Yu tink se di dɔktɔ tɛl yu se yu kɔlɔstrel ɛn triglisɛrɛyd bɔku pan yu blɔd tɛst we yu jɔs dɔn du? Bɔku pipul dɛn kin fred smɔl we dɛn yɛri dis nem, dɛn kin tink se, "Wetin na dis nyu sik?" Bɔt fɔ tru, dis na sɔntin we pɔsin kin kɔntrol wit simpul tin dɛn lɛk ɛksesaiz. No rizin nɔ de fɔ mek wi fred. Tide, lɛ wi tɔk bɔt wetin na triglisɛrɛyd, wetin mek dɛn kin bɔku, ɛn aw fɔ kɔntrol dis sik wit simpul ɛgzampul dɛn.
Fɔ tɔk am simpul wan, wetin na triglisɛrɛyd?
Fɔ tɔk am simpul wan, triglisɛrɛyd na wan kayn fat we de na wi blɔd. we wi de it, wi bכdi de kכnvכlt di εkstra kalori dεm we i nכ nid da tεm de to triglisεrayd εn i de kip dεm na wi fεt sεl dεm. We di bɔdi nid ɛnaji leta, dɛn kin yuz dɛn triglisɛrɛyd ya we dɛn dɔn kip.
Tink bɔt am dis we. We wi de bay tin fɔ it na di stoa, wi kin kɛr wetin wi nid go na di kichin ɛn put di ɔda wan dɛn na frij. Bɔt di prɔblɛm na dat, if wi kɔntinyu fɔ it mɔ kalori pas aw wi nid, dis "frij" go ful-ɔp ɛn ful-ɔp. Dat min se di triglisɛrɛyd lɛvɛl na di blɔd go bɔku. Dis kin put wi pan denja fɔ gɛt at sik ɛn ɔda wɛlbɔdi prɔblɛm dɛn fɔ lɔng tɛm.
So aw ɛksesaiz kin ɛp fɔ du dis? We yu de du ɛksɛsayz, yu mɔsul dɛn nid trɛnk. Dɔn yu bɔdi kin tɔn dɛn triglisɛrɛyd ya we dɛn dɔn kip to ɛnaji ɛn yuz dɛn. Dat min se we yu de du ɛksɛsayz, di triglisayz we de na yu blɔd de go dɔŋ.
Di bɛst pat na dat, yu kin gɛt di bɛnifit dɛn we yu kin gɛt we yu de du ɛksɛsayz ilɛksɛf yu nɔ de lɔs yu wet. Plɛs, i de mek yu lɛvɛl ‘gud’ kɔlɔstrel (HDL Cholesterol) go ɔp.
Wetin na di bɛst ɛgzampul dɛn fɔ mek yu nɔ gɛt triglisɛrɛyd?
Di eksasaiz we go wok pas ɔl fɔ dis na ɛksesaiz we de mek yu at rit smɔl. Wi kin kɔl dis bak ‘Aerobic’ ɛksɛsayz ɔ ‘Cardio’. Di tin we impɔtant pas ɔl na fɔ pik sɔntin we yu lɛk ɛn we izi fɔ yu fɔ du. I go fayn if yu kin du dis kayn ɛksɛsayz fɔ at le 5 dez insay di wik, fɔ 20-30 minit insay di de.
Impɔtant: If yu nɔ dɔn du ɛksɛsayz fɔ lɔng tɛm, yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ du sɔntin lɛk dis. I go chɛk yu wɛlbɔdi ɛn tɛl yu wetin bɛtɛ fɔ yu.
Na sɔm ɛgzampul dɛn we yu kin pik frɔm.
| Tayp fɔ Ɛksesaiz | Aw fɔ du am |
|---|---|
| Brisk Walking we yu de waka | Waka fast pas aw yu kin waka te yu fil se yu nɔ gɛt bɛtɛ briz. Yu kin ivin du dis wit yu padi na ivintɛm. |
| De jɔg | Fɔ rɔn sloslo. I bɛtɛ if yu kin sɛt sɔm tɛm fɔ dis na mɔnin. |
| Fɔ rayd baysikul | Wan fayn ɛn rili ifɛktiv wokɔt. Ivin bayk we nɔ de muv na jim fayn. |
| De swin | Na fayn wokɔt fɔ di wan ol bɔdi. I nɔ de fil tu ebi pan di jɔyn dɛn. |
| Dans ɛgzampul dɛn (Zumba/Aerobics) . | Yu kin du am we yu nɔ go bost bikɔs yu de du am wit myuzik. |
| Stɛp fɔ Klaym | Yuz di stej dɛn na di ɔfis ɛn na os. Pik di stej insted ɔf di ɛlivat. |
Yu tink se fɔ tren trɛnk nɔ gɛt yus?
dεn nכ rili fכnshכn se weit trenin de lכs di triglisεrayd dεm dairekt wan. Bɔt i kin ɛp indaykt wan. Aw yu no?
We yu es wet , yu mɔsul dɛn kin strɔng mɔ ɛn mɔ. Strɔng mɔsul dɛn kin bɔn mɔ kalori ivin we yu jɔs tinap wansay. We yu bɔn kalori lɛk dis, yu kin kɔntrol yu wet, ɔ yu kin lɔs yu wet. we yu lכs yu wet, i de afekt di rεdukshכn fכ di triglisεrayd dεm dairekt wan. So, yu kin inkrisayz yu rizulyt mɔ bay we yu de du ɛksesaiz fɔ lif yu wet tu dez insay di wik wit aerobic ɛksɛsayz.
Yu fil se yu nɔ gɛt tɛm fɔ ɛksesaiz? Na di sɔlv dɛn ya!
"O, dokta, wit ol dis wok, wia di taim de fo eksasaiz?" yu kin de tink. Dat na rizin. Bɔt if i nɔ izi fɔ yu fɔ fɛn 30 minit insay di de, yu kin sheb am to tri 10 minit pat dɛn. Di impɔtant tin na fɔ de aktif ɔl di de.
Na sɔm simpul we dɛn we yu go ad ɛksesaiz to yu bizi layf:
- We yu de tɔk na fon: Nɔ sidɔm, grap ɛn waka rawnd di rum.
- We yu de wach TV: Grap ɛn muv smɔl we yu de mek kɔmɛnt.
- Yuz di stej: Pik di stej insted ɔf di ɛlivat ɔ ɛskalatɔ na di ɔfis, shopin mal, ɔ ɛni ɔda say.
- Ɔf wan bɔs stɔp ali: If yu na pɔsin we de yuz bɔs, kɔmɔt wan stɔp ali ɛn waka go na os/go na di ɔfis.
- Kɔnt yu stɛp dɛn: Bɔku smart fon dɛn naw gɛt pedomita ap. Sɛt gol fɔ 10,000 stɛp dɛn ɛvride ɛn tray fɔ du am.
- Wok na os: Fɔ swip di os ɛn fɔ klin di gadin na gud ɛksesaiz bak.
We yu dɔn mek dis ɛksesaiz bi yu abit, if yu miks am wit gud it we balans, di tin dɛn we go apin go ivin kwik ɛn i go de sote go. Ridyus shuga, flawa, ɛn it dɛn we gɛt fat, ɛn it mɔ vɛjitebul, frut, grɛn, ɛn it dɛn we gɛt fayv. Yu kin no mɔ bɔt dis frɔm yu dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Triglisɛrɛyd na wan kayn fat we de na di blɔd. We dɛn kayn tin ya bɔku, dat kin mek pɔsin gɛt difrɛn sik dɛn lɛk at sik.
- Aerobic exercise, we de mek di at rit go ɔp, fɔ 20-30 minit insay di de, 5 dez insay di wik, kin ridyus di triglisɛrɛyd lɛvɛl fayn fayn wan.
- Ivin if yu nɔ lɔs yu wet, ɛksesaiz nɔmɔ kin mek di triglisɛrɛyd lɛvɛl go dɔŋ ɛn i kin mek yu gɛt bɔku kɔlɔstrel (HDL).
- I impɔtant fɔ aks yu dɔktɔ advays bifo yu bigin ɛni ɛksesaiz program, mɔ if yu nɔ bin dɔn du ɛksɛsayz bifo.
- Yu kin gɛt bɛtɛ ɛn pɔrmɛnt rizulyt bay we yu it balans it (espɛshali we nɔ gɛt bɔku shuga ɛn fat) wit ɛksɛsayz.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment