Wɔ wo afe afe nipadua mu apɔw-mu-teɛteɛ a woyɛe nnansa yi akyi no, so wo duruyɛfo kyerɛe sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra na ɛsɛ sɛ wohwɛ so yiye? Sɛ wɔanhwɛ so a, srade a ɛdɔɔso betumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare anaa akisikuru no ayɛ kɛse . Nea ɛbɛyɛ na wɔadi eyi ho dwuma no, ɛbɛyɛ sɛ wo duruyɛfo no kamfoo kyerɛe sɛ ɛsɛ sɛ wosakra w’asetra mu de ka apɔw-mu-teɛteɛ a wɔyɛ no daa ho.
Nanso, ebia wonyɛ obi a wopɛ anwummere mmirikatu, nanso wuhu sɛ wo mu duru ntetee wɔ apɔw-mu-teɛteɛ dan mu no yɛ anigye. Enti, ebia woresusuw ho sɛ, "So metumi atew me srade a ɛkɔ soro no so denam nneɛma a emu duru a mɛma so ara kwa so?" Eyi yɛ asɛmmisa a nnipa pii taa bisa.
Cholesterol a Wɔbɛte Ase Kɛkɛ
Nea edi kan no, momma yɛnte nea srade yɛ no ase ankasa. "Total cholesterol " bo a ɛwɔ wo lipid panel so no yɛ nneɛma abiɛsa a wɔaka abom titiriw.
Nea ɛho hia titiriw no, sɛ wudi mfe 20 pɛ a, ɛmfa ho sɛnea w’akwahosan te mprempren no, ɛho hia sɛ anyɛ yiye koraa no wɔhwehwɛ wo srade mu srade mu pɛnkoro wɔ mfe 5 biara mu .
Afei, ma yɛnhwɛ srade ahorow a ɛwɔ nipadua no mu no.
| Cholesterol Ɔkwan a Wɔfa so Yɛ | Wɔ Nsɛmfua a Ɛnyɛ Den mu... |
|---|---|
| LDL Cholesterol (Lipoprotein a Ɛnyɛ Den) . | Eyi ne nea yɛfrɛ no "srade bɔne." Ebetumi ayɛ kɛse wɔ wo mogya ntini mu na ama asiw. Eyi ne level a yɛpɛ sɛ yɛbrɛ ase. |
| HDL Cholesterol (Lipoprotein a Ɛyɛ Den) . | Wɔfrɛ eyi "srade pa" efisɛ ɛboaboa LDL srade bɔne no ano na ɛde kɔ wo mmerɛbo mu ma woyi fi nipadua no mu. Nnipa dodow a wɔkorɔn no ye. |
| Nnuru a wɔfrɛ no triglycerides | Eyinom yɛ srade bi a wonya fi aduan a yedi mu. Eyinom dodow a ɛkɔ soro nso nyɛ papa mma wo koma. |
Dɛn na Apɔw-mu-teɛteɛ Yɛ ma Cholesterol?
Aduruyɛ mu nhwehwɛmu kyerɛ sɛ ntetee a wɔde ko tia (mu duru a wɔma so) nya srade so nkɛntɛnso pa. Nanso, sɛ wopɛ sɛ wunya nea eye sen biara a, ɛsɛ sɛ wode eyi ka cardio ho. Cardio kyerɛ apɔw-mu-teɛteɛ a ɛma wo koma bɔ te sɛ mmirikatu, nantew a ɛyɛ ntɛmntɛm, asuguare, anaa sakre so a wobɛtra.
Sɛnea Amerika Koma Fekuw kyerɛ no, sɛ wopɛ koma no akwahosan pa a, ɛsɛ sɛ wode si w’ani so sɛ:
- Anyɛ yiye koraa no, simma 150 apɔw-mu-teɛteɛ a emu yɛ den a ɛkɔ fam dapɛn biara.
- Anaasɛ, anyɛ yiye koraa no, simma 75 a wɔde ahoɔden yɛ aerobic dwumadi dapɛn biara.
- Nea ɛka ho no , anyɛ yiye koraa no, ɛsɛ sɛ wode ahoɔden ntetee ka ho nna abien dapɛn biara.
Koma mu apɔw-mu-teɛteɛ boa titiriw denam wo srade pa ( HDL ) a ɛma ɛkɔ soro ne triglycerides a ɛtew so no so . Nanso, sɛnea ɛbɛyɛ na srade bɔne (LDL) so atew yiye no, apɔw-mu-teɛteɛ a wɔde bɛka aduan pa ne mu duru a wɔde di dwuma ho no ho hia.
Nhwehwɛmu ahorow bi ada no adi sɛ ntetee a emu duru sua kosi nea ɛkɔ fam boa ma srade a ɛwɔ mogya mu nyinaa so tew. Nhwehwɛmu afoforo kyerɛ sɛ bere a ntetee biara a wɔde tete obi mu duru betumi aboa ma LDL srade so atew no, ebia ɛho behia sɛ wɔma emu duru yɛ kɛse na ama HDL srade akɔ soro kɛse.
Ɔkwan Bɛn so na Wobɛnya Mfaso Paara Fi Mu duru Ntetee Mu?
Sɛ wopɛ sɛ wode mu duru ntetee di dwuma de boa ma wohwɛ wo srade dodow so a, ɛho hia sɛ woyɛ no yiye. Afotu bi a ɛbɛboa wo ni.
1. Fi ase Nkakrankakra
Sɛ woankɔ apɔw-mu-teɛteɛ dan mu bere tiaa bi a, nhyɛ ase denneennen dodo. Fi ase de simma 15–20 wɔ ahoɔden a ɛba fam mu, na ma wo nipadua no tumi yɛ nsakrae nkakrankakra.
2. Ma Intensity nkɔ soro Bere a Ɛyɛ Ahotɔ
Sɛ wo nipadua no asua sɛnea wɔyɛ no daa no wie a, ma ahoɔden no nyɛ kɛse. Sɛ wopɛ sɛ wohwɛ srade so a, sɛ wode w’ani si baabi a woreyɛ adwuma 75% – 85% wɔ wo tumi a ɛsen biara no mu a, mfaso wɔ so. Wubetumi ne obi a ɔtete apɔw-mu-teɛteɛ anaa wo duruyɛfo asusuw eyi ho.
3. Fa w’adwene si Nsɛm a Wɔsan Yɛ So Wɔ Mu duru a Ɛyɛ Den So
Eyi ne baabi a nnipa pii di mfomso. Sɛ worebɔ mmɔden sɛ wobɛtew srade so a, mpɛn pii no, sɛ wode mu duru a ɛfata yɛ mpɛn pii ne set pii a, etu mpɔn sen dade a emu yɛ duru kɛse a wobɛma so .
4. Fa Cardio bom
Sɛ wopɛ nea eye sen biara a, fa mu duru ntetee ne cardio ka ho. Circuit Training yɛ ɔkwan a eye kyɛn so a wɔfa so yɛ eyi. Nea ɛka ho ne sɛ wubefi apɔw-mu-teɛteɛ biako mu akɔ foforo mu a woregye w’ahome kakraa bi (ennu simma biako). Eyi ma wonya mfaso a ɛwɔ ntetee a wɔde ko tia nyarewa ne cardio so bere koro mu.
5. Sesa Wo Nneyɛe Daa
Ade koro a wobɛyɛ da biara da no betumi abɛyɛ mfonoe. Ma ɛnyɛ anigye denam wo nhyehyɛe a wobɛsakra no so. Fa da koro hyɛ nneɛma a emu yɛ duru a wɔma so. Da foforo nso, fa w’adwene si nipadua mu duru apɔw-mu-teɛteɛ te sɛ pushups, squats, ne lunges so. Fa resistance bands di dwuma da foforo. Ade a ɛho hia sen biara ne sɛ wobɛkɔ so ayɛ den a apɔw-mu-teɛteɛ no mfa ho.
6. Fa Apɔw-mu-teɛteɛ Nnwinnade Di Dwuma
Sɛ w’ani gye apɔw-mu-teɛteɛ ho a, yɛ wo cardio wɔ hɔ nso. Mfiri te sɛ mfiri a ɛyɛ elliptical ne sakre a egyina hɔ ma wo koma ne w’ahurututu yɛ apɔw-mu-teɛteɛ a eye kyɛn so.
7. Mma Nkwati Warm-up ne Cool-down
Mma nnhuruw sɛ wobɛma wo ho ayɛ hyew ansa na woafi ase anaasɛ wobɛma wo ho adwo wo bere a woawie no da. Eyi ho hia kɛse na ama wo nipadua no atumi ayɛ nsakrae.
8. Wubetumi Ayɛ Wɔ Fie
Sɛ da a osu tɔ ma wote nka sɛ wubehuruw apɔw-mu-teɛteɛ a, mma ɛno nyɛ anoyi a wode begyae apɔw-mu-teɛteɛ. Ɛnyɛ den sɛ wubetumi ayɛ nipadua mu duru apɔw-mu-teɛteɛ te sɛ pushups, squats, ne lunges wɔ wo dan mu pɛɛ.
Nneɛma Titiriw a Wɔde Kɔ (Nkrasɛm a Wɔde Kɔ Fie) .
- Sɛ wo duruyɛfo ka kyerɛ wo sɛ wo srade dɔɔso a, mmu w’ani ngu so. Di ho dwuma ntɛm ara.
- Ntetee a wɔde tete obi mu duru betumi aboa, titiriw wɔ srade bɔne (LDL) a wɔtew so no mu.
- Sɛ wopɛ nea efi mu ba ntɛmntɛm na eye sen biara a, fa ntetee a wɔde ko tia nyarewa ne cardio apɔw-mu-teɛteɛ te sɛ mmirikatu anaa asuguare bom.
- Wɔ srade a wɔde di dwuma ho no, nneɛma a emu duru a ɛfata a wɔma so ma mpɛn pii no taa tu mpɔn sen ahoɔden a emu yɛ duru a wɔma so.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo biara ase, titiriw sɛ wowɔ akwahosan ho tebea afoforo a ɛhyɛ wo ase a.
Cholesterol, mu duru ntetee, apɔw-mu-teɛteɛ, komayare, srade bɔne, srade pa, LDL, HDL, sɛnea wɔtew srade so
