Ko kuongororwa kweropa rako munguva pfupi yapfuura kana mushumo we lipid profile wakaratidza here kuti triglycerides yako yakakwira? Zvakajairika kunzwa kutya uye kunetseka zvishoma paunoona izvi. Vanhu vazhinji vanofunga nezve cholesterol chete, asi triglycerides chimwe chinhu chine simba guru pahutano hwemwoyo yedu. Asi usazvidya mwoyo. Pane chinhu chimwe chete chinoshanda uye chiri nyore chaunogona kuita kudzora chirwere ichi. Kurovedza muviri . Nhasi, tichataura nezvekuti ungaderedza sei triglycerides mazinga kuburikidza nekurovedza muviri.
Kutanga, ngationei, chii chinonzi triglycerides?
Zvichitaurwa zviri nyore, triglycerides rudzi rwemafuta anowanikwa muropa redu. Mushure mekudya, muviri unoshandura macalorie akawandisa ayo muviri wedu usingade panguva iyoyo kuita triglycerides woachengeta mumasero emafuta. Gare gare, kana simba richidikanwa, mahormone anoburitsa triglycerides aya akachengetwa.
Kunyangwe izvi zviri zvakajairika, dambudziko rinomuka patinoramba tichidya macalorie akawanda (kunyanya chikafu chine shuga yakawanda nemacarbohydrate) kupfuura zvatinoda. Zvadaro huwandu hwe triglyceride muropa hunotanga kukwira nguva dzose. Izvi zvinonzi hypertriglyceridemia. Dambudziko iri rinowedzera njodzi yezvirwere zvakakomba zvakaita sechirwere chemwoyo, sitiroko, uye pancreatitis.
Kurovedza muviri kunoderedza sei triglycerides?
Funga nezvazvo, kana uchirovedza muviri, tsandanyama dzako dzinoda simba, handiti? Kuti uwane simba iri, muviri unotanga washandisa shuga netriglycerides muropa. Saka paunorovedza muviri zuva nezuva, triglycerides idzi dzinowedzerwa muropa dzinopiswa dzoshandurwa kuita simba. Mushure mechinguva, huwandu hwetriglycerides muropa rako hunotanga kudzikira zvishoma nezvishoma.
Chinhu chakanakisa ndechekuti, haufanirwe kudzikisa huremu kuti uwane mhedzisiro iyi. Kubva pazuva raunotanga kurovedza muviri, shanduko idzi dzakanaka dzinotanga kuitika mumuviri wako. Zvakare, kurovedza muviri kunowedzera huwandu hweHDL cholesterol, rudzi rwecholesterol rwakanakira muviri wako.
Ndeapi maekisesaizi akanakisa ekuderedza triglycerides?
Mhedzisiro yakanakisisa inowanikwa nekurovedza muviri kwe aerobic, izvo zvinowedzera kurova kwemoyo. Isu tinodanawo izvi kuti "cardio". Zvinobatsira zvikuru kana ukaita rudzi urwu rwekurovedza muviri kwemaminitsi 20-30 pazuva, mazuva mashanu pasvondo . Chinhu chakakosha kusarudza chimwe chinhu chaunofarira uye chaunogona kunakidzwa nacho. Ipapo unogona kuramba usinganeti.
Yeuka, kana usati wamborovedza muviri kare, zvakakosha zvikuru kutaura nachiremba wako usati watanga maitiro matsva ekurovedza muviri.
Heano mamwe maekisesaizi akanaka aunogona kusarudza kubva:
| Rudzi rwekurovedza muviri | Rudzi rwekurovedza muviri |
|---|---|
| Kufamba nekukurumidza | Kumhanya-mhanya |
| Kutasva bhasikoro | Kushambira |
| Kukwira masitepisi (pamuchina kana wenguva dzose) | Tambo yekusvetuka |
| Maekisesaizi ekutamba akaita seZumba | Mitambo yakaita setennis kana badminton |
| Kushandisa muchina we elliptical | Kickboxing |
Wedzera kudzidziswa kwesimba
Kunyange pasina humbowo hwakajeka hwekuti kurovedza muviri nesimba, sekusimudza masimbi, kunoderedza triglycerides zvakananga, kune pundutso huru isina kunanga . Izvi zvinoshanda sei? Paunosimudza masimbi, tsandanyama dzako dzinosimba. Tsandanyama dzakasimba dzinopisa macalorie akawanda mukati mezuva, kunyangwe paunenge usiri kurovedza muviri. Paunopisa macalorie nenzira iyi, zviri nyore kuderedza huremu. Kuderedza huremu chimwe chikonzero nei huwandu hwe triglyceride huchigona kudzikiswa.
Zvisinei, kana uri mutsva pakushandisa masimbi ekusimudza masimbi, tsvaga rubatsiro kubva kumudzidzisi ane hunyanzvi kuti udzidze maitiro akakodzera . Kusimudza masimbi zvisiri izvo kunogona kuwedzera njodzi yekukuvara.
Nzira dziri nyore dzekuwedzera maekisesaizi muhupenyu hwako hwakabatikana
"Aa, handina nguva yekuisa parutivi maminitsi makumi matatu pazuva," ungafunga kudaro. Usarega izvozvo zvichikuodza mwoyo pakuita maekisesaizi. Sezvakataurwa naDr. Robert Bono, aimbova purezidhendi weAmerican Heart Association, "Haufanire kupfeka shangu dzako dzekumhanya uye kudikitira zuva rese. Unogona kungova nekushingaira sezvaunokwanisa mukati mezuva rese."
Tanga zvishoma. Kana usingakwanise kuita maminetsi makumi matatu panguva, edza kuita maminetsi gumi katatu pazuva . Inyaya huru. Heano mamwe mazano ari nyore ekuwedzera mamwe maekisesaizi pazuva rako rakabatikana:
- Famba-famba uchitaura pafoni .
- Paunenge uchiona TV, simuka panguva yekushambadza uye famba-famba mumba kwechinguva.
- Shandisa pedometer kana smartphone app kuverenga nhanho dzako. Zvipe chinangwa chekupedza nhanho zviuru gumi pazuva .
- Kwira masitepisi pane kushandisa elevator.
- Dhawunirodha app ine zvirongwa zvekurovedza muviri zvemaminitsi gumi uchishandisa smartphone yako.
Kana ukaita izvi semaitiro ekurovedza muviri, pamwe nekudya zvine hutano , unogona kuwana mhedzisiro yakanaka kwazvo. Zvichavandudza hutano hwako hwemuviri pamwe nehwepfungwa dzako zvikuru.
Mharidzo Yekuenda Nayo Kumba
- Kuwedzera kwe triglycerides muropa rako kunowedzera njodzi yechirwere chemwoyo, uye kunogona kudzorwa zvinobudirira nekurovedza muviri.
- Kuti uwane mhedzisiro yakanaka, ita maekisesaizi ekurovedza muviri anowedzera kurova kwemoyo wako kwemaminitsi angangoita makumi matatu pazuva, mazuva mashanu pasvondo.
- Hazvidikanwi kuti huremu hwemuviri wako huve hwakaderera kuti uwane mhedzisiro yekurovedza muviri.
- Kudzidzira simba kunobatsira nenzira isina kunanga nekusimbisa tsandanyama uye kuwedzera kupisa macalorie.
- Kana wakabatikana, edza kuramba uchiita maekisesaizi zuva rese. Kunyangwe kuita maekisesaizi mapfupi emaminitsi gumi kunobatsira zvikuru.
- Zvakakosha kubvunza chiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri, kunyanya kana uine zvimwe zvirwere.
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