Ngaba uyazazi ezi zinto ziyingozi zangaphakathi esiswini? (Amafutha angaphakathi ayingozi)

Sonke sixhalabile ngamafutha esiswini. Ingakumbi umaleko wamafutha esiswini sethu esinokuwuchukumisa size siwuve. Kodwa ubusazi na ukuba kukho uhlobo lwamafutha oluyingozi kakhulu ngaphakathi esiswini sethu esingenakulubona ngamehlo ethu? La ngamafutha angaphakathi esiza kuthetha ngawo namhlanje, okanye `(Amafutha e-Visceral)`. Kufana notshaba oluthuleyo. Ngoko ke, masiqonde oku ngqo.

Yintoni iVisceral Fat?

Ngamafutshane, amafutha angaphakathi luhlobo lwamafutha aqokelelana esiswini sethu, ajikeleze amalungu ethu angaphakathi. La mafutha aqokelelana ajikeleze amalungu abalulekileyo anjengesibindi, amathumbu kunye nesisu.

Oku akusiyo nje ingqimba yamafutha. Yiyo loo nto ngamanye amaxesha ibizwa ngokuba "ngamafutha asebenzayo" kuba ivelisa iihomoni kunye nezinye iikhemikhali ezinokuchaphazela indlela esebenza ngayo imizimba yethu.

Ngoku usenokuba uzibuza ukuba yintoni umahluko phakathi kwala mafutha kunye nongqimba lwamafutha esiswini esiwachukumisa ngezandla zethu. Masiqonde loo nto ngokucacileyo.

Kutheni ukuba namafutha amaninzi e-visceral kuyingozi?

Ukuba namafutha amaninzi kakhulu akulunganga kwimpilo yakho. Nangona kunjalo, ukuba namafutha amaninzi angaphakathi emzimbeni kunamafutha angaphantsi komzimba kunokubangela izifo ezininzi ezinzulu.

Abaphandi bakholelwa ukuba ezi seli zamafutha ezikwi-visceral zivelisa iiproteni ezininzi ezibangela ukudumba kwizicubu zomzimba wethu kunye namalungu omzimba. Zinokubangela ukuba imithambo yegazi inciphe, yiyo loo nto iimeko ezifana noxinzelelo lwegazi oluphezulu zenzeka.

Nazi ezinye zeengozi eziphambili ezinokuvela:

• Isifo Sentliziyo: Izifundo zifumanise ukuba abantu abanamafutha amaninzi e-visceral banamathuba aphindwe kabini okufumana isifo sentliziyo.
• Uhlobo lwesibini lwesifo seswekile: La mafutha anokubangela ukunganyangeki kwe-insulin emzimbeni, nto leyo enxulumene ngqo nesifo seswekile.
• Uxinzelelo lwegazi: Uxinzelelo lwegazi lunokunyuka ngenxa yemiphumo eyenzeka kwimithambo yegazi.
• I-Cholesterol Ephezulu: La mafutha abangela ukuba inqanaba le-cholesterol embi, okanye i-LDL cholesterol, egazini linyuke.
• Istroke: Abantu abanamafutha amaninzi e-visceral basengozini enkulu yestroke. Ingachaphazela nomngcipheko westroke besebancinci.
• IiCancer ezithile: La mafutha afunyenwe enxulumene neentlobo ezahlukeneyo zomhlaza, njengomhlaza wamathumbu amakhulu.
• Isifo sika-Alzheimer: Uphando lubonisa ukuba abantu abanamafutha amaninzi esiswini, ingakumbi amafutha akwi-visceral, banamathuba aphindwe kathathu okuba nesifo sengqondo esixhalabisayo kunye nesifo sika-Alzheimer. (Linda, ndisebenzise igama lesiBengali elithi "ডেমেন্শিয়া". Ndimele ndilungise oku. I-Dementia ngesiSinhala yi "মাতি ভিরাম্না". Masisebenzise loo nto.)
• Ulungiso: Uphando lubonisa ukuba abantu abanamafutha amaninzi esiswini, ingakumbi amafutha akwi-visceral, banomngcipheko ophindwe kathathu wokuba nesifo sengqondo esixhalabisayo kunye nesifo se-Alzheimer.

Uyazi njani ukuba ungakanani la mafutha onawo?

Eyona ndlela ikuphela kwayo yokubona ngokwenene ukuba ungakanani na amafutha angaphakathi emzimbeni wakho kukwenza uvavanyo olubizayo olufana ne-"CT scan" okanye "MRI." Kodwa ugqirha akanakuyalela uvavanyo olunje ukuze nje alinganise amafutha.

Kodwa ungakhathazeki. Kukho iindlela ezimbalwa ezilula onokuziqonda ngazo ekhaya.

