Ngaba nawe uya phambi kwesipili ujonge isisu sakho uze ucinge, "Owu, kufuneka ndilahle amanye amafutha esiswini"? Abantu abaninzi baxhalabele amafutha esiswini sabo. Kodwa ubusazi na ukuba, njengamafutha esiswini esiwabonayo ngaphandle, kukho uhlobo lwamafutha emizimbeni yethu esingenakulubona, kodwa luyingozi kakhulu ? Namhlanje siza kuthetha ngala mafutha "abiwayo" ekufuneka wonke umntu awaqaphele, afihliweyo emzimbeni. Kwizonyango, siwabiza ngokuba yi- Visceral Fat .
Ngamafutshane, yintoni iVisceral Fat?
Amafutha angaphakathi kwesisu asingomaleko nje oqhelekileyo wamafutha phantsi kwesikhumba sesisu sakho. Ngamafutha ahlala nzulu kakhulu, ajikeleze amalungu abalulekileyo ngaphakathi kwesisu sakho. Cinga ngawo njengomqamelo ojikeleze amalungu abalulekileyo njengentliziyo yakho, isibindi, izintso, ipancreas kunye namathumbu.
Kulungile ukuba namafutha amancinci kuba anika ukhuseleko kunye nokuthomalalisa la malungu omzimba. Kodwa ingxaki iqala xa la maleko wamafutha eba maninzi kakhulu.
Oku kukwabizwa ngokuba "ngamafutha asebenzayo." Isizathu soku kukuba la ma-fat cells awahlali nje kwindawo enye. Avelisa iikhemikhali kunye neehomoni eziyingozi emzimbeni wethu kwaye zongeze egazini. Ezi zinto zonyusa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo seswekile, kwanezinye iintlobo zomhlaza.
Ngamafutshane, amafutha e-visceral, afihliweyo emzimbeni wakho, ayingozi ngakumbi kunamafutha angaphantsi kwesikhumba onokuwava phantsi kwesikhumba sesisu sakho.
Kutheni olu hlobo lwamafutha luqokelelana emizimbeni yethu?
Kukho izizathu ezahlukeneyo zoku. Makhe sijonge ezona ziphambili.
- Ukutya okungekho sempilweni: Xa sisitya rhoqo ukutya okuneswekile eninzi, umgubo, kunye namafutha, umzimba wethu ugcina loo mandla ongezelelweyo njengamafutha angaphakathi. Ukutya okuthengwa evenkileni, iziselo ezineswekile, iibhisikithi kunye neekeyiki zezona zinto zibangela oku.
- Ukungazilolongi: Abantu abasebenza kwindawo enye imini yonke baze baphile ubomi bokungahlali phantsi banamathuba amaninzi okuqokelela la mafutha. Xa amandla esiwafumana ekutyeni engatshi, agcinwa njengamafutha.
- Uxinzelelo: Nangona abantu abaninzi bengayazi le nto, yeyona nto ibangela ukwanda kwamafutha e-visceral. Xa sixinezelekile, imizimba yethu ivelisa i-hormone ebizwa ngokuba yi -`(cortisol)` . Le hormone ivuselela ukubekwa kwamafutha esiswini. Uvakalelwa kukuba ufuna ukutya into ethile ngeentsuku ezixinezelekileyo kakhulu, akunjalo? Le hormone ikwachaphazela loo nto.
- I-genetics: Abanye abantu bathambekele kwi-genetics ekuqokeleleni amafutha esiswini. Kodwa oko akuthethi ukuba asinakukwazi ukuwalawula. Angalawulwa kakhulu ngendlela yokuphila elungileyo.
- Ukungalali ngokwaneleyo:Xa singalali ngokwaneleyo, ukusebenza kwamahomoni emzimbeni wethu kuyaphazamiseka. Oku kunokunyusa ukutya kwaye kubangele ukuqokelelwa kwamafutha e-visceral.
Zeziphi izifo ezenzekayo xa amafutha e-visceral esanda?
Oku kwanda kwamafutha kufana nokugcina ibhombu emizimbeni yethu, kuba kuvula indlela yezifo ezininzi ezinzulu.
- Uhlobo lwesibini lwesifo seswekile: Ngenxa yeekhemikhali eziveliswa ngamafutha angaphakathi emzimbeni, i-insulin hormone yomzimba ayikwazi ukusebenza kakuhle (Insulin Resistance). Oku kusisandulela sesifo seswekile.
- Isifo sentliziyo kunye nestroke: La mafutha andisa ukuqokelelana kwamafutha kwimithambo yegazi (i-atherosclerosis). Akwanyusa uxinzelelo lwegazi. Oku kwandisa umngcipheko wesifo sentliziyo kunye nestroke.
- I-Cholesterol Ephezulu: La mafutha akwanceda ekwandiseni izinga le-cholesterol embi.
- Isifo Sesibindi Esinamafutha: Amafutha aqokelelana ejikeleze isibindi, nto leyo enokubangela ukuba isibindi singasebenzi kakuhle.
- Ezinye iintlobo zomhlaza: Uphando lufumanise ukuba lukwanyusa umngcipheko weentlobo ezithile zomhlaza, njengomhlaza wamathumbu amakhulu kunye nomhlaza wamabele.
Ukongeza, iimeko ezinxulumene namahomoni ezifana ne-Cushing's syndrome kunye ne-hypothyroidism nazo zinokubangela utshintsho kumanqanaba amafutha e-visceral. Ezi meko aziqhelekanga, kodwa zinokuba yingozi.
Ndingayazi njani ukuba ndinamafutha amaninzi kakhulu kwi-visceral fat?
Oku kunokulinganiswa kanye njenge-MRI scan. Kodwa oko akusebenzi. Ngoko ke kukho iindlela ezimbalwa ezilula esinokuziqonda ngazo ekhaya. Ukuba unamathandabuzo malunga noku, kungcono uzame ezi ndlela uze uthethe nogqirha wakho.
| Indlela yokulinganisa | Ungayenza njani loo nto? | Inqanaba lomngcipheko libonisa |
|---|---|---|
| Umlinganiselo wesinqe | Thatha iteyiphu yokulinganisa uze ulinganise inxalenye encinci yesinqe sakho, ngaphezulu nje kwesifuba sakho, ngaphezu kwethambo lesinqe sakho. Musa ukubamba umphefumlo wakho, phumla nje. | Kwabasetyhini: 35 intshi nangaphezulu. Kwamadoda: 40 inches nangaphezulu. |
| Umlinganiselo wesinqe ukuya kwisinqe | Linganisa umjikelo wesinqe sakho. Emva koko linganisa ujikeleze eyona ndawo ibanzi yesinqe sakho. Ngoku yahlula isinqe sakho ngomlinganiselo wesinqe sakho. (Isinqe ÷ Isinqe) | Kwabasetyhini: ukuba ingaphezulu kwe-0.85. Kumadoda: ukuba ingaphezulu kwe-0.90. |
| Isalathisi soBunzima boMzimba (i-BMI) | Olu luvavanyo lokuba ubunzima bakho bufanelekile na xa kuthelekiswa nobude bakho. Ungakujonga oku ngokulula ngesixhobo sokubala i-BMI esikwi-intanethi. | Ukuba i-BMI yakho ingama-30 nangaphezulu, amanqanaba akho amafutha e-visceral anokuba phezulu. |
Kunokuba nzima ukuthatha ezi zilinganiso uze uqonde intsingiselo yazo ngqo ngokwakho, ngoko ke ukuba unenkxalabo malunga noku, qiniseka ukuba uthetha nogqirha wakho.
Kulungile, ngoko ke ulahlekelwa njani la mafutha ayingozi?
Nazi iindaba ezimnandi! Amafutha e-visceral luhlobo lwamafutha anokulahleka ngokukhawuleza kunamafutha angaphantsi kolusu. Okufunekayo kukuzinikela kwakho kunye nendlela yokuphila efanelekileyo. Akukho yeza likhethekileyo loku. Okufuneka ukwenze kukwenza izinto ezimbalwa ezilula.
| Kwenziwe ntoni | Kalula nje... |
|---|---|
| Ukuzilolonga (Hlala Usebenza) | Yenza uhlobo oluthile lomthambo olukwenza ubile, ubuncinane iintsuku ezi-5 ngeveki, ubuncinane imizuzu engama-30 ngosuku. Ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, kunye nokudada konke kulungile. Uqeqesho lobunzima lukwayindlela entle yokutshisa amafutha. Ungafumana iziphumo ezikhawulezayo ngeendlela ezifana noqeqesho lwexesha eliphantsi kakhulu (HIIT)``. |
| Lawula Oko Ukutyayo | Zalisa isiqingatha sesitya sakho ngemifuno neziqhamo. Nciphisa ioyile, iswekile, umgubo, kunye nokutya okucutshungulweyo kangangoko unako. Yitya ukutya okuninzi okunefayibha eninzi (irayisi emdaka, ii-oats, iimbotyi). Kwakhona jonga iindlela zokutya ezinempilo ezifana nokutya kwaseMeditera. |
| Lala Ngokwaneleyo | Zama ukulala kakuhle ubuncinane iiyure ezisi-7-8 ngosuku. Oku kuya kunceda ukulawula iihomoni zoxinzelelo kunye nokunciphisa ukuqokelelwa kwamafutha. |
| Nciphisa Uxinzelelo | Phumla ingqondo yakho ngokwenza izinto ezinje ngokucamngca, i-yoga, ukumamela umculo, okanye ukwenza into oyithandayo. Oku kunokunceda ukulawula amanqanaba e-cortisol. |
| Nciphisa Utywala | Utywala buneekhalori ezingenanto ezingenaxabiso lesondlo. Ezi zinokugcinwa ngqo njengamafutha esiswini. Utywala buyingozi nakwisibindi. |
Ukuba wenza ezi zinto kangangeenyanga ezimbini ukuya kwezintathu, uya kubona umahluko emzimbeni wakho. Ayizukuphela nje kokuncipha kwesisu sakho, kodwa uya kuziva usempilweni kwaye ulula.
Umyalezo Wokuya Ekhaya
- Amafutha e-visceral luhlobo oluyingozi lwamafutha aqokelelana ngaphakathi esiswini sakho, ajikeleze amalungu abalulekileyo njengentliziyo nesibindi.
- Esi sisizathu esikhulu sezifo ezininzi ezifana nesifo seswekile, isifo sentliziyo, kunye ne-cholesterol ephezulu.
- Ungayifumana ingcamango ecacileyo yoku ngokulinganisa umjikelo wesinqe sakho. Ukuba isinqe sakho singaphezulu kwee-intshi ezingama-35 kumfazi kunye nee-intshi ezingama-40 kumadoda, usengozini.
- Eyona nto ilungileyo kukuba, ukunciphisa la mafutha kulula kunokuba ucinga. Okufunekayo kukutya okufanelekileyo kunye nokuzilolonga ngokwaneleyo .
- Ukuba unemibuzo okanye amathandabuzo malunga noku, musa ukwenza izigqibo wedwa, kodwa thetha nogqirha wosapho lwakho (ugqirha). Yena uza kukunika icebiso elifanelekileyo.
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