Kodi mukudziwa za mafuta oopsa amkati m'mimba? (Mafuta amkati)

Tonsefe timada nkhawa ndi mafuta a m'mimba. Makamaka mafuta omwe ali m'mimba mwathu omwe tingawakhudze ndi kuwamva. Koma kodi mukudziwa kuti pali mafuta oopsa kwambiri m'mimba mwathu omwe sitingathe kuwaona ndi maso athu? Awa ndi mafuta amkati omwe tikambirane lero, kapena `(Mafuta a m'mimba)`. Ali ngati mdani wosalankhula. Chifukwa chake, tiyeni timvetse bwino izi.

Kodi mafuta a visceral ndi chiyani?

Mwachidule, mafuta a m'mimba ndi mtundu wa mafuta omwe amasonkhana m'mimba mwathu, mozungulira ziwalo zathu zamkati. Mafuta amenewa amasonkhana mozungulira ziwalo zofunika kwambiri monga chiwindi, matumbo, ndi m'mimba.

Ichi si mafuta okha. Ndicho chifukwa chake nthawi zina amatchedwa "mafuta ogwira ntchito" chifukwa amapanga mahomoni ndi mankhwala ena omwe angakhudze momwe matupi athu amagwirira ntchito.

Tsopano mwina mukudabwa kuti pali kusiyana kotani pakati pa mafuta awa ndi mafuta am'mimba omwe timawakhudza ndi manja athu. Tiyeni timvetse bwino zimenezo.

Chifukwa chiyani kukhala ndi mafuta ambiri m'mimba n'koopsa?

Kukhala ndi mafuta ambiri a mtundu uliwonse sikwabwino pa thanzi lanu. Komabe, kukhala ndi mafuta ambiri a m'mimba kuposa mafuta obisika kungayambitse matenda ambiri oopsa.

Ofufuza amakhulupirira kuti maselo amafuta a m'mimba amenewa amapanga mapuloteni ambiri omwe amayambitsa kutupa m'thupi ndi ziwalo za thupi lathu. Angathenso kupangitsa kuti mitsempha yamagazi ichepetse, ndichifukwa chake matenda monga kuthamanga kwa magazi kumachitika.

Nazi zina mwa zoopsa zazikulu zomwe zingachitike:

• Matenda a Mtima: Kafukufuku wasonyeza kuti anthu omwe ali ndi mafuta ambiri m'mimba ali ndi chiopsezo chowirikiza kawiri cha matenda a mtima.
• Matenda a Shuga a Mtundu Wachiwiri: Mafuta awa angayambitse kukana kwa insulin m'thupi, zomwe zimagwirizana mwachindunji ndi matenda a shuga.
• Kuthamanga kwa magazi: Kuthamanga kwa magazi kungakwere chifukwa cha zotsatira zake pa mitsempha ya magazi.
• Cholesterol Yambiri: Mafuta awa amachititsa kuti kuchuluka kwa cholesterol yoyipa, kapena LDL cholesterol, m'magazi kukwere.
• Matenda a sitiroko: Anthu omwe ali ndi mafuta ambiri m'mimba amakhala pachiwopsezo chachikulu cha matenda a sitiroko. Izi zingakhudzenso chiopsezo cha matenda a sitiroko ali aang'ono.
• Khansa Zina: Mafuta awa apezeka kuti akugwirizana ndi mitundu ingapo ya khansa, monga khansa ya m'matumbo.
• Matenda a Alzheimer: Kafukufuku akusonyeza kuti anthu omwe ali ndi mafuta ambiri m'mimba, makamaka mafuta a m'mimba, ali ndi mwayi wopeza matenda a dementia ndi matenda a Alzheimer's katatu. (Dikirani, ndagwiritsa ntchito mawu achi Bengali akuti "ডেমেন্শিয়া". Ndiyenera kukonza izi. Dementia mu Chisinhala ndi "মাতি ভিরাম্না". Tiyeni tigwiritse ntchito zimenezo.)
• Kukonza: Kafukufuku akusonyeza kuti anthu omwe ali ndi mafuta ambiri m'mimba, makamaka mafuta a m'mimba, ali ndi chiopsezo chowonjezeka katatu chotenga matenda a dementia ndi matenda a Alzheimer's.

Kodi mumadziwa bwanji kuchuluka kwa mafuta awa omwe muli nawo?

Njira yokhayo yodziwira bwino kuchuluka kwa mafuta m'thupi lanu ndi kuyesa kokwera mtengo monga ``CT scan``` kapena ``MRI``. Koma dokotala sangalamule kuti muyese mafuta ngati amenewa.

Koma musadandaule. Pali njira zingapo zosavuta zomwe mungadziwire izi kunyumba.

Nazi njira zosavuta:

1. Yesani kuzungulira m'chiuno mwanu: Tengani tepi yoyezera ndikuyeza mozungulira m'chiuno mwanu, kudutsa m'mimba mwanu, kuti mimba yanu ikhale yomasuka.

• Akazi: mainchesi 35 kapena kuposerapo, mwina muli ndi mafuta ochulukirapo m'mimba.
• Amuna: mainchesi 40 kapena kuposerapo, akhoza kukhala pachiwopsezo.
• Kwa anthu ochokera ku Asia: Izi zimasiyana. Akazi amaonedwa kuti ndi mainchesi 31.5 ndipo amuna amaonedwa kuti ndi mainchesi 35.5.

2. Body Mass Index (BMI): Iyi ndi njira yodziwira ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. BMI ya 30 kapena kuposerapo imaonedwa kuti ndi yonenepa kwambiri ndipo ingasonyeze kuwonjezeka kwa mafuta m'mimba. (Kwa anthu aku Asia, BMI ya 23 kapena kuposerapo nayonso ndi yoopsa.) Koma kumbukirani, BMI siisiyanitsa pakati pa minofu ndi mafuta.

3. Mawonekedwe a Thupi: Yang'anani pagalasi. Kodi mumasunga kuti mafuta ambiri m'thupi? Ngati thupi lanu ndi lonenepa ndipo miyendo yanu ndi yopyapyala (yooneka ngati apulo), zikutanthauza kuti mungakhale ndi mafuta ochulukirapo m'mimba. Mawonekedwe awa amapezeka kwambiri mwa amuna. Mwa akazi, mutha kuwona mafuta ambiri m'chiuno ndi m'ntchafu (yooneka ngati nandolo).

Kodi mungachepetse bwanji mafuta oopsa awa?

Nkhani yabwino ndi yakuti palibe njira yamatsenga yochepetsera mafuta a m'mimba awa. Angachepe ndi zizolowezi zosavuta zomwe timatsatira kuti tikhale ndi thanzi labwino komanso kuchepetsa thupi. Ndipotu, tikayamba kuchita masewera olimbitsa thupi, mafuta a m'mimba awa ndi chinthu choyamba chomwe chimayamba kuyaka. Amayaka mofulumira kuposa mafuta a m'thupi.

Nazi zina mwa zinthu zomwe mungachite:

• Pitirizani Kusuntha: Chitani zinthu mwachangu monga kuyenda, kukwera njinga, kapena kugwiritsa ntchito masitepe kwa mphindi zosachepera 30 patsiku. Komanso, chitani masewera olimbitsa minofu monga kunyamula zolemera, kukankha, ndi kukhala pansi.
• Idyani Mwanzeru: Idyani zakudya zambiri zokhala ndi calcium ndi vitamini D (sipinachi, kale, mkaka, yogati, tchizi, nsomba zazing'ono). Chepetsani zakumwa zotsekemera, maswiti, ndi zakudya zokonzedwa zokhala ndi `(mafuta a Trans)` momwe mungathere. Pewani zakudya zokhala ndi zinthu monga "mafuta ochepa a hydrogenated" kapena "madzi a chimanga okhala ndi fructose wambiri".
• Kusala Kudya Nthawi ndi Nthawi: Kafukufuku wina akusonyeza kuti kudya nthawi zina patsiku (monga 9 koloko m'mawa mpaka 5 koloko madzulo) kungathandize kuchepetsa mafuta a m'mimba. Mutha kulankhula ndi dokotala wanu za izi ndikupeza upangiri.
• Kugona Bwino: Kusagona mokwanira, kugona bwino ndi chifukwa chinanso chowonjezera mafuta m'mimba.
• Kuthana ndi Kupsinjika Maganizo: Pamene kupsinjika maganizo kukuchulukirachulukira, thupi lathu limapanga mahomoni otchedwa ``Cortisol.`` Izi zithanso kuwonjezera mafuta osungidwa. Kuchepetsa kupsinjika maganizo mwa kuchita zinthu monga yoga, kusinkhasinkha, ndi kutuluka panja kukayenda.
• Pewani Mowa: Kumwa mowa mopitirira muyeso ndi chifukwa chachikulu chomwe chimapangitsa kuti mafuta m'mimba achuluke.

Kodi ndiyenera kulankhula ndi dokotala liti za izi?

Ngati mukuda nkhawa ndi kukula kwa chiuno chanu, kapena ngati mukuona kuti mafuta a m'mimba awa ndi oopsa pa thanzi lanu, musazengereze kupita kwa dokotala wanu.

Iye akhoza kuyang'ana zinthu monga kuthamanga kwa magazi anu, shuga m'magazi, ndi kuchuluka kwa mafuta m'thupi ndikukupatsani malangizo enieni okhudza kusintha zakudya ndi moyo wanu zomwe zili zoyenera kwa inu.