Ngaba ingxelo yakho yakutshanje yovavanyo lwegazi okanye yeprofayili ye-lipid ibonise ukuba ii-triglycerides zakho ziphezulu? Kuqhelekile ukuba uzive usoyika kwaye ukhathazekile xa ubona oku. Abantu abaninzi bacinga kuphela nge-cholesterol, kodwa ii-triglycerides nazo ziyinto enempembelelo enkulu kwimpilo yentliziyo yethu. Kodwa ungakhathazeki. Kukho into enye esebenzayo nelula onokuyenza ukulawula le meko. Oko kukuzilolonga . Namhlanje, siza kuthetha ngendlela yokunciphisa amanqanaba e-triglyceride ngokuzilolonga.
Okokuqala, makhe sibone, zithini ii-triglycerides?
Ngamafutshane, ii-triglycerides luhlobo lwamafutha afumaneka egazini lethu. Emva kokutya, umzimba uguqula iikhalori ezingaphezulu ezingafunwayo ngumzimba wethu ngelo xesha zibe zii-triglycerides kwaye uzigcine kwiiseli zamafutha. Kamva, xa kufuneka amandla, iihomoni zikhupha ezi triglycerides zigciniweyo.
Nangona le nkqubo iqhelekile, ingxaki ivela xa siqhubeka nokutya iikhalori ezingaphezulu (ingakumbi ukutya okuneswekile eninzi kunye neecarbohydrate) kunokuba sikudingayo. Emva koko amanqanaba e-triglyceride egazini aqala ukuba phezulu rhoqo. Oku kubizwa ngokuba yi-hypertriglyceridemia. Le meko inyusa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo, istroke, kunye ne-pancreatitis.
Ukuzilolonga kunciphisa njani i-triglycerides?
Cinga ngayo, xa uzilolonga, izihlunu zakho zifuna amandla, akunjalo? Ukuze ufumane la mandla, umzimba uqala usebenzise iswekile kunye ne-triglycerides egazini. Ngoko ke xa uzilolonga imihla ngemihla, ezi triglycerides ezongezelelweyo egazini ziyatshiswa zize ziguqulwe zibe ngamandla. Emva kwexesha elithile, amanqanaba e-triglyceride egazini lakho aya kuqala ukwehla kancinci kancinci.
Eyona nto ilungileyo kukuba, akufuneki unciphise umzimba ukuze ufumane ezi ziphumo. Ukususela kumhla oqala ngawo ukuzilolonga, olu tshintsho luqala ukwenzeka emzimbeni wakho. Kwakhona, ukuzilolonga kwandisa amanqanaba akho e-HDL cholesterol, uhlobo lwe-cholesterol elungileyo emzimbeni wakho.
Zeziphi iindlela zokuzilolonga ezilungileyo zokunciphisa i-triglycerides?
Iziphumo ezilungileyo zifumaneka ngokuzivocavoca nge-aerobic, nto leyo enyusa izinga lokubetha kwentliziyo. Sikwabiza oku ngokuthi "i-cardio". Kulungile kakhulu ukuba uthatha olu hlobo lomthambo imizuzu engama-20-30 ngosuku, iintsuku ezi-5 ngeveki . Eyona nto ibalulekileyo kukukhetha into oyithandayo kwaye onokonwabela ukuyenza. Emva koko ungaqhubeka ngaphandle kokudinwa.
Khumbula, ukuba awukaze uzilolonge ngaphambili, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqale inkqubo entsha yokuzilolonga.
