Sonke sizwe isisho esithi: Ukudla nokuzivocavoca kuyindlela engcono kakhulu yokunciphisa umzimba, okubonisa ukuthi ukulahlekelwa isisindo kuyinkomba ebaluleke kakhulu yempilo yonke.
Kodwa lapho ukuthatha lezi zinyathelo akuhumushi ekunciphiseni isisindo, ukuzwa le mantra kungakhungathekisa.
Kodwa-ke, ngokusho kocwaningo olusha, kungakhathaliseki ukuthi ulahlekelwa isisindo noma cha, ukuthatha izinyathelo zokunciphisa ukudla kwekhalori nokuzivocavoca okwengeziwe kungasiza impilo yenhliziyo.
Lolu cwaningo, olushicilelwe kumagazini we-American Heart Association othi "Circulation", lubonisa ukuthi lapho abantu asebekhulile abakhuluphele behlanganisa ukuvivinya umzimba kwe-aerobic nokunciphisa ikhalori ngokulinganisela, impilo yabo yenhliziyo nemithambo yegazi ivimbele kakhulu kunokuzivocavoca noma ukukhawulela Ukuzivocavoca kwabantu abadala kunokuthuthuka okukhulu. ukudla.
Ucwaningo lubheke ukuqina kwe-aorta, okuyisilinganiso sempilo yemithambo yegazi, ethinta isifo senhliziyo.
Ngaphambilini, ukuvivinya umzimba kwe-aerobic kwakwaziwa ukulwa nokwanda okuhlobene nobudala kokuqina kwe-aortic, kodwa lolu cwaningo olusha lubonisa ukuthi ukuvivinya umzimba kukodwa kungase kunganele.
Ngokunciphisa ama-calories angu-200 ngosuku ngenkathi bezivocavoca, abantu asebekhulile abakhuluphele bathola inzuzo enkulu kunokuzivocavoca bebodwa.
"Lolu cwaningo luyathakazelisa futhi lubonisa ukuthi izinguquko ezilinganiselwe ekudleni kwe-caloric nokuzivocavoca ngokulinganisela kungathuthukisa ukuvuselelwa kwe-vascular," kusho uGuy L., uMqondisi we-Cardiovascular Health and Lipidology, i-Sandra Atlas Bath Cardiology Hospital, iNorthwell Health uDkt Mintz uthe.
Ucwaningo luyisivivinyo esilawulwa ngokungahleliwe. Kwakuhilela abantu abadala abangu-160 abakhuluphele phakathi kweminyaka engu-65 no-79 ababengawuvivinyi umzimba.
Abahlanganyeli babelwa ngokungahleliwe kwelinye lamaqembu amathathu okungenelela isikhathi esingamaviki e-20: iqembu lokuqala lagcina ukudla okuvamile nokwandisa ukuzivocavoca kwe-aerobic; iqembu lesibili lizivocavoca nsuku zonke futhi lanciphisa ama-calories angu-200; iqembu lesithathu lizivocavoca nsuku zonke futhi lehlisa ama-calories angama-600.
Bonke ababambiqhaza balinganise i-aortic arch pulse wave velocity, okuyijubane igazi elidlula ngalo ku-aorta, nokunwebeka kwayo, noma ikhono le-aorta lokukhula nokuncipha.
Lokhu kusho ukuthi abantu abafuna ukuthola isimo somzimba esingcono futhi bathuthukise impilo yabo yenhliziyo nemithambo yegazi akudingeki bathuthukise impilo yabo yenhliziyo nemithambo yegazi ngokudla okuqinile kanye nezinhlelo zokuzivocavoca ngokweqile.
Kunezinzuzo eziningi zokuthuthukisa impilo yenhliziyo, okuhlanganisa nokunciphisa ingozi yokuhlaselwa yinhliziyo nesifo sohlangothi, nakuba lokhu kungazange kufundwe ngokuqondile.
Lona omunye wemiphumela engcono kakhulu yalolu cwaningo: ezinye izinguquko ezilula zendlela yokuphila, kunokuba izinguquko eziphelele zendlela yokuphila, zingaveza imiphumela emangalisayo.
“Siyazi ukuthi ukwehlisa umfutho wegazi kungase kube nezinzuzo zesikhathi eside, kodwa kuyindlela eqondile nelula yokuthuthukisa impilo yenhliziyo,” kusho uDkt James Trapaso, udokotela waseHudson Valley weNew York Presbyterian Medical Group. Okubalulekile kwezempilo, isifo sikashukela kanye nomfutho wegazi ophakeme.
“Abantu bayaziyeka izinhlelo zokudla ezikhandlayo nezivivinya umzimba. Abayiboni imiphumela, futhi ngeke babambelele kukho. Ukwehliswa kwama-calories angu-200 ngeke kudonse ukunaka, futhi kulula ukukudonsa,” kusho yena.
"Susa isikhwama sama-French fries noma amabhisikidi, kanye nokuhamba okuvamile, futhi manje inhliziyo yakho iphilile," kusho uMintz. "Le mephu yomgwaqo eya empilweni yenhliziyo ilula ngaphandle kwezithiyo ezinkulu."
“Iziphuzo ziqukethe ama-calories amaningi,” esho. “Kungakhathaliseki ukuthi kuwudakwa noma akunatshwala, ukwehlisa ushukela oweqile kuyindawo elula yokuqeda ama-calories.”
Esinye isinyathelo siwukunciphisa ukudla okugayiwe, okuhlanganisa ukudla okunama-kilojoule amaningi nokudla okunama-carbohydrate amaningi, njengokusanhlamvu.
“Kuya ngezinguquko ezingatheni ongazenza nsuku zonke ezizoba nomthelela omkhulu ekusaseni. Mancane amathuba okuthi sikuyeke lokhu kungenelela ngoba kuncane futhi kulula ukukufeza,” kusho uTrapaso.
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Isikhathi sokuthumela: Oct-15-2021