Ayini Amafutha Angaphansi Kwesikhumba?

-Delile

• Yini ebangela amafutha angaphansi?
• Kungani sinamafutha angaphansi kwesikhumba?
• Ingabe amafutha angaphansi kwesikhumba akulungile kuwe?
• Ungatshela kanjani uma unamafutha amaningi angaphansi kwesikhumba
• Ungasusa kanjani amafutha angaphansi kwesikhumba
• Ukudla
• Umsebenzi womzimba
• Umbono

Amafutha angaphansi kwamafutha we-visceral

Umzimba wakho unezinhlobo ezimbili zamafutha: amafutha angaphansi (angaphansi kwesikhumba) namafutha e-visceral (azungeze izitho).

Inani lamafutha wesikhumba owakhulayo ancike kwizakhi zofuzo nakwizinto zokuphila ezinjengokuvivinya umzimba nokudla.

Abantu abanamafutha amaningi angaphansi kwesikhumba bavame ukuba nenani elikhulu lamafutha e-visceral.

Yini ebangela amafutha angaphansi?

Wonke umuntu uzalwa enamafutha angaphansi kwesikhumba. Ngaphandle kofuzo, abantu ngokuvamile banamanani amaningi amafutha angaphansi uma:

• badle ama-calories amaningi kunalawo asha
• bahlala phansi
• unesisindo esincane semisipha
• thola umsebenzi omncane we-aerobic
• unesifo sikashukela
• aphikiswa yi-insulin

Kungani sinamafutha angaphansi kwesikhumba?

Isendlalelo esiphezulu sesikhumba sakho yi-epidermis. Isendlalelo esiphakathi yi-dermis. Amafutha angaphansi kwesikhumba ungqimba olujulile.

Amafutha angaphansi anemisebenzi emihlanu eyinhloko:

1. Yindlela eyodwa umzimba wakho ogcina ngayo amandla.
2. Isebenza njenge-padding ukuvikela imisipha yakho namathambo emthelela wokushaywa noma ukuwa.
3. Isebenza njengephaseji yezinzwa nemithambo yegazi phakathi kwesikhumba sakho nemisipha yakho.
4. Ifaka umzimba wakho emzimbeni, iwusize ulawule izinga lokushisa.
5. Inamathisela i-dermis emisipheni nasemathanjeni ngezicubu zayo ezikhethekile zokuxhuma.

Ingabe amafutha angaphansi kwesikhumba akulungile kuwe?

Amafutha angaphansi kwesikhumba ayingxenye ebalulekile yomzimba wakho, kepha uma umzimba wakho ugcina kakhulu, ungaba sengozini enkulu yezinkinga zempilo kubandakanya:

• isifo senhliziyo nemivimbo
• umfutho wegazi ophakeme
• thayipha 2 sikashukela
• izinhlobo ezithile zomdlavuza
• ukulala ubuthongo
• isifo sesibindi esinamafutha
• isifo sezinso

Ungatshela kanjani uma unamafutha amaningi angaphansi kwesikhumba

Enye indlela yokunquma ukuthi ukhuluphele ngokweqile ukukala inkomba yomzimba wakho (BMI), enikela isilinganiso sesisindo sakho kubude bakho:

• isisindo esivamile: I-BMI ka-18.5 kuya ku-24.9
• ukukhuluphala ngokweqile: I-BMI engama-25 kuye kwangama-29.9

• Ungasusa kanjani amafutha angaphansi kwesikhumba

  Izindlela ezimbili eziphakanyiswa njalo zokuchitha amafutha amaningi angaphansi kokudla kanye nokusebenza komzimba.

  Ukudla

  Isisekelo esiyisisekelo sokulahlekelwa ngamafutha angaphansi kwesondo ngokudla ukudla ama-calories ambalwa kunalawo owashisayo.

  Kunezinguquko eziningi zokudla ezisiza ukuthuthukisa izinhlobo zokudla neziphuzo ozisebenzisayo. I-American Heart Association kanye ne-American College of Cardiology bancoma ukudla okunempilo okunezithelo, imifino, i-fiber, okusanhlamvu okuphelele namantongomane.

  
  

  Kufanele futhi iqukathe amaprotheni anciphile (u-soya, inhlanzi, noma izinkukhu) futhi kufanele ibe ushukela ongeziwe, usawoti, inyama ebomvu, namafutha agcwele.

  Umsebenzi womzimba

  Enye indlela umzimba wakho ogcina ngayo amandla ukwakha amanoni angaphansi kwesikhumba. Ukuqeda ukwakheka kwamafutha angaphansi kwesikhumba, kufanele ushise amandla / ama-calories.

  Umsebenzi we-Aerobic uyindlela enconyelwe yokushisa amakhalori futhi kufaka phakathi ukuhamba, ukugijima, ukuhamba ngebhayisikili, ukubhukuda, neminye imisebenzi esuselwa ekunyakazeni enyusa izinga lokushaya kwenhliziyo.

  Abantu abaningi abandisa umsebenzi wabo ukuze balahlekelwe ngamafutha angaphansi komzimba nabo babamba iqhaza ekuqeqesheni amandla njengokuphakamisa izinsimbi. Lolu hlobo lomsebenzi lukhulisa imisipha emile engakhuphula umzimba wakho futhi isize ukushisa ama-calories.

  Umbono

  Kunezizathu eziningi ezinhle zokuthi umzimba wakho unamafutha angaphansi, kepha ukuba ngokweqile kungaba yingozi empilweni yakho.

  Chitha isikhathi esithile nodokotela wakho ukunquma inani elifanele lamafutha kuwe futhi - uma ungekho ezingeni lakho elifanele - ukusiza ukuhlanganisa uhlelo lokudla nomsebenzi ukuze ube nempilo enhle.