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Pengertian Lemak Visceral dan Cara Menghilangkannya – Buku Diet Skip to content Home Tips Diet Pengertian Lemak Visceral dan Cara Menghilangkannya
Mungkin bagi sebagian orang, mempunyai lemak di tubuh merupakan suatu kebangaan tersendiri. Lemak di dalam tubuh danggap sebagai salah satu ukuran kemakmuran seseorang. Jika seseorag mmepunyai lemak, maka orang tersebut dapat dikatakan makmur. Dan kebalikannya, jika seseorang terlihat kurus dan tidak mempunyai lemak, maka orang tersebut dapat dikatakan sedang mempunyai masalah dengan kesehatan.
Pernyataan di atas memang ada benarnya. Mempunyai lemak di dalam tubuh memang sah-sah saja. Akan tetapi tentu saja yang tidak berlebihan. Mempunyai lemak, tetapi yang berlebihan tentu saja akan membahayakan kesehatan tubuh. Perlu anda tahu, bahwa tidak semua lemak itu sama. Beberapa jenis lemak yang ada di dalam tubh antara lain : lemak esensial, lemak putih, lema=k cokelat, lemak krem, lemak subkotan, dan lemak visceral. Pengertian Lemak Visceral (Lemak Aktif) Lemak visceral, yang kadang disebut “lemak aktif,” adalah sejenis lemak tubuh yang tersimpan di dalam rongga perut dekat beberapa organ vital, termasuk hati, perut, dan usus. Lemak visceral bisa juga terbentuk di arteri. Lemak visceral kadang disebut sebagai “lemak aktif” karena secara aktif dapat meningkatkan risiko masalah kesehatan yang serius.
Jika Anda memiliki beberapa lemak perut, itu belum tentu lemak visceral. Lemak perut juga bisa menjadi lemak subkutan, tersimpan di bawah kulit. Anda bisa melihat lemak ini lebih mudah, seperti yang kita lihat di tangan dan kaki kita. Lemak visceral sebenarnya berada di dalam rongga perut, dan tidak mudah terlihat.
Penilaian dan Pengukuran Lemak Visceral Bagaimana lemak visceral dinilai dan diukur? Satu-satunya cara untuk mendiagnosa secara pasti kadar lemak visceral di dalam tubuh adalah dengan pemindaian CT atau MRI. Akan tetapi, cara ini membutuhkan biaya dan waktu yang tidak sedikit. Sebagai gantinya, ada panduan umum yang biasanya digunakan untuk mengevaluasi lemak visceral Anda dan risikonya pada tubuh Anda. Harvard Health, misalnya, mengatakan bahwa sekitar 10 persen lemak tubuh adalah lemak visceral. Jika Anda menghitung lemak tubuh total Anda dan kemudian mengambil 10 persennya, Anda bisa memperkirakan jumlah lemak visceral Anda.
Sedangkan menurut Johns Hopkins Medicine, cara mudah untuk mengetahui apakah Anda berisiko terhadap lemak visceral yaitu dengan melihat ukuran pinggang Anda. Jika Anda seorang wanita dengan ukuran pinggang 40 inci atau lebih, Anda cenderung memiliki masalah kesehatan dari pada lemak visceral.
Lemak viskeral sering dievaluasi pada skala 1 sampai 59 saat didiagnosis dengan penganalisis lemak tubuh atau pemindaian MRI. Tingkat lemak visceral yang sehat tetap berada di bawah 13. Jika ilai rating Anda antara 13-59, maka perubahan gaya hidup harus segera dilakukan. Karena pada level ini anda mempunyai risiko yang cukup tinggi.
Komplikasi lemak viseral Penting bagi kita untuk mengetahui sedara rinci tentang lemak visceral. Lemak visceral dapat mulai menimbulkan masalah kesehatan dengan segera, termasuk meningkatkan resistensi insulin meskipun Anda belum pernah menderita diabetes atau pradiabetes. Penelitian telah menemukan bahwa ini mungkin karena protein pengikat retinol disekresikan oleh jenis lemak ini, yang meningkatkan resistensi insulin. Lemak viseral juga bisa menaikkan tekanan darah dengan cepat.
Yang terpenting, membawa kelebihan lemak visceral meningkatkan risiko Anda untuk mengembangkan beberapa kondisi medis jangka panjang dan mengancam kehidupan yang sangat serius. Ini termasuk serangan jantung dan penyakit jantung, diabetes tipe 2, kanker payudara, Kanker kolorektal, dan penyakit Alzheimer.
Bagaimana menghilangkan lemak visceral Tidak peduli berapa banyak lemak visceral yang kita miliki, ada baiknya menguranginya lebih jauh. Untungnya, lemak visceral sangat reseptif terhadap olahraga, diet, dan perubahan gaya hidup. Dengan setiap pon Anda kehilangan, Anda kehilangan beberapa lemak visceral.
Anda harus berolahraga minimal 30 menit setiap hari bila memungkinkan. Pastikan untuk memasukkan banyak latihan kardio dan latihan kekuatan. Cardio termasuk latihan aerobik, seperti latihan sirkuit, bersepeda, atau berlari, dan akan membakar lemak lebih cepat. Latihan kekuatan di sisi lain perlahan-lahan akan membakar lebih banyak kalori dari waktu ke waktu karena otot Anda menjadi lebih kuat dan mengkonsumsi lebih banyak energi. Idealnya, Anda akan melakukan 30 menit kardio lima hari seminggu dan latihan kekuatan setidaknya tiga kali per minggu.
Kortisol hormon stres justru bisa meningkatkan penyimpanan lemak viseral, sehingga mengurangi stres dalam hidup Anda akan membuat lebih mudah kehilangannya. Berlatih meditasi, bernafas dalam, dan taktik manajemen stres.
Ini juga penting untuk mengikuti diet sehat dan seimbang. Hilangkan makanan olahan, gula tinggi, makanan berlemak tinggi dari makanan Anda, dan sertakan lebih banyak protein, sayuran, dan karbohidrat kompleks seperti ubi jalar, kacang-kacangan, dan kacang lentil.
Gunakan metode memasak rendah lemak, seperti memanggang, mendidih, atau memanggang. Bila Anda menggunakan minyak untuk menggoreng, carilah yang lebih sehat seperti minyak zaitun dan bukan mentega atau minyak kacang.
Kapan harus pergi ke dokter Jika ukuran pinggang Anda 40 inci atau lebih sebagai wanita atau 35 inci atau lebih sebagai pria, Anda harus membuat janji bertemu dokter dan mendiskusikan risiko kesehatan dan perubahan gaya hidup. Dokter Anda dapat memeriksa risiko kesehatan yang terkait dengan pemindaian EKG, dan mereka mungkin mengarahkan Anda ke ahli gizi.
Kesimpulan Lemak visceral tidak terlihat, jadi kita tidak selalu tahu itu ada disana, membuatnya jadi lebih berbahaya. Untungnya, itu bisa dicegah. Dengan mempertahankan gaya hidup sehat, aktif, rendah stres, kita dapat mencegah lemak viseral dari bangunan di rongga perut kita.