Kuchuluka kwa Mafuta Pathupi la Abs: Kodi Nambala Yamatsenga Ndi Chiyani?

Zamkati

• Mafuta ochuluka amthupi
• 5 mpaka 9 peresenti
• 10 mpaka 14 peresenti
• 15 mpaka 19 peresenti
• 20 mpaka 24 peresenti
• 25 mpaka 29 peresenti
• 30 mpaka 34 peresenti
• 35 mpaka 39 peresenti
• Mafuta azimayi ambiri
• 5 mpaka 9 peresenti
• 10 mpaka 14 peresenti
• 15 mpaka 19 peresenti
• 20 mpaka 24 peresenti
• 25 mpaka 29 peresenti
• 30 mpaka 34 peresenti
• 35 mpaka 39 peresenti
• Momwe kuchuluka kwamafuta amthupi kumayesedwa
• Mfundo yofunika

Zowona zamafuta amthupi

M'magulu olimbitsa thupi, anthu amakambirana tsiku ndi tsiku za momwe mungachepetsere mafuta m'thupi lanu ndikupeza ma phukusi asanu ndi limodzi. Nanga bwanji za munthu wamba? Ngati mukufuna kudziwa momwe mafuta amagawidwe amthupi amakhudzira momwe minofu yanu ikuonekera, takuphimbirani.

Koma tisanalankhule za kuchuluka kwamafuta amthupi, ndikofunikira kufotokoza mafuta amthupi. Malinga ndi a Elliott Upton, wophunzitsa wamkulu ku Ultimate Performance, mafuta amthupi, kapena minofu ya adipose, ndi gawo labwinobwino la thupi lililonse.

"Makamaka imagwira ntchito yosungira ndikupereka mphamvu zogwiritsa ntchito kagayidwe kachakudya pachilichonse kuyambira kumenya kwa mtima mpaka miyendo," akutero.

Upton akuti pali mitundu yambiri yamafuta, kuphatikiza mafuta ofiira, mafuta a beige, mafuta oyera, mafuta owoneka bwino, ndi mafuta ochepetsa. Mtundu wamafuta omwe amakhala pamwamba pa thupi ndimafuta ochepa; ndiwo mafuta omwe mumawona pakalilore.

Apa, timadutsa magawo amafuta amthupi kuchokera kutsika mpaka kumapeto, kuwonetsa mulingo womwe mukufuna kuti muwonekere.

Mafuta ochuluka amthupi

5 mpaka 9 peresenti

Kukhala ndi mafuta m'thupi kumapeto kwenikweni kwa sikelo kumakuikani m'gulu la akatswiri, kapena mpikisano womanga thupi, akutero Upton. "Awa ndi mafuta ofunikira amthupi omwe amangosiya okwanira kuti mukhale ndi moyo," akufotokoza.

Kuphatikiza apo, akuti kuchuluka kwamafuta a 5% ndizovuta kwambiri kutsikira, zovuta kuthana nazo, osati zabwino kwenikweni mthupi. Ananenanso kuti: "Simungowona minyewa yokha mthupi lanu, komanso zingwe zomangika za ziwalo zilizonse."

Ngati muli pafupi ndi 9 peresenti, mudzakhalabe owonda komanso mudzakhala ndi paketi sikisi.

10 mpaka 14 peresenti

Mafuta amtunduwu akadali oonda, zomwe zikutanthauza kuti abs yanu idzawonekera. Koma imawerengedwanso kuti ndi yathanzi komanso yosavuta kupeza kuposa 5 mpaka 9 peresenti.

Wophunzitsa wotsimikizika Steve Washuta akuti tanthauzo kumtunda kwa m'mimba ndi zina zakunja zitha kuwonekerabe, koma tanthauzo lake ndi lochepa ndipo theka la m'mimba silimatanthauziridwa.

15 mpaka 19 peresenti

Ngakhale kuti mukuganizabe kuti ndinu athanzi, sikungatheke kuti mudzawona kutanthauzira kwamitundu yambiri pamtunduwu. M'malo mwake, Upton akuti ndizokayikitsa kuti mungaone tanthauzo la ab mu gawo ili.

20 mpaka 24 peresenti

Mukamenya 20 mpaka 24% yamafuta amthupi, pamakhala mwayi woti mudzakhale ofewa kuzungulira pakati. Izi zikutanthauza kuti kutuluka kwanu sikuwoneka. Upton amatcha uku kumapeto kwenikweni kwa "avareji" kwa amuna.

25 mpaka 29 peresenti

Pamtundu wamafuta amthupi, simudzawona abs anu konse. Kwa amuna, mulingo uwu umadziwika kuti ndi wonenepa. Upton akuti kukongola sikuyenera kukhala vuto lanu lalikulu. M'malo mwake, muyenera kuyang'ana kwambiri pakupanga zosankha pamoyo wanu zomwe zingakuthandizeni kubwerera ku mafuta athanzi.

30 mpaka 34 peresenti

Mukafika pamlingo wamafuta amthupi, njira zina zakunja zitha kukhala zofunikira. Izi sizimadziwika ngati mafuta ovomerezeka kapena athanzi lamwamuna, ndipo simudzawona tanthauzo lililonse lamthupi lanu.

35 mpaka 39 peresenti

Ichi ndi chizindikiro chochenjeza mavuto azaumoyo. Upton akuti mafuta amthupi amtunduwu amakupangitsa kukhala woyenera kwambiri matenda ashuga ndikukuyika pachiwopsezo chachikulu cha matenda amtima kupitilira apo.

Mafuta azimayi ambiri

5 mpaka 9 peresenti

Izi ndizotsika kwambiri, zowopsa, mafuta amthupi a mkazi. Apa akuti 8 mpaka 10% mafuta amthupi ndiofunikira pamoyo. Kodi abs yanu idzawoneka? Inde adzatero. Komabe, kusamalira kuchepa kumeneku kumatha kusokoneza thanzi lanu.

10 mpaka 14 peresenti

Ngati mukufuna mafuta ochepa mthupi, izi ndizotsika momwe mungafunire. "Izi zitha kukhala ndi masewera othamanga kwambiri, okhala ndi tanthauzo lalikulu la minofu, komanso ma abs owoneka ngati makulidwe amtundu wamimba m'mimba alipo," akufotokoza Upton.

15 mpaka 19 peresenti

Amayi pamlingo uwu amakhala ndi masewera othamanga, okhala ndi mawonekedwe abwino komanso mafuta ochepa kwambiri. Washuta akuti tanthauzo lomwe lili pamunsi pa abs limayamba kuzimiririka, komabe pamakhala tanthauzo lina la omvera. Ngati ili ndilo mulingo womwe mukukonzekera, muyenera kutsatira njira zolimbitsa thupi komanso zolimbitsa thupi.

20 mpaka 24 peresenti

Izi zimawerengedwa kuti ndizotsika pang'ono mpaka pang'ono pamtengo wamafuta amthupi. Kutanthauzira kwa minofu panthawiyi sikungakhale koyenera, akufotokoza Upton, koma ma curve anu achilengedwe adzakhala gawo lamthupi lanu.

"Nkhani zaumoyo siziyenera kudetsa nkhawa azimayi ambiri pano, koma zolimbitsa thupi zimalangizidwa kuti zizikhala zotupa komanso kuti matenda azikhala ochepa komanso kuti mafuta a visceral asakhalepo," akuwonjezera.

25 mpaka 29 peresenti

Mukafika 25 peresenti, thupi lanu limatha kuyamba kuwoneka lofewa. Malinga ndi Upton, mulibe mafuta ochepa kwambiri, koma tanthauzo lanu lingakhale lochepa.

