Ese ikizamini cyawe giherutse gupimwa mu maraso cyangwa raporo y’imiterere y’ibinure bya lipide cyagaragaje ko triglycerides zawe ziri hejuru? Ni ibisanzwe kumva ufite ubwoba no guhangayika iyo ubibonye. Abantu benshi batekereza kuri cholesterol gusa, ariko triglycerides nazo ni ikintu bigira ingaruka zikomeye ku buzima bw'umutima wacu. Ariko ntugahangayike. Hari ikintu kimwe cyiza kandi cyoroshye ushobora gukora kugira ngo ugenzure iki kibazo. Ni imyitozo ngororamubiri . Uyu munsi, turaganira ku buryo bwo kugabanya triglycerides binyuze mu myitozo ngororamubiri.
Reka tubanze turebe triglycerides ni iki?
Muri make, triglycerides ni ubwoko bw'ibinure biboneka mu maraso yacu. Iyo tumaze kurya, umubiri uhindura karori zirenze umubiri wacu udakeneye icyo gihe mo triglycerides hanyuma ukabishyira mu turemangingo tw'ibinure. Nyuma, iyo hakenewe ingufu, imisemburo irekura izi triglycerides zabitswe.
Nubwo iyi nzira ari isanzwe, ikibazo kivuka iyo dukomeje kurya karori nyinshi (cyane cyane ibiryo birimo isukari nyinshi na karubohidrati) kurusha ibyo dukeneye. Hanyuma urugero rwa triglyceride mu maraso rutangira kuba hejuru buri gihe. Ibi byitwa hypertriglyceridemia. Iyi ndwara yongera ibyago byo kurwara indwara zikomeye nk'indwara z'umutima, gucika imitsi, na pancreatitis.
Ni gute imyitozo ngororamubiri igabanya triglycerides?
Tekereza nawe, iyo ukora siporo, imitsi yawe ikenera ingufu, sibyo? Kugira ngo ubone izi ngufu, umubiri ubanza gukoresha isukari na triglycerides mu maraso. Rero iyo ukora siporo buri munsi, izi triglycerides ziyongera mu maraso ziratwikwa zigahinduka ingufu. Nyuma y'igihe runaka, urugero rwa triglycerides mu maraso yawe ruzatangira kugabanuka buhoro buhoro.
Igishimishije ni uko, ntabwo ari ngombwa kugabanya ibiro kugira ngo ubone ibi bisubizo. Kuva umunsi utangiye gukora imyitozo ngororamubiri, izi mpinduka nziza zitangira kubaho mu mubiri wawe. Nanone, gukora imyitozo ngororamubiri byongera urugero rwa cholesterol ya HDL, ubwoko bwa cholesterol ifitiye umubiri wawe akamaro.
Ni iyihe myitozo ngororamubiri myiza yo kugabanya triglycerides?
Umusaruro mwiza uboneka binyuze mu myitozo ngororamubiri, yongera umuvuduko w'umutima. Ibi kandi tubyita "cardio". Ni byiza cyane iyo ukora ubu bwoko bw'imyitozo ngororamubiri mu gihe cy'iminota 20-30 ku munsi, iminsi 5 mu cyumweru . Ikintu cy'ingenzi ni uguhitamo ikintu ukunda kandi ushobora kwishimira gukora. Hanyuma ushobora gukomeza utiriwe urambirana.
Wibuke ko niba utarigeze ukora siporo mbere, ari ngombwa cyane kuvugana na muganga wawe mbere yo gutangira gukora siporo nshya.
