Kodi Mafuta Opatsirana Ndi Chiyani?

Zamkati

• Nchiyani chimayambitsa mafuta osakaniza?
• Chifukwa chiyani tili ndi mafuta ochepetsa?
• Kodi mafuta onenepa kwambiri ndi oyipa kwa inu?
• Momwe mungadziwire ngati muli ndi mafuta ochepa kwambiri
• Momwe mungachotsere mafuta ochepetsa khungu
• Zakudya
• Kuchita masewera olimbitsa thupi
• Maganizo ake

Mafuta osakanikirana ndi mafuta owoneka bwino

Thupi lanu liri ndi mitundu iwiri yayikulu yamafuta: mafuta ochepera (omwe ali pansi pa khungu) ndi mafuta owoneka bwino (omwe ali mozungulira ziwalo).

Kuchuluka kwa mafuta ochepetsa omwe mumakhala nawo kumadalira chibadwa komanso momwe zimakhalira monga masewera olimbitsa thupi komanso zakudya.

Anthu omwe ali ndi mafuta ochulukirapo ambiri amakhala ndi mafuta ambiri owoneka bwino.

Nchiyani chimayambitsa mafuta osakaniza?

Aliyense amabadwa ndi mafuta ochepa. Kupatula pa majini, anthu amakhala ndi mafuta ambiri ngati:

• idyani ma calories ambiri kuposa momwe amawotchera
• amakhala pansi
• kukhala ndi minofu pang'ono
• Pezani zochitika zochepa zozizwitsa
• kukhala ndi matenda ashuga
• amalimbana ndi insulin

Chifukwa chiyani tili ndi mafuta ochepetsa?

Mbali yayikulu ya khungu lanu ndi epidermis. Mzere wapakati ndi dermis. Mafuta amisili ndiwo osanjikiza kwambiri.

Mafuta amkati amakhala ndi ntchito zazikulu zisanu:

1. Ndi njira imodzi yomwe thupi lanu limasungira mphamvu.
2. Imagwira ngati padding yoteteza minofu ndi mafupa anu kuti zisawonongeke kapena kugwa.
3. Imakhala ngati njira yodutsira mitsempha ndi mitsempha yamagazi pakati pa khungu lanu ndi minofu yanu.
4. Imateteza thupi lanu, ndikuwathandiza kuti azitha kutentha.
5. Amamangiriza dermis ku minofu ndi mafupa ndi minofu yake yolumikizira.

Kodi mafuta onenepa kwambiri ndi oyipa kwa inu?

Mafuta amkati ndi gawo lofunikira mthupi lanu, koma ngati thupi lanu likusunga zochulukirapo, mutha kukhala pachiwopsezo chachikulu cha mavuto azaumoyo kuphatikiza:

• matenda a mtima ndi sitiroko
• kuthamanga kwa magazi
• mtundu wa 2 shuga
• mitundu ina ya khansa
• kugona tulo
• mafuta chiwindi matenda
• matenda a impso

Momwe mungadziwire ngati muli ndi mafuta ochepa kwambiri

Njira imodzi yodziwira ngati mukulemera kwambiri ndiyeso ya kulemera kwa thupi lanu (BMI), lomwe limapereka kuchuluka kwanu kulemera kwanu:

• kulemera kwabwino: BMI ya 18.5 mpaka 24.9
• onenepa kwambiri: BMI ya 25 mpaka 29.9

• Momwe mungachotsere mafuta ochepetsa khungu

  Njira ziwiri zomwe zimalimbikitsa kutsanulira mafuta ochulukirapo ndi zakudya ndi zolimbitsa thupi.

  Zakudya

  Mfundo yayikulu yotaya mafuta ochepera kudzera pazakudya ndikudya mafuta ochepa kuposa omwe mumawotcha.

  Pali zosintha zingapo pazakudya zomwe zimathandizira kusintha mitundu yazakudya ndi zakumwa zomwe mumamwa. American Heart Association ndi American College of Cardiology amalangiza zakudya zopatsa thanzi zomwe zimakhala ndi zipatso, ndiwo zamasamba, fiber, mbewu zonse ndi mtedza.

  
  

  Iyeneranso kukhala ndi mapuloteni owonda (soya, nsomba, kapena nkhuku) ndipo iyenera kukhala ndi shuga wowonjezera, mchere, nyama yofiira, ndi mafuta okhutira.

  Kuchita masewera olimbitsa thupi

  Njira imodzi yomwe thupi lanu limasungira mphamvu ndikupanga mafuta ochepa. Kuti muchotse mafuta ochulukirapo, muyenera kutentha mphamvu / zopatsa mphamvu.

  Zochita za aerobic ndi njira yolimbikitsira kuwotcha zopatsa mphamvu ndipo zimaphatikizapo kuyenda, kuthamanga, kupalasa njinga, kusambira, ndi zochitika zina zoyenda zomwe zimakulitsa kugunda kwa mtima.

  Anthu ambiri omwe akuchulukitsa zochita zawo kuti ataye mafuta ochepera amathandizanso nawo pakuphunzitsa mphamvu ngati kukweza zolemera. Zochita zamtunduwu zimakulitsa minofu yowonda yomwe imatha kukulitsa kagayidwe kanu ndikuthandizira kuwotcha mafuta.

  Maganizo ake

  Pali zifukwa zingapo zomwe zimapangitsa kuti thupi lanu likhale ndi mafuta ochepa, koma kukhala ndi zochulukirapo kumatha kukhala koyipa pa thanzi lanu.

  Khalani ndi nthawi ndi dokotala wanu kuti adziwe kuchuluka kwa mafuta kwa inu komanso ngati simunafike pamlingo woyenera - kuthandizira kuphatikiza zakudya ndi zochita kuti mukhale ndi thanzi labwino.