Hi everybody! It has been quite a while. How are you guys keeping up with the new life environment nowadays? Did you gain more weight after being confined for few months? Do not worry because this time around, we will share with you about visceral fat.
嗨！大家好。好久没上传帖子了。您们对新常态还适应吗？您们是否在这几个月的禁闭中体重增加了呢？不用担心，这一次，我们将会与您分享关于内脏脂肪的资讯。
WHAT IS VISCERAL FAT?
什么是内脏脂肪？
It is important to define the difference between subcutaneous fat and visceral fat. A growing belly can be the result of both types of fat. Subcutaneous fat is stored just under the skin. We may be able to feel it on our arms and legs. Meanwhile, visceral fat is fat that wraps around your abdominal organs deep inside your body. You cannot feel it or see it. In fact, you may have a flat tummy and still have visceral fat. That is sometimes called TOFI or “thin outside fat inside.”
我们必须了解皮下脂肪和内脏脂肪的区别。肥胖的腹部可以是因为这两种脂肪造成的。皮下脂肪是储存在皮肤下的脂肪，它也可能藏在我们的手臂或腿上。而内脏脂肪则是包裹在我们腹部器官深处的脂肪。您无法感觉到或肉眼看到它。实际上，您可能拥有平坦的腹部，但是还是会有内脏脂肪。这就被称为TOFI 或“内部稀薄的脂肪”。
DANGERS OF VISCERAL FAT
内脏脂肪的危险
Too much of any body fat is bad for your health. But compared to the subcutaneous fat that lies just underneath your skin, the visceral fat is more likely to raise your risk for serious medical issues (Shuster et al, 2012) such as:
过多的体脂肪对我们的健康有害。但当与皮肤下的皮下脂肪相比，内脏脂肪更有可能增加引发严重健康问题的风险（Shuster ey al,2012），如下：
• Heart disease / 心脏疾病
• Alzheimer’s / 阿尔泽莫症
• Type 2 diabetes / 二型糖尿病
• Stroke / 中风
• High cholesterol / 高胆固醇
HOW TO DETERMINE THE LEVEL OF VISCERAL FAT
如何诊断内脏脂肪的水平
Most scans can help to see the visceral fat inside the body but unable to determine the accurate level of the fat. Method that can be used to check visceral level is by using bioelectrical impedance analysis (BIA). In BIA, a weak electric current flow through the body and the voltage is measured to calculate impedance (resistance) of the body. Another relatively good indicator of visceral fat is to take a waist circumference. Research has shown that the belly size is a relatively reliable indicator of the health risks linked to visceral fat. If you are a man with waist measurement more than 35 inches or 90cm, or if you are a woman with waist measurement more than 32 inches or 81cm , you might want to consider seeing a doctor (Louis and Jean-Pierre, 1999).
大多数的扫描可以查看体内的内脏脂肪，但是却无法确定脂肪的准确水平。生物电阻抗分析（BIA）可用于检查内脏脂肪水平的方法。在BIA中，微弱的电流流经人体，并测量电压以计算人体的阻抗（电阻）。内脏脂肪的另一个相对较好的指标是采取腰围。研究表明，腹部的大小是与内脏脂肪所引发的健康风险相对可靠的指标。如果一个男人的腰围超过35英寸或90cm，或者如果一个女人的腰围超过32英寸或81cm，那么他或她可能要考虑去看医生（Louis and Jean-Pierre, 1999）。
HOW TO GET RID OF VISCERAL FAT?
如何摆脱内脏脂肪？
Harvard University states that diet and exercise have been effective at reducing visceral fat. So, to do that, follow this method.
哈佛大学指出，饮食和运动是对减少内脏脂肪最有效的方法。为此，请遵循以下方法。
Keep moving. Exercise can help to shed both visceral fat and subcutaneous fat. Go for walks after dinner. Take the stairs. Bike instead of drive. Aim for at least 30 minutes of moderate aerobic exercise every day. It is also important to keep and build your muscles. Work out with weights, do resistance training like push-ups and sit-ups or practice yoga.
多运动。运动可以帮助减少内脏脂肪和皮下脂肪，如晚餐后去散步、上楼梯、骑自行车而不是开车。每天至少进行30分钟的有氧运动。保持和锻炼肌肉也很重要。练习负重、进行俯卧撑和仰卧起坐等阻力训练，或练习瑜伽。
Eat smart. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
聪明的饮食。研究表明，体内更多的钙和维生素D可能与更少的内脏脂肪有关。因此，请多吃像羽衣甘蓝和菠菜这样的绿叶蔬菜。豆腐和沙丁鱼以及酸奶、奶酪和牛奶等乳制品也是不错的选择。
On the other hand, certain foods seem to encourage visceral fat. One of them is trans fats, which are found in meats and dairy as well as in deep-fried or processed foods. Sodas, candy, processed baked goods, and other foods sweetened with fructose also can lead to increase of visceral fat. Follow the usual rules for healthy eating, with lots of fresh produce, whole grains like wheat breads and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, and low-fat dairy.
另一方面，某些食物如反式脂肪会促进内脏脂肪。反式脂肪存在于肉类和奶制品以及油炸或加工食品中。苏打水、糖果、加工过的焙烤食品以及其他用果糖增甜的食品也可能导致内脏脂肪的增加。遵循健康饮食规则，其中包括摄取大量的新鲜农产品、全麦谷物（例如小麦面包和燕麦片）以及瘦肉蛋白质（例如去皮的鸡肉、鱼、鸡蛋、豆类和低脂乳制品）。
In conclusion, the process of losing fat will take long period of time. But do not give up! Keep your body moving and take good care of your diet and the result that you want will show up eventually.
