Kuchepetsa Mitsempha ya Cholesterol ya Magazi
Khalani ndi malo omwe alipo kale ndipo ndibwino kuti thupi lanu likhale lochepetsetsa likhoza kuchepetsa cholesterol komanso kulimbikitsa thanzi labwino. Mogwirizana ndi zakudya zathanzi, mukhoza kuchepetsa cholesterol yanu pafupifupi pafupifupi 10 peresenti ndipo mwinamwake kupewa kumwa mankhwala kuti muchepetse vuto lanu.
Kuopsa kwa Cholesterol
Ngati muli ndi cholesterol chokwanira, mukufuna kuchepetsa chifukwa chimawonjezera chiopsezo cha matenda a mtima, chomwe chimayambitsa imfa ku United States.
Kuti muchepetse vuto lanu la matenda a mtima ndi kuchepetsa cholesterol yanu popanda mankhwala, muyenera kuchita masewera olimbitsa thupi nthawi zonse, kudya zakudya zabwino komanso kusuta fodya.
Kodi Ndi Ntchito Yabwino Yotani Yochita Zochita Powonjezera Cholesterol?
Pali mapulogalamu ambiri ochita masewera olimbitsa thupi kunja uko, ndipo mitundu yambiri ya masewera olimbitsa thupi, kuyambira kuyenda kupita ku yoga, amawoneka kuti ali ndi zotsatira zofanana pa kuchepetsa katemera wa triglycerides ndi kukweza cholesterol cha HDL ("chabwino").
Kuchepetsa LDL ("choipa" cholesterol), muyenera kuphatikiza zochita masewera olimbitsa thupi ndi zakudya zabwino ndi kulemera.
Maphunziro a zachipatala pa zochitika za aerobic, monga kuthamanga, kuthamanga, ndi aerobics ndizofala kwambiri. Zotsatira zikuwonetsa zochitika za aerobic zikuwoneka kuti zimapindula kwambiri ndi cholesterol kwambiri, pochepetsa LDL ndi 5 mpaka 10% ndikukweza cholesterol cha HDL ndi 3 mpaka 6%.
Zochita zamadzi, monga kusambira, kuyenda m'madzi, ndi kutenga nawo maseĊµera a madzi, zingathenso kuwonetsa zochitika zomwezo m'thupi lanu la cholesterol monga masewera olimbitsa thupi.
Ngakhale simunayambe kuyenda mwakhama kapena simunayambe kugwira ntchito, mukhoza kusangalala ndi njira zambiri zomwe mungagwiritsire ntchito mankhwala otsika m'magazi. Mwachitsanzo, kafukufuku amasonyeza kuti kuyenda, yoga, ndi tai zikhoza kuchepetsa cholesterol . Komabe, maphunzirowa ndi ochepa poyerekeza ndi kafukufuku akuyang'ana kuchita masewera olimbitsa thupi.
Mmene Mungayambitsire Kuchita Ngati Mukukhalira Okhaokha Ndiponso Olemera Kwambiri
Ngati mwakhala mukutsogoleredwa ndi / kapena mukulemera kwambiri, muyenera kuonana ndi katswiri wanu wa zamagulu kuti muthandize kupanga pulogalamu yochita masewera olimbitsa thupi yomwe ikugwira ntchito pang'onopang'ono kwa ndalama zamakilomita 1,000 pa sabata.
Kukula kwachitetezo chanu chiyenera kukhala pamtunda wochepa kapena wochepa mpaka kupirira kwanu kukuwonjezere. Yambani kuchita masewera amphindi 10 mpaka 15 ndikulimbikitseni kwa mphindi makumi atatu.
Kodi Muyenera Kuchita Zambiri Zochita Zolimbitsa Thupi?
Kafukufuku wamakono akuwonetsa kuti kuti mukwaniritse mitsempha yotsika ya cholesterol, muyenera kukhala ndi mphindi 30 zochita masewera olimbitsa thupi masiku ambiri a sabata. Choyenera, muyenera kuchita masewera olimbitsa thupi mphindi 60 mpaka 90 pa sabata, muli ndi cholinga chabwino cha 200 mphindi.
Ngati muli otanganidwa kwambiri kuti musakhale ndi nthawi ya mphindi 30, musadandaule: Zofufuza zimasonyeza kuti mukagawikana nthawiyi nthawi zonse (mwachitsanzo, magawo awiri a mphindi zochitira masewera), mudzalandira Zomwe zimapindulitsa pa umoyo. Komabe, nthawiyi imafunika kukhala ndi mphindi khumi zokwanira zokhudzana ndi mtima.
Ngakhale kuti kuchita masewera olimbitsa thupi kumawoneka kuti kumapatsa phindu lochepa kwambiri kwa cholesterol, nkofunika kuzindikira kuti mtundu uliwonse wa masewera olimbitsa thupi udzakuthandizani kuchepetsa cholesterol yanu, kukuthandizani kuchepetsa thupi ndi kulimbikitsa thanzi la mtima .
Zotsatira:
Mphamvu E, Saultz J, Hamilton A, et al. Mafunso Ochipatala. Kodi Ndi Moyo Wotani umene Ukuthandizira Kwambiri LDL Cholesterol? J Fam Pract. 2007 Jun; 56 (6): 483-5.
Slentz CA, Houmard JA, Johnson JL et al. Kusagwira ntchito, Kuphunzitsa Zochita Zolimbitsa thupi ndi Kuletsa, ndi Plasma Lipoproteins. ZOKHUDZA: Kuphunzira Kwambiri, Kulamuliridwa Kowonongeka Kowonjezera Kwambiri ndi Ndalama. J Appl Physiol. 2007 Aug; 103 (2): 417-8.
Tucker LA, Friedman GM. Kuyenda ndi Seramu Cholesterol mu Anthu Achikulire. Am J Public Health. 1990; 80 (9): 1111-1113.
Volaklis KA, Spassis AT, Tokmakidis SP. Dziko Lotsutsana ndi Madzi Kuchita Zochita Pakati pa Odwala Ndi Coronary Artery Matenda: Zotsatira za Thupi la Thupi, Magazi a Magazi, ndi Kugonana. Amtima J. 2007 Sep; 154 (3): 560.e1-6.