Kodi mungachepetse bwanji cholesterol pogwiritsa ntchito masewera olimbitsa thupi? (Masewera olimbitsa thupi kuti muchepetse cholesterol)

Dokotala wanu akakuuzani kuti cholesterol yanu ndi yokwera pang'ono mu lipoti lanu la magazi, upangiri wofunikira kwambiri womwe mungapereke ndi "kuchita masewera olimbitsa thupi kwambiri." Mwina mukuganiza kuti, "Chabwino, koma ndiyenera kuchita masewera olimbitsa thupi otani? Ndiyenera kuchita nthawi yayitali bwanji? Ndiyenera kuchita masiku angati pa sabata?" Kodi masewera olimbitsa thupi amakhudza bwanji cholesterol? Lero, tipeza mayankho a mafunso onsewa. Ngati mumvetsetsa izi molondola ndikuchita bwino, mutha kuwona kusiyana kwakukulu.

Kodi kuchita masewera olimbitsa thupi kumakhudza bwanji cholesterol yathu?

Chabwino, tiyeni choyamba tiwone zomwe zimachitika m'thupi tikamachita masewera olimbitsa thupi. Tikamachita masewera olimbitsa thupi nthawi zonse, zimakhudza cholesterol ndi triglycerides m'njira ziwiri zazikulu.

1. Amachepetsa ma triglycerides: Awa ndi mtundu wina wa mafuta m'magazi mwathu. Kuchuluka kwa mafuta amenewa kumawonjezera kwambiri chiopsezo chotenga matenda a mitsempha ya mtima. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kungachepetse kuchuluka kwa ma triglycerides ndi 30% mpaka 40% .

2. Kumawonjezera kuchuluka kwa HDL (cholesterol yabwino): HDL ndi mtundu wa cholesterol "wabwino" womwe umathandiza thupi lathu. Izi zimachita ndikutengera cholesterol yoyipa yomwe yasonkhana m'mitsempha yamagazi kupita nayo ku chiwindi ndikuyichotsa. Izi zikutanthauza kuti HDL ikachuluka, mtima wathu umakhala wabwino. Kuchita masewera olimbitsa thupi kumatha kuwonjezera kuchuluka kwa HDL ndi 5 mpaka 8 mg/dL.

Komabe, kuchepetsa triglycerides ndi kukweza HDL ndizofunikira kwambiri pa thanzi la mtima wanu. Ndiye funso tsopano ndi lakuti, kodi tiyenera kuchita masewera olimbitsa thupi otani kuti tikwaniritse zolingazi?

Ndi mitundu iti ya masewera olimbitsa thupi abwino kwambiri oti muchite?

Nkhani yabwino ndi yakuti simuyenera kusankha mtundu wina wa masewera olimbitsa thupi kuti muchepetse cholesterol yanu. Chofunika kwambiri kuposa masewera olimbitsa thupi omwe mumachita ndi kuchuluka kwa momwe mumachitira komanso momwe mumachitira nthawi zonse.

Madokotala ankaganiza kuti kuchita masewera olimbitsa thupi okha, komwe kumawonjezera kuthamanga kwa mpweya ndi kupirira, ndi komwe kungakhudze cholesterol. Koma tsopano tapeza kuti si zoona. Kuchita masewera olimbitsa thupi, monga kunyamula zolemera, kungathandizenso cholesterol. Makamaka, ngati mugwiritsa ntchito zolemera zochepa ndikuchita masewera olimbitsa thupi, mutha kuwona kusintha kwabwino kwambiri kwa triglycerides ndi HDL.

Akatswiri azachipatala nthawi zambiri amalimbikitsa kuphatikiza mitundu itatu iyi ya masewera olimbitsa thupi kuti mupeze zotsatira zabwino kwambiri pa thanzi.

Choncho, musaganize kwambiri ngati mukuyenda kapena kuthamanga, kusambira kapena njinga, kukweza ma dumbbell kapena kugwiritsa ntchito makina. Zonsezi ndizofunikira. Ndibwino kusintha mitundu iyi ya masewera olimbitsa thupi. Chifukwa thanzi ndi kuphatikiza kwa mphamvu, kusinthasintha, ndi kupirira.

Kodi muyenera kuchita masewera olimbitsa thupi mpaka mutadwala?

Anthu ambiri amaganiza kuti kuti apeze zotsatira zabwino, ayenera kuchita masewera olimbitsa thupi mpaka atatopa ndikumva kutentha. Izi zitha kukhala zoona pa zolinga monga kukhala ndi thanzi labwino. Koma sizikutanthauza kuti muyenera kuwongolera cholesterol ndi triglycerides yanu.

Akatswiri olimbitsa thupi amagwiritsa ntchito mawu oti "FIT" pofotokoza mwachidule zigawo zitatu zazikulu za masewera olimbitsa thupi.

• F (Kuchuluka kwa Mafupipafupi):Kodi mumachita kangati?
• Ine (Kulimba): Mumachita bwanji mwamphamvu?
• T (Nthawi/Kutalika): Zitenga nthawi yayitali bwanji?

Pakuwongolera cholesterol, mbali ziwiri zofunika kwambiri za mfundo ya FIT iyi ndi F (chiwerengero cha magawo) ndi T (nthawi). I (mphamvu) sikofunikira kwenikweni.

Ndiye muyenera kuchita bwanji?

Mwachidule, ndi bwino kuchita masewera olimbitsa thupi apakati kwa mphindi 30 mpaka 45 pa liwiro lapakati kusiyana ndi kuchita masewera olimbitsa thupi amphamvu kwa mphindi 5 mpaka 10 pa liwiro lapamwamba la mtima, mutagwira zogwirira za treadmill. Ndi nthano kuti muyenera kukankhira kugunda kwa mtima wanu mpaka malire kuti mupeze zotsatira. Chofunika ndikuchita izi.

Tangoganizirani kuti muli pa elliptical trainer. Ikani mphamvu yolimbana ndi vutoli pa 3 ndikuyika nthawi kwa mphindi 45. Mwina simukutuluka thukuta kwambiri monga munthu amene ali pafupi nanu. Akhoza kuchita masewera olimbitsa thupi mwachangu komanso molimbika. Koma zodabwitsa n'zakuti, zotsatira za kuchuluka kwa cholesterol ndi triglyceride m'thupi lanu ndi zofanana ndi za munthu amene akugwira ntchito molimbika, monga kukwera phiri.

Ndipo kumbukirani, mumapeza maubwino ena ambiri kupatula kuchepetsa cholesterol. Kuchita masewera olimbitsa thupi kumachepetsa kuthamanga kwa magazi, kumathandiza kuwongolera matenda a shuga, komanso kumachepetsa chiopsezo cha matenda a mtima ndi sitiroko. Ndipotu, kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri omwe matupi athu angatipatse.