Ina kī atu tō tākuta he teitei ake tō cholesterol i roto i tō pūrongo toto, ko tētahi o ngā tohutohu tino nui ka hoatu e koe ko te "whakakorikori tinana ake." Kei te whakaaro pea koe, "Āe, engari he aha te momo whakakorikori tinana me mahi e au? Kia pēhea te roa o taku mahi? Kia hia ngā rā o te wiki me mahi e au?" He aha te pānga o te whakakorikori tinana ki te cholesterol? I tēnei rā, ka kitea e tātou ngā whakautu ki ēnei pātai katoa. Ki te mārama tika koe ki tēnei, ā, ki te mahi tika koe, ka kite koe i te rerekētanga nui.
He aha te pānga o te whakakori tinana ki tō tātou cholesterol?
Āe, me titiro tuatahi tātou ki ngā mea ka puta i roto i te tinana ina whakakorikori tinana tātou. Ina whakakorikori tinana tātou i ia wā, ka pāngia tātou e te cholesterol me te triglycerides i ngā huarahi matua e rua.
1. Ka Whakaiti i ngā Triglycerides: Ko tētahi atu momo ngako tēnei i roto i ō tātou toto. Mā te nui o ēnei ngako ka nui ake te tūponotanga o te mate uaua o te ngakau. Kua whakaatuhia e ngā rangahau ka taea e te whakakori tinana auau te whakaiti i ngā taumata triglyceride mā te 30% ki te 40% .
2. Ka whakanui ake i ngā taumata HDL (cholesterol pai): Ko te HDL te momo cholesterol "pai" e whai hua ana ki tō tātou tinana. Ko tā ēnei mahi he kawe i te cholesterol kino kua kohia i roto i ngā oko toto ki te ate, ka tango atu. Ko te tikanga tēnei, ko te teitei ake o te HDL, ko te pai ake mō tō tātou ngākau. Ka taea e te whakakori tinana te whakanui ake i ngā taumata HDL mā te 5 ki te 8 mg/dL.
Engari anei te mea nui. He rerekē ki tā te tokomaha e whakaaro nei, kāore te whakakori tinana anake e tino whakaheke i ngā taumata LDL (cholesterol kino). Heoi, ki te taea e koe te whakaheke i te taumaha nui mā te whakakori tinana, ka heke anō hoki ō taumata LDL.
Heoi, he mea tino nui te whakaheke i ngā triglycerides me te whakanui ake i te HDL mō te hauora o tō ngākau. Nō reira, ko te pātai inaianei, he aha te momo whakakori tinana me mahi e tātou hei whakatutuki i ēnei whāinga?
He aha ngā momo mahi whakakori tinana pai rawa atu hei mahi?
Ko te rongo pai, kāore koe e hiahia ki te whiriwhiri i tētahi momo whakakori tinana motuhake hei whakahaere i tō cholesterol. Ko te mea nui ake i te whakakori tinana e mahia ana e koe ko te auau o te mahi me te auau o te mahi.
I whakaaro ngā tākuta i mua ko te whakakori tinana anake, e whakanui ana i te tere o te manawa me te manawanui, ka pā ki te cholesterol. Engari ināianei kua kitea e mātou ehara tēnā i te pono. Ka taea hoki e te whakangungu ātete, pērā i te hiki taumaha, te whai pānga pai ki te cholesterol. Ina koa, ki te whakamahi koe i ngā taumaha taurite me te mahi whakangungu porowhita, ka kite koe i te whakapainga tino pai o ngā triglycerides me te HDL.
Ko te nuinga o ngā tohunga hauora e taunaki ana kia whakakotahihia ēnei momo korikori tinana e toru hei whakatutuki i ngā hua hauora tino pai.
| Momo whakakori tinana | Hei whakarāpopototanga... | Painga matua |
|---|---|---|
| Aerobics (manawanui) | Ngā mea katoa e whakanui ake ai i tō tere o te ngakau, pērā i te hikoi tere, te oma, te pekepeke, te kaukau, te eke pahikara rānei. | Ka whakapakari i te ngākau me ngā pukahukahu. |
| Whakangungu Kaha | Ngā mea pēnei i te hiki i ngā dumbbells, te whakamahi i ngā mīhini taumaha, me te mahi pana-ake ma te whakamahi i te taumaha tinana. | Ka hanga uaua, ka tere ake hoki te pākia o te tinana. |
| Ngāwari | Ngā mahi totoro tinana, te yoga, me ētahi atu. | Ka pupuri i te ngāwari o ngā uaua me ngā hononga, ka whakaiti i te tūponotanga o ngā whara. |
Nō reira, kaua e tino whakaaro nui mō te hikoi, te oma rānei, te kauhoe, te pahikara rānei, te hiki i ngā dumbbells, te whakamahi mīhini rānei. He mea nui katoa ēnei. He pai ake te whakawhitiwhiti i ēnei momo korikori tinana. Nā te mea he huinga te hauora o te kaha, te ngāwari, me te manawanui.
Me whakakorikori tinana koe kia pāngia rā anō koe e te mate?
He tokomaha te hunga e whakaaro ana, kia whiwhi ai i ngā hua pai, me whakakorikori tinana rātou kia ngenge rawa, kia "rongo ai i te wera." He pono pea tēnei mō ngā whāinga pēnei i te whakapakari tinana. Engari, ehara i te mea me whakahaere e koe tō cholesterol me ō triglycerides.
Ka whakamahia e ngā tohunga whakapakari tinana te kupu "FIT" hei whakarāpopoto i ngā wāhanga matua e toru o tētahi whakangungu tinana.
- F (Auautanga):E hia ngā wā e mahi ana koe i tēnei?
- I (Te Kaha): Kia pēhea te kaha o tāu mahi?
- T (Wā/Roanga): Kia pēhea te roa?
I roto i te whakahaere i te cholesterol, ko ngā āhuatanga e rua tino nui o tēnei mātāpono FIT ko te F (te maha o ngā wā whakangungu) me te T (te wā). Kāore i te tino nui te I (te kaha).
Nā, me pēhea te mahi i tēnei?
Ko te tohutohu tino nui ko te whakakori tinana mō te 30 meneti pea i te rā, e 5, e 6 rānei ngā rā i te wiki .
He māmā noa iho, he pai ake te mahi i te 30 ki te 45 meneti o te whakakori tinana āhua ngāwari i te tere āhua ngāwari i te mahi i te 5 ki te 10 meneti o te whakakori tinana kaha i te tere o te manawa, me te pupuri tonu i ngā kakau o te mīhini oma. He pakiwaitara te kī me pana e koe tō manawa ki te taumata teitei kia puta ai he hua. Ko te mea nui ko te mahi i tēnei.
Whakaarohia kei runga koe i tētahi whakangungu porowhita. Whakatakotoria te ātete ki te 3 pea, ka whakatakoto i te taima mō te 45 meneti. Tērā pea kāore koe e werawera ana pērā i te tangata i tō taha. Tērā pea kei te tere ake, kei te kaha ake pea tā rātou whakakori tinana. Engari he mea miharo, ko ngā hua mō ō taumata cholesterol me te triglyceride he rite tonu ki ērā o te tangata e mahi kaha ana, pērā i te piki maunga.
Kia maumahara, he maha atu anō ngā painga ka riro i a koe i tua atu i te whakahaere i te cholesterol. Ka whakaheke te korikori tinana i te toto toto, ka āwhina ki te whakahaere i te mate huka, ā, ka whakaiti i te tūponotanga o te mate ngakau me te whiu. Inaa, ko te korikori tinana tētahi o ngā rongoā pai rawa atu ka taea e ō tātou tinana te homai ki a tātou.
Karere Tangohia ki te Kāinga
- Ko te mea nui mō te whakahaere i te cholesterol ehara i te kaha o te whakakori tinana, engari ko tōna auau me te haere tonu .
- Mō ngā hua pai rawa atu, me mahi he korikori tinana kaha-waenga mō te 30-45 meneti ia rā, e 5, e 6 rānei ngā rā ia wiki .
- Ka taea e koe te whakatutuki i ngā hua tino pai mā te whakawhitiwhiti i waenga i te hikoi tere (aerobic), te kaha (hiki taumaha), me te ngāwari (totoro).
- Ka whakanuia e te korikori tinana te HDL ("pai" cholesterol) ā, ka tino whakaitihia te triglycerides ("kino" ngako).
- He mea tino nui kia kōrero koe ki tō tākuta me te rapu tohutohu i mua i te tīmatanga o tētahi kaupapa whakakori tinana, ina koa mēnā he mate hauora kē atu tōu (pēnei i te mate huka, te toto toto tiketike rānei).
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