蘋果型肥胖屬內臟脂肪多比皮下脂肪更危險!香港營養師教你3個方法清除內臟脂肪

2021.01.12

近年越來越多人關注內臟脂肪,原來內臟脂肪比皮下脂肪對身體的影響更大!由於它與第二型糖尿病、胰島素阻抗、心臟病及癌症等疾病有關係,所以不容忽視。2位香港營養師就於instagram分享如何分辨自己屬內臟脂肪多還是皮下脂肪多,以及教授3個方法清除內臟脂肪。

什麼是內臟脂肪?

皮下脂肪屬於平日我們看到及捏到的脂肪,而內臟脂肪是堆積在腹腔並包裹內臟的脂肪。超重、高體脂、蘋果型肥胖人士(腰腹贅肉多)、瘦胖子(Skinny Fat)的人屬內臟脂肪多,而內臟脂肪會令胰島素阻抗性提高,血糖控制差,導致血脂肪升高,引起身體毛病。

清除內臟脂肪方法一︰有氧運動HIIT

有研究指出,於不同類型的運動比較下,中度至高強度的有氧運動最有效減少內臟脂肪,而且維持8-12個星期做HIIT,可以顯著減低全身總脂肪及腹部內臟脂肪。

清除內臟脂肪方法二︰充足睡眠

根據美國史丹佛大學研究,睡眠少於5個小時罹患脂肪肝風險高45%,而平均睡眠時間有7-8小時的人,內臟脂肪減少26%

清除內臟脂肪方法三︰多吃益生菌

有日本研究表明210名健康成年人在12週的時間內服用加氏乳桿菌,內臟脂肪下降8.5%。多吃含益生菌的食物,包括無糖希臘乳酪、納豆、泡菜、紅茶菌等,可以改善內臟脂肪。

資料授權轉載︰greenutss

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