Omusawo bw'akugamba nti kolesterol wo ali waggulu katono mu lipoota yo ey'omusaayi, ekimu ku magezi amakulu g'ogenda okukuwa kwe "okukola dduyiro ennyo." Oboolyawo olowooza nti, "Okay, naye dduyiro wa ngeri ki gwe nkole? Nkole bbanga ki? Nkole ennaku mmeka mu wiiki?" Dduyiro mu butuufu akosa atya kolesterol? Leero, tugenda kufuna eby'okuddamu mu bibuuzo bino byonna. Kino bw’okitegeera bulungi n’okikola obulungi, osobola okulaba enjawulo nnene.
Dduyiro akwata atya ku kolesterol waffe?
Okay, ka tusooke tulabe ebibaawo munda mu mubiri nga tukola dduyiro. Bwe tukola dduyiro buli kiseera, kikosa kolesterol ne triglycerides zaffe mu ngeri bbiri enkulu.
1. Akendeeza ku Triglycerides: Gano kye kika ekirala eky’amasavu mu musaayi gwaffe. Amasavu gano amangi lyongera nnyo obulabe bw’okufuna obulwadde bw’emisuwa gy’omutima. Okunoonyereza kulaga nti dduyiro buli kiseera asobola okukendeeza ku muwendo gwa triglyceride ebitundu 30% okutuuka ku 40% .
2. Ayongera ku muwendo gwa HDL (good cholesterol): HDL kye kika kya cholesterol "ekilungi" eky'omugaso eri omubiri gwaffe. Bano kye bakola kwe kutwala kolesterol omubi abadde akuŋŋaanyizza mu misuwa mu kibumba ne bamuggyamu. Kino kitegeeza nti HDL gy’ekoma okuba waggulu, gy’ekoma okubeera ennungi eri omutima gwaffe. Dduyiro asobola okwongera ku muwendo gwa HDL ne 5 ku 8 mg/dL.
Naye wuuno ekintu. Okwawukanako n’abantu bangi kye balowooza, dduyiro yekka tajja kukendeeza nnyo ku muwendo gwa LDL (bad cholesterol). Wabula bw’oba osobola okugejja ennyo ng’oyita mu dduyiro, olwo n’emiwendo gya LDL gyo gijja kukendeera.
Wabula byombi okukendeeza ku triglycerides n’okwongera ku HDL bikulu nnyo eri obulamu bw’omutima gwo. Kale ekibuuzo kati kiri nti, dduyiro wa ngeri ki gwe tusaanidde okukola okusobola okutuuka ku biruubirirwa bino?
Bika ki eby’okukola dduyiro ebisinga obulungi?
Amawulire amalungi gali nti tolina kulonda kika kya dduyiro ekigere okusobola okufuga kolesterol. Ekisinga obukulu okusinga dduyiro gw’okola y’emirundi gy’okola n’engeri gy’okola obutakyukakyuka.
Abasawo baali balowooza nti dduyiro ow’omukka (aerobic exercise) yekka, ayongera ku kussa n’okugumiikiriza, ye yandikosezza kolesterol. Naye kati tukizudde nti ekyo si kituufu. Okutendekebwa mu buziyiza, gamba ng’okusitula obuzito, nakyo kisobola okuba n’akakwate akalungi ennyo ku kolesterol. Okusingira ddala, bw’okozesa obuzito obw’ekigero n’okola okutendekebwa mu nkulungo, osobola okulaba okulongoosa okulungi ennyo mu triglycerides ne HDL.
Abakugu mu by’obujjanjabi basinga kugamba nti dduyiro ow’ebika bino ebisatu ogattibwa wamu okusobola okufuna ebirungi ebisingawo mu bulamu.
| Ekika ky’okukola dduyiro | Mu ngeri ennyangu... | Omugaso omukulu |
|---|---|---|
| Aerobics (okugumiikiriza) . | Ekintu kyonna ekyongera okukuba omutima, gamba ng’okutambula amangu, okudduka, okubuuka, okuwuga oba obugaali. | Anyweza omutima n’amawuggwe. |
| Okutendekebwa mu maanyi | Ebintu nga okusitula dumbbells, okukozesa ebyuma ebizitowa, n’okukola push-ups nga okozesa obuzito bw’omubiri. | Azimba ebinywa n’okwanguya enkyukakyuka mu mubiri. |
| Okukyukakyuka mu mbeera | Dduyiro w’okugolola, yoga n’ebirala. | Akuuma ebinywa n’ennyondo nga bigonvu, ekikendeeza ku buvune. |
Kale, tolowooza nnyo oba otambula oba odduka, owuga oba ovuga obugaali, ositula dumbbells oba okozesa ebyuma. Bino byonna bikulu. Kirungi okukyusakyusa ebika bya dduyiro bino. Kubanga obulamu kwe kugatta amaanyi, okukyukakyuka, n’okugumiikiriza.
Olina okukola dduyiro okutuusa lw’okoowa?
Abantu bangi balowooza nti okusobola okufuna ebirungi, balina okukola dduyiro okutuusa lwe bakooye ne "bawulira okwokya." Ekyo kiyinza okuba ekituufu ku biruubirirwa ng’okubeera mu mbeera ennungi. Naye ekyo tekitegeeza nti olina okufuga kolesterol wo ne triglycerides.
Abakugu mu by'omubiri bakozesa ekigambo "FIT" okufunza ebitundu ebisatu ebikulu ebikola dduyiro.
- F (Emirundi): .Okikola emirundi emeka?
- Nze (Intensity): Okikola intensely etya?
- T (Ekiseera/Ebbanga): Kijja kutwala bbanga ki?
Mu kufuga kolesterol, ebintu ebibiri ebisinga obukulu mu nkola eno eya FIT ye F (omuwendo gw’entuula) ne T (obudde). Nze (intensity) si kikulu nga bwe kiri.
Kale osaanidde okukikola otya?
Amagezi agasinga obukulu kwe kukola dduyiro okumala eddakiika ezitakka wansi wa 30 olunaku, ennaku 5 oba 6 mu wiiki .
Mu ngeri ennyangu, kirungi nnyo okukola dduyiro ow’ekigero ow’eddakiika 30 ku 45 ku sipiidi ey’ekigero okusinga okukola dduyiro ow’amaanyi ow’eddakiika 5 ku 10 ng’omutima gukuba nnyo, ng’okwata ku mikono gy’ekyuma ekidduka. Lufumo nti olina okusika omutima gwo okutuuka ku kkomo okufuna ebivaamu. Ekikulu kwe kukikola.
Kuba akafaananyi ng’oli ku ‘elliptical trainer’. Teeka resistance ku nga 3 era oteeke timer okumala eddakiika 45. Oyinza okuba nga totuuyana nnyo ng’omuntu akuli okumpi. Bayinza okuba nga beeyongera okukola dduyiro. Naye ekyewuunyisa, ebiva mu kolesterol wo ne triglyceride bye bimu n’eby’omuntu akola ennyo, ng’okulinnya olusozi.
Era jjukira nti ofuna emigaso emirala mingi egisukka ku kufuga kolesterol. Dduyiro akendeeza puleesa, ayamba okufuga ssukaali, n’okukendeeza ku bulabe bw’okulwala omutima n’okusannyalala. Mu butuufu, dduyiro lye limu ku ddagala erisinga obulungi emibiri gyaffe gye liyinza okutuwa.
Obubaka Obutwala Awaka
- Ekisinga obukulu mu kufuga kolesterol si maanyi ga dduyiro, wabula emirundi gy’akola n’okugenda mu maaso .
- Okusobola okufuna ebirungi, kola dduyiro ow’amaanyi ag’ekigero okumala eddakiika 30-45 olunaku, ennaku 5 oba 6 mu wiiki .
- Osobola okutuuka ku bivaamu ebisinga obunene ng’okyusakyusa wakati w’ebika byonna ebisatu ebya dduyiro : Aerobic (okutambula amangu), Strength (okusitula obuzito), ne Flexibility (stretching).
- Dduyiro ayongera ku HDL (kolesterol "omulungi") era akendeeza nnyo ku triglycerides (amasavu "amabi").
- Kikulu nnyo okwogera n’omusawo n’okufuna amagezi nga tonnatandika pulogulaamu yonna ey’okukola dduyiro naddala ng’olina embeera endala ez’obujjanjabi (nga ssukaali oba puleesa).
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