Uyaya phambi kwesibuko ubheke isisu sakho bese ucabanga ukuthi, "O, ngidinga ukulahlekelwa amanye amafutha esiswini"? Abantu abaningi bakhathazeka ngamafutha esiswini sabo. Kodwa bewazi ukuthi, njengamafutha esiswini esiwabona ngaphandle, kukhona uhlobo lwamafutha emizimbeni yethu esingenakulubona, kodwa luyingozi kakhulu ? Namuhla sizokhuluma ngalamafutha "antshontshayo" okufanele wonke umuntu awaqaphele, afihliwe emzimbeni. Kwezokwelapha, siwabiza ngokuthi lawa mafutha e-Visceral .
Kalula nje, iyini i-Visceral Fat?
Amafutha angaphakathi kwesisu akuwona nje ungqimba olujwayelekile lwamafutha ngaphansi kwesikhumba sesisu sakho. Amafutha agcinwe ngokujulile kakhulu, azungeze izitho ezibaluleke kakhulu ngaphakathi kwesisu sakho. Cabanga ngawo njengomcamelo ozungeze izitho ezibalulekile njengenhliziyo yakho, isibindi, izinso, amanyikwe, namathumbu.
Kuhle ukuba namafutha amancane ngoba ahlinzeka ngesivikelo kanye nokuvikela lezi zitho zomzimba. Kodwa inkinga iqala lapho lolu ngqimba lwamafutha luba lukhulu kakhulu.
Lokhu kubizwa nangokuthi "amafutha asebenzayo." Isizathu salokhu ukuthi la maseli amafutha awahlali endaweni eyodwa nje kuphela. Akhiqiza amakhemikhali nama-hormone ayingozi emzimbeni wethu futhi awafake egazini. Lezi zinto zandisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela, ngisho nezinhlobo ezithile zomdlavuza.
Kalula nje, amafutha e-visceral, afihliwe emzimbeni wakho, ayingozi kakhulu kunamafutha angaphansi kwesikhumba ongawezwa ngaphansi kwesikhumba sesisu sakho.
Kungani lolu hlobo lwamafutha luqongelela emizimbeni yethu?
Kunezizathu eziningana zalokhu. Ake sibheke eziyinhloko.
- Ukudla Okungafanele: Uma sidla njalo ukudla okunoshukela omningi, ufulawa namafutha, umzimba wethu ugcina lawo mandla engeziwe njengamafutha angaphakathi. Ukudla okuthengwa esitolo, iziphuzo ezinoshukela, amabhisikidi namakhekhe yizona zimbangela eziyinhloko zalokhu.
- Ukuntuleka kokuzilolonga: Abantu abasebenza endaweni eyodwa usuku lonke futhi abaphila impilo yokuhlala phansi banamathuba amaningi okuqongelela la mafutha. Uma amandla esiwathola ekudleni engashiswa, agcinwa njengamafutha.
- Ukucindezeleka: Nakuba abantu abaningi bengakwazi lokhu, kuyimbangela enkulu yokwanda kwamafutha e-visceral. Uma sicindezelekile, umzimba wethu ukhiqiza i-hormone ebizwa ngokuthi `(cortisol)` . Le hormone ivuselela ukubekwa kwamafutha esiswini. Uzizwa sengathi ufuna ukudla okuthile ezinsukwini ezicindezelayo kakhulu, akunjalo? Le hormone nayo iyakuthinta lokho.
- Izakhi zofuzo: Abanye abantu bathambekele ekuqongeleleni amafutha esiswini. Kodwa lokho akusho ukuthi ngeke sikwazi ukuwalawula. Angalawulwa kakhulu ngendlela yokuphila enhle.
- Ukuntuleka kokulala:Uma singalali ngokwanele, ukusebenza kwama-hormone emzimbeni wethu kuyaphazamiseka. Lokhu kungandisa isifiso sokudla futhi kubangele ukunqwabelana kwamafutha e-visceral.
Yiziphi izifo ezenzekayo lapho amafutha e-visceral enyuka?
Lokhu kwanda kwamafutha kufana nokugcina ibhomu emizimbeni yethu, ngoba kuvula indlela yezifo eziningi ezimbi.
- Isifo Sikashukela Sohlobo 2: Ngenxa yamakhemikhali akhiqizwa amafutha angaphakathi emzimbeni, i-hormone ye-insulin yomzimba ayikwazi ukusebenza kahle (Ukumelana Ne-insulin). Lokhu kuyimbangela yesifo sikashukela.
- Isifo senhliziyo kanye nesifo sohlangothi: La mafutha andisa ukunqwabelana kwamafutha emithanjeni yegazi (i-atherosclerosis). Aphinde andise umfutho wegazi. Lokhu kwandisa ingozi yesifo senhliziyo kanye nesifo sohlangothi.
- I-Cholesterol Ephakeme: La mafutha nawo anegalelo ekwandiseni izinga le-cholesterol embi.
- Isifo Sesibindi Esinamafutha: Amafutha aqoqana nxazonke zesibindi, okungaphazamisa ukusebenza kwesibindi.
- Ezinye izinhlobo zomdlavuza: Ucwaningo luthole ukuthi kwandisa nengozi yezinhlobo ezithile zomdlavuza, njengomdlavuza wamathumbu amakhulu kanye nomdlavuza webele.
Ngaphezu kwalokho, izimo ezihlobene nama-hormone njenge-Cushing's syndrome kanye ne-hypothyroidism nazo zingabangela ushintsho emazingeni amafutha e-visceral. Lezi zimo azivamile, kodwa zingaba zimbi kakhulu.
Ngingazi kanjani ukuthi nginamafutha amaningi kakhulu e-visceral?
Lokhu kungalinganiswa ngokufana ncamashi ne-MRI scan. Kodwa lokho akusebenzi. Ngakho-ke kunezindlela ezimbalwa ezilula esingazisebenzisa ukuthola umbono oqondile ngalokhu ekhaya. Uma unokungabaza ngalokhu, kungcono ukuzama lezi zindlela bese ukhuluma nodokotela wakho.
| Indlela yokulinganisa | Ungakwenza kanjani? | Izinga lengozi libonisa |
|---|---|---|
| Ukulinganisa Ukhalo | Thatha i-tape measure bese ulinganisa ingxenye encane kakhulu yesinqe sakho, ngaphezu kwesifuba sakho, ngaphezu kwethambo lakho lesinqe. Ungabambeli umoya wakho, phumula nje. | Kwabesifazane: amasentimitha angu-35 noma ngaphezulu. Kwabesilisa: amasentimitha angu-40 noma ngaphezulu. |
| Isilinganiso Sesinqe Nesinqe | Kala umjikelezo wesinqe sakho. Bese ulinganisa ingxenye ebanzi kakhulu yezinqe zakho. Manje hlukanisa isilinganiso sesinqe sakho ngesilinganiso sesinqe sakho. (Isinqe ÷ Isinqe) | Kwabesifazane: uma kungaphezu kuka-0.85. Kwabesilisa: uma kungaphezu kuka-0.90. |
| Inkomba Yesisindo Somzimba (i-BMI) | Lesi yisilinganiso sokuthi unesisindo esinempilo yini ngobude bakho. Ungakuhlola kalula lokhu nge-BMI calculator eku-inthanethi. | Uma i-BMI yakho ingu-30 noma ngaphezulu, amazinga akho amafutha e-visceral angase abe phezulu. |
Kungaba nzima ukuthatha lezi zilinganiso nokuqonda incazelo yazo eqondile wedwa, ngakho-ke uma unenkinga ngalokhu, qiniseka ukuthi ukhuluma nodokotela wakho.
Kulungile, pho ulahlekelwa kanjani la mafutha ayingozi?
Nazi izindaba ezinhle kakhulu! Amafutha e-visceral uhlobo lwamafutha angalahleka ngokushesha kunamafutha angaphansi kwesikhumba. Okudingekayo nje ukuzinikela kwakho kanye nendlela yokuphila efanele. Akukho muthi okhethekile walokhu. Okudingeka ukwenze nje ukwenza izinto ezimbalwa ezilula.
| Okufanele ngikwenze | Kalula nje... |
|---|---|
| Hlala Umatasa | Yenza uhlobo oluthile lokuzivocavoca olukwenza ujuluke, okungenani izinsuku ezi-5 ngesonto, okungenani imizuzu engama-30 ngosuku. Ukuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, nokubhukuda konke kuhle kakhulu. Ukuqeqesha isisindo nakho kuyindlela enhle yokushisa amafutha. Ungathola imiphumela esheshayo ngezindlela ezifana nokuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT)``. |
| Phatha Lokho Okudlayo | Gcwalisa ingxenye yepuleti lakho ngemifino nezithelo. Nciphisa uwoyela, ushukela, ufulawa, nokudla okucutshunguliwe ngangokunokwenzeka. Yidla ukudla okune-fiber eningi (irayisi elinsundu, i-oats, ubhontshisi). Bheka futhi amaphethini okudla okunempilo njengokudla kwaseMedithera. |
| Lala Ngokwanele | Zama ukulala kahle okungenani amahora angu-7-8 ngosuku. Lokhu kuzosiza ukulawula ama-hormone okucindezeleka nokunciphisa ukunqwabelana kwamafutha. |
| Yehlisa Ukucindezeleka | Phumuza ingqondo yakho ngokwenza izinto ezifana nokuzindla, i-yoga, ukulalela umculo, noma ukuzibandakanya nomsebenzi wokuzilibazisa owuthandayo. Lokhu kungasiza ekulawuleni amazinga e-cortisol. |
| Nciphisa Utshwala | Utshwala luqukethe amakhalori angenalutho angenawo umsoco. Lawa angagcinwa ngqo njengamafutha esiswini. Utshwala luyingozi nasesibindini. |
Uma wenza lezi zinto izinyanga ezimbili kuya kwezintathu ngqo, uzobona umehluko emzimbeni wakho. Ngeke nje kuphela ukuthi usayizi wesisu sakho uzoncipha, kodwa futhi uzozizwa unempilo futhi ulula.
Umlayezo Wokuya Nawe Ekhaya
- Amafutha e-visceral uhlobo oluyingozi lwamafutha aqongelela ngaphakathi esiswini sakho, azungeze izitho ezibalulekile njengenhliziyo nesibindi sakho.
- Lokhu kuyimbangela enkulu yezifo eziningi ezifana nesifo sikashukela, isifo senhliziyo, kanye ne-cholesterol ephezulu.
- Ungathola umbono oqondile ngalokhu ngokulinganisa umjikelezo wesinqe sakho. Uma isinqe sakho singaphezu kwamasentimitha angu-35 kowesifazane kanye namasentimitha angu-40 kowesilisa, usengozini.
- Ingxenye engcono kakhulu ukuthi, ukulahlekelwa la mafutha kulula kunalokho ocabanga. Okudingekayo nje ukudla okufanele kanye nokuzivocavoca okwanele .
- Uma unemibuzo noma ukungabaza ngalokhu, ungenzi izinqumo wedwa, kodwa khuluma nodokotela womndeni wakho (udokotela). Uzokunikeza iseluleko esifanele kakhulu.
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