Kodi dokotala anakuuzani kuti cholesterol yanu ndi triglycerides zili pamwamba pa mayeso anu aposachedwa a magazi? Anthu ambiri amachita mantha pang'ono akamva dzinali, akuganiza kuti, "Kodi matenda atsopanowa ndi otani?" Koma zoona zake n'zakuti, ichi ndi chinthu chomwe chingawongoleredwe ndi zinthu zosavuta monga kuchita masewera olimbitsa thupi. Palibe chifukwa chochita mantha. Lero, tiyeni tikambirane za triglycerides, chifukwa chake zimawonjezeka, komanso momwe tingawongolere vutoli ndi masewera olimbitsa thupi osavuta.
Mwachidule, kodi triglycerides ndi chiyani?
Mwachidule, triglycerides ndi mtundu wa mafuta omwe amapezeka m'magazi mwathu. Tikamadya, thupi lathu limasintha ma calories owonjezera omwe safunikira panthawiyo kukhala triglycerides ndikusunga m'maselo athu amafuta. Thupi likafuna mphamvu pambuyo pake, triglycerides yosungidwa iyi imagwiritsidwa ntchito.
Taganizirani izi motere. Tikagula zakudya m'sitolo, timatengera zomwe tikufunikira kukhitchini ndikuziyika zina zonse mufiriji. Koma vuto ndilakuti, ngati tipitiliza kudya ma calories ambiri kuposa omwe tikufunikira, "firiji" iyi idzadzaza ndi kudzaza. Izi zikutanthauza kuti kuchuluka kwa triglycerides m'magazi kudzawonjezeka. Izi zitha kutiyika pachiwopsezo cha matenda amtima ndi mavuto ena azaumoyo mtsogolo.
Ndiye kodi kuchita masewera olimbitsa thupi kumathandiza bwanji pa izi? Mukachita masewera olimbitsa thupi, minofu yanu imafunikira mphamvu. Kenako thupi lanu limasintha ma triglycerides osungidwawa kukhala mphamvu ndikuwagwiritsa ntchito. Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi, kuchuluka kwa triglycerides m'magazi anu kumachepa.
Chabwino kwambiri n'chakuti, mumapeza ubwino wochita masewera olimbitsa thupi ngakhale simukuchepetsa thupi. Komanso, kumawonjezera kuchuluka kwa cholesterol 'yabwino' (HDL Cholesterol).
Kodi ndi masewera olimbitsa thupi ati abwino kwambiri ochepetsa triglycerides?
Maseŵera olimbitsa thupi othandiza kwambiri pa izi ndi maseŵero olimbitsa thupi omwe amakweza kugunda kwa mtima wanu pang'ono. Timatchanso maseŵero olimbitsa thupi awa kuti 'Aerobic' kapena 'Cardio'. Chofunika kwambiri ndikusankha chinthu chomwe mumakonda komanso chosavuta kuchita. Zingakhale bwino ngati mungathe kuchita maseŵero olimbitsa thupi amtunduwu osachepera masiku 5 pa sabata, kwa mphindi 20-30 patsiku.
Chofunika: Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, muyenera kulankhula ndi dokotala wanu musanayambe kuchita zinthu ngati izi. Iye adzayesa thanzi lanu ndikukupatsani malangizo omwe ali abwino kwa inu.
Nazi zina mwa masewero olimbitsa thupi omwe mungasankhe.
| Mtundu wa Masewera Olimbitsa Thupi | Momwe mungachitire |
|---|---|
| Kuyenda Mwachangu | Yendani mofulumira kuposa masiku onse mpaka mutamva kupuma pang'ono. Mutha kuchita izi ndi mnzanu madzulo. |
| Kuthamanga | Kuthamanga pang'onopang'ono. Ndi bwino ngati mungathe kupatula nthawi yochitira izi m'mawa. |
| Kukwera njinga | Maseŵero olimbitsa thupi osangalatsa komanso ogwira mtima kwambiri. Ngakhale njinga yosasuntha ku malo ochitira masewera olimbitsa thupi ndi yabwino. |
| Kusambira | Ndi masewera olimbitsa thupi abwino kwambiri a thupi lonse. Sizimveka ngati zolemera kwambiri pa mafupa. |
| Maseŵero olimbitsa thupi a kuvina (Zumba/Aerobics) | Mukhoza kuchita popanda kutopa chifukwa mumachita ndi nyimbo. |
| Kukwera Masitepe | Gwiritsani ntchito masitepe ku ofesi ndi kunyumba. Sankhani masitepe m'malo mwa elevator. |
Kodi kuchita masewera olimbitsa thupi sikuthandiza?
Kuchita masewera olimbitsa thupi sikunapezeke kuti kumachepetsa triglycerides mwachindunji. Koma kungathandize mwanjira ina. Kodi mukudziwa bwanji?
Mukakweza zolemera , minofu yanu imakhala yolimba. Minofu yolimba imawotcha ma calories ambiri ngakhale mutangoyima. Mukawotcha ma calories motere, kulemera kwanu kumayendetsedwa, kapena mumataya thupi. Kuchepetsa thupi kumakhudza mwachindunji kuchepa kwa triglycerides. Chifukwa chake, mutha kuwonjezera zotsatira zanu pochita masewera olimbitsa thupi okweza thupi masiku awiri pa sabata limodzi ndi masewera olimbitsa thupi a aerobic.
Kodi mukuona ngati mulibe nthawi yochita masewera olimbitsa thupi? Nayi njira zothetsera mavuto!
"Adokotala, ndi ntchito yonseyi, nthawi yochitira masewera olimbitsa thupi ili kuti?" mungaganize choncho. Ndi zomveka. Koma ngati mukuvutika kupeza mphindi 30 patsiku, mutha kuzigawa m'magawo atatu a mphindi 10. Chofunika ndikukhalabe wochita masewera olimbitsa thupi tsiku lonse.
Nazi njira zosavuta zomwe mungawonjezerere masewera olimbitsa thupi pa moyo wanu wotanganidwa:
- Mukamalankhula pafoni: Musakhale pansi, dzukani ndikuyenda m'chipindamo.
- Mukaonera TV: Imirirani ndikuyenda pang'ono mukamatsatsa malonda.
- Gwiritsani ntchito masitepe: Sankhani masitepe m'malo mwa elevator kapena escalator ku ofesi, ku shopu, kapena kwina kulikonse.
- Tsikani pa siteshoni imodzi ya basi molawirira: Ngati mumagwiritsa ntchito basi, tsikani pa siteshoni imodzi molawirira ndikuyenda kupita kunyumba/ku ofesi.
- Werengani masitepe anu: Mafoni ambiri tsopano ali ndi pulogalamu ya pedometer. Khalani ndi cholinga cha masitepe 10,000 patsiku ndipo yesani kuchikwaniritsa.
- Ntchito zapakhomo: Kusesa m'nyumba ndi kuyeretsa m'munda ndi masewera olimbitsa thupi abwino.
Mukangoyamba kuchita maseŵera olimbitsa thupi amenewa, ngati muwaphatikiza ndi zakudya zabwino komanso zopatsa thanzi, zotsatira zake zidzakhala zachangu komanso zosatha. Chepetsani shuga, ufa, ndi zakudya zamafuta, ndipo idyani ndiwo zamasamba zambiri, zipatso, masamba obiriwira, ndi zakudya zokhala ndi ulusi wambiri. Mutha kupeza zambiri za izi kuchokera kwa dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- Ma triglycerides ndi mtundu wa mafuta omwe amapezeka m'magazi. Kuwonjezeka kwa milingo imeneyi kumawonjezera chiopsezo cha matenda osiyanasiyana, kuphatikizapo matenda a mtima.
- Kuchita masewera olimbitsa thupi olimbitsa thupi, komwe kumawonjezera kugunda kwa mtima, kwa mphindi 20-30 patsiku, masiku 5 pa sabata, kungathandize kuchepetsa kuchuluka kwa triglycerides.
- Ngakhale simukuchepetsa thupi, kuchita masewera olimbitsa thupi kokha kungachepetse triglycerides ndikuwonjezera cholesterol yabwino (HDL).
- Ndikofunikira kufunsa upangiri kwa dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati simunachitepo kale masewera olimbitsa thupi.
- Mungapeze zotsatira zabwino komanso zokhalitsa mwa kudya zakudya zopatsa thanzi (makamaka shuga ndi mafuta ochepa) pamodzi ndi kuchita masewera olimbitsa thupi.
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