Iipopoproteins eziphezulu ze-lipoproteins, okanye ii- HDL , zilungile kuwe. Ziveliswa ngesibindi zithwala i-cholesterol kunye nezinye iipilisi (amafutha) ezivela kwiisisu kunye namalungu abuyele esibindi sokubuyisela okanye ukuhlaziywa. Ukuba namazinga aphezulu e-HDL anciphisa iziganeko ze-atherosclerosis (imirhoxo eminyango) kunye nesifo senhliziyo. Izikhokelo zangoku ezibekwe yiNkqubo yeSizwe yeeKholesterol zincoma ukuba amazinga e-HDL afanele abe phakathi kwama-40 no-60 mg / dL.
Nangona kunjalo, ekubeni i-HDL idibene nenhliziyo ephilileyo, amazinga akho e-HDL aphezulu, angcono. Abaphandi baye babamba oku kwaye ngoku bazama ukuyila iziyobisi eziphakamisa ngokukodwa i-HDL.
Ngaphandle kokuthatha amachiza , kukho ezinye iindlela onokunyusa amazinga akho e-HDL, kuquka:
Ukuzivocavoca
Ukuzivocavoca okuqhelekileyo (malunga nemizuzu engama-30 ngokuphindwe kabini ngeliveki) kungekhona nje ukunciphisa i-cholesterol ye-LDL, nayo inokuphakamisa i-cholesterol ye-HDL, nayo. Akudingeki ukuba ube ngumntu ongenakulinganiswa okanye ube nobulungu bokuzivocavoca ukuze usebenzise umzimba - kukho ezininzi izifundo ezibonisa ukuba ukuhamba ngokukhawuleza kuya kunceda ukunciphisa i-cholesterol yakho. Nangona kunjalo, ukuzivocavoca kanzima kunjenge-jogging, kuzakuphakamisa amazinga akho e-HDL efanelekileyo. Uphando lwangoku lubonise ukuba imizuzu engama-30 yokuzivocavoca i-aerobic inokuphakamisa amazinga e-HDL ngo-3 ukuya ku-6 mg / dL. Ezi ziphumo zibonakala emva kweeyure ezingama-24, kwaye ziyakwazi ukuqhubeka iintsuku ezilishumi elinesihlanu emva kokusebenzisa.
Ukuba awunayo ixesha lokuzibandakanya kwimisebenzi engama-30 yomzuzu, musa ukuyikhupha. Ezinye izifundo zibonise ukuba abantu abaye bahlula eli xesha kwixesha elifutshane le-15, ngokuchasene nokusebenzisa imizuzu engama-30 ngokuchanekileyo, bafumana iinzuzo ezifanayo zokuphila.
Ukuyeka ukutshaya
Ukubhema kunokunciphisa amanqanaba e-HDL, ngaphezu kwezinto eziphazamisayo ezinye iinkalo zeprofayili yakho yepilid.
Oku kubonakala kuthintela abafazi ngaphezu kokuba bantwini. Ngokomzekelo, uphando oluthile oluhlolisisa abafazi kunye nabashushu bafumanisa ukuba amanqanaba e-HDL yabesifazane ababhemayo ayehlile ngo-9,9 mg / dlL, kanti amadoda ayenokuhla kwesantya kwe-2.6 mg / dL kumazinga abo e-HDL. Nangona ukuba ungabhemisi, ukutyhalwa komsi ongabonakaliyo kunokukubeka engozini yesifo senhliziyo kunye namazinga angaphantsi kwe-HDL. Kwenye uphando oluthile oluhlola imiphumo yomsi wesandla kwinqanaba le-cholesterol yabantwana, abaphandi bafumene ukuba i-HDL yancitshiswa ngama-12 ekhulwini. Iindaba ezilungileyo kukuba, xa uyeka ukutshaya, amazinga akho e-HDL, kwakunye nezempilo yakho jikelele, phucula ngokuphawulekayo.
Ukutya okunempilo
Yidla okunempilo ngokubandakanya ezininzi iziqhamo, imifuno, iinqolowa ezipheleleyo kunye nemithombo ephilileyo yeprotheni ekudleni kwakho. Kwakhona qiniseka ukuba ufake i-monounsaturated fats ekudleni kwakho. Lawa mafutha anenzuzo entliziyweni yakho kwaye afaka amafutha afumaneka kwizilwanyana zasemanzini, kunye neentonga ezithile, ezifana neelnuts okanye i-almond. Amafutha anamafutha e-monounsaturated afaka ioli kunye neoli ye-canola. Qiniseka ukuba ugweme amafutha azalisiweyo kunye nama-trans-fats, ekubeni la mafatshe awanciphisi kuphela i-HDL, kodwa ingaphakamisa amanqanaba e-LDL. La mafutha atholakala ekutya njengokukhukhi, ii-chips, amaqebelengwane kunye nokutya okukhawulezileyo.
Ukulandela oku kutya okunempilo akusayi kuphucula amazinga e-HDL kuphela, kodwa kuya kunceda ukunciphisa umlenze wakho kwaye ukhusele ezinye izifo ezingapheliyo, ezifana nesifo senhliziyo kunye nohlobo lwesibini lweswekile.
Ukusetyenziswa kotywala
Ukusetyenziswa kancinci kotywala kungaphinda kuthintele amazinga e-HDL. Izifundo zangoku zibonise amanqanaba e-HDL akhula phakathi kwe-9 no-13.1 mg / dL kubantu abaphuza phakathi kwesinye kwisiphuzo ezimbini. Elinye isiselo lilingana nama-ounces ama-12 weebhiya okanye ii-ounces ezine zewayini. Ukongezelela, ukusetyenziswa ngokuthe ngiselo kotywala kubonise ukunciphisa umngcipheko wokufa kwesifo senhliziyo ngama-30 ukuya kuma-50 ekhulwini. Nangona kunjalo, kukho umda kwintlawulo yotywala onokuyidla.
Uphando lwangoku lubonise ukuba iziphuzo ezingaphezu kwethathu ngosuku zingakwandisa ingozi yesifo senhliziyo. Ngoko ke, kuyanconywa ukuba amadoda aphuze phakathi kwesinye kwisiselo sesiselo esinxilisayo kunye nabasetyhini basele esinye isiselo esinxilisayo ngosuku ukuphakamisa amazinga e-HDL nokunciphisa ingozi yesifo senhliziyo.
Imithombo:
I-Ellison R. I-Lifestyle izigqibo ze-high-density lipoprotein cholesterol: iNational Heart, Lung, ne-Blood Institute Family Heart Study. American Heart Journal. 2004; 147: 529-535.
Malinski MK, Sesso HD, Lopez-Jimenez F, Buring JE, Gaziano JM. Ukusetyenziswa kotywala kunye nesifo se-cardiovascular mortal men in hypertensive men. Arch Intern Med. 2004; 164: 623-8.
Neufeld EJ, Mietus-Snyder M, Beiser AS et al. I-cigarette engekhoyo Ukubhema nokunciphisa i-HDL ye-Cholesterol Levels kwi-Children enezikhundla eziphezulu zeengozi ze-Lipid. Ukuhamba . 1997: 96: 1403-1407.
Slentz CA, Houmard JA, Johnson JL, et al. Ukungasebenzi, ukuqeqeshwa nokuqeqesha kunye neeplasma lipoproteins. I-STRRIDE: isifundo esilawulekiweyo, esilawulwayo sokusebenza ngamandla kunye nemali. J Appl Physiol. e-pub 2007 uMar 29.