Ukunciphisa i-cholesterol embi ingenye yezinzuzo eziningi zokuzivocavoca
Ngezinye izikhathi kungase kubonakale sengathi kuthatha wonke amandla akho ukuze nje uhudule ophuma embhedeni ukugijima kwakho ekuseni noma ukuqeqeshwa kwakho kusihlwa endaweni yokuzivocavoca. Kodwa ukuzivocavoca kunezinzuzo eziningi zezempilo.
Akugcini nje ukugcina isisindo sakho phansi, ukwakha imisipha yakho, nokunciphisa ingozi yokuthuthukisa izimo ezithile zezokwelapha, ukuzivocavoca njalo kunemiphumela emihle enhliziyweni, kufaka phakathi amazinga akho e-cholesterol.
Ukunciphisa I-Cholesterol Ngokudla Nokuzivocavoca
Ngokuqondile ukuthi ukuvivinya umzimba kusebenza kanjani ekuthuthukiseni amazinga akho e-cholesterol akukacaci ngokuphelele. Nakuba sekuye kwaba nezifundo ezihlolisisa imiphumela yokuzivocavoca nge-cholesterol, lezi zifundo ziye zahlanganiswa nezinye izinguquko zokuphila ezincane ze-cholesterol, njengokulandela ukudla okunempilo noma ukulahlekelwa isisindo.
Ucwaningo lwamuva oluhlola umphumela wokuzivocavoca wedwa luveza izindlela ezimbalwa zokuzivocavoca ezingasiza ekuthuthukiseni amazinga akho e- cholesterol :
- I-lipoprotein usayizi wezinhlayiyana. Ezinye izifundo zibonise ukuthi ukuzivocavoca kungashintsha i-LDL yakho (aka bad cholesterol). Ama-lipoprotein amancane, afana ne- LDL amancane , ane- dense , ahlotshaniswa negalelo ekufweni kwesifo senhliziyo kodwa uma izinhlayiya ezinkulu ze-LDL zingenayo ingozi efanayo. Ucwaningo luye lwabonisa ukuthi ukuzivocavoca okulinganisela kungakhuphula ubukhulu bezinhlayiya zakho ze-LDL, ezingasiza ekunciphiseni ingozi yokuthuthukisa isifo senhliziyo. Esicwaningweni esisodwa, uhlelo lokuzivocavoca lwamaviki angu-12 lwenciphisa i-LDL encane, enesisindo ngamaphesenti angu-17.
- Shintsha ukuthutha kwe-cholesterol. Ucwaningo oluthile lwamagundane luye lwasikisela ukuthi ukuzivocavoca kungathuthukisa ukuthuthwa kwe-cholesterol ukusuka egazini ukuya esibindi, lapho ekugcineni kuzohlungwa khona emzimbeni.
- Ukwamukela. Ucwaningo oluthile lubonise ukuthi amasonto ayisishiyagalolunye kuya kwangu-12 okuvivinya umzimba anganciphisa kancane ukumuncwa kwe-cholesterol kusuka emathunjini amancane abe egazini. Inani le-cholesterol elenziwe isibindi alibonakali lithinteka ngokuzivocavoca.
Imiphumela Yokuzivocavoca Okulinganisiwe ku-LDL
Nakuba abacwaningi basalokhu bezama ukunquma ngokuqondile indlela umzimba owenza ngayo i-cholesterol yakho, into ecacile icacile: ukuzivocavoca okulinganisela kubonakala kunemiphumela emihle emazingeni akho e-cholesterol:
- Ukuzivocavoca umzimba okunciphisa i- LDL cholesterol ngamaphesenti angama-10 kwezinye izifundo. Kunezifundo ezimbalwa ezibonisa ukuthi ukuzivocavoca kungase kube nomphumela omuhle noma ongathandeki ku-LDL.
- Ukusebenzisa njalo kungandisa i-cholesterol yakho ye- HDL phakathi kwamaphesenti amathathu no-6.
Nakuba lokhu kungabonakali njengokuningi, ukuhlanganisa ukuzivocavoca nezinye izinguquko zokuphila kungasiza ukugcina amazinga akho e- cholesterol , kanye nawo wonke umzimba wakho, enempilo.
Ukuzivocavoca Kanjani Okudingayo?
Inani kanye nohlobo lokuzivocavoca okulinganiselayo kwahlukahluka kakhulu kulezi zifundo. I-American Heart Association inezincomo ezilandelayo zokubandakanya ukuzivocavoca ngendlela yakho yokuphila enempilo:
- Ukuze uthole impilo yakho yenhliziyo yonke, kufanele uhambisane nemaminithi angu-30 wokuvivinya umzimba ngokulinganayo nsuku zonke okungenani izinsuku ezingu-5 ngesonto.
- Ukuze uhlaziye i-lipids ngokuqondile, kufanele ufake okungenani imizuzu engama-40 yokulinganisela ukuze uvivinye umzimba okungenani izikhathi ezintathu kuya ezine ngesonto.
Uma ungakwazi ukulinganisa umshini wokuvivinya umzimba womzuzu wama-30 noma 40 osukwini lwakho olumatasa, ungakhathazeki.
Ungakwazi ukwahlukanisa isikhathi sakho kuze kube yizinyanga eziyi-10 noma ezi-15 ukufeza inani lemali eliphakanyisiwe lokuzivocavoca nsuku zonke futhi uthole izinzuzo ezifanayo zezempilo.
> Imithombo:
> Mann, S. et al "Imiphumela ehlukile yokuzivocavoca kwe-aerobic, ukuqeqeshwa kokuphikiswa kanye nokuzivocavoca okuhlanganisiwe okuhambisana ne-Cholesterol kanye nephrofayela ye-Lipid." I-Sports Medicine Journal, Okthoba 2013
Meissner M, Havinga R, Boverhof R, et al. "Ukuzivocavoca Ukuthuthukisa I-Cholesterol Yonke Yomzimba Yokwanda Kwezinja." I-Med Sci ku-Sports Exercise 2010.
U-Wilund KR, uFeeney LA, uTomayko EJ, et al. "Imiphumela Yokukhuthazela Ukuqeqesha Ukuzivocavoca Ngezimpawu Ze-Cholesterol Ukuzivumelanisa Nokusebenza." Ucwaningo Lwezemvelo 2009.