Ukunonela ngaphakathi kuyingozi ukwedlula ukukhuluphala okubonakalayo

“INKINGA ngamafutha aba ngaphakathi esiswini azungeze isibindi namathumbu (visceral fat) wukuthi lokho akufani nokukhuluphala okujwayelekile nokubonakalayo, ongakwazi ukuthi ukubone ngamehlo enyama, kodwa lokhu kuyisimo esihlupha ngokuthi nje umonakalo waso wenzeka futhi wande ngaphakathiesiswini - uze uzikholise ezicutshini zomzimba ezimqoka.”

Usho njalo uMnuz Murray Hewlett, isikhulu esiphezulu sesikhungo sezempilo esizimele i-Affinity Health, exwayisa abantu ngobungozi besifo sokukhuluphala noma ukunonela ngaphakathi phecelezi i-visceral fat.

U-Hewlett the inkinga enkulu ngalesi simo wukuthi singenza ukuthi ubonakale uphilile ngaphandle emzimbeni, kodwa kube kuqhubeka umonakalo omkhulu ngaphakathi emzimbeni, okungadala ingcindezi enkulu ezicutshini ezithile zomzimba, kangangokuthi ungaze ugcine usengozini yokuphathwa yisifo senhliziyo, esikashukela, esohlangothi nomdlavuza imbala. Nokho okuhle wukuthi uma ushintsha indlela ophila ngayo, ukhona umehluko ongaba khona futhi ungaphepha nasengozini efuna ukukugojela.

Iyini yona i-visceral fat?

Lokhu kuyindlela umzimba wakho oyisebenzisa ukugcina amafutha, okwenzeka ngezindlela ezimbili ezahlukene:

• Subcutaneous fat: Yilapho amafutha amaningi eba ngaphakathi emzimbeni, agxile kakhulu kuma-hip akho, emathangeni noma ngaphansi kwezingalo, kanti khona akunabungozi kakhulu.
• Visceral fat: Lapha kusuke kunamafutha amaningi asezikholise ngaphakathi emzimbeni wakho, okuyingozi ngokuthi akubonakali futhi akuzwakalali kalula, kepha kube kuqhubeka nomonakalo okuwenzayo nogcina uphazamisa umzimba.

“Isilinganiso esithile sala mafutha i-visceral fat siyadingeka emzimbeni, kodwa uma sesande kwaze kweqa kuba yinkinga. Lokho kufakazelwe wucwaningo lwabeHarvard Health olukhombe ukuthi uma lokhu sekwande kakhulu kukubeka engcupheni ngokuphindwe kabili yokuphathwa yisifo sikashukela, esomfutho ophezulu wegazi, esenhliziyo, ukuphazamiseka kwesibindi nokuphazamiseka emqondweni, kube lula ukukhohlwa,” kuxwayisa uHewlett.

I-visceral fat iyikhinyabeza kanjani impilo yakho?

• Insulin resistance: Kukhiqizeka izinhlayiya eziningi zamafutha ezenza ukuthi umzimba wakho ungakwazi ukukhiqiza kahle i-insulin, okwenza ukuthi kube lula ukuthi uhaqwe yisifo sikashukela.
• Chronic inflammation: Kuvuvukala izingxenye ezithile zomzimba ngaphakathi, okwenza ukuthi kube lula ukucathanyelwa yisifo senhliziyo nezinhlobo ezithile zomdlavuza.
• Liver strain: Ukugqilazeka kwesibindi okuphazamisa indlela umzimba wakho omelana ngayo namafutha noshukela okungena kuwona.
• Hormonal disruption: Ukuphazamiseka kwama-hormone kwenza kube lula ukudinwa yinoma yini, ngisho kungenasidingo.

Ubona kanjani uma unale nkinga?

• Isisindo esikhulu somzimba kangangokuthi uze ufinyelele esisindweni sokhalo esiwu-97cm kwabesilisa nesiwu-80cm kuya phezulu kwabesifazane.
• Wukukhuluphala maphakathi nomzimba kuphela, kodwa ube ungakhuluphele kwezinye izingxenye zomzimba.
• Ungakwazi nokubheka kwi-scan sokubheka ukuthi konke kusahamba kahle yini ngaphandle nangaphakathi emzimbeni.

Sidalwa yini lesi simo?

• Ukungadli ukudla okunempilo nokugxila  kakhulu ekudleni okunoshukela, nokuphuza utshwala ngokweqile.
• Ukungazihluphi ngokunaka nokuvocavoca umzimba.
• Ukuhlale ugqilazekile emqondweni, ungenakho ukuthula emoyeni.
• Ukungalali ngokwanele nangokufanele.
• Ukuhamba kweminyaka okuza nezinguquko eziningi emzimbeni.

Ubhekana kanjani nalesi simo?

• Ngokugxila kakhulu ekudleni okunempilo njengezithelo nemifino, bese unciphisa ekudleni okunamafutha amaningi.
• Nciphisa ezinkanjeni zikaFaro ngoba kungenye yezinto ezenza ukuthi umuntu akhuluphale ngokweqile, ngaphandle nangaphakathi.
• Khuthalela ukuzivocavoca ukuze umzimba ujwayele ukukhiphela ngaphandle konke ongakudingi.
• Gwema ukugqilazeka emqondweni, futhi uziqhelelanise nezimo nezinto ezizokwenza ukuthi ungabinakho ukuthula emoyeni .
• Ukungalali ngokwanele kwenza ukuthi uma umuntu elokhu ebhekile ugcina ecabanga ukudla noma yini eseduze kwakhe ngaleso sikhathi, ngakho ukuzijwayeza ukulala ngokwanele kungasiza ukugwema izimo ezinjalo.
• Umehluko nezinguquko akwenzeki kuphelele ngosuku olulodwa, ngakho kungakusiza ukuthi uqinise kulokho okuhle okwenzekayo, ungakhathali endleleni ukuze uyibone into oyenzayo.