Ngemva kokuhlolwa kwakho kwaminyaka yonke, ingabe udokotela wakho uphakamise ukuthi amazinga akho e-cholesterol aphezulu kancane futhi adinga ukunakekelwa? Uma ingalawulwa, i-cholesterol ephezulu ingandisa ingozi yakho yokuhlaselwa yinhliziyo noma isifo sohlangothi . Ukuze kulungiswe lokhu, udokotela wakho cishe uncome izinguquko zendlela yokuphila kanye nokuzivocavoca njalo.
Kodwa-ke, ungase ungabi ngumthandi wokugijima kusihlwa, kodwa ukuthola ukujima ejimini kukhanga. Ngakho-ke, ungase uzibuze, "Ngingayehlisa yini i-cholesterol yami ephezulu ngokuphakamisa izinsimbi?" Lona umbuzo ovamile kubantu abaningi.
Ukuqonda I-Cholesterol Kalula
Okokuqala, ake siqonde kahle ukuthi iyini i-cholesterol. Inani " le-cholesterol ephelele" kuphaneli yakho yamafutha ngokuyinhloko liyinhlanganisela yezingxenye ezintathu.
Okubaluleke kakhulu, uma usuneminyaka engu-20, kungakhathaliseki ukuthi impilo yakho injani njengamanje, kubalulekile ukuthi uhlolwe i-cholesterol yakho okungenani kanye njalo eminyakeni emi-5 .
Manje, ake sibheke izinhlobo ezahlukene ze-cholesterol.
| Uhlobo lwe-Cholesterol | Ngamagama Alula… |
|---|---|
| I-LDL Cholesterol (I-Low-Density Lipoprotein) | Yilokhu esikubiza ngokuthi “i-cholesterol embi.” Inganqwabelana emithanjeni yegazi yakho futhi ibangele ukuvaleka. Leli yizinga esifuna ukulinciphisa. |
| I-HDL Cholesterol (I-High-Density Lipoprotein) | Lokhu kubizwa ngokuthi "i-cholesterol enhle" ngoba iqoqa i-cholesterol ye-LDL embi bese iyithutha iye esibindini sakho ukuze isuswe emzimbeni. Amazinga aphezulu angcono. |
| Ama-triglycerides | Lawa uhlobo lwamafutha atholakala ekudleni esikudlayo. Amazinga aphezulu alawa awalungele inhliziyo yakho. |
Yini Eyenza Ukuzivocavoca Nge-Cholesterol?
Ucwaningo lwezokwelapha lubonisa ukuthi ukuqeqeshwa kokumelana (ukuphakamisa izinsimbi) kunomphumela omuhle ku-cholesterol. Kodwa-ke, ukuze uthole imiphumela emihle kakhulu, kufanele uhlanganise lokhu ne-cardio. I-Cardio ibhekisela ekuzivocavoceni okuphakamisa izinga lokushaya kwenhliziyo yakho, njengokugijima, ukuhamba ngokushesha, ukubhukuda, noma ukugibela ibhayisikili.
Ngokusho kwe-American Heart Association, ukuze uthole impilo enhle yenhliziyo, kufanele uhlose:
- Okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngamandla aphakathi ngesonto.
- Noma, okungenani imizuzu engama-75 yomsebenzi onamandla we-aerobic ngesonto.
- Ngaphezu kwalokho , kufanele ufake ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto.
Ukuzivocavoca nge-cardio kusiza kakhulu ngokwandisa i-cholesterol yakho enhle ( i-HDL ) nokunciphisa ama-triglycerides . Kodwa-ke, ukuze wehlise ngempumelelo i-cholesterol embi (i-LDL), ukuhlanganisa ukuzivocavoca nokudla okunempilo kanye nokulawula isisindo kubalulekile.
Ezinye izifundo zibonise ukuthi ukuqeqeshwa kwesisindo okunamandla aphansi kuya kwaphakathi kusiza ukunciphisa amazinga e-cholesterol ephelele. Olunye ucwaningo lubonisa ukuthi nakuba noma yikuphi ukuqeqeshwa kwesisindo kungasiza ukwehlisa i-cholesterol ye-LDL, ukwandisa amandla kungadingeka ukuze kukhushulwe kakhulu i-cholesterol ye-HDL.
Ungazuza Kanjani Ngokuthola Okuningi Ekuqeqeshweni Kwesisindo?
Uma ufuna ukusebenzisa ukuqeqeshwa kwesisindo ukusiza ukulawula amazinga akho e-cholesterol, kubalulekile ukukwenza ngendlela efanele. Nazi ezinye izeluleko ezingakusiza.
1. Qala Kancane Kancane
Uma ungakaze uye ejimini isikhathi eside, ungaqali ngokujula kakhulu. Qala ngemizuzu eyi-15-20 ngamandla aphansi, uvumele umzimba wakho ukuthi uzivumelanise kancane kancane.
2. Khulisa Ukuqina Uma Sekukhululekile
Uma umzimba wakho usujwayele inqubo, yandisa ukuqina. Ukuze ulawule i-cholesterol, ukuhlose izinga lapho usebenzisa khona u-75% - 85% wamandla akho aphezulu kuyazuzisa. Ungaxoxa ngalokhu nomqeqeshi wejimu noma udokotela wakho.
3. Gxila ekuphindaphindeni ngaphezu kwesisindo esinzima
Yilapho abantu abaningi bephambuka khona. Uma uzama ukwehlisa i-cholesterol, ukwenza izivivinyo eziningi kanye namasethi amaningi ngesisindo esimaphakathi kuvame ukusebenza kangcono kunokuphakamisa insimbi esindayo kakhulu.
4. Hlanganisa ne-Cardio
Ukuze uthole imiphumela emihle kakhulu, hlanganisa ukuqeqeshwa kwesisindo ne-cardio. Ukuqeqeshwa Kwesekethe kuyindlela enhle kakhulu yalokhu. Kuhilela ukusuka kokuvivinya umzimba okukodwa uye kokulandelayo ngokuphumula okuncane (ngaphansi komzuzu owodwa). Lokhu kunikeza kokubili izinzuzo zokuqeqeshwa kokumelana kanye ne-cardio ngesikhathi esisodwa.
5. Shintsha Isimiso Sakho
Ukwenza into efanayo nsuku zonke kungaba yinto eyisicefe. Gcina kuthakazelisa ngokushintshashintsha indlela osebenza ngayo. Nikela usuku olulodwa ekuphakamiseni izinsimbi. Ngolunye usuku, gxila ekuzivocavoceni kwesisindo somzimba njengokuphusha ama-push-ups, ama-squats, kanye nama-lunges. Sebenzisa amabhande okumelana ngolunye usuku. Into ebaluleke kakhulu ukugcina amandla kungakhathaliseki ukuthi ukuzivocavoca kunjani.
6. Sebenzisa Imishini Yokuzivocavoca
Uma ujabulela ijimu, yenza i-cardio yakho lapho futhi. Imishini efana nemishini ye-elliptical kanye namabhayisikili amile inikeza ukuzivocavoca okuhle kakhulu kwenhliziyo namaphaphu akho.
7. Ungayeki Ukuzifudumeza Nokuphola
Ungalokothi uyeke ukufudumala ngaphambi kokuba uqale noma ukupholisa ngemva kokuqeda. Lokhu kubalulekile ekugcineni umzimba wakho uguquguqukayo.
8. Ungakwenza Ekhaya
Uma usuku olunemvula lukwenza uzizwe sengathi ungaya ejimini, ungavumeli lokho kube yisizathu sokuyeka ukuzivocavoca. Ungenza kalula ukuzivocavoca umzimba njengokuphusha ama-push-up, ama-squats, kanye nama-lunges khona kanye egumbini lakho lokuphumula.
Izinto Ezibalulekile Okufanele Uzithathe (Umyalezo Wokuya Nawe Ekhaya)
- Uma udokotela wakho ekutshela ukuthi i-cholesterol yakho iphezulu, ungayinaki. Yixazulule ngokushesha.
- Ukuqeqeshwa kwesisindo kungasiza, ikakhulukazi ekwehliseni i-cholesterol embi (i-LDL).
- Ukuze uthole imiphumela esheshayo nengcono kakhulu, hlanganisa ukuqeqeshwa kokumelana nokuzivocavoca kwe-cardio njengokugijima noma ukubhukuda.
- Ukuze kulawulwe i-cholesterol, ukuphakamisa izinsimbi ezisindayo ukuze kuphindwe kaningi kuvame ukusebenza kangcono kunokuphakamisa ngamandla amakhulu.
- Njalo thintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unezinye izinkinga zempilo eziyisisekelo.
I-cholesterol, ukuqeqeshwa kwesisindo, ukuvivinya umzimba, isifo senhliziyo, i-cholesterol embi, i-cholesterol enhle, i-LDL, i-HDL, indlela yokwehlisa i-cholesterol
