How kubvisa munyika mafuta muviri pamusha: dzinobudirira uye zvabuda

How kubvisa mafuta muviri mumuviri? Nhasi kwazvo nyaya. Vanhu vazhinji vanoshamisika kuti kubvisa zvakawandisa mafuta deposits pachavo uye kumba. Usati watanga pakurwisa yokufutisa, unofanira kubvunza mumwe dietitian.

Visceral mafuta chaiye mari mumuviri womunhu inotsigira basa zvomukati, inodzivirira nhengo kubva zvakakanganisika, uye mumamiriro ezvinhu akaipisisa anogona kuita somunhu simba rine.

Zvakawandisa visceral mafuta mumuviri kunokanganisa mashandiro yose yomuviri. Nhengo dzakadai ura, itsvo kana chiropa, mafuta uye wakafukidza kurega ushande zvakanaka. Somugumisiro, pamusoro pakanyorwa kufutisa, chirwere chakakomba chinogona kukonzera matambudziko.

Uchitsanya nzira yokugadzirisa matambudziko kufutisa ikoko. Zvakakodzera kuderedza caloric zviri zvokudya, kwete nokudyisa, kutungamirira kushingaira mararamiro. Dzimwe nguva, kugadzirisa dambudziko kufutisa vane zvokurapa nzira. Pamwewo kuvhiyiwa.

In zvaidiwa vanorumbidza zvose pamusoro nemararamiro, kushandisa uye kudya mafuta achasvava zuva roga roga.

Kusiyana visceral mafuta kubva subcutaneous

At kushandisa munhu anowedzera mafuta nezvokudya zvakaunganidzwamo. Kana isiri nzira simba rinopiwa muviri anotanga kuunganidza kwete subcutaneous rukoko uye kumativi nhengo dzomukati. rukoko urwu inonzi visceral mafuta. Subcutaneous mafuta ari chakaipa mari zvakakodzera kuti munhu, sezvo inoumba simba reserves muviri uye asingauyi -oma muchando. Akanga asina munyaya dzomunyika pezvakaitwa muviri. Uyezve, subcutaneous mafuta anogona kubviswa surgically, asi visceral - kwete.

How ngozi visceral mafuta?

Visceral mafuta ngaarege pfuura 15% uwandu mafuta masero pamuviri. deposits kwakadaro kukura vakakomba chiropa, itsvo, dumbu, ura sikarudzi, zvinoita kuti vasanyanye ropa riyerere kuti nhengo dzomukati. Izvi zvinotungamirira murombo wedzerai reokisijeni kuti mapapu, kune rinorema kufema, kupfupika mweya, kurukutika.

Sezvo visceral mafuta rinoungana kumativi zvomukati, ayo kuvapo kwakaoma kuziva. Kunyange dzakaonda vanhu vane deposits vakadaro. Panguva imwe cheteyo ino mhando mafuta ari ngozi zvikuru, nokuti anogona kuita vakaremara ichangopfuura hwakanaka munhu. Muchiitiko chino, vanachiremba havana simba uye anogona kubatsira murwere, kunyange surgically.

Kana nguva asingadi kutanga mutsimba visceral mafuta, zvinogona kukonzera zvinotevera zvirwere uye pathologies:

• chirwere cheshuga;
• zvemwoyo chirwere;
• kushaya mbereko;
• cirrhosis;
• oncologic zvirwere;
• asima kurwiswa muchiroto;
• osteoporosis;
• varicose mutsinga;
• myocardial infarction.

Zvinokonzera munyika mafuta

Zvinokonzera yomunyika mafuta muviri angava sezvinotevera:

• kunyanya kudyiwa mafuta uye sugary zvokudya;
• insufficiently kushingaira mararamiro;
• kushaya hope, kakawanda mupfungwa.

Kana ndakagara mafuta mumuviri rinoungana nokukurumidza. Paakanga akwegura munhu anorasikirwa kwetsandanyama, muviri DZEMUNHU DZINODZORA kupisa macalorie uye muviri mafuta ndivo inokura. Hormone kuchinja mhanyisa zhiroobrazovaniya kuitika mune vakadzi postmenopausal. Uyezve, vamwe vanhu vari majini dzinongoda vakafutisa, asi izvozvo hazvirevi kuti vane pachena mukuru chitsama subcutaneous mafuta. Misa muitiro mafuta anogona deposits kudya zvinovaka muviri, mhosva chaiyo kana zvimwe nguva muviri.

