Uyazazi lezi zinoni zangaphakathi eziyingozi esiswini? (Amafutha angaphakathi ayingozi)

Sonke sikhathazeka ngamafutha esiswini. Ikakhulukazi ungqimba lwamafutha esiswini sethu esingaluthinta futhi siluzwe. Kodwa bewazi ukuthi empeleni kukhona uhlobo lwamafutha oluyingozi kakhulu esiswini sethu esingenakulubona ngamehlo ethu? Lawa amafutha angaphakathi esizokhuluma ngawo namuhla, noma `(Amafutha Angaphakathi)`. Kufana nesitha esithule. Ngakho-ke, ake sikuqonde kahle lokhu.

Kuyini Amafutha E-Visceral?

Kalula nje, amafutha angaphakathi emzimbeni uhlobo lwamafutha aqongelela esiswini sethu, azungeze izitho zethu zangaphakathi. La mafutha aqongelela ezithweni ezibalulekile njengesibindi sethu, amathumbu kanye nesisu.

Lokhu akulona nje ungqimba lwamafutha. Yingakho ngezinye izikhathi kubizwa ngokuthi “amafutha asebenzayo” ngoba akhiqiza ama-hormone namanye amakhemikhali angathinta indlela imizimba yethu esebenza ngayo.

Manje ungase uzibuze ukuthi umehluko uyini phakathi kwala mafutha nongqimba lwamafutha esiswini esiluthinta ngezandla zethu. Ake sikuqonde kahle lokho.

Kungani ukuba namafutha amaningi e-visceral kuyingozi?

Ukuba namafutha amaningi kakhulu kwanoma yiluphi uhlobo akukuhle empilweni yakho. Kodwa-ke, ukuba namafutha amaningi angaphakathi kunamafutha angaphansi kwesikhumba kungaba nomthelela ezifweni eziningi ezimbi.

Abacwaningi bakholelwa ukuthi la maseli amafutha angaphakathi akhiqiza amaprotheni amaningi abangela ukuvuvukala ezicutshini nasezithweni zomzimba wethu. Angabangela futhi ukuthi imithambo yegazi inciphe, yingakho kwenzeka izimo ezifana nomfutho wegazi ophakeme.

Nazi ezinye zezingozi ezinkulu ezingase zivele:

• Isifo Senhliziyo: Ucwaningo luthole ukuthi abantu abanamafutha amaningi e-visceral basengozini ephindwe kabili yokuthola isifo senhliziyo.
• Isifo Sikashukela Sohlobo 2: La mafutha angabangela ukumelana ne-insulin emzimbeni, okuhlobene ngqo nesifo sikashukela.
• Umfutho wegazi ophezulu: Umfutho wegazi ungakhuphuka ngenxa yemiphumela emithanjeni yegazi.
• I-Cholesterol Ephakeme: La mafutha abangela ukuba izinga le-cholesterol embi, noma i-LDL cholesterol, egazini likhuphuke.
• Isifo sohlangothi: Abantu abanamafutha amaningi e-visceral basengozini enkulu yesifo sohlangothi. Kungathinta nengozi yesifo sohlangothi besebancane.
• Umdlavuza Othile: La mafutha atholakale ehlotshaniswa nezinhlobo eziningana zomdlavuza, njengomdlavuza wamathumbu amakhulu.
• Isifo sika-Alzheimer: Ucwaningo lubonisa ukuthi abantu abanamafutha amaningi esiswini, ikakhulukazi amafutha ase-visceral, banamathuba aphindwe kathathu okuthola i-dementia kanye nesifo sika-Alzheimer. (Linda, ngisebenzise igama lesiBengali elithi "ডেমেন্শিয়া". Kumele ngilungise lokhu. I-Dementia ngesiSinhala ithi "মাতি ভিরাম্না". Ake sisebenzise lokho.)
• Ukulungiswa: Ucwaningo lubonisa ukuthi abantu abanamafutha amaningi esiswini, ikakhulukazi amafutha angaphakathi, banengozi ephindwe kathathu yokuthola i-dementia kanye nesifo i-Alzheimer's.

Wazi kanjani ukuthi unamafutha angakanani?

Ukuphela kwendlela yokubona ngempela ukuthi unamafutha angakanani emzimbeni wakho iwukuhlola okubizayo njenge-"CT scan" noma i-"MRI." Kodwa udokotela ngeke acele ukuhlolwa okunje ukuze nje alinganise amafutha.

Kodwa ungakhathazeki. Kunezindlela ezimbalwa ezilula ongathola ngazo umbono ongemuhle ngalokhu ekhaya.

