Hanyoyin Ciniki suna Kasa Ƙananan Cholesterol na Blood
Motsa jiki da ke ajiyar kowane yanayi wanda ya riga ya kasance kuma ya dace da yanayin lafiyar ku zai iya rage ƙwayar cholesterol kuma ya inganta lafiyar lafiya. Tare da cin abinci mai kyau, za ka iya rage yawan ƙwayar cholesterol ta kashi 10 cikin dari kuma mai yiwuwa guje wa shan magani don sarrafa yanayinka.
Risks of High Cholesterol
Idan kana da high cholesterol, kana so ka rage shi saboda yana ƙara yawan haɗarin cutar ciwon zuciya, wanda shine babban dalilin mutuwa a Amurka.
Don rage cututtukan cututtukan zuciya da rage ƙananan cholesterol ba tare da magani ba, kana buƙatar motsa jiki a kai a kai, ci abinci mai kyau da kuma dakatar da shan taba.
Menene Irin Ayyukan Kwarewa Mafi Kwarewa a Kwancen Cholesterol?
Akwai shirye-shiryen motsa jiki da dama a can, kuma mafi yawan ayyukan motsa jiki, daga jimawa zuwa tafiya zuwa yoga, suna da irin wannan tasiri idan ya sauƙaƙe triglycerides da kuma inganta HDL ("cholesterol" mai kyau).
Don rage LDL ("bad" cholesterol), dole ne ku haɗu da motsa jiki tare da cin abinci mai kyau da asarar nauyi.
Nazarin ilimin motsa jiki a kan ayyukan wasan kwaikwayo, irin su jogging, running, da aerobics ne mafi yawan. Sakamakon ya nuna hotunan zafin jiki yana nuna amfanin ƙwayar cholesterol, ta hanyar rage LDL daga 5 zuwa 10% da kuma inganta HDL cholesterol ta 3 zuwa 6%.
Hanyoyin ruwa, irin su yin iyo, tafiya ruwa, da kuma shiga cikin wasanni na ruwa, zasu iya samar da irin wannan sakamako a cikin bayanin ku na cholesterol a matsayin wasan motsa jiki.
Ko da koda ba ka da farin ciki ba ko kuma ba ka aiki a wani lokaci ba, za ka iya jin dadin wasu hanyoyin da za ka yi amfani da wannan wanda zai iya rage cholesterol. Alal misali, binciken ya nuna cewa tafiya, yoga, da tai chi na iya rage ƙwayar cholesterol . Duk da haka, waɗannan binciken ba su da yawa idan aka kwatanta da karatu da ke kallon wasan motsa jiki.
Yadda za a Fara Farawa Idan Sedentary da Girma
Idan kun kasance mai jagorantar salon rayuwa da / ko kuma kisa, ya kamata ku tuntubi masu sana'a na kiwon lafiya don taimakawa ku ƙirƙirar shirin motsa jiki wanda ke cigaba da aiki har zuwa caloric makamashi na kimanin 1,000 calories kowace mako.
Yawancin motsinku ya kamata ya kasance a matsakaici ko matsakaicin mataki har sai haɓaka mairobic na ƙaruwa. Fara fara yin aiki a cikin minti 10 zuwa 15 kuma gina har zuwa minti 30 a tsawon lokaci.
Yawancin Ayyuka Kuna Bukata?
Binciken na yau da kullum ya nuna cewa don cimma matakan cholesterol mafi ƙasƙanci, dole ne ka samu akalla minti 30 na motsa jiki akan mafi yawancin mako na mako. Da kyau, ya kamata ku yi aiki a kalla 60 zuwa 90 minti a kowane mako, tare da manufa mai kyau na minti 200 a kowane mako.
Idan kun kasance mai aiki don dacewa da tsawon minti 30 zuwa jere, kada ku damu: Nazarin ya nuna cewa idan kun rarraba wannan lokaci zuwa cikin lokaci a cikin yini (alal misali, zaman motsa jiki na minti 15), za ku karbi wannan kiwon lafiya daga aikin. Duk da haka, jinkirin ya kamata ya zama akalla minti 10 na tsawon amfani da jijiyoyin jini.
Kodayake motsa jiki na motsa jiki yana nuna mafi yawan amfanin ƙwayar cholesterol, yana da muhimmanci a lura cewa duk wani nau'i na jiki zai taimaka wajen rage ƙwayar cholesterol, taimaka maka ka rasa nauyi kuma ka inganta lafiyar zuciya .
Sources:
Powers E, Saultz J, Hamilton A, et al. Clinical Inquiries. Wanne Saitunan Ta'idodin Yarda da Ƙananan LDL Cholesterol? J Fam Pract. 2007 Yuni; 56 (6): 483-5.
Slentz CA, Houmard JA, Johnson JL et al. Rashin aiki, Kwalejin motsa jiki da Bayarwa, da Plasma Lipoproteins. GARANTI: A Randomed, Nazarin Sarrafa Nazarin Hanya Kasuwanci da Ƙimar. J Appl Physiol. 2007 Aug; 103 (2): 417-8.
Tucker LA, Friedman GM. Walking da Ciwon Cholesterol a cikin Adult. Am J Jumlar Lafiya. 1990 Satumba; 80 (9): 1111-1113.
Volaklis KA, Spassis AT, Tokmakidis SP. Ƙasa da Ruwan Tsufana A Harkokin Kasuwanci Tare Da Cutar Gwiwar Hanyoyin Cutar Lafiya: Hanyoyi akan Jiki Jiki, Ruwan jini, da Jiki. Am Heart J. 2007 Sep; 154 (3): 560.e1-6.