Uma udokotela wakho ekutshela ukuthi i-cholesterol yakho iphezulu kancane embikweni wakho wegazi, esinye sezeluleko ezibaluleke kakhulu ozokunikeza "ukuzivocavoca okwengeziwe." Cishe ucabanga ukuthi, "Kulungile, kodwa hlobo luni lokuzivocavoca okufanele ngilwenze? Kufanele ngilwenze isikhathi esingakanani? Kufanele ngilwenze izinsuku ezingaki ngesonto?" Ukuzivocavoca kuyithinta kanjani ngempela i-cholesterol? Namuhla, sizothola izimpendulo zayo yonke le mibuzo. Uma ukuqonda kahle lokhu futhi ukwenza kahle, ungabona umehluko omkhulu.
Ukuzivocavoca kuyithinta kanjani i-cholesterol yethu?
Kulungile, ake siqale sibheke ukuthi kwenzekani ngaphakathi emzimbeni uma sizivocavoca. Uma sizivocavoca njalo, kuthinta i-cholesterol yethu kanye ne-triglycerides ngezindlela ezimbili eziyinhloko.
1. Yehlisa ama-Triglycerides: Lawa ngolunye uhlobo lwamafutha egazini lethu. Amazinga aphezulu ala mafutha andisa kakhulu ingozi yokuthola isifo semithambo yegazi yenhliziyo. Izifundo zikhombisile ukuthi ukuvivinya umzimba njalo kunganciphisa amazinga e-triglyceride ngo-30% kuya ku-40% .
2. Kwenyusa amazinga e-HDL (i-cholesterol enhle): I-HDL uhlobo "oluhle" lwe-cholesterol oluzuzisa umzimba wethu. Lokhu abakwenzayo ukuthatha i-cholesterol embi eqongeleleke emithanjeni yegazi iyiyise esibindini bese iyisusa. Lokhu kusho ukuthi uma i-HDL iphakeme, kungcono kakhulu ezinhliziyweni zethu. Ukuzivocavoca kungakhuphula amazinga e-HDL ngo-5 kuya ku-8 mg/dL.
Kodwa nansi into. Ngokuphambene nalokho abantu abaningi abakucabangayo, ukuzivocavoca kukodwa ngeke kwehlise kakhulu amazinga e-LDL (i-cholesterol embi). Kodwa-ke, uma unganciphisa isisindo esiningi ngokuzivocavoca, amazinga akho e-LDL nawo azokwehla.
Kodwa-ke, kokubili ukwehlisa ama-triglyceride nokwandisa i-HDL kubaluleke kakhulu empilweni yenhliziyo yakho. Ngakho-ke umbuzo manje uwukuthi, hlobo luni lokuzivocavoca okufanele silwenze ukuze sifinyelele le migomo?
Yiziphi izinhlobo zokuzivocavoca ezingcono kakhulu ongazenza?
Izindaba ezinhle ukuthi akudingeki ukhethe uhlobo oluthile lokuzivocavoca ukuze ulawule i-cholesterol yakho. Okubaluleke kakhulu kunokuzivocavoca okwenzayo ukuthi ukwenza kangaki nokuthi ukwenza njalo kangakanani.
Odokotela babecabanga ukuthi ukuzivocavoca nge-aerobic kuphela, okwandisa izinga lokuphefumula kanye nokukhuthazela, okungathinta i-cholesterol. Kodwa manje sesithole ukuthi lokho akulona iqiniso. Ukuqeqeshwa kokumelana, njengokuphakamisa izinsimbi, kungaba nomthelela omuhle kakhulu ku-cholesterol. Ikakhulukazi, uma usebenzisa izinsimbi ezilinganiselwe futhi wenza ukuqeqeshwa kwesekethe, ungabona intuthuko enhle kakhulu kuma-triglycerides kanye ne-HDL.
Ochwepheshe bezokwelapha bavame ukuncoma inhlanganisela yalezi zinhlobo ezintathu zokuzilolonga ukuze kutholakale imiphumela emihle kakhulu yezempilo.
| Uhlobo lokuzivocavoca | Kalula nje... | Inzuzo eyinhloko |
|---|---|---|
| Ukuvivinya umzimba (ukukhuthazela) | Noma yini ekhulisa ukushaya kwenhliziyo yakho, njengokuhamba ngokushesha, ukugijima, ukugxuma, ukubhukuda, noma ukugibela ibhayisikili. | Kuqinisa inhliziyo namaphaphu. |
| Ukuqeqeshwa Kwamandla | Izinto ezifana nokuphakamisa ama-dumbbell, ukusebenzisa imishini yokulinganisa isisindo, kanye nokwenza ama-push-up usebenzisa isisindo somzimba. | Yakha imisipha futhi isheshise imetabolism. |
| Ukuzivumelanisa nezimo | Ukuzivocavoca umzimba okwelula, i-yoga, njll. | Kugcina imisipha namalunga egobeka kalula, kunciphisa ukwanda kokulimala. |
Ngakho-ke, ungacabangi kakhulu ngokuthi uhamba ngezinyawo noma ugijima, ubhukuda noma ugibele ibhayisikili, uphakamisa ama-dumbbell noma usebenzisa imishini. Konke lokhu kubalulekile. Kungcono ukushintshanisa lezi zinhlobo zokuzivocavoca. Ngoba impilo iyinhlanganisela yamandla, ukuguquguquka, kanye nokukhuthazela.
Ingabe kufanele uvivinye umzimba uze ugule?
Abantu abaningi bacabanga ukuthi ukuze bathole imiphumela emihle, kufanele bavivinye umzimba baze bakhathale futhi "bazizwe besha." Lokho kungaba yiqiniso ngemigomo efana nokuba sesimweni esihle. Kodwa lokho akusho ukuthi udinga ukulawula i-cholesterol yakho kanye nama-triglycerides.
Ochwepheshe bokuzivocavoca basebenzisa igama elithi "FIT" ukufingqa izingxenye ezintathu eziyinhloko zokuzivocavoca.
- F (Imvamisa):Ukwenza kangaki lokhu?
- Mina (Ukuqina): Ukwenza ngokujulile kangakanani?
- T (Isikhathi/Ubude): Kuzothatha isikhathi esingakanani?
Ekulawuleni i-cholesterol, izici ezimbili ezibaluleke kakhulu zalesi simiso se-FIT yi-F (inani lamaseshini) kanye ne-T (isikhathi). I (ukuqina) ayibalulekile kangako.
Ngakho-ke kufanele ukwenze kanjani?
Iseluleko esibaluleke kakhulu ukuzivocavoca okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 noma ezi-6 ngesonto .
Kalula nje, kungcono kakhulu ukwenza imizuzu engama-30 kuya kwengama-45 yokuzilolonga okulingene ngesivinini esilingene kunokwenza imizuzu emi-5 kuya kweyi-10 yokuzilolonga okunamandla ngesivinini esiphezulu senhliziyo, ubambe izibambo ze-treadmill. Kuyinganekwane ukuthi kufanele ucindezele ukushaya kwenhliziyo yakho kuze kube sezingeni elifanele ukuze uthole imiphumela. Into ebalulekile ukukwenza.
Cabanga ukuthi usebenzisa i-elliptical trainer. Beka ukumelana cishe ku-3 bese usetha i-timer imizuzu engama-45. Ungase ungajuluki kakhulu njengomuntu oseceleni kwakho. Kungenzeka ukuthi basebenza ngokushesha futhi kanzima. Kodwa ngokumangazayo, imiphumela yamazinga akho e-cholesterol kanye ne-triglyceride ifana naleyo yomuntu osebenza kanzima, njengokukhuphuka intaba.
Futhi khumbula, uthola ezinye izinzuzo eziningi ngale kokulawula i-cholesterol. Ukuzivocavoca kwehlisa umfutho wegazi, kusiza ukulawula isifo sikashukela, futhi kunciphisa ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi. Eqinisweni, ukuzivocavoca kungenye yemithi engcono kakhulu imizimba yethu engasinika yona.
Umlayezo Wokuya Nawe Ekhaya
- Into ebaluleke kakhulu ekulawuleni i-cholesterol akuyona ukuqina kokuzivocavoca, kodwa kunalokho ukuvama kwayo kanye nokuqhubeka kwayo.
- Ukuze uthole imiphumela emihle kakhulu, vivinya umzimba ngamandla aphakathi imizuzu engama-30-45 ngosuku, izinsuku ezi-5 noma ezi-6 ngesonto .
- Ungafinyelela imiphumela emihle kakhulu ngokushintshana phakathi kokuzivocavoca umzimba (ukuhamba ngokushesha), amandla (ukuphakamisa izinsimbi), kanye nokuguquguquka (ukuzelula).
- Ukuzivocavoca kwandisa i-HDL ("cholesterol enhle") futhi kunciphisa kakhulu ama-triglycerides ("amafutha amabi").
- Kubaluleke kakhulu ukukhuluma nodokotela wakho nokufuna iseluleko ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unezinye izimo zezokwelapha (njengesifo sikashukela noma umfutho wegazi ophakeme).
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