Nazi ezinye izindlela ezilula:

1. Kala umjikelezo wesinqe sakho: Thatha i-tepi yokukala bese ulinganisa uzungeze isinqe sakho, unqamule isinqe sakho, ugcine isisu sakho sikhululekile.

• Abesifazane: 35 amasentimitha noma ngaphezulu, ungase ube namafutha amaningi e-visceral.
• Amadoda: amasentimitha angu-40 noma ngaphezulu, angase abe sengozini.
• Kulabo abadabuka e-Asia: Lezi zindinganiso ziyahlukahluka. Abesifazane babhekwa njengamasentimitha angu-31.5 kanti abesilisa babhekwa njengamasentimitha angu-35.5.

2. Inkomba Yobuningi Bomzimba (BMI): Lena ifomula yokubona ukuthi unesisindo esinempilo yini ngobude bakho. I-BMI engama-30 noma ngaphezulu ibhekwa njengokukhuluphala futhi ingabonisa ukwanda kwamafutha e-visceral. (Kwabantu base-Asia, i-BMI engama-23 noma ngaphezulu nayo iyingozi.) Kodwa khumbula, i-BMI ayihlukanisi phakathi kwesisindo semisipha namafutha.

3. Ukuma Komzimba: Bheka esibukweni. Ugcina kuphi amafutha amaningi emzimbeni? Uma umzimba wakho ukhuluphele futhi imilenze yakho imincane (isimo se-apula), kusho ukuthi ungase ube namafutha amaningi e-visceral. Lesi simo sivame kakhulu kwabesilisa. Kwabesifazane, ungase ubone amafutha amaningi ezinqeni nasemathangeni (isimo se-pea).

Ungawanciphisa kanjani la mafutha ayingozi?

Izindaba ezinhle ukuthi ayikho indlela yomlingo yokunciphisa la mafutha e-visceral. Angancishiswa ngemikhuba efanayo elula esiyilandelayo ukuze sihlale siphilile futhi sinciphise isisindo. Eqinisweni, lapho siqala ukuzivocavoca, la mafutha e-visceral yinto yokuqala eqala ukusha. Asha ngokushesha kunamafutha angaphansi kwesikhumba.

Nazi ezinye izinto ongazenza:

• Qhubeka Uhamba: Yenza okuthile okusheshayo njengokuhamba, ukugibela ibhayisikili, noma ukusebenzisa izitebhisi okungenani imizuzu engama-30 ngosuku. Futhi, yenza izivivinyo zokuqinisa imisipha njengokuphakamisa izinsimbi, ama-push-up, kanye nama-sit-up.
• Yidla Ngokuhlakaniphile: Yidla ukudla okwengeziwe okucebile nge-calcium kanye ne-vitamin D (isipinashi, i-kale, ubisi, i-yogurt, ushizi, inhlanzi encane). Nciphisa iziphuzo ezinoshukela, amaswidi, kanye nokudla okucutshungulwe okuqukethe '(amafutha e-Trans)' ngangokunokwenzeka. Gwema ukudla okuqukethe izinto ezifana "namafutha angenawo i-hydrogenated kancane" noma "isiraphu yommbila ene-fructose ephezulu".
• Ukuzila Ukudla Ngezikhathi Ezithile: Ezinye izifundo zibonisa ukuthi ukudla ngezikhathi ezithile zosuku kuphela (isib., 9 ekuseni kuya ku-5 ntambama) kungasiza ekunciphiseni la mafutha angaphakathi. Ungakhuluma nodokotela wakho ngalokhu bese uthola iseluleko.
• Lala Kahle: Ukungalali ngokwanele, ukulala kahle nakho kuyimbangela yokwanda kwamafutha e-visceral.
• Ukubhekana Nokucindezeleka: Lapho ukucindezeleka kwanda, umzimba wethu ukhiqiza i-hormone ebizwa ngokuthi "i-Cortisol." Lokhu kungandisa nokugcinwa kwamafutha. Nciphisa ukucindezeleka ngokwenza izinto ezifana ne-yoga, ukuzindla, nokuphuma ngaphandle ukuze uhambe.
• Gwema Utshwala: Ukuphuza utshwala ngokweqile nakho kuyimbangela enkulu yokwanda kwamafutha e-visceral.

Kufanele ngikhulume nini nodokotela ngalokhu?

Uma ukhathazekile ngobukhulu besinqe sakho, noma uma unomuzwa wokuthi la mafutha angaphakathi kwesisu ayingozi empilweni yakho, ungangabazi ukubona udokotela wakho.

Angabe esehlola izinto ezifana nomfutho wegazi lakho, ushukela wegazi, kanye namazinga e-cholesterol bese ekunikeza iseluleko esiqondile mayelana nokushintsha kokudla nendlela yokuphila okufanele.