Limbikitsani Mipiringi Yanu ya HDL
Ngati muli ndi cholesterol chokwanira, kuchita masewera olimbitsa thupi kungakuthandizeni kukwaniritsa zolinga zanu za kolesterolini. Mutha kumwa kale mankhwala ndi kupanga kusintha kwa zakudya zanu. Mutha kusiya kusuta fodya ndipo mumalowetsanso mbale yanu ya oatmeal . Ndiye nchifukwa ninji aliyense akupitiriza kukugwiritsani ntchito masewera olimbitsa thupi?
Mungaganize kuti chifukwa chakuti kuchita masewera olimbitsa thupi kumalimbikitsa kulemera kwa kulemera kwakukulu, zomwe sizomwe mumafuna kukhala nazo pamene cholesterol yanu ili pamwamba.
Izi ndi zoona, koma ndi mbali chabe ya nkhaniyi. Ngakhale mutakhala kale ndi thanzi labwino, zolimbitsa thupi ziyenera kukhala mbali ya dongosolo lanu la kayendedwe ka kolesterolini.
Zochita Zolimbitsa ndi Cholesterol
Zochita zochitika nthawi zonse, pakati pa ubwino wake, zimakhala ndi zotsatira zabwino pa cholesterol yanu. Chinthu chimodzi chofunika kwambiri ndi chakuti kuchita masewera olimbitsa thupi kungachepetse kwambiri kuchuluka kwa triglycerides , yomwe ndi mawonekedwe a mafuta amene amayenda m'magazi anu.
Monga momwe masewero olimbitsa thupi amawotcha mafuta m'thupi lanu, amawotcha mafuta m'mitsempha yanu; Kuchita masewera olimbitsa thupi kumachititsa mahomoni, monga epinephrine, kuyamba kuthana ndi triglycerides kuti akwaniritse zofuna za mphamvu. Izi kawirikawiri ndizochita zoyambirira komanso zoopsa kwambiri zomwe zimachitika munthu akhoza kukhala ndi vuto la cholesterol.
Kugwira ntchito nthawi zonse kungathandizenso kukula kwa HDL , "cholesterol chabwino," m'magazi anu. HDL imapindulitsa thupi chifukwa imatha kusokoneza cholesterol kutali ndi makoma osokoneza bongo ndikupita ku chiwindi, kutetezera ku zomangira zomangira, zomwe zimayambitsa matenda a mtima.
Pachifukwa ichi, mlingo wanu wa HDL ndi nambala imodzi ya cholesterol yomwe mukufuna kwenikweni kuwonjezeka. Mawindo apamwamba a HDL amawoneka kuti akugwirizana ndi zigawo zochepa za triglycerides.
Potsiriza, kugwira ntchito kumakuthandizani kukhetsa mapaundi owonjezera. Izi zingachepetse cholesterol chanu chonse, kuphatikizapo LDL ("cholesterol choipa").
LDL ndi zinthu zomwe zimamanga pazitali za mitsempha, zomwe zingayambitse matenda a mtima kapena kupwetekedwa mtima. Koma kumbukirani, ngakhale pulogalamu yanu yochita masewera olimbitsa thupi sichikuthandizani kulemera, kapena ngati mulibe zolemera zowonjezera kuti mupeze malo oyamba, kafukufuku amasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kwambiri pakapita kukaonana ndi dokotala wanu.
Kodi Ndiyenera Kuchita Zambiri Zochita Zolimbitsa Thupi la Cholesterol?
Kuchita masewera olimbitsa thupi sikuyenera kukhala ntchito yaikulu; Kugwiritsa ntchito osachepera ola limodzi tsiku lililonse kungapangitse kusiyana kwakukulu. Kafukufuku wina omwe zotsatira za maphunziro 25 apitawo anawonetsedwa kuti pamene maphunziro opitirira 700 anachitidwa kwa mphindi 40 patsiku, kupindula kwawo kwa HDL kunali kwakukulu kokwanira kumasulira kwa asanu mpaka asanu ndi awiri peresenti ya kuchepa kwa matenda onse a mtima.
