Koj qhov kev kuaj ntshav lossis daim ntawv qhia txog cov roj lipid tsis ntev los no puas qhia tau tias koj cov triglycerides siab? Nws yog ib qho ib txwm muaj kev ntshai thiab txhawj xeeb me ntsis thaum koj pom qhov no. Muaj ntau tus neeg tsuas xav txog cov roj cholesterol xwb, tab sis triglycerides kuj muaj feem cuam tshuam loj heev rau peb txoj kev noj qab haus huv ntawm lub plawv. Tab sis tsis txhob txhawj. Muaj ib qho zoo heev thiab yooj yim uas koj tuaj yeem ua tau los tswj qhov mob no. Ntawd yog kev tawm dag zog . Hnub no, peb yuav tham txog yuav ua li cas kom txo cov roj triglyceride los ntawm kev tawm dag zog.
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Ua ntej, cia peb saib, triglycerides yog dab tsi?
Hais yooj yim xwb, triglycerides yog ib hom rog uas pom muaj nyob hauv peb cov ntshav. Tom qab peb noj mov, lub cev hloov cov calories ntxiv uas peb lub cev tsis xav tau thaum ntawd mus ua triglycerides thiab khaws cia rau hauv cov hlwb rog. Tom qab ntawd, thaum xav tau zog, cov tshuaj hormones tso tawm cov triglycerides khaws cia no.
Txawm hais tias cov txheej txheem no yog ib txwm muaj, qhov teeb meem tshwm sim thaum peb txuas ntxiv noj ntau calories (tshwj xeeb tshaj yog cov khoom noj uas muaj suab thaj thiab carbohydrates ntau) dua li peb xav tau. Tom qab ntawd cov triglyceride hauv cov ntshav pib siab tas li. Qhov no hu ua hypertriglyceridemia. Qhov mob no ua rau muaj kev pheej hmoo ntawm cov kab mob loj xws li kab mob plawv, mob hlwb, thiab mob pancreatitis.
Kev tawm dag zog ua li cas thiaj txo tau triglycerides?
Xav txog nws, thaum koj ua si nawv, koj cov leeg nqaij xav tau lub zog, puas yog? Txhawm rau kom tau txais lub zog no, lub cev siv cov suab thaj thiab triglycerides hauv cov ntshav ua ntej. Yog li thaum koj ua si nawv txhua hnub, cov triglycerides ntxiv hauv cov ntshav no raug hlawv thiab hloov mus ua lub zog. Tom qab ib pliag, koj cov ntshav triglyceride yuav maj mam pib txo qis.
Qhov zoo tshaj plaws yog, koj tsis tas yuav poob phaus kom tau txais cov txiaj ntsig no. Txij hnub koj pib ua si nawv, cov kev hloov pauv zoo no pib tshwm sim los ntawm hauv koj lub cev. Tsis tas li ntawd, kev ua si nawv ua rau koj cov roj cholesterol HDL ntau ntxiv, hom roj cholesterol uas zoo rau koj lub cev.
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Check Availability →Cov kev tawm dag zog zoo tshaj plaws los txo cov triglycerides yog dab tsi?
Cov txiaj ntsig zoo tshaj plaws yog ua tiav los ntawm kev tawm dag zog aerobic, uas ua rau lub plawv dhia ceev. Peb kuj hu qhov no ua "cardio". Nws zoo heev yog tias koj koom nrog hom kev tawm dag zog no li 20-30 feeb hauv ib hnub, 5 hnub hauv ib lub lim tiam . Qhov tseem ceeb tshaj plaws yog xaiv ib yam dab tsi uas koj nyiam thiab koj tuaj yeem txaus siab ua. Tom qab ntawd koj tuaj yeem txuas ntxiv mus yam tsis dhuav.
Nco ntsoov, yog tias koj tsis tau tawm dag zog ua ntej, nws yog ib qho tseem ceeb heev uas yuav tsum nrog koj tus kws kho mob tham ua ntej pib ua ib qho kev tawm dag zog tshiab.
Nov yog qee qhov kev tawm dag zog zoo uas koj tuaj yeem xaiv los ntawm:
| Hom kev tawm dag zog | Hom kev tawm dag zog |
|---|---|
| Kev taug kev ceev ceev | Kev khiav |
| Kev caij tsheb kauj vab | Ua luam dej |
| Nce ntaiv (ntawm lub tshuab los yog ib txwm) | Dhia hlua |
| Kev tawm dag zog zoo li Zumba | Cov kev ua si xws li ntaus pob tesniv lossis badminton |
| Siv lub tshuab elliptical | Kev sib tw ncaws pob |
Ntxiv kev cob qhia lub zog
Txawm hais tias tsis muaj pov thawj tseeb tias kev cob qhia lub zog, xws li kev nqa hnyav, ncaj qha txo cov triglycerides, nws muaj txiaj ntsig tsis ncaj qha . Qhov ntawd ua haujlwm li cas? Thaum koj nqa hnyav, koj cov leeg yuav muaj zog dua. Cov leeg muaj zog hlawv ntau calories thoob plaws hnub, txawm tias thaum koj tsis tawm dag zog. Thaum koj hlawv calories li no, nws yooj yim dua rau kev poob phaus. Kev poob phaus yog lwm qhov laj thawj uas ua rau cov qib triglyceride tuaj yeem txo qis.
Txawm li cas los xij, yog tias koj tshiab rau kev tsa cov hnyav, nrhiav kev pab los ntawm tus kws qhia kev ua haujlwm kom kawm tau hom kev ua kom raug . Kev tsa cov hnyav tsis raug tuaj yeem ua rau muaj kev pheej hmoo ntawm kev raug mob.
Cov kev yooj yim los ntxiv kev tawm dag zog rau koj lub neej tsis khoom
"Auj, kuv tsis muaj sijhawm teem sijhawm 30 feeb ib hnub," tej zaum koj yuav xav. Tsis txhob cia qhov ntawd ua rau koj tsis xav tawm dag zog. Raws li Dr. Robert Bono, tus thawj tswj hwm yav dhau los ntawm American Heart Association, hais tias, "Koj tsis tas yuav hnav koj cov khau khiav thiab hws thoob plaws hnub. Koj tsuas yog ua kom koj lub cev nquag li koj ua tau thoob plaws hnub."
Pib me me. Yog tias koj ua tsis tau 30 feeb ib zaug, sim ua 10 feeb peb zaug hauv ib hnub . Qhov ntawd yog ib qho tseem ceeb. Nov yog qee lub tswv yim yooj yim los ntxiv qee qhov kev tawm dag zog rau koj hnub ua haujlwm:
- Taug kev ncig thaum tham xov tooj .
- Thaum saib TV, sawv thaum muaj kev tshaj tawm thiab taug kev ncig lub tsev me ntsis.
- Siv lub pedometer lossis lub xov tooj ntawm tes app los suav koj cov kauj ruam. Teem lub hom phiaj ntawm kev ua tiav 10,000 kauj ruam hauv ib hnub .
- Nce ntaiv es tsis txhob siv lub elevator.
- Rub tawm ib lub app uas muaj cov phiaj xwm ua haujlwm 10 feeb rau koj lub xov tooj ntse.
Yog koj ua qhov no ua ib qho kev tawm dag zog, ua ke nrog kev noj zaub mov zoo , koj tuaj yeem ua tiav cov txiaj ntsig zoo heev. Nws yuav txhim kho koj txoj kev noj qab haus huv lub cev thiab koj lub hlwb.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov roj triglyceride ntau ntxiv hauv koj cov ntshav ua rau muaj kev pheej hmoo ntawm kab mob plawv, thiab tuaj yeem tswj tau zoo los ntawm kev tawm dag zog.
- Yog xav tau qhov zoo tshaj plaws, ua ib qho kev tawm dag zog aerobic uas ua rau koj lub plawv dhia ceev li 30 feeb hauv ib hnub, 5 hnub hauv ib lub lim tiam.
- Nws tsis tsim nyog rau koj lub cev qhov hnyav kom qis kom tau txais cov txiaj ntsig ntawm kev tawm dag zog.
- Kev cob qhia lub zog pab tsis ncaj qha los ntawm kev txhawb zog cov leeg thiab ua kom cov calorie hlawv ntau ntxiv.
- Yog koj tsis khoom, sim ua kom koj lub cev muaj zog thoob plaws hnub. Txawm tias yog kev tawm dag zog luv luv li 10 feeb xwb los yeej pab tau heev.
- Nws yog ib qho tseem ceeb heev uas yuav tsum sab laj nrog koj tus kws kho mob ua ntej pib ua ib qho kev tawm dag zog tshiab, tshwj xeeb tshaj yog tias koj muaj lwm yam mob.
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