Xa ugqirha wakho ekuxelela ukuba i-cholesterol yakho iphezulu kancinci kwingxelo yakho yegazi, enye yezona ngcebiso zibalulekileyo oza kukunika kukuba "uzilolonge ngakumbi." Mhlawumbi ucinga, "Kulungile, kodwa luhlobo luni lomthambo endifanele ndiwenze? Ndifanele ndiwenze ixesha elingakanani? Zingaphi iintsuku ngeveki endifanele ndiwenze?" Umthambo uyichaphazela njani i-cholesterol? Namhlanje, siza kufumana iimpendulo kuyo yonke le mibuzo. Ukuba uyiqonda kakuhle le nto kwaye uyenze ngokuchanekileyo, ungabona umahluko omkhulu.
Ukuzilolonga kuyichaphazela njani i-cholesterol yethu?
Kulungile, masiqale sijonge okwenzekayo emzimbeni xa sizilolonga. Xa sizilolonga rhoqo, oko kuchaphazela i-cholesterol kunye ne-triglycerides ngeendlela ezimbini eziphambili.
1. Yehlisa iiTriglycerides: Ezi lolunye uhlobo lwamafutha egazini lethu. Amanqanaba aphezulu ala mafutha anyusa kakhulu umngcipheko wokuba nesifo semithambo yegazi yentliziyo. Izifundo zibonise ukuba ukuzilolonga rhoqo kunokunciphisa amanqanaba e-triglyceride ngama-30% ukuya kuma-40% .
2. Yonyusa amanqanaba e-HDL (i-cholesterol elungileyo): I-HDL luhlobo "olulungileyo" lwe-cholesterol oluluncedo emizimbeni yethu. Oku kwenziwa zezi zinto kukuthatha i-cholesterol embi eqokelelene kwimithambo yegazi iye esibindini kwaye iyisuse. Oku kuthetha ukuba xa i-HDL iphezulu, kokukhona ingcono entliziyweni yethu. Ukuzilolonga kunokunyusa amanqanaba e-HDL nge-5 ukuya kwi-8 mg/dL.
Kodwa nantsi into. Ngokwahlukileyo koko abantu abaninzi bacinga, ukuzilolonga kukodwa akuyi kunciphisa kakhulu amanqanaba e-LDL (i-cholesterol embi). Nangona kunjalo, ukuba unokunciphisa ubunzima obukhulu ngokuzilolonga, amanqanaba akho e-LDL nawo aya kuncipha.
Nangona kunjalo, ukwehlisa i-triglycerides kunye nokunyusa i-HDL kubaluleke kakhulu kwimpilo yentliziyo yakho. Ngoko ke umbuzo ngoku ngulo, loluphi uhlobo lomthambo esifanele siwenze ukuze sifikelele kwezi njongo?
Zeziphi iintlobo zokuzilolonga ezifanelekileyo onokuthi uzenze?
Iindaba ezimnandi zezokuba akufuneki ukhethe uhlobo oluthile lomthambo ukuze ulawule i-cholesterol yakho. Okubaluleke ngaphezu kokwenza umthambo kukuba ukwenza kangaphi kwaye uwenza rhoqo kangakanani.
Oogqirha babecinga ukuba kuphela umthambo we-aerobic, owonyusa isantya sokuphefumla kunye nokunyamezela, onokuthi uchaphazele i-cholesterol. Kodwa ngoku sifumanise ukuba oko akuyonyani. Uqeqesho lokuxhathisa, olufana nokuphakamisa iintsimbi, lunokuba nefuthe elihle kakhulu kwi-cholesterol. Ngokukodwa, ukuba usebenzisa ubunzima obuphakathi kwaye wenze uqeqesho lwesekethe, ungabona ukuphucuka okuhle kakhulu kwi-triglycerides kunye ne-HDL.
Iingcali zonyango zidla ngokucebisa indibaniselwano yezi ntlobo zintathu zokuzilolonga ukuze kufumaneke iziphumo eziphezulu zempilo.
| Uhlobo lokuzilolonga | Kalula nje... | Inzuzo ephambili |
|---|---|---|
| Ii-aerobics (ukunyamezela) | Nantoni na eyonyusa isantya sentliziyo yakho, njengokuhamba ngokukhawuleza, ukubaleka, ukutsiba, ukudada, okanye ukukhwela ibhayisekile. | Yomeleza intliziyo nemiphunga. |
| Uqeqesho lwaMandla | Izinto ezifana nokuphakamisa ii-dumbbells, ukusebenzisa oomatshini bokutsala ubunzima, kunye nokwenza ii-push-ups usebenzisa ubunzima bomzimba. | Yakha izihlunu kwaye ikhawulezisa imetabolism. |
| Ukuguquguquka | Ukuzilolonga, i-yoga, njl. | Igcina izihlunu kunye namalungu eguquguquka, inciphisa ukwanda kokwenzakala. |
Ngoko ke, musa ukucinga kakhulu malunga nokuba uhamba ngeenyawo okanye ubaleka, udada okanye ubhayisekile, uphakamisa ii-dumbbells okanye usebenzisa oomatshini. Zonke ezi zinto zibalulekile. Kungcono ukutshintsha olu hlobo lomthambo. Kuba impilo yindibaniselwano yamandla, ukuguquguquka, kunye nokunyamezela.
Ngaba kufuneka uzilolonge umzimba ude ugule?
Abantu abaninzi bacinga ukuba ukuze bafumane iziphumo ezilungileyo, kufuneka benze umthambo bade badinwe baze “bazive ukutsha.” Oko kunokuba yinyani kwiinjongo ezifana nokuzilolonga. Kodwa oko akuthethi ukuba kufuneka ulawule i-cholesterol kunye ne-triglycerides yakho.
Iingcali zempilo zisebenzisa igama elithi "FIT" ukushwankathela izinto ezintathu eziphambili zokuzilolonga.
- F (Ukuphindaphinda):Uyenza kangaphi loo nto?
- Mna (Ubukhali): Uyenza ngokuzimisela kangakanani loo nto?
- T (Ixesha/Ubude): Kuza kuthatha ixesha elingakanani?
Kulawulo lwe-cholesterol, iinkalo ezimbini ezibalulekileyo zalo mgaqo we-FIT yi-F (inani leeseshoni) kunye ne-T (ixesha). I (ubukhali) ayibalulekanga kangako.
Ngoko ke ufanele ukwenze njani?
Icebiso elibaluleke kakhulu kukuzilolonga ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 okanye ezi-6 ngeveki .
Ngamafutshane, kungcono kakhulu ukwenza umthambo ophakathi imizuzu engama-30 ukuya kwengama-45 ngesantya esiphakathi kunokwenza umthambo onzima imizuzu emi-5 ukuya kwelishumi ngesantya esiphezulu sentliziyo, ubambe izibambo zetreadmill. Yintsomi ukuba kufuneka utyhale isantya sentliziyo yakho ukuya kumda ukuze ufumane iziphumo. Into ebalulekileyo kukwenza oko.
Khawuthelekelele usebenzisa i-elliptical trainer. Beka ukumelana ukuya kuthi ga kwi-3 uze ubeke i-timer imizuzu engama-45. Usenokungabi namanzi amaninzi njengomntu osecaleni kwakho. Basenokuba basebenza ngokukhawuleza nangakumbi. Kodwa okumangalisayo kukuba, iziphumo zamanqanaba akho e-cholesterol kunye ne-triglyceride ziyafana nezo zomntu osebenza nzima, njengokunyuka intaba.
Kwaye khumbula, ufumana ezinye izibonelelo ezininzi ngaphaya kokulawula i-cholesterol. Ukuzilolonga kunciphisa uxinzelelo lwegazi, kunceda ukulawula isifo seswekile, kwaye kunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sohlangothi. Enyanisweni, ukuzilolonga yenye yezona mayeza zibalaseleyo imizimba yethu enokusinika zona.
Umyalezo Wokuya Ekhaya
- Eyona nto ibalulekileyo ekulawuleni i-cholesterol ayikokuba inzima kangakanani na imithambo, kodwa kukwenza rhoqo kwayo kunye nokuqhubeka kwayo .
- Ukuze ufumane iziphumo ezilungileyo, yenza umthambo ophakathi imizuzu engama-30-45 ngosuku, iintsuku ezi-5 okanye ezi-6 ngeveki .
- Ungafumana iziphumo eziphezulu ngokutshintshana phakathi kwe -aerobic (ukuhamba ngokukhawuleza), amandla (ukuphakamisa iintsimbi), kunye nokuguquguquka (ukuzolula).
- Ukuzilolonga kunyusa i-HDL ("i-cholesterol" elungileyo) kwaye kunciphisa kakhulu i-triglycerides ("i-fat" embi).
- Kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, ingakumbi ukuba unezinye iingxaki zempilo (ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu).
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