Ndekupi Kunotarisa Fat Iripo uye Ndingaitadze Sei?
Maziso anoona mafuta andipose (tissue fat) inopoteredza nhengo dzako dzinokosha. Ndekupi kune mafirimu anoonekwa? Iwe uchaiwana yakadzika mukati memuviri wako uye dzimwe nguva inonzi inodha mafuta. Kana uine mafuta akawanda, unogona kunge uri pangozi yakakura yehutano hwehutano nezvirwere.
Maonero eFat Tsanangudzo
Sezvo mafuta echirwere anowanzozivikanwa achidanwa mafuta , unogona kushamisika kuti nei tichishandisa izwi rokuti "visceral" kuritsanangura.
Chikonzero ndechekuti kune maviri emhando dzakasiyana dzemafuta mumimba mako uye maziso ekuzorora ndeye chete.
Mune utano hwehutano, shoko rokuti visceral rinoreva kana kuti pedyo nhengo dzako dzinokosha (yako veccera ). Idzi ndidzo nhengo dzakadzika mumatumbo ako, kufanana nedumbu rako uye mumatumbo ako. Masvikiro anoonekwa anowanikwa mumasvingo ehengo dzako. Mafunguro anoonekera anotenderedza nhengo idzodzo. Sezvo nhengo dzako dzinokosha dziri mukati mako, mafuta okuzorora anowedzera munharaunda yakapoteredza dumbu rako.
Asi kwete yose yebonde mafuta ari mafuta epakona. Ikoko kune rumwe rudzi rwemafuta anonzi subcutaneous fat . Mafuta ari pasi peganda ari pasi peganda. Iko rudzi rwemafuta ruri mumuviri wako wose uye zvinokosha kuti muviri wako uite zvakanaka.
Chikonzero Nei Unogona Kuda Kuderedza Fat Visal
Kana iwe uine mafuta akawanda ekuona, une chirwere chinonzi visceral obesity. Vanachiremba dzimwe nguva vanoshevedza chirwere ichi pane chikonzero chechidimbu .
Kunyange zvazvo huwandu hwemhando ipi zvayo yemafuta inogona kuva nengozi, kune dzimwe hutano hwehutano hunobatanidza nekuve namafuta akawanda e-visceral.
Varwere vane hutachiona hwepamusoro vari pazvipingamupinyi zvakakwirira pamamiriro akawanda, kusanganisira:
- insulin kumira
- kusagadzikana kweglucose
- high cholesterol
- high blood pressure
- chirwere chemoyo
Iwe unogona kutaurira mutano wako wehutano nezvehutano hwako kune izvi uye nezvimwe zvirwere uye kuti mafuta ako epasi anogona kuita sei munharaunda iyoyo yengozi. Chiremba wako angada kuedza mafuta ako ekuona uye anoita mazano kubva pamigumisiro.
Nzira Yokuenzanisa Nayo Visecal Fat
Mune imwe kambani yehutano kana zvigadzidzo zvekudzidzisa, chiremba angafungidzira mafuta ako episceral nokutora chiuno chechiuno. Chiyero chemuviri wako chinogona kupa ruzivo rwehuwandu hwemafuta aunotakura zvakapoteredza nhengo dzako dzinokosha. Unogonawo kuenzanisa mafuta ako emimba kumba.
Kuti uwane chiyero chakanaka, shandisa tape yakanyatsoyera. Putira kumativi akazara chikamu chemuviri wako, nechemberi bhomba yako. Iyo tepi inoyera inofanira kunyarara zvishoma paganda rako; kwete zvakasununguka zvekuti inowira kure uye kwete zvakasimba zvokuti inopinda muganda rako. Kana imwe tape yakayera yakagadzirirwa zvakanaka, fema mukati uye wotora chiyero pane exhale.
Varume nevakadzi vane nhamba dzakasiyana dzinogona kuratidza visceral adiposity.
- Varume: Chiyero chechiuno chakakura kudarika masendimita makumi mana
- Vakadzi: Chiyero chechiuno chakakura kudarika 35 masendimita
Kana iwe waistline uchiratidza dambudziko rakanyanya rekuona nezvemavara, taura nachiremba wako. Bato rako rekuchengetedza utano rinogona kuita zvakanyanya kuongororwa kuongororwa kuti uenzanise zvakajeka mafuta ako ekuona kuti iwe unokwanisa kuve nani kutaurira dambudziko rako rezvirwere.
Nzira Yokurasikirwa Mavara Anoona
Hazvisi zvisingawanzove kuva nemimba yemuviri yaunoda kurasikirwa nayo. Pasinei nemafuta akakomberedzwa mukati mako ndeye mafuta ari pasi kana mafuta mashoma, chirongwa chako chichave chakafanana. Kurasikirwa nemafuta, unoda kuwedzera basa rako rezuva nezuva uye kuderedza kudya kwako kudya . Iwe unogona kuona mapiritsi uye zvinyorwa zvinoshandiswa paIndaneti zvinoreva kuderedza mafuta ekudanana, asi zvizhinji zvezvinhu izvi hazvibatsire-uye zvimwe zvinogona kunge zvine ngozi.
Kana iwe uine hanya nezvenyama yemuviri, taura nachiremba wako. Anokwanisa kutsanangura kuti mafuta episceral anokanganisa sei mungozi yako yezvirwere. Kuziva chokwadi ichi nezvehutano hwako kunogona kukubatsira iwe kuti uite kuchinja kunofanirwa kuderedza mafuta ako ekufambisa , uwane uremu hwakachengeteka uye uchengetedze pakati pepakati.
> Sources:
> Kuongorora Kukura Kwako. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/assessing/
> American Council on Exercise. ACE Health Coach Manual 2013.
> American Council on Exercise. ACE Personal Trainer Manual 2012.