Ngaba ugqirha ukuxelele ukuba i-cholesterol kunye ne-triglycerides yakho ziphezulu kuvavanyo lwakho lwegazi lwakutshanje? Abantu abaninzi bayoyika kancinci xa besiva eli gama, becinga, "Yintoni le sifo sitsha?" Kodwa eneneni, le yinto enokulawulwa ngezinto ezilula ezifana nokuzilolonga. Akukho sizathu sokoyika. Namhlanje, masithethe ngokuba ziintoni ii-triglycerides, kutheni zisanda, kunye nendlela yokulawula le meko ngokuzivocavoca okulula.
Ngamafutshane, zithini ii-triglycerides?
Ngamafutshane, ii-triglycerides luhlobo lwamafutha afumaneka egazini lethu. Xa sisitya, umzimba wethu uguqula iikhalori ezingaphezulu ongazidingiyo ngelo xesha zibe zii-triglycerides uze uzigcine kwiiseli zethu zamafutha. Xa umzimba ufuna amandla kamva, ezi triglycerides zigciniweyo ziyasetyenziswa.
Cinga ngale ndlela. Xa sithenga ukutya evenkileni, sithatha esikufunayo siye ekhitshini size sibeke okuseleyo efrijini. Kodwa ingxaki kukuba, ukuba siqhubeka nokutya iikhalori ezingaphezulu kunezo sizifunayo, le "friji" iya kuzaliswa ize igcwale. Oko kuthetha ukuba amanqanaba e-triglyceride egazini aya kwanda. Oku kunokusibeka emngciphekweni wesifo sentliziyo kunye nezinye iingxaki zempilo ekuhambeni kwexesha.
Ngoko ke umthambo unceda njani koku? Xa uzilolonga, izihlunu zakho zifuna amandla. Emva koko umzimba wakho uguqula ezi triglycerides zigciniweyo zibe ngamandla uze uzisebenzise. Oko kuthetha ukuba xa uzilolonga, inani le triglycerides egazini lakho liyancipha.
Eyona nto ilungileyo kukuba, ufumana iingenelo zokuzilolonga nokuba awunciphisi ubunzima. Ukongeza, kunyusa amanqanaba akho e-cholesterol 'elungileyo' (i-HDL Cholesterol).
Zeziphi iindlela zokuzilolonga ezilungileyo zokunciphisa i-triglycerides?
Eyona ndlela isebenzayo yokwenza oku kukuzilolonga okunyusa isantya sentliziyo yakho kancinci. Sikwabiza olu hlobo lokuzilolonga ngokuthi 'yi-Aerobic' okanye 'yi-Cardio'. Eyona nto ibalulekileyo kukukhetha into oyithandayo kwaye kulula ukuyenza. Kungangcono ukuba ungenza olu hlobo lokuzilolonga ubuncinci iintsuku ezi-5 ngeveki, imizuzu engama-20-30 ngosuku.
Kubalulekile: Ukuba awuzange uzilolonge ixesha elide, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale into efana nale. Uza kuhlola impilo yakho aze akucebise ukuba yintoni ekulungeleyo.
Nazi ezinye iindlela zokuzilolonga onokukhetha kuzo.
| Uhlobo lokuzilolonga | Indlela yokwenza oko |
|---|---|
| Ukuhamba ngokukhawuleza | Hamba ngokukhawuleza kunesiqhelo ude uzive uphelelwa ngumphefumlo. Ungakwenza oku nomhlobo wakho ngokuhlwa. |
| Ukubaleka | Ukubaleka kancinci. Kungcono ukuba ungabekela ecaleni ixesha loku kusasa. |
| Ukukhwela ibhayisekile | Ukuzilolonga okumnandi nokusebenza kakuhle. Nokuba yibhayisekile engashukumiyo kwindawo yokuzivocavoca kulungile. |
| Ukuqubha | Luqeqesho oluhle kakhulu kumzimba wonke. Aluvakali ngathi lunzima kakhulu kumalungu. |
| Ukuzilolonga ngomdaniso (iZumba/iAerobics) | Ungakwenza ngaphandle kokudinwa kuba ukwenza ngomculo. |
| Ukunyuka Izitebhisi | Sebenzisa izinyuko eofisini nasekhaya. Khetha izinyuko endaweni yelifti. |
Ngaba uqeqesho lokuqinisa alunamsebenzi?
