Unonzwawo here kuti mbatya dzawaimbopfeka dzave kusimba zvishoma? Dumbu rako rave kufamba mberi zvishoma here? Iri idambudziko rinowanzoitika kuvanhu vazhinji. Usashamisika, kunyangwe munhu ane dumbu rakati sandara ane mafuta mudumbu. Zvakajairika. Zvisinei, huwandu hwemafuta aya nenzvimbo yawo zvinogona kukanganisa hutano hwedu. Saka, zvakakosha kuziva izvi.
Kune marudzi maviri emafuta emudumbu!
Zvichitaurwa zviri nyore, mafuta ari mudumbu redu anogona kukamurwa kuita mhando mbiri huru.
1. Mafuta Ari Pasi Peganda: Iri ndiro mafuta ari pasi peganda redu. Iri ndiro divi rakapfava rinonzwa rakasimba kana uchibata dumbu rako. Mafuta aya ndiwo anonyanya kukonzera kuti mbatya dzinamire uye dumbu rako riite serakatenderera.
2. Mafuta eVisceral: Aya ndiwo mafuta atinofanira kunyanya kuatarisa, uye ane njodzi zvikuru . Mafuta aya ari mukati medumbu, akakomberedza nhengo dzinokosha dzakadai semwoyo wedu, chiropa, mapapu, uye ura. Vanachiremba vanodana mafuta aya kuti 'Visceral Adipose Tissue'.
Kunyangwe "mafuta emudumbu" anodiwa kuti tidzivirire nhengo dzedu, kuwedzera huwandu hwawo hakusi chinhu chakanaka zvachose. Fungidzira kuti zvinogona kukonzera kukuvara kwakadini kana mafuta mashoma akachengetwa pamoyo.
Mafuta aya akadzika (visceral fat) haasi chinhu chiri panzvimbo imwe chete chete. Inyama inoshanda. Izvi zvinoreva kuti inoburitsa zvinhu zvinokuvadza, zvine chepfu uye mahormone mumuviri wedu.
Kuva nemafuta akawanda mudumbu kunowedzera njodzi yekubatwa neBP, chirwere cheshuga cherudzi rwechipiri, chirwere chemwoyo, kushaya pfungwa (kukanganwa), uye mhando dzakasiyana dzekenza, dzakadai sekenza yemazamu nekenza yeura.
Saka unoderedza sei mafuta emudumbu aya?
Chikanganiso chikuru chinoitwa nevanhu vazhinji pano ndechekungorovedza dumbu ravo chete kuti vaderedze huremu. Yeukai, hatigone kuderedza mafuta kubva panzvimbo imwe chete yemuviri wedu sezvatinoda. Kuti tideredze mafuta emudumbu, tinofanira kuderedza huremu kubva mumuviri wedu wese.
Kana wadzikira uremu saizvozvo, chinhu chekutanga chinotanga kudzikira i "Visceral Fat" iri mudumbu. Kune nzira ina huru dzekuita izvi.
| Maitiro | Tsananguro yakapfava yezvinofanira kuitwa |
|---|---|
| Kurovedza muviri | Kuti urambe uine hutano hwakanaka, unoda kurovedza muviri zvine mwero kwemaminitsi angangoita 150 (maminetsi makumi matatu pazuva, mazuva mashanu pasvondo). Asi kuti uderedze huremu, unofanira kuronga maminetsi angangoita 225-420 (maawa 3.75 - 7) pasvondo. |
| Kudya | Hapana chikafu che "mashiripiti" chakakosha. Huwandu hwemacalorie aunodya hunofanira kunge huri pasi pehuwandu hwemacalorie aunopisa. Kudya chikafu chine fiber yakawanda (muriwo, michero, zviyo zvese) kuchakubatsira kunzwa wakaguta uye kudzora kudya kwako zvakanyanya. |
| Kurara | Zvakakosha kurara maawa manomwe kusvika masere husiku hwega hwega. Kushaya hope kunotungamira zvakananga mukuwedzera kwemafuta emukati memuviri. |
| Kushushikana | Kushushikana kwenguva refu kunowedzera cortisol hormone yemuviri. Izvi zvinowedzera chishuwo chezvikafu zvinotapira nemafuta, zvichiita kuti mafuta aunganidzwe mudumbu. |
Ungasarudza sei kurovedza muviri?
Maekisesaizi akaita se 'Crunches' ne 'Sit-ups' anosimbisa tsandanyama dzemudumbu. Asi hauzooni 'six pack' kusvika mafuta ari pamusoro petsandanyama idzodzo aderera. Saka, unofanira kutarisa paekisesaizi dzinopisa macalorie akawanda.
- Kurovedza muviri: Chero chinhu chinowedzera kurova kwemoyo wako, zvakaita sekufamba nekukurumidza, kumhanya-mhanya, kutamba, kana tenesi.
- Kudzidziswa Simba: Zvinhu zvakaita sekusimudza zvinorema uye kusunda muviri. Izvi zvinovaka tsandanyama uye zvinowedzera metabolism yedu. Izvi zvinoreva kuti mwero watinopisa macalorie kunyangwe takamira zvishoma nezvishoma unowedzera.
Unogona kushandisa "Talk Test" kuyera kusimba kwekurovedza muviri kwako. Kana uchigona kutaura zvakanaka paunenge uchirovedza muviri, kusimba kwacho kushoma. Kana uchigona kutaura nesimba, kusimba kwacho kuri pakati nepakati. Kana uchinetseka kutaura, kusimba kwacho kuri pakati nepakati. Kana uchida kuderedza uremu, unofanira kunge uri padanho repakati nepamusoro.
