Chii Chinokonzera Kushushikana Belly uye Maitiro Ekurapa uye Kudzivirira Izvo

Zvemukati

• Chii chinonzi kushushikana dumbu?
• Kurwa kana kupindura kwendege
• Yakakwira cortisol mazinga akabatanidzwa nekufutisa kwemimba
• Belly mafuta hutano njodzi
• Subcutaneous mafuta
• Mafuta eVisceral
• Kuwedzera kwehutano njodzi kubva kune visceral mafuta
• Maitiro ekurapa kunetseka mudumbu
• Deredza kushushikana kwepfungwa
• Rovedza muviri zuva nezuva
• Tarisa zvaunodya
• Inwa doro chete zvine mwero
• Wana hope dzakanaka
• Usapute
• Maitiro ekudzivirira kushungurudzika dumbu
• Nguva yekuona mupi wezvehutano
• Makiyi ekutora

Kushushikana kwenguva refu kunogona kukanganisa hutano hwako hwepfungwa uye hwepanyama. Iyo inogona kutotungamira kune imwe yekuwedzera huremu kutenderedza pakati, uye mamwe mafuta emimba haana kunaka kwauri.

Kushungurudzika dumbu hakusi kurapwa kwekurapa. Iyo nzira yekutsanangura kuti kushushikana uye kushushikana mahormone kunogona kukanganisa dumbu rako.

Joinha isu patinoongorora:

• zvinhu zvinounza kunetseka mudumbu
• kunyangwe zvingadzivirirwe
• zvaunogona kuita nezvazvo

Chii chinonzi kushushikana dumbu?

Ngatitarisei munzira dzinoverengeka dzinoitwa nemuviri wako kushushikana uye kuti mhinduro idzi dzinogona sei kukonzera kunetsekana nedumbu.

Kurwa kana kupindura kwendege

Cortisol ihormone yakakosha inogadzirwa mune adrenal glands. Inobatsira kudzora shuga yeropa uye metabolism, pakati pezvimwe zvinhu.

Pamwe nemamwe mahormone akadai seadrenaline, cortisol chikamu chemuviri wako "kurwa kana kubhururuka" mhinduro.

Paunotarisana nedambudziko, mhinduro yekunetseka inononoka kuita zvisina basa muviri kuti ugone kutarisa. Kana kutyisidzira kwapfuura, zvese zvinodzokera pane zvakajairwa.

Icho chinhu chakanaka.

Nekudaro, kunetseka kwenguva refu kunogona kuita kuti mahormone ekudzvinyirira akwire kumusoro, pamwe neropa rako uye neshuga yeropa, uye izvo hazvina kunaka.

Yakakwira cortisol mazinga akabatanidzwa nekufutisa kwemimba

Yepamusoro-refu kwenguva refu cortisol mazinga akasimba zvine hukama nekuva nemimba kufutisa, sekureva kwekuongorora kwe2018.

Nekudaro, havazi vese vanhu vane kufutisa vane yakakwira cortisol mazinga. Vatsvagiri vanoti genetics inogona kutora chinzvimbo mukushushikana kweglucocorticoid.

Pfupi-yenguva kushushikana kunogona kukonzera dumbu nyaya dzakadai kurutsa uye manyoka. Irritable bowel syndrome (IBS) inogona kuve mugumisiro wekushushikana kwenguva refu. Kana iwe uchitova neBS, kushushikana kunogona kuwedzera gasi uye dumbu bloat.

Belly mafuta hutano njodzi

Dzimwe njodzi dzehutano dzakabatana nekuva nekufutisa, asi kuve nekufutisa mudumbu kunogona kuva njodzi huru yekukonzeresa uye kufa kwehuwandu.

Kune maviri marudzi edumbu mafuta: subcutaneous mafuta uye visceral mafuta.

Subcutaneous mafuta

Subcutaneous mafuta akarara pasi peganda chete. Zvakawanda hazvina hutano, asi hazvisi zvinokuvadza kupfuura mafuta chero kupi zvako pamuviri wako. Subcutaneous mafuta anogadzira mamwe mahormone anobatsira, anosanganisira:

• leptin, iyo inobatsira kudzvinyirira kudya uye kupisa mafuta akachengetwa
• adiponectin, iyo inobatsira kudzora mafuta neshuga

Mafuta eVisceral

Mafuta eVisceral, kana emukati-mudumbu mafuta, anowanikwa akatenderedza chiropa chako, ura, uye zvimwe zvemukati zvemukati pasi pemadziro edumbu.

Mamwe mafuta ekuvhenekera anochengetwa muiyo omumamu, chiuno chepanyama pasi pemhasuru, icho chinokura zvakanyanya uye chakakora sekuwedzera kwemafuta. Izvi zvinogona kuwedzera masendimita muchiuno chako.

Mafuta eVisceral ane zvinopfuura mafuta mashoma. Aya mapuroteni anogona kukonzera yakaderera-chikamu kuzvimba, kuwedzera njodzi yezvisingaperi matambudziko ehutano.

Mafuta eVisceral zvakare anoburitsa yakawanda retinol-inosunga protein 4 (RBPR), iyo inogona kutungamira kune insulin kudzivisa.

Kuwedzera kwehutano njodzi kubva kune visceral mafuta

Sekureva kweHarvard Health, mafuta ekuona anogona kuwedzera njodzi yako ku:

• asima
• gomarara
• chirwere chemwoyo
• kenza yakajeka
• kuora mwoyo

Maitiro ekurapa kunetseka mudumbu

Genetics inokanganisa uko muviri wako unochengeta mafuta. Mahormone, zera, uye kuti vangani vana mukadzi akazvara kuti vaitewo basa.

Vakadzi vanowanzo wedzera mamwe visceral mafuta mushure mekuguma kuenda kumwedzi, apo estrogen mayero anodonha.

Zvakadaro, pane zvinhu zvaunogona kuita kurasikirwa nemafuta emudumbu.

Kutanga, nzvenga ese "anorasikirwa nedumbu mafuta nekukurumidza" mhinduro, nekuti hapana nekukurumidza kugadzirisa. Kuita sarudzo yemararamiro uine inononoka, yakadzikama pfungwa ndiyo yako yakanakisa sarudzo yekubatsira kusimbisa kwenguva refu-yakanaka mhedzisiro.

Heano mamwe mazano:

Deredza kushushikana kwepfungwa

Tese tine nhamo. Iko hakuna nzira yekuzvibvisa kubva muhupenyu hwako, asi kune nzira dzekudzora uye kugadzirisa kusagadzikana:

• Tora nguva neni. Sununguka mushure mezuva rakaoma. Shanya uye teerera kune ako aunofarira tunes, gara mukati nebhuku rakanaka, kana kuisa tsoka dzako kumusoro uye kunwa imwe inozorodza tii. Ita icho chinhu chinoita kuti unzwe kugadzikana uye kugutsikana, kunyangwe zvikave zvemaminetsi mashoma.
• Fungisisa. Zvidzidzo zvinoratidza kuti kufungisisa kunogona kubatsira kudzikisira kushushikana kwepfungwa. Kune mhando dzakawanda dzekufungisisa kusarudza kubva, saka kana imwe mhando ikasashanda kwauri, imwe inogona kunge iri nani kukodzera.
• Sangana nevamwe. Kunyangwe kuri kudya kwemanheru neshamwari, husiku hwemamuvhi neako akakosha mumwe, kana kumhanya nemuvakidzani wemukova wako, kubatana nevamwe kunogona kubatsira kubvisa pfungwa dzako pane zvinokunetsa.

Rovedza muviri zuva nezuva

Kufunganya-kukurudzira ndiyo imwe chete yemabhenefiti mazhinji ekurovedza muviri. Kuita zvezuva nezuva kunogona kubatsira iwe kudzikisa visceral mafuta, kunyangwe ikasabatsira kuburitsa mapaundi.

Edza maminetsi makumi matatu epakati nepakati kurovedza muviri mazuva mazhinji uye kudzidziswa kwesimba kune mamwe mazuva.

Zvakanaka kuruka zuva kamwechete mune imwe nguva, asi edza kufamba zvakanyanya mukati mezuva rese.

Kana zvichibvira:

• mira pane kugara
• shandisa masitepisi pane maelevhi
• usabatirira panzvimbo yepedyo yekupaka

Kana iwe ukapedza rakawanda rezuva rako wakagara, tora kufamba mabreak.

