Momwe mungayese ndi kutanthauzira gawo lanu la mafuta
Maonekedwe a thupi ndi chiwerengero cha mafuta ndi mafuta omwe alibe mafuta m'thupi lanu. Maonekedwe abwino a thupi ndi omwe amaphatikizapo kuchuluka kwa mafuta a thupi ndi kuchulukitsa kwa mafuta opanda mafuta, kuphatikizapo minofu, mafupa, ndi ziwalo.
Maonekedwe a thupi amayesedwa kuti ayese thanzi lanu ndi thanzi lanu. Kawirikawiri, mudzakhala ndi thupi lomwe mumayesedwa poyambira pang'onopang'ono kapena pulogalamu yolimbitsa thupi ndikuyang'aniridwa nthawi ndi nthawi kuti muwone momwe mukuyendera.
Kodi Thupi Limapanga Chiyani?
Thupi lanu liri ndi mitundu iwiri ya misa: mafuta a thupi ndi misala.
- Mafuta a thupi angapeze minofu ya minofu, pansi pa khungu (mafuta ochepa chabe), kapena ziwalo zozungulira ( mafuta a visceral ). Mafuta ena ndi ofunikira kuti akhale ndi thanzi labwino. Amatchedwa mafuta ofunikira komanso amathandiza kuteteza ziwalo zamkati, kusungira mafuta, komanso kuyang'anira mahomoni ofunika kwambiri. Koma mungakhalenso ndi mafuta ochuluka komanso osayenera thupi.
- Misa yopanda mafuta amaphatikizapo fupa, madzi, minofu, ziwalo, ndi ziphuphu. Angathenso kutchedwa minofu yowonda. Minofu imeneyi imakhala yogwira ntchito, yotentha mafuta a mphamvu, pamene mafuta a thupi sali.
Mafuta olemera thupi ndi chiyero cha thupi kupanga momwe thupi lanu lirili lolemera kwambiri. Kuchuluka kwa thupi lanu lomwe si mafuta ndi misa yopanda mafuta. Pali mitundu yosiyanasiyana ya mafuta a thupi, omwe amasiyana ndi amuna ndi akazi.
Kudziyesa payekha ya madzi osambira sikusanthula bwino thupi lanu chifukwa nthawi zonse silingathe kudziwa kuchuluka kwake kwa kulemera kwanu kuli ndi madzi, mafuta, kapena minofu.
Kuti mudziwe ngati thupi lanu lili ndi thanzi labwino, muyenera kupeza chiwerengero cha mafuta anu.
Thupi labwino la Thupi
A American Council on Exercise (ACE) amapereka miyeso imeneyi kwa anthu osiyanasiyana:
ACE Mafuta Ambiri Mafuta Amuna Amuna ndi Akazi
| Kufotokozera | Akazi | Amuna |
|---|---|---|
| Chofunika Kwambiri Fat | 10% mpaka 13% | 2% mpaka 5% |
| Othamanga | 14% mpaka 20% | 6% mpaka 13% |
| Chikhalidwe | 21% mpaka 24% | 14% mpaka 17% |
| Zolandiridwa | 25% mpaka 31% | 18% mpaka 24% |
| Zosavuta | oposa 32% | oposa 25% |
Ochita maseŵera amakhala ndi mafuta ochepa thupi, omwe angakhale opindulitsa pa masewera monga masewera ndi njinga. Koma kukhala ndi mafuta ochepa thupi kwambiri ndi matenda. Wachisewero wachikazi wothamanga amachititsa kuti pakhale ngozi yowonongeka ndi zaumoyo. Zimaphatikizapo vuto la kudya , amenorrhea ndi kuchepa kwa fupa la mnofu ndi chiopsezo chowonjezeka cha kufooka kwa maganizo ndi kufooketsa mafupa.
Ngati muli olemera kwambiri kapena ochepa kwambiri, muli ndi mafuta ochulukirapo komanso mafuta ochuluka kwambiri. Mutha kusintha thupi lanu popanga thupi lopweteka pogwiritsa ntchito minofu ndi mafupa, komanso mwa kutaya mafuta owonjezera.