Nazi ezinye iindlela zokuzilolonga ezilungileyo onokukhetha kuzo:
| Uhlobo lokuzilolonga | Uhlobo lokuzilolonga |
|---|---|
| Ukuhamba ngokukhawuleza | Ukubaleka |
| Ukukhwela ibhayisekile | Ukuqubha |
| Ukunyuka izitebhisi (kumatshini okanye kwisixhobo esiqhelekileyo) | Intambo yokutsiba |
| Ukuzilolonga komdaniso okufana neZumba | Imidlalo efana ne-tennis okanye i-badminton |
| Ukusebenzisa umatshini we-elliptical | I-Kickboxing |
Yongeza uqeqesho lokuqina
Nangona kungekho bungqina bucacileyo bokuba uqeqesho lokuqinisa umzimba, olufana nokuphakamisa iintsimbi, luyayinciphisa ngokuthe ngqo i-triglycerides, lunenzuzo engathanga ngqo . Isebenza njani loo nto? Xa uphakamisa iintsimbi, izihlunu zakho ziyaqina. Izihlunu ezomeleleyo zitshisa iikhalori ezininzi imini yonke, nokuba awuzilolongi. Xa utshisa iikhalori ngale ndlela, kulula ukunciphisa umzimba. Ukunciphisa umzimba sesinye isizathu sokuba amanqanaba e-triglyceride anokuncitshiswa.
Nangona kunjalo, ukuba usandul’ ukuqalisa ukuphakamisa iintsimbi, funa uncedo kumqeqeshi oqeqeshiweyo ukuze ufunde indlela echanekileyo yokuphakamisa iintsimbi . Ukuphakamisa iintsimbi ngendlela engafanelekanga kunokunyusa umngcipheko wokwenzakala.
Iindlela ezilula zokongeza umthambo kubomi bakho obuxakekileyo
"Owu, andinalo ixesha lokubekela ecaleni imizuzu engama-30 ngosuku," unokucinga. Musa ukuvumela oko kukutyhafise ekuzilolongeni. Njengoko uGqr. Robert Bono, owayengumongameli we-American Heart Association, esitsho, "Akunyanzelekanga ukuba unxibe izihlangu zakho zokubaleka kwaye ubile imini yonke. Ungenza nje konke okusemandleni akho imini yonke."
Qala kancinci. Ukuba awukwazi ukwenza imizuzu engama-30 ngexesha, zama ukwenza imizuzu eli-10 kathathu ngemini . Yinto enkulu leyo. Nazi ezinye zeengcinga ezilula zokongeza umthambo kusuku lwakho oluxakekileyo:
- Hambahamba ngelixa uthetha kwifowuni .
- Xa ubukele iTV, vuka ngexesha leentengiso uze ujikeleze indlu okwethutyana.
- Sebenzisa i-pedometer okanye i-app ye-smartphone ukuze ubale amanyathelo akho. Zibekele usukelo lokugqiba amanyathelo ali-10,000 ngosuku .
- Thabatha izinyuko endaweni yokusebenzisa ilifti.
- Khuphela usetyenziso olunezicwangciso zokuzilolonga zemizuzu eli-10 kwifowuni yakho.
Ukuba ukwenza oku kube yindlela yokuzilolonga, kunye nokutya okunempilo , unokufumana iziphumo ezilungileyo kakhulu. Kuya kuyiphucula kakhulu impilo yakho yomzimba kunye nempilo yakho yengqondo.
Umyalezo Wokuya Ekhaya
- Amanqanaba aphezulu e-triglyceride egazini lakho andisa umngcipheko wesifo sentliziyo, kwaye anokulawulwa ngempumelelo ngokuzivocavoca.
- Ukuze ufumane iziphumo ezilungileyo, yenza umthambo we-aerobic onyusa izinga lentliziyo yakho malunga nemizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki.
- Akunyanzelekanga ukuba ubunzima bomzimba wakho bube sezantsi ukuze ufumane iziphumo zokuzilolonga.
- Uqeqesho lokuqinisa umzimba lunceda ngokungathanga ngqo ngokuqinisa izihlunu nokunyusa ukutshiswa kweekhalori.
- Ukuba uxakekile, zama ukuhlala usebenza imini yonke. Nokuba uzilolonga imizuzu eli-10 imfutshane, ziluncedo kakhulu.
- Kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzilolonga, ingakumbi ukuba unezinye iingxaki zempilo.
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