Kodi Malo Odziwika Ndi Otani Amapezeka Ndipo Ndimachotsa Bwanji?
Mafuta a maonekedwe ndi minofu ya mafuta yomwe imayendera ziwalo zanu zofunika. Mafuta a visceral ali kuti? Mudzapeza mkati mwa thupi lanu ndipo nthawi zina amatchedwa mafuta a mimba. Ngati muli ndi mafuta ochuluka kwambiri, mukhoza kukhala pachiopsezo cha matenda ndi matenda ena.
Tanthauzo la Fat
Popeza mafuta oterewa amatchedwa mafuta a mimba , mukhoza kudabwa chifukwa chake timagwiritsa ntchito mawu akuti "visceral" kuti tilongosole.
Chifukwa chake ndikuti pali mitundu iwiri ya mafuta m'mimba mwako ndi mafuta a viscer ndi chimodzi mwa izo.
Mu malo azaumoyo, mawu visceral amatanthawuzira kapena pafupi ndi ziwalo zanu zofunikira (anu viscera ). Izi ndi ziwalo zozama mumatumbo anu, monga mimba yanu ndi matumbo anu. Minofu ya m'maso imapezeka m'makoma a ziwalo zanu zobisika. Mafuta oyang'ana mazira akuzungulira ziwalo zimenezo. Popeza ziwalo zanu zofunikira zili pakatikati, mafuta operesa amapezeka m'madera ozungulira mimba yanu.
Koma osati mafuta onse a mimba ndi mafuta ochepetsetsa. Palinso mtundu wina wa mafuta wotchedwa fat subcutaneous . Mafuta osambira amapezeka pansi pa khungu. Mtundu uwu wa mafuta uli pamtundu wanu wonse ndipo ndifunikira kuti thupi lanu lizigwira bwino.
Chifukwa Chimene Mungafunikire Kuchepetsa Mafuta a Viscer
Ngati muli ndi mafuta ochuluka kwambiri, muli ndi matenda otchedwa visceral obesity. Nthaŵi zina madokotala amachititsa kuti vutoli likhale lovuta .
Ngakhale mafuta ambiri aliwonse angathe kukhala owopsa, pali zoopsa zina zomwe zimakhudzana ndi kukhala ndi mafuta ochuluka kwambiri.
Odwala omwe ali ndi vuto la kunenepa kwambiri ali paziopsezo zazikulu pazinthu zingapo, kuphatikizapo:
- insulini kukana
- kusagwirizana kwa shuga
- high cholesterol
- kuthamanga kwa magazi
- matenda a mtima
Mungathe kuyankhula ndi wothandizira zaumoyo wanu za chiopsezo cha matendawa ndi matenda ena ndi momwe mafuta anu amchere angathandizire payekha. Dokotala wanu angafune kuyeza mafuta anu oyang'anapo ndikupanga ndondomeko zochokera ku zotsatira.
Mmene Mungayesere Mafuta Achidwi
Mu kachipatala kathanzi kapena zochitika za maphunziro, dokotala akhoza kulingalira mafuta anu oyang'ana pakhomo poyesa chiuno. Mimba yanu ya mimba ingathe kumvetsetsa kuchuluka kwa mafuta omwe mumanyamula kuzungulira ziwalo zanu zofunika. Mukhozanso kuyesa mafuta anu m'mimba mwathu.
Kuti muyese bwino, gwiritsani ntchito tepi yosinthasintha. Lembani pozungulira mbali yochuluka kwambiri ya m'mimba mwako, kudutsa mimba yanu. Tepiyi iyeneranso kupumula khungu lanu mwachikondi; Osati wotayika kwambiri moti imagwa ndipo siuma kwambiri moti imakumba mu khungu lanu. Pamene tepiyi imayeza bwino, puma ndiyeno muyese muyeso pa exhale.
Amuna ndi akazi ali ndi nambala zosiyana zomwe zingasonyeze kuti ndi zovuta.
- Amuna: Chiwerengero cha m'chiuno chimaposa masentimita 40
- Akazi: Chiyeso chambala chachikulu kuposa masentimita 35
Ngati lainline yanu ikuwonetsa chiopsezo chachikulu chowonekera, kambiranani ndi dokotala wanu. Gulu lanu lothandizira zaumoyo likhoza kuyesa zoyezetsa zambiri kuti muyese molondola mafuta anu omwe mumawunikira kuti muthe kudziwa bwino momwe mungapewere matenda.
Mmene Mungasamalire Mafuta Oonekera
Si zachilendo kukhala ndi mafuta am'mimba omwe mukufuna kutaya. Kaya mafuta ozungulira pakati panu ndi mafuta otcheral kapena mafuta ochepa, mapulani anu adzakhala ofanana. Pofuna kutaya mafuta, muyenera kuwonjezera ntchito zanu za tsiku ndi tsiku ndi kuchepetsa chakudya chanu . Mutha kuwona mapiritsi ndi mavitamini omwe amafalitsidwa pa intaneti omwe amadzitcha kuti amachepetsa mafuta a m'mimba, koma zambiri zamagetsi sizigwira ntchito-ndipo zina zingakhale zoopsa.
Ngati mumakhudzidwa ndi mafuta a m'mimba, lankhulani ndi dokotala wanu. Angathe kufotokoza momwe mafuta omwe amawonekera amachititsa kuti mukhale ndi chiopsezo cha matenda. Kudziwa izi zokhudzana ndi thanzi lanu kungakuthandizeni kupanga kusintha koyenera kuti muchepetse mafuta anu ochepetsetsa , pitirizani kulemera kolemetsa ndikukhala pakatikati.
> Zotsatira:
> Kuyeza Mlonda Wanu. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/assessing/
> American Council on Exercise. ACE Health Coach Manual 2013.
> American Council on Exercise. Buku la ACE Personal Trainer 2012.