Mmene Mungayesetse Thupi Lanu Kupanga
Pali njira zingapo zomwe mungapezere kuchuluka kwa kuchuluka kwa mafuta a thupi lanu kunyumba, pa masewero olimbitsa thupi, kapena kwa dokotala wanu:
Kuperewera kwa zinthu zakuthupi : Iyi ndi njira yomwe amagwiritsidwa ntchito ndi magulu opangidwa ndi manja ndi BIA maselo a mafuta omwe mumayendera ngati nthawi zonse. Mphamvu yaing'ono yamagetsi imadutsa m'thupi lanu. Mafuta, madzi ndi mafupa amaletsa kusiyana komweku pakapereka kuwerenga. Masikelo ambiri amagulitsidwa kuti agwiritse ntchito kunyumba ndipo palibe maphunziro apadera oyenerera. Miyeso ina, monga Fitbit Aria 2, ngakhalenso kuyanjanitsa ndi thupi lanu labwino kuti muwone momwe kusintha kwa ntchito zanu za tsiku ndi tsiku ndi zakudya zimakhudzira kulemera kwanu.
Miyendo Yopaka Khungu : Njira imeneyi imagwiritsidwa ntchito ndi ophunzitsa thupi labwino kapena mbali ya pulogalamu yolemera. Olembapo amagwiritsidwa ntchito kutengera zigawo zosiyanasiyana za thupi lanu.
- DEXA Scan (yawiri mphamvu ya ray ray-ray absorptiometry): Kuwunikira kumeneku kumachitidwa kuchipatala ndipo kungagwiritsidwe ntchito poyang'ana fupa lapafupa.
- Kuyeza kwa madzi : Zimakhala zovuta kuti mupeze mlingo wa golide wa muyezo wa mafuta omwe umaphatikizapo kukhala dunked mumtsuko wamadzi.
- Owerenga Mafuta : Pali owerengera omwe amagwiritsa ntchito miyeso yosiyanasiyana ya thupi, kuphatikizapo thupi lolemera mndandanda (BMI).
Zinthu Zokhudzana ndi Maonekedwe a Thupi
Momwe thupi lanu limakhalira lingakhudzidwe ndi zinthu zomwe simungathe kuzilamulira:
- Ukalamba: Anthu amataya minofu pamene amakalamba ngati sakhala ndi maphunziro olemera. Izi zimapangitsa kuti pang'onopang'ono kagayidwe kake kagayidwe.
- Kugonana: Akazi ali ndi mafuta ambiri thupi kusiyana ndi amuna monga njira ya chilengedwe kukonzekera mimba ndi anamwino.
- Matenda: Izi zimathandiza kuti mukhale achilendo kapena muli ndi chizoloŵezi chokhala ndi mafuta, kuphatikizapo kumene mumasunga.
- Mahomoni: Izi zingakhudze kusungira madzi ndi thupi.
Kodi Muyenera Kusintha Thupi Lanu?
Ngati mafuta a thupi lanu ali oposa kwambiri, mungayesetse kuchepetsa kupititsa patsogolo thanzi lanu, masewera olimbitsa thupi, ndi ubwino. Mukhozanso kuchepetsa chiopsezo chanu cha matenda. Ngati mafuta ochepa thupi lanu ali pansi pa mafuta ofunikira, mungafunenso kusintha kuti mufike pamtunda umenewo kuti muchepetse thanzi lanu.
Kusintha thupi lanu kuti likhale la thanzi labwino komanso labwino, limapangitsa kuti minofu iwonjezeke komanso kuchepetsa mafuta ochuluka . Mungasinthe zakudya zanu , yambani kuchita masewera olimbitsa thupi, kapena pangani njira ziwirizo .
Mawu Ochokera
Maonekedwe a thupi lanu ndi mafuta a thupi ndi ofunika kwambiri mukakhala pulogalamu yolemera. Mukhoza kuperewera kutaya mafuta ndi kupweteka thupi popanda kuona kulemera kwanu kukuchepa. Kuwona kuchepa kwa thupi lanu ndi kuyesetsa kuti thupi lanu liziyenda bwino ndi njira yabwino yowonera kuti mukupita patsogolo. Ndipafupi kusiyana ndi kale lonse ndi kupezeka kwambiri kwa minofu ya thupi .
> Zotsatira:
> American Academy of Orthopedic Surgeons. Mkazi wa Athlete Triad: Mavuto Amene Amayambitsa Zochita Zolimbitsa Thupi. http://orthoinfo.aaos.org/topic.cfm?topic=A00342.
> American Council on Exercise. Zida ndi Ziwerengero. https://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2
> Foni ya THA. Zolondola ndizo: Mfundo Zachidule ndi Ma Labs mu Thupi labwino ndi Umoyo . New York: Maphunziro a McGraw-Hill; 2017.
> National Heart, Lung, ndi Blood Institute. Kuyeza Kulemera Kwako Ndi Kuopsa kwa Umoyo. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm.