Tun hnaia i thisen test-naah khan doctor chuan i cholesterol leh triglycerides a sang tih a hrilh che em? Mi tam tak chuan he hming an hriat hian an hlauthawng deuh a, "He natna thar hi eng nge ni?" Mahse a takah chuan hei hi exercise ang chi thil awlsam tak hmanga thunun theih thil a ni. Hlauhthawn chhan tur a awm lo. Vawiin hian triglycerides hi eng nge a nih, engvangin nge a pung tih leh exercise awlsam tak hmanga he natna hi engtin nge kan thunun theih tih te kan sawi dawn nia.
A awlsam zawngin, triglycerides chu eng nge ni?
A awlsam zawngin sawi ila, triglycerides hi kan thisena thau chi khat a ni. Kan ei hian kan taksa hian chutih laia a mamawh loh calorie extra chu triglycerides-ah a chantir a, kan thau cell-ah a dah khawm thin. A hnua taksain chakna a mamawh hunah heng triglycerides dahkhawmte hi hman a ni.
Hetiang hian han ngaihtuah teh. Dawr atanga thil kan lei hian kan mamawh chu kitchen-ah kan la a, a bak chu fridge-ah kan dah a. Mahse buaina chu, kan mamawh aia tam calorie kan ei chhunzawm chuan he "fridge" hi a khat ang a, a khat ang. Chumi awmzia chu thisenah triglyceride level a sang dawn tihna a ni. Hei hian hun rei tak chhung chu lung natna leh hriselna lama harsatna dang kan neih theihna tur hlauhawmah min dah thei a ni.
Chuti a nih chuan engtin nge exercise hian hei hi a puih? Exercise i tih hian i taksa ruhte hian chakna a mamawh a ni. Tichuan i taksa chuan heng triglyceride dahkhawmte hi chaknaah a chantir a, a hmang ta a ni. Chumi awmzia chu exercise i tih hian i thisena triglycerides awm zat a tlahniam tihna a ni.
A tha ber chu, i taksa rihna tihtlem loh pawhin exercise i tih hian hlawkna i hmu thin. Tin, i cholesterol ‘tha’ (HDL Cholesterol) level a tisang bawk.
Triglycerides tihhniamna atana exercise tha ber berte chu engte nge ni?
Hei atan hian exercise tha ber chu exercise a ni a, chu chuan i heart rate a ti sang deuh a ni. Hei hi ‘Aerobic’ exercise emaw ‘Cardio’ emaw kan ti bawk. A pawimawh ber chu i duhzawng leh i tana tih awlsam tur thil thlan hi a ni. Hetiang exercise hi kar khatah ni 5 tal, ni khatah minute 20-30 chhung i tih theih chuan a tha hle ang.
Pawimawh: Hun rei tak chhung exercise i la lo a nih chuan hetiang thil hi i tan hmain i doctor nen inbia ngei ngei tur a ni . I hriselna a zirchiang ang a, i tana tha ber tur chu a rawn rawt ang che.
Exercise i thlan theih thenkhat chu hetiang hi a ni.
| Exercise chi hrang hrang | Engtin nge kan tih ang |
|---|---|
| Brisk Walking a ni | Thâwk lak loh deuh i hriat hma chu a hma aia chak zawkin kal rawh. Zan lamah pawh i thianpa nen pawh hetiang hian i ti thei a ni. |
| Tlan det det | Zawi zawiin a tlan. Hemi atan hian zing lamah hun engemaw chen i ruat thei a nih chuan a tha ber. |
| Bicycle hmanga tlan | Workout nuam leh hlawkthlak tak a ni. Gym-a stationary bike pawh hi a tha. |
| Tui hleuh | Taksa pum tan workout tha tak a ni. Joint-ah a rit lutuk lo niin a lang. |
| Dance exercise (Zumba/Aerobics) tih a ni. | Music nena i tih avangin bo lovin i ti thei. |
| Stair chhoh a ni | Office-ah leh in lamah pawh stairs hmang rawh. Elevator ai chuan stairs thlang zawk rawh. |
Strength training hi a tangkai lo em ni?
Weight training hian triglycerides direct-in a tihhniam tak tak lo tih hmuhchhuah a ni. Mahse indirect takin a pui a ni. Engtin nge i hriat?
Weights i chawi hian i taksa ruhte chu a chak zawk thin. Muscle chak zawk hian i ding reng lai pawhin calorie a hal tam zawk. Hetianga calorie i hal hian i rihna a control a, a nih loh leh i thau a tlahniam a ni. I taksa rihna tihtlem hian triglycerides tihtlem a nghawng nghal vek a ni. Chuvangin, aerobic exercise nen kar khatah ni hnih weight lifting exercise i tih hian i result a tipung lehzual thei ang.
Exercise hun i nei lo niin i hria em? Hetah hian a chinfel dan tur chu a awm!
"Aw, doctor, he hna zawng zawng nen hian khawiah nge exercise hun chu?" i ngaihtuah mai thei. Chu chu a dik khawp mai. Mahse ni khata minute 30 hmuh harsa i tih chuan minute 10 chhunga segment pathum-ah i then thei a ni. A pawimawh ber chu nilengin active taka awm hi a ni.
I nun buai takah exercise i tih belh theih dan awlsam tak takte chu hetiang hi a ni:
- Phone-a inbiak hunah: Thut suh, tho la, pindan chhungah vak kual rawh.
- TV en laiin: Commercials neih laiin tho la, tlem tal inher kual rawh.
- Stairs hmang rawh: Office-ah emaw, shopping mall-ah emaw, hmun dangah emaw elevator emaw escalator emaw hmang lovin stairs thlang rawh.
- Bus stop pakhatah chhuk hmasa rawh: Bus hmangtu i nih chuan stop pakhatah chhuk hmasa la, in/office-ah kein kal rawh.
- I step chhiar rawh: Tunah chuan smartphone tam takah pedometer app an nei tawh a. Ni khatah step 10,000 kal tum la, chu chu tihhlawhtlin tum ang che.
- Inchhung hna: In sawh fai leh huan tihfai te pawh hi exercise tha tak a ni.
He exercise hi i tih danah i siam tawh chuan, ei leh in tha leh inthlau tak nen i inzawm chuan a rah chu a rang zawk ang a, a awm reng ang. Sugar, flour leh thau thau ei tlem la, thlai, thei, green leh fiber tamna ei tur tam zawk ei rawh. Hemi chungchang hi i doctor hnen atangin i hrechiang thei ang.
Take-Home Thuchah a ni
- Triglycerides hi thisenah thau chi khat a awm a. Heng level a san chuan natna chi hrang hrang, thinlung natna te pawh a tipung a ni.
- Aerobic exercise, heart rate tisangtu, ni khatah minute 20-30 chhung, kar khatah ni 5 chhungin triglyceride level chu hlawhtling takin a tihniam thei a ni.
- I rihna tihtlem loh pawhin exercise ringawt hian triglyceride level a tihniam thei a, good cholesterol (HDL) level a tisang thei bawk.
- Exercise program eng pawh i tan hmain doctor hnen atangin thurawn lak a pawimawh hle a, a bik takin i active lo a nih chuan.
- Exercise ruala ei leh in inthlau (a bik takin sugar leh thau tlem) ei hian result tha zawk leh nghet zawk i hmu thei ang.
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