Oko kufuneka ukwazi malunga namafutha angaphantsi kwesikhumba!

Ngaba wakha wacinezela ulusu oluncinci engalweni okanye esiswini sakho? Into evakala ngathi ingaphantsi kolusu lwakho ibizwa ngokuba yi -subcutaneous fat , okanye eyaziwa ngokwezonyango ngokuba yi-"Subcutaneous fat". Le yinto wonke umntu anayo emizimbeni yakhe kwaye sonke siyayidinga ngandlela ithile. Kodwa, kwenzeka ntoni ukuba sinayo kakhulu? Ichaphazela njani impilo yethu? Makhe sithethe ngale nto ngokweenkcukacha namhlanje.

Yintoni le mafutha angaphantsi kolusu abizwa ngokuba yi-`Subcutaneous fat``?

Ngamafutshane, olu luqweqwe lwamafutha olungaphantsi kolusu lwakho. Ubusazi na ukuba ulusu lwethu lwenziwe ngamaqweqwe amathathu?

1. I-Epidermis: Le yingqimba engaphandle yolusu esiyibona ngaphandle.

2. I-Dermis: Umaleko ophakathi ongaphantsi kwe-epidermis. Kulapho izinto ezifana nee-hair follicles kunye ne-sweat glands zifumaneka khona.

3. Amafutha angaphantsi kwesikhumba: Le yilaphu elingaphantsi kwesikhumba. Le yinto esithetha ngayo namhlanje njenge-'amafutha angaphantsi kwesikhumba'.

Ngoku makhe sibone ukuba le 'mafutha angaphantsi kwesikhumba' anceda njani emizimbeni yethu:

• Ukhuseleko: Olu maleko lwamafutha lunceda ekunciphiseni umonakalo kwimisipha namathambo akho ukuba uyawa okanye ubetha into ethile. Lusebenza njengomatrasi omncinci ukukukhusela.
• Ukulungelelanisa: Kubonelela ngendlela ekhuselekileyo yemithambo yegazi kunye nemithambo-luvo ukusuka kulusu lwakho ukuya kwimisipha yakho.
• Ulawulo lobushushu: Oku kunceda ekulawuleni ubushushu bomzimba. Oko kukuthi, ukuba indawo ibanda, umzimba awupholi ngokukhawuleza, kwaye ukuba kushushu, umzimba awufudumali ngokukhawuleza.
• Ukuqina: Olu maleko wamafutha lukwanceda ukudibanisa umaleko ophakathi wolusu lwakho (i-dermis) kwimisipha namathambo akho ngokusebenzisa izicubu ezikhethekileyo ezidityanisiweyo.

Yintoni umahluko phakathi kwamafutha angaphantsi komzimba kunye namafutha e-visceral?

Nangona zombini ziindidi zamafutha, kukho umahluko omkhulu phakathi kwazo.

• Amafutha angaphantsi kwesikhumba: La ngamafutha esithethe ngawo ngaphambili, afumaneka phantsi kwesikhumba kwaye anokuchukunyiswa aze acinezelwe. Afumaneka rhoqo ezinqeni, ezinqeni, emathangeni, nangasesiswini.
• Amafutha akwi-visceral: Oku kuyingozi kancinci. Oku kufumaneka ngaphakathi kwesisu sethu, oko kukuthi, umaleko wamafutha obekwe kwiindawo ezibalulekileyo ngaphakathi kwesisu (umzekelo, isisu, isibindi, amathumbu). Asinakukubona oku ngaphandle kwaye asinakuwuchukumisa. Kodwa ngala 'mafutha akwi-visceral' aneziphumo ezibi kakhulu kwimpilo.

Eyona nto ibalulekileyo kukuba ukuba umntu unamafutha amaninzi angaphantsi komzimba, kusenokwenzeka ukuba amafutha e-visceral nawo ayanda.

Kutheni amafutha angaphantsi kwesikhumba eqokelelana phantsi kolusu?

Wonke umntu unesixa esithile 'samafutha angaphantsi kwesikhumba' emzimbeni wakhe. Oku kumiselwa ziijini zethu. Oku kuthetha ukuba abanye abantu banokuzalwa benotyekelo oluphezulu kancinci lokuqokelela amafutha.

Nangona kunjalo, izinto eziphambili ezichaphazela ukunyuka kwamafutha ngokuhamba kwexesha ziindlela esiphila ngayo kunye nezinto ezisingqongileyo.

• Ukutya okungenampilo: Ukuba utya rhoqo ukutya okuneoyile eninzi, iswekile, umgubo, ukutya okukhawulezayo, kunye neziselo ezimnandi, umzimba uya kufumana iikhalori ezingaphezulu kunezo uzifunayo, kwaye iikhalori ezongezelelweyo ziya kugcinwa njengamafutha.
• Ukungazilolongi: Ukuba uphila ubomi bokungasebenzi, uhleli kwindawo enye imini yonke ungenzi naluphi na uhlobo lomthambo, uya kuqokelelana amafutha kuba inani leekhalori ozitshisayo liza kuba liphantsi.
• Ukungabikho kwemisipha: Ukuba unemisipha embalwa, imetabolism yakho inokucotha, nto leyo enokubangela ukuba amafutha aqokeleleke.
• Isifo seswekile okanye ukuxhathisa i-insulin: Abantu abanezi meko banokuba namanqanaba aphezulu amafutha angaphantsi komzimba.

Zithini iingozi zempilo zokuba namafutha amaninzi angaphantsi komzimba?

Njengoko besitshilo ngaphambili, inani elithile 'lamafutha angaphantsi kwesikhumba' lilungile emizimbeni yethu. Linika ukhuseleko namandla. Nangona kunjalo, ukuba linyuka kakhulu, linokuba yingozi kwimpilo yethu. Khumbula, ukwanda 'kwamafutha angaphantsi kwesikhumba' kudla ngokuba luphawu lokuba 'amafutha angaphantsi kwesikhumba' ayingozi nawo ayanda emzimbeni.

Nazi ezinye zeengxaki zempilo ezinzulu ezinokuvela xa inani `lamafutha e-visceral` lisanda:

• Umhlaza othile: Amafutha amaninzi andisa umngcipheko wokufumana iintlobo ezithile zomhlaza.
• Izifo zesibindi esinamafutha: Oku kwenzeka xa amafutha eqokelelana esibindini. Kufana nokuba isibindi sethu siba 'namafutha'.
• Izifo zenyongo: Iimeko ezifana namatye enyongo kunye ne-cholecystitis.
• Isifo sentliziyo: Izifo ezahlukeneyo ezichaphazela ukusebenza kwentliziyo.
• Uxinzelelo lwegazi: Uxinzelelo oluvela xa igazi lihamba ngemithambo yegazi luphezulu kunoluqhelekileyo.
• Isifo sezintso: Ukonakala kwezintso kunye nokusebenza kakubi kwazo.
• I-Osteoarthritis: Imeko ebonakaliswa ziintlungu, ukudumba, kunye nokunyakaza okuncinci kwamalungu.
• Ukuphefumula ngexesha lokulala: Ukungaphefumli kakuhle okanye ukuyeka ukuphefumla ngexesha lokulala.
• Istroke: Ukuphazamiseka ngequbuliso kokunikezelwa kwegazi engqondweni okubangelwa kukuvaleka okanye ukuqhekeka komthambo wegazi ohambisa igazi engqondweni.
• Isifo seswekile sohlobo lwesibini: Imeko ebangelwa kukunyuka kwamanqanaba eswekile egazini.

Uyayazi njani ipesenti eqhelekileyo ye-'Subcutaneous Fat'?

Uninzi lwabantu lune-90% yamafutha abo onke emzimbeni njenge-'subcutaneous fat'. I-10% eseleyo yi-'visceral fat'. Kukho iindlela ezahlukeneyo onokubona ngazo ipesenti yamafutha omzimba wakho ekhaya:

• Isalathisi soBunzima boMzimba (BMI): Oku kulinganisa ukuba ubunzima bakho bufanelekile na ngokwebude bakho.
• Ukuba i-BMI yakho iphakathi kwama-25 nama-29.9, ungatsho ukuba utyebile kancinci.
• Ukuba i-BMI yakho ingaphezulu kwama-30, usenokuba utyebile kakhulu.

Ungafunda okungakumbi ngale nto kugqirha.

• Ukujikeleza kwesinqe: Thatha iteyiphu yokulinganisa uze uyibeke esinqeni sakho, ngaphezulu nje kwethambo lesinqe sakho (ngesiqhelo kwithambo lesinqe).
• Kwabasetyhini, umjikelezo wesinqe ongama-intshi angama-35 nangaphezulu ubeka impilo yabo esichengeni.
• Kumadoda, eli xabiso liyi-intshi ezingama-40 nangaphezulu, nto leyo eyingozi.
• Umlinganiselo wokuphakama kwesinqe: Yahlula umjikelezo wesinqe sakho (ngeesentimitha) ngobude bakho (ngeesentimitha). Umlinganiselo ophilileyo awudluli kwi-0.5.

Ngamafutshane, oku kuthetha ukuba umjikelezo wesinqe sakho kufuneka ube ngaphantsi kwesiqingatha sobude bakho .

Nangona ezi ndlela zokulinganisa zinokukunika ingcamango ecacileyo, kungcono ukufuna ingcebiso kagqirha ukuze ufumane uvavanyo oluchanekileyo.

Ungayinciphisa njani le 'Subcutaneous Fat'?

