Kodi dokotala wanu anakuuzani pambuyo pa chaka chatha kuti muli ndi cholesterol yambiri ndipo muyenera kusamala? Mwina anakuuzaninso kuti ngati mupitiriza kukhala ndi cholesterol yambiri, muli pachiwopsezo chachikulu chokhala ndi matenda a mtima kapena sitiroko . Chifukwa chake, pamodzi ndi kusintha kwa moyo wanu , dokotala wanu mwina anakulangizaninso kuti muzichita masewera olimbitsa thupi nthawi zonse.
Koma mwina simukonda kuthamanga madzulo. Koma mumakonda kupita ku gym ndi kunyamula zolemera. Ndiye mwina mukudzifunsa kuti, "Kodi kunyamula zolemera kokha sikungathandize kuchepetsa cholesterol yanga yambiri?" Ili ndi funso lomwe anthu ambiri amafunsa.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Tiyeni tiphunzire za cholesterol mosavuta.
Choyamba, tiyeni timvetse bwino tanthauzo la cholesterol. Kuchuluka kwa cholesterol yonse mu mayeso anu a magazi (lipid panel) ndi kuphatikiza kwa zigawo zitatu zazikulu.
Chofunika kwambiri ndichakuti ndikofunikira kuti aliyense amene wakwanitsa zaka 20, mosasamala kanthu za thanzi lake, ayesere cholesterol yake kamodzi pa zaka 5 zilizonse .
Tsopano tiyeni tiwone mitundu iyi ya cholesterol.
| Mtundu wa kolesterolo | Mwachidule… |
|---|---|
| Cholesterol ya LDL (Lipoprotein Yochepa Kwambiri) | Ichi ndi chimene timachitcha "cholesterol yoipa." Izi zimatha kudziunjikira m'mitsempha yamagazi ndikuitseka. Izi ndi zomwe tiyenera kuchepetsa. |
| Cholesterol ya HDL (High-Density Lipoprotein) | Izi zimatchedwa "cholesterol yabwino" chifukwa zomwe izi zimachita ndikusonkhanitsa cholesterol yoyipa ya LDL ndikuyipititsa ku chiwindi kuti ikachotsedwe m'thupi. Zochuluka za izi, zimakhala bwino. |
| Triglycerides | Izi ndi mtundu wa mafuta omwe amapangidwa m'thupi kuchokera ku chakudya chomwe timadya. Kuchuluka kwa mafuta amenewa sikwabwino kwa mtima. |
Kodi chimachitika ndi cholesterol ndi chiyani mukamachita masewera olimbitsa thupi?
Kafukufuku wa zachipatala akusonyeza kuti maphunziro olimbitsa thupi oletsa kupanikizika ali ndi zotsatira zabwino pa cholesterol. Koma kuti zitheke bwino, ziyenera kuphatikizidwa ndi masewera olimbitsa thupi a cardio. Masewera olimbitsa thupi a Cardio amatanthauza masewera olimbitsa thupi omwe amawonjezera kugunda kwa mtima, monga kuthamanga, kuyenda mwachangu, kusambira, ndi kukwera njinga.
Malinga ndi bungwe la American Heart Association, kuti tikhale ndi thanzi labwino la mtima, tiyenera:
- Chitani masewera olimbitsa thupi a aerobic kwa mphindi zosachepera 150 pa sabata.
- Kapena, chitani masewera olimbitsa thupi amphamvu kwa mphindi zosachepera 75 pa sabata.
- Kuphatikiza apo , muyenera kuchita masewera olimbitsa thupi okweza zolemera osachepera masiku awiri pa sabata.
Kuchita masewera olimbitsa thupi kwa mtima kumawonjezera cholesterol yanu yabwino ( HDL ) komanso kumachepetsa triglycerides . Komabe, kuti muchepetse cholesterol yoipa (LDL), ndikofunikiranso kuwongolera zakudya zanu ndikuchepetsa thupi limodzi ndi masewera olimbitsa thupi.
Kafukufuku wina wasonyeza kuti kunyamula zolemera pamlingo wotsika mpaka wapakati kungathandize kuchepetsa cholesterol yonse. Kafukufuku wina akusonyeza kuti kuchita masewera olimbitsa thupi kulikonse kungachepetse cholesterol ya LDL, koma kuti muwonjezere cholesterol ya HDL, muyenera kuchita izi pamlingo wapamwamba .
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Check Availability →Kodi mungatani kuti mupindule kwambiri ndi masewera olimbitsa thupi okweza zolemera?
Ngati mukuganiza zokweza zolemera kuti muchepetse cholesterol yanu, muyenera kuchita izi moyenera. Nazi malangizo ena okuthandizani.
1. Yambani pang'onopang'ono.
Ngati simunapite ku gym kwa nthawi yayitali, musayambe kuchita zinthu zazikulu nthawi imodzi. Yambani ndi nthawi yochepa, monga mphindi 15-20 , ndi mphamvu yochepa. Yesetsani mpaka thupi lanu litazolowera.
2. Gwirani ntchito molimbika pang'ono mukangozolowera.
Mukamaliza masiku angapo mukuchita masewera olimbitsa thupi ndikuyamba kuzolowera, onjezerani mphamvu ya masewera olimbitsa thupi anu pang'ono. Kuti muchepetse cholesterol, ndi bwino kuchita masewera olimbitsa thupi pamlingo wa pafupifupi 75% - 85% ya mphamvu zanu zonse. Mutha kufunsa mphunzitsi ku malo ochitira masewera olimbitsa thupi kapena dokotala wanu za izi.
3. Ndikofunikira kwambiri kubwerezabwereza zinthu zambiri kuposa kunyamula zolemera zambiri.
Apa ndi pomwe anthu ambiri amalakwitsa. Ponena za kuchepetsa cholesterol, zotsatira zabwino zimapezeka pogwiritsa ntchito kulemera pang'ono komanso kuchita ma repetition ambiri komanso maseti ambiri, m'malo monyamula zolemera zolemera kwambiri.
4. Phatikizani ndi masewera olimbitsa thupi a cardio
Kuti mupeze zotsatira zabwino, phatikizani kukweza zolemera ndi cardio. Njira imodzi yabwino kwambiri yochitira izi ndikugwiritsa ntchito Circuit Training . Izi zikutanthauza kuti mumakweza zolemera zabwinobwino ndikubwerezabwereza kangapo, ndikupuma mphindi imodzi pakati pa ma seti. Mwanjira imeneyi mumapeza zabwino zonse zokweza zolemera ndi cardio.
5. Sinthani popanda kuchita zomwezo
Kuchita masewera olimbitsa thupi omwewo tsiku lililonse kungakhale kosasangalatsa. Choncho sinthani zochita zanu zolimbitsa thupi. Kwezani zolemera tsiku lina. Chitani masewera olimbitsa thupi monga ma pushups, squats, ndi lunges tsiku lina. Gwiritsani ntchito ma resistance bands tsiku lina. Chofunika kwambiri ndikukhalabe ndi mphamvu mosasamala kanthu za zomwe mukuchita.
6. Chitani masewera olimbitsa thupi a mtima ku malo ochitira masewera olimbitsa thupi
Ngati mumakonda kupita ku malo ochitira masewera olimbitsa thupi, chitiraninso masewera olimbitsa thupi a mtima ndi mapapo. Mutha kupeza masewera olimbitsa thupi abwino a mtima ndi mapapo anu pogwiritsa ntchito zida monga makina ozungulira ndi njinga zoyimirira ku malo ochitira masewera olimbitsa thupi.
7. Musaiwale kutentha ndi kuziziritsa thupi
Musaiwale kutenthetsa thupi musanayambe kuchita masewera olimbitsa thupi ndi kuziziritsa thupi mukamaliza kuchita masewera olimbitsa thupi. Izi ndizofunikira kwambiri kuti thupi likhale losinthasintha.
8. Mungathenso kuchita kunyumba.
Ngati muli aulesi kwambiri kuti mupite ku malo ochitira masewera olimbitsa thupi tsiku lamvula, musalole kuti zimenezo zikhale chifukwa chosachitira masewera olimbitsa thupi. Mutha kuchita masewera olimbitsa thupi osanyamula zolemera monga ma pushups, squats, ndi lunges kuchokera kuchipinda chanu chochezera.
Uthenga Wopita Nawo Kunyumba
- Ngati dokotala wanu akukuuzani kuti muli ndi cholesterol yambiri, musanyalanyaze. Pitani kuchipatala nthawi yomweyo.
- Kuchita masewera olimbitsa thupi, makamaka, kumathandiza kuchepetsa cholesterol yoipa (LDL).
- Kuti mupeze zotsatira zabwino komanso zachangu, phatikizani kunyamula zolemera ndi masewera olimbitsa thupi monga kuthamanga ndi kusambira.
- Pofuna kuchepetsa cholesterol, kukweza thupi pang'ono nthawi zambiri kungakhale kothandiza kwambiri kuposa kunyamula zinthu zolemera.
- Ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati muli ndi matenda ena.
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