Ingabe nawe unomuzwa wokuthi izingubo owawuzigqoka seziqinile manje? Ingabe isisu sakho sesiqhubekele phambili kancane? Empeleni lokhu kuyinkinga evamile kubantu abaningi. Ungamangali, ngisho nomuntu onesisu esisicaba unamafutha esiswini. Kuvamile. Kodwa-ke, inani lamafutha kanye nendawo akuyo kungaba nomthelela omkhulu empilweni yethu. Ngakho-ke, kubaluleke kakhulu ukuqaphela lokhu.
Kunezinhlobo ezimbili zamafutha esiswini!
Kalula nje, amafutha esiswini sethu angahlukaniswa abe izinhlobo ezimbili eziyinhloko.
1. Amafutha angaphansi kwesikhumba: Lolu ungqimba lwamafutha olungaphansi kwesikhumba sethu. Lena yingxenye ethambile ezwakala iqinile uma uthinta isisu sakho. La mafutha yisona sizathu esiyinhloko esenza izingubo zibambeke futhi isisu sakho sibukeke sizungezile.
2. Amafutha E-Visceral: Lolu uhlobo okufanele silunake kakhulu, futhi oluyingozi kakhulu . La mafutha atholakala ngaphakathi esiswini, eduze kwezitho ezibalulekile njengenhliziyo yethu, isibindi, amaphaphu, namathumbu. Odokotela babiza lokhu ngokuthi 'i-Visceral Adipose Tissue'.
Nakuba kudingeka "Amafutha E-Visceral" ukuze kuvikelwe izitho zethu zomzimba, ukwanda kwenani lawo akuyona into enhle nhlobo. Cabanga ukuthi kungadala umonakalo ongakanani uma ngisho namafutha amancane ebekwe eduze kwenhliziyo.
La mafutha ajulile (amafutha angaphakathi) akuyona nje into esendaweni eyodwa. Ayizicubu ezisebenzayo. Lokho kusho ukuthi akhiqiza izinto eziyingozi nezinobuthi nama-hormone emzimbeni wethu.
Ukuba namafutha amaningi kakhulu e-visceral kwandisa kakhulu ingozi yokuba nomfutho wegazi ophakeme, isifo sikashukela sohlobo 2, isifo senhliziyo, i-dementia (ukulahlekelwa yinkumbulo), kanye nezinhlobo eziningana zomdlavuza, njengomdlavuza webele nomdlavuza wamathumbu amakhulu.
Ngakho-ke ungawanciphisa kanjani la mafutha esiswini?
Iphutha elikhulu elenziwa abantu abaningi lapha ukuzivocavoca isisu sabo kuphela ukuze banciphise isisindo. Khumbula, asikwazi ukunciphisa amafutha endaweni eyodwa yomzimba wethu ngendlela esifuna ngayo. Ukuze sinciphise amafutha esiswini, kufanele sinciphise isisindo emzimbeni wethu wonke.
Uma wehlisa isisindo kanjalo, into yokuqala eqala ukwehla yi-"Visceral Fat" esiswini. Kunezindlela ezine eziyinhloko zokwenza lokhu.
| Indlela | Incazelo elula yalokho okufanele ukwenze |
|---|---|
| Ukuzivocavoca umzimba | Ukuze ulondoloze impilo, udinga okungenani imizuzu eyi-150 (imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto) yokuzilolonga okulingene. Kodwa ukuze wehlise isisindo, kufanele uhlose imizuzu engaba ngu-225-420 (amahora angu-3.75 - 7) ngesonto. |
| Ukudla | Akukho ukudla okukhethekile 'okumangalisayo'. Inani lamakhalori owadlayo kufanele libe ngaphansi kwenani lamakhalori owashisayo. Ukudla ukudla okune-fiber eningi (imifino, izithelo, okusanhlamvu okuphelele) kuzokusiza uzizwe usuthi futhi ulawule ukudla kwakho ngokweqile. |
| Ukulala | Kubalulekile ukulala amahora angu-7-8 ngaphandle kokuphazamiseka njalo ebusuku. Ukungalali kahle kuholela ngqo ekwandeni kwamafutha e-visceral. |
| Ukucindezeleka | Ukucindezeleka isikhathi eside kwandisa i-cortisol hormone yomzimba. Lokhu kwandisa isifiso sokudla okumnandi namafutha, okusheshisa ukuqongelela kwamafutha esiswini. |
Ungakhetha kanjani ukuzivocavoca?
Ukuzivocavoca okufana ne-'Crunches' kanye ne-'Sit-ups' kuqinisa imisipha yakho yesisu. Kodwa ngeke ubone 'iphakethe eliyisithupha' kuze kube yilapho ungqimba lwamafutha phezu kwaleyo misipha selunciphile. Ngakho-ke, kufanele ugxile ekuzivocavoceni okushisa amakhalori amaningi.
- I-Cardio: Noma yini ekhulisa ukushaya kwenhliziyo yakho, njengokuhamba ngokushesha, ukugijima, ukudansa, noma ithenisi.
- Ukuqeqeshwa Kwamandla: Izinto ezifana nokuphakamisa izinsimbi kanye nokusunduza umzimba. Lokhu kwakha imisipha futhi kwandisa imetabolism yethu. Lokhu kusho ukuthi izinga esishisa ngalo amakhalori ngisho nalapho simile nje liyakhula.
Ungasebenzisa i-"Talk Test" ukukala ukuqina kokuzivocavoca kwakho. Uma ukwazi ukukhuluma ngokujwayelekile ngenkathi uzivocavoca, kunamandla aphansi. Uma ungakwazi ukukhuluma ngomzamo omncane, kunamandla aphakathi nendawo. Uma unenkinga yokukhuluma, kunamandla aphezulu. Uma ufuna ukwehlisa isisindo, kufanele ube sezingeni eliphakathi neliphezulu.
Okubaluleke kakhulu: Uma ungakaze uvivinye umzimba ngaphambili, noma uma unezinye izimo zezokwelapha, kubalulekile ukukhuluma nodokotela wakho futhi ucele iseluleko ngaphambi kokuqala uhlelo olusha lokuzivocavoca.
Masishintshe indlela esidla ngayo.
Akukho ukudla noma isiphuzo esikhethekile emhlabeni esizoncibilikisa amafutha esiswini. Ngakho-ke khohlwa ngenkulumo ngeviniga ye-apple cider kanye nama-protein shake. Uma wehlisa isisindo ngokudla okufanele, amafutha esiswini nawo azoncipha ngokuzenzakalelayo.
- Ukudla okucebile nge-fiber: Faka ukudla okune-fiber encibilikayo eningi, njenge-oats, ubhontshisi, ama-apula, izaqathi, nebhali. Lokhu kunciphisa ijubane lokugaya ukudla, kukwenze uzizwe usuthi isikhathi eside. Lokhu kusiza ukulawula ukudla ngokweqile.
- Okusanhlamvu okuphelele: Khetha isinkwa esiphelele, ilayisi le-bran, kanye ne-oats esikhundleni sesinkwa esimhlophe.
- Amanzi: Nakuba ukuphuza amanzi kunganciphisi ngqo amafutha esiswini, kusiza kakhulu enqubweni yokwehlisa isisindo.
- Inikeza amandla kanye nomswakama odingekayo ukuze kuvivinywe umzimba.
- Amanzi abalulekile enkambisweni yokushisa amafutha.
- Indlela engcono kakhulu engenamakhalori esikhundleni seziphuzo ezinoshukela neziphuzo ezinoshukela.
Ezinye izindlela zokwelapha kanye nemibono eyiphutha
Kwezinye izimo, kungase kudingeke ukwelashwa kwezokwelapha ngenxa yokukhuluphala ngokweqile.
- Ukuhlinzwa kweBariatric: Lokhu ukuhlinzwa okwenziwa ukuze kwehliswe isisindo. Lokhu kunciphisa kakhulu inani ``lamafutha angaphakathi``.
- Imithi yokwehlisa isisindo: Imithi esanda kwethulwa ejovwayo efana ne-`Semaglutide (Wegovy)` kanye ne-`Tirzepatide (Zepbound)` nayo iboniswe ukuthi yehlisa amafutha emzimbeni kanye ne-`(Amafutha e-Visceral).` Le mithi kufanele ithathwe kuphela ngaphansi kokuqondisa kukadokotela .
Ungaqondi kahle nge-liposuction! I-`Liposuction` iwukuhlinzwa kobuhle okususa amafutha ngaphansi kwesikhumba (Amafutha angaphansi kwesikhumba). Ayisusi i-`Visceral Fat` eyingozi ezungeze izitho zomzimba. Ngakho-ke, i-`Liposuction` ayinciphisi ingozi yezifo ezifana nesifo sikashukela nesifo senhliziyo.
Wazi kanjani ukuthi unamafutha amaningi esiswini?
Amafutha e-visceral awakwazi ukukalwa ngokunembile ngaphandle kwe-MRI scan. Kodwa kukhona indlela elula. Lokho kungokulinganisa umjikelezo wesinqe sakho.
Sukuma, thatha i-tape measure, bese uyibeka okhalweni lwakho, ngaphezu kwenkaba yakho. I-tape kufanele ihambisane nomhlabathi futhi ingaqini esikhumbeni sakho.
- Kwabesifazane: Ububanzi besinqe kufanele bube ngaphansi kwamasentimitha angu-35 .
- Kwabesilisa: Ububanzi besinqe kufanele bube ngaphansi kwamasentimitha angu-40 .
Uma kuphakeme kunala manani, kuyisibonakaliso esihle sokuthi ungase ube ne-`(Amafutha e-Visceral)` eningi kakhulu.
Kuyini 'Amafutha Asesinqeni'?
Ngisho noma uncane noma unesisindo esijwayelekile, usengaba `(Amafutha Avela Ebuchosheni)` amaningi. Lesi simo sibizwa ngokuthi `Amafutha Asebuchosheni'. Isizathu salokhu yithonya lezakhi zofuzo kanye nendlela yokuphila yokuhlala phansi. Yingakho kubalulekile ukuthi noma ubani wanoma yimuphi umzimba ahlale ematasa.
Umlayezo Wokuya Nawe Ekhaya
- Kunezinhlobo ezimbili zamafutha esiswini. Akufanele sikhathazeke kakhulu ngamafutha angaphansi kwesikhumba, kodwa ngamafutha ajulile abekwe ezithweni zomzimba (amafutha e-visceral).
- Awukwazi ukwehlisa amafutha ngokubheka isisu sakho kuphela. Indlela ephumelela kakhulu ukwehlisa isisindo emzimbeni wakho wonke ngokudla okunempilo nokuzivocavoca.
- Imiphumela emihle kakhulu ingatholakala ngokuhlanganisa kokubili ukuqeqeshwa kwe-cardio kanye nokuqeqeshwa kwamandla.
- Nciphisa ukudla okunoshukela, uwoyela, kanye nofulawa bese wengeza imifino ecebile nge-fiber, izithelo, kanye nokusanhlamvu okuphelele ekudleni kwakho.
- Ukulala amahora angu-7-8 nsuku zonke kanye nokulawula ukucindezeleka kubalulekile ekunciphiseni amafutha esiswini.
- Kubaluleke kakhulu ukubonisana nodokotela womndeni wakho ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa isisindo, ikakhulukazi uma unezinye izimo zezokwelapha (njengesifo sikashukela noma umfutho wegazi ophakeme).
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