研究發(fā)現(xiàn)，腹部脂肪與早逝有關(guān)

研究發(fā)現(xiàn)，腹部脂肪與早逝有關(guān)

It's more bad news for America's growing waistline: Excess belly fat is associated with a higher risk of early death, regardless of how much overall body fat you have, a new study finds.

一項新的研究發(fā)現(xiàn)，無論你體內(nèi)有多少脂肪，腹部多余的脂肪都會增加早逝的風(fēng)險。這對美國日益增長的腰圍來說是個壞消息。

In women, each 10-centimeter increase in belly fat raised the risk of death from any cause by 8%. For men, each 10-centimeter increase in girth raised the risk of by 12%.

對女性而言，腹部脂肪每增加10厘米，因任何原因死亡的風(fēng)險就會增加8%。對于男性來說，腰圍每增加10厘米，風(fēng)險就增加12%。

The better news: Larger hips and thighs are associated with a lower risk of early death, according to the study published by the The BMJ on Wednesday. That may be due to a protective effect that fat on those areas provide toward higher cholesterol and blood sugar levels, according to prior studies.

好消息是:根據(jù)周三發(fā)表在《英國醫(yī)學(xué)雜志》上的研究，臀部和大腿較粗的人早逝的風(fēng)險較低。根據(jù)之前的研究，這可能是由于這些區(qū)域的脂肪對高膽固醇和血糖水平的保護(hù)作用。

Those findings are a result of an analysis of 72 studies involving more than 2.5 million participants who were studied from three to 24 years.

這些發(fā)現(xiàn)是對72項研究的分析結(jié)果，涉及250多萬參與者，研究時間從3年到24年。

The role of belly fat

腹部脂肪的作用

Most measurements of weight focus on the body mass index or BMI, which takes your weight in kilograms and divides it by the square of your height in meters. (there are online tools you can use to calculate your BMI).

大多數(shù)測量體重的方法都是身體質(zhì)量指數(shù)(BMI)，即用你的體重(公斤)除以你身高(米)的平方。(你可以使用在線工具來計算你的BMI)。

If your BMI is less than 18.5, you're considered underweight. Your weight is considered normal if your BMI falls between 18.5 and 24.9. You are deemed overweight when your BMI is between 25 and 29.9 -- over 30 BMI indicates you are obese.

如果你的BMI小于18.5，你就被認(rèn)為體重不足。如果你的BMI在18.5到24.9之間，那么你的體重就是正常的。當(dāng)你的BMI在25到29.9之間時，你就被認(rèn)為超重——超過30就意味著你肥胖。

But critics point out that BMI doesn't give an indication of where the fat resides. That's a problem because existing evidence suggests more fat around the middle -- and abdominal fat often known as "beer bellies" in men-- are more associated with chronic disease than an overall rating of obesity.

但批評人士指出，BMI并不能說明脂肪在哪里。這是個問題，因為現(xiàn)有證據(jù)表明，與肥胖的總體評分相比，中腹部脂肪(在男性中通常被稱為“啤酒肚”)與慢性疾病的關(guān)聯(lián)更大。

Here's why the fat around the middle is so dangerous. Too much belly fat points to a buildup of a unique type of fat, called visceral fat, around various internal organs, such as the liver, pancreas and intestines.

這就是為什么中部的脂肪是如此危險。腹部脂肪過多意味著一種特殊類型的脂肪堆積，稱為內(nèi)臟脂肪，分布在各種內(nèi)臟器官周圍，如肝臟、胰腺和腸道。

Visceral fat is called 'active fat' because it affects hormone function by secreting a protein that leads to an increased resistance to insulin, thus setting us up for type 2 diabetes, high blood pressure, excess cholesterol, heart disease, some cancers and Alzheimer's disease.

內(nèi)臟脂肪被稱為“活性脂肪”，因為它通過分泌一種蛋白質(zhì)來影響激素的功能，這種蛋白質(zhì)會增加對胰島素的抵抗，從而導(dǎo)致我們患上2型糖尿病、高血壓、膽固醇過高、心臟病、某些癌癥和阿爾茨海默氏癥。

Visceral fat is different from the pinchable fat we see in our arms, legs, thighs and "love handles" on the hips. That's called subcutaneous fat, which doesn't affect hormones.

內(nèi)臟脂肪不同于我們在胳膊、腿、大腿和臀部的“腰間贅肉”上看到的可捏住的脂肪。這就是所謂的皮下脂肪，它不會影響荷爾蒙。

Besides eating too much and exercising too little, just why does belly fat occur? Scientists think cortisol, the stress hormone, may play a role -- cortisol increases insulin resistance, which adds to fat deposits.

除了吃得太多鍛煉得太少，為什么會出現(xiàn)腹部脂肪呢?科學(xué)家認(rèn)為，壓力荷爾蒙皮質(zhì)醇可能起了作用——皮質(zhì)醇增加了對胰島素的抵抗，增加了脂肪的堆積。

Do you have excess belly fat?

你有多余的腹部脂肪嗎?

To tell if you have potentially dangerous abdominal fat, take out a soft tape measure. Then, while standing straight with a relaxed stomach (no sucking in allowed), measure your tummy a few inches above your hips.

要知道你是否有潛在的危險的腹部脂肪，拿出一個軟卷尺測量。然后，放松地站直(不允許吸氣)，在臀部上方幾英寸處測量你的腹部。

Are you in belly fat danger? For women, the key figure is thought to be 35 or more inches (89 centimeters) around the stomach, for men it's 40 inches (102 centimeters).

你有腹部肥胖的危險嗎?對于女性來說，關(guān)鍵的數(shù)字是腹部周圍35英寸(89厘米)以上，而男性是40英寸(102厘米)以上。

What to do?

要做什么嗎?

Doing crunches isn't going to melt visceral fat; that will only tone your abs.

做仰臥起坐不會融化內(nèi)臟脂肪;這只會增強你的腹肌。

Diet and exercise, however, seem to be better at tackling visceral fat than subcutaneous fat.

然而，飲食和運動似乎更能解決內(nèi)臟脂肪而不是皮下脂肪。

You need to make sure you have more calories going out than calories in to make that happen -- by either limiting your calorie intake or exercising more:

要做到這一點，你需要確保你消耗的卡路里比攝入的卡路里要多——你可以通過限制卡路里攝入或者多鍛煉:

• Focus on a plant-based diet full of fresh or frozen veggies and fruits

多吃植物性飲食，新鮮或冷凍的蔬菜和水果

• Choose low-fat dairy products

選擇低脂乳制品

• Eat only whole grains -- not processed cereals, breads, muffins and the like

只吃全谷物——不要吃加工過的谷物、面包、松餅等

• Cut back on sugar -- avoid processed cakes, cookies and sugar-sweetened beverages

減少糖的攝入——避免加工過的蛋糕、餅干和含糖飲料

• Watch your portion sizes (Tip: use a salad plate instead of a dinner plate)

注意你的食物分量(小提示:用沙拉盤代替餐盤)

• Add muscle strengthening and weight training to your routine. Muscle burns more calories than fat

在日常生活中增加肌肉強化和重量訓(xùn)練。肌肉比脂肪燃燒更多的卡路里

• Jump start exercise by doing moderate aerobics, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, fast biking, swimming or team sports, for at least 75 minutes a week

• 從中等強度的有氧運動開始，比如每周至少150分鐘的快走，或者劇烈的有氧運動，比如跑步、快速騎車、游泳或團(tuán)隊運動，每周至少75分鐘