Ingabe ukuhlolwa kwegazi kwakho kwakamuva noma umbiko wephrofayili yamafutha kubonise ukuthi ama-triglyceride akho aphezulu? Kujwayelekile ukuzizwa wesaba futhi ukhathazekile kancane uma ubona lokhu. Abantu abaningi bacabanga kuphela nge-cholesterol, kodwa ama-triglyceride nawo anomthelela omkhulu empilweni yenhliziyo yethu. Kodwa ungakhathazeki. Kukhona into eyodwa ephumelelayo futhi elula ongayenza ukulawula lesi simo. Lokho ukuzivocavoca . Namuhla, sizoxoxa ngendlela yokunciphisa amazinga e-triglyceride ngokuzivocavoca.
Okokuqala, ake sibone, ayini ama-triglyceride?
Kalula nje, ama-triglyceride awuhlobo lwamafutha atholakala egazini lethu. Ngemva kokudla, umzimba uguqula ama-calories engeziwe umzimba wethu ongawadingi ngaleso sikhathi abe ama-triglyceride bese uwagcina kumaseli amafutha. Kamuva, lapho kudingeka amandla, ama-hormone akhipha la ma-triglyceride agciniwe.
Nakuba le nqubo ijwayelekile, inkinga iphakama lapho siqhubeka nokudla amakhalori amaningi (ikakhulukazi ukudla okunoshukela omningi nama-carbohydrate) kunalokho esikudingayo. Ngemuva kwalokho amazinga e-triglyceride egazini aqala ukuba phezulu njalo. Lokhu kubizwa ngokuthi i-hypertriglyceridemia. Lesi simo sandisa ingozi yezifo ezingathi sína njengesifo senhliziyo, isifo sohlangothi, kanye ne-pancreatitis.
Ukuzivocavoca kunciphisa kanjani ama-triglycerides?
Cabanga ngakho, uma uzivocavoca, imisipha yakho idinga amandla, akunjalo? Ukuze uthole la mandla, umzimba uqala ngokusebenzisa ushukela nama-triglyceride egazini. Ngakho-ke uma uzivocavoca nsuku zonke, lawa ma-triglyceride engeziwe egazini ayashiswa futhi aguqulwe abe amandla. Ngemva kwesikhashana, amazinga akho e-triglyceride egazini azoqala ukwehla kancane kancane.
Ingxenye engcono kakhulu ukuthi, akudingeki wehlise isisindo ukuze uthole le miphumela. Kusukela ngosuku oqala ngalo ukuzivocavoca, lezi zinguquko ezinhle ziqala ukwenzeka emzimbeni wakho. Futhi, ukuzivocavoca kwandisa amazinga akho e-cholesterol ye-HDL, uhlobo lwe-cholesterol oluhle emzimbeni wakho.
Yimiphi imikhuba engcono kakhulu yokwehlisa ama-triglycerides?
Imiphumela emihle kakhulu itholakala ngokuzivocavoca nge-aerobic, okwandisa izinga lokushaya kwenhliziyo. Siphinde sikubize ngokuthi "i-cardio". Kuhle kakhulu uma uhlanganyela kulolu hlobo lokuzivocavoca imizuzu engama-20-30 ngosuku, izinsuku ezi-5 ngesonto . Into ebaluleke kakhulu ukukhetha into oyithandayo futhi ongayijabulela ukuyenza. Ngemuva kwalokho ungaqhubeka ngaphandle kokukhathala.
Khumbula, uma ungakaze uvivinye umzimba ngaphambili, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca.
Nazi ezinye izivivinyo ezinhle ongakhetha kuzo:
| Uhlobo lokuzivocavoca | Uhlobo lokuzivocavoca |
|---|---|
| Ukuhamba ngokushesha | Ukugijima |
| Ukuhamba ngebhayisikili | Ukubhukuda |
| Ukukhwela izitebhisi (emshinini noma okuvamile) | Intambo yokugxuma |
| Ukuzivocavoca komdanso okufana ne-Zumba | Imidlalo efana ne-tennis noma i-badminton |
| Ukusebenzisa umshini we-elliptical | I-Kickboxing |
Engeza ukuqeqeshwa kwamandla
Nakuba kungekho bufakazi obucacile bokuthi ukuqeqeshwa kwamandla, njengokuphakamisa izinsimbi, kwehlisa ngqo ama-triglyceride, kunenzuzo enkulu engaqondile . Kusebenza kanjani lokho? Uma uphakamisa izinsimbi, imisipha yakho iba namandla. Imisipha eqinile ishisa amakhalori amaningi phakathi nosuku, ngisho nalapho ungazivivinyi. Uma ushisa amakhalori ngale ndlela, kulula ukwehlisa isisindo. Ukwehlisa isisindo kungesinye isizathu esenza amazinga e-triglyceride ehliswe.
Kodwa-ke, uma usanda kuqala ukuphakamisa izinsimbi, cela usizo kumqeqeshi ochwepheshe ukuze ufunde ifomu elifanele . Ukuphakamisa izinsimbi ngendlela engafanele kungandisa ingozi yokulimala.
Izindlela ezilula zokwengeza ukuzivocavoca empilweni yakho ematasa
"O, anginaso isikhathi sokubekela eceleni imizuzu engama-30 ngosuku," ungase ucabange. Ungavumeli lokho kukudikibalise ekuzivocavoceni. Njengoba uDkt. Robert Bono, owayengumongameli we-American Heart Association, esho, "Akudingeki ugqoke izicathulo zakho zokugijima futhi ujuluke usuku lonke. Ungaba matasa ngangokunokwenzeka usuku lonke."
Qala kancane. Uma ungakwazi ukwenza imizuzu engama-30 ngesikhathi, zama ukwenza imizuzu eyi-10 kathathu ngosuku . Lokho kuyinto enkulu. Nanka amanye amacebo alula okwengeza ukuzivocavoca osukwini lwakho olumatasa:
- Hambahamba ngenkathi ukhuluma ocingweni .
- Uma ubukela i-TV, vuka ngesikhathi sezikhangiso bese uhambahamba endlini isikhashana.
- Sebenzisa i-pedometer noma uhlelo lokusebenza lwe-smartphone ukuze ubale izinyathelo zakho. Zibekele umgomo wokuqeda izinyathelo eziyi-10,000 ngosuku .
- Thatha izitebhisi esikhundleni sokusebenzisa ilifti.
- Landa uhlelo lokusebenza olunezinhlelo zokuzivocavoca zemizuzu eyi-10 ku-smartphone yakho.
Uma ukwenza lokhu kube yindlela yokuzivocavoca, kanye nokudla okunempilo , ungathola imiphumela emihle kakhulu. Kuzoyithuthukisa kakhulu impilo yakho yomzimba kanye nempilo yakho yengqondo.
Umlayezo Wokuya Nawe Ekhaya
- Amazinga aphezulu e-triglyceride egazini lakho andisa ingozi yesifo senhliziyo, futhi angalawulwa ngempumelelo ngokuzivocavoca umzimba.
- Ukuze uthole imiphumela emihle kakhulu, vivinya umzimba nge-aerobic okwandisa izinga lokushaya kwenhliziyo yakho cishe imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto.
- Akudingeki ukuthi isisindo somzimba wakho sibe phansi ukuze uthole imiphumela yokuzivocavoca.
- Ukuqeqeshwa kwamandla kusiza ngokungaqondile ngokuqinisa imisipha nokwandisa ukushisa amakhalori.
- Uma umatasa, zama ukuhlala umatasa usuku lonke. Ngisho nezikhathi zokuzivocavoca ezimfushane zemizuzu eyi-10 ziyasiza kakhulu.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unezinye izimo zezempilo.
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