Sonke sivile ilizwi elithi: Ukutya kunye nokuzivocavoca yindlela efanelekileyo yokunciphisa umzimba, ebonisa ukuba ukulahleka kwesisindo kusona sibonakaliso esibalulekileyo kwimpilo yonke.
Kodwa xa uthatha la manyathelo akuguquleli ekulahlekeni kobunzima, ukuva le mantra kunokuphazamisa.
Nangona kunjalo, ngokutsho kwesifundo esitsha, nokuba ulahlekelwe isisindo okanye cha, ukuthatha amanyathelo okunciphisa i-calorie yokutya kunye nokuzivocavoca ngakumbi kunokunceda impilo yentliziyo.
Olu pho nonongo, olupapashwe kwiphepha le-American Heart Association elithi "Circulation", libonisa ukuba xa abantu abadala abatyebileyo bedibanisa umthambo we-aerobic kunye nokunciphisa i-calorie ephantsi, impilo yabo ye-cardiovascular ithintele ngaphezu kokuzivocavoca okanye ukukhawulela Umthambo wabantu abadala unokuphucula okukhulu. ukutya.
Uphononongo lujonge ukuqina kwe-aorta, engumlinganiselo wempilo yemithambo yegazi, echaphazela isifo sentliziyo.
Ngaphambili, ukuzivocavoca kwe-aerobic kwaziwa ngokuchasana nokunyuka okuhambelana neminyaka yobudala bokuqina kwe-aortic, kodwa olu pho nonongo olutsha lubonisa ukuba umthambo wedwa awunakwanela.
Ngokunciphisa iikhalori ezingama-200 ngosuku ngelixa usenza umthambo, abantu abadala abatyebe ngokugqithiseleyo bafumana imbuyekezo enkulu kunokuzilolonga bodwa.
"Olu pho nonongo lunomdla kwaye lubonisa ukuba utshintsho olulinganisiweyo kwi-caloric intake kunye nokuzivocavoca okulinganiselweyo kunokuphucula i-vascular reactivity," kusho uGuy L., uMlawuli we-Cardiovascular Health kunye ne-Lipidology, iSibhedlele se-Sandra Atlas Bath Cardiology, i-Northwell Health uDkt Mintz uthe.
Uphononongo lulingo olulawulwa ngokungakhethiyo. Yayibandakanya abantu abadala abali-160 abatyebe ngokugqithiseleyo abaphakathi kweminyaka engama-65 nama-79 ubudala ababengaphumli.
Abathathi-nxaxheba babelwa ngokungaqhelekanga kwelinye lamaqela amathathu okungenelela kwixesha leeveki ze-20: iqela lokuqala ligcina ukutya okuqhelekileyo kunye nokwandisa umsebenzi we-aerobic; iqela lesibini lisebenzise yonke imihla kwaye linciphisa iikhalori ze-200; iqela lesithathu lizilolonge yonke imihla kwaye linciphisa i-600 Calories yeekhalori.
Bonke abathathi-nxaxheba balinganisa i-aortic arch pulse wave velocity, okuyisantya apho igazi lidlula kwi-aorta, kunye nokuhlanjululwa kwayo, okanye ukukwazi kwe-aorta ukwandisa kunye nenkontileka.
Oku kuthetha ukuba abantu abafuna ukufumana ubume bomzimba obungcono kunye nokuphucula impilo yabo ye-cardiovascular health akufuneki baphucule impilo yabo yentliziyo ngokutya okungqongqo kunye neenkqubo zokuzilolonga ngokugqithiseleyo.
Kukho iinzuzo ezininzi zokuphucula impilo yentliziyo, kubandakanywa nokunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokubetha, nangona ezi zingakhange zifundwe ngokuthe ngqo.
Esi sesinye sezona ziphumo zibalaseleyo zolu phando: uhlengahlengiso oluthile olulula lwendlela yokuphila, endaweni yohlengahlengiso olubanzi lwendlela yokuphila, lunokuvelisa iziphumo ezincumisayo.
"Siyazi ukuba ukunciphisa uxinzelelo lwegazi kunokuba neenzuzo zexesha elide, kodwa kuyindlela ecacileyo kunye nelula yokuphucula impilo yentliziyo," kusho uDkt James Trapaso, ugqirha we-Hudson Valley yeNew York Presbyterian Medical Group. Abaphambili kwezempilo, isifo seswekile kunye noxinzelelo lwegazi.
“Abantu bayayeka ukutya okunzima kakhulu nokwenza umthambo. Abakwazi ukubona iziphumo, kwaye abayi kubambelela kuyo. Ukuncipha kweekhalori ezingama-200 akuyi kutsala ingqalelo ngokwenene, kwaye kulula ukuyifunxa,” utshilo.
"Susa isikhwama sefries zaseFransi okanye ezinye iibhiskithi, kunye nokuhamba rhoqo, kwaye ngoku intliziyo yakho iphilile," kusho uMintz. "Le mephu yendlela eya kwimpilo yentliziyo ilula ngaphandle kwemiqobo emikhulu."
"Iziselo zineekhalori ezininzi," watsho. "Nokuba ibutywala okanye ayinxilisi, ukunciphisa iswekile engaphezulu yeyona ndawo ilula yokuphelisa iikhalori."
Elinye inyathelo kukunciphisa ukutya okugayiweyo, okuquka ukutya okune<em>calorie eninzi nokutya okune<em>carbohydrate eninzi, okufana neecereal.
“Kuxhomekeke kutshintsho olulula onokuthi ulwenze yonke imihla oluya kuba nefuthe elikhulu kwikamva. Asifane siwayeke la mangenelelo kuba mancinci kwaye kulula ukuwafezekisa,” utshilo uTrapaso.
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Ixesha lokuposa: Oct-15-2021