Zvaunofanira kuziva nezve mafuta ari pasi peganda!

Wakambobata ganda diki paruoko rwako kana mudumbu here? Chinhu chinoita sechiri pasi peganda rako chinonzi subcutaneous fat , kana kuti chinozivikanwa se "Subcutaneous fat". Ichi chinhu chinowanikwa nemunhu wese mumuviri wake uye chatinoda kusvika pamwero wakati. Asi, chii chinoitika kana tikachiwanza? Zvinokanganisa sei hutano hwedu? Ngatitaurei nezvazvo zvakadzama nhasi.

Chii chinonzi mafuta aya ari pasi peganda anonzi ``Subcutaneous fat``?

Zvichitaurwa zviri nyore, iyi imhando yemafuta ari pasi peganda rako. Waizviziva here kuti ganda redu rinonyanya kuumbwa nezvikamu zvitatu?

1. Epidermis: Iri ndiro ganda rekunze kwatinoona kubva kunze.

2. Dermis: Chikamu chepakati chiri pasi peganda reganda. Apa ndipo panowanikwa zvinhu zvakaita sebvudzi rebvudzi nedikita.

3. Mafuta ari pasi peganda: Iri ndiro jira riri pasi peganda. Iri ndiro ratiri kutaura nezvaro nhasi se 'mafuta ari pasi peganda'.

Zvino ngationei kuti mafuta aya ari pasi peganda anobatsira sei miviri yedu:

• Dziviriro: Rutivi urwu rwemafuta runobatsira kuderedza kukuvara kwetsandanyama nemapfupa ako kana ukadonha kana kurova chimwe chinhu. Runoshanda sematiresi madiki kuti rukudzivirire.
• Kurongeka: Kunopa nzira yakachengeteka yemitsipa yeropa netsinga kubva paganda rako kuenda kumhasuru dzako.
• Kudzora tembiricha: Izvi zvinobatsira kudzora tembiricha yemuviri. Kureva kuti, kana nharaunda ichitonhora, muviri hautonhori nekukurumidza, uye kana kuchipisa, muviri haupise nekukurumidza.
• Kugadzika: Rutivi urwu rwemafuta runobatsirawo kubatanidza rutivi rwepakati rweganda rako (dermis) netsandanyama nemapfupa ako kuburikidza netishu dzakakosha dzinobatanidza.

Chii musiyano uripo pakati pemafuta ari pasi peganda nemafuta ari mudumbu?

Kunyangwe ese ari marudzi emafuta, pane musiyano mukuru pakati pezviviri izvi.

• Mafuta ari pasi peganda: Aya ndiwo mafuta atakataura nezvawo kare, ari pasi peganda uye anogona kubatwa nekusvinwa. Anowanzo kuwanikwa muhudyu, magaro, zvidya, uye zvakatenderedza dumbu.
• Mafuta emudumbu: Aya ane njodzi zvishoma. Aya ari mukati medumbu redu, kureva kuti, mafuta akaunganidzwa akakomberedza nhengo dzinokosha dziri mukati medumbu (semuenzaniso, mudumbu, chiropa, ura). Hatigoni kuona izvi kubva kunze uye hatigoni kuabata. Asi aya mafuta emudumbu ndiwo ane mhedzisiro yakaipa pahutano.

Chinhu chinonyanya kukosha ndechekuti kana munhu aine mafuta akawanda ari pasi peganda, zvingangoita kuti mafuta emukati make ari kuwedzerawo.

Sei mafuta ari pasi peganda achiungana pasi peganda?

Munhu wese ane huwandu hwakati hwemafuta ari pasi peganda mumuviri wake. Izvi zvinotsanangurwa nemajini edu. Izvi zvinoreva kuti vamwe vanhu vanogona kuzvarwa vaine katsika kekuunganidza mafuta.

Zvisinei, zvinhu zvikuru zvinopesvedzera kuwedzera kwemafuta aya nekufamba kwenguva mararamiro edu uye zvinhu zvakatipoteredza.

• Kudya kusina hutano: Kana ukadya chikafu chine mafuta akawanda, shuga, hupfu, chikafu chinokurumidza, uye zvinwiwa zvinotapira nguva dzose, muviri uchawana macalorie akawanda kupfuura aunoda, uye macalorie ekuwedzera achachengetwa semafuta.
• Kusaita maekisesaizi: Kana uchirarama hupenyu husina kusimba, uchigara panzvimbo imwe chete zuva rese usingaite maekisesaizi, uchaunganidza mafuta nekuti huwandu hwemacalorie aunopisa huchava hushoma.
• Kushaikwa kwetsandanyama: Kana uine tsandanyama shoma, kugaya kwako muviri kunogona kunonoka, izvo zvinogona kukonzera kuunganidzwa kwemafuta.
• Chirwere cheshuga kana kuti insulin inoramba: Vanhu vane zvirwere izvi vanogonawo kuva nemafuta akawanda ari pasi peganda.

Ndezvipi njodzi dzehutano dzekuva nemafuta akawandisa pasi peganda?

Sezvatakambotaura, huwandu hwakati hwemafuta ari pasi peganda hunobatsira miviri yedu. Hunopa dziviriro nesimba. Zvisinei, kana hukanyanya kuwanda, hunogona kukuvadza hutano hwedu. Yeukai, kuwedzera kwemafuta ari pasi peganda kazhinji chiratidzo chekuti mafuta ari pasi peganda ane njodzi ari kuwedzerawo mumuviri.

Heano mamwe ematambudziko makuru ehutano anogona kumuka kana huwandu hwemafuta emudumbu hukawedzera:

• Mamwe marudzi egomarara: Mafuta akawandisa anowedzera njodzi yekubatwa nemamwe marudzi egomarara.
• Zvirwere zvechiropa chine mafuta: Apa ndipo panowanikwa mafuta muchiropa. Zvinoita sekunge chiropa chedu chinova 'chinofuta'.
• Zvirwere zvemunduru: Zvirwere zvakaita sematombo emunduru uye cholecystitis.
• Chirwere chemwoyo: Zvirwere zvakasiyana-siyana zvinokanganisa mashandiro emoyo.
• Hypertension: Kumanikidzwa kunoitika kana ropa richiyerera nemutsinga dzeropa kwakakwira kupfuura zvakajairwa.
• Chirwere cheitsvo: Kukuvadzwa kweitsvo uye kusashanda zvakanaka kweitsvo.
• Osteoarthritis: Chirwere chinoratidzwa nekurwadziwa, kuzvimba, uye kufamba zvishoma mumajoini.
• Kutadza kufema zvakanaka kana kuti kurega kufema panguva yekurara: Kutadza kufema zvakanaka kana kuti kurega kufema panguva yekurara.
• Kurohwa: Kukanganiswa kamwe kamwe kweropa rinoenda kuuropi kunokonzerwa nekuvharika kana kuputika kwetsinga yeropa inoendesa ropa kuuropi.
• Chirwere cheshuga cherudzi rwechipiri: Chirwere chinokonzerwa nekuwedzera kweshuga muropa.

Unoziva sei huwandu hwemafuta ari muganda ('Subcutaneous Fat') hwakajairika?

Vanhu vazhinji vane mafuta akawanda mumuviri wavo anenge 90% semafuta ari pasi peganda. 10% yasara imafuta ari mukati memuviri. Pane nzira dzakawanda dzaungawana nadzo huwandu hwemafuta mumuviri wako kumba:

• Body Mass Index (BMI): Izvi zvinoyera kana uine huremu hwakanaka zvichienderana nehurefu hwako.
• Kana BMI yako iri pakati pe25 ne29.9, unogona kutaura kuti wakafuta zvishoma.
• Kana BMI yako iri 30 kana kupfuura, unogona kunge wakafuta.

Unogona kudzidza zvakawanda nezveizvi kubva kuna chiremba.

• Kutenderera kwechiuno: Tora tepi yekuyera woiisa muchiuno chako, pamusoro pepfupa rechiuno chako (kazhinji papfupa rechiuno).
• Kuvakadzi, denderedzwa rechiuno remasendimita makumi matatu nemashanu kana kupfuura rinogona kukanganisa hutano.
• Kune varume, kukosha uku i40 inches kana kupfuura, izvo zvine njodzi.
• Chiyero chehudyu nekukwirira: Kamura denderedzwa rechiuno chako (mumasendimita) nekukwirira kwako (mumasendimita). Chiyero chine hutano hachipfuuri 0.5.

Zvichitaurwa zviri nyore, izvi zvinoreva kuti denderedzwa rechiuno chako rinofanira kunge riri pasi pehafu yehurefu hwako .

Kunyangwe zviyero izvi zvichigona kukupa pfungwa isina musoro, zvakanaka kutsvaga mazano echiremba kuti uwane kuongororwa kwakarurama.

Unoderedza sei 'Mafuta ari muganda' aya?

Chinhu chinonyanya kukosha kuchengetedza mararamiro ane hutano . Nekutevera kudya kunopisa mafuta uye chirongwa chekurovedza muviri, unogona kuderedza huwandu hwemafuta ari pasi peganda. Pamusoro pezvo, kurara zvakakwana uye kudzora kushushikana zvakakoshawo pakuderedza mafuta.

• Kudya:
• Edza kudya macalorie mashoma pane aunoshandisa pazuva.
• Isa mapuroteni asina mafuta akawanda (hove, huku, machena emazai), zviyo (mupunga webrown, buckwheat, oats), zvigadzirwa zvemukaka zvisina mafuta akawanda, michero, nemiriwo mukudya kwako. Mapuroteni achakubatsira kunzwa wakaguta kwenguva yakareba.
• Deredza kudya kwako makabhohaidhiretsi (akadai sechingwa, mupunga, manoodles), shuga, munyu, uye nyama tsvuku (nyama yemombe, nyama yenguruve).
• Kurovedza muviri:
• Muviri wako unochengeta simba mu 'subcutaneous fat'. Saka unofanira kupisa simba iroro. Izvi zvinoreva kuti unofanira kupisa macalorie.
• Maekisesaizi anogona kupisa macalorie ndeaya:
• Kuita zveAerobic: Zvinhu zvakaita sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, uye kushambira.
• Kudzidziswa kwesimba: Zvinhu zvakaita sekusimudza masimbi.
• Kurovedza muviri kwemwoyo `(Cardio)`
• Kudzidziswa Kwenguva Yepamusoro (HIIT): Izvi zvinosanganisira kurovedza muviri nesimba guru kwenguva pfupi, kutora zororo pfupi, uye kurovedza muviri nesimba guru zvakare.

Zvakanaka kuita maekisesaizi kusvika wabuda ziya kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo.

• Rara zvakanaka usiku:
• Kana usingawani hope dzakakwana, mahormone ako enzara anotanga kushanda, zvichiita kuti uve nechido chekudya chine makabhohaidhiretsi nemacalorie akawanda.
• Usatarise mascreen akadai semafoni nematablet usati warara. Uyewo, usadye zvekudya zvakawanda wava pedyo nekurara.
• Deredza kushushikana:
• Kana kushushikana kwawedzera, miviri yedu inoburitsa hormone inonzi "Cortisol." Kana tiine hormone iyi ye "cortisol" yakawandisa, kugona kwedu kuderedza uremu kunogona kudzikira. Nekuti inoudza muviri kuti uchengetedze mafuta akawandisa.
• Zvinhu zvakaita sekufungisisa, yoga, kuteerera mimhanzi, uye kuita chimwe chinhu chinovaraidza zvinogona kubatsira kuderedza kushushikana.

Ndinofanira kuona chiremba rini?

Zvakakosha kuona chiremba nguva nenguva kuti ugare uine ruzivo nezvehutano hwako. Chiremba wako anogona kutarisa zvinhu zvakaita sehuwandu hwemafuta mumuviri wako uye huwandu hwemafuta ari pasi peganda.

Kana zviyero zvemba yako (semuenzaniso BMI, denderedzwa rechiuno) zvichiratidza kuti mafuta emuviri wako akakwira kupfuura zvinokurudzirwa, iva nechokwadi chekuona chiremba. Chiremba wako anogona kukurukura nezvengozi dzehutano hwako uye kukurudzira chirongwa chekudya uye kurovedza muviri chakakunakira.

Mharidzo Yekuenda Nayo Kumba

Saka, 'mafuta ari pasi peganda' imhando yemafuta ari pasi peganda redu. Kunyange zvazvo miviri yedu ichiada kusvika pamwero wakati, kana akawedzera zvakanyanya, zvinogona kuva chiratidzo chekuti tawanawo rudzi rwemafuta ane njodzi anonzi 'mafuta emudumbu' mumiviri yedu. Mafuta aya akawandisa anogona kukonzera matambudziko akasiyana-siyana ehutano.

Asi musazvidya mwoyo! Nekutevera kudya kwakanaka uye kurovedza muviri nguva dzose, unogona kupisa macalorie aya ekuwedzera uye kuderedza huwandu hwemafuta ari pasi peganda anochengetwa mumuviri wako. Kana uchifunga kuti une mafuta emuviri akawandisa, iva nechokwadi chekuona chiremba kuti akupe mazano. Iye achakubatsira nenzira yakanakisisa.

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