Kodi mayeso anu aposachedwa a magazi kapena lipoti lanu la lipid likuwonetsa kuti triglycerides yanu ndi yokwera? Ndizachilendo kumva mantha pang'ono komanso nkhawa mukaona izi. Anthu ambiri amaganiza za cholesterol yokha, koma triglycerides ndi chinthu chomwe chimakhudza kwambiri thanzi la mtima wathu. Koma musadandaule. Pali chinthu chimodzi chothandiza komanso chosavuta chomwe mungachite kuti muchepetse vutoli. Ndicho kuchita masewera olimbitsa thupi . Lero, tikambirana za momwe mungachepetsere triglycerides kudzera mu masewera olimbitsa thupi.
Choyamba, tiyeni tiwone, kodi triglycerides ndi chiyani?
Mwachidule, ma triglyceride ndi mtundu wa mafuta omwe amapezeka m'magazi mwathu. Tikadya, thupi limasintha ma calories owonjezera omwe thupi lathu silimafunikira panthawiyo kukhala ma triglyceride ndipo amawasunga m'maselo amafuta. Pambuyo pake, mphamvu ikafunika, mahomoni amatulutsa ma triglyceride osungidwawa.
Ngakhale kuti izi ndi zachilendo, vuto limabwera tikamapitiriza kudya ma calories ambiri (makamaka zakudya zokhala ndi shuga wambiri ndi chakudya cham'mimba) kuposa momwe timafunira. Kenako kuchuluka kwa triglyceride m'magazi kumayamba kukwera nthawi zonse. Izi zimatchedwa hypertriglyceridemia. Matendawa amawonjezera chiopsezo cha matenda akuluakulu monga matenda a mtima, sitiroko, ndi kapamba.
Kodi kuchita masewera olimbitsa thupi kumachepetsa bwanji triglycerides?
Taganizirani izi, mukamachita masewera olimbitsa thupi, minofu yanu imafunikira mphamvu, sichoncho? Kuti mupeze mphamvu imeneyi, thupi limayamba kugwiritsa ntchito shuga ndi triglycerides m'magazi. Chifukwa chake mukamachita masewera olimbitsa thupi tsiku lililonse, triglycerides yowonjezerayi m'magazi imatenthedwa ndikusandulika mphamvu. Patapita kanthawi, kuchuluka kwa triglycerides m'magazi anu kumayamba kuchepa pang'onopang'ono.
Chabwino kwambiri n'chakuti, simuyenera kuchepetsa thupi kuti mupeze zotsatira izi. Kuyambira tsiku lomwe mwayamba kuchita masewera olimbitsa thupi, kusinthaku kumayamba kuchitika m'thupi lanu. Komanso, kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa cholesterol ya HDL, mtundu wa cholesterol womwe ndi wabwino kwa thupi lanu.
Kodi ndi masewera olimbitsa thupi ati abwino kwambiri ochepetsa triglycerides?
Zotsatira zabwino kwambiri zimapezeka pochita masewera olimbitsa thupi otchedwa aerobic, omwe amawonjezera kugunda kwa mtima. Timatchanso kuti "cardio". Ndi bwino kwambiri ngati muchita masewera olimbitsa thupi amtunduwu kwa mphindi 20-30 patsiku, masiku 5 pa sabata . Chofunika kwambiri ndi kusankha chinthu chomwe mumakonda komanso chomwe mungasangalale nacho. Kenako mutha kupitiriza popanda kutopa.
Kumbukirani, ngati simunachitepo masewera olimbitsa thupi kale, ndikofunikira kwambiri kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi atsopano.
Nazi masewera olimbitsa thupi abwino omwe mungasankhe:
| Mtundu wa masewera olimbitsa thupi | Mtundu wa masewera olimbitsa thupi |
|---|---|
| Kuyenda mwachangu | Kuthamanga |
| Kukwera njinga | Kusambira |
| Kukwera masitepe (pa makina kapena wamba) | Chingwe chodumpha |
| Maseŵero olimbitsa thupi monga Zumba | Masewera monga tenisi kapena badminton |
| Kugwiritsa ntchito makina ozungulira | Kickboxing |
Onjezani maphunziro a mphamvu
Ngakhale palibe umboni womveka bwino wakuti kuchita masewera olimbitsa thupi, monga kunyamula zolemera, kumachepetsa triglycerides mwachindunji, kuli ndi phindu losalunjika . Kodi zimenezi zimagwira ntchito bwanji? Mukakweza zolemera, minofu yanu imakhala yolimba. Minofu yolimba imatentha ma calories ambiri tsiku lonse, ngakhale pamene simukuchita masewera olimbitsa thupi. Mukawotcha ma calories mwanjira imeneyi, zimakhala zosavuta kuchepetsa thupi. Kuchepetsa thupi ndi chifukwa china chomwe triglycerides ingachepetsedwe.
Komabe, ngati ndinu watsopano pakunyamula zolemera, funani thandizo kwa mphunzitsi waluso kuti mudziwe momwe zimakhalira . Kunyamula zolemera molakwika kungapangitse kuti pakhale ngozi yovulala.
Njira zosavuta zowonjezerera masewera olimbitsa thupi pa moyo wanu wotanganidwa
"O, ndilibe nthawi yopatula mphindi 30 patsiku," mungaganize. Musalole zimenezo kukulepheretsani kuchita masewera olimbitsa thupi. Monga momwe Dr. Robert Bono, yemwe kale anali purezidenti wa American Heart Association, akunenera, "Simuyenera kuvala nsapato zanu zothamanga ndi kutuluka thukuta tsiku lonse. Mutha kungokhala otanganidwa momwe mungathere tsiku lonse."
Yambani pang'ono. Ngati simungathe kuchita mphindi 30 nthawi imodzi, yesani kuchita mphindi 10 katatu patsiku . Ndi nkhani yaikulu. Nazi malingaliro osavuta oti muwonjezere masewera olimbitsa thupi pa tsiku lanu lotanganidwa:
- Yendayenda uku ukulankhula pafoni .
- Mukaonera TV, dzukani mukamachita malonda ndipo yendani m'nyumba pang'ono.
- Gwiritsani ntchito pedometer kapena pulogalamu ya foni yam'manja kuti muwerenge masitepe anu. Khalani ndi cholinga chomaliza masitepe 10,000 patsiku .
- Kwerani masitepe m'malo mogwiritsa ntchito elevator.
- Tsitsani pulogalamu yokhala ndi mapulani olimbitsa thupi a mphindi 10 pa foni yanu yam'manja.
Ngati muchita izi ngati chizolowezi chochita masewera olimbitsa thupi, pamodzi ndi kudya zakudya zabwino , mutha kupeza zotsatira zabwino kwambiri. Zidzakuthandizani kwambiri thanzi lanu lakuthupi komanso la maganizo.
Uthenga Wopita Nawo Kunyumba
- Kuchuluka kwa triglycerides m'magazi kumawonjezera chiopsezo cha matenda a mtima, ndipo kumatha kuchepetsedwa bwino ndi masewera olimbitsa thupi.
- Kuti mupeze zotsatira zabwino, chitani masewera olimbitsa thupi othamanga kwa mphindi pafupifupi 30 patsiku, masiku 5 pa sabata.
- Sikofunikira kuti thupi lanu likhale lochepa kuti mupeze zotsatira za masewera olimbitsa thupi.
- Kuchita masewera olimbitsa thupi kumathandiza mwanjira ina polimbitsa minofu ndikuwonjezera kuwotcha kwa ma calories.
- Ngati muli otanganidwa, yesetsani kukhala otanganidwa tsiku lonse. Ngakhale kuchita masewera olimbitsa thupi kwa mphindi 10 kumathandiza kwambiri.
- Ndikofunikira kwambiri kukaonana ndi dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati muli ndi matenda ena.
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