Eyona nto ibalulekileyo kukugcina indlela yokuphila esempilweni . Ngokulandela ukutya okutshisa amafutha kunye nesicwangciso sokuzilolonga, unokunciphisa amanqanaba akho amafutha angaphantsi komzimba. Ukongeza, ukulala ngokwaneleyo kunye nokulawula uxinzelelo nako kubaluleke kakhulu ekulahlekeni kwamafutha.

• Ukutya:
• Zama ukutya iikhalori ezimbalwa kunezo uzitshisayo ngosuku.
• Faka iiproteni ezingenamafutha amaninzi (intlanzi, inkukhu, amaqanda amhlophe), iinkozo ezipheleleyo (irayisi emdaka, i-buckwheat, i-oats), iimveliso zobisi ezinamafutha aphantsi, iziqhamo kunye nemifuno ekutyeni kwakho. Iiproteni ziya kukunceda uzive uhluthi ixesha elide.
• Nciphisa ukutya kwakho iicarbohydrate (ezifana nesonka, irayisi, iinoodles), iswekile, ityuwa, kunye nenyama ebomvu (inyama yenkomo, inyama yehagu).
• Umthambo:
• Umzimba wakho ugcina amandla kumafutha angaphantsi komzimba. Ngoko ke kufuneka utshise loo mandla. Oko kuthetha ukuba kufuneka utshise iikhalori.
• Imithambo enokutshisa iikhalori yile:
• Umsebenzi we-aerobic: Izinto ezifana nokuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, kunye nokudada.
• Uqeqesho lokuqinisa: Izinto ezifana nokuphakamisa iintsimbi.
• Ukuzilolonga kweCardio `(Cardio)`
• Uqeqesho lweXesha eliPhakamileyo (HIIT): Oku kuquka ukuzilolonga ngamandla amakhulu okwethutyana elifutshane, ukuthatha ikhefu elifutshane, kunye nokuzilolonga ngamandla aphezulu kwakhona.

Kungcono ukuzilolonga ude ubile ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki.

• Lala kamnandi ebusuku:
• Xa ungalali ngokwaneleyo, iihomoni zakho zendlala ziyasebenza, nto leyo ekwenza ufune ukutya okune-carbohydrates ezininzi kunye neekhalori.
• Musa ukujonga iiscreen ezifana neeselfowuni kunye neetablet ngaphambi kokuba ulale. Kwakhona, musa ukutya ukutya okunzima xa sele usondele ixesha lokulala.
• Nciphisa uxinezeleko:
• Xa uxinzelelo lusanda, imizimba yethu ivelisa ihomoni ebizwa ngokuba yi-"Cortisol." Ukuba sine-"cortisol" eninzi kakhulu, amandla ethu okunciphisa umzimba anokuncipha. Kuba ixelela umzimba ukuba ugcine amafutha angaphezulu.
• Izinto ezinje ngokucamngca, i-yoga, ukumamela umculo, kunye nokwenza into oyithandayo kunokunceda ekunciphiseni uxinzelelo.

Ndifanele ndimbone nini ugqirha?

Kubalulekile ukubona ugqirha rhoqo ukuze uhlale unolwazi malunga nempilo yakho. Ugqirha wakho unokujonga izinto ezifana nepesenti yamafutha omzimba wakho kunye namanqanaba amafutha angaphantsi komzimba.

Ukuba imilinganiselo yasekhaya lakho (umz. i-BMI, ukujikeleza kwesinqe) ibonisa ukuba amanqanaba amafutha emzimbeni wakho aphezulu kunalawo acetyiswayo, qiniseka ukuba ubona ugqirha. Ugqirha wakho unokuxoxa ngemingcipheko yempilo yakho aze akucebise ngesicwangciso sokutya kunye nokuzilolonga esifanelekileyo kuwe.

Umyalezo Wokuya Ekhaya

Ngoko ke, 'amafutha angaphantsi kwesikhumba' lulwandlalelo lwamafutha olungaphantsi kolusu lwethu. Nangona imizimba yethu iwafuna ngandlela ithile, ukuba ayanda kakhulu, kunokuba luphawu lokuba sifumene uhlobo oluyingozi lwamafutha olubizwa ngokuba 'ngamafutha angaphakathi' emizimbeni yethu. La mafutha ongezelelweyo anokubangela iingxaki ezahlukeneyo zempilo.

Kodwa ungakhathazeki! Ngokulandela ukutya okunempilo nokuzilolonga rhoqo, ungazitshisa ezi khalori zingaphezulu kwaye unciphise inani lamafutha angaphantsi komzimba agcinwe emzimbeni wakho. Ukuba ucinga ukuba unamafutha omzimba amaninzi kakhulu, qiniseka ukuba ubona ugqirha ukuze akunike ingcebiso. Uya kukunceda ngeyona ndlela ingcono.

Amafutha , amafutha angaphantsi kolusu, amafutha angaphantsi komzimba, amafutha angaphakathi emzimbeni, ukwehla kobunzima, indlela yokuphila enempilo, i-BMI, umthambo, ukutya okunesondlo