Kuyera kuumbwa kwemuviri wako, kana mazinga emafuta emuviri, zvinokupa mufananidzo wakakwana wehuremu hwemuviri wako pane kushandisa chikero. Kuwanda kwemafuta emuviri, kunyange pahuremu hwemazuva ose kumukadzi ane makore makumi mashanu, kunogona kukuisa pangozi yezvirwere zvinowanzoitika kune vanhu vakafuta kana vakafutisa, zvakadai sechirwere chemwoyo uye chirwere cheshuga chechipiri.
Nekudaro, iyo optimum maererano nemafuta emuviri inongove subjective. Mukadzi ane makore makumi mashanu okukura anoda utano hwakanaka achatsvaka mwero wakasiyana wemafuta omuviri kupfuura mukadzi ane makore 50 okukura anokwikwidza mumitambo yemitambo, yakadai sokumhanya mijaho kana kuti triathlons. Kuchembera kunotora chikamu muhuwandu hwemafuta emuviri; kazhinji, iwe uchava nemafuta akawanda kupfuura mukadzi 50 makore junior wako.
Chii chinonzi mafuta emuviri?
Mafuta emuviri anoyera chiyero chako chemafuta enyama kune akaonda misa, iyo ine mapfupa, tsandanyama, nhengo, uye connective tissue. Vakadzi vanogara vaine mafuta akawanda kupfuura varume kuti vatsigire maternity. Izvi ndezvechokwadi kunyange kana iwe uchiswedera pedyo kuenda kumwedzi.
Kuchengetwa kwemafuta evakadzi kunowedzera nezera, zvakanyanya kupfuura varume. Iwe unozoona zvakare kuti kwaunochengeta mafuta anochinja. Mumakore madiki, tinowana zvakawanda mu mahudyu nezvidya. Pakusvika kumwedzi, mafuta anowanzo kutamira kune muviri wepamusoro nedumbu. Huremu hwako hwese pachikero hunogona kusachinja, asi dumbu rako rinogona kukura zvishoma. Zviyero zvemafuta emuviri hazvigaro kukuudza kwauri kuchengeta mafuta, zvinongokupa pfungwa yakashata yekuti uri kuchengeta yakawanda sei.
Muviri une hutano ndeuyo une chikamu chakaderera chemafuta emuviri, uye iwe unogona kuyera kukosha uku nehuwandu hwemuviri. Kunyange zvazvo semutemo wose, chikamu chemafuta chakaderera chinowanzova nani, kuva nemazinga emafuta akaderera zvikuru kunogona kukuvadza. Naizvozvo, kunyangwe mafuta asina kunaka kune yedu system, iyo yakakodzera mari haisi 0%. Kunyange vatambi vane 6-13%, uye chero chinhu chiri pasi pe2-5% chinogona kukanganisa kushanda.
Kuchembera kunokanganisa sei mazinga emafuta?
Kwemakore gumi oga oga anopfuura mushure memakore makumi maviri, zvinowanzoitika zvinongowana mafuta ari pakati pe1 ne3 muzana.
Kumukadzi, chikamu che mafuta omuviri ane utano ane 14 kusvika ku30 muzana. Kana iwe ukapfuura mazinga, uri kuzviisa pachena kune njodzi dzakakomba dzehutano. Mutambi wechikadzi ane makore 50 okukura angava akafuta ari pakati pe14 ne20 muzana; mukadzi akakodzera ane makore 50 okukura anoyengerera muchikamu che21 kusvika ku24 muzana; uye vakadziwo zvavo vari muchikamu che25 kusvika ku31 muzana.
Vakadzi vane makore makumi mashanu zvichikwira vane isingasviki 50 muzana yemafuta emuviri vanowira muboka remafuta emuviri. Kuva nemafuta mashoma emuviri kunogona kukanganisa mashandiro emhasuru uye mamwe masisitimu emuviri. Avo vari pa28 kusvika ku27 muzana vari mukati mehutano hwakanaka hwemafuta emuviri, uye kunyange 31 kusvika ku31 muzana inogona kurangarirwa sechikamu chinogamuchirika.
Pane kudaro, vakadzi vanopfuura 34 uye 38 muzana yemafuta emuviri vanoonekwa sevakafutisa. Sezvo vakadzi vachipfuura nekuenda kumwedzi, zvinokanganisa kuwedzera uremu uye kurasikirwa, zvichiita kuti zvinyanye kuoma kugara pasi peiyo 37 muzana yekumira mutsara.
Iyo yakakodzera muzana yemafuta emuviri kuvakadzi vanopfuura makore makumi mashanu ndeye 50-23%. Nekudaro, pane zvikonzero zvakawanda nei ichi chakakodzera muzana chichichinja nekufamba kwenguva. Tinogona kufunga kuti tapedza kukura mushure mekunge tasvitsa makore makumi maviri, asi miviri yedu haina kumbodzikama. Nemakore gumi ega ega mushure memakore makumi maviri, iwe unowana 33-20% mafuta, asi isu zvakare tinorasikirwa ne20% yemapfupa mashoma panguva ino.
Izvi zvinoreva kuti patinenge tava nemakore makumi mashanu, pamwe tinenge tave nemafuta akawanda emuviri kudarika ataiva nemakore ekuma 50. Nhamba iyi inowanzowedzera kana kudzikira zvichienderana nekuti takachengeta sei miviri yedu. kazhinji tinogona kutarisira kuti chikamu chemafuta chakakwirira kudarika patakanga tichiyaruka.
Kuyera mafuta emuviri
Nzira iri nyore yekuyera mafuta emuviri ndeye a chiyero chemafuta emuviri. Paunosvika pairi, inotumira magetsi kuburikidza nemuviri wako kuti uenzanise chikamu chako chezana chemafuta uye mashoma. Mazhinji ejimu ane zvakare inotakurika shanduro yeiyi tekinoroji. Nekudaro, mhedzisiro inogona kuve iffy sezvo ichitsamira zvakanyanya pane yako hydration mazinga.
Nyanzvi yekusimbisa muviri inogona zvakare kuyera mafuta emuviri nemacalipers munzvimbo dzakasiyana-siyana pamuviri wako, senge triceps, pamusoro pechidya, uye chiuno. Iyi nzira ndeyechokwadi asi zvakare inotarisana nekukanganisa.
Chiyero chegoridhe chekuongorora mafuta emuviri chinosanganisira pasi pemvura kuyera uye mbiri simba X-ray absorptiometry, iyo inoshandisa tekinoroji yeX-ray. Ose ari maviri anowanikwa chete munzvimbo yekiriniki uye anouya nemutengo wakakwirira.
High Percentage Ngozi
Kuva nehuwandu hwemafuta emuviri husina hutano hunogara hune ngozi, asi zvave zvakanyanya mumakore achangopfuura uye zvakanyanya kukuvadza varume. Mukuwedzera, kune izvi tinofanira kuwedzera kuti nekufamba kwemakore zvinodhura zvakanyanya kuderedza uremu, sezvo nhanho yedu yebasa yakaderera zvikuru uye tinodya zvakawanda.
Muviri unogona kutarisana nezvinetso zvakasiyana-siyana pazera iroro nekuda kwehuwandu hwehuwandu hwemafuta emuviri, kusanganisira zvirwere zvakasiyana-siyana zvisingaperi, chirwere chemwoyo, uye chirwere cheshuga. Zvikurukuru, hosha yemwoyo inouraya zvikuru, ichiuraya vanhu vakawanda kupfuura chimwe chirwere chipi nechipi. Chirwere ichi chinowanzokura kubva pakuchengetedza kudya kwakashata kwemakore akawanda uye kudya mafuta asina kunaka.
Nzira yekushandura sei muzana yeadipose tissue?
Iwe unogona kuchengetedza zvakachengeteka kurasikirwa kweanenge 1 muzana mafuta emuviri pamwedzi. Iwe unorasikirwa nemafuta emuviri paunenge uchirasikirwa uremu uchigadzira kushomeka kwekoriori pakati pezvaunodya nezvaunopisa. A kushomeka kwe250 kusvika ku500 macalorie pazuva ichabereka inenge pondo yekurasikirwa pavhiki. Chengeta mwero wako wekurasikirwa uine mwero kana uchingotarisa mafuta emuviri. Kurasikirwa uremu nekukurumidza kuchakurudzira muviri wako kuti urasikirwe neandandanyama mhasuru uye mafuta.
El simba rekudzidzisa kanenge kaviri pavhiki inokurudzira kurasikirwa kwemafuta muvanhu vezera ripi neripi, asi inonyanya kukosha sezvaunokura. Chidzidzo che2010 chakabudiswa muMedicine neScience muMitambo uye Kurovedza muviri chakaratidza kuti kudzidziswa kwesimba nguva dzose kwakabatsira vakadzi vepamenopausal kuti vadzivise kuwedzera uremu uye kuchinja kwakashata mumiviri yavo. Kudzidzira simba zvakare inobatsira kugadzirisa kurasikirwa kwepanyama kwemhasuru kunoitika nezera. Ronga kushanda ese makuru emasumbu ako mapoka (hudyu, makumbo, chifuva, kumashure, maoko, mapfudzi, uye abs) pamwe chete seti imwe yemasere kusvika ku12 kudzokorora kwechimwe chiitiko. Tanga kushandisa uremu hwemuviri wako chete, uye kana seti yegumi nembiri inogoneka, wedzera huremu uye seti.
Paunenge uchironga kudya kwako, iva nechokwadi chekuisa mapuroteni akakwana kubva kune akaonda masosisehove, huku isina ganda, mazai, nyama isina mafuta, uye whey protein powder, kana zvichidiwa. Enda kune anenge 20 magiramu mune imwe neimwe yezvikamu zvina. Iwe unozoda puroteni iyi kuti uwedzere simba rako rekudzidzisa simba uye kuchengetedza yakaonda mhasuru misa sezvaunoderedza muviri wako mafuta muzana.