Zvingaite kunge zvinopesana, asi kuita kugara-kumusoro uye crunches hakuzokanganisa visceral mafuta. Nekudaro, izvi zviitwa zvinogona kubatsira kusimbisa nekusimbisa tsandanyama dzako dzemudumbu uye zvinogona kubatsira nehuremu hwese hwekurema.

Tarisa zvaunodya

inoratidza kuti B mavhitaminzi anogona kubatsira kudzikamisa kushushikana, saka edza kuwedzera yakasvibirira yakasvibirira, miriwo yemashizha, makotapeya, nemabhanana kuchikafu chako. Hove nehuku zvakare sarudzo dzakanaka.

Edza kudya kudya kwakaringana. Kudya kwakaringana kunofanirwa kusanganisira yakawanda michero, miriwo, uye zviyo zvakakwana. Kuti ubatsire kusvika kana kuchengetedza huremu hwako hune hutano, edza kudzikisa huwandu hwako macalorie uye edza kudzivirira:

• akawedzera fructose
• hydrogenated oiri yemafuta (trans mafuta)
• yakakwira-koriori, yakakwira-makabhohydrate chikafu chinopa zvishoma kune chisina hutano

Inwa doro chete zvine mwero

Doro rinogona kupa fungidziro yekurerutsa kunetseka, asi mhedzisiro yacho ndeyechinguva. Izvo hazvina kukodzera mhedzisiro-yakareba mhedzisiro kana uchida kudzikisa dumbu mafuta.

Zvinwiwa zvinodhaka zvine macalorie mazhinji, uye muviri wako unopisa doro usati wapisa mafuta.

Wana hope dzakanaka

Kutsvagurudza kunoratidza kuti vakuru vane makore gumi nemasere kusvika makumi matanhatu nemashanu ekuberekwa vanowana asingasviki maawa matanhatu kana anopfuura maawa mapfumbamwe ekurara vanowedzera mamwe mafuta ekuona.

Imwe yakaratidza mhedzisiro yakafanana kune vakuru vane makore makumi mana ekuberekwa uye pasi.

Kutsvagurudza kunoratidza kuti vanhu vakuru vazhinji vanoda maawa manomwe kusvika mapfumbamwe ekurara manheru ega ega.

Usapute

Zvidzidzo zvinoratidza kuti kuputa fodya kunowedzera njodzi yekufutisa kwemimba.

Chaizvoizvo, kana iwe uchisvuta, kuwedzera iyo nguva yenguva yauri kusvira zvinoita kuti zvive nyore kuti iwe uve wakachengeta mafuta mudumbu rako.

Maitiro ekudzivirira kushungurudzika dumbu

Kana iwe usina kushushikana mudumbu uye uchida kudzikisa njodzi yako yekukudziridza mamiriro.

• tsvaga nzira dzekudzora uye kugadzirisa kushushikana
• gadzirisa huremu hwako
• chengetedza kudya kwakaringana
• kurovedza muviri zvishoma zuva nezuva
• usapute kana kurega kusvuta kana uchidaro parizvino
• kunwa doro zvine mwero

Nguva yekuona mupi wezvehutano

Iwe haudi hako kuona wako mupi wezvehutano kana iwe uine dumbu diki mafuta. Nekudaro, iwe unofanirwa kuwana yako yepanyama yegore.

Ita musangano pamwe nemupi wako wezvehutano kana iwe uchinzwa mhedzisiro yekushushikana kwenguva refu senge:

• kushushikana kana kushushikana
• kuneta
• kunetseka kurara
• kukurumidza kuwedzera dumbu uremu
• kazhinji gasi, kubhururuka, kana zvimwe zvinhu zvekugaya

Makiyi ekutora

Kushungurudzika dumbu ndiyo imwe nzira yenguva refu kushushikana kunogona kukanganisa hutano hwako. Kuwedzera huremu hwemudumbu kunogona kutungamira kune mamwe matambudziko ehutano.

Kunyangwe iwe usingakwanise kuita chero chinhu nezve yako genetics, pane nzira dzekubatsira kudzivirira, kubata, uye kubata kunetseka dumbu.

Ona wako mupi wezvehutano kana iwe:

• une mibvunzo nezvehuremu hwako
• unofanirwa kuziva kuti huremu hwako huri kukanganisa sei hutano hwako
• vane zvimwe zviratidzo zvinoshungurudza