Mashandiro Anoita Muviri2026 Chikunguru 15🔄 Updated: 2026 Chg 15⏱ 7 min

Unoziva here nezvemafuta aya "akanaka" mumuviri? Ngatitaurei nezvemafuta ebrown!

Creator: Dr. Priya Sammani
Published: 2026-07-15T18:52:25.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Tose tinotya zvishoma patinonzwa shoko rekuti 'mafuta', handiti? Tinoriona sechinhu chisina kunaka kumuviri uye chinoita kuti tiwedzere uremu. Asi waizviziva here kuti haasi mafuta ese ari mumiviri yedu akaipa? Kutaura zvazviri, kune rudzi rwakakosha rwemafuta rwakakosha zvikuru kumiviri yedu, runotibatsira, uye runoita basa 'rakanaka'. Ndiwo mafuta 'akanaka' atichataura nezvawo nhasi, uye ndiwo mafuta ebrown !

Chii chinonzi mafuta ebrown aya?

Saka mafuta aya ebrown chii? Vamwe vanhu vanoatiwo brown adipose tissue .

Zvichitaurwa zviri nyore, iyi imhando yemafuta ari mumiviri yedu. Basa rayo guru nderekutidziisa kana tichinzwa kutonhora. Zvakafanana nekachidziisa kadiki mukati memiviri yedu.

Kwete izvozvo chete, asi mafuta aya ebrown anogona kuchengetedza simba uye anobatsirawo muviri wedu kupisa macalorie. Anotanga kushanda chete, kureva kuti, anozoshanda, kana mamiriro ekunze atonhora asvika.

Marudzi api emafuta ari mumiviri yedu?

Zvino tarisai, kune marudzi akasiyana emafuta mumiviri yedu. Sezvakangoita kuti kune marudzi akasiyana evanhu mumhuri imwe chete. Vanachiremba vanozviona neruvara rwavo uye nebasa ravanoita. Kune marudzi matatu makuru:

Mafuta Machena: Aya ndiwo mafuta akawanda mumuviri wedu. Anochengeta simba uye anochengetwa muzvikamu zvakasiyana-siyana zvemuviri. Anobatsirawo kuchengetedza nhengo dzedu dzemukati. Zvisinei, kana mafuta machena aya akawandisa, anogona kukonzera kufuta . Izvi zvinoreva kuti anogona kunge ari 'mukomana akaipa' kana asina kudzorwa.

Mafuta ebrown: Uyu ndiye mukuru wedu. Madiki pane mafuta machena. Anochengeta simba uye anopisa simba iroro kuti adzore tembiricha yemuviri wedu. Kunyanya kana tava kuda kubatwa nedzihwa , kureva kuti, tisati tabatwa nedzihwa, mafuta aya ebrown ndiwo anopisa muviri uye anopisa macalorie kuburikidza nekupisa mafuta . Anobatsirawo kudzora shuga yeropa (glucose) uye metabolism yemafuta . Uyu ndiye 'mukomana akanaka'.

Mafuta eBeige: Iri rakasiyana zvishoma. Musanganiswa wemasero machena emafuta nemasero ebrown fat. Zvakafanana nehybrid. Masero aya anopisawo macalorie uye anodzora tembiricha yemuviri. Chaanoita kushandura masero machena emafuta kuita masero ebrown fat. Kureva kuti, zvakaita sekubatsira kushandura 'mwana akaipa' kuita 'mwana akanaka.'

Chii chaizvo chinoshanda mafuta ebrown?

Saka, mafuta aya ebrown anoita sei chaizvo? Basa rawo guru nderekugadzira kupisa kunodziisa ropa redu. Unoyeuka kuti ndakati anotanga kushanda kana tanzwa kutonhora uye tava kuda kudedera? Ndipo panotanga kushanda mafuta ebrown. Unoziva here kuti anogadzira sei kupisa? Anopwanya glucose nemafuta muropa redu. Maitiro aya anonzi thermogenesis . Ndizvo zvinobatsira kuchengetedza tembiricha yemuviri wedu padanho rakakodzera.

Mafuta ebrown anobatsira sei muviri wedu?

