Ngaba nawe uvakalelwa kukuba iimpahla obuzinxiba zixinene kancinci ngoku? Ngaba isisu sakho siye saya phambili kancinci? Le yingxaki eqhelekileyo kubantu abaninzi. Ungamangaliswa kukuba, nomntu onesisu esithe tyaba unamafutha esiswini. Kuqhelekile. Nangona kunjalo, ubungakanani bamafutha kunye nendawo akuyo kunokuba nefuthe elikhulu kwimpilo yethu. Ke ngoko, kubaluleke kakhulu ukuqaphela oku.
Kukho iintlobo ezimbini zamafutha esiswini!
Ngamafutshane, amafutha esiswini sethu anokwahlulwa abe ziintlobo ezimbini eziphambili.
1. Amafutha angaphantsi kwesikhumba: Le yingqimba yamafutha engaphantsi kwesikhumba sethu. Le yinxalenye ethambileyo evakala iqinile xa uchukumisa isisu sakho. Le yingxam eyintloko yokuba impahla ibambeke kwaye isisu sakho sibonakale sijikelezile.
2. Amafutha e-Visceral: Olu lolona hlobo sifanele silunike ingqalelo kakhulu, kwaye lolona luyingozi kakhulu . La mafutha afumaneka nzulu esiswini, ajikeleze amalungu abalulekileyo njengentliziyo, isibindi, imiphunga kunye namathumbu. Oogqirha babiza oku ngokuthi 'yi-Visceral Adipose Tissue'.
Nangona kufuneka intwana "yamafutha akwi-visceral" ukuze kukhuselwe amalungu ethu omzimba, ukonyuka kobuninzi bawo akuyonto ilungileyo konke konke. Khawucinge ukuba inokubangela umonakalo ongakanani na ukuba kufakwe nentwana yamafutha ejikeleze intliziyo.
La mafutha anzulu (amafutha angaphakathi emzimbeni) asinto nje ekwindawo enye, sisicwili esisebenzayo. Oko kuthetha ukuba avelisa izinto ezinobungozi nezinobuthi kunye neehomoni emzimbeni wethu.
Ukuba namafutha amaninzi e-visceral kwandisa kakhulu umngcipheko wokuba noxinzelelo lwegazi oluphezulu, isifo seswekile sohlobo lwesibini, isifo sentliziyo, i-dementia (ukulahlekelwa yinkumbulo), kunye neentlobo ezahlukeneyo zomhlaza, ezifana nomhlaza webele kunye nomhlaza wamathumbu amakhulu.
Ngoko ke ungawunciphisa njani la mafutha esiswini?
Eyona mpazamo inkulu abantu abaninzi abayenzayo apha kukuzilolonga isisu sabo kuphela ukuze banciphise umzimba. Khumbula, asinakukwazi ukunciphisa amafutha kwindawo enye yomzimba wethu ngendlela esifuna ngayo. Ukuze sinciphise amafutha esiswini, kufuneka sinciphise umzimba wonke.
Xa unciphisa umzimba ngolo hlobo, into yokuqala eqala ukwehla yi-"Visceral Fat" esiswini. Kukho iindlela ezine eziphambili zokwenza oku.
| Indlela | Ingcaciso elula yento omawuyenze |
|---|---|
| Ukuzilolonga | Ukuze uhlale usempilweni, udinga ubuncinane imizuzu eli-150 (imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki) yokuzilolonga okuphakathi. Kodwa ukuze unciphise umzimba, kufuneka ujonge imizuzu engama-225-420 (iiyure ezi-3.75 - 7) ngeveki. |
| Ukutya | Akukho kutya kukhethekileyo 'okumangalisayo'. Inani leekhalori ozityayo kufuneka libe ngaphantsi kwenani leekhalori ozitshisayo. Ukutya ukutya okuninzi okunefayibha eninzi (imifuno, iziqhamo, iinkozo ezipheleleyo) kuya kukunceda uzive uhluthi kwaye ulawule ukutya kwakho ngokugqithisileyo. |
| Ukulala | Kubalulekile ukulala iiyure ezisi-7-8 ubusuku ngabunye ngaphandle kokuphazanyiswa. Ukungalali kakuhle kukhokelela ekwandeni kwamafutha e-visceral. |
| Uxinzelelo | Uxinzelelo olude luyandisa i-cortisol hormone yomzimba. Oku kwandisa umnqweno wokutya okunencasa namafutha, okukhawulezisa ukuqokelelwa kwamafutha esiswini. |
Ungayikhetha njani imithambo?
Ukuzilolonga okufana ne-'Crunches' kunye ne-'Sit-ups' kuyazomeleza izihlunu zakho zesisu. Kodwa awuyi kubona 'i-six pack' de kube umaleko wamafutha phezu kwezo zihlunu unciphile. Ke ngoko, kufuneka ugxile kwimithambo etshisa iikhalori ezingaphezulu.
- I-Cardio: Nantoni na eyonyusa isantya sentliziyo yakho, njengokuhamba ngokukhawuleza, ukubaleka, ukudanisa, okanye ithenisi.
- Uqeqesho Lokuqinisa: Izinto ezifana nokuphakamisa iintsimbi kunye nokutyhala umzimba. Ezi zakha izihlunu kwaye zonyusa imetabolism yethu. Oku kuthetha ukuba izinga esitshisa ngalo iikhalori nokuba simi nje liyanda.
Ungasebenzisa "uVavanyo lokuThetha" ukulinganisa ubukhali bomthambo wakho. Ukuba unokuthetha ngokuqhelekileyo ngelixa usenza umthambo, bubukhali obuphantsi. Ukuba unokuthetha ngomzamo omncinci, bubukhali obuphakathi. Ukuba unengxaki yokuthetha, bubukhali obuphezulu. Ukuba ufuna ukunciphisa umzimba, kufuneka ube kumgangatho ophakathi nophezulu.
Okubaluleke kakhulu: Ukuba awukaze uzilolonge ngaphambili, okanye ukuba unezinye iingxaki zempilo, kubalulekile ukuthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga.
Masitshintshe indlela esitya ngayo.
Akukho kutya okanye isiselo sikhethekileyo emhlabeni esinokunyibilikisa amafutha esiswini. Ngoko ke libale ngentetho malunga neviniga ye-apple cider kunye nee-protein shakes. Xa unciphisa umzimba ngokutya okufanelekileyo, amafutha esiswini nawo aya kuncipha ngokuzenzekelayo.
- Ukutya okutyebileyo kwifayibha: Faka ukutya okutyebileyo kwifayibha enyibilikayo, njenge-oats, iimbotyi, ii-apile, iminqathe, kunye nerhasi. Oku kuyacothisa ukugaywa kokutya, kukwenze uzive uhluthi ixesha elide. Oku kunceda ekulawuleni ukutya kakhulu.
- Iinkozo ezipheleleyo: Khetha isonka esipheleleyo, irayisi yebran, kunye ne-oats endaweni yesonka esimhlophe.
- Amanzi: Nangona ukusela amanzi kunganciphisi ngqo amafutha esiswini, kunceda kakhulu kwinkqubo yokunciphisa umzimba.
- Inika amandla kunye nomswakama ofunekayo ukuze wenze umthambo.
- Amanzi abalulekile kwinkqubo yokutshisa amafutha.
- Eyona ndlela ingcono yokungabi nazikhalori endaweni yeziselo ezineswekile kunye neziselo ezineswekile.
Ezinye iindlela zonyango kunye neembono eziphosakeleyo
Kwezinye iimeko, unyango lunokufuneka xa umntu etyebe kakhulu.
- Utyando lweBariatric: Olu lutyando olwenziwayo ukuze kuncitshiswe ubunzima. Olu lukwanciphisa kakhulu inani le-"Visceral Fat".
- Amayeza okunciphisa umzimba: Amayeza asandul’ ukungeniswa anje nge-`Semaglutide (Wegovy)` kunye ne-`Tirzepatide (Zepbound)` nawo abonakalisiwe ukuba anciphisa amafutha emzimbeni kunye ne-`(Visceral Fat).` La mayeza kufuneka athathwe kuphela phantsi kweliso likagqirha .
Musa ukucinga gwenxa nge-liposuction! I-'Liposuction' lutyando lobuhle olususa amanqatha phantsi kolusu (Amafutha angaphantsi kolusu). Ayisusi 'Amafutha angaphandle' ayingozi ajikeleze amalungu omzimba. Ke ngoko, i-'Liposuction' ayinciphisi umngcipheko wezifo ezifana nesifo seswekile nesifo sentliziyo.
Uyazi njani ukuba unamafutha amaninzi esiswini?
Amafutha e-visceral awanakulinganiswa ngokuchanekileyo ngaphandle kwe-MRI scan. Kodwa kukho indlela elula. Oko kukulinganisa umjikelezo wesinqe sakho.
Sukuma, thatha iteyiphu yokulinganisa, uze uyibeke esinqeni sakho, ngaphezulu nje kwenkaba yakho. Iteyiphu mayilingane nomhlaba kwaye ingaqini eluswini lwakho.
- Kwabasetyhini: Umjikelezo wesinqe kufuneka ube ngaphantsi kwee-intshi ezingama-35 .
- Kumadoda: Umjikelezo wesinqe kufuneka ube ngaphantsi kwee-intshi ezingama-40 .
Ukuba iphezulu kunezi xabiso, luphawu oluhle lokuba usenokuba ne-`(Visceral Fat)` engaphezulu.
Yintoni 'Amafutha Atyebileyo'?
Nokuba ubhityile okanye unobunzima obuqhelekileyo, usenokuba `(Amafutha e-Visceral)` agqithisileyo. Le meko ibizwa ngokuba yi-`Amafutha abhityileyo'. Isizathu soku yimpembelelo yemfuza kunye nendlela yokuphila yokuhlala phantsi. Yiyo loo nto kubalulekile ukuba nabani na walo naliphi na inqanaba lomzimba ahlale ekhuthele.
Umyalezo Wokuya Ekhaya
- Kukho iintlobo ezimbini zamafutha esiswini. Asifanele sixhalabele kakhulu amafutha angaphantsi kolusu, kodwa amafutha anzulu ahlala ejikeleze amalungu omzimba (amafutha e-visceral).
- Awunakulahlekelwa ngamanqatha ngokujolisa isisu sakho kuphela. Eyona ndlela isebenzayo kukunciphisa umzimba wonke ngokutya okunesondlo kunye nokuzilolonga.
- Iziphumo ezilungileyo zinokufunyanwa ngokudibanisa zombini uqeqesho lwe-cardio kunye noqeqesho lwamandla.
- Nciphisa ukutya okusekwe kwiswekile, ioyile, kunye nokutya okusekwe kumgubo kwaye wongeze imifuno, iziqhamo, kunye neenkozo ezipheleleyo ezityebileyo kwisidlo sakho.
- Ukulala iiyure ezisi-7-8 ngosuku kunye nokulawula uxinzelelo kubalulekile ekunciphiseni amafutha esiswini.
- Kubaluleke kakhulu ukubonisana nogqirha wakho wosapho ngaphambi kokuba uqalise nayiphi na inkqubo yokunciphisa umzimba, ingakumbi ukuba unezinye iingxaki zempilo (ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu).
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