Ukuphucula amazinga akho e-HDL
Ukuba unayo i-cholesterol ephezulu, ukuzivocavoca kunokukunceda uhlangabezane neenjongo zakho ze-cholesterol. Usenokuba sele uthabatha amayeza kunye nokwenza utshintsho oluthile kwimpilo yakho. Unokuyeka ukutshaya nokutshintsha indawo yakho yosuku ngalunye ngesitya se- oatmeal . Ngoko kutheni wonke umntu eqhubeka ekubhengeza ukuba usebenzise?
Unokucinga ukuba kungenxa yokuba umsebenzi ukhuthaza ukulahlekelwa ubunzima obuninzi, akuyona into ofuna ukuyenza xa i-cholesterol yakho iphezulu.
Oku kuyinyaniso, kodwa inxalenye yembali. Nangona sele usesisigxina esifanelekileyo, umzimba kufuneka ube yinxalenye yesicwangciso sakho sokulawulwa kwe-cholesterol.
Ukuzivocavoca kunye neCholesterol
Ukusebenza rhoqo ngokomzimba, phakathi kwezinye izibonelelo zayo, kunemiphumo emihle kwi-cholesterol yakho. Enye inzuzo enkulu kukuba usebenzo lunokunciphisa kakhulu izinga lakho le- triglycerides , eyona ifom yeoli ehamba ngegazi lakho.
Njengoko uhambo olutshisayo luqhumisela amanqatha emzimbeni wakho, utshisa amanqatha emithanjeni yakho; Ukwenziwa komzimba okwexesha elide kuvuselela amahomoni, njenge-epinephrin, ukuqala ukuphula i-triglycerides ukuzalisa iimfuno zamandla. Oku kudla ngokuba yinto yokuqala kunye nesiphumo esiphezulu kunokuba nomntu onenkinga ye-cholesterol.
Ukusebenza rhoqo kwakhona kunokunyusa izinga le- HDL , "i-cholesterol efanelekileyo," egazini lakho. I-HDL inenzuzo kumzimba kuba iyakwazi ukususa i-cholesterol kude neendonga ze-arterial kunye nesibindi, ukukhusela isakhiwo se-plaque, isizathu esifanayo sokuhlaselwa kwentliziyo.
Ngenxa yesi sizathu, i-HDL yeyona nombolo ye-cholesterol enye ofuna ukunyusa. Amanqanaba aphezulu e-HDL ayabonakala ehamba kunye namanqanaba aphantsi e-triglycerides.
Ekugqibeleni, ukusebenza ngaphandle kukunceda ukuchitha nayiphi na ipounds. Oku kunokunciphisa i-cholesterol yakho yonke, kuquka i- LDL ("i-cholesterol embi").
I-LDL yinto eyakhayo ezindongeni zombane, ezingakhokelela ekuhlaselweni kwentliziyo okanye ngesifo. Kodwa khumbula, nangona isicwangciso sakho somsebenzi asizange siholele ekulahlekeni kwesisindo, okanye nokuba ungenayo isisindo esithe xaxa ukuba ulahlekelwe kwindawo yokuqala, uphando lubonisa ukuba umzimba unokuthetha iindaba ezilungileyo kakhulu ekutyelele ugqirha ozayo.
Ngaba Ndiza Kufuna Ukuzivocavoca Kangakanani Ukuphucula I-Cholesterol?
Ukuzivocavoca akudingeki ukuba kube ngumsebenzi omkhulu; Ukusebenza okungaphantsi kweyure imihla ngemihla kungenza umehluko omkhulu. Uphononongo olulodwa apho iziphumo ezifunyenwe zifundo ezingama-25 zangaphambili zihlolwe ukuba xa izifundo ezingaphezu kwe-700 ziqhutyelwa imizuzu engama-40 ngosuku, i-HDL yabo inzuzo ibonelele ngokwaneleyo ukuguqulela kwi-5 ukuya kweyesixhenxe kweepesenti ezihlaselwa yingozi yesifo senhliziyo.
Kule sifundo esifanayo, eqhutywe kwiYunivesithi yaseTokyo, ixesha elincinci elisetyenziselwa ukusebenzisa iiveki nganye efunekayo ukutshintsha amazinga e-HDL yayingu-120 imizuzu. Kwimizuzu engama-40 ngomsebenzi wokusebenza, oku kuthetha ukuba kufuneka udwebe ixesha lokufunda ixesha leentsuku nganye ngeveki ukuze ubone utshintsho.
Enyanisweni, abaphandi bafumanise ukuba ukusebenzela imizuzu engama-40 kubaluleke ngakumbi kunokuba bahlala bekhuni kangakanani okanye ngaba nzima kangakanani abathathi-nxaxheba basebenza. Nangona ukusetyenziswa kwansuku zonke kukulungele, akukho nzakalo ekuthatheni iintsuku ezimbalwa.
Qiniseka ukuba ufumana imizuzu engama-30 ukuya kwimizuzu engama-40 yokuzilolonga ngexesha lokufunda okanye uwandise kwihora okanye ngaphezulu ukuze uthole iziphumo ezingcono.
Luhlobo Luni Lokuzivocavoca Ukuba Ndifanele Ndiyenze?
Awunayo ukuphula iirekhodi zesantya okanye amandla xa ukhetha umsebenzi wakho. Ngenxa yokuba umzimba kufuneka ube yinxalenye yenkqubo yakho yesiqhelo, kubalulekile ukukhetha umsebenzi oya kukunandipha kunye nawo. Ukudansa, ukuhamba ngokukhawuleza, ukuhamba ngeebhayisikili, kunye nokulima kwintsimi-nantoni na eyenza intliziyo igxininise-ingaba zonke iindlela zokuzonwabisa xa usichitha ukusebenzisa . Ukuba uvalelwa ngumsebenzi, vele utshintshe kwenye into.
Yintoni ebalulekileyo kukuba uhamba kwaye uqhubeke uhamba. Khumbula, ubukhulu bomsebenzi awusebenzi nokuba ubude bomsebenzi owenzayo. Ngamanye amazwi, imizuzu yakho engama-30 + ngemini inenzuzo nokuba uyayichitha ukuxhuma phezu kweengxaki okanye ukuhamba inja. Ngoko, yenza into onokuyonwabela rhoqo.
Ndingazijonga Kamsinya Njani Iziphumo?
Kwiinkoliso ezininzi, kuthathe iiveki ezili-12 ukuba zibone ukwanda kwe-HDL kunye nokuhla okubukhali kwi-triglycerides. Iziphumo ezibalulekileyo nakweminye imilinganiselo, njengeLDL, yabonwa emva kweeveki ezingama-20 okanye ngaphezulu xa kwenzeka ukulahlekelwa kwindleko.
Kwizifundo apho ubude bexesha lokuqhuba umsebenzi bephantsi (ezintathu ukuya kwezine ngeveki ngokuchasene nezihlandlo ezintlanu ukuya kwisithandathu ngeveki), kuthatha iiveki ezimbalwa ukufumana iziphumo. Ngoko nangona akudingeki usebenzise umgangatho wemihla ngemihla, ukwenza njalo kuya kukhokelela kwiziphumo ezikhawulezayo kwi-drawn next blood.
Nantsi inqaku lokugqibela ukuba uhambe; ubuncinci olunye lufumanise ukuba umphumo wokuzivocavoca wawususwe ngokukhawuleza kwizifundo kunye ne-cholesterol ephezulu (220 okanye ngaphezulu). Oko kuthetha ukugqithisa kakhulu ukuba ucinga ukuba ungubani, ngakumbi unokufumana inzuzo ekuqhubeni phambili.
Imithombo:
I-Kodama S, i-Tanaka S, i-Saito K, i-Shu M, i-Sone Y, i-Initake F, i-Suzuki E, i-Shimano H, i-Yamamoto S, iKondo K, u-Ohashi Y, i-Yamada N, i-Sone H. "Umphumo wokuqeqesha umzimba -density lipoprotein cholesterol: i-meta-analysis. " Arch Intern Med . 2007; 28; 167 (10): 999-1008.
Meissner M, Havinga R, Boverhof R, et al. Ukuzivocavoca kwandisa inzuzo ye-cholesterol yomzimba wonke kwiigundane. IMed Sci kwi-Sports Exer 2010; 42: 1460-1468.
UWilund KR, uFeeney LA, uTomayko EJ, et al. Iimpembelelo zokunyamezela ukuqeqeshwa koqeqesho kwiimpawu ze-cholesterol ukuchithwa kunye nokuhlanganiswa. Phyiol Res 2009; 58: 545-552.