He teitei ō triglycerides? Kia whakahaere tātou i tēnei āhuatanga mā te whakakori tinana!

I whakaatuhia e tō whakamātautau toto, e tō pūrongo kōtaha ngako rānei, he teitei ō triglycerides? He mea noa te mataku me te manukanuka ina kite koe i tēnei. He maha ngā tāngata e whakaaro ana ki te cholesterol anake, engari he mea nui anō hoki ngā triglycerides ki te hauora o te ngākau. Kaua e manukanuka. Kotahi te mea tino whai hua, he mea ngāwari hoki ka taea e koe te mahi hei whakahaere i tēnei āhuatanga. Ko te whakakori tinana . I tēnei rā, ka kōrero tātou mō te whakaiti i ngā taumata triglycerides mā te whakakori tinana.

Tuatahi, kia titiro tātou, he aha ngā triglycerides?

He māmā noa iho, ko ngā triglycerides he momo ngako e kitea ana i roto i ō tātou toto. Whai muri i tā tātou kai, ka hurihia e te tinana ngā kaora tāpiri kāore e hiahiatia ana e tō tātou tinana i taua wā hei triglycerides, ā, ka rongoatia ki roto i ngā pūtau ngako. Ā muri ake nei, ina hiahiatia he pūngao, ka tukuna e ngā homoni ēnei triglycerides kua rongoatia.

Ahakoa he mea noa tēnei tukanga, ka puta te raruraru ina nui haere tonu tā tātou kai i ngā kaora (ina koa ko ngā kai he nui te huka me te warowaihā) i tā tātou e hiahia ana. Kātahi ka tīmata te piki haere o ngā taumata triglyceride i roto i te toto. Ka kiia tēnei ko te hypertriglyceridemia. Ka whakanui ake tēnei āhuatanga i te mōrearea o ngā mate kino pēnei i te mate manawa, te whiu, me te pancreatitis.

Me pēhea te whakaiti i ngā triglycerides e te whakakori tinana?

Whakaarohia, ina whakakori tinana koe, me whai pūngao ō uaua, tika? Hei whiwhi i tēnei pūngao, ka whakamahia tuatahitia e te tinana te huka me ngā triglycerides i roto i te toto. Nō reira, ina whakakori tinana koe i ia rā, ka tahuna ēnei triglycerides tāpiri i roto i te toto, ka hurihia hei pūngao. I muri i tētahi wā, ka tīmata te heke haere o ngā taumata triglycerides i roto i te toto.

He aha ngā mahi whakakori tinana pai hei whakaiti i te triglycerides?

Ko ngā hua pai rawa atu ka tutuki mā te whakakori tinana ā-aerobic, e whakapiki ake ai i te tere o te manawa. Ka kiia hoki tēnei ko te "cardio". He tino pai ki te whai wāhi koe ki tēnei momo whakakori tinana mō te 20-30 meneti ia rā, e rima ngā rā ia wiki . Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, ka taea e koe te mahi. Kātahi ka taea e koe te haere tonu me te kore e hoha.

Kia maumahara, ki te mea kāore anō koe kia whakakorikori tinana i mua, he mea tino nui kia kōrero koe ki tō tākuta i mua i te tīmatanga i tētahi tikanga whakakorikori tinana hou.

Anei ētahi mahi whakakori tinana pai hei whiriwhiri māu:

Tāpirihia he whakangungu kaha

Ahakoa kāore he taunakitanga mārama e whakaatu ana ko te whakangungu kaha, pērā i te hiki taumaha, ka whakaheke tika i ngā triglycerides, he painga nui ā-korekore tōna . Me pēhea te mahi? Ina hiki koe i ngā taumaha, ka kaha ake ō uaua. Ka tahuna e ngā uaua kaha ake he nui ake ngā kaora i te roanga o te rā, ahakoa kāore koe e whakakori tinana ana. Ina tahuna e koe ngā kaora i tēnei ara, ka māmā ake te whakaiti i te taumaha. Ko te whakaiti i te taumaha tētahi atu take ka taea te whakaheke i ngā taumata triglyceride.

Heoi, ki te mea he hou koe ki te hiki taumaha, rapua he āwhina mai i tētahi kaiwhakaako ngaio kia ako ai koe i te āhua tika . Mā te hapa o te hiki taumaha ka nui ake te tūponotanga o te whara.

Ngā huarahi māmā hei tāpiri i te korikori tinana ki tō oranga pukumahi

"Āe, kāore i a au te wā ki te wehe i te 30 meneti i te rā," ka whakaaro pea koe. Kaua e tukua tēnā kia whakararu i a koe ki te whakakorikori tinana. E ai ki a Tākuta Robert Bono, he perehitini o mua o te American Heart Association, "Kāore koe e hiahia ki te mau i ō hu oma me te werawera i te rā katoa. Ka taea e koe te mahi i ngā mea katoa e taea ana e koe i te rā katoa."

Tīmata mā te iti. Ki te kore e taea e koe te mahi i te 30 meneti i te wā kotahi, ngana ki te mahi i te 10 meneti kia toru ngā wā i te rā . He mea nui tēnā. Anei ētahi whakaaro māmā hei tāpiri i ētahi mahi whakakori tinana ki tō rā pukumahi:

• Hīkoi haereere ana i a koe e kōrero ana i te waea .
• I a koe e mātaki ana i te pouaka whakaata, whakatika ake i te wā e whakaatuhia ana ngā pānuitanga ka hikoi haereere i te whare mō tētahi wā poto.
• Whakamahia he pedometer, he taupānga waea atamai rānei hei tatau i ō hikoinga. Whakatakotoria he whāinga kia oti i a koe te 10,000 hikoinga ia rā .
• Eke atu i te arawhata, kaua e whakamahi i te ararewa.
• Tikiake mai i tētahi taupānga me ngā mahere whakangungu 10-meneti ki tō waea atamai.

Ki te whakamahi koe i tēnei hei mahi whakakori tinana, me te kai hauora anō hoki, ka tino pai ngā hua ka puta. Ka tino whakapai ake i tō hauora tinana me tō hauora hinengaro hoki.