsa ntchito njira monga ``high-intensity interval training (HIIT)``. |
| Sinthani Zomwe Mumadya | Dzazani theka la mbale yanu ndi ndiwo zamasamba ndi zipatso. Chepetsani mafuta, shuga, ufa, ndi zakudya zokonzedwa momwe mungathere. Idyani zakudya zambiri zokhala ndi ulusi wambiri (mpunga wofiirira, oats, nyemba). Yang'ananinso njira zodyera zabwino monga zakudya za ku Mediterranean. |
| Pezani Gona Lokwanira | Yesetsani kugona bwino kwa maola osachepera 7-8 patsiku. Izi zithandiza kuchepetsa mahomoni opsinjika maganizo komanso kuchepetsa kuchulukana kwa mafuta. |
| Chepetsani Kupsinjika Maganizo | Pumulani maganizo anu mwa kuchita zinthu monga kusinkhasinkha, yoga, kumvetsera nyimbo, kapena kuchita zinthu zomwe mumakonda. Izi zingathandize kuchepetsa kuchuluka kwa cortisol m'thupi. |
| Chepetsani Mowa | Mowa uli ndi ma calories opanda kanthu omwe alibe phindu la zakudya. Izi zitha kusungidwa mwachindunji ngati mafuta am'mimba. Mowa umawononganso chiwindi. |
Ngati muchita izi kwa miyezi iwiri kapena itatu yeniyeni, mudzawona kusiyana m'thupi lanu. Sikuti kukula kwa mimba yanu kudzachepa kokha, komanso mudzamva bwino kwambiri komanso kukhala ndi thanzi labwino.
Uthenga Wopita Nawo Kunyumba
- Mafuta a m'mimba ndi mafuta oopsa omwe amasonkhana m'mimba mwanu, mozungulira ziwalo zofunika kwambiri monga mtima wanu ndi chiwindi.
- Ichi ndi chifukwa chachikulu cha matenda ambiri monga matenda a shuga, matenda a mtima, ndi cholesterol yambiri.
- Mungathe kupeza lingaliro losavuta la izi poyesa kukula kwa chiuno chanu. Ngati chiuno chanu chili ndi mainchesi opitilira 35 kwa mkazi ndi mainchesi 40 kwa mwamuna, muli pachiwopsezo.
- Chabwino kwambiri n'chakuti, kutaya mafuta amenewa n'kosavuta kuposa momwe mukuganizira. Chomwe chimafunika ndi kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi mokwanira .
- Ngati muli ndi mafunso kapena kukayikira pankhaniyi, musapange zisankho nokha, koma lankhulani ndi dokotala wa banja lanu (dokotala). Iye adzakupatsani upangiri woyenera kwambiri.
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