Ingaba ugqirha wakho ukuxelele emva konyango lwakho lonyaka ophelileyo ukuba amanqanaba akho e-cholesterol aphezulu kancinci kwaye kufuneka uqaphele? Kusenokwenzeka ukuba ukuxelele nokuba ukuba uyaqhubeka une-cholesterol ephezulu, usemngciphekweni omkhulu wokuba nesifo sentliziyo okanye isifo sohlangothi . Ngoko ke, kunye notshintsho kwindlela ophila ngayo , ugqirha wakho kusenokwenzeka ukuba ukucebise ukuba wenze umthambo rhoqo.
Kodwa, mhlawumbi awukuthandi ukubaleka ngokuhlwa. Kodwa uyakuthanda ukuya ejimini nokuphakamisa iintsimbi. Ngoko ke usenokuba uzibuza, "Ngaba ukuphakamisa iintsimbi zodwa akunakunceda ekunciphiseni i-cholesterol yam ephezulu?" Lo ngumbuzo abantu abaninzi abanawo.
Masifunde nge-cholesterol ngokulula.
Okokuqala, masiqonde ukuba yintoni kanye kanye i-cholesterol. Ixabiso lilonke le-cholesterol kuvavanyo lwakho lwegazi (i-lipid panel) ludibaniso lwezinto ezintathu eziphambili.
Eyona nto ibalulekileyo kukuba kubalulekile ukuba nabani na emva kweminyaka engama-20, nokuba imeko yakhe yempilo injani na, ahlolwe i-cholesterol yakhe ubuncinane kanye kwiminyaka emi-5 .
Ngoku makhe sibone ukuba zeziphi ezi ntlobo ze-cholesterol.
| Uhlobo lwekholesteroli | Kalula nje… |
|---|---|
| I-cholesterol ye-LDL (i-Low-Density Lipoprotein) | Yile nto siyibiza ngokuba yi "cholesterol embi." Oku kunokuqokelelwa kwimithambo yegazi kwaye kuyithintele. Yile nto kufuneka siyinciphise. |
| I-cholesterol ye-HDL (i-High-Density Lipoprotein) | Oku kubizwa ngokuba yi "cholesterol elungileyo" kuba ezi zinto zizenzayo kukuqokelela i-LDL cholesterol embi ziyise esibindini ukuze isuswe emzimbeni. Okukhona zininzi, kokukhona zingcono. |
| Iitriglycerides | Ezi luhlobo lwamafutha akhutshwa emzimbeni ngokutya esikutyayo. Ukwanda kwezi zinto akulunganga entliziyweni. |
Kwenzeka ntoni kwi-cholesterol xa uzilolonga?
Uphando lwezonyango lubonisa ukuba uqeqesho lokumelana nemithambo lunefuthe elihle kwi-cholesterol. Kodwa ukuze ufumane iziphumo ezilungileyo, kufuneka ludityaniswe noqheliso lwe-cardio. I-Cardio ibhekisa kwimithambo enyusa izinga lentliziyo, njengokubaleka, ukuhamba ngokukhawuleza, ukudada, kunye nokukhwela ibhayisekile.
Ngokutsho kwe-American Heart Association, ukuze sifumane impilo entle yentliziyo, kufuneka:
- Yenza ubuncinci imizuzu eli-150 yokuzilolonga nge-aerobics enomlinganiselo ophakathi ngeveki.
- Okanye, yenza ubuncinane imizuzu engama-75 yomsebenzi we-aerobic onzima ngeveki.
- Ukongeza , kufuneka wenze umthambo wokuphakamisa iintsimbi ubuncinane iintsuku ezimbini ngeveki.
Ukuzilolonga nge-cardio kwandisa kakhulu i-cholesterol yakho elungileyo ( HDL ) kwaye kunciphisa i-triglycerides . Nangona kunjalo, ukunciphisa i-cholesterol embi (LDL), kubalulekile ukulawula ukutya kwakho kunye nokunciphisa umzimba kunye nokuzilolonga.
Ezinye izifundo zibonise ukuba ukuphakamisa iintsimbi ngamandla aphantsi ukuya kwaphakathi kunokunceda ukunciphisa i-cholesterol iyonke. Ezinye izifundo zibonisa ukuba naluphi na uhlobo lomthambo othwala ubunzima lunokunciphisa i-cholesterol ye-LDL, kodwa ukuze unyuse i-cholesterol ye-HDL, kufuneka ukwenze ngamandla aphezulu .
Ungayisebenzisa njani kakuhle imithambo yokuphakamisa iintsimbi?
Ukuba ucinga ngokuphakamisa iintsimbi ukuze uncede ukulawula amanqanaba akho e-cholesterol, kuya kufuneka ukwenze ngendlela eyiyo. Nazi ezinye iingcebiso zokukunceda.
1. Qala kancinci kancinci.
Ukuba awukayi ejimini ixesha elide, musa ukuqala ngamandla amakhulu ngaxeshanye. Qala ngexesha elifutshane, njengemizuzu eli-15-20 , ngamandla aphantsi. Sebenza ngendlela yakho ude umzimba wakho uqhele.
2. Sebenza nzima kancinci xa sele uyiqhelile.
Emva kweentsuku ezimbalwa zoqeqesho nokuqhela, yongeza ubukhali bomthambo wakho kancinci. Ukuze ulawule i-cholesterol, kungcono ukuzilolonga kwinqanaba elimalunga ne- 75% - 85% yobukhulu bomthamo wakho. Ungabuza umqeqeshi ejimini okanye ugqirha wakho ngale nto.
3. Kubaluleke ngakumbi ukwenza uphindaphindo oluninzi kunokuphakamisa ubunzima obungaphezulu.
Kulapho abantu abaninzi benza khona impazamo. Xa kufikwa ekuthobeni i-cholesterol, iziphumo ezilungileyo zifumaneka ngokusebenzisa ubunzima obuphakathi nokwenza uphindaphindo oluninzi kunye neeseti ezininzi, endaweni yokuphakamisa ubunzima obunzima kakhulu.
4. Hlanganisa nomthambo we-cardio
Ukuze ufumane iziphumo ezilungileyo, dibanisa ukuphakamisa iintsimbi kunye ne-cardio. Enye yezona ndlela zibalaseleyo zokwenza oku kukusebenzisa i-Circuit Training . Oku kuthetha ukuba uphakamisa ubunzima obuqhelekileyo kwaye wenze ukuphindaphinda okuninzi, uphumle ngaphantsi komzuzu omnye phakathi kweeseti. Ngale ndlela ufumana iingenelo zokuphakamisa iintsimbi kunye ne-cardio.
5. Tshintsha ngaphandle kokwenza into efanayo
Ukwenza umthambo ofanayo yonke imihla kunokuba yinto ekruqulayo. Ngoko ke tshintsha indlela yakho yokuzilolonga. Phakamisa iintsimbi ngenye imini. Yenza umthambo wobunzima bomzimba ofana nokutyhala, ukuqubha, kunye nokulumisa umzimba ngenye imini. Sebenzisa ii-resistance bands ngenye imini. Eyona nto ibalulekileyo kukugcina amandla nokuba wenza ntoni na.
6. Yenza i-cardio ejimini
Ukuba uyakuthanda ukuya ejimini, yenza i-cardio yakho apho. Ungafumana umthambo olungileyo wentliziyo yakho kunye nemiphunga ngezixhobo ezifana noomatshini be-elliptical kunye neebhayisekile ezihlala zihleli ejimini.
7. Ungalibali ukufudumala nokuphola
Ungaze ulibale ukuzifudumeza ngaphambi kokuba uqale umthambo uze uzipholise emva kwawo. Oku kubaluleke kakhulu ukugcina umzimba ukhululekile.
8. Ungakwenza ekhaya.
Ukuba uyonqena ukuya ejimini ngemini enemvula, musa ukuvumela oko kube sisizathu sokungazilolongi. Ungenza umthambo ongathwali ubunzima njengokwenza ii-push-ups, ii-squats, kunye nee-lunges ukusuka kwigumbi lakho lokuhlala.
Umyalezo Wokuya Ekhaya
- Ukuba ugqirha wakho ukuxelela ukuba inqanaba lakho le-cholesterol liphezulu, musa ukulibetha ngoyaba. Yiya kuhlolwa ngoko nangoko.
- Ukuzilolonga ngokuthwala ubunzima, ngakumbi, kunceda ekunciphiseni i-cholesterol embi (LDL).
- Ukuze ufumane iziphumo ezilungileyo nezikhawulezayo, dibanisa ukuphakamisa iintsimbi kunye nokuzilolonga kwe-cardio njengokubaleka nokudada.
- Ukuze kulawulwe i-cholesterol, ukuphakamisa ubunzima obuphakathi rhoqo kunokuba luncedo ngakumbi kunokuphakamisa ubunzima obunzima.
- Kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzilolonga, ingakumbi ukuba unezinye iingxaki zempilo.
I-cholesterol, i-cholesterol, uqeqesho lobunzima, umthambo, isifo sentliziyo, i-cholesterol embi, i-cholesterol elungileyo, i-LDL, i-HDL, indlela yokunciphisa i-cholesterol
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