Tose tinonetseka nezvemafuta emudumbu. Kunyanya mafuta ari mudumbu redu atinogona kubata nekubata. Asi waizviziva here kuti kune rudzi rwemafuta ane njodzi zvikuru mudumbu redu rwatisingakwanise kuona nemaziso edu? Aya ndiwo mafuta emukati atichataura nezvawo nhasi, kana kuti `(Mafuta eVisceral)`. Zvakafanana nemuvengi akanyarara. Saka, ngatinzwisise izvi chaizvo.
Chii chinonzi Visceral Fat?
Zvichitaurwa zviri nyore, mafuta emukati memuviri imhando yemafuta anoungana mudumbu medu, akakomberedza nhengo dzedu dzemukati. Mafuta aya anoungana akakomberedza nhengo dzinokosha dzakadai sechiropa, ura, nedumbu.
Iyi haisi mafuta chete. Ndosaka dzimwe nguva ichinzi "mafuta anoshanda" nekuti inogadzira mahormone nemamwe makemikari anogona kukanganisa mashandiro emiviri yedu.
Chinhu chakakosha ndechekuti zvakajairika kuva nemafuta emukati memuviri. Izvi zvinopa dziviriro kunhengo dzedu dzemuviri. Asi dambudziko rinotanga kana mafuta aya akawandisa.
Zvino ungave uchishamisika kuti musiyano uripi pakati pemafuta aya nemafuta emudumbu atinobata nemaoko edu. Ngatinzwisise izvozvo zvakajeka.
| Rudzi rwemafuta | Tsananguro |
|---|---|
| Mafuta eVisceral | Izvi zviri mukati memhasuru dzemudumbu, zvakatenderedza nhengo dzedu dzemukati. Hatigoni kuzvibata kubva kunze. Rudzi urwu runoumba anenge 10% yemafuta ese emuviri wedu. |
| Mafuta ari pasi peganda | Izvi zviri pasi peganda redu. Aya ndiwo mafuta atinogona kunzwa munzvimbo dzakadai semudumbu, muchiuno, uye muzvidya. Rudzi urwu runoumba anenge 90% yemafuta ese emuviri. |
Sei kuva nemafuta akawanda emuviri (visceral fat) kune ngozi?
Kuva nemafuta akawandisa emhando ipi zvayo hakuna kunaka pahutano hwako. Zvisinei, kuva nemafuta akawanda emukati memuviri kupfuura mafuta ari pasi peganda kunogona kukonzera zvirwere zvakawanda zvakakomba.
Vaongorori vanotenda kuti masero aya emafuta emukati memuviri anogadzira mapuroteni akawanda anokonzera kuzvimba munyama nenhengo dzemuviri wedu. Anogonawo kukonzera kuti mitsipa yeropa itete, ndosaka mamiriro akadai seBP yakakwira achiitika.
Heano mamwe ematambudziko makuru angamuka:
- Chirwere cheMwoyo: Ongororo dzakawana kuti vanhu vane mafuta akawanda mudumbu vane mukana wekuwana chirwere chemwoyo wakapetwa kaviri.
- Chirwere cheshuga cherudzi rwechipiri: Mafuta aya anogona kukonzera kusawirirana kwe insulin mumuviri, izvo zvine chekuita zvakananga nechirwere cheshuga.
- Kukwira kweropa: Kukwira kweropa kunogona kuwedzera nekuda kwemigumisiro patsinga dzeropa.
- Cholesterol Yakakwira: Mafuta aya anokonzera huwandu hwecholesterol yakaipa, kana kuti LDL cholesterol, muropa kuti iwedzere.
- Kurohwa: Vanhu vane mafuta akawanda mudumbu vane njodzi huru yekurohwa. Izvi zvinogonawo kukanganisa njodzi yekurohwa vachiri vadiki.
- Mamwe Makenza: Mafuta aya akaonekwa kuti ane chekuita nemhando dzakasiyana dzekenza, dzakadai sekenza yemuura.
- Chirwere cheAlzheimer: Tsvagiridzo inoratidza kuti vanhu vane mafuta akawanda mudumbu, kunyanya mafuta ari mudumbu, vane mukana wekuwana chirwere chedementia neAlzheimer's zvakapetwa katatu. (Mirai, ndashandisa izwi rechiBengali rekuti "ডেমেন্শিয়া". Ndinofanira kugadzirisa izvi. Dementia muchiSinhala ndi "মাতি ভিরাম্না". Ngatishandisei izvozvo.)
- Kugadziriswa: Ongororo inoratidza kuti vanhu vane mafuta akawandisa mudumbu, kunyanya mafuta ari mudumbu, vane mukana wakapetwa katatu wekuva nechirwere chepfungwa (dementia ) uye chirwere cheAlzheimer.
Unoziva sei kuti une mafuta akawanda sei aya?
Nzira chete yekuona kuti une mafuta akawanda sei mumuviri wako ndeyekuongororwa kunodhura senge "CT scan" kana "MRI." Asi chiremba haadi kuraira bvunzo yakaita seiyi yekungoyera mafuta chete.
Asi musazvidya mwoyo. Kune nzira shoma dziri nyore dzaungawana nadzo pfungwa dzisina kujeka dzeizvi kumba.
Zvakakosha: Nzira idzi ingori gwara risinganyatsojeka. Kana uchifunga kuti hutano hwako huri panjodzi, zvakanaka kutaura nachiremba wako . Zvakakosha kutarisa hutano hwako pane chimiro chemuviri wako chete.
Heano dzimwe nzira dziri nyore:
1. Yera denderedzwa rechiuno chako: Tora tepi yekuyera woyera wakatenderedza chiuno chako, wakatenderedza dumbu rako, uchichengetedza dumbu rako rakasununguka.
- Vakadzi: 35 inches kana kupfuura, unogona kunge uine mafuta akawanda emukati memuviri.
- Varume: 40 inches kana kupfuura, vanogona kunge vari panjodzi.
- Kune avo vanobva kuAsia: Maitiro aya anosiyana. Vakadzi vanoonekwa se31.5 inches uye varume vanoonekwa se35.5 inches.
2. Body Mass Index (BMI): Iyi inzira yekuona kana uine huremu hwakanaka zvichienderana nehurefu hwako. BMI ye30 kana kupfuura inoonekwa seyakafuta uye inogona kuratidza mafuta akawanda emukati memuviri. (Kune vanhu vekuAsia, BMI ye23 kana kupfuura ine njodziwo.) Asi yeuka, BMI haisiyanisi pakati petsandanyama nemafuta.
3. Chimiro Chemuviri: Tarisa mugirazi. Unochengetera kupi mafuta akawanda emuviri? Kana muviri wako wakakora uye makumbo ako akatetepa (chimiro cheapuro), zvinoreva kuti unogona kunge uine mafuta akawanda emukati memuviri. Chimiro ichi chinowanzoonekwa muvarume. Muvakadzi, unogona kuona mafuta akawanda muhudyu nemuzvidya (chimiro chepizi).
Ungaderedza sei mafuta aya ane njodzi?
Mashoko akanaka ndeekuti hapana nzira yemashiripiti yekuderedza mafuta emuviri. Inogona kuderedzwa netsika dzakafanana dzatinotevedzera kuti tirambe tiine hutano uye tideredze huremu. Kutaura zvazviri, patinotanga kurovedza muviri, mafuta emuviri ndiwo anotanga kutsva. Anopisa nekukurumidza kupfuura mafuta ari pasi peganda.
Heano zvimwe zvinhu zvaunogona kuita:
- Ramba Uchifamba-famba: Ita chimwe chinhu nekukurumidza sekufamba netsoka, kuchovha bhasikoro, kana kushandisa masitepisi kwemaminitsi makumi matatu pazuva. Uyewo, ita maekisesaizi ekusimbisa tsandanyama akadai sekusimudza masimbi, kusundidzira muviri, uye kugara pasi.
- Idya Zvine Hungwaru: Idya zvekudya zvakawanda zvakapfuma mucalcium nevhitamini D (spinachi, kale, mukaka, yogati, chizi, hove diki). Deredza zvinwiwa zvine shuga, masiwiti, uye zvekudya zvakagadzirwa zvine `(Trans fat)` zvakanyanya sezvinobvira. Dzivisa zvekudya zvine zvinhu zvakaita se "mafuta asina hydrogenated" kana "high-fructose corn syrup".
- Kutsanya Nguva Nenguva: Dzimwe ongororo dzinoratidza kuti kudya panguva dzakati wandei dzezuva (semuenzaniso, 9am kusvika 5pm) kunogona kubatsira kuderedza mafuta aya emuviri. Unogona kutaura nachiremba wako nezveizvi wowana mazano.
- Kurara Zvakanaka: Kusawana zvakakwana, kurara zvakanaka kunokonzerawo kuwedzera kwemafuta emukati memuviri.
- Kurwisa Kushushikana: Kana kushushikana kwawedzera, muviri wedu unoburitsa hormone inonzi "Cortisol." Izvi zvinogonawo kuwedzera mafuta. Deredza kushushikana nekuita zvinhu zvakaita seyoga, kufungisisa, uye kubuda panze kuti ufambe.
- Dzivisa Doro: Kunwa doro zvakanyanya ndicho chikonzero chikuru chekuwedzera mafuta emuviri.
Ndinofanira kutaura nachiremba rini nezveizvi?
Kana uchinetseka nezvehukuru hwechiuno chako, kana kuti uchifunga kuti mafuta aya emukati memuviri wako ane njodzi kuhutano hwako, usazeza kuona chiremba wako.
Iye anogona kuongorora zvinhu zvakaita seBP yako, shuga yeropa, uye huwandu hwecholesterol mumuviri wako uye kukupa mazano chaiwo ekuchinja zvekudya uye mararamiro ako zvakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Mafuta emudumbu ndiwo mafuta ane njodzi zvikuru asingaonekwe nekunze, asi anochengetwa akakomberedza nhengo dzemuviri.
- Kuwedzera uku kunowedzera njodzi yezvirwere zvakawanda zvakakomba zvakaita sechirwere chemwoyo, chirwere cheshuga, BP, uye kenza.
- Kunyange zvazvo kuyera denderedzwa rechiuno chako kuchigona kukupa pfungwa isina kujeka yeizvi, zvakakosha kutarisa hutano hwese pane chimiro chemuviri chete.
- Nzira yakanakisisa yekuderedza mafuta aya ndeyekurarama hupenyu hune hutano: kudya zvine mwero, kurovedza muviri zuva nezuva, kurara zvakakwana, uye kudzora kushushikana.
- Kana muine kusava nechokwadi nezveutano hwenyu, garai muchibvunza chiremba wenyu.
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