Yu dɔktɔ tɛl yu afta yu las ia fyzikal se yu kɔlɔstrel lɛvɛl ay smɔl ɛn yu nid fɔ tek tɛm? I go dɔn tɛl yu bak se if yu kɔntinyu fɔ gɛt bɔku bɔku kɔlɔstrel, yu go gɛt at atak ɔ strok . So, wit di chenj we yu de chenj yu layf , yu dɔktɔ go dɔn advays yu bak fɔ du ɛksɛsayz ɔltɛm.
Bɔt, sɔntɛm yu nɔ rili lɛk fɔ go rɔn na ivintɛm. Bɔt yu lɛk fɔ go na di jim ɛn es wet. So yu kin de wɔnda, "Fɔ es wet nɔmɔ nɔ go ɛp fɔ mek mi ay kɔlɔstrel nɔ bɔku?" Dis na rili kwɛstyɔn we bɔku pipul dɛn gɛt.
Lɛ wi lan bɔt kɔlɔstrel simpul wan.
Fɔs, lɛ wi ɔndastand gud gud wan wetin na kɔlɔstrel. di tכtal kכlestכl valyu na yu blכd tεst (lipid panεl) na tri men kכmכpכnt dεm we dεn kכmbayn.
Di tin we impɔtant pas ɔl na dat i impɔtant fɔ mek ɛnibɔdi afta i dɔn ol 20 ia, ilɛksɛf in wɛlbɔdi biznɛs, dɛn fɔ chɛk in kɔlɔstrel wan tɛm ɛvri 5 ia .
Naw lɛ wi si wetin na dɛn kayn kɔlɔstrel ya.
| Di kayn kɔlɔstrel we dɛn kin yuz | Simply put am... |
|---|---|
| LDL kכlestכl (Lכw-Dεnsiti Lipoprotein) . | Dis na wetin wi kin kɔl "bad kɔlɔstrel." Dis kin gɛda na di blɔd vesel dɛn ɛn blok dɛn. Dis na wetin wi nid fɔ ridyus. |
| HDL kכlestכl (High-Density Lipoprotein) . | dεn kכl dis "gud kכlestכl" biכs wetin dεn ya de du na fכ kכlekt di bad LDL kכlestכl εn tek am go na di liva fכ pul am na di bכdi. Di mɔ pan dɛn tin ya, na di mɔ i go fayn. |
| Triglisɛrɛyd dɛn | Dis na wan kayn fat we de kɔmɔt na di bɔdi frɔm di it we wi de it. We dɛn tin ya bɔku, dat nɔ kin fayn fɔ di at. |
Wetin kin apin to kɔlɔstrel we yu de du ɛksɛsayz?
Risach we dɛn dɔn du na di mɛrɛsin sho se di trenin we pɔsin kin gɛt fɔ mek i nɔ gɛt di sik kin afɛkt di kɔlɔstrel fayn fayn wan. Bɔt fɔ mek yu gɛt di bɛst rizɔlt, yu fɔ jɔyn am wit kardio ɛksɛsayz. Cardio de tɔk bɔt ɛksesaiz dɛn we de mek di at rit mɔ, lɛk fɔ rɔn, fɔ waka kwik kwik wan, fɔ swim, ɛn fɔ rayd baysikul.
Di American Heart Association bin tɔk se fɔ mek di at gɛt di bɛst wɛlbɔdi, wi fɔ:
- Du at le 150 minit fɔ du mɔdaret-intɛnsity aerobik ɛksɛsayz insay di wik.
- Ɔ, du at le 75 minit tranga aerobic aktiviti insay di wik.
- Apat frɔm dat , yu fɔ du ɛksesaiz fɔ lif yu wet fɔ tu dez insay di wik.
Kardio eksasaiz kin mek yu gud kɔlɔstrel ( HDL ) bɔku ɛn i kin mek yu nɔ gɛt triglisɛrɛyd . Bɔt fɔ ridyus bad kɔlɔstrel (LDL), i impɔtant bak fɔ kɔntrol di it we yu de it ɛn lɔs yu wet wit ɛksɛsayz.
Sɔm stɔdi dɛn dɔn sho se we yu es yu wet we yu nɔ gɛt bɔku bɔku bɔdi, dat kin ɛp fɔ mek yu nɔ gɛt bɔku kɔlɔstrel. Ɔda stɔdi dɛn dɔn sho se ɛni kayn ɛksesaiz we yu de du fɔ mek yu bɔdi wet kin mek yu gɛt bɔku bɔku LDL kɔlɔstrel, bɔt fɔ mek yu gɛt mɔ HDL kɔlɔstrel, yu nid fɔ du am wit mɔ pawa .
Aw fɔ gɛt di bɛst pan di ɛksesaiz dɛn we yu de du we yu de lif wet?
If yu de tink bɔt fɔ es yu wet fɔ ɛp fɔ kɔntrol yu kɔlɔstrel lɛvɛl, yu nid fɔ du am di rayt we. Na sɔm advays dɛn ya we go ɛp yu.
1. Start smɔl smɔl.
If yu nɔ go na di jim fɔ lɔng tɛm, nɔ bigin big wan wan tɛm. Start wit shɔt tɛm, lɛk 15-20 minit , pan smɔl intensiti. Wok yu we go ɔp te yu bɔdi yus to am.
2. Wok tranga likl wans yu don yus to am.
Afta sɔm dez we yu dɔn tren ɛn yus to am, mek yu ɛksesaiz mɔ smɔl. fכ kכntrכl kכlestכl, i bεst fכ wok aut pan wan lεvεl we de lεk 75% - 85% pan yu maksimal kapasiti. Yu kin aks trena na di jim ɔ yu dɔktɔ bɔt dis.
3. I impɔtant fɔ du mɔ ripit pas fɔ es mɔ wet.
Dis na di say we bɔku pipul dɛn kin mek mistek. We i kam pan fɔ lɛ yu nɔ gɛt bɔku bɔku kɔlɔstrel, yu kin gɛt di bɛst tin fɔ du bay we yu yuz smɔl wet ɛn du mɔ ripit ɛn mɔ sɛt, pas fɔ es bɔku ebi wet .
4. Kɔmbayn wit kardio ɛksɛsayz
Fɔ mek yu gɛt di bɛst rizɔlt, miks weitliftin ɛn kardio. Wan pan di bɛst we fɔ du dis na wit Sakit Trenin . Dis min se yu de es wan nɔmal wet ɛn du bɔku bɔku ripit, wit lɛs dan wan minit fɔ rɛst bitwin di sɛt dɛn. Dis we ya yu kin gɛt di bɛnifit dɛn we yu kin gɛt we yu de lif wet ɛn we yu kin yuz kadio.
5. Chenj witout du di sem tin
If yu du di sem ɛgzampul dɛn ɛvride, dat kin mek yu taya. So chenj di we aw yu de wokɔt. Lift wet dɛn wan de. Du bɔdi wet ɛksɛsayz lɛk fɔ push, skwatin, ɛn lɔng ɔda de. Yuz resistans band dɛn ɔda de. Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ gɛt trɛnk ilɛk wetin yu du.
6. Du kardio na di jim
If yu laik go na jim, du yu cardio de tu. Yu kin gɛt gud wokɔt fɔ yu at ɛn lɔng wit ikwipmɛnt lɛk ɛliptik mashin ɛn steshɔnari bayk na di jim.
7. Nɔ fɔgɛt di wam-ap ɛn kol-dɔwn
Nɔ ɛva fɔgɛt fɔ wam-ap bifo yu bigin fɔ wokɔt ɛn kol-dɔwn afta. Dis rili impɔtant fɔ mek di bɔdi kɔntinyu fɔ chenj chenj.
8. Yu fit du am fo haus tu.
If yu tu les fɔ go jim di de we ren de kam, nɔ mek dat bi ɛkskyuz fɔ nɔ ɛksesaiz. Yu kin du ɛksesaiz dɛn we nɔ de bia wet lɛk fɔ push, skwatin, ɛn lɔng rayt frɔm yu living rum.
Mɛsej we dɛn kin kɛr go na os
- If yu dɔktɔ tɛl yu se yu kɔlɔstrel lɛvɛl bɔku, nɔ ignore am. Mek dɛn chɛk am wantɛm wantɛm.
- Mɔ we yu de du ɛksɛsayz fɔ bia yu wet kin ɛp fɔ ridyus bad kɔlɔstrel (LDL).
- Fɔ gɛt di bɛst ɛn fastest rizulyt, kɔba weit liftin wit kardio ɛgzampul lɛk fɔ rɔn ɛn swim.
- Fɔ kɔntrol kɔlɔstrel, fɔ es mɔdaret wet mɔ kin wok pas fɔ es ebi ebi wet.
- I rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu bigin ɛni nyu ɛksɛsayz program, mɔ if yu gɛt ɔda mɛrɛsin.
Kɔlɔstrel, kɔlɔstrel, weit trenin, ɛksɛsayz, at sik, bad kɔlɔstrel, gud kɔlɔstrel, LDL, HDL, aw fɔ ridyus kɔlɔstrel
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt