Indlela ukuqeda yangaphakathi fat umzimba ekhaya: izindlela eziphumelelayo futhi imiphumela

Indlela ukuqeda fat umzimba emzimbeni? Namuhla-ke isihloko esishisayo kakhulu. Abantu abaningi bayazibuza kanjani ukususa yamafutha amaningi ezifakwa bebodwa kanye ekhaya. Ngaphambi kokuba uqale ekulweni isisindo okweqile, kungcono ubonane isazi.

fat visceral imali evamile emzimbeni womuntu isekela umsebenzi izibilini, ivikela izitho ekulimaleni, futhi ezimweni ezimbi kakhulu ingaba njengesihluthulelo umthombo wamandla.

Okweqile fat visceral emzimbeni kuthinta ukusebenza komzimba wonke womuntu. Izinhlaka ezifana amathumbu, izinso, isibindi, fat and wasibekela phezani ukwenza noma yini kahle. Ngenxa yalokho, ngo-ngemuva yokukhuluphala, isifo esiyingozi kakhulu kungaholela ukuxakeka.

Indlela esheshayo ukuze uxazulule izinkinga ukukhuluphala khona. Kuyadingeka ukunciphisa okuqukethwe kwama-kilojoule ukudla, hhayi ukudla, kuholele yokuphila asebenzayo. Ngezinye izikhathi, ukuze ngixazulule inkinga yokuntuleka kwezinto ukukhuluphala babe izindlela zokwelapha. Mhlawumbe ukuhlinzwa.

Ngokuhambisana zonke izincomo yokuphila, ukuzivocavoca futhi ukudla amanoni siyobuna usuku ngalunye oludlulayo.

Ngokungafani fat visceral kusukela ongama

Ngesikhathi ukusetshenziswa umuntu unezela ezitolo amafutha ukudla. Uma imodi okungalungile segezi umzimba uqala buthelela alikho ungqimba ongama nasemaceleni izitho zangaphakathi. Lesi sendlalelo libizwa fat visceral. amafutha Ongama e lemali evamile ezidingekayo kumuntu, njengoba yenza zigcine amandla omzimba ayigongobali ebusika. Wayengahlezi ehilelekile izinqubo zomzimba zangaphakathi. Ngaphezu kwalokho, amafutha ongama angasuswa surgically, kodwa visceral - akukho.

Yeka indlela okuyingozi fat visceral?

fat visceral akumele leqe 15% inani eliphelele amaseli fat emzimbeni. ezifakwa okunjalo ukhule emhlabeni isibindi, izinso, isisu, amathumbu kanye nezitho zangasese, okuholela ukwehla nokugeleza kwegazi izitho zangaphakathi. Lokhu kuholela supply ompofu umoya-mpilo emaphashini, kuze kube ukuphefumula nzima, iphika, ukukhathala.

Njengoba fat visceral aqoqana emhlabeni izitho zangaphakathi, khona layo kunzima ukunquma. Ngisho abantu mafutha babe ezifakwa ezinjalo. Ngesikhathi esifanayo lolu hlobo of fat kuyingozi kakhulu, ngoba ungenza abakhubazekile muva umuntu enempilo. Kulokhu, odokotela abanamandla futhi awukwazi ukusiza isiguli, ngisho surgically.

Uma isikhathi kungaqali belwa fat visceral, kungabangela lezi zifo ezilandelayo kanye pathologies:

• sikashukela;
• isifo senhliziyo,
• ukungazali;
• isifo sokusha;
• izifo oncologic;
• ukuhlaselwa kwakhe isifuba somoya ephusheni;
• kwamathambo;
• varicose emithanjeni;
• isilethikusebenza.

Izimbangela fat yangaphakathi

Izimbangela yangaphakathi fat umzimba kungase kube kanje:

• ukusetshenziswa okweqile okunamafutha kanye nokudla okunoshukela;
• yokuphila insufficiently esebenzayo;
• nokungalali, ukucindezeleka njalo.

Lapho amafutha sedentary emzimbeni aqoqana ngokushesha. Lapho esegugile umuntu ulahlekelwa yemisipha, umzimba kubambezela ukushiswa calories umzimba iphesenti fat ikhula. Ukushintsha kwama-hormone ukuthi ukusheshisa zhiroobrazovaniya zenzeka abesifazane postmenopausal. Ngaphezu kwalokho, abanye abantu zofuzo ngokufanele akhuluphele, kodwa lokho akusho ukuthi kufanele ngokusobala imali ekulu fat ongama. Alime inqubo imali fat can umsoco ofanele, njengoba ibhekene namacala ekhethekile noma ezinye umzimba njalo.

Ukulinganisa ezingeni of fat umzimba

Isithombe wangempela khona amafutha ingatholakala ngemva edlulisa nezivivinyo wezokwelapha. Indlela olunembile kakhulu kukalwe okunayo izitho zangaphakathi - kuyinto MRI esiswini. Kuhlola ukuthi amanoni yangaphakathi nayo kwenziwe ngosizo ultrasound. Kala iphesenti fat emzimbeni futhi kungaba ekhaya. Kunezindlela eziningana ukulinganisa:

Indlela №1. Ukusebenzisa umbusi.

Forefinger futhi isithupha kudingeka phusha isikhumba ezindaweni eziningana (esiswini, emhlane, okhalweni). Khona-ke, ukukhulula nesibaya, kodwa zi iminwe yakho, udinga umbusi ukukala ibanga phakathi kweminwe. Uma umzimba has fat ngokweqile, ibanga kuyoba ngaphezu 2,5.

Indlela № 2. kwesilinganiselo ezinqulwini okhalweni nge tape.

Kuyadingeka ukukala okhalweni selilonke kancane ngaphezu inkaba. Khona-ke imilenze kufanele ibekwe ehlombe-ububanzi ngaphandle futhi uphumule isisu sakho. Kala kudingekile yasakazwa girth okhalweni yayo. Okhalweni selilonke ehlukaniswa hip selilonke. Uma umphumela mkhulu kuka-0.8, isidingo esiphuthumayo ukuqala nilwe fat ngokweqile.

Indlela № 3. Yokukala umzimba mass index.

esisindo kufanele ihlukaniswe ukukhula, iphindwe kabili. esisindo Jwayelekile ungaphakathi uhla 18.5-24.9. Isibonelo: 60 kg BMI: (1,7sm 1,7sm *) = 20,76.

Norma fat visceral

Cishe 80-90% ijwabu Imininingwane adipose kuyinto Amatebhe. fat visceral (evamile) emzimbeni kufanele kube khona amadoda 10-20% kubantu besifazane - mayelana 5-8%. Njengoba bekhula, inani visceral amafutha iyakhula. Kala okhalweni nge tape, kungenzeka ukwazi degree of ukukhuluphala yangaphakathi. Waist Abesifazane kumele singeqi 88 cm for amadoda -. 94 cm Uma imiphumela eminingi, lokhu kuvela izimpawu zokuqala exceedances.

Ukuzivocavoca ukuba ashise fat ngokweqile

Thatha izinyathelo ezidingekayo uma ephakeme kunaleyo evamile emzimbeni fat visceral. Indlela ukuqeda ekhaya? Siza efanele kudla lokunemsoco, kutivocavoca kanye ukucindezeleka emzabalazweni.

ukulwa ngempumelelo yokulwa fat ngokweqile ngeke akwenze ngaphandle umsebenzi. Yezindlela eziphumelela kakhulu ukuzinqoba ukushiswa fat umzimba babonwa dancing, thinta umdanso, egijima, ukuzivocavoca. kane ngeliviki sitsatsa emaminithi la-30 ku-treadmill - futhi ungakwazi zithole imiphumela emihle ekulweni le nkinga, njengoba fat visceral.

Kanjani ukuqeda ngesikhathi izimo ekhaya umsebenzi? Siza nakakhulu leyo misebenzi:

Ukuzivocavoca №1. Running endaweni, ephakamisa emadvolo etulu.

Kumele wenze ekusebenziseni imizuzu 2-3, uzodinga ukuba sikwazi ukuphefumula, ukulawula ijubane nokunemba umsebenzi.

Ukuzivocavoca №2. Planck.

Lo msebenzi kuhloswe wonke amaqembu imisipha. Nakuba lesi siprofetho kunzima ukwenza, kuyindlela enhle kakhulu ashise amanoni okusheshayo. I reception ngoba zifiki ukuba amele okungenani iminithi. Ngokuhamba kwesikhathi, kufanele ukwandisa isikhathi run ekusebenziseni. Qiniseka lapho enza lesi sivivinyo ugodle lakho eliphansi.

Ukuzivocavoca №3. Running on the spot kubha.

Standing ibha, kudingeka balingise ukugijima, kuyilapho ephethe emadolweni akhe esifubeni sakhe. Beginners ungenza umsebenzi cishe umzuzu. Ngokuhamba kwesikhathi, kufanele ukwandisa isikhathi run ekusebenziseni.

Indlela ukuqeda fat visceral esiswini? Impendulo silula. Ukuze wehlise ivolumu esiswini kuyadingeka ukwenza izivivinyo ezilandelayo:

Ukuzivocavoca №1. Cindezela. Ukulala kwakhe emuva yakho, aguqe ngamadolo akho siphakamise esifubeni engenhla.

Ukuzivocavoca №2. Ukuphakamisa nge ukusonta. Ukulala kwakhe emuva yakho, udinga ukuguqa yakho bese phakamisa umzimba wakho elingenhla esitshekile eceleni. Ukusebenzisa wenziwa ukuze bafike endololwaneni ungase uthole kwamadolo okuphambene.

Ukuzivocavoca №3. Ukulala kwakhe emuva, imilenze kufanele avuswe i-engela 90 degrees. Okulandelayo kumele kwenziwe nge zombili izinyawo Nyakazisa kwesokunene nezinhlanu izinhlangothi sobunxele, njengoba low ngangokunokwenzeka ngokuyeka isikole ukuba phansi, kodwa hhayi inhliziyo.

Ukudla, ikhuthaza ukususwa amafutha yangaphakathi

Ukudla - kungenye indlela kanjani ukuqeda fat visceral. Ukunakekela kumele kube-kilojoule amaningi yokudla. Beka ukusebenzisa endaweni ethile e-1200 kcal / usuku. Kodwa noma kunjalo, musa azibulale.

Imithetho Simple sendlela ukuqeda yangaphakathi fat umzimba ngokudla, zihlanganisa izinto ezilandelayo:

1. Kubalulekile ukuya ngokuphelele ukudla okunempilo. U-80% Ukudla kufanele kube nezithelo nemifino.
2. Kuyinto ukunciphisa ukusetshenziswa ezilwane: ibhotela, imajarini, ingulube, yenkomo fat.
3. Kuyadingeka ukuba ayiyeke le emaphashini carbohydrate.
4. Kungcono ukulishiya ngokuphelele imikhiqizo ebhikawozi. Isinkwa adle kuphela wholemeal futhi izinto eziningi ezincane.
5. Kuyadingeka ukuba uyeke utshwala.
6. Kubalulekile ukuba bangayeki uphuzo carbonated.
7. Udinga zidle kahlanu ngosuku, kodwa wamaqhuzu, izingxenye ezincane.
8. Nizoyiphuza nakanjani nesigamu kuya ezimbili amalitha amanzi ahlanzekile ngosuku.
9. Kumele ungene ekudleni ukudla ashise amanoni okusheshayo: apula, isilimo esidliwayo esinamagatsha anamanzi, ezisawolintshi, ginger.
10. Ngesikhathi Ukudla, kuyatuseka ukusebenzisa amavithamini kanye Antioxidants ukuthi ukuqinisa amasosha omzimba.

Baningi ukucindezeleka emzimbeni - Ukudla eqinile. Ngakho-ke, kufanele, uma kunesidingo, ukufuna usizo uchwepheshe wezokudla. Udokotela kuzosiza kujwayeleke umzimba, ukulawula hormone, ikutshele ukuthi balahle yangaphakathi yamafutha amaningi emzimbeni. Into esemqoka - ukulandela zonke izincomo.

Indlela Yokuphila ngoba ukususa fat visceral

Indlela ukuqeda fat umzimba? Sidinga bazame ukuphila ukuphila ngaphandle ukucindezeleka. Abantu abaningi ku isizinda ukucindezeleka uqale izinkinga ujamu. Kumelwe ufunde ukulawula ukucindezeleka futhi ukukala ukusetshenziswa ukudla amnandi futhi okungenamsoco phakathi kwalo.

A iphupho - liphinde esibalulekile ekulweni fat ngokweqile. ubuthongo Ngalobo busuku sika amahora 6-7, futhi usiza ukubuyisela ukusebenza kwezitho zomzimba evamile zonke izinhlaka futhi izinhlelo.

Kubalulekile ukuba bangayeki imikhuba emibi, okusho utshwala, ukubhema.

Konke okungenhla uyofundisa kanjani ukuqeda fat visceral emzimbeni nokwehlisa nengozi yokukhuluphala.