Причини відкладення жиру в чоловіків та жінок

Зайвий жир на животі – це некрасиво і нездорово: він є фактором ризику метаболічного синдрому, діабету 2 типу, хвороб серця і раку.

Нездоровий жир на животі називають вісцеральним – він накопичується навколо печінки та інших органів черевної порожнини. Навіть люди з нормальною вагою, у яких спостерігається зайвий жир в області живота, схильні до ризику виникнення проблем зі здоров’ям.

Чому росте живіт у чоловіків і жінок: можливі причини

Іноді, набираючи вагу, ми самі можемо встановити причину збільшення кілограмів – зниження фізичної активності і / або переїдання. Як правило, щоб позбавитися від зайвої ваги, досить підкоригувати раціон харчування і збільшити витрату калорій під час активного проведення часу. Однак іноді причина набору ваги не настільки очевидна, а жир накопичується на окремих ділянках тіла, наприклад, в ділянці живота.

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Щоб визначити, чому росте живіт, необхідно звернути увагу на наведені нижче фактори:

  • особливості харчування;
  • напої;
  • рівень фізичної активності;
  • гормональний фон;
  • мікрофлора кишечника.

Деякі захворювання також призводять до набору ваги, тому не зайвим буде звернутися до лікаря, щоб виключити даний фактор.

Яке харчування може привести до збільшення кількості вісцерального жиру?

Щодня Ви з’їдаєте більше цукру, ніж думаєте. Контролювати його кількість в їжі практично неможливо, а знайти цукор можна і в соусах, і в смажених продуктах. В ході досліджень було встановлено зв’язок між великою кількістю вживаного цукру і жиром на животі.
Постарайтеся зменшити кількість цукру і транс-жирів в раціоні, щоб жир менше відкладався в області живота.
Транс-жири – найшкідливіші з існуючих, оскільки їх стабільність досягається за допомогою насичення їх воднем (гідрогенізація). А використовують такі жири, щоб продовжити термін зберігання різних продуктів, наприклад, крекерів, кексів, сумішей для випічки. Доведено, що транс-жири запускають запальні процеси і можуть привести до інсулінорезистентності, хвороб серця і розвитку інших захворювань. Тож не дивно, що від таких речовин живіт росте і у чоловіків, і у жінок.

Достатня кількість білка в раціоні харчування дуже важлива, оскільки білок не тільки є основним будівельним матеріалом для організму, не відкладається про запас, а й дозволяє контролювати почуття голоду і прискорити метаболізм. Брак білків в довгостроковій перспективі веде до набору ваги і росту живота через збільшення рівня гормону під назвою нейропептид Y.

Щоб контролювати вагу, необхідно також вживати достатню кількість клітковини – вона насичує, стабілізує гормони голоду і дозволяє їсти менше калорійної їжі. Якщо в раціоні переважають вуглеводи і не вистачає клітковини, людина безуспішно намагається боротися з відчуттям голоду і набирає вагу.

Які напої провокують відкладення жиру на животі?

Першим і найголовнішим рідким ворогом плоского живота є алкоголь. По-перше, в ньому міститься дуже багато цукру, який сам по собі сприяє накопиченню жиру. По-друге, рідкі калорії не впливають на апетит так само, як тверда їжа. Якщо Ви п’єте калорії, Ви не наїдаєтеся, тому зверху додаєте їжу. І, як правило, ця їжа досить калорійна і шкідлива. Крім цього, алкоголь провокує запалення, захворювання печінки та інші проблеми зі здоров’ям і, як показують дослідження, пригнічує спалювання калорій і сприяє відкладенню жиру. Це пояснює, чому росте живіт, а також чому його називають пивним.

Солодку газовану воду давно і обґрунтовано звинувачують в наборі ваги, оскільки в ній містяться величезні дози цукру. Однак фруктові соки – теж не кращий напій для бажаючих вберегти живіт від зайвого жиру, оскільки навіть несолодкий 100% фруктовий сік містить багато цукру. Якщо порівняти 250 мл соку і таку ж кількість коли, в їх складі цукру буде порівну – 24 грами.

Як рівень фізичної активності впливає на жир в області живота?

Сидячий спосіб життя – один з найбільш значущих чинників ризику поганого здоров’я. Зниження рівня активності людства спостерігається вже протягом кількох десятків років. Дослідження, яке проводилося з 1988 по 2010 р в США, показало, що зі зниженням фізичної активності збільшується набір ваги, в тому числі збільшення обхвату живота, у чоловіків і жінок.
Фізична активність допоможе не тільки запобігти накопиченню жиру на животі, а й зміцнити здоров’я в цілому.
Але цим шкода неактивності не обмежується. Дослідження також показують, що люди, яким вдалося позбутися від жиру на животі, знову набрали вагу, коли почали вести неактивний спосіб життя.

Які гормональні зміни можуть привести до росту живота?

У період менопаузи жінки часто цікавляться, чому росте живіт. Справа в тому, що під час статевого дозрівання гормон естроген змушує організм накопичувати жир в області стегон і сідниць – так жінка готується до потенційної вагітності. Менопауза настає після припинення менструацій, і в цей час рівень естрогену різко знижується, тому жир відкладається в ділянці живота.

Ще одним гормоном, підвищений рівень якого може провокувати зростання живота, є кортизол. Цей гормон виробляється залозами в стресових ситуаціях, однак постійний стрес призводить до появи «кортизолового живота». Недосипання також призводить до підвищення рівня кортизолу і провокує набір ваги.

Як мікрофлора кишечника впливає на накопичення жиру?

Кишечник людини – дім для різних бактерій. Деякі з них приносять організму користь, інші шкодять йому. Дисбаланс бактерій в кишечнику підвищує ризик розвитку діабету 2 типу, хвороб серця, раку та інших захворювань.

Деякі дослідження показують, що переважання шкідливих бактерій веде до набору ваги, в тому числі в області живота. У людей з ожирінням вчені виявили велику кількість бактерії Firmicutes і припустили, що такі бактерії збільшують кількість калорій, що абсорбуються з їжі.

Відповідей на питання про те, чому росте живіт, може бути багато: неправильні харчові звички, брак сну, гормональні зміни, брак фізичної активності, дисбаланс бактерій в кишечнику, часті стреси і навіть захворювання. У деяких випадках живіт росте через дії відразу декількох вищенаведених факторів. Тому підхід до позбавлення від жиру на животі повинен бути комплексним – правильний спосіб життя дозволить зберегти стрункість на довгі роки.

 

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