Kuyera padanho mafuta muviri

The mufananidzo chaiye pamberi mafuta kunogona kuwanikwa pashure kupfuura miedzo uye kuongorora zvokurapa. The yakarurama kupfuura nzira kuyera chitsama mafuta pamusoro zvomukati - ane MRI ari mudumbu. The tinyatsonzwisisa kana womukati mafuta iri kuitwa tichibatsirwa Ultrasound. Kuyera chikamu mafuta mumuviri uye anogona kuva pamba. Pane nzira dzakawanda kuyera:

The nzira №1. Muchishandisa mutongi.

Forefinger uye thumbs vanofanira nzwara ganda munzvimbo dzakawanda (nedumbu, iri kumashure, hudyu). Zvadaro, pedyo achisunungura nedanga, asi kwete kuparadzira minwe yako, unofanira kuva mutongi kuyera chinhambwe pakati minwe. Kana muviri une zvakawandisa mafuta, daro achava anopfuura 2.5 cm.

Nzira № 2. Ratio hudyu uye chiuno ane tepi.

Zvakakodzera kuyera muchiuno sekamufarenzi zvishoma kumusoro kweguvhu. Ipapo makumbo igadzikwe papfudzi-upamhi voga uye kuzorora dumbu rako. Chiyero kunodikanwa ayo widest girth muhudyu. Chiuno sekamufarenzi vakakamurwa hudyu sekamufarenzi. Kana mugumisiro mukuru 0,8, kudiwa kwokukurumidzira kutanga kurwa zvakawandisa mafuta.

Nzira № 3. Kuyerwa body mass indekisi.

muviri uremu vanofanira rakakamurwa kukura, ukawanza kaviri. Normal muviri uremu huri kuwanda 18.5-24.9. Muenzaniso: 60 makirogiramu BMI: (1,7sm 1,7sm *) = 20,76.

Norma visceral mafuta

Inenge 80-90% of zvachose adipose zvinyama ndiyo manda. Visceral mafuta (dzose) mumuviri varume vanofanira 10-20% vakadzi - vanenge 5-8%. With zera, uwandu visceral mafuta inowedzera. Uyere chiuno ane tepi, zvinokwanisika kuziva mwero munyika kufutisa. Chiuno Vakadzi havafaniri kupfuudza 88 masendimita nevarume -. 94 masendimita Kana zvabuda zvakawanda, ichi ndicho chiratidzo exceedances okutanga.

Exercise kupisa zvakawandisa mafuta

Tora matanho anodiwa kana kupfuura dzose mumuviri visceral mafuta. How kubvisa kumba? Batsirai kudya zvinovaka muviri, kurovedza muviri uye kunetseka kurwisana.

kurwisana kunobudirira pamusoro zvakawandisa mafuta havagoni kuita pasina muviri. Yenzira kurwisa pamwe nokupisa mafuta muviri vanoonekwa kuti vachitamba, pombi kutamba, kumhanya, kurovedza muviri. pavhiki kwemaminitsi 30 pazuva wekusimbisa muviri - uye unogona kubudirira migumisiro yakanaka pakurwisa dambudziko iri, sezvo visceral mafuta.

How kubvisa kumba muviri ezvinhu? Batsirai mitoro dzakadaro:

Exercise №1. Kupererwa munzvimbo, vachisimudza mabvi dzakakwirira.

Unofanira kuita muviri kwemaminitsi 2-3, unofanira kufema, kudzora kufamba uye rakarurama muviri.

Exercise №2. Planck.

Chiitwa ichi nechinangwa mapoka ose netsandanyama. Kunyange zvazvo uyu mutoro zvakaoma kuita, ndiko chikuru nzira kupisa mafuta kutsanya. Mabiko kuti vatsva kumira kwerinenge miniti. Nokufamba kwenguva, unofanira kuwedzera run nguva pachiitwa. Iva nechokwadi kana kuita pachiitwa ichi kuchengeta musana wako sandarara.

Exercise №3. Kumhanya pamusoro gwapa kubhawa.

Amire nemizariro, unofanira vatevedzere kumhanya, apo ndakabata mabvi ake pachipfuva chake. Beginners kuita chiitwa kwerinenge miniti. Nokufamba kwenguva, unofanira kuwedzera run nguva pachiitwa.

How kubvisa visceral mafuta mudumbu? Mhinduro iri nyore chaizvo. Kuderedza vhoriyamu iri mudumbu zvinokosha kuita zvinotevera yechiitwa:

Exercise №1. Press. Avete shure kwako, iwe apfugame mabvi ako uye kusimudza yokumusoro mutumbi.

Exercise №2. Nokusimudza pamwe nokuvhiringidza. Avete shure kwako, unofanira wakarerekera mabvi ako uye musimudze muviri wako yokumusoro tilted kurutivi. Chiitwa rinoitwa kuitira kuti kugokora vaizosvika nevakomana ibvi.

Exercise №3. Avete shure kwako, makumbo zvinofanira wabvunzwa necheparutivi rworwendo 90. Next zvinofanira kuitwa netsoka vose tilts kurudyi uye kuruboshwe mativi, sezvo pasi sezvinobvira chikoro navo pasi, asi kwete bata.

Diet, anokurudzira kubviswa yomunyika mafuta

Diet - ndeimwe nzira sei kubvisa visceral mafuta. Care anofanira yakaderera-mafuta zvokudya. Isa kushandisa imwe nzvimbo muna 1200 kcal / zuva. Asi chero zvakadaro, regai nenzara.

Simple mitemo sei kubvisa munyika mafuta muviri kuburikidza zvokudya, zvinosanganisira zvinhu zvinotevera:

1. Zvakakosha kuenda zvachose muviri. 80% of Kudya kunofanira michero nemiriwo.
2. Zviri kurerutsa kudyiwa mhuka mafuta: ruomba, margarine, nyama yenguruve, nyama mafuta.
3. Zvakakodzera kusiya mumapapu makabhohaidhiretsi.
4. Hazvina here chose kusiya bhekari zvigadzirwa. Chingwa chekudya chete wholemeal uye mune diki zvakawanda.
5. Zvakakodzera kurega doro.
6. Zvakakosha kupa carbonated zvinodhaka.
7. Unofanira kudya kashanu pazuva, asi fractional migove, diki.
8. Unofanira kunwa nehafu kuti marita maviri mvura yakachena pazuva.
9. Unofanira kupinda zvokudya zvokudya kupisa mafuta kutsanya: Apple, celery, maranjisi, Ginger.
10. Panguva kudya, zviri chinodiwa kushandisa mavhitaminzi uye antioxidants kusimbisa zvirwere.

A yakawanda kunetseka kuti muviri - omarara zvokudya. Naizvozvo, unofanira, kana zvichikodzera, tsvaka rubatsiro kubva dietician. Chiremba chichabatsira normalize muviri, hormone kuzvidzora, ndinokuudzai sei kubvisa munyika mafuta muviri. Chinhu chikuru - kutevera audzwa zvose.

Lifestyle nokuti ndichipfeka kubvisa visceral mafuta

How kubvisa mafuta muviri? Tinofanira kuedza kurarama upenyu pasina mupfungwa. Vanhu vazhinji pasi pakanyorwa kunetseka dzinotanga Jam matambudziko. Unofanira kudzidza kudzora kunetseka uye kuyera kushandiswa inonaka uye zvokudya zvisingavaki muviri panguva nayo.

A kurota - zviri zvakare chinhu chinokosha pakurwisa zvakanyanya mafuta. hope kuti usiku ari maawa 6-7, uye inobatsira kudzorera muviri chakaipa nokushanda kwenhengo nhengo dzose uye hurongwa.

Zvakakosha kupa tsika dzakaipa, kureva doro, kusvuta.

Zvose pamusoro achadzidzisa sei kubvisa visceral mafuta mumuviri uye yekuzvidzivirira kufutisa.