Zochita za Cholesterol

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

Masiku ano, ndikudziwika bwino kuti cholesterol ndiye chifukwa chachikulu chopangira zolembera pamatumba.

Ndi cholesterol plaques omwe amakhala chifukwa chachikulu cha atherosulinosis.

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Mitunduyi imapangika m'malo omwe ma lipid amachokera.

Kuchepetsa kwathunthu kwa chotengera ndi mapangidwe a magazi kumaopseza:

• myocardial infaration
• pulmonary embolism,
• sitiroko
• yomweyo kufa.

Ziwerengero zimawonetsa kuti anthu omwe ali ndi milingo yambiri ya lipoprotein amaphatikizira pafupipafupi kuposa ena omwe ali ndi matenda amtima. Cholesterol ndimangowonjezera pazomwe zimayambitsa matenda. Kuphatikiza pa zizolowezi zoipa komanso moyo wongokhala, zimabweretsa zovuta zambiri.

Pamwambapa cholesterol yokhazikika ndiyowopsa komanso yotsika kwambiri. Ngati sichinachuluke, pakapita kanthawi kochepa mu thupi zimayambira kuyamba. Ngakhale kuti cholesterol "yoyipa" imawonedwa ngati yoyipa, zomwe zimakhalapo bwino zimathandizira minofu mawonekedwe. Ngati ma lipoproteins otsika kwambiri amakhala pansipa, munthu amamva kufooka, minofu kamvekedwe ka mawu imatayika, ndipo kutopa kumawonekera. Kuphatikiza apo, pali chiopsezo chachikulu chotenga matenda a chiwindi, kuchepa magazi, komanso matenda amanjenje. Asayansi amati mdziko muno muli mtima wofuna kudzipha.

Kukhalapo kwa kuphwanya kumapereka chithandizo. Zimaphatikizapo zakudya komanso moyo wokangalika. Komabe, wina ayenera kulimbana ndi matenda oyang'aniridwa ndi katswiri, ndipo ndizovuta kwambiri kudziyimira pawokha popanda vuto. Monga mukudziwa, cholesterol imachepetsedwa zolimbitsa thupi. Pali malingaliro apadera ndi maofesi omwe amakonza vutoli. Kuchita masewera olimbitsa thupi chifukwa cha cholesterol yayikulu ndikofunikira kwambiri pakuchiritsa moyenera. Nkhani yophwanya ma lipoproteins otsika kwambiri iyenera kuyang'aniridwa mosamala ndi anthu opitilira zaka 40, omwe akudwala matenda a mtima. Poyerekeza ndi amuna, azimayi amakhudzidwa kwambiri ndi matenda. Kuti mumvetsetse momwe cholesterol imasinthira mukuchita masewera olimbitsa thupi, muyenera kumvetsetsa zabwino zamasewera komanso momwe zimakhudzira zizindikiro.

Ubwino wa masewera ndi cholesterol

Kuchita masewera olimbitsa thupi ndi njira yodziwika bwino yolesterol yambiri. Kuchita masewera olimbitsa thupi sikuti kungochotsa mafuta owopsa, komanso thanzi labwino komanso thanzi.

Kafukufuku wa sayansi akutsimikizira kuti masewera ndi abwino kwa aliyense, popanda kupatula.

Anthu ambiri omwe ali ndi cholesterol yayikulu amayamba kuchita nawo mwakhama. Pankhaniyi, ngakhale kulipiritsa ndi cholesterol yayikulu ndiye njira yoyamba kuchira.

Ili ndiye chisankho choyenera, popeza mitoloyo imakhudza mtima ndi mitsempha yamagazi, kuwalimbikitsa. Kulipiritsa kumabweretsa phindu lalikulu m'mawa. Ndi masewera olimbitsa thupi, mapepala amachepera kukula, ndipo kuchuluka kwa lipoproteins okwera kumangowonjezera.

Ndikofunikira kwambiri kuti musamachulukitse thupi ngati maphunziro olimbitsa thupi ndi chinthu chachilendo. Ndikofunikira kuti muwonjezere katundu moyenera, ndiye kuti mungapewe kuvulala komanso thanzi labwino. Kuchita bwino kumawonjezeka ngati phunzirolo likuchitika mu mpweya watsopano. Masewera abwino kwambiri: kusambira, kuthamanga, masewera akunja. Mukamasankha masewera, ndibwino kukaonana ndi dokotala, adzasankha masewera olimbitsa thupi potengera mkhalidwe wa wodwalayo.

Maphunziro akuthupi sayenera kukhala osalamulirika. Pamaso kuchita masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi ayenera kuchitika kuti mupewe kuvulala. Kuti mupeze phindu lalikulu, ndikofunikira kutsatira izi:

1. Musachulukitse thupi. Lingaliro lomwe limalimbikitsa maphunziro limangopindulitsa molakwitsa. Ngati katundu sanapangidwire kukonzekera thupi, mutha kuvulala, koma kuyesayesa sikungayendere. Masiku ochepa oyambira maphunziro sayenera kupitirira mphindi 10 konse.
2. Makalasi ayenera kukhala okhazikika. Mulimonse momwe zakhalira ndi momwe ziliri mumsewu, muyenera kuphunzira kuzolowera zochitika. Kuphatikiza apo, mukatha kalasi, kusinthaku kudzakhala bwino.
3. Kotero kuti kulimbitsa thupi kulikonse kunali chisangalalo, mutha kusintha zolimbitsa thupi. Mwanjira imeneyi sangatope.

Iyenera kumvera thupi. Ndikofunikira kuyang'anira momwe thupi liliri pamasewera.

Ndiosafunika ku overexert, muyenera kusankha phokoso lomwe lingakhale labwino kuchita.

Zochita zolimbitsa thupi za cholesterol

Pali masewera olondola omwe amathandizira kuti zinthu zotsika.

Zitha kuchitidwa mosasamala kanthu za kuchuluka kwa thupi lanu.

Zochita zolimbitsa thupi sizimangokhudza magwiridwe antchito, komanso thupi lamthupi lonse.

Akatswiri omwe ali ndi cholesterol yayikulu amalimbikitsa kuyenda panja, yoga kwa odwala matenda ashuga, tai chi, kusambira. Kuthamanga kwa m'mawa, masewera a mpira, masewera olimbitsa thupi, tenisi, masewera olimbitsa thupi, komanso masewera olimbitsa thupi ndizothandiza.

Masewera awa ndiabwino kwambiri, ndipo ndi abwino kuteteza cholesterol. Pali zida zapadera zochita masewera olimbitsa thupi zomwe zimakonza magazi m'magazi, mtima ndikuchotsa mafuta ochulukirapo. Aliyense wa iwo amapangidwira ziwalo zosiyanasiyana za thupi. Zochita zotsatirazi zingakuthandizeni kuthana ndi mafuta "oyipa".

• Ku chiuno, ndikofunikira kupukusa thupi kuchokera mbali ndi mbali. Mutha kuyesa kukhala zidendene zanu ndikusuntha minofu ya gluteus kuchokera ku mwendo umodzi kupita kwina.
• Kuti muphunzitse manja, muyenera kuima mokhazikika, miyendo izikhala yopapatiza. Popeza mwayamba poyambira, ndikofunikira kuzungulira mapewa ndi kumbuyo. Kenako muyenera kutambasulira manja anu momwe mungathere, gwiritsitsani izi kwa masekondi angapo.
• Kuti muchepetse khosi, muyenera kutsitsa chibwanoyo pachifuwa, kenako ndikumangirira khosi kumbuyo, kenako mpaka mmbali, ndikukhudza manja. Kenako muyenera kuzungulira mutu wanu mozungulira.
• Zimathandizanso kuphunzitsa abambo anu. Pokhala pansi, muyenera kukhudza mphumi yanu mpaka mawondo. Kenako muyenera kulumikiza miyendo, kenako ndikuwakweza ndikuwatsitsa kangapo.
• Kumsana kumakhala kothandiza kuchokera pakuyimirira kuti mukagwire ndipo manja onse akufika pansi. Kenako muyenera kugwada pansi, kupumula pamanja ndikukhala kumbuyo kwanu. Pamalo a supine, miyendo yonse iyenera kukweza madigiri 90.
• Kwa miyendo. Mawendo osinthana, kwezani patsogolo. Kenako khalani pansi nthawi 10.

Njira imodzi ikhoza kukhala masewera olimbitsa thupi omwe ali ndi cholesterol yayikulu. Amayamba kusinthasintha, amachotsa mafuta komanso amachititsa thupi. Masewera olimbitsa thupi amathandizanso kukulitsa chidwi, kukumbukira komanso kupirira. Kusambira ndi cholesterol imalumikizananso. Mothandizidwa ndi masewerawa, thunthu limapangidwira munthawi yochepa.

Ndikulimbikitsidwanso kulembetsa mu dziwe pofuna kupewa matenda. Ndikofunika kusankha masewera omwe azikhala osangalatsa.

Momwe mungachepetse cholesterol popanda mankhwala?

Kuphatikiza pa masewera olimbitsa thupi, ndikofunikira kutsatira malingaliro ena.

Njira yoyenera imathandizira kuchepetsa cholesterol mwachangu komanso mopweteka.

Ngati matenda atapezeka kumayambiriro, njira zopanda mankhwala zitha kugwiritsidwa ntchito.

Kuti mukwaniritse cholesterol yotsika ya plasma, muyenera kutsatira malamulowa:

1. Imwani tiyi wobiriwira. Nutritionists adalimbikitsa kusintha khofi ndi tiyi wobiriwira, chifukwa kugwiritsidwa ntchito kwake sikukayikira. Ndikofunika kugwiritsa ntchito makina akuluakulu, opakidwa osathandiza. Imasintha mtundu wamitsempha yamagazi ndikuyika zofunikira za lipoprotein.
2. Kusiya kusuta fodya komanso kumwa mowa. Kusuta kumawononga mitsempha yamagazi ndi mtima. Kuphatikiza apo, zoopsa za pathologies zowopsa zimawirikiza. Kusiya chizolowezi choyipa, simungangowongolera mitsempha yamagazi, komanso kukwaniritsa kuchepetsa mwayi wokhala ndi khansa. Mowa nawonso umathandizira pakulimbana ndi zinthu zoyipa mthupi, ngakhale alangizi ena ayambitsa. Mowa sungakhale wothandiza ngakhale pamitundu yaying'ono.
3. Maphala ndi oatmeal amachepetsa kwambiri cholesterol yoyipa.
4. Nsomba zam'nyanja. Ma asidi a polysaturated omwe amapezeka muzinthu zam nsomba ndi othandiza kwambiri pakuchepetsa cholesterol. Amakhala makamaka mafuta a nsomba.
5. Mafuta a azitona amathandizira kuchotsa zinthu zovulaza. Ndi njira ina yosagwirizana ndi mafuta.
6. Therapy Azungu. Kugwiritsa ntchito masamba ndi zipatso zamasamba kudzakuthandizani kuti muchepetse mafuta owopsa mwachangu.

Malangizowa, kuphatikiza masewera olimbitsa thupi, azithandiza kukhazikitsa thanzi lanu.

About cholesterol ndi njira zotsitsa zimafotokozedwa mu kanema m'nkhaniyi.

Maphunziro akuthupi a mitsempha yamagazi: kuchita masewera olimbitsa thupi pafupipafupi ndi kuyenda - chitetezo chabwino kwambiri!

Vascular dystonia ndikuphwanya kawirikawiri magazi, zomwe zimayambitsa zomwe zimagwirizanitsidwa ndi chibadwa komanso zinthu zakunja. Kupsinjika, kusowa kochita masewera olimbitsa thupi, kusuta fodya, zomwe zimachitika chifukwa cha matenda akale - zonsezi zimabweretsa chakuti mitsempha yamagazi ili pakumveka. Kuchepetsa kwa lumen kumapangitsa kuti magazi asamayende bwino, kuwonjezeka kwa magazi, makamaka ngati pakupezeka matenda amitsempha ya mitsempha ya m'mimba, yomwe imakulitsa machitidwe a njirazi. Osakonzekera kwambiri mankhwala osokoneza bongo monga njira yogwira ntchito komanso masewera osavuta amitsempha yamagazi angathandize kubwezeretsa magazi athunthu.

Maphunziro a capillary ndi chofunikira pakuwongolera mtima

Mitsempha yaying'ono kwambiri ndi capillaries. Amayang'anira moyo wa gawo lililonse la thupi, kutumiza michere kwa icho ndikumasulidwa ku zinthu zomwe ziwonongeka. Ma capillaries adadutsa thupi lonse laanthu, "kutalika" kwathunthu ndi makilomita pafupifupi 60,000. Ngati pali cholepheretsa momwe magazi amayendera ngati chida chapangidwa kuti chichepetse, ndiye kuti mankhwala opanga poizoni amunjenjemera m'maselo omwe ali pafupi, omwe sangachotsedwe munthawi yake. Izi zidzapangitsa kuti matendawa azituluka osati mu mtima, komanso ziwalo zina zofunika.

Wasayansi waku Japan komanso mchiritsi Katsuzo Nishi adatcha magazi kuti "mtsinje wa moyo" ndipo adapanga njira yonse yochiritsira thupi pogwiritsa ntchito ma capillaries komanso masewera olimbitsa thupi kulimbitsa mitsempha yamagazi:

• Njira yosavuta koma yothandiza kwambiri yomwe imatha kusintha mkhalidwe wa capillaries komanso kufalikira kwa magazi ndi masewera olimbitsa thupi. Muyenera kuchita izi m'mawa, popanda kutuluka. Kwezani miyendo ndi manja mmwamba, muyenera kumangowagwedeza bwino komanso nthawi zambiri kwa mphindi 1.5 mpaka ziwiri. Kuphatikiza pa kugwedeza kwapadera kwa ma capillaries, kugawa zamadzimadzi zam'mimba zimapezekanso, zomwe zimathandiza kuyeretsa thupi la poizoni ndi poizoni.
• Chochita china chochokera ku zida za nkhondo za Niche ndi Golden Fish. Wogona pabedi, muyenera kuyika manja anu pansi pa khosi lanu pachiwonetsero chachinayi chamchiberekero, ndikukoka zala zamiyendo yanu kukuyang'anani, ndipo, podzilimbitsa kwambiri, kusewera pang'ono ndikuyenda thupi lanu lonse, ngati nsomba. Kuchita izi kumathandizira kuchotsa mamvekedwe ochulukirapo a mitsempha yomwe imapezeka mu msana, ndikuthandizira magazi oyenda.

Muyenera kuphunzitsa ziwiya za capillary pafupipafupi, kubwereza zolimbitsa thupi kawiri patsiku - m'mawa, mutadzuka, komanso madzulo.

Momwe mungachotsere ma spasms amitsempha ya ubongo

Kusokonezeka kwa magazi ndi mitsempha ya m'mimba ndi zifukwa zomwe zimapangitsa kuti ma cell a mitsempha ya m'mitsempha ipangike. Matenda owonekera a kukomoka kwapadera amadziwika kwa ambiri. Ndi

1. Kupweteka pafupipafupi, chizungulire, kusintha kwa magazi,
2. Kuchepetsa mseru, kusokonekera kwa mawu ndi kulumikizana pamagalimoto
3. Tinnitus, kusowa kwa kukumbukira,
4. Kutopa ndi kuchepa kwakanthawi kantchito.

Kupindika kwamitsempha kungayambitse zovuta, kusintha kwa kuthinitsidwa kwa m'mlengalenga, matenda osapweteka a msana (mwachitsanzo, osteochondrosis). Kuti muchepetse chiwopsezo cha kupsinjika, ndikofunikira kulimbitsa ziwiya zaubongo. Izi zikuthandizani chakudya chamagulu, kutsatira boma la ntchito ndikupuma, zitsamba ndi masewera olimbitsa thupi apadera.

Kusintha magazi kupita ku ubongo, kusunthika komwe kumafunikira kusintha kwa mutu - mbali zam'mbali, kuzungulira kwa mutu, ma flips ndi zina zina ziyenera kuphatikizidwa muzochita zolimbitsa thupi za tsiku ndi tsiku. Mukamachita masewera olimbitsa thupi, ndikofunikira kuyang'anira kupumira, kusuntha mutu bwino, osagwedezeka. Ngati mumakumana ndi zosasangalatsa, kuzizira m'maso, chizungulire champhamvu, olimbitsa thupi ayenera kusokonezedwa ndikuyambiranso kupumula kwakanthawi, kuchepetsa mphamvu ya mayendedwe.

Seti ya zolimbitsa thupi kuti magazi azisintha

• Amachitidwa ataimirira, miyendo m'lifupi mwake. Pindulitsani mutu wanu ndikuweruka kwa mphindi 2-3.
• I.P. - chinthu chomwecho. Kwezani manja anu mmwamba, kupotoza zala zanu. Yembekezerani, ndikuchita kayendedwe ka "kutema nkhuni". Bwerezani katatu.
• I.P. - chinthu chomwecho. Miyendo yopendekera mosinthana: phazi lamanzere limapita kumanja, phazi lamanzere kumanzere.
• I.P. - momwemonso, mawondo amagwada pang'ono. Tambasulani mikono kumbali ndikupanga zotembenuzira: sonkhanitsani dzanja lamanzere kutsogolo, dzanja lamanja kumbuyo. Kuchita masewera olimbitsa thupi kumathandizira kukumbukira kukumbukira komanso kuthamanga kwa kuganiza.
• I.P. - akugona kumbuyo kwanu, miyendo ndi mikono imakulitsidwa pamodzi ndi thupi. Kwezani miyendo yowongoka kwambiri momwe mungathere, kuthandizira kumbuyo mmbuyo ndi manja anu. Chitani "Birch" mpaka mphindi 5.

Zochita zazikulu zolimbitsa thupi zamawiya aubongo - kuvina. Kuchita masitepe ovina, munthu amaphunzitsa kulumikizana, magazi amathandizidwa ndi okosijeni, kufalikira kwake kumayenda bwino. Zida zaubongo zimachulukirachulukira, kamvekedwe kake kamachepa. Kuphatikiza apo, kuvina ndi njira yabwino yotsitsira kupsinjika kwa malingaliro komanso kuthetsa nkhawa. Ndipo izi ndizofunikira kwambiri pakuwongolera mitsempha yamagazi ya ubongo.

Kulimbitsa ziwiya zamiyendo - machitidwe olimba mtima m'moyo wathanzi

"Kukonzanso" kaimidwe kokhazikika ndi katundu wowonjezereka wopezeka ndi mitsempha ya miyendo. Mitsempha yofooka yodwala imatha kuyambitsa kukokoloka kwa magazi, ndipo chifukwa chake, kumachitika kuwonongeka kwakukulu m'mitsempha. Poteteza matenda a ziwiya zamiyendo palibenso chida chabwino kuposa kuyenda. Kuti muchepetse katundu pazinthu zotsika, masewera olimbitsa thupi amakhala othandiza kwambiri m'madzi. Kusambira, aerobics yamadzi, kusamba kwa balneological komanso ngakhale kuthira madzi ozizira pamapazi anu - izi zimapangitsa kuti magazi azithamanga komanso zimapangitsa kuti ziwiya zamiyendo zizungunuka - kuti zisadziwike bwino. Kulipiritsa kwa magazi nthawi zonse kwamitsempha yamagazi kumawathandizira kulimbikitsa ndipo kumapangitsa kuti makhoma amiyendo ayende bwino.

Zida zolimbitsa thupi zomwe zimalimbikitsa ziwiya zamiyendo

• I.P. - itayimirira pansi, miyendo yonse kuposa mapewa. Tsamira kutsogolo ndi pansi, kufikira pansi ndi zala zanu. Mukamapendekera, khazikitsani miyendo yanu mowongoka.
• I.P. - atakhala pansi. Wonongerani miyendo m'lifupi momwe mungathere, Manja mawondo pachifuwa, mutatsamira kuti pansi mukhale ndi mikono yokuthwa. Yendani miyendo yanu mowongoka. Zoyenera zilizonse za 8-10 zimapanga mphindi.
• I.P. - kugwada. Tambasulani mikono kumbali ndikuyamba kuyenda maondo anu kumbuyo ndi kumbuyo. Ngati mwatopa, gonani pansi ndikubwezeretsa kupuma.

Zochita popewa venous kupanda miyendo ndi varicose mitsempha

Kuthamanga mosasunthika ndikothandiza kuchiritsa ziwiya zamiyendo. Ngati mungafike pophunzitsidwa popanda kutengeka mopitirira muyeso, kuzindikira kukula kwa mitolo ndi nthawi yayitali kuthamanga, ndiye kuti mapindulowo sadzakayikira. Contraindication yophunzitsira ikhoza kukhala:

1. Kudya musanayambe kuthamanga
2. Phokoso kapena phokoso m'makutu
3. Miyendo yofooka
4. Kuthamanga kwambiri kwa magazi.

Ngati mukumva kutopa kwambiri kapena kusasangalala kwambiri mukuthamanga, ndibwino kusiya, chitani masewera olimbitsa thupi kuti muchepetse kupumira ndikuyenda. Kuchulukitsa kulimbitsa thupi kumayenera kuchitika pokhapokha kuti thupi lizisintha mokwanira kuchita zolimbitsa thupi.

Zida zaumoyo zathanzi ndizofunikira kwambiri kuti mukhale ndi thanzi

Khosi ndi gawo lofunikira kwambiri m'thupi la munthu. Apa ndipamene mitsempha yofunikira imalumikizidwa, kudzera pomwe magazi amapititsa ku ubongo ndi msana. Minofu yofooka ya khosi imapangitsa munthu kumangokhala kupsinjika kuti asunge mutu wake ndi kumbuyo kwake. Kusokonezeka kumeneku kumabweretsa kuphatikizira kwamitsempha yamagazi, kuumata kwa mitsempha yotsiriza. Kuchokera apa - kuphwanya kayendedwe ka magazi, kupweteka mutu, kuthamanga kwa magazi ndi zizindikiro zina zosasangalatsa.

Kulimbitsa minofu ya khomo pachibelekeromo, mutha kubwezeretsa ziwiya za khosi kenako ndikuchotsa matenda. Pakati pa masewera olimbitsa thupi, malo akuluakulu amakhala ndi kutembenuka, mafunde ndi kutembenuka kwa mutu. Kusuntha konse kuyenera kuchitidwa bwino kwambiri, osayiwala kuyang'anira kupuma koyenera. Zotsatira zabwino zimaperekedwa ndi akatswiri olimbitsa thupi achi China, komwe kulibe mayendedwe akuthwa komanso ogwira ntchito. Zochita zolimbitsa ziwiya za khosi komanso kulimbitsa minofu zimatha kuchitidwa kunyumba komanso kuntchito - izi sizifunikira malo okhala ndi zida zapadera.

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Zochita zolimbitsa thupi zolimbitsa minofu ya khosi

• Kuyimirira motsutsana ndi khoma, kuyesa kuwonetsetsa kuti ziwalo zonse za thupi zimakanikizidwa mwamphamvu mpaka pamwamba. Pa kudzoza, ndikuvutika kuti ndidzipukutse ndekha pakhomalo, ndikumangiriza minofu yanga yakakhosi momwe ndingathere. Imani mpweya wanu ndikusunga izi kwa masekondi 5-6.
• Kukhala pampando, ikani chanza chanu pamphumi panu ndikulimbira, ndikukakamiza mutu wanu kuti utsanzire kumbuyo. Nthawi yomweyo, kuphwanya khosi, muyenera kupewa kukana kutsogolo kwa mutu. "Kuyang'anizana" koteroko pamagetsi okwanira kuyenera kuchitidwa kwa masekondi 5-7, pomwe kupuma kuyenera kuyimitsidwa. Kutha kwa nthawi, kutulutsa mpweya ndi kupumula kwa masekondi 10-12. Bwerezani katatu mpaka kasanu ndi kawiri.
• Kusunthira kofananako kumapangidwa ndi mutu wokhazikika kutsogolo komanso kumbali. Zolimbitsa thupi izi ndizabwino chifukwa masana mumatha kuchita masewera olimbitsa thupi a 1-2 ola lililonse - ndizothandiza kwambiri pakukulitsa ziwiya za khosi ndi ubongo.
• Pang'onopang'ono muzungulira mutu mu semicircle, kuyambira phewa limodzi kupita kwina, ndikuugwira pamalo owopsa. Bwerezani nthawi 8-12, pang'onopang'ono kuwonjezeka.

Kodi kuphunzitsa mtima ndi mitsempha yamagazi?

Kuti sitimayi ndi mtima zizikhala bwino kwanthawi yayitali, ndikofunikira kuti azikhala ndi chidwi ndi maphunziro awo nthawi zonse. Izi ndizowona makamaka kwa okalamba omwe, chifukwa cha ukalamba, achepetsa zolimbitsa thupi. Kuchuluka kwa mpweya ndi masewera olimbitsa thupi - izi siziyenera kuyiwalika ndi anthu okalamba.

Maphunziro a mtima ndi mtima ayenera kuyamba m'mawa, atangodzuka. Kuzunguliza ndi manja ndi miyendo ndi masewera olimbitsa thupi omwe amayambitsa magazi kuti "adzutse", pomwe ziwiya zimakulira. Zingwe, squat ndi kutembenuka kwa thupi ziyenera kuchitidwa ndikuwunika kosalekeza kwamtima. Ngati kugunda kwa munthu wosaphunzira kuli mkati mwa 90-100 kumenyedwa pamphindi, ndiye kuti mtima wake ulibe kulandira mpweya wokwanira ndi magazi. Ndi kuwonjezeka kwa kuchuluka kwa zochitika zolimbitsa thupi, kugunda kwa mtima kumakulanso. Chifukwa chake, mtima umagwira bwino, umalandira magazi okwanira chifukwa cha ntchito yabwino ya msempha.

Zochita zingapo zolimbitsa thupi ndi zamitsempha yamagazi

• Yambirani zala ndikuyenda ndi mawondo apamwamba kwambiri.
• Miyendo ili m'lifupi. Manja akukwera, kwinaku akugwirizira manja ake mnyumba yachifumu. Thupi likapendekeka kumanja, mwendo wakumanja umakhazikika kumanja. Kuyeserera kuyesetsa kuchita mozama momwe mungathere. Bwerezani mayendedwe omwewo kumanzere. Chitani kanthawi 8-9, osayiwala kuti muzipumira.
• Sulani mikono yanu pambali ndikuwomba manja paphewa. Dzanja lamanja ndi phewa lamanzere, ndipo mosemphanitsa. Sungani nyumba molunjika. Onjezani kubwereza ndi liwiro popanda kusapeza bwino mu mtima mpaka 50.
• Manja motsatira thupi, miyendo imakanikizika zolimba. Manja kuti mumalize kuzungulira: m'mbuyo - mtsogolo. Kutembenuza kumachitika koyamba mbali imodzi, kenako kusintha mbali ina. Kubwereza - kuchokera pa 10 mpaka 50.
• Wogona kumbuyo kwanu, muyenera kukweza miyendo yanu kuti mugwade maondo pakatikati pa 90 ° ndikuwongolera mayendedwe akukwera njinga. Osangokhala phee.
• Pokhala malo osakhazikika, kwezani miyendo yotalika mpaka 30-30 cm ndikuyenda osasunthika. Bwerezani nthawi 20-25.

Phunzitsani mtima ndi kusambira, kuyendetsa njinga, masewera olimbitsa thupi, ndi masitepe. Sitiyenera kuiwala chinthu chimodzi chokha: katunduyo akuyenera kuwonjezera pang'onopang'ono. Chinthu chachikulu mukamachita masewera olimbitsa thupi si kuchuluka kwawo komanso kuchuluka kwawo, koma pafupipafupi. Kuzungulira moyenera kuyenera kutsatiridwa: masewera olimbitsa thupi ndikupuma. Kenako minyewa ya mtima imakulira, minofu yamtima ndi mitsempha yamagazi idzalimba, ndipo maphunziridwe apamwamba akuwonekera.

Zolimbitsa thupi kwa matenda oopsa

Chofunika kwambiri ndikuphunzitsa mitsempha yamitsempha yamagazi. Kuchulukitsa kwa magazi nthawi zambiri kumayenderana ndi chifukwa chakuti makoma a ziwiya amataya kupumula ndipo magazi "samakankhira" kudzera m'mizere yopapatiza. Kusintha kwa atherosulinotic m'mitsempha - cholesterol zolembera pamakoma awo kumawonjezera mavuto ndi kuthamanga kwa magazi. Ngati palibe zoyesayesa zophunzitsidwa kuti zizingokhala, chiwopsezo chowonjezereka chimabweretsa zotsatira zoyipa.

Zofunika! Ndi matenda oopsa, ndizosatheka kuchita zopendekera, kusinthasintha kwa mikono ndi miyendo, zolimbitsa zonse zomwe magazi amayenda kumutu zimatsimikiziridwa. Simungathe kupuma pantchito ya minofu - izi zimatha kukuwonjezerani kupsinjika kwakukulu.

Kuchita Zolimbitsa Thupi

• Wotentha: Kuyenda mozungulira m'chipindacho, kutembenuka kosalala kwa thupi. Manja ndi miyendo sizimayenda konsekonse - masinthidwe afupiafupi, maondo, squat theka. Mukamayenda, mutha kuchita ziwongola dzanja za m'chiuno. Nthawi - mphindi 5.
• Kukhala pampando, ikani mapazi anu mtunda wa 30-40 cm, kwezani manja anu mmwamba. Kwezani manja anu pansi ndikuwasunthira kumbuyo kwanu, tsamira kutsogolo kwanu. Nthawi yomweyo, muyenera kuwongolera mutu wanu, ndikuyang'ana kutsogolo.
• Popanda kukwera pampando, tambasulani manja mowongoka, nthawi yomweyo kwezani miyendo kuti muzigwada. Nthawi yomweyo, amabweretsa manja awo patsogolo pawo, ndikuthandizira kugwira mwendo wawo wokwezeka. Chitani mogwirizana ndi phazi lamanja ndi lamanzere, katatu.
• Manja mmbali - inhale, mukamaphipha, ikani manja anu m'chiuno ndikuwongola thupi lamanja. Bwerezani ndi otsetsereka kumanzere. Mutha kuchita masewera olimbitsa thupi mutakhala ndikuyimirira.
• Manja padera, khalani owongoka. Tengani mwendo kumanja momveka bwino kumanja, gwiritsitsani kutalika kwa masentimita 30 mpaka 40. Bwerezani mayendedwe omwewo ndi phazi lamanzere.

Kuchita masewera olimbitsa thupi

Kupangitsa magazi kukhala ndi okosijeni, yomwe ndi vasodilator wachilengedwe, amathandizidwa kwambiri ndi masewera olimbitsa thupi. Pali njira zingapo zochiritsira zopumira - Chitchaina cha Qigong cholimbitsa thupi, masewera olimbitsa thupi a Strelnikova, njira ya kupumira kwa Buteyko, yoga. Ndi matekinoloje osiyanasiyana osiyanasiyana, mfundo za kupuma zimagwiritsidwa ntchito ndi kufanana kwakukulu: kupumira pang'ono kufupi ndi mphuno, kugwira mpweya ndi kutuluka kwachilengedwe kwa pakamwa.

Pamene kupuma kwa yogic, kupuma kumayendera limodzi ndi kutuluka kwam'mimba, kupuma, kupuma kumatsatiridwa - m'mimba umachotsedwa. Kuchita masewera olimbitsa thupi kangapo kumachepetsa kuthamanga kwa magazi komanso kupangitsa kuti mitsempha ilowerere. Ndipo kukhazikitsidwa kwa machitidwe opumira kungathandize kuiwalako za matenda oopsa kwa zaka zambiri.

Kuchita masewera olimbitsa thupi pambuyo povulala pamtima ndi stroko

Kuchita masewera olimbitsa thupi sikuti kumangothandiza kupewa matenda amtima. Chithandizo chobwezeretsa pambuyo poti chayambitsa infarction chimapereka kukhazikitsidwa koyenera kwa masewera olimbitsa thupi. Ntchito yoyamba yothandizira zolimbitsa thupi imapangidwa kuti ichitidwe kuchipatala, moyang'aniridwa ndi dokotala. Koma ngakhale atachira, wodwalayo ayenera kuchita masewera olimbitsa thupi tsiku lililonse, kusinthanitsa katundu ndi kupuma, osachepera theka la ola. Kubwezeretsa myocardium, magazi athunthu ndi michere amafunika, ndipo pochita izi, ndikofunikira kuchita zolimbitsa thupi ndikofunikira.

Makalasi mu mpando, ophatikizira kukweza ndi kutsitsa miyendo ndi manja, amachitidwa mopumira, mosamala kwambiri poyang'anira kupumira. Kuyenda malo amodzi, kugwada kumanja ndi kumanzere, kusinthanitsa miyendo - masewera olimbitsa thupi ayenera kuchitidwa poyang'anira kukoka. Mlingo wamtima suyenera kukwera pamwamba pa amamenya 120 pamphindi.

Kuwonongeka kwa stroko kungaperekedwenso ndi ndalama pogwiritsa ntchito kutikita minofu ndikuchita masewera olimbitsa thupi. Pofuna kubwezeretsa kuthekera kwakasokonekera m'thupi, ndikofunikira kuchita masewera olimbitsa thupi mwadongosolo komanso mwachangu. Zochita zoyambirira ziyenera kuchitidwa ndi wothandizira, koma, patapita nthawi, zovuta za wodwala zosankhidwa ndi adokotala zitha kuchitidwa mwaokha. Pochita masewera olimbitsa thupi pambuyo poti mugwire, ndikofunikira kupewa kupanikizika kwambiri. Kuchita pafupipafupi komanso mwadongosolo m'makalasi azolimbitsa thupi atha kubwezeretsa chisangalalo pakuyenda.

Ubwino wamasewera kuti cholesterol yanu ikhale yopanda malire

Kodi ndingathe kusewera masewera ndi mafuta ambiri? Sikuti ndizotheka zokha, komanso ndizofunikira, ndi maphunziro a tsiku ndi tsiku, njirayi ipeza zotsatira zabwino.

Zofunika! Kuchita masewera olimbitsa thupi kumathandiza wodwala pokhapokha ngati malingaliro onse atsatiridwa.

Zotsatira zabwino zolimbitsa thupi zimawonekera pokhapokha ngati makalasi amawonekera ndipo thupi silikhala ndi nkhawa kwambiri chifukwa cholimbitsa thupi kwambiri. Mwambiri, zolimbitsa thupi ndi cholesterol ndimalingaliro a polar, ndiko kuti, kupindika kokhazikika kwa zochitika zolimbitsa thupi kumabweretsa kutsika kwake.

Zina mwazabwino zokhudzana ndi masewera olimbitsa thupi, kwa munthu yemwe ali ndi cholesterol yambiri, pali:

• Matenda a magazi,
• kuchuluka kwa okosijeni kupita ku ziwalo,
• kuchuluka kwa mtima,
• kuchepa kwamafuta amthupi.

Makalasi amayenera kuchitidwa mosangalatsa ndikusangalala nawo. Zochita zambiri zolimbitsa thupi zomwe zimagwira thupi zimakhudza thupi, bola ngati makalasi mu mpweya wabwino. Mukamasankha masewera athanzi, muyenera kukonda kusambira, kuyenda njinga, masewera a m'manja ndi kuthamanga.

Maganizo a akatswiri

Malinga ndi akatswiri azachipatala, omwe adachita kafukufuku wokhudzana kwambiri ndi kuyanjana kwa thupi ndi munthu amene ali ndi cholesterol yoyipa m'magazi, kuchepa kwa ntchito zamagalimoto kumayambitsa kufooka kwapang'onopang'ono kwa ziwalo zamagazi. Izi zimakwiyitsa kupanga mapangidwe a cholesterol ndipo pamapeto pake zimabweretsa kusintha kwa mitsempha yamagazi.

Ziwerengero zomwe zinatengedwa zikuwonetsa zotsatirazi:

1. Miyezi isanu ndi umodzi yochita masewera olimbitsa thupi omwe amakhala ndi zolimbitsa tsiku ndi tsiku zotsogola zidayambitsa kubwezeretsanso kwa metabolism yachilengedwe komanso kuchepa kwa magawo a LDL mu 50% ya omwe akutenga nawo mbali.
2. Chaka cha masewera olimbitsa thupi, chosankhidwa mwapadera kwa wodwala aliyense, chinapangitsa kuti cholesterol ikhale yachilengedwe mu 80% ya omwe akuchita nawo kafukufukuyu.
3. Pambuyo pa zaka ziwiri zogwira ntchito mosalekeza, kuchuluka kwa cholesterol ya magazi kunabweranso kwazonse mwa 100% ya omwe anali nawo pa phunziroli, ngakhale omwe anali ndi pulogalamu yopepuka.

Zotsatira zapadera za maphunziro awa zinali kuzindikirika kwa kudalirika kwa mtundu wa maphunziro pakusintha kuchuluka kwa cholesterol yoyipa. Kuchita masewera olimbitsa thupi pafupipafupi m'njira yothandiza kumatha kuchepetsa kwambiri LDL kuposa masewera olimbitsa thupi osowa.

Ndikofunika kudziwa kuti kuchita masewera olimbitsa thupi kwambiri ndi cholesterol yambiri sikungapindulitse wodwalayo, koma m'malo mwake, kumawononga thanzi lake.

Masewera olimbitsa thupi kuti muchepetse kuchuluka kwa cholesterol yanu

Kuti muchepetse cholesterol, muyenera kusintha kugwiritsa ntchito zolimbitsa thupi zamtundu uliwonse - izi sizingakhale zopanda phindu kwa thupi ndikupititsa patsogolo thanzi la munthu. Chofunikira ndikusakanikirana kwa masewera osokoneza bongo omwe amakhala ndi chakudya chamagulu komanso njira yodyira - munjira iyi, kuchotsa mafuta ochulukirapo kudzakhala kwachangu komanso kosavuta.

Munthu ali ndi ufulu kudziyimira pawokha zomwe akufuna kuchita, komabe, kufunsira akatswiri sikungakhale kosafunikira - dokotala adzakuthandizani kusankha mitundu yoyenera yochita masewera olimbitsa thupi yomwe ingakuthandizeni kutulutsa mafuta ambiri.

Ndi cholesterol yayikulu m'mwazi, tikulimbikitsidwa kusankha masewera otsatirawa:

Koma ziyenera kukumbukiridwa kuti masewera awa akhoza kufuna maphunziro apadera kapena nthawi yayitali. Ndikothekanso kutsitsa cholesterol mothandizidwa ndi masewera olimbitsa thupi osavuta, omwe safuna kukonzekera mthupi kuti azichita, mwachitsanzo, masewera olimbitsa thupi m'mawa.

Kusankha bwino m'malo mwa kuthamangitsa kwa m'mawa, kwa iwo omwe sanalimbikitsidwe katundu, ndikuyenda kwa Nordic, komwe sikothandiza kwenikweni ngati katundu wathuyo amachepa.

Kanema yemwe ali munkhaniyi azolowera owerenga mawonekedwe azomwe amachita mitundu yosavuta yolimbitsa thupi yomwe imatha kuchepetsa mafuta m'thupi.

Malamulo apadera akusewera masewera ndi cholesterol yayikulu

Kuti zochitika zolimbitsa thupi zipereke zotsatira zabwino, ziyenera kumvetsedwa kuti cholesterol yokwezeka ndi mtundu wa malire. Kwa anthu ena, ngakhale zopsinjika monga kuthamangira m'mawa zitha kukhala zovulaza, popeza katundu pazomwe zimayenderera nthawi yayitali amakhala wokwera kwambiri.

Kuti mukwaniritse bwino kwambiri kuchokera ku masewera olimbitsa thupi kuti muthetse Hypercholesterolemia ndipo nthawi yomweyo musavulaze kwambiri, muyenera kutsatira malamulo angapo:

1. Musakhale olimbikira kwambiri ndipo musamachulukitse thupi lanu, chifukwa mutha kuyambitsa kuwonongeka kwakuthupi pakulimbitsa thupi kwambiri musanakonzekere. Katundu wambiri mkalasi ayenera kukulira pang'onopang'ono, ngakhale pang'ono, komanso nthawi yayitali.
2. Pamafunika kusintha mtundu wamakalasi ndi masewera olimbitsa thupi, omwe ndi njira yosamala kwambiri yomwe imathandizira kuti thupi lisazolowere kuzolowera chimodzi. Kuphatikiza apo, njirayi ipereka mwayi wogawana miyambo yawo mwamphamvu.
3. Osasokoneza mndandanda komanso kuphunzitsidwa kwanu pafupipafupi. Nyengo zoyipa, kusowa kwamtendere sikuyenera kukhala chifukwa chothamangitsira masewera. Komabe, thanzi loperewera, makamaka kuphatikiza ndi kukwezedwa kwa kutentha kwa thupi kapena kupanikizika kwamagetsi, liyenera kukhala nthawi yoyendera dokotala, osati kupitiliza maphunziro.Kuchuluka kwa kuthamanga kwa magazi pamsika wa maphunziro owonjezera kumakhala kodetsa nkhawa, nthawi zambiri chizindikirochi chimatsimikiza kutopa kwa thupi la munthu.
4. Malangizo okhudzana ndi chitetezo chamasewera olimbitsa thupi amayang'anira kufunika koyang'anira pafupipafupi ndi wodwala kugunda kwa mtima.

Mkhalidwe waukulu wakugawidwa kolondola kwa masewera ndi malingaliro athupi lathunthu - munthu sayenera kumukakamiza kuchita zomwe sizingatheke. Ndikwabwino kukhala wokhutira ndi zazing'ono ndikupita pang'onopang'ono, ndikuwonjezera zochitika motsatira maphunziro awo. Mtengo wa kusatsata malamulowa ndikuphwanya komwe kumatsogolera ku kulephera kwathunthu kwa katundu.

Kutulutsa Zinthu Zosavuta

Ndikotheka kutsitsa zizindikiro zamafuta amthupi achilengedwe komanso kuchuluka kwa ma LDL osati kokha mothandizidwa ndi kulimbitsa thupi mwamphamvu, komanso ndi zovuta kwambiri pophunzitsira kuchokera ku masewera olimbitsa thupi.

Zofunika! Alangizi othandizira olimbitsa thupi azithandiza wodwalayo kudziwa momwe angathere zolimbitsa thupi. Katswiri adzazindikira kuchuluka kwa zolimbitsa thupi.

Komabe, ziyenera kukumbukiridwa kuti musanachite maphunziro aliwonse olimbitsa thupi, ndikofunikira kuti muzikambirana ndi dokotala wanu ndikukambirana njira zoyenera zolimbitsa thupi ndi wophunzitsa.

Mwa masewera olimbitsa thupi osavuta kwambiri omwe amagwira ntchito kwambiri pa hypercholesterolemia, njira zomwe zafotokozedwera patebulopo ndizosiyanitsa.

Ntchito zomwe zafotokozedwazo zimatha kuphatikizidwa mu maphunziro a masewera olimbitsa thupi m'mawa.

Zotsatira zabwino zolimbitsa thupi ndizothandiza. Pogwiritsa ntchito masewera olimbitsa thupi pafupipafupi, komanso kuwonjezeka pang'onopang'ono kwa kupsinjika, munthu amasintha thanzi lake ndikuyamba kumva bwino.

Maphunziro olimbitsa thupi apamwamba

Malinga ndi kuchuluka kwamakalasi, mkhalidwe waumoyo komanso kuchuluka kwa zolimbitsa thupi, zomwe zimapangitsa kuchita masewera ovuta kwambiri.

Zofunika! Kugwiritsa ntchito zolimbitsa thupi kuchepetsa mafuta a cholesterol sikuti chifukwa chokana kumwa mankhwala operekedwa ndi dokotala.

Njira yabwino yophunzitsira yovuta kuti muchepetse zovulaza ndikuwonjezera kuchuluka kwa cholesterol m'magazi ndi:

1. Amphaka. Pamalo oyimirira, muyenera kuyika manja anu pa lamba ndikuyika miyendo yanu m'lifupi. Magulu amayenera kuchitidwa moyenera, kubweretsa aliyense wa bondo la pafupifupi 90˚. Njira imodzi imafunafuna pafupifupi 10-30 squats.
2. Press Popeza takhazikika pabalaza, imafunikira kuyika miyendo m'malo ogwedezeka, ndipo ngati kuli kotheka, konzani miyendo. Kwezani thupi ku mawondo, onse molunjika, ndi kutembenukira kwa torso, kenako mbali imodzi, kenako mbali ina, nthawi zina 10-20.
3. Kukankha. Kuti muphunzitse manja anu, muyenera kuchita kukweza kuchokera ku chinthu chokwezeka nthawi 10-20. Monga chithandizo, khoma kapena chitoliro cha khomo chimatha kuchitapo kanthu, ndipo kutalika kwake kumasintha malinga ndi kuthekera kwa wodwala. Manja, komabe, azikhala ndi mbali yotalikilana.
4. Kumbuyo. Kuphunzitsa minofu yakumbuyo, ndikofunikira kuti athe kutenga supine. Pakadali pano, muyenera kuyika manja anu kumbuyo kwa mutu wanu ndikuchita zolimbitsa thupi pafupifupi zisanu. Nthawi zina, kugwiritsa ntchito katundu owonjezera kumaloledwa.
5. Kupanga lamba. Ndikofunikira kukhazikika pogona pansi, ndikunyamula ma dumbbells olemera 1 kg. Ndi manja anu mothandizirana ndi thupi, muyenera kuwakweza ndi mutu ndikuwabwezeretsa ku mawonekedwe awo apoyamba. Mwa njira imodzi, zopitilira 10 zotere siziloledwa.

Kutalika kwa masewera olimbitsa thupi ndi mphindi 20-30. Izi zikuthandizani kuti muchite bwino kwambiri munthawi yochepa kwambiri. Zovuta zake zokha zimayambira ndikutha ndi masewera olimbitsa.

Kuti mukwaniritse bwino, zolimbitsa thupi zotere ziyenera kuphatikizidwa ndikusambira mu dziwe kapena kuyenda kwa Nordic.

Momwe mungachepetse cholesterol yoyipa ndikukula bwino

Zotsatira zochizira zolimbitsa thupi sizingayesedwe. Amasintha magwiridwe antchito a mtima, amawongolera shuga ndi insulin, komanso amasintha magazi. Izi zimathandiza kukhala bwino, chifukwa panthawi yochita masewera olimbitsa thupi, thupi limapanga mahomoni achisangalalo - endorphins.
Mphamvu Kuchita zolimbitsa thupi kumayenera kukhala kwamphamvu kwambiri, komanso kugunda kwa mtima sayenera kupitirira kugunda kwa 100-130 pamphindi. Kungakhale kuyendetsa njinga, kuyenda maphokoso, kuthamanga, kusambira kapena kuvina. Iwo omwe amakonda kuchita nawo timagulu amatha kusankha masewera olimbitsa thupi kuti alawe.

• Ndikofunikira kuyambitsa mayendedwe pang'onopang'ono. Ngati thupi siligwiritsidwa ntchito kupanikizika, ndibwino kuyamba ndi kuyenda.
• Poyamba, zimakhala zokwanira kuchita masewera olimbitsa thupi kawiri mpaka katatu pa sabata. Ndipo pang'onopang'ono pitani ku zochitika za tsiku ndi tsiku.

Pambuyo pa miyezi itatu yochita masewera olimbitsa thupi mwatsatanetsatane, milingo ya lipoprotein (HDL) yayikulu imakwera peresenti isanu ndi iwiri. Izi zikutanthauza kuti chiopsezo chotenga atherosulinosis chichepetsedwa kwambiri.

Pofuna kupewa zovuta zamtima zambiri, munthu ayenera kutsatira lamulo lomwe madokotala amalimbikitsa: 3 x 30 x 130.

Izi zikutanthauza kuti muyenera kugwiritsa ntchito nthawi katatu pa sabata, osachepera mphindi 30. Ndipo kotero kuti zimachitika zimafanana ndi kumenyedwa kwa 130 pamphindi.
Kodi kuyamba? Yambitsani pulogalamu yanu yochitira masewera olimbitsa thupi kuti muchepetse cholesterol yanu ndi mphindi 15 patsiku. Chitani izi kasanu pa sabata, ndikupuma, mwachitsanzo, Lachiwiri ndi Lachisanu.

• Pang'onopang'ono onjezani nthawi yophunzitsira kuti pambuyo pa miyezi itatu zovuta za masewera olimbitsa thupi zimatenga mphindi 50.

Akachita liti? Simuyenera kuchita masewera olimbitsa thupi nthawi zina za tsiku. Yang'anani kwambiri pakudya. Makalasi amayenera kuchitika ola limodzi mutatha kudya kapena mphindi 30 chakudya chisanachitike.

• Kumbukirani: kuti mutenthe minofu, zolimbitsa thupi zilizonse ziyenera kuchitidwa kasanu.

Zosavuta zolimbitsa thupi zothandizira kuchepetsa mafuta m'thupi

Masewera olimbitsa thupi

Ayi. 1. Kuyimirira, tembenukirani mapewa anu.

№ 2. Yesani kutambasulira mikono yanu mokwanira momwe mungathere, monga ngati kuyesera kuphimba matayala akulu.

Ayi. 1. Ikani chibwano chanu pachifuwa, kenako ndikusunthira kumbuyo kwanu momwe mungathere. Kenako yesani kukhudza mutu wanu kamodzi ndi kumanzere kwanu komanso kamodzi ndi dzanja lanu lamanja.

Perform 2. Pangani masinthidwe amutu: kamodzi kumanzere, kamodzi - kumanja.

Masewera olimbitsa thupi

Ayi. 1. Tsimikizani kuti mugwire pansi ndi manja anu.

Ayi. 2. Gwadani. Ikani manja anu padzanja lanu ndikupanga "mgulu wa mphaka".

Chiwerengero 3. Chingwe. Kunama, kwezani miyendo yowongoka limodzi.

Mchiuno

Ayi. 1. Landani mbali.

Ayi. 2. Khalani pamapazi anu. Sinthanitsani matako anu kuchokera ku chidendene chimodzi kupita kwina.

Masewera Olimbitsa Thupi

Ayi. 1. Ndikukhala pansi, kwezani pansi. Yesani kukhudza mawondo owongoka ndi mphumi yanu.

Ayi. 2. Bodza. Kwezani miyendo pamodzi, kenako pang'onopang'ono mutsike.

Zochita zolimbitsa miyendo.

№ 1. Kuyimirira, kwezani mwendo kuwongoka: choyamba - kumanja, kenako kumanzere. Ndipo mosemphanitsa.

5 njira zosavuta zochepetsera cholesterol

Cholesterol imapangidwa mwapang'onopang'ono m'thupi la munthu kuchokera ku mafuta, ndipo pang'ono ndi pang'ono ndimachokera ku chakudya, nthawi zambiri ndizofunikira kwambiri kwa thupi, chifukwa ndimagawo am'mimba ndi ma mahomoni ena.

Ngati cholesterol ikapangidwa kapena ilowa m'thupi mopitirira muyeso, ndiye kuti imayamba kuyikika m'makoma amitsempha yamagazi, zomwe zimapangitsa kuti pakhale matenda akuluakulu monga atherosulinosis kapena myocardial infarction.

Zimayambitsa High Cholesterol

Kuwonjezeka kwa kuchuluka kwa cholesterol m'mwazi kumakhudzidwa kwambiri ndi moyo. Ngati mumadya molakwika, kusunthira pang'ono, kunenepa kwambiri, kusuta komanso kumwa mowa, ndiye kuti pamakhala chiwopsezo chachikulu cha kuchuluka kwake m'magazi.

Komanso, cholesterol imatha kuwonjezeka ndi matenda ena, mwachitsanzo: ndi hypothyroidism, matenda a shuga, matenda a chiwindi, etc. Kuchulukana kwa cholesterol ya magazi kungadziwenso panthawi ya kusamba.

Cholesterol okwera amatchedwa hypercholesterolemia.

Momwe mungachepetse cholesterol

Njira yolimba yotsitsira cholesterol ndikusintha moyo ndikuwonjezera zakudya. Koma si zokhazo. Ngati mulingo wa cholesterol uli wokwera kale molingana ndi zotsatira za mayeso a labotale kapena umakonda malire apamwamba, ndiye kuti simungachite popanda kumwa mankhwala apadera. Chitani izi monga mwauzidwa ndi dokotala.

Tengani mphindi 10 patsiku kuti muzichita masewera olimbitsa thupi.

Kukhala moyo wongokhala kumayambitsa kukokomeza magazi m'mitsempha ndikuyika mafuta owonjezera pa cholesterol pakhoma lawo. Kusagwira ntchito kapena kusachita masewera olimbitsa thupi ndi vuto la munthu wotukuka.

Kuchita masewera olimbitsa thupi kwa tsiku lililonse kwa mphindi khumi kumathandizira kuti muchepetse magazi.

Kuyenda, kuthamanga, kupalasa njinga, kulimbitsa thupi, machitidwe am'mbuyomu - kusankha kwa zosangalatsa zamasiku athu ndizambiri, aliyense angathe kusankha china chake chomwe angafune.

Siyani kusuta ngati mulibe kale.

Kusuta kumadziwika kuti kumawonjezera cholesterol yamagazi ndi mapangidwe a cholesterol plaque m'mitsempha yamagazi. Kusiya kusuta kumawonjezera kupezeka kwa cholesterol wabwino “wabwino” mwa 10%, zomwe zikutanthauza kuti cholesterol yowonjezereka imakhala yosavuta kusiya thupi.

Sinthani zomwe mumadya

Tonse ndife osamala kwambiri pakulawa, koma ngati mawonekedwe a vuto la mtima kapena sitiroko atakhazikika thanzi lathu, ndiye nthawi yoti musinthe malingaliro athu pankhani yazakudya za tsiku ndi tsiku.

Pewani zinthu zomwe zimakhala ndi mafuta a kanjedza. Ena opanga osakongoletsa amawaonjezera m'mafuta otsika mtengo a mpendadzuwa, osadandaula konse kuti mafuta amafuta a kanjedza amathandizira kuti mafuta a kolesterol azikula.

Maolivi, komanso chimanga ndi mafuta opendekeka amtundu wambiri m'mafuta a monounsaturated.

Kafukufuku wochitika ndi Dr. Grandi, yemwe amagwira cholesterol, awonetsa kuti kudya zakudya zamafuta ambiri kumachepetsa cholesterol yokwanira kuposa chakudya chamafuta ochepa.

Kusamalidwa kuyenera kuthandizidwa kuti musinthe mafuta ena ndi mafuta a monounsaturated, osangowonjezera mafuta a azitona.

Kumwa masamba ndi zipatso pafupipafupi, mbewu ndi mtedza kumachepetsa kuchuluka kwa cholesterol m'magazi. Chimodzi mwa chothandiza kwambiri pamenepa ndi adyo watsopano, koma nthawi yamatenthedwe amataya katundu wake wothandiza.

Musaiwale za nyemba. Nyemba, nandolo ndi mphodza zili ndi chomera chosungunuka m'madzi (pectin), chomwe chimamangirira cholesterol ndikuchichotsa m'thupi. Kafukufuku ndi katswiri wazakudya James W.

Anderson adawonetsa2 kuti mandimu amachepetsa cholesterol ya magazi bwino.

Pakuyesera kumodzi, amunawa omwe amadya makapu 1.5 a nyemba zophika tsiku lililonse kwa milungu itatu amachepetsa mafuta a cholesterol ndi 20%.

Khalani ngati Buddha

Asayansi ochulukirachulukira akutsamira ku lingaliro losautsa la chitukuko cha atherosulinosis: pamene mphamvu yamanjenje imakondwera, kutsekeka kwamitsempha yamagazi kumachitika movuta kupatsira magazi kudzera mwa iwo. Potere, cholesterol yotsika pang'ono imakhazikika pamakoma, zomwe zimayambitsa mapangidwe a zolembera m'matumba. Chifukwa chake, kukhalabe ndi thanzi: siyani chizolowezi chothetsa mikangano pamiyeso yayitali.

Gwiritsani ntchito mphindi zochepa tsiku lililonse kusinkhasinkha komanso kupumula.

Gwiritsani ntchito njira zingapo zamaganizidwe kuti mupeze mtendere wamalingaliro.

Mankhwala Dibikor, opangidwa ndi asayansi aku Russia pamaziko azinthu zachilengedwe, taurine, athandizira kuchepetsa cholesterol. Mankhwalawa amathandizira kuchepetsa "zoipa" ndikuchulukitsa "zabwino", cholesterol yoteteza. Zithandiza odwala omwe ali ndi matenda a shuga osati ochepa magazi m'thupi, komanso kuwongolera bwino shuga.

Penyani cholesterol yanu ndikukhala wathanzi!

• Matenda aumunthu osinthidwa ndi V. M. Pokrovsky, G. F. Korotko Mutu 15. Mphamvu ya ntchito zamagalimoto pamavuto amunthu
• Malangizo a madotolo aku America. Adasinthidwa ndi Deborah Weaver. - M: ZAO Publishing House Read Digest, 2001

Sports cholesterol kutsika

Njira yodziwika komanso yothandiza polimbana ndi cholesterol yochulukirapo ndi maphunziro akuthupi pamitundu yonse. Kuchita masewera olimbitsa thupi ndi mwayi wopambana osati kungokhala ndi cholesterol yokhazikika, matenda, komanso chifukwa cha kusowa kwa kufuna, chiyembekezo cha moyo.

Ubwino wakuyenda

Masewera ndi cholesterol ndi malingaliro a polar. Kuchita masewera olimbitsa thupi kumabweretsa zabwino zosaneneka:

• sinthani kuchuluka kwamafuta m'thupi,
• sintha magazi
• khalani ndi phindu pamtima,
• onjezerani kutuluka kwa mpweya kumisempha ndi ziwalo.

M'malo mwake, katundu wocheperako wamagetsi amapanga kusintha kosafunikira mu ntchito zamkati, zomwe zimayambitsa kuwonongeka mu mtima, kayendedwe kazinthu, kayendedwe ka cholesterol plaque m'matumbo, ndi kuchepa kwa kuperekera kwa okosijeni mthupi.

Kulemera kwambiri

Kunenepa kwambiri komanso LDL yayikulu ndi mavuto awiri okhudzana (ngakhale sizikhala nthawi zonse). Amatha kuthetsedwa ndi masewera omwe amatsutsa cholesterol ndipo nthawi yomweyo amachepetsa thupi. Zimangofunika kupirira ndi kufunitsitsa kwa zotsatira zomwe mukufuna.

kuchenjeza Ngati kunenepa kwambiri kapena kunenepa kwambiri, kuchita masewera olimbitsa thupi kuyenera kutsagana ndi kuwunika kwa kuthamanga kwa magazi, minofu ya mtima ndi cholesterol.

Atherosulinosis

Mokulira plasma cholesterol, komweko kumakhala pachiwopsezo chotenga matenda a atherosulinosis. Kuti mupewe izi, komanso kupewa kuti matendawo apitirire, ndikofunikira kuchita nawo ziwonetsero zochizira.

Zojambula pamenepa ndi kusuntha kwathunthu. Nthawi yomweyo, ndikofunikira kuchepetsa mphamvu zolimbitsa thupi, kuwona kulimbitsa mphamvu kwamakalasi, osaloleza masewera olimbitsa thupi kuthamanga komanso kugwiritsidwa ntchito kovuta, kusuntha kwamphamvu kwa mutu.

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pamalo otentha, komanso mpweya wabwino.Ngati makalasi amachitika panja nthawi yozizira, ndiye kuti muyenera kuvala ofunda.

Cholesterol wotsika

Kuti mukhale ndi cholesterol yopindulitsa, muyenera kuchita masewera olimbitsa thupi nthawi zonse ndikupatsa olimbitsa thupi osachepera mphindi 30. Mukamayendetsa, lipoprotein lipase imapangidwa - enzyme yomwe imaphwanya mafuta ndikupanga zinthu zofunikira kuti pakhale cholesterol yabwino. Kuchuluka kwa zolimbitsa thupi (poganizira zolimbitsa thupi), kumakhala kofunikira kwambiri HDL.

Gulu lochita kupangika bwino lingathandize pang'onopang'ono kufikira zomwe mukufuna. Muyenera kungodikira, osayiwala za kusewera masewera.

Pali maupangiri omwe angakuthandizeni panjira yopita kukakonzekera.

Musanayambe kuchita masewera olimbitsa thupi kwa nthawi yoyamba, muyenera kufunsa dokotala. Ndizotheka kuti si mitundu yonse ya mayendedwe omwe angasonyezedwe pakuwonetsa wodwala. Ndikofunikira kuganiziranso kumwa mankhwala omwe amakhudza kugwira ntchito kwa minofu ya mtima.

M'magawo oyamba, katundu sayenera kupitirira mphindi 20 pakulimbikira kwambiri. Seti ya masewera olimbitsa thupi omwe muyenera kuyambitsa ndi kutentha-kumapeto ndikutha ndi mayendedwe ofanana.

Dziwani kuti thukuta lomwe likugwira ntchito ikamakhudzana ndi masewera olimbitsa thupi ndi loyaka mafuta ndi mafuta m'thupi, koma kudziwikanso kuyenera kukumbukiridwanso. Ngati mukulimbitsa thupi munthu akhoza kuyankhula, koma sakhala womasuka, ndiye kuti katunduyo ndi wolondola

Osayiwala kuti masewera amachepetsa cholesterol, munthu sayenera kuthana ndi mitundu yonse motsatizana, koma ndi imodzi yokha yomwe ili yoyenera kapena yoyesedwa kale.

Kuyesa kambiri kwawonetsa kuti masewera olimbitsa mtima ndi othandiza kwambiri pakukhazikitsa mafuta m'thupi: kuthamanga, kuyenda, simenti yotsitsa, aerobics. Zochita ziyenera kuphatikizidwa ndi zakudya zoyenera.

Nthawi zonse

Kuchita zolimbitsa thupi kochitika nthawi ndi nthawi kulibe tanthauzo, chifukwa sakhala ndi cholinga chotsatira. Ulendo wamtunda umodzi nthawi yachisanu kapena kuyendera dziwe kamodzi sikungapatse thanzi labwino. Chofunikira kwambiri ndikusuntha kwakanthawi, popeza cholesterol yayikulu ndi masewera sizingagwirizana.

chenjezoPlforming makalasi osangalatsa komanso osangalatsa amakukhazikitsani chilimbikitso chofuna kupatula nthawi yophunzitsira pamoyo wanu mobwerezabwereza.

Kuchita masewera olimbitsa thupi kumathandiza kwambiri kuti mukhale ndi thanzi. Kuyendetsa sikulola kuti magazi asungunuke, ndi cholesterol - kuti ayikidwe pakhoma lamitsempha yamagazi.

cholesterol cholesterol

Kuchita masewera olimbitsa thupi a ubongo

Atherosulinosis ya mitsempha yamatumbo ndimatenda ofala omwe amachititsa kuwonongeka kwamitsempha yamagazi.

Zopindika, zomwe zimayamba chifukwa cha cholesterol yambiri, zimamatira m'mitsempha yamagazi, chifukwa chazomwe zimakhala zochepa.

Izi zimasokoneza kayendedwe kabwinobwino m'magazi, posakhalitsa zimayambitsa kusokonezeka kwakukulu kwa mtima komanso ngakhale kufa.

Komanso, matenda a arteriosulinosis amadzimadzi amathandizira kukulitsa matenda am'mimba, matenda ashuga kwambiri kapena zotumphukira za endarteritis.

Chikhalidwe cha atherosulinosis ndikuwoneka kwamafuta pamakoma amitsempha yama mitsempha.

Pa magawo oyambilira oterowo, munthu samamva chilichonse, ndizosatheka kuzindikira vutoli kunyumba.

Thanzi labwinobwino limasungidwa mpaka zigawo za sclerotic zimatseka 85% ya mtima lumen. Pakutero, ziwalo sizingalandire kuchuluka kwa magazi ofunikira pakuchita bwino.

Kuchepetsa zovuta zoyipa za matenda a ubongo. Pokhapokha ngati njira imeneyi ndi pomwe magazi amayenda. Masewera olimbitsa thupi osiyanasiyana a ziwongo zamitsempha yam'magazi amathandizira kuthana ndi vutoli.

Maphunziro ang'onoang'ono a capillary

Ma capillaries ndi mitsempha yamagazi yaying'ono kwambiri mthupi la munthu. Amathandizira kupereka kuchuluka kwa magazi mu khungu lililonse, komanso kuyeretsa poizoni wambiri ndi poizoni.

Asayansi akuyerekeza kuti m'thupi la munthu wamba ma kilomita oposa 60,000 a ziwiya zazing'ono ngati izi.

Ngati zolembera za atherosclerotic ziyamba kudziunjikira pamakoma awo, maselo sangathenso kulandira kuchuluka kwa michere.

Chifukwa cha izi, iwo amafa posachedwa, ndikusunga poizoni wowononga m'matumbo awo. Satha kutuluka kufikira magazi atakhazikika.

Pachifukwa ichi, munthu samakhala ndi mavuto amtima wokha, komanso matenda a chiwindi ndi impso. Kuchita masewera olimbitsa thupi kwa matenda a m'matumbo a arteryosulinosis kungathandize kuthana ndi izi.

Thandizo lalikulu pamachitidwe ochiritsa adapangidwa ndi wasayansi waku Japan Katsuzo Nishi. Njira yake ndi yapadera ndipo masiku ano ilibe fanizo. Popeza anali atabadwa mwana wodwala, adalandira matendawo okhumudwitsa: ndiye kuti sangakhale ndi moyo mpaka zaka 20.

Komabe, Niches sanathe kungotukuka matupi awo, komanso kupulumutsa mamiliyoni a anthu ku matenda owopsa a mtima. Dongosolo lake limaphatikizapo masewera angapo olimbitsa thupi a atherosulinosis aubongo, omwe amathandiza kukhazikitsa magazi komanso kulimbitsa makhoma amitsempha yamagazi.

Chovuta chodziwika kwambiri cha Nishi ndi ma algorithm otsatirawa:

1. Kuchita masewera olimbitsa thupi "Kutseka miyendo ndi manja" - kugona pansi molimba, ikani chopanda chaching'ono pansi pa khosi. Sonkhanitsani mapazi ndi manja anu, kupumulirani ndikusautsanso. Tambasulani manja ndi miyendo yanu yotsekeka, ndipo kenako mubwerenso. Kuchita masewera olimbitsa thupi kotereku kwa mitsempha ya m'magazi kumathandizira kuti magazi azithamanga komanso kuyeretsa zazing'ono zakumwa zoopsa.
2. Kuchita "Vibration" - njirayi imathandizira kuyeretsa ma capillaries, komanso kulimbitsa makhoma awo. Chitani masewera olimbitsa thupi mwachangu mutadzuka, mugone. Kuti muchite izi, muyenera, mutagona kumbuyo kwanu, kwezani manja ndi miyendo kumtunda, kenako ndikugwedeza thupi lanu lonse kwa mphindi 2-3. Kuphatikizika kosavuta kotereku kumathandizira kukonza ntchito osati zowzungulira zokha, komanso dongosolo la lymphatic. Komanso, masewera olimbitsa thupi amachotsa poizoni wambiri ndi poizoni.
3. Chitani masewera olimbitsa thupi "Goldfish" - ndikofunikira kusewera pakama mutangodzuka. Pa gawo 4 la cervical vertebra, ikani manja anu pansi pa khosi, ndipo masokosi amiyendo ayenera kukokedwa kolimba. Pankhaniyi, thupi liyenera kukhala lopanikizika momwe mungathere. Mukachita chilichonse bwino, mumamva kugwedezeka kwamphamvu mthupi lonse komwe kumathandizira kuthana ndi minyewa yamkati komanso imapangitsa magazi kuyenda.

Kuti mukwaniritse bwino kuchokera ku masewera olimbitsa thupi a atherosulinosis a ziwiya zamadzimadzi, zovuta za Nishi ziyenera kuchitidwa maliseche kawiri patsiku: mutadzuka ndipo nthawi yomweyo musanakagone.

Yesani kudya momwemo, idyani masamba ambiri atsopano komanso nsomba zofiira momwe mungathere. Ndikofunika kusiyiratu zakumwa zoledzeretsa zomwe zimakhudza mkhalidwe wa metabolism.

Ochita masewera olimbitsa thupi apadera a ziwiya zamatumbo

Pali masewera olimbitsa thupi a atherosulinosis a muubongo, omwe amatha kuyeretsa magazi m'mitsempha yamafelemu.

Dongosolo loterolo limakhazikitsidwa pamitundu yosiyanasiyana, kutembenuka ndi kutembenuka kwa maliseche, thunthu, miyendo, kukwera ndi zina zambiri - munthu aliyense adzadzipangira yekha zovuta zomwe adzakwaniritse.

Ngati mutamwa mankhwalawa moyenera, mutha kusintha bwino magazi mkati, kuyambitsa ubongo. Kulimbitsa ntchito yamitsempha yamagazi, ngakhale masewera olimbitsa thupi osavuta monga kusinthanitsa kuyimirira mbali zonse zamanzere ndi zamanja kumathandiza. Komanso, kuyenda koyenda mlengalenga kumathandizira kukhazikitsa ntchito ya ziwiya zaubongo.

Kuphatikiza zotsatirazi, chitani zotsatirazi:

• Gona pansi, tambasula manja ako pambali pa torso, kenako ndikweza mwendo wamanzere kapena kumanja. Mutha kusinthanso ndi manja anu.
• Kuyimirira pamapazi anu, kuzungulira mutu mozungulira, kenako mozungulira. Kusintha kulikonse kumayenera kuchitidwa kwa mphindi 2-3 kangapo.
• Gonani pansi, kwezani miyendo yanu pamwambapa ndikutenga "Birch" kuyambira ubwana. Khalani mumalo amenewa kwa mphindi ziwiri, mutapumula pang'ono, bwerezaninso njirayi.
• Kuyimilira pamapazi anu, tsekani manja anu okwezeka m'loko. Pamalo awa, zimasunthira mmbuyo ndi mtsogolo, kumanzere ndi kumanja. Bwerezani zovuta 8-10.
• Kuzungulira kwa manja ndi miyendo kumathandizira kufulumira kwa magazi. Ndikofunika kuchita izi mosadukiza kuti zombo ziwonongeka bwino. Kuchita izi makamaka mu matenda a arteriosulinosis kumathandizira chidwi ndi chidwi.

Kuti mukwaniritse bwino kuchokera ku masewera olimbitsa thupi a chithokomiro cha m'magazi, ndikofunikira kutsatira zakudya zapadera ndikumwa mankhwala omwe adokotala adakupatsani.

Kusankha kuchuluka kwa masewera olimbitsa thupi kumachitika bwino ndi mtima, chifukwa ngati muchita zolakwika, mutha kuvulaza thupi lanu. Ndi matenda amtundu wamatumbo, ndikofunikira kuti muthamangitse ndi kupalasa.

Ndikwabwino kupereka zokonda poyenda, kusambira, kuyenda mu paki.

Zochita popewa matenda a ubongo

Pofuna kupewa chitukuko cha matenda a ubongo, nthawi zonse ndikofunikira kuchita masewera olimbitsa thupi. Ndi chithandizo chawo, ndizotheka kukhazikitsa magazi, kudyetsa thupi ndi mpweya wofunikira.

Khosi limagwira ntchito yayikulu posungira thanzi laubongo. Ndi mmenemu momwe njira zonse zamagazi zomwe zimathandizira kufalitsa magazi ndizokhazikika. Ngati ayamba kufinya ndi khomo lachiberekero, ubongo suulandila kuchuluka kwa magazi ndi mpweya.

Mutha kumva kuphwanyidwa kotereku ndimutu pafupipafupi komanso chizungulire, kuthamanga kwa magazi.

Kuti muthane ndi vutoli, mutha kugwiritsa ntchito zovuta zotsatirazi:

• Sinthani mutu pang'onopang'ono mbali zingapo kwa mphindi 5-7, bwerezani zolimbitsa thupi kangapo patsiku.
• Khalani pampando ndikuyika manja anu pamphumi. Ndi nkhawa pang'ono ndi manja anu, bweza mutu wanu, titero kunena kuti, minofu yam'chiberekero iyenera kuvuta ndikuletsa izi. Zotsatira zabwino, khazikani mtima mukamayang'ana.
• Imani pafupi ndi khoma kuti kumbuyo kuli kolimba kwambiri momwe mungathere. Mukatulutsa, yesetsani kuwonetsetsa kuti vertebra iliyonse ilumikizana ndi kumtunda - izi zipangitsa kuti minofu yam'manja igwire ntchito. Tengani izi kwa masekondi 5-10, bwerezani zolimbitsa thupi katatu.
• Tengani mphaka ndi kuyesa kutambasulira khosi lanu momwe mungathere. Chifukwa chake mutha kulinganiza ntchito ya minofu yomwe imayendetsa magazi.

Pofuna kuchita masewera olimbitsa thupi ndi atherosulinosis ya ziwiya zamadzimadzi kuti mubweretse zotsatira zambiri momwe mungathere, panthawi yamankhwala muyenera kuphunzira kupuma molondola.

Pazifukwa izi, njira yapadera idapangidwira, yomwe imatchedwa kupumira masewera olimbitsa thupi a ziwiya za m'magazi.

Omwe akupanga amalangizira kupumira m'mimba, mpweya uyenera kukhala wowonda komanso wozama.

Mutha kuyesanso kupuma kudzera m'mphuno imodzi - izi zikuthandizani kuti muchepetse komanso kusintha kagayidwe kake. Kupuma olimbitsa thupi ndi atherosulinosis ya ziwiya zamagetsi kumakhudza bwino mkhalidwe wa chithokomiro cha chiwindi, chiwindi, imathandizira kagayidwe.

Kuyenda paphwando tsiku lililonse kumathandizira kuti munthu asamaganize zolakwika. Kuphatikizika kwa zochitika zolimbitsa thupi kumathandizira kuphatikizira kwa mpweya mu thupi. Zimathandizira kukhazikitsa kagayidwe, kamene kamathandiza kuchotsa cholesterol m'thupi. Izi zimapangitsa kuti munthu asakhale ndi ziphuphu pamakoma amitsempha yamagazi.

Zimathandizira kukhazikitsa magazi pakadutsa matenda opatsirana a chithokomiro mu dziwe. Munthu samamva zolimbitsa thupi, komabe, machitidwe ake onse amakhudzidwa. Mutha kupeza nokha zomwezochita zolimbitsa thupi zamatumbo a ziwongo zomwe mutha kuchita.

Cholesterol ndi masewera olimbitsa thupi: pulogalamu yamankhwala

Ma lipoprotein otsika komanso okwera amakhala m'magazi a munthu aliyense. Ngati mfundo zawo zili mulingo wamba, kuwongolera sikofunikira. Muzochitika pamene chizindikirocho chikupitilira kutchulidwa - muyenera kuchitapo kanthu.

Kuchita zolimbitsa thupi sikuti kumangoyambitsa kuwotcha kwamafuta owonjezera achilengedwe, komanso kumakhala ndi zotsatira zabwino pamkhalidwe wa wodwalayo wonse. Ngati zopatuka kuzikhalidwe sizikuwoneka bwino kuti zikhazikitse chithunzi chonse, ndikokwanira kusunga zakudya ndikuchita zolimbitsa thupi mopepuka tsiku ndi tsiku.

Momwe cholesterol ndi zochitika zolumikizirana zimalumikizirana, komanso njira zomwe zingagwiritsidwe ntchito kubwezeretsa zizindikiritso kuti ndizovomerezeka, wowerenga aphunzira.

Kupewa ndikuwongolera kuzungulira kwa LDL.

Yoga motsutsana ndi cholesterol yoyipa - insaikulopediya ya yoga ndi Ayurveda

Cholesterol ndi chinthu chofewa, chokhala ngati sera chomwe chimafuna kudzikundikira m'mitsempha yamagazi ndi m'magazi amthupi.

Mwapang'onopang'ono amapangika ndi thupi lokha mothandizidwa ndi chiwindi, ndipo pang'ono mafuta a cholesterol amabwera kwa ife ndi chakudya chomwe chili ndi mafuta achilengedwe ambiri. Cholesterol yambiri pazinthu zotsatirazi: mkaka, mafuta a nyama, nyama yofiira, dzira la dzira.

Chosiyanacho ndi nsomba zamafuta ndi mafuta azamasamba, omwe amaphatikiza mafuta osakwaniritsidwa.

M'malo mwake, cholesterol ndiyofunikira m'thupi lathu, mwachitsanzo, imasinthira kuwala kwa dzuwa kukhala vitamini D, popanda izi, ndizosatheka kupanga mahomoni ogonana, mapangidwe am'mimba, ndi zina zotero.

Komabe, mitundu iwiri ya cholesterol imasiyanitsidwa mwanjira ina: "zoyipa", zomwe zimakopeka ndimitsempha yamagazi ndi "zabwino" - zimamanga cholesterol "choyipa" ndikuchipititsa ku chiwindi kuti chitayidwe.

Kuchuluka kwa cholesterol "yoyipa" yowonjezereka kungayambitse mapangidwe a atherosulinotic malo a makhoma amitsempha yamagazi, omwe amachepetsa kwambiri mainchesi awo ndikupangitsa kuti ziwiya zisasokere kwambiri.

Magazi akakhala ndi cholesterol yochuluka, ndiye ichi ndichizindikiro chotsimikizika kuti mumaganizira bwino za thanzi lanu. Kafukufuku wambiri akuwonetsa kuti kukwera kwa chinthuchi kumawonjezera kupezeka kwa myocardial infarction, matenda a mtima, atherosclerosis, stroke, matenda a chiwindi ndi matenda ena akuluakulu.

Muli pachiwopsezo ngati zakudya zanu zili ndi zakudya zomwe zimakhala ndimafuta ambiri (mazira, masoseji, nyama yofiyira, ndi zina zambiri), kumakhala moyo wokhazikika, mumakhala ndi vuto la kunenepa kwambiri, kumwa mowa wambiri ndipo utsi, ndiwe munthu, ndipo uli ndi zofooka.

Yoga ndi cholesterol

Tsopano aliyense akumvetsa kuti cholesterol iyenera kusamalidwa pamlingo winawake, koma kutali ndi aliyense amadziwa momwe angadzithandizire, ngati pali vuto kale.

Zinatsimikiziridwa ndikuyesera kuti pokhapokha pakusintha zakudya zomwe munthu amatha kupeza bwino.Koma ngati muwonjezera masewera olimbitsa thupi moyenera pazakudya, zotsatira zake sizikhala zazitali. Masewera olimbitsa thupi, yoga asanas amatha kuchita.

Izi zikutanthawuza izi zomwe zimayambitsa kusokonezeka ndi kupumula kwa magulu ena a minofu, kutikita minofu yamkati. Kuphatikiza pa kuchitira asanas mwachindunji, machitidwe osiyanasiyana opumira amaphatikizidwa m'makalasi - pranayama, omwe amatha kuyang'anira miliri yamphamvu.

Kusinkhasinkha kumathandizanso, motero kumatsitsimula thupi ndi psyche, komwe ndikofunikira kwambiri pakuchotsa cholesterol.

Kugwiritsa ntchito zida zonsezi pamwambapa kumathandizira kuti mubwezeretsenso thupi, komanso kuti muchepetse nkhawa, yomwe ndi imodzi mwazifukwa zazikulu zodzikitsira poizoni m'thupi.

LDL cholesterol - "cholesterol yoyipa"

ngati mukuyamba mchitidwewu tsopano, pewani mavuto ambiri mtsogolo

malire okwera - ndibwino kuti musazengereze pokonza

Kodi muyenera kuchita chiyani?

Ngati simunachitepo masewera olimbitsa thupi a yoga, mutha kuyesa kuchita yoga kwa mwezi umodzi tsiku lililonse kwa theka la ola. Kenako yang'anani kuchuluka kwa cholesterol yanu ndikuyerekeza ndi zomwe zinali makalasi asanayambike.

Mudzadabwitsidwa, koma thupi lanu lidzabwerenso mwakale. Komabe, pakuchita izi, makalasi sayenera kusiyidwa. Pitilizani kumazichita tsiku lililonse.

Kuphatikiza pa njira yodzitetezera, makalasi a yoga amathandizira kuthana ndi mavuto ena ambiri omwe munthu ali nawo.

Ndi masewera ati omwe amalimbikitsidwa kuti akhale ndi cholesterol yayikulu?

Maofesi anayi a asanas ndi pranayama amatha kusiyanitsidwa, omwe amapezeka ngakhale kwa munthu yemwe sanakonzekere. Zina mwa izo ndi:

-Surya Namaskar kapena "Moni kwa Dzuwa"

Tiyeni tiwone chilichonse mwa izi.

Zikatero, ngati ndinu munthu wotanganidwa kwambiri, zovuta za asanas zingakhale yankho labwino kwambiri kwa inu Surya Namaskar. Pochita izi, munthu amagwira ntchito mwamphamvu minyewa yonse, kotero kuti thupi limakhala lochulukirapo.

Izi zimakhala ndi asanas angapo olumikizidwa limodzi. Amatha kuchitidwa zonse monga ma statics komanso mphamvu. Kutengera mtundu womwe mwasankha, kuchedwa kulikonse kumadalira. Chifukwa chake, mwa mphamvu yayitali, nthawi imakhala ngati masekondi 15-30, ndipo kuphedwa kokhazikika, kumakhala maulendo 5 opumira.

Anuloma-Viloma - kupuma yogic.

Imachitika motere:

1. Choyamba muyenera kutseka mphuno yakumanja ndi chala chanu, chomwe chimapangidwa kuti muchepetse mpweya kudzera kumanzere kokha.

2. Pambuyo pa izi, timatseka kumanzere, ndikutsegula kumanja ndi kutulutsa kudzera.

3. Zozungulira ziyenera kubwerezedwa kangapo.

Chifukwa cha pranayama iyi, mutha kusintha kukhudzidwa kwanu.

Kapalabhati

Musanayambe kuchita masewera olimbitsa thupi, muyenera kukhala pamalo abwino kwambiri kwa inu. Chotsatira, timayesetsa kuyang'ana kwambiri kupuma.

Kutalika ndi mphamvu ya kudzoza kuyenera kukhala, ndipo mukamapuma, onetsetsani kuti mukuwonetsetsa mwachangu momwe mukuchitira, komanso momwe m'mimba mwanu mumakhalira.

Ndi bwino ngati muchita masewera olimbitsa thupi oposa makumi asanu patsiku.

Kuchita izi kumafuna kupuma kwambiri. Kuti muchite izi, muyenera kukhala malo abwino, ikani manja pa mawondo anu, ndipo pokhapokha mutachita izi, muyenera kutulutsa mpweya ndi kutulutsa mpweya m'mphuno zonse (kuchokera kuzungulira zinayi mpaka khumi).

Mukamaliza, muyenera kungoyamwa, kwinaku mukukoka m'mimba, kenako kutulutsa mwamphamvu, ndikuwongolera m'mimba. Gwiritsani ntchito kupuma kwakanthawi.

Pambuyo pake, gwiritsitsani mphuno yamanzere ndikutulutsa mpweya ndi dzanja lamanja. Gwira mpweya wanu kwakanthawi.

Masewera onse omwe ali pamwambawa ndiwothandiza kwambiri polimbitsa thupi polimbana ndi cholesterol yayikulu. Mlingo wake umachepetsedwa chifukwa chakuchepa kwamafuta amwazi, ndipo izi zimakhudzanso mtima ndi dongosolo lamanjenje.

Ngati mumasamala zaumoyo wanu, kumbukirani kuti kuchita masewera olimbitsa thupi kokha, chakudya chopatsa thanzi komanso moyo wokangalika ndizomwe zimathandizira kutentha mafuta ochulukirapo m'thupi komanso kupewa kuchuluka kwa cholesterol "yoyipa" m'magazi.