Saka, kune nzira dzakawanda dzinoshandiswa nemafuta aya ebrown kubatsira muviri wedu. Ngationei kuti mafuta aya ndeapi:

Inochengetedza tembiricha yemuviri wako zvakanaka uye inokudzivirira kuti usatonhorwe.
Inogadzira uye inochengetedza simba .
Inopisa macalorie, zvinoreva kuti inogonawo kukubatsira kuderedza uremu.
Zvinobatsira kudzora huwandu hweshuga muropa uye huwandu hwe insulin . Izvi zvinogonawo kukosha kune vanhu vane chirwere cheshuga .

Mafuta ebrown anotaridzika sei? Sei ari brown?

Fungidzira, mafuta aya ebrown anotaridzika sei? Aya anoumbwa nemasero madiki emafuta. Mukati memasero aya mune mafuta acids uye glycerol. Chinhu chinoshamisa ndechekuti, chimiro, ndiko kuti, chimiro, chemafuta aya ebrown chakafanana netsandanyama dzedu kupfuura mamwe mafuta. Nekuti masero anochengeta mafuta aya ebrown munyama ( adipocytes ) madiki kwazvo. Kana mafuta akaungana mumuviri, zvidimbu zvemafuta aya zvinoungana pamwe chete zvoita bhora. Kana ukatarisa mafuta ebrown, anotaridzika sebhora diki, rebrown, rakaita sedenderedzwa. Zvino mubvunzo ndewokuti, nei iri richinzi mafuta ebrown? Sei risingachene? Mavara akasiyana emafuta ari mumiviri yedu anotiudza zvaanoita. Chikonzero chekuti mafuta ebrown akasviba ndechekuti masero emafuta iwayo azere nezvinhu zvinonzi mitochondria . Pamwe wakanzwa nezve mitochondria pawaiva kuchikoro. Akafanana ne 'simba remagetsi' emasero. Aya mitochondria akapfuma musimbi. Imhaka yesimbi iyoyo iyo mafuta ebrown anowana ruvara rwawo rwebrown.

Mafuta ebrown ari kupi?

Unoziva here kuti mafuta ebrown emwana achangoberekwa ari kupi? Pamusana, pamutsipa, uye pamapfudzi. Ndizvo zvinobatsira vacheche kutsungirira kutonhora. Munguva yehudiki, ndiko kuti, pavanokura zvishoma, pavanenge vachiri vadiki, mafuta ebrown aya anopararira mumuviri wese. Asi patinenge tava vakuru, mafuta ebrown aya anonyanya kuwanikwa pamutsipa, paitsvo, padyo neadrenal glands , padyo neaorta , uye pakati pechipfuva ( mediastinum ).

Tine mafuta mangani ebrown mumuviri wedu?

Saka tine mafuta mangani ebrown mumiviri yedu? Kutaura zvazviri, huwandu uhwu hunosiyana kubva pamunhu nemunhu. Asi chinhu chimwe chete chinofanira kutaurwa ndechekuti, hatina mafuta machena akawanda seatine mafuta machena. Huremu hwese hwemuviri wemwana achangoberekwaMafuta ebrown ari pakati pe2% ne5%. Sezvavanokura, kureva kuti, panguva yehudiki nekukura, huwandu hwemafuta aya ebrown hunoderera zvishoma nezvishoma. Sevanhu vakuru, tine mafuta ebrown mashoma kwazvo mumiviri yedu. Zvisinei, zvakaonekwa kuti vanhu vatete, vanoita maekisesaizi nguva dzose, kureva vatambi, vane mafuta ebrown akawanda mumiviri yavo kupfuura vamwe.
Zvirwere zvinokanganisa mafuta ebrown
Zvakanaka, ngationei kuti zvirwere zvipi zvinogona kukanganisa mafuta aya ebrown anokosha.
Anorexia Nervosa: Ichi chirwere chepfungwa chine chekuita nekudya. Muizvi, munhu anonyanya kufarira chikafu zvekuti anorasikirwa nemafuta machena neebrown. Izvi zvinokanganisa nzira iyo muviri unogadzira simba uye zvinoita kuti zviome kudzora tembiricha yemuviri.
Kushaikwa kweLeptin mudumbu: Leptin ihormone inogadzirwa nemasero edu emafuta (mafuta). Ndiyo hormone iyi inodzora huremu hwemuviri. Kana munhu aine kushomeka kweleptin uku, masero ake emafuta haagadzire hormone yeleptin nemazvo. Saka njodzi yekufuta yakawanda.
Lipodystrophy: Chirwere ichi chinokanganisa huwandu hwemafuta mumuviri uye kuti anoputsika sei. Munhu ane lipodystrophy anonetseka nekuchengetedza simba kubva muchikafu.
Lipoma: Aya mapundu ane mafuta anoumbwa pasi peganda. Kazhinji haakonzeri kurwadziwa kana matambudziko makuru ehutano. Zvisinei, kana achinetsa munhu, vanachiremba vanogona kubvisa mafuta aripo.
Nzira dzekutarisa hutano hwemafuta ebrown
Vanachiremba vanoita bvunzo dzinoverengeka kuti vaone kana masero emafuta ari mumuviri wako, kunyanya masero emafuta ebrown, asina kukuvadzwa. Mimwe yacho inosanganisira:
Kuongororwa kweropa : Semuenzaniso, kuongororwa kwakafanana nekuongororwa kweropa rose (CBC) .
Kuongororwa kwePET, CT scan: Aya marudzi akasiyana ekuongororwa . Anogona kuona zviri mukati memuviri, uye kuti mafuta anochengetwa sei.
MRI scan (MRI): Iyi imwe mhando ine simba yekuskena.
Tinokora sei miviri yedu?
Tinowana sei mafuta kubva muchikafu chatinodya? Zviri nyore. Mafuta akakosha nekuti anodiwa kuti tigadzire simba. Kune chikafu chakawanda chinopa mafuta 'akanaka'. Heano mimwe mienzaniso mishoma:
Avokadho
Nzungu nembeu (cashews, chia seeds, flax seeds)
Hove (salmon, tuna itsva)
Yogati
Rangarira nguva dzose,Zvikafu izvi zvine mafuta zvakanaka zvinofanira kudyiwa zvakaenzana nemiriwo, michero, zviyo, mapuroteni, uye chikafu chemukaka. Ndipo panowanikwa kudya kwakaringana. Pamusoro pezvo, kune zvekudya zvatinofanira kudzivisa kudzivirira kuungana kwemafuta 'akaipa' mumuviri. Izvi ndeizvi:
Mafuta akaguta: Aya anowanikwa muzvinhu zvakaita sezvikafu zvakagadziriswa, margarine, chokoreti chena, uye madhizeti.
Mafuta eTrans: Aya anowanikwa muzvinhu zvakaita sezvikafu zvakakangwa uye zvekudya zvakachengetwa mufiriji.
Ungawedzera sei huwandu hwemasero emafuta matema?
Vanhu vazhinji vanobvunza kuti, 'Ndingawedzera sei huwandu hwemasero emafuta ebrown mumuviri wangu?' Izvi zvakakosha zvikuru kune avo vari kuedza kuderedza huremu nekupisa macalorie. Kutaura zvazviri, pane zvinhu zvakati wandei zvatinogona kuita kuti tiwedzere huwandu hwemafuta ebrown mumuviri wedu:
Kuderedza tembiricha: Yeuka, mafuta ebrown anoshandiswa kana tembiricha yatonhora, muviri paunenge wava kuda kudedera. Dzimwe ongororo dzinoratidza kuti zvinhu zvakaita sekuderedza tembiricha yemhepo inotonhodza (AC) mumba mako, kugeza nemvura inotonhora, kana kunyura mumvura ine ice zvinogona kumutsa mafuta ebrown, kubatsira muviri kugadzira mafuta ebrown akawanda, uye kupisa macalorie akawanda. Zvisinei, izvi zvinofanirwa kuitwa nekungwarira uye pasi pezano rechiremba.
Kuwedzera simbi mukudya kwako: Tinogadzira mafuta kubva muchikafu. Sezvo mafuta ebrown akapfuma musimbi, iva nechokwadi chekuti uri kuwana simbi yakakwana. Idya chikafu chine simbi yakawanda senyama, hove, zviyo zvese, miriwo yakasvibirira, nebhinzi. Kana zvichidikanwa, unogona zvakare kutora mishonga yesimbi kana wapihwa zano nachiremba. Izvi zvichabatsira kuchengetedza masero emafuta ari muhutano.
Idya chikafu chakakwana: Kudya kunovaka muviri kwakakosha zvikuru pahutano hwedu. Kunyanya kana uchida kuwedzera mafuta ebrown. Dzimwe ongororo dzakaratidza kuti zvimwe zvekudya, zvakaita semaapuro nemazambiringa akaomeswa, zvine kemikari inonzi ursolic acid , iyo inomutsa kugadzirwa kwemafuta ebrown. Idya zvakakwana chete kuti ugutse nzara yako, usadye zvakanyanya, uye usadye zvakagadzirwa.
Kurovedza muviri: Kuramba uchiita maekisesaizi inzira yakanaka yekuchengetedza hutano hwakanaka. Ongororo dzinoratidza kuti patinorovedza muviri, hormone inonzi irisin inobatidzwa mumuviri wedu. Iyi irisin hormone 'inoudza' mafuta machena ari mumuviri wedu kuti apise semafuta ebrown. Maitiro aya ndiwo anogadzira 'beige fat' yandambotaura.
Saka, chii chatinofanira kurangarira kubva munyaya yanhasi?
Zvichitaurwa zviri nyore, mafuta aya ebrown anobatsira zvikuru miviri yedu. Anobatsira kudzora tembiricha yemuviri wedu uye kugadzira simba mumamiriro ekunze anotonhora. Kuti mafuta aya ebrown arambe aine hutano mumuviri wedu, unogona kudya chikafu chakakwana, kurovedza muviri nguva dzose, uye kuedza kudzikisa tembiricha yemuviri wako munzvimbo ine mwero, senge kugeza nemvura inotonhora mazuva mashoma pasvondo.
Asi usati waita chero chinhu, kunyanya kana usina chokwadi chekuti ndechipi chikafu kana chiitiko chakakunakira, iva nechokwadi chekutaura nachiremba. Nenzira iyi, unogona kuziva zvakanakira muviri wako.

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

💬 Comments (0)

Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.

Wedzera zvaunofunga

Mashandiro Anoita Muviri2026 Chikunguru 15
Unoziva here nezvemafuta aya "akanaka" mumuviri? Ngatitaurei nezvemafuta ebrown!
Dr. Priya SammaniMedical Verification
⏱ 7 min read
📋Table of Contents
1. Chii chinonzi mafuta ebrown aya?
2. Marudzi api emafuta ari mumiviri yedu?
3. Chii chaizvo chinoshanda mafuta ebrown?
4. Mafuta ebrown anobatsira sei muviri wedu?
5. Mafuta ebrown anotaridzika sei? Sei ari brown?
6. Mafuta ebrown ari kupi?
7. Tine mafuta mangani ebrown mumuviri wedu?
8. Zvirwere zvinokanganisa mafuta ebrown
9. Nzira dzekutarisa hutano hwemafuta ebrown
10. Tinokora sei miviri yedu?
11. Ungawedzera sei huwandu hwemasero emafuta matema?
12. Saka, chii chatinofanira kurangarira kubva munyaya yanhasi?
Tose tinotya zvishoma patinonzwa shoko rekuti 'mafuta', handiti? Tinoriona sechinhu chisina kunaka kumuviri uye chinoita kuti tiwedzere uremu. Asi waizviziva here kuti haasi mafuta ese ari mumiviri yedu akaipa? Kutaura zvazviri, kune rudzi rwakakosha rwemafuta rwakakosha zvikuru kumiviri yedu, runotibatsira, uye runoita basa 'rakanaka'. Ndiwo mafuta 'akanaka' atichataura nezvawo nhasi, uye ndiwo mafuta ebrown !
Chii chinonzi mafuta ebrown aya?
Saka mafuta aya ebrown chii? Vamwe vanhu vanoatiwo brown adipose tissue .
Zvichitaurwa zviri nyore, iyi imhando yemafuta ari mumiviri yedu. Basa rayo guru nderekutidziisa kana tichinzwa kutonhora. Zvakafanana nekachidziisa kadiki mukati memiviri yedu.
Kwete izvozvo chete, asi mafuta aya ebrown anogona kuchengetedza simba uye anobatsirawo muviri wedu kupisa macalorie. Anotanga kushanda chete, kureva kuti, anozoshanda, kana mamiriro ekunze atonhora asvika.
Marudzi api emafuta ari mumiviri yedu?
Zvino tarisai, kune marudzi akasiyana emafuta mumiviri yedu. Sezvakangoita kuti kune marudzi akasiyana evanhu mumhuri imwe chete. Vanachiremba vanozviona neruvara rwavo uye nebasa ravanoita. Kune marudzi matatu makuru:
Mafuta Machena: Aya ndiwo mafuta akawanda mumuviri wedu. Anochengeta simba uye anochengetwa muzvikamu zvakasiyana-siyana zvemuviri. Anobatsirawo kuchengetedza nhengo dzedu dzemukati. Zvisinei, kana mafuta machena aya akawandisa, anogona kukonzera kufuta . Izvi zvinoreva kuti anogona kunge ari 'mukomana akaipa' kana asina kudzorwa.
Mafuta ebrown: Uyu ndiye mukuru wedu. Madiki pane mafuta machena. Anochengeta simba uye anopisa simba iroro kuti adzore tembiricha yemuviri wedu. Kunyanya kana tava kuda kubatwa nedzihwa , kureva kuti, tisati tabatwa nedzihwa, mafuta aya ebrown ndiwo anopisa muviri uye anopisa macalorie kuburikidza nekupisa mafuta . Anobatsirawo kudzora shuga yeropa (glucose) uye metabolism yemafuta . Uyu ndiye 'mukomana akanaka'.
Mafuta eBeige: Iri rakasiyana zvishoma. Musanganiswa wemasero machena emafuta nemasero ebrown fat. Zvakafanana nehybrid. Masero aya anopisawo macalorie uye anodzora tembiricha yemuviri. Chaanoita kushandura masero machena emafuta kuita masero ebrown fat. Kureva kuti, zvakaita sekubatsira kushandura 'mwana akaipa' kuita 'mwana akanaka.'
Chii chaizvo chinoshanda mafuta ebrown?
Saka, mafuta aya ebrown anoita sei chaizvo? Basa rawo guru nderekugadzira kupisa kunodziisa ropa redu. Unoyeuka kuti ndakati anotanga kushanda kana tanzwa kutonhora uye tava kuda kudedera? Ndipo panotanga kushanda mafuta ebrown. Unoziva here kuti anogadzira sei kupisa? Anopwanya glucose nemafuta muropa redu. Maitiro aya anonzi thermogenesis . Ndizvo zvinobatsira kuchengetedza tembiricha yemuviri wedu padanho rakakodzera.
Mafuta ebrown anobatsira sei muviri wedu?
Saka, kune nzira dzakawanda dzinoshandiswa nemafuta aya ebrown kubatsira muviri wedu. Ngationei kuti mafuta aya ndeapi:
Inochengetedza tembiricha yemuviri wako zvakanaka uye inokudzivirira kuti usatonhorwe.
Inogadzira uye inochengetedza simba .
Inopisa macalorie, zvinoreva kuti inogonawo kukubatsira kuderedza uremu.
Zvinobatsira kudzora huwandu hweshuga muropa uye huwandu hwe insulin . Izvi zvinogonawo kukosha kune vanhu vane chirwere cheshuga .
Mafuta ebrown anotaridzika sei? Sei ari brown?
Fungidzira, mafuta aya ebrown anotaridzika sei? Aya anoumbwa nemasero madiki emafuta. Mukati memasero aya mune mafuta acids uye glycerol. Chinhu chinoshamisa ndechekuti, chimiro, ndiko kuti, chimiro, chemafuta aya ebrown chakafanana netsandanyama dzedu kupfuura mamwe mafuta. Nekuti masero anochengeta mafuta aya ebrown munyama ( adipocytes ) madiki kwazvo. Kana mafuta akaungana mumuviri, zvidimbu zvemafuta aya zvinoungana pamwe chete zvoita bhora. Kana ukatarisa mafuta ebrown, anotaridzika sebhora diki, rebrown, rakaita sedenderedzwa. Zvino mubvunzo ndewokuti, nei iri richinzi mafuta ebrown? Sei risingachene? Mavara akasiyana emafuta ari mumiviri yedu anotiudza zvaanoita. Chikonzero chekuti mafuta ebrown akasviba ndechekuti masero emafuta iwayo azere nezvinhu zvinonzi mitochondria . Pamwe wakanzwa nezve mitochondria pawaiva kuchikoro. Akafanana ne 'simba remagetsi' emasero. Aya mitochondria akapfuma musimbi. Imhaka yesimbi iyoyo iyo mafuta ebrown anowana ruvara rwawo rwebrown.
Mafuta ebrown ari kupi?
Unoziva here kuti mafuta ebrown emwana achangoberekwa ari kupi? Pamusana, pamutsipa, uye pamapfudzi. Ndizvo zvinobatsira vacheche kutsungirira kutonhora. Munguva yehudiki, ndiko kuti, pavanokura zvishoma, pavanenge vachiri vadiki, mafuta ebrown aya anopararira mumuviri wese. Asi patinenge tava vakuru, mafuta ebrown aya anonyanya kuwanikwa pamutsipa, paitsvo, padyo neadrenal glands , padyo neaorta , uye pakati pechipfuva ( mediastinum ).
Tine mafuta mangani ebrown mumuviri wedu?
Saka tine mafuta mangani ebrown mumiviri yedu? Kutaura zvazviri, huwandu uhwu hunosiyana kubva pamunhu nemunhu. Asi chinhu chimwe chete chinofanira kutaurwa ndechekuti, hatina mafuta machena akawanda seatine mafuta machena. Huremu hwese hwemuviri wemwana achangoberekwaMafuta ebrown ari pakati pe2% ne5%. Sezvavanokura, kureva kuti, panguva yehudiki nekukura, huwandu hwemafuta aya ebrown hunoderera zvishoma nezvishoma. Sevanhu vakuru, tine mafuta ebrown mashoma kwazvo mumiviri yedu. Zvisinei, zvakaonekwa kuti vanhu vatete, vanoita maekisesaizi nguva dzose, kureva vatambi, vane mafuta ebrown akawanda mumiviri yavo kupfuura vamwe.
Zvirwere zvinokanganisa mafuta ebrown
Zvakanaka, ngationei kuti zvirwere zvipi zvinogona kukanganisa mafuta aya ebrown anokosha.
Anorexia Nervosa: Ichi chirwere chepfungwa chine chekuita nekudya. Muizvi, munhu anonyanya kufarira chikafu zvekuti anorasikirwa nemafuta machena neebrown. Izvi zvinokanganisa nzira iyo muviri unogadzira simba uye zvinoita kuti zviome kudzora tembiricha yemuviri.
Kushaikwa kweLeptin mudumbu: Leptin ihormone inogadzirwa nemasero edu emafuta (mafuta). Ndiyo hormone iyi inodzora huremu hwemuviri. Kana munhu aine kushomeka kweleptin uku, masero ake emafuta haagadzire hormone yeleptin nemazvo. Saka njodzi yekufuta yakawanda.
Lipodystrophy: Chirwere ichi chinokanganisa huwandu hwemafuta mumuviri uye kuti anoputsika sei. Munhu ane lipodystrophy anonetseka nekuchengetedza simba kubva muchikafu.
Lipoma: Aya mapundu ane mafuta anoumbwa pasi peganda. Kazhinji haakonzeri kurwadziwa kana matambudziko makuru ehutano. Zvisinei, kana achinetsa munhu, vanachiremba vanogona kubvisa mafuta aripo.
Nzira dzekutarisa hutano hwemafuta ebrown
Vanachiremba vanoita bvunzo dzinoverengeka kuti vaone kana masero emafuta ari mumuviri wako, kunyanya masero emafuta ebrown, asina kukuvadzwa. Mimwe yacho inosanganisira:
Kuongororwa kweropa : Semuenzaniso, kuongororwa kwakafanana nekuongororwa kweropa rose (CBC) .
Kuongororwa kwePET, CT scan: Aya marudzi akasiyana ekuongororwa . Anogona kuona zviri mukati memuviri, uye kuti mafuta anochengetwa sei.
MRI scan (MRI): Iyi imwe mhando ine simba yekuskena.
Tinokora sei miviri yedu?
Tinowana sei mafuta kubva muchikafu chatinodya? Zviri nyore. Mafuta akakosha nekuti anodiwa kuti tigadzire simba. Kune chikafu chakawanda chinopa mafuta 'akanaka'. Heano mimwe mienzaniso mishoma:
Avokadho
Nzungu nembeu (cashews, chia seeds, flax seeds)
Hove (salmon, tuna itsva)
Yogati
Rangarira nguva dzose,Zvikafu izvi zvine mafuta zvakanaka zvinofanira kudyiwa zvakaenzana nemiriwo, michero, zviyo, mapuroteni, uye chikafu chemukaka. Ndipo panowanikwa kudya kwakaringana. Pamusoro pezvo, kune zvekudya zvatinofanira kudzivisa kudzivirira kuungana kwemafuta 'akaipa' mumuviri. Izvi ndeizvi:
Mafuta akaguta: Aya anowanikwa muzvinhu zvakaita sezvikafu zvakagadziriswa, margarine, chokoreti chena, uye madhizeti.
Mafuta eTrans: Aya anowanikwa muzvinhu zvakaita sezvikafu zvakakangwa uye zvekudya zvakachengetwa mufiriji.
Ungawedzera sei huwandu hwemasero emafuta matema?
Vanhu vazhinji vanobvunza kuti, 'Ndingawedzera sei huwandu hwemasero emafuta ebrown mumuviri wangu?' Izvi zvakakosha zvikuru kune avo vari kuedza kuderedza huremu nekupisa macalorie. Kutaura zvazviri, pane zvinhu zvakati wandei zvatinogona kuita kuti tiwedzere huwandu hwemafuta ebrown mumuviri wedu:
Kuderedza tembiricha: Yeuka, mafuta ebrown anoshandiswa kana tembiricha yatonhora, muviri paunenge wava kuda kudedera. Dzimwe ongororo dzinoratidza kuti zvinhu zvakaita sekuderedza tembiricha yemhepo inotonhodza (AC) mumba mako, kugeza nemvura inotonhora, kana kunyura mumvura ine ice zvinogona kumutsa mafuta ebrown, kubatsira muviri kugadzira mafuta ebrown akawanda, uye kupisa macalorie akawanda. Zvisinei, izvi zvinofanirwa kuitwa nekungwarira uye pasi pezano rechiremba.
Kuwedzera simbi mukudya kwako: Tinogadzira mafuta kubva muchikafu. Sezvo mafuta ebrown akapfuma musimbi, iva nechokwadi chekuti uri kuwana simbi yakakwana. Idya chikafu chine simbi yakawanda senyama, hove, zviyo zvese, miriwo yakasvibirira, nebhinzi. Kana zvichidikanwa, unogona zvakare kutora mishonga yesimbi kana wapihwa zano nachiremba. Izvi zvichabatsira kuchengetedza masero emafuta ari muhutano.
Idya chikafu chakakwana: Kudya kunovaka muviri kwakakosha zvikuru pahutano hwedu. Kunyanya kana uchida kuwedzera mafuta ebrown. Dzimwe ongororo dzakaratidza kuti zvimwe zvekudya, zvakaita semaapuro nemazambiringa akaomeswa, zvine kemikari inonzi ursolic acid , iyo inomutsa kugadzirwa kwemafuta ebrown. Idya zvakakwana chete kuti ugutse nzara yako, usadye zvakanyanya, uye usadye zvakagadzirwa.
Kurovedza muviri: Kuramba uchiita maekisesaizi inzira yakanaka yekuchengetedza hutano hwakanaka. Ongororo dzinoratidza kuti patinorovedza muviri, hormone inonzi irisin inobatidzwa mumuviri wedu. Iyi irisin hormone 'inoudza' mafuta machena ari mumuviri wedu kuti apise semafuta ebrown. Maitiro aya ndiwo anogadzira 'beige fat' yandambotaura.
Saka, chii chatinofanira kurangarira kubva munyaya yanhasi?
Zvichitaurwa zviri nyore, mafuta aya ebrown anobatsira zvikuru miviri yedu. Anobatsira kudzora tembiricha yemuviri wedu uye kugadzira simba mumamiriro ekunze anotonhora. Kuti mafuta aya ebrown arambe aine hutano mumuviri wedu, unogona kudya chikafu chakakwana, kurovedza muviri nguva dzose, uye kuedza kudzikisa tembiricha yemuviri wako munzvimbo ine mwero, senge kugeza nemvura inotonhora mazuva mashoma pasvondo.
Asi usati waita chero chinhu, kunyanya kana usina chokwadi chekuti ndechipi chikafu kana chiitiko chakakunakira, iva nechokwadi chekutaura nachiremba. Nenzira iyi, unogona kuziva zvakanakira muviri wako.
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
Related Articles

Kuvhiyiwa kwepfari? (Kuvhiyiwa kwepfari) Usatya, ngatitaurei nezvazvo!
Chii chinonzi High-Functional Autism? Ngationei kuti chii chaizvo! (Autism Spectrum Disorder)
Uri kunetseka nezvekugwamba kweropa here? Ngatikurukurei nezvekushaikwa kweProtein C
Ndangariro yedu inoshamisa! Tinofanira kunyatsoziva nezvazvo here?
Unoziva here nezve 'Alarm System' iri mumuviri wako? (Sympathetic Nervous System)
Chii chinonzi mupfupa? Ngatidzidzei nezve mupfupa mutsvuku!
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga
Zita rako *
Email (will not be published)
Mhinduro yako *
Ndokumbira uverenge: 7 + 8 =