Iyo muganga wawe akubwiye ko cholesterol yawe iri hejuru gato mu maraso yawe, imwe mu nama z'ingenzi uzatanga ni "gukora imyitozo ngororamubiri myinshi." Ushobora kuba urimo kwibaza uti "Sawa, ariko se ni ubuhe bwoko bw'imyitozo ngororamubiri nkwiye gukora? Nkwiye kubikora igihe kingana iki? Nkwiye kubikora iminsi ingahe mu cyumweru?" Ni gute imyitozo ngororamubiri igira ingaruka kuri cholesterol? Uyu munsi, turashaka ibisubizo by'ibi bibazo byose. Niba ubyumva neza kandi ukabikora neza, ushobora kubona itandukaniro rikomeye.
Ni gute imyitozo ngororamubiri igira ingaruka ku gipimo cya cholesterol mu mubiri wacu?
Reka tubanze turebe ibibera mu mubiri iyo dukora siporo. Iyo dukora siporo buri gihe, bigira ingaruka kuri cholesterol na triglycerides mu buryo bubiri bw'ingenzi.
1. Igabanya Triglycerides: Izi ni izindi nyamaswa mu maraso yacu. Ingano nyinshi y'izi nyamaswa yongera cyane ibyago byo kurwara indwara z'imitsi ifata imitsi. Ubushakashatsi bwagaragaje ko imyitozo ngororamubiri ihoraho ishobora kugabanya urugero rwa triglyceride ku kigero cya 30% kugeza kuri 40% .
2. Yongera urugero rwa HDL (cholesterol nziza): HDL ni ubwoko bwa cholesterol "nziza" bufitiye akamaro umubiri wacu. Icyo izi bikora ni ukujyana cholesterol mbi yikusanyije mu mitsi y'amaraso mu mwijima ikayikuramo. Ibi bivuze ko uko HDL iba nyinshi, ni ko umutima wacu uba mwiza. Imyitozo ngororamubiri ishobora kongera urugero rwa HDL ho 5 kugeza kuri 8 mg/dL.
Ariko dore ikintu. Bitandukanye n'ibyo abantu benshi batekereza, imyitozo ngororamubiri yonyine ntabwo izagabanya cyane urugero rwa LDL (cholesterol mbi). Ariko, niba ushobora kugabanya ibiro byinshi binyuze mu myitozo ngororamubiri, urugero rwa LDL narwo ruzagabanuka.
Ariko, kugabanya triglycerides no kongera HDL ni ingenzi cyane ku buzima bw'umutima wawe. Ikibazo rero ubu ni iki, ni ubuhe bwoko bw'imyitozo ngororamubiri tugomba gukora kugira ngo tugere kuri izi ntego?
Ni ubuhe bwoko bw'imyitozo ngororamubiri bwiza bwo gukora?
Inkuru nziza ni uko udasabwa guhitamo ubwoko runaka bw'imyitozo ngororamubiri kugira ngo ugenzure cholesterol yawe. Igikomeye kuruta imyitozo ngororamubiri ukora ni inshuro uyikora n'uburyo uyikora buri gihe.
Abaganga batekerezaga ko imyitozo ngororamubiri yo mu mubiri, yongera umuvuduko wo guhumeka no kwihangana, ari yo yonyine yagira ingaruka kuri cholesterol. Ariko ubu twasanze atari byo. Imyitozo yo kwirinda indwara, nko guterura ibiremereye, ishobora no kugira ingaruka nziza kuri cholesterol. By'umwihariko, iyo ukoresheje ibiro biringaniye kandi ugakora imyitozo yo kuzenguruka, ushobora kubona iterambere ryiza cyane rya triglycerides na HDL.
Impuguke mu by'ubuvuzi zikunze gutanga inama yo guhuza ubu bwoko butatu bw'imyitozo ngororamubiri kugira ngo ugere ku musaruro mwiza ku buzima.
| Ubwoko bw'imyitozo ngororamubiri | Mu magambo make ... | Inyungu nyamukuru |
|---|---|---|
| Aerobics (kwihangana) | Ikintu cyose cyongera umuvuduko w'umutima wawe, nko kugenda vuba, kwiruka, gusimbuka, koga, cyangwa ku igare. | Ikomeza umutima n'ibihaha. |
| Imyitozo ngororamubiri | Ibintu nko guterura udupira two mu bwoko bwa dumbbell, gukoresha imashini zipima ibiro, no gukora push-up ukoresheje ibiro by'umubiri. | Ikubaka imitsi kandi ikihutisha imikorere y'umubiri. |
| Guhindura imiterere | Imyitozo ngororamubiri yo kunanura imitsi, yoga, nibindi. | Bituma imitsi n'ingingo birushaho koroha, bigabanya imvune. |
Rero, ntugatekereze cyane niba ugenda n'amaguru cyangwa wiruka, woga cyangwa ugendera ku igare, uterura udupira tw'amaguru cyangwa ukoresha imashini. Ibi byose ni ingenzi. Ni byiza gusimbuza ubwo bwoko bw'imyitozo ngororamubiri. Kuko ubuzima ari uruvange rw'imbaraga, ubworoherane, no kwihangana.
Ese ugomba gukora imyitozo ngororamubiri kugeza urwaye?
Abantu benshi batekereza ko kugira ngo babone umusaruro mwiza, bagomba gukora imyitozo ngororamubiri kugeza bananiwe kandi "bumva ubushye." Ibyo bishobora kuba ukuri ku ntego nko kugira umubiri mwiza. Ariko ibyo ntibivuze ko ugomba kugenzura cholesterol na triglycerides.
Abahanga mu myitozo ngororamubiri bakoresha ijambo "FIT" kugira ngo basobanure ibice bitatu by'ingenzi bigize imyitozo ngororamubiri.
- F (Inshuro):Ubikora kangahe?
- I (Ubukana): Ubikora cyane gute?
- T (Igihe/Igihe): Bizatwara igihe kingana iki?
Mu kugenzura cholesterol, ibintu bibiri by'ingenzi muri iri hame rya FIT ni F (umubare w'imyitozo) na T (igihe). I (ubukana) ntabwo ari ingenzi cyane.
None se wabikora ute?
Inama y'ingenzi ni ugukora siporo nibura iminota 30 ku munsi, iminsi 5 cyangwa 6 mu cyumweru .
Mu magambo make, ni byiza cyane gukora imyitozo ngororamubiri iri hagati y'iminota 30 na 45 ku muvuduko uringaniye kuruta gukora imyitozo ngororamubiri ikomeye iminota 5 kugeza ku 10 ku muvuduko uri hejuru w'umutima, ufashe ku biganza bya treadmill. Ni umugani ko ugomba gutera umutima wawe ku rugero ntarengwa kugira ngo ubone umusaruro. Icy'ingenzi ni ukubikora.
Tekereza uri kuri terefone ikora nk'iy'uruhande rw'inyuma. Shyiraho imbaraga zo guhangana na zo kugeza kuri 3 hanyuma ushyireho igihe mu gihe cy'iminota 45. Ushobora kuba utarimo kubira ibyuya nk'umuntu uri iruhande rwawe. Bashobora kuba bakora imyitozo vuba kandi ikomeye. Ariko igitangaje ni uko ibisubizo by'urugero rwa cholesterol na triglyceride mu mubiri wawe ari bimwe n'iby'umuntu ukora cyane, nko kuzamuka umusozi.
Kandi wibuke ko ubona izindi nyungu nyinshi zirenze kugabanya cholesterol. Imyitozo ngororamubiri igabanya umuvuduko w'amaraso, igafasha mu kugenzura diyabete, kandi ikagabanya ibyago byo kurwara indwara z'umutima na stroke. Mu by'ukuri, imyitozo ngororamubiri ni imwe mu miti myiza umubiri wacu ushobora kuduha.
Ubutumwa bwo kujyana mu rugo
- Ikintu cy'ingenzi mu kugenzura cholesterol si ubukana bw'imyitozo ngororamubiri, ahubwo ni inshuro zayo n'uburyo ikomeza gukora .
- Kugira ngo ubone umusaruro mwiza, kora imyitozo ngororamubiri ikoresheje imbaraga ziringaniye mu gihe cy'iminota 30-45 ku munsi, iminsi 5 cyangwa 6 mu cyumweru .
- Ushobora kugera ku musaruro mwiza uhinduranya ubwoko butatu bw'imyitozo ngororamubiri : Aerobic (gutembera vuba), Ingufu (guterura ibiremereye), na Flexibilite (kunanura).
- Imyitozo ngororamubiri yongera HDL ("cholesterol nziza") kandi ikagabanya cyane triglycerides ("ibinure bibi").
- Ni ingenzi cyane kuvugana na muganga wawe no gusaba inama mbere yo gutangira gahunda iyo ari yo yose yo gukora imyitozo ngororamubiri, cyane cyane niba ufite izindi ndwara (nk'indwara ya diyabete cyangwa umuvuduko ukabije w'amaraso).
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.