Chinonyanya kukosha: Kana usati wamborovedza muviri, kana kuti uine zvimwe zvirwere, zvakakosha kutaura nachiremba wako uye kutsvaga mazano usati watanga chirongwa chitsva chekurovedza muviri.
Ngatichinjei kudya kwedu.
Hapana chikafu kana chinwiwa chakakosha pasi rose chinonyungudutsa mafuta emudumbu. Saka kanganwa nezvenyaya yeapuro cider vinegar nemaprotein shakes. Kana ukaderedza uremu nekudya kwakakodzera, mafuta emudumbu anodzikirawo otomatiki.
- Zvekudya zvine fiber yakawanda: Sanganisa zvekudya zvine fiber yakawanda inonyunguduka, zvakaita se oats, beans, apula, carrots, ne bhari. Izvi zvinononotsa kugaya chikafu, zvichiita kuti unzwe wakaguta kwenguva yakareba. Izvi zvinobatsira kudzora kudya zvakanyanya.
- Zviyo zvakakwana: Sarudza chingwa chezviyo zvakakwana, mupunga webran, uye oats panzvimbo pechingwa chichena.
- Mvura: Kunyange zvazvo kunwa mvura kusingaderedzi mafuta emudumbu zvakananga, kunobatsira zvikuru mukuderedza uremu.
- Inopa simba nemvura inodiwa pakurovedza muviri.
- Mvura inokosha pakupisa mafuta.
- Imwe nzira yakanakisisa yekunwa zvinwiwa zvine shuga uye zvinwiwa zvinotapira ndeye zero-calorie.
Mamwe marapirwo nepfungwa dzisina kururama
Mune zvimwe zviitiko, kurapwa kunogona kudiwa kana munhu akafuta zvakanyanya.
- Kuvhiyiwa kweBariatric: Uku kuvhiyiwa kunoitwa kuderedza huremu. Uku kunoderedzawo zvakanyanya huwandu hwe "Visceral Fat".
- Mishonga yekuderedza huremu: Mishonga mitsva inobaiwa jekiseni yakaita se`Semaglutide (Wegovy)` uye `Tirzepatide (Zepbound)` yakaratidzwawo kuti inoderedza mafuta mumuviri uye `(Visceral Fat).` Iyi inofanira kungotorwa chete pasi pekutarisirwa kwachiremba .
Usafunge zvisirizvo nezve liposuction! `Liposuction` ikiriniki yekucheneswa inobvisa mafuta pasi peganda (Subcutaneous Fat). Haibvisi `Visceral Fat` ine njodzi yakakomberedza nhengo dzemuviri. Saka, `Liposuction` haideredzi njodzi yezvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo.
Unoziva sei kana une mafuta akawanda mudumbu?
Mafuta emukati memuviri haagoni kuyerwa nemazvo pasina MRI scan. Asi pane nzira iri nyore. Izvi ndezvekuyera denderedzwa rechiuno chako.
Simuka, tora tepi yekuyera, woiisa muchiuno mako, pamusoro peguvhu rako. Tepi yacho inofanira kunge yakaenzana nepasi kwete kusimba paganda rako.
- Kuvakadzi: Kutenderera kwechiuno kunofanira kunge kuri pasi pemasendimita makumi matatu nemashanu .
- Kuvarume: Kutenderera kwechiuno kunofanira kunge kuri pasi pemasendimita makumi mana .
Kana iri yakakwira kupfuura idzi nhamba, chiratidzo chakanaka chekuti ungave uine `(Visceral Fat)` yakawandisa.
Chii chinonzi 'Skinny Fat'?
Kunyangwe uri mutete kana kuti uine huremu hwakajairwa, unogona kuramba uine `(Visceral Fat)` yakawandisa. Chirwere ichi chinonzi `Skinny Fat'. Chikonzero cheizvi imhaka yemajini uye mararamiro ekugara pasi. Ndosaka zvichikosha kuti chero ani zvake ane muviri wakakura arambe achiita maekisesaizi.
Mharidzo Yekuenda Nayo Kumba
- Kune mhando mbiri dzemafuta emudumbu. Hatifaniri kunyanya kufunga nezvemafuta ari pasi peganda, asi nezvemafuta akadzika akakomberedza nhengo dzemuviri (mafuta emudumbu).
- Haugone kuderedza mafuta nekungotarisa dumbu rako chete. Nzira inonyanya kushanda ndeyekuderedza huremu mumuviri wako wese kuburikidza nekudya zvine mwero uye kurovedza muviri.
- Mhedzisiro yakanaka inogona kuwanikwa nekubatanidza kurovedza muviri nekurovedza muviri.
- Deredza kudya zvine shuga, mafuta, uye hupfu uye wedzera miriwo yakawanda ine fiber, michero, uye zviyo zvakakwana mukudya kwako.
- Kurara zvakanaka kwemaawa manomwe kusvika masere pazuva uye kudzora kushushikana kwakakosha pakuderedza mafuta mudumbu.
- Zvakakosha kubvunza chiremba wemhuri yako usati watanga chirongwa chekuderedza uremu, kunyanya kana uine zvimwe zvirwere (zvakaita sechirwere cheshuga kana BP).
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