Phunziro lomweli, lomwe linaphunzitsidwa ku yunivesite ya Tokyo, nthawi yochepa yomwe ankagwiritsa ntchito sabata iliyonse yomwe inkafunika kusintha masewera a HDL inali 120 minutes. Pa mphindi 40 panthawi yopangira masewera olimbitsa thupi, izi zikutanthauza kuti mumangopatula nthawi yochita masewera masiku atatu sabata iliyonse kuti muwone kusintha.
Ndipotu, ofufuza anapeza kuti kugwira ntchito kwa mphindi 40 kuli kofunika kwambiri kuposa momwe ophunzirawo anachitira nthawi zambiri. Pamene kugwira ntchito tsiku ndi tsiku kuli bwino, palibe vuto pochotsa masiku angapo.
Onetsetsani kuti mutenge masewera olimbitsa thupi 30 mpaka 40 panthawi iliyonse yopanga masewera olimbitsa thupi kapena kuwapititsa kwa ora limodzi kapena ambiri kuti mupeze zotsatira zabwino kwambiri.
Kodi Ndiyenera Kuchita Zochita Zolimbitsa Thupi Motani?
Simusowa kuswa zolemba mwamsanga kapena mphamvu posankha zochita zanu. Chifukwa chochita masewera olimbitsa thupi chiyenera kukhala mbali ya chizoloŵezi chanu chachizoloŵezi, ndikofunikira kusankha ntchito imene mungasangalale nayo ndi kumamatira nayo. Kuvina, kuyenda mwamsanga, njinga yamoto, ngakhalenso minda yokhala ndi mphamvu-chirichonse chimene chimapangitsa mtima kuthamanga-zonse zikhoza kukhala njira zabwino zosangalalira nthawi yomwe mumagwiritsa ntchito . Ngati mutengeka ndi ntchito, ingochezerani ku chinthu china.
Chofunika ndikuti musunthe ndi kusuntha. Kumbukirani, kukula kwa ntchitoyi sikulibe kanthu mofanana ndi nthawi yomwe mukuchita. Mwa kuyankhula kwina, mphindi 30+ patsiku ndi yopindulitsa ngati mumagwiritsa ntchito kulumpha pazitsamba kapena kuyenda galu. Choncho, chitani chinachake chomwe mungasangalale nthawi zonse.
Kodi Ndingawoneke Posachedwa Motani?
M'maphunziro ambiri, zinatenga masabata khumi ndi awiri kuti aone kuwonjezeka kwa HDL ndi dontho la triglycerides. Chofunika kwambiri pazifukwa zina, monga LDL, zinawoneka patapita masabata makumi awiri kapena kuposerapo pamene kulemera kwadzidzidzi kunachitika.
M'maphunziro omwe nthawi zambiri masewera olimbitsa thupi anali otsika (katatu kapena kanayi pa sabata kusiyana ndi kasanu ndi kasanu ndi kamodzi pa sabata), zinatenga masabata angapo kukawona zotsatira. Kotero pamene simusowa kuchita masewera olimbitsa thupi tsiku ndi tsiku, kuchita zimenezi kumabweretsa zotsatira zowonjezereka pamtsinje wanu wotsatira.
Pano pali ndondomeko yomaliza yoti mupite: Kafukufuku wina anapeza kuti zotsatira za masewera olimbitsa thupi zinali zofulumira komanso zowonjezereka m'mituyi ndi cholesterol (220 kapena kuposa). Izi zikutanthauza kuti mukuganiza kuti ndiwe wotani, ndipamenenso mungapindule ndi kusamuka.
Zotsatira:
Kodama S, Tanaka S, Saito K, Shu M, Sone Y, Onitake F, Suzuki E, Shimano H, Yamamoto S, Kondo K, Ohashi Y, Yamada N, Sone H. " -mapoprotein cholesterol: meta-analysis. " Arch Intern Med . 2007; 28; 167 (10): 999-1008.
Meissner M, Havinga R, Boverhof R, et al. Kuchita masewera olimbitsa thupi kumawonjezera chiwalo chonse cha thupi m'thupi mwa makoswe. Med Sci mu Sports Exer 2010; 42: 1460-1468.
Wilund KR, Feeney LA, Tomayko EJ, et al. Zotsatira za kupirira zimaphunzitsa pa zizindikiro za kutsegula kwa kolesteroloni ndi kaphatikizidwe. Phyiol Res 2009; 58: 545-552.