Bella Adams
Mafuta emuviri anoenderana nezvakawanda zvinhu: Maitiro ekuverenga uye kuderedza chikamu chemafuta emuviri wako. Netafura uye kukosha kwakaringana kwemurume kana zera rako.
Ndeapi chikamu chemafuta emuviri (KFA) ane hutano uye papi pacho paanowana dicey? Kana nyeredzi nenyeredzi dzichirasikirwa nehuremu hwakawandisa uye mabheti avo emukurumbira anopenya pachiratidziri uye matanhatu-packs adzo achinyatsoratidza, zviri pamachaneli ese.
Vakakurumbira vane nzira dzakasiyana kwazvo: Vamwe vanovimba nekutsungirira kwakanyanya uye kudzidziswa kwesimba nemurairidzi wega, nepo vamwe vachitarisa pakuvandudza kudya kwavo.
Mutevedzeri weUS Kim Kardashian, semuenzaniso, akarasikirwa neanenge makirogiramu makumi maviri emafuta emuviri kuburikidza nekudya kwakasimba kwe20-calorie-a-zuva uye kurovedza muviri kwakasimba. Robbie Williams akarasikirwa neanopfuura 1800 kilos mukati memwedzi mishoma pane yakasimba vegan kudya.
Zvisinei, sezvo maVIP achigara achitevedzera, nyanzvi dzinotya. Mushure mezvose, masero emafuta haangori mutoro weBMI yepamusoro (Muviri Misa Index; chiyero chehuremu kusvika pakona yehurefu) uye zvisingadiwi hip pads, asiwo kudzivirira nhengo, pakati pezvimwe zvinhu.
Kusakwana kwemafuta anochengeterwa kunogonawo kutungamirira kuzvirwere zvekudzivirira muviri: Adipose tishu ichokwadi chinhu chakakosha mukudzivirira kwekudzivirira. Iyo mutumwa zvinhu kubva kune mafuta tishu ane akasiyana mhedzisiro pane immune system.
Akawanda sei mafuta emuviri ane hutano?
Iyo yakakwana yehuwandu hwemafuta emuviri, kana KFA kwenguva pfupi, zvinoenderana nemunhu wega zvinhu zvakaita sezera, murume kana mukadzi uye chimiro. Matafura edu (ona pazasi) anokuratidza huwandu hwakakodzera hwemafuta emuviri mune imwe neimwe kesi.
Kana kukosha kwakanyanyisa, izvi zvinowanzowedzerawo hutsika husina kunaka hweropa uye ropa, izvo zvinowanzokonzera kuverengwa kwemidziyo yeropa.
Izvi zvinowedzera njodzi yezvirwere zvakaita sesitiroko, chirwere chemwoyo, uye chirwere cheshuga. Iwe unogona kuona huwandu hwemafuta emuviri wako nerubatsiro rwemuviri wedu mafuta Calculator.
Pamusoro pazvo, girth yakakura yedumbu haina njodzi - nekuti iyo flab padumbu, inozivikanwawo se visceral adipose tishu, haina njodzi.
Zvinokosha: Kunyange vanhu vashoma vanogona kuva nehuwandu hwemafuta emuviri, nokuti mafuta anochengetwawo mukati memuviri, semuenzaniso mumasumbu uye nhengo.
Kana, kune rumwe rutivi, mwero wemafuta emuviri uri pasi pe6 muzana muvarume uye 12 muzana muvakadzi, kusagadzikana mumutumbi ndiwo mugumisiro.
Mafuta emuviri - iyo inogadzirisa chinhu zvakare painogara
A nice round butt haisi kungoona bhenefiti! Chikamu chepamusoro chemafuta emuviri pamagaro uye muhudyu chinogona kudzivirira kubva kune chirwere chemoyo uye chirwere cheshuga.
Izvi zvinovimbiswa nemasayendisiti kubva kuYunivhesiti yeOxford muGreat Britain. Kuti izvi zviitike, vatsvakurudzi vakaongorora zvidzidzo zvakawanda zvevanhu zvakaongorora hukama pakati pekuwedzera kwemafuta emuviri pamagaro, mahudyu, uye zvidya uye zvakasiyana-siyana zvehutano hweropa.
Tsanangudzo: Kutenderera kwedumbu kwakakwira kana gobvu padding padumbu kunogona kuburitsa anokuvadza mafuta acids uye kutumira ma cytokines mumuviri anogona kukonzera kuzvimba.
Hudyu, chidya, uye magaro, kune rumwe rutivi, anoteya maasidhi aya, achiadzivirira kuti asanamatira pachiropa kana kuti tsandanyama, uko anogona kukonzera zvinetso zvoutano zvakawanda.
Mhedzisiro yakanaka yemafuta emuviri munzvimbo chaiyo ndeiyi: mazinga emafuta eropa ari nani, uye tsinga yeropa calcification uye kuoma kwakaderedzwa.
Uye saka izvo zvaifanira kunge zvakaipa nhau zvinova nhau dzakanaka, nekuti Isu tese tinoziva kuti zvakaoma sei kubvisa butt uye goridhe chiuno.
Zvinoenderana nezvakawanikwa zvitsva izvi, izvi hazvichakoshi - kana mafuta emudumbu akasanyanya kuwanda. Saka chirevo chako mune ramangwana chinofanira kunge chiri mudumbu!
“Asingadiwi mapedhi ane mafuta akapoteredza chiropa kana pamwoyo, uye anogona kuvapo kunyange zvazvo usingazvione uri kunze,” akadaro Jimmy Bell weMRC Clinical Sciences Center.
Zvidzidzo zvaizoramba zvichiratidza kuti hutano hwemunhu hwaisatsamira pamafuta emuviri wese, asi paichengeterwa mafuta.
Figure cheki saka nguva dzose chirongwa chakakwana - zvisinei: Kuderedza denderedzwa redumbu neakakodzera Workouts yatotanga.
Deredza mafuta emuviri - iyi ndiyo mashandiro ayo
Iwe haufanirwe kuenda pakudya kwakanyanya kuti urasikirwe pondo kana maviri munzvimbo dzakakodzera. Kune rumwe rutivi, izvo zvingave zvinopesana, nokuti kudya kwakasimba, semuenzaniso, kunonotsa metabolism yako uye kuderedza basal simba remetabolism yako - iyo yo-yo effect inopinda mukati. Pamusoro pezvo, zvirongwa zvekudya zvakanyanya uye kudya kwakaoma kazhinji hakusi. zvakanaka kune hutano hwako kana.
Kuti urasikirwe nemafuta emuviri zvine mwero, unofanirwa kudzikamisa simba rako remazuva ese chete zvine mwero - kana kushandisa macalorie akakwana kuburikidza nemitambo yemitambo.
Kuderedza mafuta emuviri kuburikidza nekudya zvakanyanya
Nyanzvi dzinokurudzira kushomeka kwezuva nezuva kwepakati pe500 ne800 macalorie kune vese vanofarira kurasikirwa nehuremu, vangave varume kana vakadzi. Asi chii chiri chinodikanwa chako chaicho chezuva nezuva?
Iwe unogona kuzviverengera nekukurumidza uye zviri nyore neyedu calorie Calculator. Kuti uderedze huwandu hwemafuta emuviri wako, wobva wabvisa angangoita mazana mashanu emacalorie kubva pane zvakaverengerwa zvinodikanwa - izvi zvinokupa iwe yako yakakodzera simba rekuisa pazuva rekuonda.
Deredza huwandu hwemafuta emuviri kuburikidza nemitambo yemitambo
Kana zvisiri nyore kuti uremerwe uremu kuburikidza nekudya kunovaka muviri, saka nzira yechipiri ndeyekuwedzera simba rako rekushandisa.
Izvi zvinogona kuve zviitiko zvemitambo zvakaita sekumhanya, kuchovha bhasikoro, kana kushambira, asiwo zviitiko zvemazuva ese zvine chekuita.
Papeji redu rekutanga, iwe hauzongowani chete chirongwa chekudzidzisa chinangwa chega chega uye kune yega yega chirango chemitambo - mafuta anouraya anoronga kuderedza uremu, asiwo nekuwedzera kuita.
Kudzidziswa kwesimba kunowedzera basal metabolic rate
Imwe nzira yekurwisa chiuno chako uye kuwedzera metabolism yako kudzidzisa simba. Mushure mezvose, mamhasuru ndiwo mavira emuviri wako - kuwanda kwawo kwaunayo, ndiko kunowedzera simba rako rezuva nezuva rinodiwa kana basal metabolic rate.
A yakanaka side mhedzisiro: Iwe uchawanda munzvimbo dzakakodzera - kusanganisira yakasimba butt uye yakasimba matanhatu-pack.
Verenga chikamu chemafuta emuviri: Idzi nzira dzekuyera dziripo
Bio-impedance kuongororwa
Kana iwe uchida kunyatsoziva: Iyo bio-impedance ongororo inopa ruzivo rwakadzama nezve kuumbwa kwemuviri wako. BIA muviri mafuta zviyero zvekushandisa pamba zvinowanikwa kubva kune vatengesi vemitambo. Pamusoro pekukosha kwekilo, izvi zvigadzirwa zvekuongorora muviri zvinotarisawo mvura, tsandanyama, uye chikamu chemafuta emuviri.
Izvi zvinoreva kuti iwe unogona kuona pakarepo kana kurovedza kwako kwakakonzera kurasikirwa kwemafuta asina kudiwa muhudyu kana kuti iwe wakangorasikirwa nemvura kana kunyange nyama yemhasuru - iyo inopesana zvakanyanya kana iwe uchida kuderedza mafuta. Saka mafuta akawanda emuviri aripo, anowedzera kupikisa.
Ukoshi hwakayerwa hunoiswa mufomula pamwe chete nedata rakambopinda rakadai sehurefu, uremu hwemuviri, zera, uye murume kana mukadzi. Zvisinei, zvichienderana nechigadzirwa, izvi hazvisi nguva dzose zvakarurama. Kana iwe uchida chaiwo hunhu, unogona kuzviwana chero pacheki yeBIA, iyo vanachiremba vemitambo uye dzimwe nguva vanoitawo vamwe varapi.
Ikoko, ikozvino haisi kungopfuura nepakati pemuviri wepasi (sezvikero zvemafuta emhuri), asiwo kuburikidza nepamusoro pemuviri kuburikidza nekuwedzera kwe electrode. Izvi zvinopa mimwe mibairo chaiyo. Zvisinei, miitiro yomuviri, madyiro kana kuti miitiro yokunwa, uye nguva yokuenda kumwedzi zvinopesvedzera migumisiro yacho.
Pedyo-infrared nzira
Pano, infrared musoro inonangwa zvakananga pane yakafanotemerwa poindi pabiceps. Nekudaro, iyi nzira haina kunyatso kurongeka, nekuti pano iyo yakazara muviri mafuta yemukati inotorwa kubva kune subcutaneous kupeta kuyerwa.
Kupeta kweganda kuyerwa necaliper
Nzira inodhura zvakanyanya: Macalipers ekuyera mapete eganda anowanikwa online isingasviki gumi remaEuro.
Zvakakosha apa: Inofanirwa kugara ichiyerwa munzvimbo dzakafanana kuti uwane mibairo yakafanana. Sezvo usingakwanise kuzviita wakachena uri wega, mudiwa wako anofanira kukubatsira – zviri nani kugara ari munhu mumwe chete.
Magnetic resonance imaging
Sezvo nzira iyi, kusiyana neyakapfava kupeta ganda kuyerwa & Co. yakabatana nepamusoro kwazvo mari yekushandisa, isu hatiende mune zvakadzama pano, asi taura nezvazvo chete nekuda kwekukwana.
BMI ichiri kukosha here?
Kuyera, kuverenga, kana kuyera? Ndeipi nzira yakanakisa yekuziva kana iwe wakafuta zvakanyanya, panowanikwa mafuta, uye zvine njodzi kuhutano hwako?
Kwemakore, iyo Body Mass Index (BMI) yaionekwa seyakakwana gwara. Kuti uzvione, kureba uye kuwanda zvinoiswa maererano kune mumwe nemumwe. Iko kuperevedza kweBMI ndeyekuti haisiyanise pakati pemhasuru nemafuta, saka vanorema, vakanyatsodzidziswa vatambi, semuenzaniso, vanouya zvakanyanya. Izvo zvakare hazvishande nemazvo kuvana.
Vatsvagiri vekuAmerica parizvino vakagadzira Body Adiposity Index (BAI). Inoisa hudyu circumference maererano nekukwirira uye inoita kuti zvikwanise kuona chikamu chemafuta emuviri.
Vatsvakurudzi veGermany Institute of Human Nutrition Potsdam-Rehbrücke uye University of Tübingen vakafananidza kukosha kwemaindices maviri. Mutongo wavo: BAI itsva haina hukuru kune yekare BMI mukuenzanisa chikamu chemafuta emuviri.
Muchokwadi, ivo vanoti, BMI inowirirana zvakanyanya nekugoverwa kwemafuta emuviri. "Kunyanya muvadzidzi vezvidzidzo zvevarume, kufungidzira kwezana yemafuta emuviri uchishandisa BAI kwakanga kusina kururama," akadaro mutungamiri wekudzidza Mathias Schulze. Kuti uone njodzi yechirwere cheshuga, vaongorori vakati zvingave zvakakosha kuyera chiuno denderedzwa.
Mafuta emuviri - kuverenga BMI neBAI nemazvo
Aya mafomula anokuratidza maitiro ekuverenga BMI neBAI nekungotarisa:
Aya ndiwo maverengero aunoita BMI
Huremu mukg hwakakamurwa neskweya yehurefu mum
Kuongorora: BMI kusvika ku25 = yakajairika.
Nzira yekuverenga BAI
Hip circumference in cm yakakamurwa ne (hurefu in m times the square root of height in m) kubvisa 18 = muzana mafuta emuviri.
Ongororo: vakadzi havafanirwe kuve neanopfuura 35%, varume kwete kupfuura 22%.
Waist circumference
Pima ne tepi chiyero pachiyero chedumbu.
Kuongorora: Vakadzi havafanire kuyera kupfuura 87 cm, varume kwete kupfuura 101 cm.
