So wo mogya mu nhwehwɛmu anaa lipid profile amanneɛbɔ a woayɛ nnansa yi no kyerɛe sɛ wo triglycerides dɔɔso? Ɛyɛ ade a ɛfata sɛ wobɛte ehu nka kakra na woahaw bere a wuhu eyi no. Nnipa pii susuw srade a ɛwɔ mogya mu nkutoo ho, nanso triglycerides nso nya yɛn koma akwahosan so nkɛntɛnso kɛse. Nanso mma ɛnhaw wo. Ade biako wɔ hɔ a etu mpɔn yiye na ɛnyɛ den a wubetumi ayɛ de adi tebea yi so. Ɛno ne apɔw-mu-teɛteɛ . Ɛnnɛ, yɛbɛka sɛnea yɛbɛtew triglyceride dodow so denam apɔw-mu-teɛteɛ so ho asɛm.
Nea edi kan no, ma yɛnhwɛ, dɛn ne triglycerides?
Sɛ yɛbɛka no tiawa a, triglycerides yɛ srade bi a ɛwɔ yɛn mogya mu. Sɛ yedi wie a, calories a ɛboro so a yɛn nipadua nhia saa bere no, nipadua no dan no triglycerides na ɛkora so wɔ srade nkwammoaa mu. Akyiri yi, sɛ ahoɔden ho hia a, hormone ahorow yi triglycerides a wɔakora so yi fi adi.
Ɛwom sɛ saa adeyɛ yi yɛ ade a ɛfata de, nanso ɔhaw no sɔre bere a yɛkɔ so di calories pii (titiriw nnuan a asikre ne carbohydrates pii wom) sen sɛnea yehia no. Afei triglyceride dodow a ɛwɔ mogya no mu no fi ase yɛ kɛse bere nyinaa. Wɔfrɛ eyi hypertriglyceridemia. Saa tebea yi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ komayare, akisikuru, ne dwensɔtwaa mu yare no yɛ kɛse.
Ɔkwan bɛn so na apɔw-mu-teɛteɛ ma triglycerides so tew?
Susuw ho hwɛ, sɛ woteɛteɛ w’apɔw mu a, wo ntini hia ahoɔden, ɛnte saa? Sɛ nipadua no benya saa ahoɔden yi a, edi kan de asikre ne triglycerides a ɛwɔ mogya no mu no di dwuma. Enti sɛ woteɛteɛ w’apɔw mu da biara da a, saa triglycerides a ɛboro so a ɛwɔ mogya no mu yi hyew na ɛdan ahoɔden. Bere bi akyi no, triglyceride dodow a ɛwɔ wo mogya mu no befi ase akɔ fam nkakrankakra.
Nea eye sen biara ne sɛ, enhia sɛ wo mu duru so tew ansa na woanya nea afi mu aba yi. Efi da a wufi ase teɛteɛ w’apɔw mu no, nsakrae pa yi fi ase fi wo nipadua mu. Afei nso, apɔw-mu-teɛteɛ ma HDL srade, srade a eye ma wo nipadua no dodow kɔ soro.
Dɛn ne apɔw-mu-teɛteɛ a eye sen biara a wɔde bɛtew triglycerides so?
Nea eye sen biara no nam apɔw-mu-teɛteɛ a ɛma koma no bɔ kɛse so. Yɛsan frɛ eyi "cardio". Sɛ wode wo ho hyɛ apɔw-mu-teɛteɛ a ɛte sɛɛ mu simma 20-30 da biara, nnafua 5 dapɛn biara a, eye yiye . Nea ehia paa ne sɛ wobɛpaw biribi a w’ani gye ho na w’ani begye ho sɛ wobɛyɛ. Afei wubetumi akɔ so a worenfono wo.
Kae sɛ, sɛ woanteɛteɛ w’apɔw mu da a, ɛho hia paa sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo ase.
Apɔw-mu-teɛteɛ pa bi a wubetumi apaw bi ni:
| Apɔw-mu-teɛteɛ su | Apɔw-mu-teɛteɛ su |
|---|---|
| Nantew a ɛyɛ ntɛmntɛm | Mmirkatuo bɔkɔɔ |
| Sakretwie | Reboro nsuo |
| Antweri a wɔforo (wɔ afiri so anaasɛ daa so) . | Nhama a wɔde huruw |
| Asaw apɔw-mu-teɛteɛ te sɛ Zumba | Agumadi te sɛ tɛnis anaa badminton |
| Afiri a wɔde yɛ elliptical no a wɔde bedi dwuma | Kickboxing a wɔbɔ |
Fa ahoɔden ntetee ka ho
Bere a adanse biara nni hɔ a emu da hɔ a ɛkyerɛ sɛ ahoɔden ntetee te sɛ mu duru a wɔma so no ma triglycerides so tew tẽẽ no, ɛwɔ mfaso kɛse a ɛnteɛ . Ɔkwan bɛn so na ɛno yɛ adwuma? Sɛ woma nneɛma a emu yɛ duru so a, wo ntini mu yɛ den. Ntini a ɛyɛ den hyew calories pii da mũ no nyinaa, bere mpo a wonyɛ apɔw-mu-teɛteɛ no. Sɛ wohyew calories saa kwan yi so a, ɛnyɛ den sɛ wobɛtew wo mu duru so. Sɛ obi mu duru so tew a, ɛno nso yɛ ade foforo nti a wobetumi atew triglyceride dodow so.
Nanso, sɛ woyɛ foforo wɔ nneɛma a emu duru a wɔma so mu a, hwehwɛ mmoa fi ɔtetefo a onim adwuma yiye hɔ na woasua ɔkwan a ɛfata . Sɛ wɔma nneɛma a emu yɛ duru so wɔ ɔkwan a ɛnteɛ so a, ebetumi ama asiane a ɛwɔ hɔ sɛ obi bepira no ayɛ kɛse.
Akwan a ɛnyɛ den a wobɛfa so de apɔw-mu-teɛteɛ aka w’asetra a adagyew nnim ho
Ebia wubesusuw sɛ: "Oo, minni bere a mede simma 30 besi hɔ da biara." Mma ɛno mmu w’abam wɔ apɔw-mu-teɛteɛ ho. Sɛnea Oduruyɛfo Robert Bono, a na anka ɔyɛ Amerika Koma Fekuw no titrani ka no, "Ɛnsɛ sɛ wohyɛ wo mmirikatu mpaboa na wo ho fifiri da mũ nyinaa. Wubetumi ayɛ nnam sɛnea wubetumi ara kwa da mũ no nyinaa."
Fi ase ketewaa bi. Sɛ wuntumi nyɛ simma 30 bere koro mu a, bɔ mmɔden sɛ wobɛyɛ simma 10 mprɛnsa da biara . Ɛno yɛ asɛm kɛse. Adwene a ɛnyɛ den bi a wode bɛka apɔw-mu-teɛteɛ bi aka wo da a adagyew nnim no ho ni:
- Di akɔneaba bere a worekasa wɔ telefon so no .
- Sɛ worehwɛ TV a, sɔre bere a wɔrebɔ aguade ho dawurubɔ no na nantew fie hɔ kakra.
- Fa pedometer anaa smartphone app kan w’anammɔn. Fa si w'ani so sɛ wubewie anammɔn 10,000 da biara .
- Fa antweri no so sen sɛ wode elevator bedi dwuma.
- Twe app bi a simma 10 apɔw-mu-teɛteɛ nhyehyɛe wom gu wo smartphone so.
Sɛ woma eyi yɛ apɔw-mu-teɛteɛ daa, na wode aduan pa ka ho a , wubetumi anya nneɛma pa ara. Ɛbɛma wo nipadua akwahosan ne w’adwene nso atu mpɔn kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Triglyceride dodow a ɛkɔ soro wɔ wo mogya mu no ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse, na wobetumi de apɔw-mu-teɛteɛ adi so yiye.
- Sɛ wopɛ sɛ wunya nea eye sen biara a, fa wo ho hyɛ apɔw-mu-teɛteɛ a ɛma wo koma bɔ kɛse mu bɛyɛ simma 30 da biara, nnafua 5 dapɛn biara.
- Ɛho nhia sɛ wo nipadua mu duru bɛyɛ ketewaa bi na ama woanya nea efi apɔw-mu-teɛteɛ mu ba.
- Ahoɔden ntetee boa wɔ ɔkwan a ɛnteɛ so denam ntini ahorow a ɛhyɛ mu den ne calorie a ɛhyew a ɛma ɛkɔ soro no so.
- Sɛ wunni adagyew a, bɔ mmɔden sɛ wobɛkɔ so ayɛ nnam da mũ no nyinaa. Simma 10 apɔw-mu-teɛteɛ ntiantiaa mpo boa kɛse.
- Ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment