Kuonekwa kune maonero edu mafuta, avo vanoramba vasina simba pamudumbu, vanoputirwa ne cellulite muhudyu, vanounganidzwa nemakwenzi pachiuno - sechikamu chinooneka chechando. Uye kune chichiri chakavanzwa pasi pemvura yakanyoronyoro, kana kuti pane-mukati memuviri wedu. Asi kazhinji, vazhinji vedu vane mafuta akawanda, zvekuti nyanzvi dzinotaura zvakanyanya pamusoro pehosha yekudarika iyo yakazorora marudzi ose. Semuenzaniso, muU.S., mafuta akawanda akawanda ane 2/3 yevanhu vakuru. Inenge 20% yevagari vemo vanoremerwa neUnited States. Maererano nekufungidzirwa kwevanyori vekumba, kuongororwa kwe "kuwedzera" kungaiswa 25-30% veRussia. Uye chii chingaita nezvose izvi mafuta ?!
Ndarama yakawanda
Saka nyanzvi dzinoshevedza hutano hunoita, kana huriri hwepamusoro hwehutema mafuta. Sezvo mutemo, unoparadzaniswa zvakafanana pamusoro pemuviri, unoshumira semucheka wekupisa-kupisa pakati peganda nemishu yomuviri. Ndiye iye, sezvo ari "fusible", mavhesi ekutanga paanenge achiedza kuderedza uremu, asi zvakare anobva adzoka, pakarepo patinomira tichizvidzivirira kudya.
Mazuva ano masayendisiti anofunga nezvemafuta mashomanana seimwe yezvikamu zvekupedzisira. Pano, mahomoni evanhukadzi anokonzerwa uye anochengetedzwa kuti achengetedze kunaka kwedu uye hutano hwakanaka mushure mokutanga kwemwedzi. Asi basa ravo guru nderokutipa simba rezvinhu. Nokudaro, chimiro chechikadzi chinoshingaira, kusaremekedza chokwadi chokuti chiyero chacho chinogona kusvibiswa mumativi ose, nokuchiisa pasi peganda: "Kamwe kamwe, pamuviri, uye isu hatina kugadzirira nakadzikadzi!" Kunyange zvazvo mafuta ane mafuta asingawanzi kuwandisa (anenge 15% muviri wepanyama), kuenda kumwedzi hakuzoshandi zvakanaka uye pamuviri uri pasi pemubvunzo mukuru. Somuenzaniso, zvakajeka Mile Jovovich, uyo akatendeukira kuna vanachiremba nezvekushaya simba, nyanzvi dzakangorayira kuti "idye" mazana mapaundi. Iye zvino Hollywood inotarisira mukunda wake.
Edza kutarisa yako pasi pemafuta fat reserve, iyo iri nyore nyore. Izvo zvinowanzoitika, kana iwe unogona kubvarura ganda parutivi rwayo pamusoro pemucheka uye pamusoro pemabicep akasununguka-ruoko rwakatambanudzwa, asi iyo inokonzerwa nehuwandu haina kudarika 2.5 cm.
Yakagadzirwa Fat
Icho chikonzero chekuvakwa kwema membrane esero uye myelin sheath yemashiripiti akazara - rudzi rwekudzivirira kusungirirwa, semucheka kubva kune iron. Kunyange kana muviri wakanyatsopera, hauzopisi gramu yemafuta emuoriro! Nekubatsira kwayo, mapuroteni ane simba anogadzirwa-lipoprotein complexes, kana lipoproteins. Iwe unofanirwa kugara uchitarisa mazinga eropa rako! Lipoprotein ine yakakwirira uye yakaderera. Yokutanga yakagadzirirwa kutakura "yakanaka" cholesterol, inodiwa kumabasa emwoyo uye muviri wose. Izvozvo zvinosangana ne "bad" cholesterol, inowanikwa mumasvingo emidziyo uye inogona kukonzera atherosclerosis. Nhamba yepamusoro-density lipoproteins haigoni kuderera kudarika 1.6 mmol / l, ine yakaderera-isiri kudarika 3.4 mmol / l.
Simba rekuchengetedza
Mafuta emafuta ndiyo nzira yakakodzera yekuchengetedza mafuta kwemuviri. Kutanga, mafuta, anopa zvokudya, akaparadzaniswa mumatumbo kusvika kumafuta acids - triglycerides. Zvadaro, neropa rekuyerera, vanopihwa kumasero ayo, pasi pekuita kwema enzyme, vanopisa mumagetsi emagetsi - mitochondria nekuumbwa kwekupisa, nekuda kwekuti muviri wedu unopisa uye unoshanda. Chikamu che fatty acids chinoshandiswa pakuvaka zvinangwa nekugadzirisa basa rinoitwa mumuviri. Uye kuwedzerwa kunopinda kune nzvimbo dzakachengetedzwa, mazamu chaiwo ane mafuta. Mavari, kunyange mukadzi ane uremu hunorema anogona kunge ane 15 kg (!) Ye triglycerides. Mvura yakanyanyisa uye yakaoma "inogumira" inowanzokomberedza chiuno, chidziro chepasi, chiuno nemakumbo, masero ayo anononoka kushivirira nzara, anogona kusimbisa "kurwisa" kudya uye kuwedzera mumheni pamusana pekushandiswa kweglucose, kureva, apo kudya kunotungamirirwa neakagidhydrate zvokudya. Achiri kuda kudya keke yetii?
