Ukusebenzisa Ukwehliswa Kwezinga Legazi le-Cholesterol
Ukuzivocavoca okuhlala kuzo zonke izimo ezandulele futhi ezifanele izinga lakho lokuzivocavoca linganciphisa i-cholesterol futhi likhuthaze impilo yonke. Ngokuhambisana nokudla okunempilo, unganciphisa i- cholesterol yakho yonke isilinganiso ngamaphesenti angu-10 futhi mhlawumbe ugweme ukuthatha imithi yokulawula isimo sakho.
Izingozi Ze-Cholesterol Ephakeme
Uma une-cholesterol ephezulu, ufuna ukuyinciphisa ngoba yandisa ingozi yokuthuthukisa isifo senhliziyo, okuyinto ebangela imbangela yokufa e-United States.
Ukuze unciphise ingozi yesifo senhliziyo futhi unciphise i-cholesterol yakho ngaphandle kwemithi, udinga ukuzivocavoca njalo, udle ukudla okunempilo futhi uyeke ukubhema.
Yikuphi uhlobo lokuzivocavoca olusebenza kahle ekunciphiseni i-cholesterol?
Kunezinhlelo eziningi zokuzivocavoca ngaphandle, futhi izinhlobo eziningi zokuzivocavoca, kusukela ekuhambeni ukuya ekugijimeleni ku-yoga, kubonakala sengathi zinomthelela ofanayo uma kuziwa ekunciphiseni i-triglycerides nokukhulisa i- HDL ("okuhle" cholesterol).
Ukunciphisa i- LDL ("okubi" ye-cholesterol), kufanele uhlanganise ukuzivocavoca nokudla okunempilo nokulahlekelwa isisindo.
Ucwaningo lwezokwelapha mayelana nokuzivocavoca kwe-aerobic, njengokugijima, ukugijima, kanye nokuvivinya umzimba kwezinto ezivamile kakhulu. Imiphumela ibonisa ukuzivocavoca kwe-aerobic kubonakala sengathi izuzisa i-cholesterol kakhulu, ngokunciphisa i-LDL ngo-5 kuya ku-10% nokukhulisa i- cholesterol ye- HDL ngo-3 kuya ku-6%.
Ukuzivocavoca kwamanzi, njengokubhukuda, ukuhamba ngamanzi, nokuhlanganyela emidlalweni yamanzi, kungabangela imiphumela efanako kuphrofayli yakho ye-cholesterol njengokuzivocavoca kwe-aerobic.
Ngisho noma ungesiyena ogijima noma ungazange usebenze isikhashana, ungajabulela ezinye izindlela eziningi zokuzivocavoca ezingase zinciphise i-cholesterol. Ngokwesibonelo, izifundo zibonisa ukuthi ukuhamba, yoga, kanye ne-tai chi kunganciphisa i- cholesterol . Kodwa-ke, lezi zifundo zimbalwa uma kuqhathaniswa nezifundo ezibheke ekuzivocavoca kwe-aerobic.
Indlela Yokuqala Ukusebenzisa Uma Ukuzidela Kwakho Nokwedlula ngokweqile
Uma uhola impilo yokuphila kanye / noma ukhuluphele ngokweqile, kufanele uxhumane nochwepheshe wakho wezempilo ukuze akusize udale uhlelo lokuzivocavoca olwenza kancane kancane ukusetshenziswa kwezindleko zamandla kagesi ngamakhilomitha angu-1 000 ngesonto.
Ubukhulu bokuzivocavoca kwakho kufanele kube ezingeni eliphansi noma elilinganiselwe kuze kube yilapho ukukhuthazela kwakho kwe-aerobic kwanda. Qala ukuzivocavoca ngezikhathi ezinemizuzu engu-10 kuya ku-15 bese wakha amaminithi angu-30 ngokuhamba kwesikhathi.
Ukuzivocavoca Kanjani Okudingayo?
Ucwaningo lwamanje lubonisa ukuthi ukuze uthole amazinga aphansi e-cholesterol, kufanele uthole okungenani imizuzu engu-30 yokuzivocavoca ngezinsuku eziningi zesonto. Okufanelekile, kufanele usebenzise imizuzu engama-60 kuya kwangu-90 ngesonto, unomgomo omuhle wemaminithi angu-200 ngesonto.
Uma umatasa kakhulu ukulingana nesikhathi semaminithi angu-30 esimisweni sakho, ukungakhathazeki: Izifundo zibonisa ukuthi uma uhlukanisa lesi sikhathi kuze kube yizinsuku zonke (isibonelo, imizuzu emibili yokusebenzisa umzimba), uzothola izinzuzo ezifanayo zezempilo ezivela kulo msebenzi. Noma kunjalo, isikhashana sidinga ukuba okungenani imizuzu eyi-10 ubude bezinzuzo zenhliziyo.
Nakuba ukuzivocavoca kwe-aerobic kubonakala kuhlinzeka ngezinzuzo zokunciphisa kakhulu kwe-cholesterol, kubalulekile ukuqaphela ukuthi noma yiluphi uhlobo lomsebenzi ozosebenza kuzosiza ukwehlisa i-cholesterol yakho, kukusize ulahlekelwe isisindo futhi ukhuthaze impilo yenhliziyo .
Imithombo:
Amandla E, Saultz J, Hamilton A, et al. Imibuzo yezokwelapha. Yikuphi ukungenelela kwe-Lifestyle ngokuphumelelayo kwehlisa i-LDL Cholesterol? J Fam Pract. 2007 Jun; 56 (6): 483-5.
USlentz CA, Houmard JA, Johnson JL et al. Ukungasebenzi, Ukuqeqesha nokuzivocavoca, kanye namaPlasma Lipoproteins. I-STRRIDE: Isifundo Esingahleliwe, Esilawulwa Ngesivinini Sokuzivocavoca Nesisindo. J Appl Physiol. 2007 Aug; 103 (2): 417-8.
Tucker LA, Friedman GM. Ukuhamba ne-Serum Cholesterol kubantu abadala. Am J Impilo Yomphakathi. 1990 Septemba; 80 (9): 1111-1113.
UVolaklis KA, Spassis AT, iTokmakidis SP. I-Land Versus Water Exercise in Patients With Coronary Artery Izifo: Imiphumela ekubunjweni komzimba, i-Blood Lipids, ne-Physical Fitness. Am Heart J. 2007 Sep; 154 (3): 560.e1-6.