Zinthu 5 Zomwe Simudziwa Zokhudza Mafuta a Thupi

Zamkati

• Mafuta Amabwera Mumitundu Yosiyanasiyana
• Mafuta Pamatako Anu Ndi Olemera kuposa Mafuta Omwe Mumakhala Nawo
• Choyamba Mumawotcha Ma calories, Chachiwiri Mumawotcha Mafuta
• Mafuta Amakhudza Maganizo Anu
• Ngakhale Anthu Osiyanasiyana Amatha Kukhala Ndi Cellulite
• Onaninso za

Mafuta ndi mawu apamwamba kwambiri a zilembo zitatu, makamaka mtundu womwe mumathera nthawi yochuluka mukuyang'ana zakudya zanu ndikugunda masewera olimbitsa thupi kuti musakhale kutali (kapena kuti musachoke). Koma kupitilira kukupangitsani kuti muwoneke wocheperako, mafuta amatha kukhala ndi tanthauzo lalikulu lakuthupi komanso lamalingaliro. Tinayankhula ndi Shawn Talbott, Ph.D., katswiri wamafuta azakudya komanso wolemba Chinsinsi cha Mphamvu: Momwe Mungagonjetse Kutopa, Kubwezeretsa Kusagwirizana Kwazinthu Zachilengedwe, ndi Kupezanso Mphamvu Zanu Zachilengedwe, kuti mudziwe mfundo zingapo zofunika zomwe zingakudabwitseni.

Mafuta Amabwera Mumitundu Yosiyanasiyana

Mwachindunji, pali mitundu yosiyanasiyana yamafuta omwe ali ndi mitundu yosiyanasiyana komanso magwiridwe antchito, malinga ndi Talbott: woyera, bulauni, ndi beige. Mafuta oyera ndi omwe anthu ambiri amaganiza kuti ndi otumbululuka komanso opanda ntchito. Zopanda phindu chifukwa zimakhala ndi kagayidwe kachakudya kakang'ono kotero sizimakuthandizani kutentha zopatsa mphamvu monga momwe minofu imachitira, ndipo ndi mtundu waukulu wa mafuta m'thupi la munthu, womwe umaphatikizapo oposa 90 peresenti. Mwanjira ina, ndi gawo losungirako zopatsa mphamvu zowonjezera.

Mafuta akuda ndi obiriwira chifukwa chakupezeka kwa magazi ndipo amatha kuwotcha zopatsa mphamvu m’malo mozisunga—koma kokha ngati muli makoswe (kapena nyama ina); otsutsa ena amatha kuyambitsa mafuta a bulauni kuti awotche zopatsa mphamvu ndikupanga kutentha kuti azitentha m'nyengo yozizira. Anthu, zachisoni, ali ndi mafuta ofiira pang'ono omwe sangakuthandizeni kuwotcha mafuta kapena kutentha.

Mafuta amtundu wachitatu, mafuta a beige, ali pakati pa oyera ndi a bulauni potengera mphamvu yake yoyaka ma calorie, zomwe kwenikweni zimakhala zosangalatsa kwambiri. Chifukwa chiyani? Chifukwa ofufuza akuyang'ana njira zosinthira maselo oyera amtundu wamafuta kukhala amtundu wa beige kudzera pazakudya ndi masewera olimbitsa thupi kapena zowonjezera. M'malo mwake, pali umboni wotsimikizira kuti mahomoni ena omwe amayendetsedwa ndi masewera olimbitsa thupi amatha kusintha maselo oyera amafuta kukhala beige, komanso umboni wina wosonyeza kuti zakudya zina monga m'nyanja za bulauni, mizu ya licorice, ndi tsabola wotentha zimatha kuchita izi. komanso.

Mafuta Pamatako Anu Ndi Olemera kuposa Mafuta Omwe Mumakhala Nawo

Ndizotheka kunena kuti palibe mayi amene amakonda mafuta m'thupi limodzi, koma ndizotetezeka kwambiri kukhala peyala kuposa apulo, Talbott akuti. Mafuta am'mimba, omwe amadziwikanso kuti mafuta owoneka bwino, amathandizira kwambiri mahomoni opsinjika a cortisol poyerekeza ndi mafuta omwe ali ntchafu kapena matako anu, chifukwa chake kupsinjika kukakakamira (ndipo simukupeza njira yothanirana nayo), zowonjezera ma calories omwe amadya amatha kutha kuzungulira pakati panu.

Mafuta a m'mimba ndi otupa kwambiri kuposa mafuta omwe amapezeka kwina kulikonse m'thupi ndipo amatha kupanga mankhwala ake otupa (monga chotupa). Mankhwalawa amapita kuubongo ndipo amakupangitsani kukhala ndi njala ndi kutopa, ndiye kuti mumatha kudya mopitirira muyeso kapena kudya zakudya zopanda thanzi osachita masewera olimbitsa thupi, potero zimapangitsa kuti pakhale zovuta komanso kupititsa patsogolo mafuta am'mimba ambiri. Nkhani yabwino ndiyakuti chilichonse chomwe chimakuthandizani kuti muchepetse kutupa chimathandizira kuchepetsa zizindikiro ku ubongo. Talbott amalimbikitsa mafuta a nsomba (a Omega 3's) ndi ma probiotics, omwe mutha kumwa ngati mapiritsi kapena kuwapeza podya yogati yokhala ndi zikhalidwe zogwira ntchito.

Choyamba Mumawotcha Ma calories, Chachiwiri Mumawotcha Mafuta

Mawu akuti "kuwotcha-mafuta" amaponyedwa mozungulira Willy-nilly m'magulu olimbitsa thupi, koma monga chisonyezero cha kuwonda, ndizosalunjika. Musanawotche mafuta, mumawotcha zopatsa mphamvu, ngakhale zopatsa mphamvuzo zimachokera ku zomwe zasungidwa (glycogen ndi shuga wamagazi) kapena mafuta osungidwa mthupi. Ma calories omwe mumawotcha nthawi iliyonse yolimbitsa thupi, ndiye kuti mumapanga kuchepa kwakukulu komanso mafuta omwe mumataya.

Muthanso kupanga zoperewera za kalori pakudya pang'ono. Chinyengo, komabe, ndi nthawi, chifukwa ndizovuta kuti anthu ambiri aziyika nthawi yofunikira kuti awotche zopatsa mphamvu zokwanira kuti achepetse thupi. Talbott (ndi akatswiri ena ambiri) amalimbikitsa maphunziro a nthawi yayitali kwambiri (HIIT) kuti awotche ma calories ambiri momwe angathere munthawi yochepa momwe angathere. Njirayi, yomwe imasinthasintha pakati pa kuyesayesa kolimba / kosavuta, imatha kuwotcha ma calories awiri munthawi yofanana yogwiritsira ntchito nthawi yayitali.

Mafuta Amakhudza Maganizo Anu

Zachidziwikire kuti palibe njira yosavuta yowonongera tsiku lanu kuposa kuwona kuti mwakwera manambala pang'ono, koma kukhala ndi mafuta owonjezera - makamaka mozungulira mimba yanu kumapangitsa kuti kutupa / cortisol kuzungulira, komwe kafukufuku akuwonetsa kungakhale koyipa kwambiri matenda a maganizo monga bipolar disorder. Ngati muli ndi nkhawa / kudya / kupindula / kupsinjika, komabe, mutha kukhala ndi nkhawa nthawi zonse, ngakhale mulibe matenda.

Pofuna kuthana ndi mavutowa, yesetsani kudya chokoleti chamdima, akutero Talbott; pali shuga wokwanira wokhutiritsa kukhumba komwe kumayambitsa kupsinjika, koma ma flavonoids athanzi amathandiza kuchepetsa kutupa komwe kumabweretsa kupsinjika. Zakudya zamkaka zonenepa kwambiri monga yogurt zitha kukhala ndi zotsatira zofananira-kuphatikiza kashiamu ndi magnesium kumathandizira kuthana ndi mayankho.

Ngakhale Anthu Osiyanasiyana Amatha Kukhala Ndi Cellulite

Mawu owopsa a c-mawu amayamba chifukwa cha mafuta omwe amakhala pansi pakhungu (otchedwa subcutaneous fat).Khungu lambiri la "dimples" limapangidwa ndi minyewa yolumikizana yomwe imamangiriza khungu ku minofu yapansi, ndi mafuta otsekeka pakati ngati sangweji. Simukusowa mafuta ochulukirapo kuti muchepetse zovuta, chifukwa chake mutha kukhala owoneka bwino ndikukhala ndi mafuta ochepa koma mumakhala ndi thumba laling'ono lamafuta, mwachitsanzo, pamatako kapena kumbuyo kwa ntchafu zanu.

Kumanga minofu ndikutaya mafuta (ndipo gawo lotaya mafuta ndilofunikira-muyenera kutaya) kungathandize kuchepetsa mawonekedwe a cellulite; Mafuta odzola a cellulite ndi mafuta odzola angathandizenso kuchepetsa maonekedwe a khungu la dimples (ngakhale sangachite chilichonse chokhudza mafuta omwe ali pansi).

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