Upton akuti izi zili pamwambapa zomwe zimawerengedwa kuti "zapakati," malinga ndi zikhalidwe zambiri zamankhwala, ndipo ngakhale sizoyipa, zitha kukhala chifukwa chakusamalira ndikusintha magwiridwe antchito anu ndikudziphunzitsa za zakudya zoyenera.

30 mpaka 34 peresenti

Mtundu wamafuta amtunduwu ukuwonetsa kuti mukupita kunenepa kwambiri. Simudzakhala ndi minofu ya m'mimba yoonekera pamlingo uwu, ndipo mwina simungamve bwino.

35 mpaka 39 peresenti

Iyi ndi mbendera yofiira yothandizira kuti muchepetse kunenepa. Mofanana ndi amuna amtunduwu, Upton akuti kuchuluka kwamafuta amthupi 35 kapena kupitilira apo kumakupangitsani kukhala woyenera kwambiri matenda ashuga, ndipo muli ndi chiopsezo chachikulu cha matenda amtima mtsogolo.

Momwe kuchuluka kwamafuta amthupi kumayesedwa

Pali njira zingapo zomwe mungayezere mafuta amthupi lanu. Njira zofala kwambiri zowayeza mafuta amthupi ndi izi:

• Okhazikika pakhungu. Zida izi zimayeza kukula kwa mafuta anu m'malo osiyanasiyana amthupi.
• Miyeso yozungulira thupi. Izi zimaphatikizapo kuyeza kuzungulira kwa ziwalo zosiyanasiyana za thupi, kuphatikiza m'chiuno, mikono, ndi miyendo.
• Mphamvu ziwiri za X-ray absorptiometry (DXA). Njirayi imagwiritsa ntchito ma X-ray awiri kuyerekezera mafuta omwe ali ndi thupi lanu.
• Kulemera kwa hydrostatic. Uwu ndi mawonekedwe am'madzi omwe amayeza thupi lanu kutengera kuchuluka kwa thupi lanu.
• Kuthamangitsidwa kwa mpweya wa plethysmography (Bod Pod). Monga mtundu wamadzi pamwambapa, njirayi imawerengera kapangidwe kake ndi kachulukidwe kake pogwiritsira ntchito mpweya.
• Kusanthula kwama bioelectrical impedance (BIA). Chida ichi chimatumiza mafunde amagetsi mthupi lanu kuti adziwe kuchuluka kwamafuta ndi minofu.
• Zojambulajambula za Bioimpedance (BIS). Chipangizochi chimagwiritsanso ntchito mafunde amagetsi, koma ndimatekinoloje osiyanasiyana ndi ma equation kuwerengera mafuta amthupi.
• Zolemba zamagetsi zamagetsi (EIM). Zofanana ndi BIA ndi BIS, chipangizochi chimatumizanso magetsi kudzera m'thupi, koma m'malo ang'onoang'ono.
• Makina a 3-D. Zipangizozi zimagwiritsa ntchito masensa amkati kuti apange thupi lanu. Kafukufuku amalingalira kuchuluka kwamafuta amthupi kutengera mawonekedwe anu.
• Mitundu yamagawo osiyanasiyana. Njirayi imagwiritsa ntchito njira zingapo pamwambapa kugawa thupi m'magawo angapo kuti muwerenge kuchuluka kwamafuta amthupi m'dera lililonse.

Zambiri mwa njirazi zimafunikira akatswiri azolimbitsa thupi kuti atenge miyezo, koma pali njira zingapo zomwe mungayang'anire mafuta anu kunyumba. Kuyeza kwazungulira kwa thupi ndi kupangika kwama bioelectrical, komwe kumapezeka pamiyeso ina, zonsezi ndi njira zomwe mungachite panokha.

Mfundo yofunika

Momwe matupi osiyanasiyana amawonekera magawo osiyanasiyana amafuta amthupi amasiyanasiyana. Koma maguluwa amatha kukhala chitsogozo chachikulu poyesera kumvetsetsa momwe magawo ena owonda amawonekera pokhudzana ndi tanthauzo la minofu.