Rage ƙwayar cholesterol mara kyau shine daya daga cikin amfanin da ake amfani da su
Wasu lokuta yana iya zama kamar yana daukan duk ƙarfinka kawai don jawo kanka daga gado don jingin gidanka na safe ko aikin motsa jiki a lokacin motsa jiki. Amma motsa jiki yana da amfani mai yawa na kiwon lafiya.
Ba wai kawai zai iya ci gaba da nauyin nauyinku ba, gina ƙwayarku, kuma rage haɗarin ku na inganta wasu yanayi na kiwon lafiya, yinwa a kai a kai yana da tasiri mai amfani akan zuciya, ciki har da matakin ku na cholesterol.
Rage ƙwayar Cholesterol Tare Da Abinci da Gwaji
Daidaita yadda aikin aiki ke inganta aikin ku na ƙwayar cholesterol har yanzu ba a bayyana ba. Kodayake akwai nazarin nazarin ilimin motsa jiki a kan cholesterol, wadannan binciken sun haɗa tare da sauran cholesterol-rage yawan canjin rayuwa , kamar su bin abincin lafiya ko rashin nauyi.
Binciken da aka yi a kwanan nan akan nazarin sakamako na motsa jiki kawai ya nuna wasu hanyoyi da wannan motsa jiki zai iya taimaka wajen inganta ƙwayar cholesterol :
- Lipoprotein barbashi size. Wasu nazarin sun nuna cewa motsa jiki zai iya canza LDL (ƙananan cholesterol). Ƙananan lipoproteins, irin su ƙananan, LDL mai yawa , an haɗa su tare da bayar da gudunmawa ga cututtukan zuciya ba tare da samun ƙwayar LDL ba. Nazarin ya nuna cewa motsa jiki na matsakaicin hali zai iya ƙara yawan adadin LDL ɗinku, wanda zai iya taimakawa wajen rage yawan hadarin da ke fama da cututtukan zuciya. A cikin nazarin daya, shirin motsa jiki na tsawon mako 12 ya rage kananan LDL mai yawa zuwa kashi 17.
- Gyara cholesterol kai. Bayanan karatu a cikin ƙananan yara sun nuna cewa motsa jiki zai iya inganta hawa na cholesterol daga jini zuwa hanta, inda za a cire shi daga jiki.
- Absorption. Bayanan karatu sun nuna cewa makonni takwas zuwa 12 na jarabawar motsa jiki zai iya rage ɗanɗarin cholesterol daga ƙananan hanji a cikin jini. Adadin cholesterol da hanta ke yi ba ya bayyana cewa aikin zai motsa shi.
Hanyoyin Exercise Dama a kan LDL
Kodayake masu bincike suna ƙoƙarin sanin ainihin yadda aikin ke shafar karan cholesterol, layin ƙasa ya bayyana: aikin motsa jiki na nunawa yana da tasiri a kan ƙananan cholesterol:
- Ɗaukaka aikin rage LDL cholesterol ta hanyar zuwa kashi 10 cikin wasu nazarin. Akwai ƙananan binciken da suka nuna cewa motsa jiki na iya samun sakamako mai kyau ko tsaka tsaki a kan LDL.
- Yin aiki akai-akai zai iya ƙara yawan cholesterol na HDL tsakanin 3 zuwa 6 bisa dari.
Kodayake wannan bazai yi kama da yawa ba, hada darasi tare da wasu canje-canje na salon rayuwa zai iya taimakawa wajen kiyaye kododin karanka , da sauran jikinka, lafiya.
Yawancin Ayyuka Kuna Bukata?
Adadin da nau'i na motsa jiki na matsakaici ya bambanta a cikin waɗannan nazarin. Ƙungiyar Zuciya ta Amurka tana da wadannan shawarwari don hada da motsa jiki cikin rayuwarka mai kyau:
- Domin lafiyar zuciyarku, ya kamata ku dace a cikin minti 30 na aikin motsa jiki na yau da kullum don akalla kwanaki 5 a mako.
- Don musamman ragewa lipids, ya kamata ka hada da akalla minti 40 'darajar matsakaici zuwa motsa jiki motsa jiki akalla sau uku zuwa hudu sau ɗaya a mako.
Idan ba za ku iya dacewa da tsarin aikin motsa jiki na 30 ko 40 a cikin rana mai aiki ba, kada ku damu.
Zaka iya raba lokaci naka zuwa cikin minti 10 ko 15 don cimma daidaitattun yawan aikin yau da kullum da kuma samun lafiyar lafiyar.
> Sources:
> Mann, S. et al "Hanyoyin Bambancin Ayyukan Aiki, Jagoran Rarraba da Haɗakarwa Game da Cholesterol da Farfesa na Lipid." Wakilin Wasanni na Wasanni, Oktoba. 2013
Meissner M, Havinga R, Boverhof R, et al. "Harkokin Ayyuka na Nuna Harkokin Kasuwancin Zaman Cikin Gida na Mice." Med Sci a wasanni na wasanni na 2010.
Wilund KR, Feeney LA, Tomayko EJ, et al. "Hanyoyin Gudanar da Harkokin Kasuwanci na Gudanar da Harkokin Kasuwancin Cholesterol". Nazarin Jiki na 2009.