Mene ne cutarƙashin Fat?

Wadatacce

• Me ke haifar da kitse mai rauni?
• Me yasa muke da ƙananan kitse?
• Shin ƙananan kitse ba shi da kyau a gare ku?
• Yadda ake fada idan kuna da kitse mai yawa da yawa
• Yadda za a rabu da subcutaneous kitse
• Abinci
• Motsa jiki
• A zama na gaba

Subcutaneous mai vs visceral mai

Jikinka yana da nau'ikan mai guda biyu na farko: subcutaneous fat (wanda ke karkashin fata) da kitse na visceral (wanda yake kusa da gabobin).

Adadin ƙananan kitse wanda kuka haɓaka ya dogara da ƙwayoyin halittar jini da kuma abubuwan rayuwa irin su motsa jiki da abinci.

Mutanen da ke da adadi mai yawa na subcutaneous galibi suna da adadi mai yawa na visceral.

Me ke haifar da kitse mai rauni?

Kowane mutum an haife shi da kitse mai sauƙi. Baya ga kwayoyin halittu, mutane yawanci suna da yawan mai mai ƙwanƙwasa idan sun:

• ci karin adadin kuzari fiye da yadda suke ƙonawa
• suna zaune
• da dan karamin karfin jiki
• sami karamin aikin aerobic
• da ciwon suga
• masu saurin insulin ne

Me yasa muke da ƙananan kitse?

Layin da ke saman fata naka shine epidermis. Matsakaicin tsakiya shine dermis. Subcutaneous mai shine mafi zurfin Layer.

Subcutaneous mai yana da manyan ayyuka guda biyar:

1. Ita ce hanya daya da jikinku yake adana kuzari.
2. Yana aiki azaman padding don kare tsokoki da ƙasusuwa daga tasirin bugawa ko faɗuwa.
3. Yana zama hanyar wucewa don jijiyoyi da jijiyoyin jini tsakanin fata da tsokoki.
4. Yana rufe jikinka, yana taimaka masa daidaita yanayin zafi.
5. Yana haɗa ɗamarar fata zuwa ga tsokoki da ƙashi tare da kayan haɗin ta na musamman.

Shin ƙananan kitse ba shi da kyau a gare ku?

Subcutaneous kitse wani muhimmin ɓangare ne na jikinku, amma idan jikinku yana adana shi da yawa, ƙila ku kasance cikin haɗari mafi girma ga matsalolin lafiya gami da:

• ciwon zuciya da shanyewar jiki
• hawan jini
• rubuta ciwon sukari na 2
• wasu nau'ikan cutar kansa
• barcin bacci
• m hanta cuta
• cutar koda

Yadda ake fada idan kuna da kitse mai yawa da yawa

Wata hanyar tantancewa idan kiba tayi yawa shine ta hanyar auna yawan ma'aunin jikinku (BMI), wanda ke bada nauyin nauyin ki da girman ki:

• al'ada nauyi: BMI na 18.5 zuwa 24.9
• kiba: BMI na 25 zuwa 29.9

• Yadda za a rabu da subcutaneous kitse

  Hanyoyi guda biyu da aka fi bada shawarar sosai don zubar kitsen mai mai yawa shine cin abinci da motsa jiki.

  Abinci

  Mahimmancin ƙa'idar rasa kitse mai ɗanɗano ta hanyar abinci shine cinye adadin kuzari kaɗan fiye da yadda kuke ƙonawa.

  Akwai canje-canje da yawa na abinci waɗanda zasu taimaka inganta nau'ikan abinci da abin sha da kuke cinyewa. Heartungiyar Zuciya ta Amurka da Kwalejin Zuciya ta Amurka sun ba da shawarar abinci mai ƙoshin lafiya wanda yake cike da fruitsa fruitsan itace, kayan lambu, zare, ƙwaya da wholewa.

  
  

  Ya kamata kuma ya ƙunshi ƙwayoyin sunadarai (waken soya, kifi, ko kaji) kuma ya zama ƙasa da ƙara sugars, gishiri, jan nama, da ƙoshin mai.

  Motsa jiki

  Hanya ɗaya da jikinku yake adana kuzari ita ce ta hanyar gina kitse mai narkewa. Don kawar da haɓakar kitsen mai, dole ne ku ƙone makamashi / adadin kuzari.

  Aerobic aiki shine hanyar da aka ba da shawarar don ƙona adadin kuzari kuma ya haɗa da tafiya, gudu, motsa jiki, iyo, da sauran ayyukan da ke motsa motsi wanda ke ƙara yawan zuciya.

  Mutane da yawa waɗanda ke haɓaka ayyukansu don rasa mai mai ƙarancin duwatsu suma suna cikin horo na ƙarfi kamar ɗaga nauyi. Irin wannan aikin yana ƙaruwa da tsoka wanda zai iya haɓaka kuzarinku kuma zai taimaka ƙona adadin kuzari.

  A zama na gaba

  Akwai dalilai masu kyau da yawa da jikinka yake da subcutaneous kitse, amma samun ƙari zai iya zama mummunan ga lafiyar ku.

  Ku ɗan jima tare da likitanku don ƙayyade adadin kitsen da ya dace a gare ku kuma - idan ba ku kasance a matakin da kuka dace ba - don taimakawa hada abinci da tsarin aiki don lafiyar lafiya.