Unoendawo pamberi pegirazi wotarisa dumbu rako wofunga kuti, "Oh, ndinofanira kurasikirwa nemafuta emudumbu"? Vanhu vazhinji vanonetseka nezvemafuta ari mudumbu ravo. Asi waizviziva here kuti, kungofanana nemafuta emudumbu atinoona kunze, kune rudzi rwemafuta mukati memiviri yedu atisingaoni, asi ane njodzi huru ? Nhasi tichataura nezvemafuta aya "anoba" ayo munhu wese anofanira kuziva, akavanzwa mumuviri. Mukurapa, tinodana aya Mafuta eVisceral .
Zvichitaurwa zviri nyore, chii chinonzi Visceral Fat?
Mafuta emukati medumbu haasi mafuta akajairika ari pasi peganda redumbu rako chete. Mafuta aya akadzika zvakanyanya, akakomberedza nhengo dzinokosha dziri mudumbu rako. Funga nezvawo sechishongo chakakomberedza nhengo dzinokosha dzakadai semwoyo wako, chiropa, itsvo, pancreas, uye ura.
Zvakanaka kuva nemafuta mashoma nekuti anodzivirira nhengo idzi. Asi dambudziko rinotanga kana mafuta aya akawandisa.
Izvi zvinonziwo "mafuta anoshanda." Chikonzero cheizvi ndechekuti masero aya emafuta haangogari panzvimbo imwe chete. Anogadzira makemikari nemahormone anokuvadza miviri yedu uye anoawedzera muropa. Zvinhu izvi zvinowedzera njodzi yezvirwere zvemwoyo, BP, chirwere cheshuga, uye kunyange mamwe marudzi ekenza.
Zvichitaurwa zviri nyore, mafuta emukati memuviri, ayo akavanzwa mumuviri wako, ane njodzi kupfuura mafuta ari pasi peganda remudumbu aunogona kunzwa pasi peganda remudumbu mako.
Sei rudzi urwu rwemafuta ruchiungana mumiviri yedu?
Pane zvikonzero zvakawanda zveizvi. Ngatitarisei zvikuru.
- Kudya zvisina kunaka: Patinodya nguva dzose chikafu chine shuga yakawanda, hupfu, uye mafuta, muviri wedu unochengeta simba iroro semafuta emukati. Zvokudya zvinotengwa muzvitoro, zvinwiwa zvinotapira, mabhisikiti, uye makeke ndizvo zvinonyanya kukonzera izvi.
- Kusaita maekisesaizi: Vanhu vanoshanda panzvimbo imwe chete zuva rese uye vanorarama hupenyu hwekungogara pasi vane mukana wekuunganidza mafuta aya. Kana simba ratinowana kubva muchikafu risingatsvi, rinochengetwa semafuta.
- Kushushikana: Kunyange hazvo vanhu vazhinji vasingazive izvi, ndicho chikonzero chikuru chekuwedzera kwemafuta emukati memuviri. Patinenge tichishushikana, muviri wedu unoburitsa hormone inonzi `(cortisol)` . Iyi hormone inokurudzira mafuta mudumbu. Unonzwawo kuda kudya chimwe chinhu mumazuva anonetsa zvikuru, handiti? Iyi hormone inokanganisawo izvozvo.
- Majini: Vamwe vanhu vane mukana wekuunganidza mafuta mudumbu. Asi izvozvo hazvirevi kuti hatigone kuadzora. Anogona kudzorwa zvakanyanya nemararamiro akanaka.
- Kushaya hope:Kana tisingawani hope dzakakwana, mashandiro emahormone emuviri wedu anokanganiswa. Izvi zvinogona kukonzera kuwedzera kwekuda kudya uye kuunganidzwa kwemafuta emukati memuviri.
Ndezvipi zvirwere zvinoitika kana mafuta emuviri akawedzera?
Kuwedzera uku kwemafuta kwakafanana nekuchengetedza bhomba mumiviri yedu, nekuti kunogadzirira nzira yezvirwere zvakawanda zvakakomba.
- Chirwere cheshuga cherudzi rwechipiri: Nekuda kwemakemikari anogadzirwa nemafuta emukati memuviri, insulin hormone yemuviri haigone kushanda nemazvo (Insulin Resistance). Izvi zvinotangira chirwere cheshuga.
- Chirwere chemwoyo nestroke: Mafuta aya anowedzera kuunganidzwa kwemafuta mutsinga dzeropa (atherosclerosis). Anowedzerawo BP. Izvi zvinowedzera njodzi yechirwere chemwoyo nestroke.
- Cholesterol Yakakwira: Mafuta aya anobatsirawo mukuwedzera huwandu hwecholesterol yakaipa.
- Chirwere cheChiropa Chine Mafuta: Mafuta anoungana akakomberedza chiropa, izvo zvinogona kukanganisa mashandiro echiropa.
- Mamwe marudzi egomarara: Ongororo yakawana kuti inowedzerawo njodzi yekubatwa negomarara remudumbu, rakadai segomarara remudumbu negomarara rezamu.
Pamusoro pezvo, zvirwere zvine chekuita nemahormone zvakaita seCushing's syndrome uye hypothyroidism zvinogonawo kukonzera shanduko muhuwandu hwemafuta ari mudumbu. Zvirwere izvi hazviwanzoitiki, asi zvinogona kunge zvakakomba.
Ndingaziva sei kana ndine mafuta eVisceral akawandisa?
Izvi zvinogona kuyerwa zvakafanana neMRI scan. Asi izvozvo hazvishande. Saka kune nzira shoma dzatinogona kuwana pfungwa isina kujeka yeizvi kumba. Kana muine kusava nechokwadi nezveizvi, zvakanaka kuedza nzira idzi uye kutaura nachiremba wenyu.
| Nzira yekuyera | Nzira yekuzviita sei? | Nhanho yengozi inoratidza |
|---|---|---|
| Kuyera Chiuno | Tora tepi yekuyera woyera chikamu chidiki chechiuno chako, pamusoro pechipfuva chako, pamusoro pebhonzo rechiuno chako. Usabata mweya wako, ingozorora. | Kune vakadzi: 35 inches kana kupfuura. Kune varume: 40 inches kana kupfuura. |
| Chiyero chechiuno nechiuno | Yera denderedzwa rechiuno chako. Wobva wayera kutenderedza chikamu chakafara chechiuno chako. Zvino kamura chiyero chechiuno chako nekuyera kwechiuno chako. (Chiuno ÷ Hip) | Kuvakadzi: kana inopfuura 0.85. Kuvarume: kana inopfuura 0.90. |
| BMI (Muviri Wemuviri) | Ichi chiyero chekuti huremu hwako hunoenderana nehukuru hwako here kana kuti kwete. Unogona kutarisa izvi zviri nyore nekushandisa karukureta yeBMI yepamhepo. | Kana BMI yako iri 30 kana kupfuura, mafuta ako emuviri anogona kunge akakwira. |
Zvinogona kuoma kutora zviyero izvi uye kunzwisisa zvazvinoreva iwe pachako, saka kana uine chero chinokunetsa nezvazvo, iva nechokwadi chekutaura nachiremba wako.
Zvakanaka, saka unorasikirwa sei nemafuta aya ane njodzi?
Heino nhau dzakanakisa! Mafuta emukati memuviri rudzi rwemafuta anogona kurasika nekukurumidza kupfuura mafuta ari pasi peganda. Chinongodiwa kuzvipira kwako uye mararamiro akakodzera. Hapana mushonga chaiwo weizvi. Chinhu chimwe chete chaunofanira kuita kuita zvinhu zvishoma zviri nyore.
| Zvekuita | Zvichitaurwa zviri nyore... |
|---|---|
| Kurovedza Muviri (Ramba Uchishingaira) | Ita mamwe maekisesaizi anokuita kuti udikitire, mazuva mashanu pasvondo, kwemaminitsi makumi matatu pazuva. Kufamba nekukurumidza, kumhanya, kuchovha bhasikoro, uye kushambira zvakanaka. Kurovedza muviri nenzira yakanaka yekupisa mafuta. Unogona zvakare kuwana mhedzisiro nekukurumidza nenzira dzakadai se "high-intensity interval training (HIIT)``. |
| Gadzirisa Zvaunodya | Zadza hafu yendiro yako nemiriwo nemichero. Deredza mafuta, shuga, hupfu, uye zvekudya zvakagadzirwa zvakanyanya sezvinobvira. Idya zvekudya zvakawanda zvine fiber (mupunga webrown, oats, nyemba). Tarisawo maitiro ekudya ane hutano akadai sekudya kweMediterranean. |
| Wana Rara Rakakwana | Edza kuwana maawa manomwe kusvika masere ekurara zvakanaka, pasina kukanganiswa pazuva. Izvi zvichabatsira kudzora mahormone ekushushikana uye kuderedza kuunganidzwa kwemafuta. |
| Deredza Kushushikana | Zorodza pfungwa dzako nekuita zvinhu zvakaita sekufungisisa, yoga, kuteerera mimhanzi, kana kuita chimwe chinhu chaunofarira. Izvi zvinogona kubatsira kudzora huwandu hwe cortisol mumuviri. |
| Deredza Doro | Doro rine macalorie asina chinhu asina zvinovaka muviri. Aya anogona kuchengetwa zvakananga semafuta emudumbu. Doro rinokuvadzawo chiropa. |
Kana ukaita zvinhu izvi kwemwedzi miviri kusvika mitatu chaiyo, uchaona musiyano mumuviri wako. Hausi kuzongodzikira chete kukura kwedumbu rako, asi uchanzwawo uine hutano hwakanaka uye wakareruka.
Mharidzo Yekuenda Nayo Kumba
- Mafuta emudumbu imhando yemafuta ane njodzi anoungana mudumbu mako, akakomberedza nhengo dzinokosha dzakadai semoyo wako nechiropa.
- Ichi ndicho chikonzero chikuru chezvirwere zvakawanda zvakaita sechirwere cheshuga, chirwere chemwoyo, uye cholesterol yakakwira.
- Unogona kuwana pfungwa isina musoro yeizvi nekuyera denderedzwa rechiuno chako. Kana chiuno chako chiri kupfuura masendimita makumi matatu nemashanu kumukadzi uye masendimita makumi mana kumurume, uri panjodzi.
- Chinhu chakanakisa ndechekuti, kurasikirwa nemafuta aya kuri nyore kupfuura zvaunofunga. Chinongodiwa chete kudya kwakakodzera uye kurovedza muviri kwakakwana .
- Kana muine mibvunzo kana kusava nechokwadi nezvenyaya iyi, musaita sarudzo muri mega, asi taurai nachiremba wemhuri yenyu (chiremba). Iye achakupai mazano akakodzera.
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