Uphi I-Visceral Fat Etholakale Futhi Ngiyichitha Kanjani?
Amafutha angama-visceral ayizicubu ze-adipose (izicubu ezinamafutha) ezungeze izitho zakho ezibalulekile. Uphi amafutha e-visceral atholakala? Uzothola ngaphakathi ngaphakathi emzimbeni wakho futhi ngezinye izikhathi kuthiwa yi-fat belly. Uma unamafutha amaningi angama-visceral, ungase ube engozini ephakeme yezimo ezithile zezempilo kanye nezifo.
Incazelo ye-Fat Definition
Njengoba amafutha e-visceral ngokuvamile ebizwa ngokuthi ama- belly fat , ungase uzibuze ukuthi kungani sisebenzisa igama elithi "visceral" ukulichaza.
Isizathu siwukuthi kunezinhlobo ezimbili zamafutha e-belly namafutha e-visceral kuphela.
Esimweni sezempilo, igama visceral lisho noma kuzungeze izitho zakho ezibalulekile (i- viscera yakho). Lezi yizitho ezijulile emathunjini akho, njengesisu sakho namathumbu akho. Imisipha ye-visceral itholakala ezindongeni zezitho zakho ze-visceral. Amafutha avela ngaphakathi azungeze lezo zitho. Njengoba izitho zakho ezibalulekile zitholakala phakathi kwakho, amafutha angama-visceral aqoqa endaweni ezungeze isisu sakho.
Kodwa akuwona wonke ama-belly fat amafutha e-visceral. Kukhona olunye uhlobo lweamafutha okuthiwa amafutha angaphansi kwamanzi . I-fat subcutaneous itholakala ngaphansi kwesikhumba. Lolu hlobo lwamafutha lukhona wonke umzimba wakho futhi lubalulekile ukuze umzimba wakho usebenze kahle.
Isizathu Sokuba Ufuna Ukunciphisa Amafutha Okubonakalayo
Uma unamafutha aphezulu kakhulu, unesimo esibizwa ngokuthi ukukhuluphala kwe-visceral. Ngezinye izikhathi odokotela babiza lesi simo ngesimo esihle.
Nakuba okuningi kunoma yiluphi uhlobo lwamafutha kungaba yingozi, kunezingozi ezithile zempilo ezihlobene nokuba namafutha amaningi kakhulu.
Iziguli ezinokukhuluphala kwe-visceral zisengozini ephakeme yezimo eziningana, kubandakanya:
- insulin ukumelana
- ukungahambisani ne-glucose
- i-cholesterol ephezulu
- umfutho wegazi ophezulu
- Isifo senhliziyo
Ungakhuluma nomhlinzeki wakho wokunakekelwa kwezempilo mayelana nengozi yakho lezi zifo nezinye izifo nokuthi amafutha akho angama-visceral angadlala kanjani indima kulezinga lezinhlekelele. Udokotela wakho angase afune ukukala amafutha akho we-visceral bese wenza izincomo ngokusekelwe emiphumeleni.
Indlela Yokulinganisa I-Fat Visalal
Kwezinye izikhungo zezempilo noma izilungiselelo zemfundo, udokotela angase alinganise amafutha akho e-visceral ngokuthatha isilinganiso sezinyawo. Ukulinganisa isisu sakho kungenza ukuqonda inani lempahla ophetheyo ezungeze izitho zakho ezibalulekile. Ungakwazi futhi ukukala amafutha akho esiswini ekhaya.
Ukuze uthole isilinganiso esingcono kakhulu, sebenzisa i-tape flexible measure. Ukumboza ingxenye enkulu kakhulu yesisu sakho, ngaphesheya kwenkinobho yakho yesisu. I-tape isilinganiso kufanele iphumule kahle ngesikhumba sakho; hhayi ngokukhululeka kangangokuthi iwa phansi futhi ayizinzile kangangokuthi igcina isikhumba sakho. Uma isilinganisi se-tape siphakamisiwe ngendlela efanele, phefumula bese uthatha isilinganiso ku-exhale.
Amadoda nabesifazane banezinombolo ezehlukene ezingahle zibonise i-visceral adiposity.
- Amadoda: Isilinganiso semisindo esingaphezu kwamasentimitha angu-40
- Abesifazane: Isilinganiso sokuqina kunama-intshi angu-35
Uma isikhumba sakho sibonisa ingozi ephezulu ye-visceral adiposity, khuluma nodokotela wakho. Ithimba lakho lokunakekelwa kwezempilo lingenza ukuhlolwa okubanzi okuhlolisisa ukukala ngokunembile amafutha akho we-visceral ukuze ukwazi ukubikezela kangcono ingozi yakho yezifo.
Indlela YokuLahla Amafutha Okubonakalayo
Akuvamile ukuthi ube namafutha esiswini ofuna ukulahlekelwa wona. Kungakhathaliseki ukuthi amafutha azungeze i-midsection yakho amafutha we-visceral noma ama-fat subcutaneous, uhlelo lwakho luzofana. Ukuze ulahlekelwe amafutha, udinga ukwandisa umsebenzi wakho wansuku zonke futhi unciphise ukudla kwakho . Ungase ubone amaphilisi nezithako ezithengiswa ku-intanethi ezibiza ukunciphisa ama-belly, kodwa eziningi zazo azisebenzi-kanti ezinye zingaba yingozi.
Uma ukhathazekile nge-fat belly, khuluma nodokotela wakho. Angakwazi ukuchaza ukuthi amafutha e-visceral asithinta kanjani ingozi yakho ethize yezifo. Ukwazi la maqiniso mayelana nempilo yakho kungakusiza wenze izinguquko ezidingekayo ukuze unciphise amafutha akho e-visceral , ufinyelele isisindo esiphephile futhi ugcine isigamu esincane.
> Imithombo:
> Ukuhlola Isisindo Sakho. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/assessing/
> Umkhandlu waseMelika Wokuzivocavoca. I-ACE Health Coach Manual 2013.
> Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer 2012.