Okudingeka ukwazi ngamafutha angaphansi kwesikhumba!

Wake wacindezela isikhumba esincane engalweni noma esiswini sakho? Into ezwakala sengathi ingaphansi kwesikhumba sakho ibizwa ngokuthi amafutha angaphansi kwesikhumba , noma eyaziwa ngokwezokwelapha ngokuthi "amafutha angaphansi kwesikhumba". Lokhu kuyinto wonke umuntu anayo emizimbeni yakhe futhi sonke siyidinga ngezinga elithile. Kodwa, kwenzekani uma sinawo amaningi kakhulu? Kuthinta kanjani impilo yethu? Ake sixoxe ngalokhu ngokuningiliziwe namuhla.

Iyini le fat ngaphansi kwesikhumba ebizwa ngokuthi ``Subcutaneous fat``?

Kalula nje, lokhu kuyisingqimba samafutha esingaphansi kwesikhumba sakho. Ubuwazi ukuthi isikhumba sethu sakhiwe kakhulu yizingqimba ezintathu?

1. I-Epidermis: Lolu ungqimba lwangaphandle lwesikhumba esilubona ngaphandle.

2. I-Dermis: Ungqimba oluphakathi ngaphansi kwe-epidermis. Yilapho kutholakala khona izinto ezifana ne-hair follicles kanye ne-sweat glands.

3. Amafutha angaphansi kwesikhumba: Lolu ungqimba olulele phansi kwesikhumba. Yilokhu esikhuluma ngakho namuhla ngokuthi 'amafutha angaphansi kwesikhumba'.

Manje ake sibone ukuthi yiziphi izinsizakalo ezinikezwa yileli 'mafutha angaphansi kwesikhumba' emzimbeni wethu:

• Isivikelo: Lolu ngqimba lwamafutha lusiza ekunciphiseni umonakalo emisipheni nasemathanjeni akho uma uwa noma ushayisa okuthile. Lusebenza njengomatilasi omncane ukuze lukuvikele.
• Ukuhlanganisa: Kuhlinzeka ngendlela ephephile yemithambo yegazi kanye nemizwa kusukela esikhumbeni sakho kuya emisipheni yakho.
• Ukulawula izinga lokushisa: Lokhu kusiza ekulawuleni izinga lokushisa lomzimba. Okusho ukuthi, uma indawo ibanda, umzimba awupholi ngokushesha, futhi uma kushisa, umzimba awushisi ngokushesha.
• Ukuqina: Lolu ngqimba lwamafutha lusiza futhi ukuxhumanisa ungqimba oluphakathi lwesikhumba sakho (i-dermis) nemisipha namathambo akho ngokusebenzisa izicubu ezikhethekile ezixhumanisayo.

Uyini umehluko phakathi kwamafutha angaphansi kwesikhumba namafutha angaphansi kwesikhumba?

Nakuba zombili ziyizinhlobo zamafutha, kunomehluko omkhulu phakathi kwazo zombili.

• Amafutha angaphansi kwesikhumba: Lawa amafutha esikhulume ngawo ngaphambili, atholakala ngaphansi kwesikhumba futhi angathinteka futhi acindezelwe. Avame ukutholakala ezinqeni, ezinqeni, emathangeni, nasemaphethelweni esisu.
• Amafutha e-visceral: Lokhu kuyingozi kancane. Lokhu kutholakala ngaphakathi kwesisu sethu, okungukuthi, ungqimba lwamafutha olubekwe eduze kwezitho ezibalulekile ngaphakathi kwesisu (isibonelo, isisu, isibindi, amathumbu). Asikwazi ukukubona lokhu ngaphandle futhi asikwazi ukukuthinta. Kodwa yila 'mafutha e-visceral' anemiphumela emibi kakhulu empilweni.

Into ebaluleke kakhulu ukuthi uma umuntu enamafutha amaningi angaphansi kwesikhumba, kungenzeka ukuthi amafutha akhe angaphakathi nawo ayanda.

Kungani amafutha angaphansi kwesikhumba eqongelela ngaphansi kwesikhumba?

Wonke umuntu unenani elithile 'lamafutha angaphansi kwesikhumba' emzimbeni wakhe. Lokhu kunqunywa izakhi zofuzo zethu. Lokhu kusho ukuthi abanye abantu bangazalwa benokuthambekela okuphezulu kancane kokuqongelela amafutha.

Kodwa-ke, izici eziyinhloko ezithonya ukwanda kwalokhu okuqukethwe amafutha ngokuhamba kwesikhathi yizindlela zethu zokuphila kanye nezici zemvelo.

• Ukudla okungenampilo: Uma udla njalo ukudla okunamafutha amaningi, ushukela, ufulawa, ukudla okusheshayo, neziphuzo ezimnandi, umzimba uzothola amakhalori amaningi kunalokho okudingayo, futhi amakhalori engeziwe azogcinwa njengamafutha.
• Ukuntuleka kokuzilolonga: Uma uphila impilo yokungazivocavoci, uhleli endaweni eyodwa usuku lonke ungenzi noma yikuphi ukuvivinya umzimba, uzoqoqa amafutha ngoba inani lamakhalori owashisayo lizoba liphansi.
• Ukuntuleka kwemisipha: Uma unemisipha emincane, i-metabolism yakho ingase yehle, okungaholela ekuqongeleleni kwamafutha.
• Isifo sikashukela noma ukumelana ne-insulin: Abantu abanalezi zimo bangaba namazinga aphezulu amafutha angaphansi kwesikhumba.

Yiziphi izingozi zempilo zokuba namafutha amaningi kakhulu ngaphansi kwesikhumba?

Njengoba sesishilo ngaphambili, inani elithile 'lamafutha angaphansi kwesikhumba' lihle emizimbeni yethu. Linikeza isivikelo namandla. Kodwa-ke, uma enyuka kakhulu, angaba yingozi empilweni yethu. Khumbula, ukwanda 'kwamafutha angaphansi kwesikhumba' kuvame ukuba uphawu lokuthi 'amafutha angaphansi kwesikhumba' ayingozi nawo ayanda emzimbeni.

Nazi ezinye zezinkinga ezinkulu zempilo ezingase ziphakame uma inani 'lamafutha e-visceral' landa:

• Umdlavuza othile: Amafutha engeziwe andisa ingozi yokuthola izinhlobo ezithile zomdlavuza.
• Izifo zesibindi ezinamafutha: Lokhu kwenzeka lapho amafutha eqoqana esibindini. Kufana nokuthi isibindi sethu siba 'namafutha'.
• Izifo zenyongo: Izimo ezifana namatshe enyongo kanye ne-cholecystitis.
• Isifo senhliziyo: Izifo ezahlukahlukene ezithinta ukusebenza kwenhliziyo.
• Umfutho wegazi ophakeme: Umfutho wegazi ophakeme kakhulu kunojwayelekile uma igazi ligeleza emithanjeni yegazi.
• Isifo sezinso: Ukulimala kwezinso kanye nokusebenza kabi kwazo.
• I-Osteoarthritis: Isimo esibonakala ngobuhlungu, ukuvuvukala, kanye nokunyakaza okulinganiselwe emalungeni.
• Ukuphefumula okubangelwa yi-sleep apnea: Ukungaphefumuli kahle noma ukuyeka ukuphefumula ngesikhathi sokulala.
• Isifo sohlangothi: Ukuphazamiseka okungazelelwe kokunikezwa kwegazi ebuchosheni okubangelwa ukuvaleka noma ukuqhekeka komthambo wegazi ohlinzeka ngegazi ebuchosheni.
• Isifo sikashukela sohlobo 2: Isimo esibangelwa amazinga aphezulu kashukela egazini.

Ulazi kanjani iphesenti elijwayelekile le-'Subcutaneous Fat'?

Iningi labantu linama-90% wamafutha abo aphelele emzimbeni njengamafutha angaphansi kwesikhumba. Ama-10% asele 'amafutha angaphansi kwesikhumba'. Kunezindlela eziningana ongathola ngazo umbono oqondile wephesenti lamafutha emzimbeni wakho ekhaya:

• I-Body Mass Index (BMI): Lokhu kulinganisa ukuthi unesisindo esinempilo yini ngobude bakho.
• Uma i-BMI yakho iphakathi kuka-25 no-29.9, ungasho ukuthi ukhuluphele kancane.
• Uma i-BMI yakho ingu-30 noma ngaphezulu, kungenzeka ukuthi ukhuluphele kakhulu.

Ungafunda kabanzi ngalokhu kudokotela.

• Ukujikeleza kwesinqe: Thatha i-tape measure bese uyibeka okhalweni lwakho, ngaphezu nje kwethambo lesinqe sakho (ngokuvamile ethanjeni lesinqe).
• Kwabesifazane, ukujikeleza okhalweni okungamasentimitha angu-35 noma ngaphezulu kuyingozi empilweni.
• Kwabesilisa, leli nani lingamasentimitha angu-40 noma ngaphezulu, okuyinto eyingozi.
• Isilinganiso sokuphakama kwesinqe: Hlukanisa umjikelezo wesinqe sakho (ngamasentimitha) ngokuphakama kwakho (ngamasentimitha). Isilinganiso esinempilo asidluli ku-0.5.

Kalula nje, lokhu kusho ukuthi umjikelezo wesinqe sakho kufanele ube ngaphansi kwengxenye yobude bakho .

Nakuba lezi zilinganiso zingakunikeza umbono ongemuhle, kungcono ukufuna iseluleko sezokwelapha ukuze uthole ukuhlolwa okunembile.

Uwehlisa kanjani la mafutha angaphansi kwesikhumba?

Into ebaluleke kakhulu ukugcina indlela yokuphila enempilo . Ngokulandela ukudla okushisa amafutha kanye nohlelo lokuzivocavoca, unganciphisa amazinga akho amafutha angaphansi kwesikhumba. Ngaphezu kwalokho, ukulala ngokwanele nokulawula ukucindezeleka nakho kubaluleke kakhulu ekulahlekelweni kwamafutha.

• Ukudla:
• Zama ukudla amakhalori ambalwa kunalawo owasebenzisayo ngosuku.
• Faka amaprotheni amaningi angenamafutha (inhlanzi, inkukhu, amaqanda amhlophe), okusanhlamvu okuphelele (irayisi elinsundu, i-buckwheat, i-oats), imikhiqizo yobisi enamafutha aphansi, izithelo, nemifino ekudleni kwakho. Amaprotheni azokusiza uzizwe usuthi isikhathi eside.
• Nciphisa ukudla kwakho ama-carbohydrate (njengesinkwa, ilayisi, ama-noodle), ushukela, usawoti, kanye nenyama ebomvu (inyama yenkomo, ingulube).
• Ukuzivocavoca:
• Umzimba wakho ugcina amandla emafutheni angaphansi kwesikhumba. Ngakho-ke udinga ukushisa lawo mandla. Lokho kusho ukuthi udinga ukushisa amakhalori.
• Ukuzivocavoca okungashisa amakhalori yile:
• Umsebenzi we-aerobic: Izinto ezifana nokuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, nokubhukuda.
• Ukuqeqeshwa kwamandla: Izinto ezifana nokuphakamisa izinsimbi.
• Ukuzivocavoca kwe-cardio `(Cardio)`
• Ukuqeqeshwa Kwesikhawu Esiphezulu (HIIT): Lokhu kuhilela ukuzivocavoca ngamandla amakhulu isikhathi esifushane, ukuthatha ikhefu elifushane, bese uphinda uvivinya umzimba ngamandla amakhulu.

Kungcono ukuzivocavoca umzimba uze ujuluke okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto.

• Lala kahle ebusuku:
• Uma ungalali ngokwanele, ama-hormone akho endlala ayasebenza, okwenza ufise ukudla okunama-carbohydrate nama-calorie amaningi.
• Ungabheki izikrini ezifana namaselula namathebulethi ngaphambi kokulala. Futhi, ungadli ukudla okunzima ngesikhathi sokulala.
• Nciphisa ukucindezeleka:
• Uma ukucindezeleka kukhuphuka, imizimba yethu ikhiqiza i-hormone ebizwa ngokuthi "i-Cortisol." Uma sine-hormone "i-cortisol" eningi kakhulu, ikhono lethu lokunciphisa isisindo lingancipha. Ngoba itshela umzimba ukuthi ugcine amafutha engeziwe.
• Izinto ezifana nokuzindla, i-yoga, ukulalela umculo, kanye nokuzibandakanya nomsebenzi wokuzilibazisa kungasiza ekunciphiseni ukucindezeleka.

Kufanele ngimbone nini udokotela?

Kubalulekile ukubona udokotela njalo ukuze uhlale unolwazi ngempilo yakho. Udokotela wakho angaqapha izinto ezifana nephesenti lamafutha emzimbeni wakho kanye namazinga amafutha angaphansi kwesikhumba.

Uma izilinganiso zasekhaya lakho (isib. i-BMI, ukujikeleza okhalweni) zibonisa ukuthi amazinga akho amafutha emzimbeni aphezulu kunalawo anconyiwe, qiniseka ukuthi ubona udokotela. Udokotela wakho angaxoxa ngezingozi zakho zempilo futhi ancome uhlelo lokudla nokuzivocavoca olufanele wena.

Umlayezo Wokuya Nawe Ekhaya

Ngakho-ke, 'amafutha angaphansi kwesikhumba' ungqimba lwamafutha olungaphansi kwesikhumba sethu. Nakuba imizimba yethu iwadinga ngezinga elithile, uma enyuka kakhulu, kungaba uphawu lokuthi sithole nohlobo oluyingozi lwamafutha olubizwa ngokuthi 'amafutha angaphansi kwesikhumba' emizimbeni yethu. La mafutha engeziwe angabangela izinkinga ezahlukene zempilo.

Kodwa ungakhathazeki! Ngokulandela ukudla okunempilo nokuzivocavoca njalo, ungashisa la makhalori engeziwe futhi unciphise inani lamafutha angaphansi komzimba agcinwe emzimbeni wakho. Uma ucabanga ukuthi unamafutha amaningi emzimbeni, qiniseka ukuthi ubona udokotela ukuze akunike iseluleko. Uzokusiza ngendlela engcono kakhulu.

Amafutha , amafutha ngaphansi kwesikhumba, amafutha angaphansi kwesikhumba, amafutha angaphakathi, ukwehlisa isisindo, indlela yokuphila enempilo, i-BMI, ukuzivocavoca, ukudla okunempilo