Nazi ezinye iindlela ezilula:

1. Linganisa umjikelo wesinqe sakho: Thatha iteyiphu yokulinganisa uze ulinganise ujikeleze isinqe sakho, ujikeleze isinqe sakho, ugcine isisu sakho sikhululekile.

• Abafazi: 35 intshi nangaphezulu, usenokuba namafutha amaninzi e-visceral.
• Amadoda: 40 intshi nangaphezulu, asenokuba sengozini.
• Kwabo bazalwa eAsia: La maxabiso ayahluka. Abafazi bathathwa njengee-intshi ezingama-31.5 kwaye amadoda athathwa njengee-intshi ezingama-35.5.

2. Isalathisi soBunzima boMzimba (i-BMI): Le yindlela yokujonga ukuba unobunzima obufanelekileyo na ngokweminyaka yakho. I-BMI engama-30 nangaphezulu ithathwa njengetyebileyo kwaye inokubonisa ukunyuka kwamafutha e-visceral. (Kubantu baseAsia, i-BMI engama-23 nangaphezulu nayo iyingozi.) Kodwa khumbula, i-BMI ayihlukanisi phakathi kobunzima bemisipha kunye nobunzima bamafutha.

3. Ukuma Komzimba: Jonga esipilini. Ugcina phi uninzi lwamafutha emzimbeni? Ukuba umzimba wakho utyebile kwaye imilenze yakho ibhityile (imile okweapile), oko kuthetha ukuba unokuba namafutha amaninzi e-visceral. Olu hlobo luqheleke kakhulu kumadoda. Kwabasetyhini, unokubona amafutha amaninzi ezinqeni nasemathangeni (imile okweepitshi).

Ungawunciphisa njani la mafutha ayingozi?

Iindaba ezimnandi zezokuba akukho ndlela yomlingo yokunciphisa la mafutha asezibilinini. Angancitshiswa ngemikhwa efanayo nale siyilandelayo ukuze sihlale sisempilweni kwaye sinciphise umzimba. Enyanisweni, xa siqala ukuzilolonga, la mafutha asezibilinini yinto yokuqala eqala ukutsha. Atsha ngokukhawuleza kunamafutha angaphantsi komzimba.

Nazi ezinye izinto onokuzenza:

• Qhubeka Ushukuma: Yenza into ekhawulezayo njengokuhamba, ukukhwela ibhayisekile, okanye ukusebenzisa izinyuko ubuncinane imizuzu engama-30 ngosuku. Kwakhona, yenza umthambo wokuqinisa izihlunu njengokuphakamisa iintsimbi, ukutyhala ii-push, kunye nokuhlala phantsi.
• Yitya ngobuchule: Yitya ukutya okuninzi okutyebileyo kwi-calcium kunye ne-vitamin D (isipinatshi, i-kale, ubisi, iyogathi, itshizi, intlanzi encinci). Nciphisa iziselo ezineswekile, iilekese, kunye nokutya okucutshungulweyo okuqulethe '(amafutha e-Trans)' kangangoko kunokwenzeka. Kuphephe ukutya okuqulethe izinto ezifana "neoyile ezifakwe i-hydrogenated" okanye "isiraphu yombona ene-fructose ephezulu".
• Ukuzila ukutya ngamaxesha athile: Ezinye izifundo zibonisa ukuba ukutya kuphela ngexesha elithile losuku (umz., ukusuka ngentsimbi ye-9 kusasa ukuya kweyesi-5 emva kwemini) kunokunceda ekunciphiseni la mafutha e-visceral. Ungathetha nogqirha wakho ngale nto uze ufumane ingcebiso.
• Lala Kakuhle: Ukungalali ngokwaneleyo, ukulala kakuhle kukwangunobangela wokwanda kwamafutha e-visceral.
• Ukulwa noxinzelelo: Xa uxinzelelo lusanda, imizimba yethu ivelisa ihomoni ebizwa ngokuba yi-"Cortisol." Oku kunokunyusa nokugcinwa kwamafutha. Nciphisa uxinzelelo ngokwenza izinto ezifana neyoga, ukucamngca, kunye nokuphuma ngaphandle ukuze uhambe.
• Ziphephe Utywala: Ukusela utywala kakhulu kukwangunobangela omkhulu wokwanda kwamafutha e-visceral.

Ndingathetha nini nogqirha ngale nto?

Ukuba ukhathazekile ngobukhulu besinqe sakho, okanye ukuba uvakalelwa kukuba la mafutha angaphakathi emzimbeni wakho ayingozi kwimpilo yakho, ungathandabuzi ukubona ugqirha wakho.

Emva koko angajonga izinto ezifana noxinzelelo lwegazi, iswekile yegazi, kunye namanqanaba e-cholesterol aze akunike iingcebiso ezithile malunga notshintsho kwindlela yokutya kunye nendlela yokuphila efanelekileyo kuwe.