Dore imyitozo ngororamubiri myiza ushobora guhitamo:
| Ubwoko bw'imyitozo ngororamubiri | Ubwoko bw'imyitozo ngororamubiri |
|---|---|
| Kugenda n'amaguru vuba | Kwiruka |
| Kugendera ku igare | Koga |
| Kuzamuka ingazi (kuri mashini cyangwa isanzwe) | Umugozi wo gusimbuka |
| Imyitozo ngororamubiri yo kubyina nka Zumba | Siporo nka tenisi cyangwa badminton |
| Gukoresha imashini ikoresha uruziga | Kickboxing |
Ongeraho imyitozo ngororamubiri
Nubwo nta gihamya ifatika igaragaza ko imyitozo ngororamubiri, nko guterura ibiremereye, igabanya triglycerides mu buryo butaziguye, ifite akamaro kataziguye . Ibyo bikora bite? Iyo uteruye ibiremereye, imitsi yawe irakomera. Imitsi ikomeye itwika kalori nyinshi umunsi wose, ndetse n'iyo utari gukora siporo. Iyo utwika kalori muri ubu buryo, biroroha kugabanya ibiro. Kugabanya ibiro ni indi mpamvu ituma urugero rwa triglyceride rugabanuka.
Ariko, niba uri mushya mu guterura ibyuma, shaka ubufasha ku mutoza w’inzobere kugira ngo amenye uburyo bukwiye bwo guterura ibyuma . Guterura ibyuma nabi bishobora kongera ibyago byo gukomereka.
Uburyo bworoshye bwo kongeramo imyitozo ngororamubiri mu buzima bwawe buhuze
Ushobora gutekereza uti: "Oh, nta mwanya mfite wo gushyiraho iminota 30 ku munsi." Ntureke ngo ibyo bikubuze gukora siporo. Nk'uko Dr. Robert Bono, wahoze ari perezida w'ishyirahamwe ry'umutima rya Amerika abivuga, "Ntabwo ugomba kwambara inkweto zo kwiruka no kubira ibyuya umunsi wose. Ushobora gukora ibishoboka byose umunsi wose."
Tangira gato. Niba udashobora gukora iminota 30 icyarimwe, gerageza gukora iminota 10 gatatu ku munsi . Ibyo ni ikibazo gikomeye. Dore ibitekerezo byoroshye byo kongeramo imyitozo ngororamubiri ku munsi wawe uhuze:
- Tembera urimo kuvugana kuri telefoni .
- Mu gihe ureba televiziyo, haguruka mu gihe cyo kwamamaza kandi utemberere mu nzu gato.
- Koresha porogaramu ya pedometer cyangwa telefoni kugira ngo ubare intambwe zawe. Ishyirireho intego yo kurangiza intambwe 10.000 ku munsi .
- Fata ingazi aho gukoresha ascenseur.
- Kuramo porogaramu ifite gahunda y'imyitozo ngororamubiri y'iminota 10 kuri telefoni yawe.
Iyo ubikoze nk'imyitozo ngororamubiri, hamwe n'indyo nziza , ushobora kugera ku musaruro mwiza cyane. Bizarushaho kunoza ubuzima bwawe bw'umubiri ndetse n'ubuzima bwo mu mutwe.
Ubutumwa bwo kujyana mu rugo
- Ingano ya triglyceride mu maraso yawe yongera ibyago byo kurwara indwara z'umutima, kandi ishobora kugenzurwa neza ukoresheje imyitozo ngororamubiri.
- Kugira ngo ubone umusaruro mwiza, kora imyitozo ngororamubiri yongera umuvuduko w'umutima wawe mu gihe cy'iminota 30 ku munsi, iminsi 5 mu cyumweru.
- Si ngombwa ko ibiro by'umubiri wawe biba bike kugira ngo ubone umusaruro w'imyitozo ngororamubiri.
- Imyitozo ngororamubiri ifasha mu buryo butaziguye mu gukomeza imitsi no kongera gutwika karori.
- Niba ufite akazi kenshi, gerageza gukomeza gukora siporo umunsi wose. Ndetse no gukora siporo ngufi y'iminota 10 birafasha cyane.
- Ni ngombwa cyane kugisha inama muganga wawe mbere yo gutangira gahunda nshya yo gukora imyitozo ngororamubiri, cyane cyane niba ufite izindi ndwara.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.