Kushandisa Kuderedza Ropa Cholesterol Nhamba
Ita maitiro ekugadzirisa chero mamiriro ezvinhu akambovapo uye akakodzera kuti muviri wako wakakwana unogona kuderedza cholesterol uye kukurudzira hutano hwakakwana. Mukubatana nehutano hwakanaka, unogona kuderedza cholesterol yako yose nechiyero che 10 muzana uye zvichida usarega kutora mishonga yekudzora mamiriro ako.
Ngozi dze High Cholesterol
Kana uine cholesterol yakakwirira, iwe unoda kuideredza nokuti inowedzera dambudziko rako rekushaiwa chirwere chemwoyo, ndicho chikonzero chinotungamirira rufu muUnited States.
Kuti uderedze njodzi yehutano hwemoyo uye kuderedza cholesterol yako pasina mushonga, unoda kushandisa muviri nguva dzose, kudya kudya kwakanaka uye kurega kusvuta.
Ndechipi Chinyorwa Chekuita Basa Rinonyanya Kushanda Mukuderedza Cholesterol?
Kune zvakawanda zvirongwa zvekuvhimbura kunze uko, uye maitiro akawanda ekugadzirira muviri, kubva pakufamba kuenda kumhanya kusvika ku yoga, zvinoita seine chinetso chakafanana kana zvasvika pakuderedza triglycerides nekusimudza HDL ("yakanaka" cholesterol).
Kuti udzikise LDL ("bad" cholesterol), unofanira kusanganisa maitiro ekudya uye utano hwakanaka.
Zvidzidzo zvekuchipatara nezvemaitiro aerobic, zvakadai sokukwira, kutamba, uye aerobics ndizvo zvakanyanya. Zvigumisiro zvinoratidza aerobic maitiro anoita sekuti anobatsire cholesterol zvakanyanya, nekuderedza LDL ne5 kusvika ku10% nekusimudza HDL cholesterol ne3 kusvika ku6%.
Mvura inoshandisa mvura, yakadai sokushambira, mvura inofamba, uye kupinda mumitambo yemvura, inogonawo kubvisa zvibereko zvakafanana muhupenyu hwako hwekutsvaira.
Kunyange kana iwe usati uri kushamwaridzana kana usina kumboshanda kwenguva yakati, unogona kunakidzwa nedzimwe nzira dzakawanda dzekushandisa izvo zvingaderedza cholesterol. Somuenzaniso, zvidzidzo zvinoratidza kuti kufamba, yoga, uye tai chi inogona kuderedza cholesterol . Zvisinei, zvidzidzo izvi zvishomanana pakuenzanisa nekuongororwa kutarisa kubata kwemaitiro.
Nzira Yokutanga Kutanga Kuita Kana Iwe Waunogara Uchiremba uye Kuwedzeresa
Kana iwe uri kutungamira mararamiro ehupenyu uye / kana kuwedzeresa, unofanirwa kutaurira unyanzvi hwehutano hwako kuti akubatsire kugadzira chirongwa chekuita zvekuvhima chinoramba chichishanda kusvika kune caloric energy kushandiswa kweanenge 1 000 koriori pavhiki.
Kuwedzera kwekushanda kwako kunofanira kunge kune imwe nzvimbo yakadzika kana inonyorera kusvikira kukurumidza kutsungirira kwako. Tanga kushandisa maitiro mumaminitsi gumi kusvika ku15 uye uwedzere kusvika pamaminitsi makumi matatu kupfuura nguva.
Iwe Unoda Kuita Basa Rakawanda Sei Unoda?
Tsvakurudzo yemazuva ano inoratidza kuti kuitira kuti uwane mazana echelesterol ari pasi, unofanira kuwana maminitsi makumi matatu emitambo yezvidzidzo mumazuva mazhinji evhiki. Zvakanaka, iwe unofanirwa kushandisa muviri wemaminitsi makumi matanhatu kusvika ku90 pavhiki, une chinangwa chakanaka chemaminitsi 200 pavhiki.
Kana iwe wakabatikana zvokuti hauna kukwana nguva yemaminiti makumi matatu neminomwe mumutambo wako, kwete kunyanya kunetseka: Zvidzidzo zvinoratidza kuti kana iwe ukagovera nguva iyi kusvika mukati mezuva rose (somuenzaniso, maviri emaminitsi gumi nemaminitsi masikati), uchagamuchira hutano hunobatsira kubva pamabasa. Zvisinei, nguva yacho inoda kunge iri maminitsi gumi nemakumi mashanu ekubatsira kwepfungwa.
Kunyange zvazvo kurovedza muviri kunoratidzika kuti kunopa zvakanyanya kukura kwe-cholesterol, zvakakosha kuziva kuti chero mhando ipi yekuita muviri inobatsira kuderedza cholesterol yako, kukubatsira kuti urasikirwe uremu nekusimudzira utano hwemwoyo .
Sources:
Simba E, Saultz J, Hamilton A, et al. Clinical Inquiries. Ndeapi Upenyu Hwakapindira Hwakapindira Nechepasi Pasi LDL Cholesterol? J Fam Pract. 2007 Jun; 56 (6): 483-5.
Slentz CA, Houmard JA, Johnson JL et al. Kusashanda, Kurovedza muviri uye Kudzidzira, uye Plasma Lipoproteins. CHIKAMU: Randomized, Controled Study Yokudzidzira Kuwedzera Kuwedzera uye Nhamba. J Appl Physiol. 2007 Aug; 103 (2): 417-8.
Tucker LA, Friedman GM. Kufamba uye Serumumu Cholesterol muVanhu Vakuru. Am J Public Health. 1990 Nhasi; 80 (9): 1111-1113.
Volaklis KA, Spassis AT, Tokmakidis SP. Nyika Inopesana Nemvura Kudzidzira Murairo Muvarwere NeCononary Artery Disease: Migumisiro paMuumbi weMutumbi, Ropa Lipids, uye Physical Fitness. Am Heart J. 2007 Sep; 154 (3): 560.e1-6.