Ukusebenzisa i-Lowers Blood Cholesterol Levels
Ukuzivocavoca okuza kubandakanya nayiphi na imeko ekhoyo ngaphambili kwaye kufanelekile ukuba izinga lakho lokuzivocavoca linganciphisa i-cholesterol kwaye likhuthaze impilo yonke. Ngokubambisana nokutya okunempilo, unokunciphisa i-cholesterol yakho yonke imiyinge ye-10 kwaye mhlawumbi ugweme ukuthatha amayeza ukulawula imeko yakho.
Izingozi ze-Cholesterol ephezulu
Ukuba unayo i-cholesterol ephezulu, ufuna ukuyinciphisa kuba iyandisa umngcipheko wokuvelisa isifo senhliziyo, eyona nto ibangela ukufa e-United States.
Ukunciphisa ingozi yesifo senhliziyo nokunciphisa i-cholesterol yakho ngaphandle kweyeza, kufuneka usebenzise rhoqo, udle ukutya okunempilo kwaye unqume ukutshaya.
Luhlobo luni lokuSebenza koMsebenzi oluPhezulu ekunciphiseni i-Cholesterol?
Kukho iiprogram ezininzi zokuzilolonga ngaphandle apho, kwaye ezininzi iintlobo zeendlela zokuzivocavoca, ezivela ekuhambeni ukuya kwi-yoga, zibonakala zinempembelelo efanayo xa kuziwa ekunciphiseni i-triglycerides nokuphakamisa i- HDL ("entle" i-cholesterol).
Ukunciphisa i- LDL ("okubi" ye-cholesterol), kufuneka udibanise umzimba kunye nokutya okunesondlo kunye nokulahleka kwesisindo.
Uphando lwezonyango kwizilwanyana ze-aerobic, ezifana nokugijima, ukugijima, kunye ne-aerobics yinto eqhelekileyo. Iziphumo zibonisa ukuzivocavoca kwe-aerobic kubonakala kunceda i-cholesterol kakhulu, ngokunciphisa i-LDL ngama-5 ukuya ku-10% nokuphakamisa i- cholesterol ye- HDL ngo-3 ukuya kwi-6%.
Ukusetyenziswa kwamanzi, njengokubhukuda, ukuhamba kwamanzi kunye nokuthatha inxaxheba kwimidlalo yamanzi, kunokuvelisa iziphumo ezifanayo kwiprofayili yakho ye-cholesterol njengento yokusebenzisa i-aerobic.
Nangona ungeyena umxhasi okanye ungazange usebenze ngexesha elithile, unokufumana ezinye iindlela ezininzi zokusebenzisa oko kunokunciphisa i-cholesterol. Ngokomzekelo, uphando lubonisa ukuba ukuhamba, i-yoga, ne-tai chi kunokunciphisa i- cholesterol . Nangona kunjalo, ezi zifundo zimbalwa xa zithelekiswa nezifundo ezijongene nokuzivocavoca kwe-aerobic.
Indlela Yokuqalisa Ukusebenzisa Ukuba Ukuhlala Kwakho Kakhulu kunye Nokukhululeka Kakhulu
Ukuba ukhokelela ekudleni ubomi kunye / okanye ukugqithiseleyo, kufuneka uqhagamshelane neengcali zonyango lwakho ukukunceda ukuba wenze inkqubo yokuqhuba umsebenzi oqhuba ngokuqhubekayo kwindleko yamandla e-caloric malunga ne-1 khalori ngeveki.
Ubunzima bokusebenza kwakho kufuneka bube kwizinga eliphantsi okanye elilinganiselweyo de ukunyamezela kwakho kwe-aerobic. Qalisa ukusetyenziswa ngexesha eliphakathi kweemitha ezili-10 ukuya kwe-15 kwaye wakha ukuya kwi-30 imizuzu ngaphezulu kwexesha.
Ngaba Unokuzivocavoca Kangakanani?
Uphando lwangoku lubonisa ukuba ukwenzela ukufezekisa amazinga e-cholesterol aphantsi, kufuneka ufumane ubuncinane imizuzu engama-30 yokusebenzisa rhoqo kwiintsuku zeveki. Ngokufanelekileyo, kufuneka usebenzise ubuncinane imizuzu engama-60 ukuya kwi-90 ngeveki, eneenjongo eziphambili zemizuzu engama-200 ngeveki.
Ukuba uxakeke kakhulu ukuba ungagqibekanga ixesha lesigama sama-30 kwishedyuli yakho, ungakhathazeki: Izifundo zibonisa ukuba ukuba ulwahlula ngeli xesha ukuya kwixesha elide (umzekelo, iiseshoni zokuqhuba imizuzu emi-15), uya kufumana iintlawulo zezempilo ezifanayo ukusuka kumsebenzi. Nangona kunjalo, ixesha elide lifuna ukuba ubuncinane imizuzu eyi-10 ubude beenzuzo zenhliziyo.
Nangona uvavanyo lwe-aerobic lubonakala lunika inzuzo ephezulu ye-cholesterol, kubalulekile ukuba uqaphele ukuba nayiphi na uhlobo lomsebenzi oza kunceda unciphise i-cholesterol yakho, uncede unciphise umzimba kwaye uphakamise impilo yempilo .
Imithombo:
Amandla E, Saultz J, Hamilton A, et al. Imibuzo yeZliniki. Yiyiphi i-Lifestyle Interventions Effectively Lower LDL Cholesterol? J Fam Pract. 2007 Juni; 56 (6): 483-5.
Slentz CA, Houmard JA, Johnson JL et al. Ukungasebenzi, UkuQeqesha noQeqesho kunye nePlasma Lipoproteins. ISICWANGCISO: Isifundo esilawulekileyo, esiPhezulu esiLawulayo sokuSebenza koMsebenzi kunye neNani. J Appl Physiol. U-Agasti ka-2007; 103 (2): 417-8.
UTucker LA, uFriedman GM. Ukuhamba kunye neSerum Cholesterol kuBantu abadala. Ngaba J Zempilo Yoluntu. 1990 ngoSeptemba; 80 (9): 1111-1113.
UVolaklis KA, Spassis AT, iTokmakidis SP. Ukuxhatshazwa kweMhlaba ngokuSebenza kwamanzi kwizigulane ngeCoronary Artery Disease: Iziphumo kwiCandelo loMzimba, i-Blood Lipids, kunye nokuPhepha koMzimba. Inhliziyo J. 2007 Sep; 154 (3): 560.e1-6.