Sezvo uwandu hwekuchengetedzwa hunoenderana nemafungiro ezvokudya, chengetedza kudya kwezuva nezuva: 15-20 g yemafuta ezvipfuwo maererano nehutu uye e e mitego. Mutafura ye 1-2, zviputi zvemafuta emiriwo.
Mukati muvengi
Iyo inonyanya kuipa mafuta inowanikwa. Uyu mafuta anounganidza zvakapoteredza nhengo dzomukati, achishumira sechishamiso chokudzivirira kwavari kubva pakushungurudzwa uye kushamiswa. Zvisinei, kana huwandu hwemafuta aya mumuviri hupfuura, kune ngozi yekugadziriswa nechirwere cheshuga, inogona kukura atherosclerosis, kuneta kwemoyo, chiropa uye zvimwe zvirwere zvizhinji.
Chiyero chakanaka chemafuta ari mazheti ndeye 10-15% chete yezvakachengetwa. Migumisiro yezviyero zvinoratidza kuti mafuta emuviri anowedzera kudarika, asi hapasi mazhinji akawanda anooneka subcutaneous deposits. Saka, nzvimbo huru inochengeterwa mukati. Vanounganidza pasi pesimba rekushungurudzika, pasi payo pane kusunungurwa kwehomoni inonzi cortisol, iyo inoputsa mafuta emasabolism, uyewo patinofamba zvishoma. Kana ivo vanopfuura 25%, hutano huri mungozi! Uye uine vangani? Zviyero zvine basa rekuyera yakavanzwa mafuta kana mafuta zvakajeka zvichabatsira kupa mhinduro yakarurama - dzakadaro mumakwikwi akawanda emafaro. Uye iwe unogona kuenda kuburikidza nemuedzo wemvura, somuenzaniso, nokuisa kuedza mudziva. Isa musana wako pamusoro pemvura, kutambanudza maoko ako nemakumbo, exhale, tora mweya wako uye uverenge.
- Usingafi kusvika makumi matatu, enda kuzasi-iwe une pasi pe13% yeadipose tissue. Hazvina kukwana, ita zviri nani!
- Pazvinodhura 30-40 zvishoma nezvishoma zvakanyura mumvura - zvishoma zvinopfuura 20% mafuta, zvinowanzoitirwa mukadzi.
- Akaverengwa kusvika ku60, asi haana kutanga kumira? Mafuta mumuviri anopfuura 25% - iwe unoda kubvisa! Shandura mafuta emukati mukati mekushanda, kugovera triglycerides ku mitochondria yemasero, pose pavanenge vasina kupisa, amino acid L-carnitine (ine nyama, mukaka, zvokudya zvinowedzera) uye maitiro aerobic anobatsira: kufamba, kumhanya, kushambira, mabhasikoro.
Mafuta eBrawoni semagadzirirwo emapirundi akawanda
Inowanikwa muchechecheche chete avo vanoda simba rakawanda pakukura kwekushanda nekupisa kwemuviri. Mavara ane mavara ane maronda anoita basa rekutsvaira kwechimiro checheche, uye pamwe chete - chigunha chinopisa. Shure kwezvose, zvakashamisa kwazvo nokuti zvinenge zvisingasviki mumapfupa emapfupa!) Iine foci ye hematopoiesis nemasero emukati. Zvisinei, ikozvino pamwedzi wechipiri wehupenyu hwemwana aya mafisi anonyangarika, asi mafuta asina kuchena chete anosimba, ayo, zvakare, anowedzera kuva munyoro. Masayendisiti vari kuedza kuita mararamiro revolution: kuita mafuta machena kuchinja. I-triglycerides iri mumasero ayo haazochengetwi pane zvinodiwa, asi, pane zvinopesana, ichapedza nokukurumidza uye pasina tsananguro pasina basa rakawanda. Izvi zvinodaro zvinokwanisika pamusana pegadziriro yakakosha yemasero. Mavari, kusiyana nevatsvene, vane doro guru remafuta, rakakomberedzwa nemhete ye cytoplasm, kune madonhwe maduku akapararira mukati memvura inonzi intracellular fluid. Mukuwedzera, masero ane mavara akaomeswa akakomberedzwa nenhamba yakawanda ye capillari, nokuti inoda oksijeni yakawanda kuti inopisa. Uye ivo vane simba rekushandura kuva musimba fiber. Izvi zvinogadziriswa nekubatsirwa kwepuroteni yakakosha. Kana ivo "vakabatsira" kushandura mafuta matsvuku muvaraidza, kumirira kusvikira muviri uchitsvaira, ndokubva watora mafuta masero asingabhadharwi kubva ku-triglycerides kuti asvike mumasero emasumbu, kuora mwoyo munharaunda yedu kunopera sezvinoonekwa. Dambudziko iri raizove rakakwana uye rakagadziriswa kugadziriswa, zvichienderana nehuwandu hwemafuta mumuviri. Zvichida izvi zvichave zviripo kune vanhu munguva yemberi.