Kuchetsa cholesterol choipa ndizopindulitsa zambiri
Nthawi zina zingawoneke kuti zimatengera mphamvu zanu kuti mutenge nokha kuchoka pamgedi kuti mukambirane masewera olimbitsa thupi kapena madzulo. Koma kuchita masewera olimbitsa thupi kumapindulitsa kwambiri.
Sikuti kungangowonjezera kulemera kwake, kumangirira minofu yanu, ndi kuchepetsa chiopsezo chanu chokhala ndi matenda ena, kuchita masewera olimbitsa thupi nthawi zonse kumapindulitsa pamtima, kuphatikizapo mitsempha yanu ya mafuta m'thupi.
Kuchepetsa Cholesterol Ndi Chakudya ndi Kuchita Zochita
Ndendende momwe zolimbitsa thupi zimagwirira ntchito pokonza makilogalamu anu a cholesterol sichinafike poyera. Ngakhale kuti pakhala pali maphunziro omwe akufufuza zotsatira za kuchita masewera olimbitsa thupi pa cholesterol, maphunzirowa aphatikizidwanso ndi zina zomwe zimatsitsa kusintha moyo , monga kudya zakudya zabwino kapena kuchepa.
Kafukufuku watsopano posanthula zotsatira za masewera olimbitsa thupi yekha amasonyeza njira zingapo zomwe kuchita masewera olimbitsa thupi kungakuthandizireni kuchuluka kwa mthupi lanu:
- Lipoprotein tinthu kukula. Kafukufuku wina wasonyeza kuti masewero olimbitsa thupi angasinthe LDL (aka bad cholesterol). Mankhwala ochepa kwambiri, monga aang'ono, a LDL wandiweyani , akhala akuthandizira kuwonjezera pa matenda a mtima koma kukhala ndi zilembo zazikulu za LDL sizikhala ndi vuto lomwelo. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungapangitse kukula kwa mbali zanu za LDL, zomwe zingakuthandizeni kuchepetsa chiopsezo cha matenda a mtima. Phunziro limodzi, pulogalamu yochita zolimbitsa thupi ya milungu isanu ndi iwiri inachepetsa LDL yaing'ono, yowonjezera mpaka 17 peresenti.
- Bweretsani kayendedwe ka cholesterol. Kafukufuku wochepa m'magulu asonyeza kuti kuchita masewera olimbitsa thupi kungathandize kwambiri kuyendetsa kolesterolini kuchokera m'magazi kupita ku chiwindi, kumene pamapeto pake udzapangidwira kunja kwa thupi.
- Kusankha. Kafukufuku wochepa amasonyeza kuti masabata asanu ndi atatu kapena khumi ndi awiri a kupirira zolimbitsa thupi angachepetse pang'ono kutengera kwa kolesterolini m'mimba mwazing'ono mpaka m'magazi. Kuchuluka kwa kolesterolini yomwe imapangidwa ndi chiwindi sikuwoneka kuti ikukhudzidwa ndi masewera olimbitsa thupi.
Zotsatira za Kuchita Zolimbitsa Thupi pa LDL
Ngakhale kuti ochita kafukufuku akuyesetsabe kudziwa momwe maseĊµera olimbitsa thupi amakhudzira cholesterol yanu, mfundo yaikulu ndi yoonekeratu: Kuchita maseĊµera olimbitsa thupi kumawoneka bwino kwambiri pa cholesterol wanu:
- Zochita zolimbitsa thupi zinachepetsa LDL cholesterol ndi 10 peresenti mu maphunziro ena. Pali maphunziro angapo omwe amasonyeza kuti kuchita masewera olimbitsa thupi kungakhale ndi zotsatira zabwino kapena zosalowerera pa LDL.
- Kugwiritsa ntchito nthawi zonse kungapangitse cholesterol chanu cha HDL pakati pa 3 ndi 6 peresenti.
Ngakhale izi sizikuwoneka ngati zambiri, kuphatikiza zochita zosiyana ndi kusintha kwa moyo wanu kungathandize kuti thupi lanu likhale ndi thanzi labwino komanso thupi lanu lonse.
Kodi Muyenera Kuchita Zambiri Zochita Zolimbitsa Thupi?
Kuchuluka kwake ndi mtundu wa kuchita masewera olimbitsa thupi mosiyanasiyana kumakhala kosiyanasiyana mu maphunziro awa. American Heart Association ili ndi zifukwa zotsatirazi zokhudzana ndi kuchita masewera olimbitsa thupi m'moyo wanu wathanzi:
- Kuti mukhale ndi thanzi labwino labwino, muyenera kukhala ndi mphindi 30 zochita masewera olimbitsa thupi tsiku lililonse kwa masiku osachepera asanu pa sabata.
- Pofuna kuchepetsa lipids, muyenera kukhala ndi zovuta zolimbitsa thupi zokwanira mphindi makumi anayi kapena zinayi pa sabata.
Ngati simungakwanitse kuchita masewero olimbitsa thupi a 30 kapena 40 mu tsiku lanu lotanganidwa, musadandaule.
Mukhoza kugawa nthawi yanu mu mphindi khumi kapena khumi ndi zisanu kuti mukwaniritse zofunikira zanu tsiku ndi tsiku ndikupeza zofunikira zaumoyo.
> Zotsatira:
> Mann, S. ndi al "Zotsatira zosiyana za Kuchita Zovuta Kwambiri, Kukaniza Kutsutsana ndi Kuchita Zochita Zambiri pa Cholesterol ndi Mbiri ya Lipid." Sports Medicine Journal, Oktoba 2013
Meissner M, Havinga R, Boverhof R, et al. "Kuchita Zochita Zolimbitsa Thupi Ambiri Amagwiritsa Ntchito Cholesterol M'thupi M'magulu." Med Sci mu Masewera olimbitsa thupi 2010.
Wilund KR, Feeney LA, Tomayko EJ, et al. "Zotsatira za Kupilira Maphunziro Ogwira Ntchito Pogwiritsa Ntchito Mitsempha ya Cholesterol Yopatsa Mpweya ndi Kutengera." Kafukufuku Wauzimu 2009.