Yadda ake cire kitse

Abu mafi mahimmanci game da mai

A wannan shafin, mun rubuta wata 'yar tambaya game da mai, inda muka yi ƙoƙari muyi magana game da menene kitse da yadda ake ma'amala da rarar sa.

Menene mai kuma menene don?

Rayuwar ɗan adam na yau da kullun yana yiwuwa ne kawai tare da isasshen ƙarfin kuzarin ci. Ana gabatar da kuzarin jikin mutum a cikin nau'in glycogen carbohydrate da aka ajiye a cikin hanta da tsokoki kuma a matsayin mai.

Fat yana tattare da mahimmancin jiki, wanda zai fara cinyewa dangane da ƙananan ƙarfi. Wato, yayin cikakken iko, wani ɓangare na ajiyar ana ajiye su a cikin ajiya. Don haka a yi magana, a ranar da ake ruwan sama. Lokacin da irin wannan lokacin ya zo, kuma jiki ya fara karɓar abincin da aka ba shi, zai fara aiwatar da ajiyar kansa. Wajibi ne a yi la’akari da cewa mai mai sauƙin tsari ne na adana makamashi. Tare da kilogiram guda na mai, zaka iya samun adadin kuzari 8750.

Nazarin ya nuna cewa mutane masu kiba suna iya zama na tsawon lokaci a yanayin ƙananan zafin jiki. Bugu da kari, matan da suka yi fice sun fi daraja a karnin da ya gabata. Saboda an yi amannar cewa za su iya ciyar da jariransu a lokacin ƙarancin abinci.

Kayan mai na mutum, nau'ikan kayan adipose

Don magana game da mai a Gaba ɗaya da kitse a cikin ainihin mutum, kuna buƙatar sanin inda yake. A cikin mutane, akwai kitse iri biyu: fari da launin ruwan kasa. A lokacin balaga, yawan farin kitse ya ninka abun cikin ruwan kasa sau dayawa. Sabili da haka, gaba, zamuyi magana ne kawai game da farin kitse. Farin mai, ko "adipose tissue", gari ne na ƙwayoyin ƙwayoyin mai, waɗanda ake kira adipocytes. Adipocyte na kayan aiki shine cewa zai iya tara triglycerides, wanda farin fat ya gabatar. Duk da yake ƙwayoyin mai ba zasu iya shimfiɗa zuwa rashin iyaka ba. Kuma tunda jiki yana samun yalwar abubuwan gina jiki, rarar yana buƙatar sakawa a wani wuri. Bayan haka, don taimakawa adipocytes su zo ƙwayoyin kayan haɗi, waɗanda aka canza su zuwa mai, za ku fara tara ƙarin mai.

Shin kwayoyin mai mai zasu iya juyawa zuwa kwayoyin halitta?

Ba za a iya ba. Abin dariya na yanayi shine cewa ƙwayoyin kayan haɗi suna iya yin canji ta hanya ɗaya kawai zuwa cikin ƙwayoyin mai mai kuma sauyin juji bazai yiwu ba. Wannan gaskiyar ita ce sanadin saurin karɓar nauyi bayan lokacin yajin yunwa. Jiki kamar yadda yake faɗi - “Taka tsantsan, ana iya maimaita yajin yunwa. Kuna bukatar ku ci! ” Taron yana faruwa a cikin sigar da aka haɓaka, tun da aka saki ƙwayoyin daga ɗakunan ajiya masu kitsen kuma suna shirye don cika shi.

Ina kitsen ya ɓace da farko?

Yanzu ya kamata kuyi magana game da tsarin kira da kuma amfani da mai mai. Saboda wannan, adipocytes suna da nau'ikan karɓa guda biyu.

Idan jiki ya karɓi abinci mai kyau, jinin ɗan adam yana cike da abubuwan da ke buƙata zuwa matsakaicin matakin halatta, sannan aikin ya shiga cikin alpha-receptor, wanda ke da alhakin hada kitse. Ana kiran wannan tsari lipogenesis.

Idan, duk da haka, jiki ya sami yanayi na ƙarancin ƙarfi, kuma jini a halin yanzu ba ya ƙunsar cikin abubuwan da ya ƙunsa waɗanda suke da muhimmanci ga ƙwayoyin halitta, lokacin cin mai, ko a kimiyance, lokacin lipolysis yana farawa. Aikin yana ɗaukar Beta-receptor da lipolysis tare da samuwar da ake buƙata don kasancewar kuzari.

Hakanan ya kamata a lura cewa adipocytes, ƙwayoyin mai, sun bambanta ta kasancewar masu karɓa. Kwayoyin cikin cinyoyi da gindi sun ƙunshi galibin masu karɓar alpha. Don haka da sauri suke tara kitse. Sashin jiki na sama, akasin haka, yana da wadataccen ƙwayoyin sel waɗanda babban aikin su shine bayarwa. Don haka, yayin azumi da fari, muna rasa nauyi a saman rabin jiki.

Wannan na iya haifar da kira na kitse kuma lalacewarsa shine adrenaline, glucose, da insulin a cikin jini. Wannan abubuwan ban mamaki suna da alhakin bayyanar mu.

Ta yaya ya kamata ku fara aikin rage mai?

Don hana karuwar nauyi, ya zama dole a tsayar da daidaito tsakanin lipogenesis da lipolysis, wanda shine tsarin samarwa da rage kiba.

Sabili da haka, lokacin cin abinci yana da mahimmanci a san abin da sakamakon zai yiwu a wannan yanayin don cimma. Idan akwai rashin nama za a iya amfani da shi wanda za a ajiye shi a ajiye. Kuma idan kana so ka rage kira na fats daga rage cin abinci ya kamata ware, ko a kalla iyakance amfani da kayayyakin da ke taimakawa ga lipogenesis.

Da farko dai, ya kamata ku kula da kasancewar kitsen abinci (musamman cutarwa) da carbohydrates masu sauƙi (farin sukari, samfuran da aka yi daga gari, da sauran samfuran da aka gyara). Yana da kyau kada a hada nama mai kitse, man alade, man shanu, kirim, cin farin burodi, sukari, madarar madara, da duk wani abincin carbohydrate mai ladabi.

Hakanan wajibi ne a bi abinci. Idan kun yi amfani da samfuran da ke sama a farkon rabin yini kafin ƙarin nauyi, haɓakar ƙwayoyin mai ba zai faru ba. Koyaya, amfani da waɗannan samfuran kafin lokacin bacci zai haifar da samuwar ƙarin ƙwayoyin mai.

Yadda ake cire kitse daga gindi, cinya, ciki?

Akasin shahararren imani, zaɓin naman mai mai cirewa bazai yiwu ba tare da wasu motsa jiki da rage cin abinci ba. Wannan shi ne saboda gaskiyar cewa ƙwayar adipose da ke cikin gindi, ciki, ko kwatangwalo, ɓangare ne na jikin mutum. Jikin mutum ba zai iya iyakance ko, akasin haka, don haɓaka ƙarfi a cikin wani yanki na jiki. Koyaya, kowace ƙa'ida tana da togaciya.

Misali, don rage ciki mai kiba, ya kamata ka bashi kaya mai kyau (misali tura turawa), kuma ka rage kanka cikin abinci. A wannan yanayin, kuzarin da ake buƙata don motsa jiki ana ɗauke shi ne daga rarar mai na ciki. Koyaya, wannan tsari yana da tsayi kuma yana da mahimmanci don hana samuwar sabbin ƙwayoyin mai - adipocytes.

Shin zai yuwu lokacin da kiba ki rasa mai kawai?

Idan wani yayi imani da cewa yayin da yunwa kawai ke rage yawan mai - ya yi kuskure matuka. Damuwar da ke tattare da yunwa, da aka fallasa ga duka jiki. Kuma tun da tsokoki ba su da tushen makamashi, sai ku rasa nauyi tun farko. Dangane da horon da aka bayyana a sama, karfin jikinka, a wannan yanayin kawai canza fasalin ɓangaren ɓangaren ƙwayoyin ƙwayoyin tsoka, wanda lambar su daidai take da jariri, kuma mai gina jiki.

Abun takaici, wasu horarwa har yanzu suna cikin neman asarar nauyi yana ƙona kitse da tsoka.

Nawa ne yawan kona a rana?

Yana da ɗan kaɗan, kusan gram 100 a rana, a cikin mawuyacin yanayi har zuwa gram 200. Amma idan kuna motsa jiki akai-akai, za'a ji sakamakon.

Bayan haka, yana da fam 3 na mai a wata! Me yasa ba ƙari, karanta akan…

Don ba su damar yin aikin da ake buƙata, yana da mahimmanci don samarwa da jiki isasshen kuzari. Duk da yake tarin kitsen jiki ba zai iya saurin canzawa zuwa abin da ake buƙata ba. Sabili da haka, lokacin da mutum yayi amfani da dukkan shagunan glycogen, zai fara sarrafa abinci mafi narkewa a gare shi. Kuma waɗannan abincin tsokoki ne. Don hana irin wannan "sabotage", mutum ya ci isasshen adadin furotin. Abin da ya sa ke nan, a cikin shagunan, masu aikin gyaran jiki, suna sayar da nau'ikan furotin iri-iri.

Me zai hana ka takaita shan giya?

Ruwa sananne ne shine babban ruwa na jiki, yana nan a cikin dukkan gabobi da tsarin. Sabili da haka, don aiki na yau da kullun, jiki yana buƙatar ruwa. Don adipocytes - ƙwayoyin mai na jiki, ruwa ma yana da mahimmanci. Ana amfani da shi don ƙirƙirar kitse kuma ana sake shi idan ya narke. A lokaci guda, takunkumin tilasta amfani da ruwa na iya haifar da rashin ruwa (rashin ruwa) na ƙwayoyin kwakwalwa, kuma, sakamakon haka - ga rasa ƙwaƙwalwar ajiya.

Abin da za a yi la'akari da shi don kar a rasa ƙimar fata bayan asarar nauyi?

Domin fata ta adana kyakkyawa koda bayan asarar nauyi, ita ma tana buƙatar kasancewar ruwa. Wannan shi ne saboda gaskiyar cewa furotin na collagen, wanda fatarsa ​​ke da lafiya da juriya, yana buƙatar ruwa. Tare da taimakon ruwa, ana ƙarfafa filayen collagen kuma fata ta zama santsi da silky. Rashin danshi, fatar tana ɗaukar kamannin ɓarna, fara farawa. Ana iya lura da irin wannan sakamako a cikin 'ya'yan itatuwa da kayan marmari. Ka ce tsinken kokwamba kawai, fatar tana da santsi, na roba kuma ta dace da halaye iri -iri. Amma isasshen kokwamba ya kwanta na rana ɗaya ko biyu a rana, yayin da fatarsa ​​ke murƙushewa, ta zama mummuna.

Me yasa a cikin sauna “ba zamu rasa nauyi”?

Babban aikin ilimin lissafi na gumi shine tallafawa yanayin zafin jiki. Ana ba da izinin aikin ɓarna ne kawai a cikin yanayin yayin da tsarin (urinary) ba zai iya ɗaukar nauyinta ba. Bayan zaman mutum a cikin sauna, jikin sa zai lulluɓe to. Amma zufa kawai don kare jiki daga zafin rana kuma ba shi da wasu ayyuka. Kuma don kiyaye yanayin zafin jiki mafi kyau a cikin jiki kuma kar ayi gigin zafi, ya zama dole a kula da daidaiton ruwa ta shan ruwa da yawa yadda kuke so.

Menene motsawar motsa jiki (cardio)?

Dukanmu muna tunawa daga karatun ilimin lissafi na makaranta, abin da “Aero” ke nufi iska. Yanzu zai zama mai buƙata don iko akan ɗakunan ajiya.

Domin rage kitse a jiki yana bukatar oxygen, wanda sakamakon lipolysis yana fitar da kuzari wanda kuma jiki yake amfani dashi. Kyakkyawan zagayawar jini, babban mai samarda iskar oxygen, ya dogara da aiki mai kyau na zuciya. Idan ba a horar da zuciya ba, maiyuwa ba zai daɗe ba a yi aiki tare da ƙarin lodi. Kyakkyawan sakamako yana da bugun zuciya, yin iyo, wasan tseren keke. Ya kamata ku yi horo tare da nauyin da bugun zuciya yayin motsa jiki ya dace da dabara (shekara-220).

Domin fara aiwatar da aikin lipolysis, ya zama dole a rarraba kaya akan tsokoki yadda yakamata. Manyan tsokoki da ke cikin motsa jiki, suna cin kuzari kuma, sabili da haka, da sauri fara fara rashin abinci. Wannan lokacin yana farawa lipolysis, wanda ke rage adadin kitsen jiki.

Amma don samun sakamako mai kyau a cikin raguwar ƙwayar adipose, tsokoki suna buƙatar yin kwangila akai-akai, canza lokutan hutawa da damuwa. Sai kawai a cikin wannan yanayin, samfurori na rushewar kitse na iya barin yankin "yaki" gaba ɗaya, in ba haka ba, sakamakon zai zama ɗan gajeren lokaci.

Amma ga a tsaye lodi (kallanetik, yoga, Pilates), ba su dauki wani bangare a cikin rushewar fats, kuma irin wannan lodi ba ya ƙyale fitar da kayayyakin lipolysis daga aiki yankin, hana ya kwarara na oxygen. Don haka, motsa jiki na tsaye ba yana nufin rage yawan kitse ba, kawai juriya, sassauci, da sauran halaye na zahiri da na ruhaniya na mutum.

Menene cellulite kuma yaya za'a rabu da shi?

Cellulite shine adibas mai a cikin manyan yadudduka na fata. Kuma tunda akwai sel waɗanda ke tara ajiyar mai, tsakanin filayen collagen, bayyanar fata tare da alamun cellulite yayi kama da bawon lemu. A cikin matsanancin damuwa na jiki da rage zub da jini ta cikin jijiyoyin jini, akwai “kumburin” ƙwayoyin mai. A sakamakon haka, lipolysis yana tsayawa, kuma a zahiri yana bayyana sabbin sel.

Sabili da haka, don kar a juya zuwa “lemun tsami” ya kamata ku kula da yawo na yau da kullun na manyan matakan fata. Ya dace sosai da wannan aikin motsa jiki na aerobic tare da shafawa a cikin yankunan matsala na gel ɗin da ke ƙunshe da maganin kafeyin ko aminophylline. Zuwa wani bangare, kana so ka kara digo biyu na Dimexidum wadanda suka samu nasarar isar da kwayoyin caffeine ko aminophylline a cikin zurfin kyallen takarda.

Kasancewar waɗannan abubuwan a cikin sassan matsalolin jiki zai haifar da faɗaɗa jijiyoyin jini kuma zai tabbatar da aiki na yau da kullun da ke ba da gudummawar fitowar abubuwa masu cutarwa da kuma isar da cikakkiyar lafiya.

PS: Kafin amfani da gel tare da abubuwan da ke sama - yana da muhimmanci a tuntuɓi likitanka! Sayi waɗannan kwayoyi kawai a cikin kantin magani.

Shin akwai ma'ana daga tallan "kayayyakin al'ajabi" da abinci?

Da kyau, a ƙarshen labarin, yakamata muyi magana game da kasuwancin sabbin abubuwan cin abinci, hanyoyin da allunan. Dangane da wasu masu hasashe "magani" mutane sun siyan su "maganin mu'ujiza" ko girke-girke na wasu sabbin abinci, yana iya kawar da nauyi mai yawa.

Koyaya, suna tabbatarwa kowa cewa a da yana da kauri kamar ganga, kuma yanzu ya zama siriri kamar birch. Tabbas, tare da ingantaccen shirin gyara hoto "Photoshop" yana da wuyar jayayya. Amma rayuwa ita ce rayuwa. Bayan haka, ya zama dole a yi la’akari da dokar kiyaye makamashi, wanda ke nuna cewa kuzarin da aka saki a cikin raunin mai, ya kamata a kashe shi a wani wuri. Kuma lokacin da kuka ƙona kitse a cikin wannan ɗan gajeren lokaci, kamar yadda aka bayyana a cikin tallace-tallace, za a ƙone jikin kawai daga yawan ƙarfin da aka saki!

Don haka yawancin sabbin samfuran don rage kiba suna ƙarawa ne kawai a cikin kuɗin da aka ajiye a cikin aljihu na charlatans masu wayo amma ba sa kawo wani fa'ida ga ƴan ƙasa da aka zalunta.

Sakamakon haka shine mai zuwa. Don samun kyakkyawar siffar jiki ana buƙatar shigar da rayuwar ku mafi kyau don motsa jiki na motsa jiki, daidaita tsarin abincin ku, rage rage cin abinci mai sauƙi da ƙoshin lafiya, da amfani da mayuka na musamman don yaƙi da cellulite.