Uqeqesho lobunzima aluzange lufumaneke ukuba lunciphisa ngokuthe ngqo i-triglycerides. Kodwa lunokunceda ngokungathanga ngqo. Uyazi njani?
Xa uphakamisa iintsimbi , izihlunu zakho ziyaqina. Izihlunu ezomeleleyo zitshisa iikhalori ezininzi nokuba umi nje. Xa utshisa iikhalori ngolu hlobo, ubunzima bakho buyalawulwa, okanye unciphisa ubunzima. Ukunciphisa ubunzima kuchaphazela ngokuthe ngqo ukwehla kwe-triglycerides. Ke ngoko, unokunyusa iziphumo zakho ngokwenza umthambo wokuphakamisa iintsimbi iintsuku ezimbini ngeveki kunye nomthambo we-aerobic.
Ngaba uziva ngathi awunalo ixesha lokuzilolonga? Nazi izisombululo!
"Owu, gqirha, ngalo msebenzi wonke lo, liphi ixesha lokuzilolonga?" usenokuba ucinga. Oko kusengqiqweni. Kodwa ukuba unengxaki yokufumana imizuzu engama-30 ngosuku, ungayahlulahlula ibe ngamacandelo amathathu emizuzu eli-10. Into ebalulekileyo kukuhlala usebenza imini yonke.
Nazi ezinye iindlela ezilula onokongeza ngazo umthambo kubomi bakho obuxakekileyo:
- Xa uthetha ngefowuni: Endaweni yokuhlala phantsi, vuka uhambehamba egumbini.
- Xa ubukele iTV: Sukuma ujikeleze kancinci ngexesha leentengiso.
- Sebenzisa izinyuko: Khetha izinyuko endaweni yelifti okanye i-escalator eofisini, kwivenkile enkulu, okanye naphi na.
- Yehla kwisikhululo sebhasi esinye kwangethuba: Ukuba usebenzisa ibhasi, yehla kwisikhululo esinye kwangethuba uze uhambe ngeenyawo uye ekhaya/e-ofisini.
- Bala amanyathelo akho: Iifowuni ezininzi ngoku zine-app ye-pedometer. Zibekele usukelo lwamanyathelo ali-10,000 ngosuku kwaye uzame ukulufezekisa.
- Umsebenzi Wasekhaya: Ukutshayela indlu nokucoca igadi nako kukuzilolonga okuhle.
Wakuba ulwenzile olu qheliselo umkhwa, ukuba uludibanisa nokutya okulungileyo nokunokulinganisela, iziphumo ziya kuba zezokukhawuleza nezihlala zihleli. Nciphisa iswekile, umgubo, nokutya okunamafutha, kwaye utye imifuno emininzi, iziqhamo, imifuno eluhlaza, kunye nokutya okunefayibha eninzi. Ungafumana okungakumbi ngale nto kugqirha wakho.
Umyalezo Wokuya Ekhaya
- Iitriglycerides luhlobo lwamafutha afumaneka egazini. Ukunyuka kwala manqanaba kwandisa umngcipheko wezifo ezahlukeneyo, kuquka nesifo sentliziyo.
- Ukuzilolonga nge-aerobic, okwandisa isantya sentliziyo, imizuzu engama-20-30 ngosuku, iintsuku ezi-5 ngeveki, kunokunciphisa ngempumelelo amanqanaba e-triglyceride.
- Nokuba awunciphisi ubunzima, ukuzilolonga kukodwa kunokunciphisa amanqanaba e-triglyceride kwaye kunyuse amanqanaba e-cholesterol elungileyo (i-HDL).
- Kubalulekile ukufuna iingcebiso kugqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, ingakumbi ukuba ubungazange usebenze ngaphambili.
- Ungafumana iziphumo ezingcono nezihlala ixesha elide ngokutya ukutya okunesondlo (ingakumbi iswekile namafutha aphantsi) kunye nokuzilolonga.
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