Kusimudza zvinorema kunogona kuderedza cholesterol here? Ngationei chokwadi

Chiremba wako akakuudza here mushure megore rako rekupedzisira rekurovedza muviri kuti huwandu hwecholesterol yako hwakakwira zvishoma uye kuti unofanira kungwarira? Anogona kunge akakuudzawo kuti kana ukaramba uine cholesterol yakakwira, uri panjodzi yakakura yekuva nechirwere chemwoyo kana sitiroko . Saka, pamwe nekuchinja mararamiro , chiremba wako anogona kunge akakukurudzirawo kuti uite maekisesaizi nguva dzose.

Asi, pamwe haudi kumhanya manheru. Asi unofarira kuenda kugym nekusimudza masimbi. Saka ungave uchishamisika kuti, "Kusimudza masimbi chete hakubatsiri here kuderedza cholesterol yangu yakakwira?" Uyu mubvunzo unobvunzwa nevanhu vazhinji.

Ngatidzidzei nezve cholesterol zviri nyore.

Kutanga, ngatinzwisisei kuti cholesterol chii chaizvo. Kukosha kwecholesterol yese muropa rako (lipid panel) musanganiswa wezvikamu zvitatu zvikuru.

Zvino ngationei kuti mhando idzi dzecholesterol chii.

Chii chinoitika kune cholesterol nekurovedza muviri?

Ongororo yezvekurapa inoratidza kuti kurovedza muviri kunobatsira pakuderedza cholesterol. Asi kuti zvive nani, zvinofanira kusanganiswa nekurovedza muviri kunobatsira pakushanda kwemwoyo. Kurovedza muviri kunoreva kurovedza muviri kunowedzera kurova kwemoyo, sekumhanya, kufamba nekukurumidza, kushambira, uye kutasva bhasikoro.

Sekureva kweAmerican Heart Association, kuti mwoyo uve neutano hwakanaka, tinofanira:

• Ita maekisesaizi ekurovedza muviri ane mwero kweinenge maminetsi zana nemakumi mashanu pasvondo.
• Kana, ita maminetsi makumi manomwe nemashanu ekurovedza muviri nesimba pasvondo.
• Pamusoro pezvo , unofanira kuita maekisesaizi ekusimudza masimbi kwemazuva maviri pasvondo.

Kurovedza muviri nemwoyo kunowedzera cholesterol yakanaka ( HDL ) uye kunoderedza triglycerides . Zvisinei, kuti uderedze cholesterol yakaipa (LDL), zvakakoshawo kudzora kudya kwako uye kuderedza uremu pamwe chete nekurovedza muviri.

Dzimwe ongororo dzakaratidza kuti kusimudza zvinorema nesimba rakaderera kusvika pakati nepakati kunogona kubatsira kuderedza cholesterol yese. Dzimwe ongororo dzinoratidza kuti chero rudzi rwekurovedza muviri runorema runogona kuderedza cholesterol yeLDL, asi kuti uwedzere cholesterol yeHDL, unofanirwa kuzviita nesimba rakakwirira .

Ungawana sei zvakanakisisa kubva mukurovedza muviri kwekusimudza zvinorema?

Kana uri kufunga nezvekusimudza masimbi kuti ubatsire kudzora huwandu hwemafuta muropa rako, unofanira kuzviita nenzira kwayo. Heano mamwe matipi ekukubatsira.

1. Tanga zvishoma nezvishoma.

Kana usati waenda kugym kwenguva yakareba, usatange zvinhu zvikuru panguva imwe chete. Tanga nenguva pfupi, senge maminetsi gumi nemashanu kusvika makumi maviri , nesimba rakaderera. Shanda nesimba rako kusvika muviri wako wajaira.

2. Shanda nesimba zvishoma kana wajaira.

Mushure memazuva mashoma ekudzidzira uye kujaira, wedzera simba rekurovedza muviri kwako zvishoma. Kuti uderedze cholesterol, zvakanaka kurovedza muviri padanho rinenge 75% - 85% yesimba rako guru. Unogona kubvunza mudzidzisi pajimu kana chiremba wako nezveizvi.

3. Zvakakosha kudzokorora zvinhu kakawanda pane kusimudza uremu hwakawanda.

Apa ndipo panokanganisa vanhu vazhinji. Kana zvasvika pakuderedza cholesterol, mhedzisiro yakanaka inowanikwa nekushandisa huremu huri pakati nepakati uye kuita kudzokorora kwakawanda uye maseti akawanda, pane kusimudza zvinorema zvakanyanya.

4. Sanganisa nekurovedza muviri kwemwoyo

Kuti uwane mhedzisiro yakanaka, sanganisa kusimudza zvinorema nekurovedza muviri. Imwe yenzira dzakanakisisa dzekuita izvi ndeyekushandisa Circuit Training . Izvi zvinoreva kuti unosimudza huremu hwakajairika uye unodzokorora kakawanda, uine nguva shoma yekuzorora pakati pemaseti. Nenzira iyi unowana mabhenefiti ekusimbisa muviri nekurovedza muviri.

5. Chinja usina kuita chinhu chimwe chete

Kuita maekisesaizi akafanana zuva nezuva kunogona kukufinha. Saka chinja maitiro ako ekurovedza muviri. Simudza zvinorema rimwe zuva. Ita maekisesaizi emuviri akadai se pushups, squats, uye lunges rimwe zuva. Shandisa ma resistance bands rimwe zuva. Chinhu chakakosha ndechekuchengetedza simba rakasimba zvisinei nezvaunoita.

6. Ita zvekurovedza muviri pajimu

Kana uchida kuenda kugym, itawo cardio yako ikoko. Unogona kuwana maekisesaizi akanaka emwoyo nemapapu ako uchishandisa michina yakaita semichina ye elliptical nemabhasikoro asingachinjiki pagym.

7. Musakanganwa kudziya uye kutonhodza muviri

Usambokanganwa kudziya muviri usati watanga maekisesaizi uye kudzikamisa muviri mushure mekurovedza muviri. Izvi zvakakosha kuti muviri urambe uchichinjika.

8. Unogona kuzviita kumba zvakare.

Kana uine usimbe hwekuenda kugym kana kuchinaya, usarega izvozvo zvichikutorera mukana wekuti usaite maekisesaizi. Unogona kuita maekisesaizi asingaremedzi uremu akadai semapushups, squats, uye lunges uri muimba yako yekutandarira.

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