Chiremba akakuudza here kuti cholesterol yako ne triglycerides zvakakwira pakuongororwa ropa kwako nguva pfupi yadarika? Vanhu vazhinji vanotya zvishoma pavanonzwa zita iri, vachifunga kuti, "Chii ichi chirwere chitsva?" Asi muchokwadi, ichi chinhu chinogona kudzorwa nezvinhu zviri nyore sekurovedza muviri. Hapana chikonzero chekuvhunduka. Nhasi, ngatitaurei nezve triglycerides chii, nei ichiwedzera, uye maitiro ekudzora chirwere ichi nekurovedza muviri kuri nyore.
Zvichitaurwa zviri nyore, chii chinonzi triglycerides?
Zvichitaurwa zviri nyore, triglycerides rudzi rwemafuta anowanikwa muropa redu. Patinodya, muviri wedu unoshandura macalorie akawandisa ausingade panguva iyoyo kuita triglycerides woachengeta mumasero edu emafuta. Kana muviri uchida simba gare gare, matriglycerides aya akachengetwa anoshandiswa.
Funga nezvazvo nenzira iyi. Patinotenga zvekudya muchitoro, tinotora zvatinoda kuenda nazvo kukicheni toisa zvimwe mufiriji. Asi dambudziko nderekuti, kana tikaramba tichidya macalorie akawanda kupfuura atinoda, "firiji" iyi ichazara yozara. Izvi zvinoreva kuti huwandu hwe triglyceride muropa huchawedzera. Izvi zvinogona kutiisa panjodzi yezvirwere zvemwoyo nezvimwe zvinetso zvehutano kwenguva refu.
Saka kurovedza muviri kunobatsira sei pane izvi? Paunorovedza muviri, tsandanyama dzako dzinoda simba. Ipapo muviri wako unoshandura ma triglycerides aya akachengetwa kuita simba woashandisa. Izvi zvinoreva kuti paunorovedza muviri, huwandu hwe triglycerides muropa rako hunoderera.
Chinhu chakanakisa ndechekuti, unowana mabhenefiti ekurovedza muviri kunyangwe usingaderedze huremu. Uye zvakare, zvinowedzera huwandu hwe "cholesterol" yakanaka (HDL Cholesterol).
Ndeapi maekisesaizi akanakisa ekuderedza triglycerides?
Chiitwa chinoshanda zvikuru pakuita izvi kurovedza muviri kunoita kuti mwoyo wako urove zvishoma. Tinochidanawo kuti 'Aerobic' kana kuti 'Cardio'. Chinhu chakakosha kusarudza chimwe chinhu chaunoda uye chiri nyore kwauri kuita. Zvingava zvakanaka kana ukakwanisa kuita rudzi urwu rwekurovedza muviri kwemazuva mashanu pasvondo, kwemaminitsi makumi maviri kusvika makumi matatu pazuva.
Zvakakosha: Kana usina kurovedza muviri kwenguva yakareba, unofanira kutaura nachiremba wako usati watanga chimwe chinhu chakadai. Iye achaongorora hutano hwako uye achakupa mazano ekuti chii chakakunakira.
Heano mamwe maekisesaizi aunogona kusarudza kubva.
| Rudzi rweKurovedza Muviri | Maitiro ekuzviita |
|---|---|
| Kufamba Nekukurumidza | Famba nekukurumidza kupfuura zvawagara uchiita kusvika wanzwa kufema zvishoma. Unogona kutoita izvi neshamwari yako manheru. |
| Kumhanya-mhanya | Kumhanya zvishoma nezvishoma. Zvakanaka kana uchikwanisa kuronga nguva yeizvi mangwanani. |
| Kuchovha mabhasikoro | Kurovedza muviri kunonakidza uye kunoshanda zvikuru. Kunyangwe bhasikoro risingamire panzvimbo yekurovedza muviri rakanaka. |
| Kushambira | Kurovedza muviri kwakanaka kwazvo. Hazvinzwi sekunge zvinorema zvakanyanya pamajoini. |
| Kudzidzira kutamba (Zumba/Aerobics) | Unogona kuzviita usinganeti nekuti unoita nemimhanzi. |
| Kukwira Masitepisi | Shandisa masitepisi muhofisi nekumba. Sarudza masitepisi pane elevator. |
Kurovedza muviri nesimba hakuna zvakunobatsira here?
Kudzidzira uremu hakuna kuwanikwa kuti kunoderedza triglycerides zvakananga. Asi zvinogona kubatsira zvisina kunanga. Unozviziva sei?
Paunosimudza zvinorema , tsandanyama dzako dzinosimba. Tsandanyama dzakasimba dzinopisa macalorie akawanda kunyangwe paunenge wakamira. Paunopisa macalorie akadai, huremu hwako hunodzorwa, kana kuti unodzikisa huremu. Kuderedza huremu kunokanganisa zvakananga kudzikira kwe triglycerides. Saka, unogona kuwedzera mhedzisiro yako nekuita maekisesaizi ekusimudza zvinorema mazuva maviri pasvondo pamwe chete nekurovedza muviri kwe aerobic.
Unonzwa sekuti hauna nguva yekurovedza muviri here? Heano mhinduro dzaungashandisa!
"Ah, chiremba, nebasa rese iri, inguva yekurovedza muviri iri kupi?" ungave uchifunga kudaro. Izvozvo zvine musoro. Asi kana uchiomerwa nekuwana maminitsi makumi matatu pazuva, unogona kuapatsanura kuita zvikamu zvitatu zvemaminitsi gumi. Chinhu chakakosha ndechekugara uchiita basa rekurovedza muviri mukati mezuva rese.
Heano mamwe maitiro ari nyore ekuwedzera maekisesaizi muhupenyu hwako hwakabatikana:
- Paunenge uchitaura pafoni: Usagare pasi, simuka ufambe-fambe mumba.
- Paunenge uchiona TV: Simuka wofamba-famba zvishoma panguva yekushambadza.
- Shandisa masitepisi: Sarudza masitepisi panzvimbo peelevator kana escalator kuhofisi, kuzvitoro, kana kune imwe nzvimbo.
- Buruka pachiteshi chimwe chebhazi nekukurumidza: Kana uri mushandisi webhazi, buruka pachiteshi chimwe nekukurumidza wofamba netsoka uchienda kumba/kuhofisi.
- Verenga matanho ako: Mafoni mazhinji efoni ava neapp ye pedometer. Isa chinangwa chematanho zviuru gumi pazuva uye edza kuzadzisa icho.
- Mabasa Epamba: Kutsvaira imba nekuchenesa bindu kurovedza muviri kwakanakawo.
Kana wangotanga kuita kurovedza muviri uku, kana ukakubatanidza nekudya kwakanaka uye kwakaringana, mhedzisiro yacho ichave nekukurumidza uye inogara kwenguva refu. Deredza shuga, hupfu, uye chikafu chine mafuta, uye idya miriwo yakawanda, michero, miriwo, uye chikafu chine fiber yakawanda. Unogona kuwana rumwe ruzivo nezveizvi kubva kuna chiremba wako.
Mharidzo Yekuenda Nayo Kumba
- MaTriglycerides rudzi rwemafuta anowanikwa muropa. Kuwedzera kwehuwandu uhwu kunowedzera njodzi yekubatwa nezvirwere zvakasiyana-siyana, kusanganisira chirwere chemwoyo.
- Kurovedza muviri kweAerobic, uko kunowedzera kurova kwemoyo, kwemaminitsi makumi maviri kusvika makumi matatu pazuva, mazuva mashanu pasvondo, kunogona kuderedza huwandu hwe triglyceride mumuviri.
- Kunyangwe kana usingaderedze huremu, kurovedza muviri chete kunogona kuderedza huwandu hwe triglycerides uye kuwedzera huwandu hwe good cholesterol (HDL).
- Zvakakosha kubvunza chiremba wako usati watanga chero chirongwa chekurovedza muviri, kunyanya kana usati wamboshanda.
- Unogona kuwana mhedzisiro iri nani uye inogara kwenguva refu nekudya chikafu chakakwana (kunyanya chine shuga shoma nemafuta mashoma) pamwe chete nekurovedza muviri.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga