Ingabe udokotela wakho ukutshelile ngemuva kokuhlolwa kwakho konyaka odlule ukuthi amazinga akho e-cholesterol aphezulu kancane nokuthi udinga ukuqaphela? Kungenzeka ukuthi ukutshelile nokuthi uma uqhubeka nokuba ne-cholesterol ephezulu, usengozini enkulu yokuba nesifo senhliziyo noma isifo sohlangothi . Ngakho-ke, kanye nokushintsha kwendlela yokuphila , udokotela wakho kungenzeka ukuthi ukutshelile ukuthi uvivinye umzimba njalo.
Kodwa, mhlawumbe awukuthandi ngempela ukugijima kusihlwa. Kodwa uyakuthanda ukuya ejimini nokuphakamisa izinsimbi. Ngakho-ke ungase uzibuze, "Ingabe ukuphakamisa izinsimbi kukodwa akusizi yini ukwehlisa i-cholesterol yami ephezulu?" Empeleni lo mbuzo abantu abaningi abanawo.
Ake sifunde nge-cholesterol kalula.
Okokuqala, ake siqonde kahle ukuthi iyini i-cholesterol. Inani eliphelele le-cholesterol ekuhlolweni kwegazi lakho (iphaneli ye-lipid) liyinhlanganisela yezingxenye ezintathu eziyinhloko.
Into ebaluleke kakhulu ukuthi kubalulekile ukuthi noma ngubani odlule eminyakeni engama-20, kungakhathaliseki isimo sakhe sempilo, ahlolwe i-cholesterol yakhe okungenani kanye eminyakeni emihlanu .
Manje ake sibone ukuthi ziyini lezi zinhlobo ze-cholesterol.
| Uhlobo lwe-cholesterol | Kalula nje… |
|---|---|
| I-cholesterol ye-LDL (i-Low-Density Lipoprotein) | Yilokhu esikubiza ngokuthi “i-cholesterol embi.” Lokhu kunganqwabelana emithanjeni yegazi bese kuyivimba. Yilokhu okudingeka sikunciphise. |
| I-cholesterol ye-HDL (i-High-Density Lipoprotein) | Lokhu kubizwa ngokuthi "i-cholesterol enhle" ngoba lokhu okwenziwa yilezi zidakamizwa ukuqoqa i-cholesterol ye-LDL embi bese iyiyisa esibindini ukuze isuswe emzimbeni. Uma ziningi, zingcono. |
| Ama-triglycerides | Lawa uhlobo lwamafutha akhiqizwa emzimbeni ngokudla esikudlayo. Ukwanda kwalawa akukuhle enhliziyweni. |
Kwenzekani nge-cholesterol ngokuzivocavoca umzimba?
Ucwaningo lwezokwelapha lubonisa ukuthi ukuqeqeshwa kokumelana nomzimba kunethonya elihle ku-cholesterol. Kodwa ukuze uthole imiphumela emihle kakhulu, kufanele kuhlanganiswe nokuzivocavoca kwe-cardio. I-Cardio ibhekisela ekuzivocavoceni okwandisa izinga lokushaya kwenhliziyo, njengokugijima, ukuhamba ngokushesha, ukubhukuda, kanye nokugibela ibhayisikili.
Ngokusho kwe-American Heart Association, ukuze sithole impilo enhle yenhliziyo, kufanele:
- Yenza okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngamandla aphakathi ngesonto.
- Noma, yenza okungenani imizuzu engama-75 yomsebenzi onzima we-aerobic ngesonto.
- Ngaphezu kwalokho , kufanele wenze izivivinyo zokuphakamisa izinsimbi okungenani izinsuku ezimbili ngesonto.
Ukuzivocavoca nge-cardio kwandisa kakhulu i-cholesterol yakho enhle ( i-HDL ) futhi kunciphisa ama-triglycerides . Kodwa-ke, ukuze unciphise i-cholesterol embi (i-LDL), kubalulekile futhi ukulawula ukudla kwakho nokunciphisa isisindo kanye nokuzivocavoca.
Ezinye izifundo zibonise ukuthi ukuphakamisa izinsimbi ngamandla aphansi kuya kwaphakathi kungasiza ekwehliseni i-cholesterol iyonke. Ezinye izifundo ziphakamisa ukuthi noma yiluphi uhlobo lokuzivocavoca oluthwala isisindo lunganciphisa i-cholesterol ye-LDL, kodwa ukuze wandise i-cholesterol ye-HDL, udinga ukukwenza ngamandla aphezulu .
Ungazuza kanjani ngokugcwele ekuzilolongeni kokuphakamisa izisindo?
Uma ucabanga ngokuphakamisa izinsimbi ukuze usize ukulawula amazinga akho e-cholesterol, udinga ukukwenza ngendlela efanele. Nazi ezinye izeluleko zokukusiza.
1. Qala kancane kancane.
Uma ungakaze uye ejimini isikhathi eside, ungaqali ukwenza izinto ezinkulu ngesikhathi esisodwa. Qala ngesikhathi esifushane, njengemizuzu eyi-15-20 , ngamandla aphansi. Sebenza ngendlela yakho kuze kube yilapho umzimba wakho usujwayele.
2. Sebenza kanzima kancane uma usujwayele.
Ngemva kwezinsuku ezimbalwa zokuqeqeshwa nokujwayela, yandisa ukuqina kokuzivocavoca kwakho kancane. Ukuze ulawule i-cholesterol, kungcono ukuzivocavoca ezingeni elingaba ngu- 75% - 85% wamandla akho aphezulu. Ungabuza umqeqeshi ejimini noma udokotela wakho ngalokhu.
3. Kubaluleke kakhulu ukwenza ukuphindaphinda okuningi kunokuphakamisa isisindo esiningi.
Yilapho abantu abaningi benza khona iphutha. Uma kukhulunywa ngokwehlisa i-cholesterol, imiphumela emihle kakhulu itholakala ngokusebenzisa isisindo esimaphakathi nokwenza ukuphindaphinda okwengeziwe namasethi amaningi, kunokuphakamisa izinsimbi ezisindayo kakhulu.
4. Hlanganisa nokuzivocavoca kwe-cardio
Ukuze uthole imiphumela emihle kakhulu, hlanganisa ukuphakamisa izinsimbi kanye ne-cardio. Enye yezindlela ezinhle kakhulu zokwenza lokhu ukusebenzisa i-Circuit Training . Lokhu kusho ukuthi uphakamisa isisindo esijwayelekile futhi wenze ukuphindaphinda okuningi, uphumule ngaphansi komzuzu owodwa phakathi kwamasethi. Ngale ndlela uthola izinzuzo zokuphakamisa izinsimbi kanye ne-cardio.
5. Shintsha ngaphandle kokwenza into efanayo
Ukwenza izivivinyo ezifanayo nsuku zonke kungaba yinto eyisicefe. Ngakho-ke shintsha indlela yakho yokuzivocavoca. Phakamisa izinsimbi ngolunye usuku. Yenza izivivinyo zesisindo somzimba ezifana nama-push-ups, ama-squats, kanye nama-lunges ngolunye usuku. Sebenzisa ama-resistance bands ngolunye usuku. Into ebaluleke kakhulu ukugcina amandla kungakhathaliseki ukuthi wenzani.
6. Yenza i-cardio ejimini
Uma uthanda ukuya ejimini, yenza i-cardio yakho lapho futhi. Ungathola ukujima okuhle kwenhliziyo namaphaphu akho ngemishini efana nemishini ye-elliptical kanye namabhayisikili angasebenzi ejimini.
7. Ungakhohlwa ukufudumala nokuphola
Ungalokothi ukhohlwe ukuzifudumeza ngaphambi kokuqala ukuzivocavoca bese uzipholisa ngemva kwalokho. Lokhu kubaluleke kakhulu ukuze umzimba uhlale ukhululekile.
8. Ungakwenza futhi ekhaya.
Uma uvilapha kakhulu ukuya ejimini ngosuku olunemvula, ungavumeli lokho kube yisizathu sokungazivocavoci. Ungenza izivivinyo ezingadingi isisindo ezifana nokuphusha umzimba, ukugoqa umzimba, kanye nokugijima usuka egumbini lakho lokuphumula.
Umlayezo Wokuya Nawe Ekhaya
- Uma udokotela wakho ekutshela ukuthi izinga lakho le-cholesterol liphezulu, ungalishayi indiva. Yiya kohlolwa ngokushesha.
- Ukuvivinya umzimba okuthwala isisindo, ikakhulukazi, kusiza ekunciphiseni i-cholesterol embi (i-LDL).
- Ukuze uthole imiphumela emihle kakhulu futhi esheshayo, hlanganisa ukuphakamisa izinsimbi nokuzivocavoca kwe-cardio njengokugijima nokubhukuda.
- Ukuze kulawulwe i-cholesterol, ukuphakamisa isisindo esimaphakathi kaningi kungaba ngcono kunokuphakamisa izinsimbi ezisindayo.
- Kubaluleke kakhulu ukukhuluma nodokotela wakho nokufuna iseluleko ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unezinye izimo zezempilo.
I-cholesterol, i-cholesterol, ukuqeqeshwa kwesisindo, ukuvivinya umzimba, isifo senhliziyo, i-cholesterol embi, i-cholesterol enhle, i-LDL, i-HDL, indlela yokunciphisa i-cholesterol
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