Ukuba ubuza umqeqeshi ukuba ulahlekelwa njani ngamafutha, abanye bafunga ngoqeqesho lwamandla, ngelixa abanye banokucebisa isicwangciso se-aerobic njengokuhamba ngebhayisekile. Ngethamsanqa, akukho mfuneko yokukhetha amacala: Uphando olutsha lugqibe kwelokuba zombini ezi ndidi zomthambo ziyasebenza, ngakumbi xa zidibana.
Omnye uphononongo, epapashwe kwiphephancwadi I-Advances in Nutrition, yahlalutya izifundo ze-43 ezigxile kwiindlela zoqeqesho kunye nemiphumo yazo. Abaphandi bafumanise ukuba nangona umthambo we-aerobic uthande ukusebenza kancinci ekunciphiseni amanqatha esiswini, olona tshintsho lukhulu lwenzeka xa ludityaniswa noqeqesho lokumelana.
Kukho isizathu esibalulekileyo sokunciphisa amanqatha kule ndawo: impilo yentliziyo. Umzekelo, uphononongo lwabantu abadala baseKorea lufumanise ukuba abo banesalathiso sobunzima bomzimba obuqhelekileyo babenemingcipheko engaphezulu ye-cardiovascular risk ukuba batyebe kakhulu. ukutyeba kwesisu.
Olunye uphononongo, olupapashwe ekuqaleni kwalo nyaka, lwaphawula ukuba amanqatha angaphezulu kwesisu anokubangela umngcipheko wokuphinda isifo sentliziyo y imivumbo kwabo sele benesinye sezo ziganeko. Kolo phando, phantse abantu abangama-23.000 balandelwa malunga neminyaka emine emva kwesiganeko sentliziyo yabo, kwaye abo banamanqatha aphezulu esisu babonisa imeko ephezulu kakhulu yokufumana esinye isiganeko.
Umbhali okhokelayo wokufunda, uHanieh Mohammadi, uthi umjikelezo wesinqe esinempilo unokubaluleka ngakumbi ekukhuseleni ukuhlaselwa yintliziyo kunye nokubetha kwekamva kuneziyobisi ezifana ne-statins.
Kungenxa yokuba ukutyeba kakhulu kwesisu kubonisa i-visceral fat, uhlobo olujikeleza amalungu akho kwaye lunokuba nemiphumo emibi kuxinzelelo lwegazi, i-cholesterol, kunye nokumelana ne-insulin (xa iiseli zakho ziyeka ukuphendula kwihomoni ye-insulin). Kodwa kuyaziwa ukuba nkqu into nje ngaphantsi komhlaba, ebizwa amafutha e-subcutaneous esiswini, kwandisa amanqanaba okudumba okukwibakala eliphantsi anokunyusa imingcipheko yesifo seswekile, isifo sentliziyo, kunye nomhlaza.
Ukuba ufuna impilo engcono yentliziyo, gxila kumafutha esisu sakho, ukuba loo nto ingumba kuwe. Nokuba sele uthatha amayeza impilo ye-cardiovascular, oko akwanelanga ukunciphisa umngcipheko wakho ukuba ukutyeba kwesisu kungumba. Ukutya okusempilweni nokuzilolonga rhoqo kunokunceda.
Los ukusebenza ngamandla okukhulu (ebandakanya imithambo emifutshane, enzima yokwahlulahlulwa ngamaxesha amafutshane okuphumla) adibanisa i-cardio namandla, njengokuzilolonga ngesantya kunye nemithambo ethile yamandla exutywe, ilungile ekuncedeni ukutshisa amanqatha.
Eyona nto ingcono, uphononongo lwakutsha nje lucebisa ukuba akuthathi ubunzima obukhulu ukubona inzuzo. Abaphandi bafumanise ukuba a ilahleko kuphela kwi-5 ukuya kwi-10 ekhulwini lobunzima bomzimba, ngakumbi ukuba unciphisa amanqatha esiswini, unokunciphisa iingozi zempilo.