Amafutha eVisceral

Umxholo

• Amanqanaba e-visceral alinganiswa kwaye alinganiswa njani?
• Iingxaki zamafutha e-visceral
• Indlela yokulahla amanqatha e-visceral
• Uza kubona nini ugqirha wakho
• Imbonakalo

Ushwankathelo

Kuphilile ukuba namafutha omzimba, kodwa onke amanqatha awadalwanga alinganayo. Amafutha e-visceral luhlobo lwamafutha omzimba agcinwe ngaphakathi kwisisu esiswini. Ime kufutshane namalungu abalulekileyo, kubandakanya isibindi, isisu kunye namathumbu. Inokwakha nakwimithambo. Amafutha e-visceral ngamanye amaxesha abizwa ngokuba "ngamanqatha asebenzayo" kuba anokunyusa umngcipheko weengxaki zempilo.

Ukuba unamafutha esiswini, ayisiyonto i-visceral fat. Amafutha e-Belly anokuba ngamafutha angaphantsi, agcinwe nje phantsi kolusu. Amafutha angaphantsi, uhlobo lwamafutha olufunyenwe ezingalweni nasemilenzeni, kulula ukuwabona. Amafutha e-visceral eneneni ngaphakathi kwisisu esiswini, kwaye akabonakali lula.

Amanqanaba e-visceral alinganiswa kwaye alinganiswa njani?

Olona hlobo kuphela kwendlela yokufumanisa ngokuqinisekileyo amanqatha e-visceral kukuskena i-CT okanye iMRI. Nangona kunjalo, ezi zibiza kakhulu kwaye zithatha ixesha.

Endaweni yoko, ababoneleli bezonyango baya kuthi basebenzise izikhokelo ngokubanzi ukuvavanya amanqatha akho e-visceral kunye nemingcipheko yempilo ebeka emzimbeni wakho. Umzekelo weHarvard Health, ithi malunga neepesenti ezili-10 zawo onke amanqatha omzimba ngamafutha e-visceral. Ukuba ubala amanqatha omzimba wakho uwonke kwaye emva koko uthathe iipesenti ezilishumi kuwo, unokuqikelela inani lamafutha e-visceral.

Indlela elula yokuxela ukuba unokuba semngciphekweni kukulinganisa ubungakanani besinqe sakho. Ngokwe-Harvard Women’s Health Watch kunye neHarvard T.H. Isikolo seChan seMpilo kaRhulumente, ukuba ungumfazi kwaye isinqe sakho silinganisa ii-intshi ezingama-35 okanye ezinkulu, usengozini yeengxaki zempilo kumanqatha e-visceral. Kwalo Harvard TH. I-Chan yeSikolo seMpilo kaRhulumente inqaku lokuba amadoda asemngciphekweni weengxaki zempilo xa esinqeni silinganisa i-intshi ezingama-40 okanye ngaphezulu.

Amafutha e-visceral ahlala ehlolwa kwisikali se-1 ukuya kwi-59 xa kufunyaniswa ukuba ngabahlalutyi bamafutha omzimba okanye iskena seMRI. Amanqanaba asempilweni e-visceral fat ahlala phantsi kwe-13. Ukuba umlinganiso wakho uyi-13-59, utshintsho lwendlela yokuphila luyacetyiswa.

Iingxaki zamafutha e-visceral

Amafutha e-visceral angaqala ukudala iingxaki zempilo kwangoko. Inokonyusa ukunganyangeki kwe-insulin, nokuba awuzange ube nesifo seswekile okanye i-prediabetes. Kungenxa yokuba iproteni ebopha i-retinol eyonyusa ukunganyangeki kwe-insulin ifihliwe lolu hlobo lwamafutha. Amafutha e-visceral anokuphakamisa uxinzelelo lwegazi ngokukhawuleza.

Okona kubaluleke kakhulu, ukuthwala amanqatha e-visceral okonyusa umngcipheko wokukhula okuninzi kwexesha elide, imeko ezisongela ubomi. Oku kubandakanya:

• isifo sentliziyo kunye nesifo sentliziyo
• uhlobo lwe-2 yeswekile
• ukubetha
• umhlaza webele
• umhlaza ongathandabuzekiyo
• Isifo se-Alzheimer

Indlela yokulahla amanqatha e-visceral

Ngethamsanqa, amanqatha e-visceral ayamkela kakhulu imithambo, ukutya, kunye notshintsho kwindlela ophila ngayo. Ngephawundi nganye uyaphulukana nayo, ulahlekelwa ngamanqatha e-visceral.

Xa kunokwenzeka, kufuneka uzilolonge imizuzu engama-30 yonke imihla. Qiniseka ukuba ubandakanya okuninzi kokuzivocavoca kwe-cardio kunye noqeqesho lwamandla. I-Cardio ibandakanya ukuzivocavoca i-aerobic, njengoqeqesho lwesekethe, ukuhamba ngebhayisikile, okanye ukusebenza, kwaye kuya kutshisa amanqatha ngokukhawuleza. Uqeqesho lwamandla luya kutshisa kancinci iikhalori ngaphezulu kwexesha njengoko izihlunu zakho zomelela kwaye zisebenzise amandla amaninzi. Ngokufanelekileyo, uya kwenza imizuzu engama-30 ye-cardio iintsuku ezingama-5 ngeveki kunye nokuqina kwamandla ubuncinci amaxesha ama-3 ngeveki.

I-hormone yoxinzelelo ye-cortisol inokwenyusa inani lamafutha e-visceral emzimbeni wakho, ke ukunciphisa uxinzelelo ebomini bakho kuya kwenza kube lula ukuphulukana nawo. Ziqhelise ukucamngca, ukuphefumla okunzulu, kunye neendlela zokulawula uxinzelelo.

Kukwabalulekile ukulandela ukutya okusempilweni, okunesondlo. Susa ukutya okwenziweyo, okuneswekile eninzi, ukutya okunamafutha aphezulu ekutyeni okutyayo, kwaye kubandakanya iiproteni ezingatyebanga, imifuno, kunye neecarbbs ezintsonkothileyo ezinje ngeebhatata, iimbotyi kunye neelentile.

Sebenzisa iindlela zokupheka ezinamafutha asezantsi, njengokukroba, ukubilisa okanye ukubhaka endaweni yokuqhotsa. Xa usebenzisa ioyile, yiya esempilweni njengeoyile yomnquma endaweni yebhotolo okanye ioyile yamandongomane.

Uza kubona nini ugqirha wakho

Ukuba uyindoda kwaye isinqe sakho singaphezulu kweesentimitha ezingama-40, okanye ukuba ungumfazi kwaye isinqe sakho singaphezulu kwee-intshi ezingama-35, kuya kufuneka wenze idinga lokubonana nogqirha wakho kwaye nixoxe ngemingcipheko yezempilo kunye notshintsho kwindlela yokuphila.

Ugqirha wakho unokujonga umngcipheko wezempilo onxulumene neziganeko eziphezulu zamafutha e-visceral kunye novavanyo olufana nomsebenzi wegazi okanye iskena se-ECG, kwaye banokukuthumela kwisondlo

Imbonakalo

Amafutha e-visceral akabonakali, ke asisoloko sisazi ukuba akhona, okwenza ukuba kube yingozi ngakumbi. Ngethamsanqa, kuhlala kuthintelwa. Ukugcina indlela yokuphila esempilweni, esebenzayo, yoxinzelelo oluphantsi kunokuthintela amanqatha e-visceral ekwakheni okungaphezulu kwisisu esiswini.