Yadda ake sarrafa cholesterol ta hanyar motsa jiki? (Motsa jiki don rage cholesterol)

Idan likitanka ya gaya maka cewa cholesterol ɗinka yana da ɗan yawa a cikin rahoton jininka, ɗaya daga cikin mahimman shawarwarin da za ka bayar shine ka "ƙara motsa jiki." Wataƙila kana tunani, "To, amma wane irin motsa jiki ya kamata in yi? Har yaushe zan yi shi? Kwanaki nawa a mako ya kamata in yi shi?" Ta yaya motsa jiki yake shafar cholesterol? A yau, za mu sami amsoshin duk waɗannan tambayoyin. Idan ka fahimci wannan daidai kuma ka yi shi daidai, za ka ga babban bambanci.

Ta yaya motsa jiki ke shafar cholesterol ɗinmu?

To, bari mu fara duba abin da ke faruwa a cikin jiki idan muna motsa jiki. Idan muka yi motsa jiki akai-akai, yana shafar cholesterol da triglycerides ɗinmu ta hanyoyi biyu.

1. Yana Rage Triglycerides: Waɗannan wani nau'in kitse ne a cikin jininmu. Yawan waɗannan kitse yana ƙara haɗarin kamuwa da cututtukan jijiyoyin zuciya. Bincike ya nuna cewa motsa jiki akai-akai na iya rage matakan triglyceride da kashi 30% zuwa 40% .

2. Yana ƙara yawan matakan HDL (mai kyau cholesterol): HDL nau'in cholesterol ne mai "kyau" wanda ke da amfani ga jikinmu. Abin da waɗannan ke yi shi ne ɗaukar mummunan cholesterol wanda ya taru a cikin jijiyoyin jini zuwa hanta sannan a cire shi. Wannan yana nufin cewa yawan HDL, zai fi kyau ga zuciyarmu. Motsa jiki na iya ƙara yawan HDL da 5 zuwa 8 mg/dL.

Duk da haka, rage triglycerides da ƙara HDL suna da matuƙar muhimmanci ga lafiyar zuciyarka. To tambayar yanzu ita ce, wane irin motsa jiki ya kamata mu yi don cimma waɗannan manufofin?

Waɗanne irin motsa jiki ne mafi kyau a yi?

Labari mai daɗi shine ba sai ka zaɓi wani nau'in motsa jiki ba don rage yawan cholesterol ɗinka. Abin da ya fi muhimmanci fiye da irin motsa jiki da kake yi shi ne sau nawa kake yin sa da kuma yadda kake yin sa akai-akai.

Likitoci sun daɗe suna tunanin cewa motsa jiki na motsa jiki kawai, wanda ke ƙara yawan numfashi da juriya, zai shafi cholesterol. Amma yanzu mun gano cewa hakan ba gaskiya ba ne. Horar da juriya, kamar ɗaga nauyi, na iya yin tasiri mai kyau ga cholesterol. Musamman ma, idan ka yi amfani da matsakaicin nauyi kuma ka yi motsa jiki a kusa, za ka iya ganin kyakkyawan ci gaba a cikin triglycerides da HDL.

Masana kiwon lafiya galibi suna ba da shawarar haɗa waɗannan nau'ikan motsa jiki guda uku don cimma sakamako mafi kyau a fannin lafiya.

Don haka, kada ka yi tunani sosai game da ko kana tafiya ko gudu, ko yin iyo ko kekuna, ko ɗaga dumbbells ko amfani da na'urori. Duk waɗannan suna da mahimmanci. Ya fi kyau a canza waɗannan nau'ikan motsa jiki. Domin lafiya haɗuwa ce ta ƙarfi, sassauci, da juriya.

Shin dole ne ka motsa jiki har sai ka yi rashin lafiya?

Mutane da yawa suna tunanin cewa domin samun sakamako mai kyau, dole ne su motsa jiki har sai sun gaji kuma su "ji ƙunar." Wannan na iya zama gaskiya ga manufofi kamar samun ƙoshin lafiya. Amma wannan ba lallai bane yana nufin cewa kuna buƙatar sarrafa cholesterol da triglycerides ɗinku.

Ƙwararrun masu motsa jiki suna amfani da kalmar "FIT" don taƙaita manyan abubuwa uku na motsa jiki.

• F (Mita):Sau nawa kake yi?
• Ni (Tsawon): Yaya zafin kake yi?
• T (Lokaci/Tsawon Lokaci): Har yaushe zai ɗauka?

A fannin rage yawan cholesterol, muhimman fannoni guda biyu na wannan ka'idar FIT sune F (adadin zaman) da T (lokaci). I (ƙarfin jiki) ba shi da mahimmanci kamar haka.

To ta yaya ya kamata ka yi?

A taƙaice dai, ya fi kyau a yi motsa jiki na mintuna 30 zuwa 45 a matsakaicin gudu fiye da yin motsa jiki na mintuna 5 zuwa 10 mai tsanani a babban bugun zuciya, a riƙe da madaurin na'urar motsa jiki. Tatsuniya ce cewa dole ne ka matsa bugun zuciyarka zuwa iyaka domin samun sakamako. Abu mafi mahimmanci shi ne a yi shi.

Ka yi tunanin kana kan na'urar motsa jiki ta elliptical. Saita juriya zuwa kimanin 3 sannan ka saita agogon na tsawon mintuna 45. Wataƙila ba za ka yi gumi kamar wanda ke kusa da kai ba. Suna iya yin motsa jiki da sauri da ƙarfi. Amma abin mamaki, sakamakon matakan cholesterol da triglyceride ɗinka iri ɗaya ne da na mutumin da ke aiki tuƙuru, kamar hawan dutse.

Kuma ku tuna, kuna samun wasu fa'idodi da yawa fiye da rage yawan cholesterol. Motsa jiki yana rage hawan jini, yana taimakawa wajen rage yawan ciwon suga, kuma yana rage haɗarin kamuwa da bugun zuciya da bugun jini. A gaskiya ma, motsa jiki yana ɗaya daga cikin mafi kyawun magunguna da jikinmu zai iya ba mu.