Nzira yekuyera uye kududzira muviri wako mafuta yezana
Muviri wehutano ndehuwandu hwemafuta uye mafuta asina mafuta mumuviri wako. Utano hwakanaka hwomuviri humwe hunosanganisira huwandu huwandu hwemafuta emuviri uye huwandu huwandu hwemafuta asina hupfumi, hunosanganisira misumbu, mapfupa, uye nhengo.
Muviri wehutano hwakaenzaniswa kuti uongorore utano hwako uye utano hwakanaka. Kazhinji, iwe uchava nemuviri wakarongedzwa paunotanga kurasikirwa kwemazivi kana chirongwa chekushaya muviri uye kuongororwa nguva nenguva kuti uone kufambira mberi kwako.
Chii Chimiro Chigadzirwa?
Muviri wako unoumbwa nemhando mbiri dzehutatu: mafuta omuviri uye mafuta-asina kuwanda.
- Muviri mafuta inogona kuwanikwa mumashuga emasumbu, pasi peganda (subcutaneous fat), kana kuti nhengo dzakapoteredza ( mafuta anoonekwa ). Mamwe mafuta anodikanwa kuhutano hwehutano. Inonzi mafuta anokosha uye inobatsira kudzivirira nhengo dzomukati, dzinochengetedza mafuta emagetsi, uye dzinodzora mahomoni ekukosha emumuviri. Asi iwe unogona kunge uine zvakanyanyisa kuchengetwa kwemafuta uye kwete mairi muviri wemafuta.
- Misi isina mafuta inosanganisira mapfupa, mvura, misi, nhengo, uye mishonga. Inogonawo kunzi maonda. Izvi zvinyorwa zvinoshandisa muviri, zvinopisa makori emvura, asi muviri wemafuta hausi.
Muviri wezana muzana ndiyo chiyero chemuviri wehutano unotaura kuti kuwanda kwemuviri wemuviri wako kwakakora sei. Iko muzana yemuviri wako usina mafuta ndeyema-asina kuwanda. Kune mararamiro akaenzana emafuta emuviri, ayo akasiyana nevarume nevakadzi.
Kuzvicherechedza pane imwe nguva yekushambidzika kwekugezera hakuongorori kuti muviri wako wakagadzirwa sei nokuti nguva yakawanda haigoni kuudza kuti yakawanda yehuwandu hwehuwandu hwako hune mvura, mafuta, kana musuru.
Kuti uzive kana muviri wako wakagadzirwa wakagwinya, unofanirwa kuwana chiyero chemuviri wako mafuta.
Utano Hwakanaka Hwakagadzirwa
IAmerican Council on Exercise (ACE) inopa maitiro ehutano kuvanhu vakasiyana-siyana:
ACE Muviri Mafuta Mazana Mitemo Yevarume nevakadzi
| Tsanangudzo | Vakadzi | Varume |
|---|---|---|
| Essential Fat | 10% kusvika 13% | 2% kusvika ku5% |
| Vatambi | 14% kusvika 20% | 6% kusvika 13% |
| Fitness | 21% kusvika ku24% | 14% kusvika 17% |
| Acceptable | 25% kusvika ku31% | 18% kusvika ku24% |
| Obese | kupfuura 32% | kupfuura 25% |
Vatambi vanowanzova nemafuta omuviri mashoma, izvo zvinogona kubatsira pakushanda mumitambo yakadai sokumhanya uye mabhasikoro. Asi kuva nehutano hwakanyanya mumuviri wezana inetso yeutano. Mukadzi wechikwata chechikadzi anowedzera njodzi yekukuvadzwa uye yehutano. Inosanganisira kushungurudzwa kwekudya , amenorrhea uye kuderera kwemafupa akawanda nehuwandu hwehutano hwekuputsika kwepfungwa uye osteoporosis.
Kana iwe uri kunyanya kuwandisa kana kuti wakakora, unenge uwandu hwakawandisa wemafuta uye muviri wakakura wemafuta. Iwe unogona kuvandudza muviri wako wakagadzirwa nekuwana muviri wakaonda muviri kuburikidza nekuvaka musimba nemapfupa, uye kuburikidza nekurasikirwa nehuwandu hwemafuta emuviri.
Nzira Yokuenzanisa Nhengo Yenyu Kugadzirwa
Kune nzira dzakawanda dzekuwana kuongororwa kwemuviri wako mafuta muzana kumba, pamitambo yekurovedza, kana kubva kuna chiremba wako:
Kupera Kwemagetsi : Iyi ndiyo nzira inoshandiswa nemaoko ekuchengetedza uye neBIA body fat scales iwe unofamba uchienda seyenguva dzose. Chinhu chiduku chemagetsi chinopfuura nemuviri wako. Mafuta, mvura uye miviri yakaonda zvinokanganisa kusiyana kwezvino kupa kupa kuverenga. Zviyero zvizhinji zvinotengeswa kuti zvigadziriswe kumba uye hapana ruzivo rwakakosha runodikanwa. Zvimwe zviyero, zvakafanana neFitbit Aria 2, uye unobvumirana nemufambiro wako wehutano kuitira kuti iwe uone kuti kuchinja sei kumabasa ako ezuva nezuva uye kudya kunobata uremu hwako.
Miviri yeganda : Iyi nzira inowanzoshandiswa nevadzidzisi vezvakanaka kana sechikamu chepurogiramu yekurasika. Mafambisi anoshandiswa kutora zviyero pamativi akasiyana emuviri wako.
- DEXA Scan (dual energy x-ray absorptiometry): Iyi kuongorora inoitwa mune zvekurapa uye inogonawo kushandiswa kutarisa chepfupa.
- Kuyerera kweHystrostatic : Zvakaoma kuwana chiyero chegoridhe chemuviri wehutano hunosanganisira kuva dunked mumvura.
- Mutumbi Fat Calculators : Kune zviyero zvinoshandisa zviyero zvakasiyana-siyana zvemuviri, kusanganisira body mass index (BMI).
Zvinokonzera Kuita Kuumbwa Kwemuviri
Muviri wako wakagadzirwa unogona kukanganiswa nezvikonzero zvausingagoni kudzora:
- Zera: Vanhu vanorasikirwa nemasumbu akawanda sezvavanoita kana vasingakwanisi kuchengetedza urofu hwekudzidziswa. Izvi zvinoguma nekuita zvishoma nezvishoma metabolism.
- Zvepabonde: Vakadzi vane mafuta akawanda mumuviri kupfuura varume nenzira yekusika yekugadzirira pamuviri nekuyamwisa.
- Zvisikwa: Izvi zvinotora mukana kana iwe uri wega zvakasvibira kana une tsika yekuchengetedza mafuta, kusanganisira paunenge wakaichengeta.
- Mahomoni: Izvi zvinogona kukonzera kuchengetedza kwemvura uye kuumbwa kwemuviri.
Unofanira Kuchinja Muviri Wako Kugadzirwa?
Kana muviri wako mafuta muzana wakanyanya kukwirira, unogona kuedza kuedza kuderedza iyo kuti uvandudze hutano hwako, mitambo yehutano, uye hupenyu. Iwe unogonawo kukwanisa kuderedza ngozi yako yezvirwere. Kana muviri wako mafuta muzana uri pasi pehuwandu hwemafuta anokosha, iwe unogonawo kuchinja kuhuisa kuchikwata ichocho icho chichaderedza utano hwako hwehutano.
Kuti uchinje muviri wako wakagadzirirwa hutano huri nani uye hutano hwakanaka, chinangwa chekuwedzera musimba mashoma nekuderedza mafuta akawanda . Iwe unogona kuchinja kudya kwako , tanga chirongwa chekushandisa, kana kubatanidza nzira mbiri idzi .
Shoko Rinobva
Muviri wako wakagadzirwa nemafuta emuviri zviyero zvakakosha apo iwe uri purogiramu yekurasikirwa. Iwe unogona kubudirira mukurasikirwa nemafuta nekuwana musimba pasina kuona kuora kwako kuchidzika. Kuchengeta kuora muviri kwako uye kushanda nesimba kwemuviri wehutano hwekuyera inzira yakanaka yekuona kufambira mberi kwako. Izvo zviri nyore kupfuura kare kare nehuwandu hwekuwanika kwemazana emuviri wemuviri .
> Sources:
> American Academy of Orthopedic Surgeons. Mukadzi wechikwata Chechimutambo Triad: Matambudziko Anokonzerwa Nokunyanyisa Kudzidzira uye Kudya. http://orthoinfo.aaos.org/topic.cfm?topic=A00342.
> American Council on Exercise. Tools uye Calculator. https://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2
> Fahey TD. Fit & Well: Core Concepts and Labs mu Physical Fitness uye Wellness . New York: McGraw-Hill Dzidzo; 2017.
> National Heart, Lung, uye Blood Institute. Kuongororwa Nengozi Yako Yeutoro uye Utano. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm.