So nneɛma a emu duru so a wɔma so no betumi atew srade a ɛwɔ nipadua mu no so? Momma yɛnhwehwɛ mu yiye

So wo duruyɛfo no ka kyerɛɛ wo wɔ w’afe afe nipadua a etwa to no akyi sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra na ɛsɛ sɛ wohwɛ yiye? Ebia waka akyerɛ wo nso sɛ sɛ wokɔ so nya srade a ɛdɔɔso a, asiane kɛse wom sɛ wubenya komayare anaa akisikuru . Enti, nea ɛka asetra mu nsakrae ho , ebia wo duruyɛfo nso atu wo fo sɛ teɛteɛ w’apɔw mu daa.

Nanso, ebia w’ani nnye ho ankasa sɛ wobɛkɔ mmirikatu anwummere. Nanso w’ani gye ho sɛ wobɛkɔ apɔw-mu-teɛteɛ na woama nneɛma a emu yɛ duru so. Enti ebia woresusuw ho sɛ, "So nneɛma a emu duru so nkutoo ntumi mmoa mma me srade a ɛkɔ soro no so ntew?" Eyi yɛ asɛmmisa a nnipa pii wɔ ankasa.

Momma yensua srade ho ade kɛkɛ.

Nea edi kan no, momma yɛnte nea srade yɛ no ase ankasa. Cholesterol dodow a ɛwɔ wo mogya mu nhwehwɛmu (lipid panel) mu nyinaa yɛ nneɛma atitiriw abiɛsa a wɔaka abom.

Afei ma yɛnhwɛ nea srade ahorow yi yɛ.

Dɛn na ɛba srade so bere a wɔteɛteɛ apɔw mu?

Aduruyɛ mu nhwehwɛmu kyerɛ sɛ ntetee a wɔde ko tia nyarewa no nya srade a ɛwɔ nipadua no mu so nkɛntɛnso pa. Nanso sɛnea ɛbɛyɛ a nea eye sen biara no, ɛsɛ sɛ wɔde ka cardio apɔw-mu-teɛteɛ ho. Cardio kyerɛ apɔw-mu-teɛteɛ a ɛma koma no bɔ kɛse, te sɛ mmirikatu, nantew a ɛyɛ ntɛmntɛm, asuguare, ne sakre so.

Sɛnea Amerika Koma Fekuw kyerɛ no, sɛ yebenya koma akwahosan pa a, ɛsɛ sɛ:

• Anyɛ yiye koraa no, yɛ simma 150 apɔw-mu-teɛteɛ a emu yɛ den a ɛfata dapɛn biara.
• Anaasɛ, anyɛ yiye koraa no, fa simma 75 yɛ aerobic dwumadi a emu yɛ den dapɛn biara.
• Nea ɛka ho no , anyɛ yiye koraa no, ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ a ɛma wo mu duru so nna abien dapɛn biara.

Koma mu apɔw-mu-teɛteɛ ma wo srade pa ( HDL ) no kɔ soro titiriw na ɛtew triglycerides so . Nanso, sɛnea ɛbɛyɛ a srade bɔne (LDL) so bɛtew no, ɛho hia nso sɛ wudi w’aduan so na wo mu duru so tew ka apɔw-mu-teɛteɛ ho.

Nhwehwɛmu ahorow bi ada no adi sɛ sɛ wɔma nneɛma a emu duru so wɔ ahoɔden a ɛba fam kosi nea ɛkɔ fam so a, ebetumi aboa ma srade a ɛwɔ mogya mu nyinaa so atew. Nhwehwɛmu afoforo kyerɛ sɛ apɔw-mu-teɛteɛ biara a ɛma wo mu duru betumi atew LDL srade so, nanso sɛ wobɛma HDL srade akɔ soro a, ɛsɛ sɛ woyɛ no denneennen .

Ɔkwan bɛn so na wubetumi anya apɔw-mu-teɛteɛ a wɔde ma nneɛma so so mfaso kɛse?

Sɛ woresusuw ho sɛ wobɛma nneɛma a emu duru so na aboa ma woadi wo srade dodow so a, ɛsɛ sɛ woyɛ no ɔkwan pa so. Afotu bi a ɛbɛboa wo ni.

1. Fi ase nkakrankakra.

Sɛ woankɔ apɔw-mu-teɛteɛ dan bere tenten a, nhyɛ ase kɛse prɛko pɛ. Fi ase de bere tiaa bi, te sɛ simma 15-20 , wɔ ahoɔden a ɛba fam mu. Yɛ adwuma kɔ soro kosi sɛ wo nipadua no bɛsua.

2. Yɛ adwumaden kakra bere a woayɛ wo su pɛn no.

Bere a wode nna kakraa bi atete wo ho na woayɛ wo su akyi no, ma w’apɔw-mu-teɛteɛ no mu nyɛ den kakra. Sɛ wopɛ sɛ wohwɛ srade so a, ɛyɛ papa sɛ wobɛyɛ apɔw-mu-teɛteɛ wɔ dodow a ɛbɛyɛ 75% - 85% wɔ wo tumi a ɛsen biara no mu. Wubetumi abisa ɔtetefo bi a ɔwɔ apɔw-mu-teɛteɛ dan mu anaa wo duruyɛfo bi afa eyi ho.

3. Ɛho hia sɛ woyɛ nneɛma a wɔsan yɛ no mpɛn pii sen sɛ wobɛma wo mu duru pii so.

Ɛha na nnipa pii di mfomso. Sɛ ɛba srade a wɔtew so a, nea eye sen biara fi mu ba denam mu duru a ɛfata a wɔde di dwuma ne mpɛn pii a wɔyɛ ne set pii a wɔyɛ so, sen sɛ wɔbɛma nneɛma a emu yɛ duru yiye so .

4. Fa cardio apɔw-mu-teɛteɛ ka ho

Sɛ wopɛ sɛ wunya nea eye sen biara a, fa weightlifting ne cardio bom. Akwan a eye sen biara a wobɛfa so ayɛ eyi no mu biako ne sɛ wode Ɔmansin Ntetee . Eyi kyerɛ sɛ woma wo mu duru a ɛfata so na wosan yɛ no mpɛn pii, na woregye w’ahome a ennu simma biako wɔ set ahorow no ntam. Saa kwan yi so no wubenya mfaso a ɛwɔ weightlifting ne cardio nyinaa so.

5. Sesa a wonyɛ ade koro no ara

Apɔw-mu-teɛteɛ koro no ara a wobɛyɛ da biara no betumi ayɛ mfonoe. Enti sesa w’apɔw-mu-teɛteɛ nhyehyɛe no. Ma nneɛma a emu duru so da koro. Yɛ nipadua mu duru apɔw-mu-teɛteɛ te sɛ pushups, squats, ne lunges da foforo. Fa resistance bands di dwuma da foforo. Ade a ɛho hia sen biara ne sɛ wobɛkɔ so ayɛ den ɛmfa ho nea wobɛyɛ biara.

6. Yɛ cardio wɔ apɔw-mu-teɛteɛ dan mu

Sɛ w’ani gye ho sɛ wobɛkɔ apɔw-mu-teɛteɛ a, yɛ wo cardio wɔ hɔ nso. Wubetumi anya apɔw-mu-teɛteɛ pa ama wo koma ne w’ahurututu denam nnwinnade te sɛ elliptical mfiri ne sakre a egyina hɔ wɔ apɔw-mu-teɛteɛ dan mu.

7. Mma wo werɛ mmfi sɛnea wo ho yɛ hyew na wo ho dwo wo

Mma wo werɛ mmfi da sɛ wobɛma wo ho ayɛ hyew ansa na woafi apɔw-mu-teɛteɛ ase na wo ho adwo wo wɔ akyi. Eyi ho hia yiye na ama nipadua no atumi ayɛ nsakrae wɔ nipadua no mu.

8. Wubetumi ayɛ no wɔ fie nso.

Sɛ woyɛ ɔkwasea dodo sɛ wobɛkɔ apɔw-mu-teɛteɛ da a osu tɔ a, mma ɛno nyɛ anoyi a ɛbɛma woanyɛ apɔw-mu-teɛteɛ. Wubetumi ayɛ apɔw-mu-teɛteɛ a ɛnyɛ nea ɛma wo mu duru te sɛ pushups, squats, ne lunges fi wo dan mu pɛɛ.

Cholesterol, srade, mu duru ntetee, apɔw-mu-teɛteɛ, komayare, srade bɔne, srade pa, LDL, HDL, sɛnea wɔtew srade so