Ka taea e te hiki taumaha te whakaheke i te cholesterol? Kia tino mōhio tātou

I kī atu tō tākuta i muri i tō whakamātautau ā-tau whakamutunga he teitei ake ō taumata cholesterol , ā, me tūpato koe? Tērā pea kua kī atu anō ia ki a koe mēnā ka mau tonu tō cholesterol teitei, ka nui ake tō tūponotanga ki te pāngia koe e te mate manawa, e te whiu rānei. Nō reira, me ngā huringa o te noho , tērā pea kua tohutohu atu tō tākuta kia whakakorikori tinana koe i ia wā, i ia wā.

Engari, kāore pea koe i te tino pai ki te oma i te ahiahi. Engari he pai ki a koe te haere ki te whare takaro me te hiki taumaha. Nō reira, tera pea koe e whakaaro ana, "Kāore e taea e te hiki taumaha anake te āwhina ki te whakaheke i taku cholesterol teitei?" He pātai tēnei a te tini tāngata.

Kia ako tātou mō te cholesterol i roto i tētahi kōrero māmā noa iho.

Tuatahi, kia mārama tātou he aha te cholesterol. Ko te uara cholesterol katoa i roto i tō whakamātautau toto (te papa lipid) he huinga o ngā wāhanga matua e toru.

Nā, kia titiro tātou he aha ēnei momo cholesterol.

He aha ngā pānga ki te cholesterol i te wā e whakakori tinana ana?

E whakaatu ana ngā rangahau hauora he pānga pai te whakangungu ātete ki te cholesterol. Engari mō ngā hua pai rawa atu, me whakakotahi me te korikori manawa. Ko te manawa e pā ana ki ngā korikori e whakanui ana i te tere o te manawa, pērā i te oma, te hikoi tere, te kaukau, me te eke pahikara.

E ai ki te American Heart Association, mō te hauora pai o te ngākau, me:

• Me mahi kia 150 meneti te iti rawa o ngā mahi whakakori tinana kaha-waenga ia wiki.
• Me mahi rānei i te iti rawa 75 meneti o te korikori tinana kaha ia wiki.
• Hei tāpiri , me mahi e koe ngā mahi whakakorikori tinana i te iti rawa i ngā rā e rua i te wiki.

Ko te nuinga o te wā , ka whakanui ake te korikori manawa i tō cholesterol pai ( HDL ) me te whakaiti i ngā triglycerides . Heoi, hei whakaiti i te cholesterol kino (LDL), he mea nui anō hoki kia whakahaere i tō kai me te whakaiti i tō taumaha me te korikori tinana.

Kua whakaatuhia e ētahi rangahau he āwhina te hiki taumaha i te kaha iti ki te kaha taurite ki te whakaheke i te cholesterol katoa. E kī ana ētahi atu rangahau ka taea e tetahi momo whakakori tinana te whakaheke i te cholesterol LDL, engari hei whakapiki i te cholesterol HDL, me mahi koe i te kaha teitei ake .

Me pēhea te whai hua nui mai i ngā mahi hiki taumaha?

Ki te whakaaro koe ki te hiki taumaha hei āwhina i te whakahaere i ō taumata cholesterol, me mahi tika koe. Anei ētahi tohutohu hei āwhina i a koe.

1. Tīmata āta.

Ki te mea kua roa koe kāore i haere ki te whare takaro, kaua e tīmata tere tonu. Tīmatahia he wā poto, pērā i te 15-20 meneti , me te iti o te kaha. Whakanuia kia taunga rā anō tō tinana ki tēnei mahi.

2. Me mahi kaha ake ina taunga koe ki tēnei.

I muri i ētahi rā o te whakangungu me te taunga ki te mahi, whakapiki ake i te kaha o tō whakakori tinana. Hei whakahaere i te cholesterol, he pai ake te whakakori tinana i te taumata o te 75% - 85% o tō kaha mōrahi. Ka taea e koe te pātai ki tētahi kaiwhakangungu i te whare takaro, ki tō tākuta rānei mō tēnei.

3. He mea nui ake te mahi i ngā mahi maha atu i te hiki i te taumaha nui atu.

Koinei te wāhi e hē ai te tini o te tangata. Mō te whakaheke i te cholesterol, ka tutuki ngā hua pai mā te whakamahi i te taumaha taurite me te mahi i ngā mahi tāruarua me ngā huinga maha, kaua ki te hiki i ngā taumaha tino taumaha .

4. Whakakotahitia ki te whakakori tinana

Mō ngā hua pai rawa atu, whakakotahihia te hiki taumaha me te cardio. Ko tētahi o ngā huarahi pai ki te mahi i tēnei ko te Whakangungu Porowhita . Ko te tikanga o tēnei me hiki e koe he taumaha noa, me te mahi i te maha o ngā whakahokinga, me te iti iho i te meneti te okiokinga i waenga i ngā huinga. Mā tēnei ka whiwhi koe i ngā painga o te hiki taumaha me te cardio.

5. Hurihia me te kore e mahi i te mea kotahi

Ka hoha pea te mahi i ngā mahi whakakori tinana ōrite i ia rā. Nō reira, whakarerekētia tō mahinga whakakori tinana. Hikihia ngā taumaha i tētahi rā. Mahihia ngā mahi whakakori tinana pēnei i te pana-up, te tū-waewae, me te lunge i tētahi atu rā. Whakamahia ngā whitiki ātete i tētahi atu rā. Ko te mea nui ko te pupuri i te kaha ahakoa te aha e mahia ana e koe.

6. Mahi cardio i te whare takaro

Ki te pai koe ki te haere ki te whare takaro, me mahi hoki i tō cardio ki reira. Ka taea e koe te whakangungu pai mō tō ngākau me ō pukahukahu mā te whakamahi i ngā taputapu pēnei i ngā mīhini porowhita me ngā pahikara tūmau i te whare takaro.

7. Kaua e wareware ki te whakamahana me te whakamatao

Kaua e wareware ki te whakamahana i mua i te tīmatanga o te whakangungu tinana, me te whakamatao i muri i te whakangungu. He mea tino nui tēnei hei pupuri i te ngāwari o te tinana.

8. Ka taea hoki e koe te mahi i te kāinga.

Ki te mangere rawa koe ki te haere ki te whare takaro i te rangi ua, kaua e waiho hei take mō te kore whakakorikori tinana. Ka taea e koe te mahi i ngā whakakorikori tinana kāore e whai taumaha pērā i te pana-ake, te tū-waewae, me te nekeneke noa iho i tō rūma noho.

Korekore, korekore, whakangungu taumaha, whakakori tinana, mate ngakau, korekore kino, korekore pai, LDL, HDL, me pēhea te whakaiti i te korekore