Mafuta owoneka bwino

Zamkati

• Kodi mafuta owoneka bwino amawerengedwa bwanji?
• Zovuta zamafuta owoneka bwino
• Momwe mungachotsere mafuta owoneka bwino
• Nthawi yoti muwone dokotala wanu
• Chiwonetsero

Chidule

Ndi wathanzi kukhala ndi mafuta ena amthupi, koma mafuta onse sanapangidwe ofanana. Mafuta a visceral ndi mtundu wamafuta amthupi omwe amasungidwa m'mimba. Ili pafupi ndi ziwalo zingapo zofunika, kuphatikiza chiwindi, m'mimba, ndi matumbo. Ikhozanso kumanga m'mitsempha. Mafuta owoneka bwino nthawi zina amatchedwa "mafuta okangalika" chifukwa amatha kuonjezera mavuto azaumoyo.

Ngati muli ndi mafuta m'mimba, si mafuta owoneka bwino. Mafuta amtundu amathanso kukhala mafuta amkati, osungidwa pansi pakhungu. Mafuta a subcutaneous, mtundu wamafuta omwe amapezekanso m'manja ndi m'miyendo, ndiosavuta kuwona. Mafuta a visceral amakhala mkati mwamimba, ndipo samawoneka mosavuta.

Kodi mafuta owoneka bwino amawerengedwa bwanji?

Njira yokhayo yodziwira bwinobwino mafuta a visceral ili ndi CT kapena MRI scan. Komabe, izi ndi zodula komanso zowononga nthawi.

M'malo mwake, opereka chithandizo chamankhwala nthawi zambiri amagwiritsa ntchito malangizo pofufuza mafuta anu owoneka bwino komanso zovuta zomwe zimabweretsa m'thupi lanu. Mwachitsanzo, Harvard Health, akuti pafupifupi 10% yamafuta onse amthupi ndi mafuta owoneka bwino. Ngati muwerengera mafuta anu onse ndikutenga 10 peresenti yake, mutha kuyerekeza kuchuluka kwamafuta owoneka bwino.

Njira yosavuta yodziwira ngati mungakhale pachiwopsezo ndiyesa kukula kwa m'chiuno mwanu. Malinga ndi Harvard Women’s Health Watch komanso Harvard T.H. Chan School of Public Health, ngati ndinu mzimayi ndipo m'chiuno mwanu muli mainchesi 35 kapena kupitilira apo, muli pachiwopsezo chazovuta zamafuta owoneka bwino. Harvard T.H. yemweyo Nkhani ya Chan School of Public Health inanena kuti amuna ali pachiwopsezo cha zovuta zaumoyo pamene chiuno chawo chimafikira mainchesi 40 kapena kupitilira apo.

Mafuta owonekera nthawi zambiri amayesedwa pamlingo wa 1 mpaka 59 akapezeka ndi owunika mafuta amthupi kapena ma MRI scan. Mafuta athanzi owoneka bwino amakhala ochepera zaka 13. Ngati kuwerengetsa kwanu kuli 13-59, kusintha kwamomwe moyo umayambira ndikofunikira.

Zovuta zamafuta owoneka bwino

Mafuta owoneka bwino amatha kuyamba kuyambitsa mavuto azaumoyo nthawi yomweyo. Itha kukulitsa kukana kwa insulin, ngakhale simunakhalepo ndi matenda ashuga kapena prediabetes. izi zikhoza kukhala chifukwa mapuloteni omangiriza a retinol omwe amachititsa kuti insulin isamakanike ndi mafuta amtunduwu. Mafuta owoneka bwino amathanso kukweza kuthamanga kwa magazi mwachangu.

Chofunika kwambiri, kunyamula mafuta owonjezera owonjezera kumawonjezera chiopsezo chanu chokhala ndi matenda ataliatali, owopsa. Izi zikuphatikiza:

• matenda a mtima ndi matenda a mtima
• mtundu wa 2 shuga
• sitiroko
• khansa ya m'mawere
• khansa yoyipa
• Matenda a Alzheimer

Momwe mungachotsere mafuta owoneka bwino

Mwamwayi, mafuta owoneka bwino amalandila kwambiri masewera olimbitsa thupi, zakudya, komanso kusintha kwa moyo. Palaundi iliyonse yomwe mumataya, mumataya mafuta owoneka bwino.

Ngati n'kotheka, muyenera kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse. Onetsetsani kuti muli ndi zochitika zambiri zamagulu ndi zolimbitsa thupi. Cardio imaphatikizapo kuchita masewera olimbitsa thupi, monga kuphunzira dera, kupalasa njinga, kapena kuthamanga, ndipo kuwotcha mafuta mwachangu. Kulimbitsa mphamvu kumawotcha pang'onopang'ono zopatsa mphamvu zambiri pakapita nthawi minofu yanu ikamalimba ndikudya mphamvu zambiri. Momwemo, mumachita mphindi 30 za cardio masiku 5 pa sabata ndikuphunzitsa mphamvu osachepera 3 pa sabata.

Mahomoni opsinjika cortisol atha kukulitsa kuchuluka kwamafuta owoneka bwino omwe thupi lanu limasunga, kotero kuchepetsa kupsinjika kwa moyo wanu kudzapangitsa kukhala kosavuta kuutaya. Yesetsani kusinkhasinkha, kupuma kwambiri, ndi njira zowongolera kupsinjika.

Ndikofunikanso kutsatira zakudya zopatsa thanzi, zopatsa thanzi. Chotsani zakudya zopangidwa ndi shuga, shuga wambiri, mafuta ambiri pazakudya zanu, ndikuphatikizanso mapuloteni owonda, masamba, ndi ma carbs ovuta monga mbatata, nyemba, ndi mphodza.

Gwiritsani ntchito njira zophika mafuta ochepa, monga kuphika, kuwira, kapena kuphika, m'malo mongokazinga. Mukamagwiritsa ntchito mafuta, pitani kukagula ena athanzi monga maolivi m'malo mwa mafuta kapena mafuta a chiponde.

Nthawi yoti muwone dokotala wanu

Ngati ndinu bambo ndipo m'chiuno mwanu muli masentimita opitilira 40, kapena ngati ndinu mzimayi ndipo m'chiuno mwanu muli masentimita oposa 35, muyenera kupanga nthawi yokaonana ndi dokotala wanu kuti mukambirane zoopsa zaumoyo wanu komanso kusintha kwa moyo wanu.

Dokotala wanu amatha kuwona zovuta zathanzi zomwe zimakhudzana ndi kuchuluka kwamafuta owoneka bwino ndimayeso onga magazi kapena ma ECG, ndipo atha kukutumizirani kwa katswiri wazakudya.

Chiwonetsero

Mafuta owoneka bwino sawoneka, chifukwa chake sitidziwa kuti alipo, kuwapangitsa kukhala owopsa kwambiri. Mwamwayi, nthawi zambiri zimatha kupewedwa. Kukhala ndi moyo wathanzi, wokangalika, wopanikizika kwambiri kumatha kuteteza mafuta owoneka bwino kuti asakule mopitilira m'mimba.