即使你體重正常，腹部脂肪也可能會(huì)殺死你

即使你體重正常，腹部脂肪也可能會(huì)殺死你

Your muffin top’s messing up more than your bikini pics.

你的松餅上衣比你的比基尼照片更糟糕。

New research links belly fat to a host of scary medical issues, including heart disease, stroke, Type 2 diabetes and cancer — even if you’re at a normal weight.

最新研究表明，即使你的體重正常，腹部脂肪也會(huì)導(dǎo)致一系列可怕的疾病，包括心臟病、中風(fēng)、2型糖尿病和癌癥。

According to the study, which was conducted as part of the National Institutes of Health’s ongoing Women’s Health Initiative and published in JAMA Network Open medical journal, postmenopausal women of a normal weight are at a 31% higher risk of death if they also have excess belly fat — a similar risk level to that of obese individuals.

根據(jù)這項(xiàng)研究,這是美國國立衛(wèi)生研究院的一部分進(jìn)行持續(xù)的婦女健康倡議和發(fā)表在JAMA網(wǎng)絡(luò)開放的醫(yī)學(xué)雜志,體重正常的絕經(jīng)后婦女死亡的風(fēng)險(xiǎn)要高31%,如果他們也有多余的腹部脂肪,風(fēng)險(xiǎn)級(jí)別等同于肥胖者。

Most of us have an idea of what excess belly fat looks like: a spare tire on dudes, or an apple-shaped body on women. But Dr. Rekha Kumar, endocrinologist at Weill Cornell Medicine and NewYork-Presbyterian, says that the sneaky fat can be harder to detect than you might think.

我們大多數(shù)人都知道腹部多余的脂肪是什么樣子的：男人身上的備胎，女人身上的蘋果形身體。但是威爾康奈爾醫(yī)學(xué)和紐約長老會(huì)的內(nèi)分泌學(xué)家RekhaKumar博士說，這種隱秘的脂肪比你想象的更難被發(fā)現(xiàn)。

“Somebody might not look overweight . . . or even look like they have a big beer belly,” she tells The Post. “But some people are genetically prone to storing more fat around the belly.”

“有些人可能看起來不超重……甚至看起來像他們有一個(gè)大啤酒肚，”她告訴郵報(bào)。“但有些人的基因決定了他們的腹部會(huì)儲(chǔ)存更多的脂肪。”

Rather than tracking overall weight, Kumar says that individuals should be focusing on their waist-to-hip ratio — the number you get when you divide the circumference of your waist by the circumference of your hips. It’s the “fourth vital sign, after temperature, pulse and blood pressure,” in Kumar’s opinion. Ideally, Kumar explains, your waist should be notably smaller than your hips.

庫馬爾說，人們應(yīng)該關(guān)注他們的腰臀比，而不是跟蹤整體體重，這是你用腰圍除以臀部周長得到的數(shù)字。庫馬爾認(rèn)為，這是繼體溫、脈搏和血壓之后的第四個(gè)生命體征。庫馬爾解釋說，理想情況下，你的腰應(yīng)該明顯小于你的臀部。

She points to a past study published in the Medical Journal of Australia that found those measurements to be the most crucial predictor of cardiovascular death — even more so than body-mass index and your actual waist circumference. Men and women whose waist-to-hip ratio was more than 0.90 or 0.80, respectively — meaning, those who tended to have waists close to or bigger than the width of their hips — had higher mortality rates.

她指出，在澳大利亞醫(yī)學(xué)雜志上發(fā)表的一項(xiàng)研究發(fā)現(xiàn)，這些測(cè)量結(jié)果是心血管死亡的最重要的預(yù)測(cè)因素，甚至比體重指數(shù)和實(shí)際腰圍更重要。腰臀比分別大于0.90或0.80的男性和女性(也就是說，那些傾向于腰圍接近或大于臀部寬度的男性和女性)的死亡率更高。

Although Kumar hopes primary care physicians will begin monitoring the ratio in their patients, it’s not currently common practice for most docs. So she suggests doing it at home instead: Simply measure your waist and hips with a tape measure, then divide the circumference of your waist by that of your hips. For example, someone with a 28-inch waist and 38-inch-wide hips has a healthy ratio of 0.74.

雖然庫馬爾希望初級(jí)保健醫(yī)生能開始監(jiān)控病人的比例，但目前大多數(shù)醫(yī)生并不這么做。所以她建議在家做:用卷尺量腰圍和臀圍，然后用腰圍除以臀圍。例如，腰圍28英寸、臀圍38英寸的人的健康指數(shù)為0.74。

Getting belly fat under control can be difficult, especially for aging individuals whose metabolism slows over time, but there are straightforward ways to tackle the issue. Kumar suggests starting with a diet cleanup, cutting out highly processed foods and focusing on “a low-carbohydrate, no-added-sugar approach,” with plenty of whole foods.

控制腹部脂肪是很困難的，尤其是對(duì)那些新陳代謝會(huì)隨著時(shí)間變慢的老年人來說，但是有一些簡(jiǎn)單的方法可以解決這個(gè)問題。庫馬爾建議，從清理飲食開始，戒掉高度加工的食物，專注于“低碳水化合物、不加糖的方法”，多吃天然食品。

Then, hit the gym — but do it right: Certain types of exercise are more effective than others for belly pudge, says Kumar. Instead of cardio, she says to focus on resistance and weight training, both of which have shown a correlation with reduced waist circumference.

然后，去健身房——但要做得正確:庫馬爾說，某些類型的運(yùn)動(dòng)比其他類型的運(yùn)動(dòng)更有效。她說，與其做有氧運(yùn)動(dòng)，不如集中精力做阻力訓(xùn)練和舉重訓(xùn)練，這兩項(xiàng)訓(xùn)練都顯示出與腰圍減少有關(guān)。

Here are a few other quick tips from Kumar for busting belly flab.

以下是庫馬爾為消除腹部贅肉提供的一些其他快速建議。

• You don’t need to go nuts at the gym — but do try holding a plank pose for at least one minute per day. This simple move engages the whole core and strengthens abs, says Kumar.
• 你不需要在健身房發(fā)瘋——但是試著每天至少做一分鐘平板支撐的姿勢(shì)。庫馬爾說，這個(gè)簡(jiǎn)單的動(dòng)作可以鍛煉整個(gè)核心肌肉，增強(qiáng)腹肌。
• Get some sleep. Kumar says not getting enough shut-eye “leads to an increase in cortisol, our stress hormone, which promotes belly fat storage.”
• 睡一覺。庫馬爾說，睡眠不足“會(huì)導(dǎo)致皮質(zhì)醇的增加，皮質(zhì)醇是我們的壓力荷爾蒙，它促進(jìn)了腹部脂肪的儲(chǔ)存。”
• Cut back on booze. “People forget that alcohol is actually a toxin, so when our body is breaking down alcohol, it’s usually not breaking down body fat — because our liver is busy,” says Kumar.
• 少喝點(diǎn)酒。庫馬爾說：“人們忘記了酒精實(shí)際上是一種毒素，所以當(dāng)我們的身體分解酒精時(shí)，它通常不會(huì)分解身體脂肪，因?yàn)槲覀兊母闻K很忙。”