总而言之，减脂的过程将需要很长时间，但是请不要放弃！保持运动，并注意饮食，最终想要的结果就会显现出来。
嗨！大家好。好久没上传帖子了。您们对新常态还适应吗？您们是否在这几个月的禁闭中体重增加了呢？不用担心，这一次，我们将会与您分享关于内脏脂肪的资讯。
WHAT IS VISCERAL FAT?
什么是内脏脂肪？
It is important to define the difference between subcutaneous fat and visceral fat. A growing belly can be the result of both types of fat. Subcutaneous fat is stored just under the skin. We may be able to feel it on our arms and legs. Meanwhile, visceral fat is fat that wraps around your abdominal organs deep inside your body. You cannot feel it or see it. In fact, you may have a flat tummy and still have visceral fat. That is sometimes called TOFI or “thin outside fat inside.”
我们必须了解皮下脂肪和内脏脂肪的区别。肥胖的腹部可以是因为这两种脂肪造成的。皮下脂肪是储存在皮肤下的脂肪，它也可能藏在我们的手臂或腿上。而内脏脂肪则是包裹在我们腹部器官深处的脂肪。您无法感觉到或肉眼看到它。实际上，您可能拥有平坦的腹部，但是还是会有内脏脂肪。这就被称为TOFI 或“内部稀薄的脂肪”。
DANGERS OF VISCERAL FAT
内脏脂肪的危险
Too much of any body fat is bad for your health. But compared to the subcutaneous fat that lies just underneath your skin, the visceral fat is more likely to raise your risk for serious medical issues (Shuster et al, 2012) such as:
过多的体脂肪对我们的健康有害。但当与皮肤下的皮下脂肪相比，内脏脂肪更有可能增加引发严重健康问题的风险（Shuster ey al,2012），如下：
• Heart disease / 心脏疾病
• Alzheimer’s / 阿尔泽莫症
• Type 2 diabetes / 二型糖尿病
• Stroke / 中风
• High cholesterol / 高胆固醇
HOW TO DETERMINE THE LEVEL OF VISCERAL FAT
如何诊断内脏脂肪的水平
Most scans can help to see the visceral fat inside the body but unable to determine the accurate level of the fat. Method that can be used to check visceral level is by using bioelectrical impedance analysis (BIA). In BIA, a weak electric current flow through the body and the voltage is measured to calculate impedance (resistance) of the body. Another relatively good indicator of visceral fat is to take a waist circumference. Research has shown that the belly size is a relatively reliable indicator of the health risks linked to visceral fat. If you are a man with waist measurement more than 35 inches or 90cm, or if you are a woman with waist measurement more than 32 inches or 81cm , you might want to consider seeing a doctor (Louis and Jean-Pierre, 1999).
大多数的扫描可以查看体内的内脏脂肪，但是却无法确定脂肪的准确水平。生物电阻抗分析（BIA）可用于检查内脏脂肪水平的方法。在BIA中，微弱的电流流经人体，并测量电压以计算人体的阻抗（电阻）。内脏脂肪的另一个相对较好的指标是采取腰围。研究表明，腹部的大小是与内脏脂肪所引发的健康风险相对可靠的指标。如果一个男人的腰围超过35英寸或90cm，或者如果一个女人的腰围超过32英寸或81cm，那么他或她可能要考虑去看医生（Louis and Jean-Pierre, 1999）。
HOW TO GET RID OF VISCERAL FAT?
如何摆脱内脏脂肪？
Harvard University states that diet and exercise have been effective at reducing visceral fat. So, to do that, follow this method.
哈佛大学指出，饮食和运动是对减少内脏脂肪最有效的方法。为此，请遵循以下方法。
Keep moving. Exercise can help to shed both visceral fat and subcutaneous fat. Go for walks after dinner. Take the stairs. Bike instead of drive. Aim for at least 30 minutes of moderate aerobic exercise every day. It is also important to keep and build your muscles. Work out with weights, do resistance training like push-ups and sit-ups or practice yoga.
多运动。运动可以帮助减少内脏脂肪和皮下脂肪，如晚餐后去散步、上楼梯、骑自行车而不是开车。每天至少进行30分钟的有氧运动。保持和锻炼肌肉也很重要。练习负重、进行俯卧撑和仰卧起坐等阻力训练，或练习瑜伽。
Eat smart. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
聪明的饮食。研究表明，体内更多的钙和维生素D可能与更少的内脏脂肪有关。因此，请多吃像羽衣甘蓝和菠菜这样的绿叶蔬菜。豆腐和沙丁鱼以及酸奶、奶酪和牛奶等乳制品也是不错的选择。
On the other hand, certain foods seem to encourage visceral fat. One of them is trans fats, which are found in meats and dairy as well as in deep-fried or processed foods. Sodas, candy, processed baked goods, and other foods sweetened with fructose also can lead to increase of visceral fat. Follow the usual rules for healthy eating, with lots of fresh produce, whole grains like wheat breads and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, and low-fat dairy.
另一方面，某些食物如反式脂肪会促进内脏脂肪。反式脂肪存在于肉类和奶制品以及油炸或加工食品中。苏打水、糖果、加工过的焙烤食品以及其他用果糖增甜的食品也可能导致内脏脂肪的增加。遵循健康饮食规则，其中包括摄取大量的新鲜农产品、全麦谷物（例如小麦面包和燕麦片）以及瘦肉蛋白质（例如去皮的鸡肉、鱼、鸡蛋、豆类和低脂乳制品）。
In conclusion, the process of losing fat will take long period of time. But do not give up! Keep your body moving and take good care of your diet and the result that you want will show up eventually.
总而言之，减脂的过程将需要很长时间，但是请不要放弃！保持运动，并注意饮食，最终想要的结果就会显现出来。
