Nabani na oye wafuna iindlela zokunyusa amazinga abo e-HDL ye-cholesterol (oko kukuthi, "i-cholesterol efanelekileyo"), mhlawumbi ifumene isincomo sokusebenzisa. Oku kungenxa yokuba ukusetyenziswa rhoqo , ikakhulukazi ukuzivocavoca kwe-aerobic, kuye kwadibana nezinga eliphezulu ze-HDL ze-cholesterol. Kodwa ngaba kufuneka usebenze kangakanani ukuphakamisa amanqanaba akho e-HDL?
Yintoni i-HDL yeCholesterol?
I-lipoproteins ephezulu (i-HDL) idlulisela i-cholesterol engaphezulu kwiindonga zeetriyiti ukuya esibindi. Ngenxa yokuba idilesi ye-cholesterol iyona nto iphambili ye- atherosclerosis , ukususa i-cholesterol ukusuka kwimibhobho kucingelwa ukuba yinto ebalulekileyo ekuthintekeni kwesifo senhliziyo.
Kwesibindi, i-cholesterol engaphezu kweengqungquthela ze-HDL isetyenziswe; ubuninzi balo buguqulwa kuba yi-bile, ekhutshwe ngumzimba okanye esetyenziselwa ukugaya. Inkqubo yokubuyisela i-cholesterol - "inqubo yokuthutha i-cholesterol" -inceda ukukhusela okanye ukuguqula isifo senhliziyo. Umgangatho ophezulu we-cholesterol ye-HDL, ngoko ke, ngokuthe rhoqo kuthetha ukuba ininzi ye-cholesterol iyaphindwa kwakhona, into enhle. Ngoko ke, kuyinqweneleka ukuba ube nezinga eliphezulu le-cholesterol ye-HDL. Ngokomzekelo, amazinga e-HDL angaphezu kwama-60 mg / dl anxulumene nokunciphisa ingozi yesifo senhliziyo.
Ubungqina boPhando kwi-Exercise ne-HDL yeCholesterol
Iingcali ziyazi ixesha elide ukuba umzenzelo unceda ukwandisa umveliso kunye nokusebenza kwee-enzyme ezithile eziphucula le "inkqubo yokuthutha i-cholesterol". Kodwa kubaluleke kangakanani ukuba uqeqesho lube luyimfuneko ukuphumeza oku?
Uphando oluqhutywe ngabaphandi baseJapan lucacile ngombuzo wendlela uhlobo lohlobo oluthile, ububanzi kunye nokunyaniseka kuthinta i-cholesterol ye-HDL.
Kwi-meta-analysis, abaphandi baseTokyo bavavanya umphumo wokuzivocavoca kumazinga e-HDL. Bafaka idatha evela kwiimvavanyo ezingama-35 ezilandelelanisiweyo ezivavanya umphumo wokuzivocavoca kumazinga e-HDL kubantu abadala.
Nangona i-regimens yokusebenza yayahluke phakathi kwezi zifundo, ngokuqhelekileyo izifundo kwezi zifundo zenzelwe imizuzu engama-40, izihlandlo ezintathu ukuya kwezine ngeveki, kwaye iziphumo kwi-HDL zalinganiswa emva kweeveki ezi-8 ukuya kuma-27.
Kulo lonke uphando, abathathi-nxaxheba babe nokwanda kwe-HDL ye-cholesterol engama-2.5 mg / dL. Olu konyuka kwi-HDL ye-cholesterol yayilula nje kuphela kodwa yayingumlinganiselo obalulekileyo.
Ngezinye izibalo, ukuhlaselwa kwengozi yomzimba yeepesenti ezimbini ukuya kweyesithathu kudibene nokunyuka kwe-1 mg / dL kwi-HDL. Nangona izibalo zixhomekeke kumtya weengcamango kwaye kungekhona izilingo zangokliniki, ngoku kuqikelelwa kwe-2.5 mg / dL ukunyuka kwi-HDL kunokuba kuhlawule ukunciphisa enkulu ingozi yomzimba.
Mhlawumbi inqaku elona linomdla kakhulu kulolu cwaningo lugqithiso lokuba ubude beeseshoni zoqeqesho - kwaye kungekhona ubukhulu okanye ubunzima bokuzivocavoca-oku kulungelelanise ukulungelelanisa okuphezulu kunye namazinga e-HDL. Abaphandi babika ukuba kwizifundo zophando ezisebenzisayo ubuncinane ubuncinane imizuzu engama-20, ukongezwa kweminye imizuzu eyi-10 ekusebenziseni ixesha kudibene ne-1.4 mg / dL ye-HDL eyongezelelweyo.
Ngaba Unokuzivocavoca Kangakanani?
Olu hlalutyo lweemeta lubonisa uqikelelo olulungeleyo olunokubambisana nomthamo wokusebenza kunye nezinga le-HDL ye-cholesterol. Iziphumo zolu cwaningo zibonisa ukuba ukusebenzisa okungenani ezintathu ukuya kwezine ngeveki ubuncinane imizuzu engama-20 (nangona i-40 ingaba bhetele) kufuneka ikuncede ukwandisa amazinga akho e-HDL. Enyanisweni, ukwandisa ubude beeseshoni zakho zokuzibandakanya ngokuzithobela ngokucokisekileyo (oko kukuthi, ngokuhamba ngokukhawuleza xa kuyimfuneko), kubonakala yindlela efanelekileyo yokuguqulela umsebenzi kwizinga eliphezulu ze-HDL.
Ezinye iinguqu zokuphila
Ukongezelela ekusebenzeni, ezinye iinguqu zokuphila zingakunceda ukwandisa izinga lakho le-HDL.
Ezi ziquka:
- Ukuyeka ukutshaya, okwenyusa i-cholesterol yakho ye-HDL ngamaphesenti angama-10.
- Ukulahlekelwa isisindo: Kuzo zonke iipounds eziyi-6 ezilahlekileyo, i-HDL inokwandiswa ngu-1 mg / dL.
- Ukukhetha amafutha anempilo afana namafutha e-monounsaturated kunye nama-polunsaturated afunyenwe kumnquma, i-peanut kunye ne-canola namafutha kunye neentlanzi, intlanzi kunye nezinye ukutya eziqukethe i- omega-3 fatty acids .
- Ukusetyenziswa kotywala ngokumodareyitha: Akukho ngaphantsi kwesiselo esisodwa ngosuku ngabasetyhini kunye neesibini zokusela ngosuku ngeminyaka yobudala engama-65 ubudala.
ILizwi
Amanqanaba aphezulu ye-cholesterol ye-HDL anxulumene nomngcipheko we-cardiovascular risk. Ukuzivocavoca rhoqo yindlela enye yokwandisa amazinga akho e-HDL. Kubonakala ukuba ubude bokuzilolonga rhoqo kubaluleke kakhulu ekuphakanyiseni ngempumelelo i-HDL kunye nokuzivocavoca.
> Imithombo:
> Kodama S, Tanaka S, uSaito K, et al. Umphumo we-Aerobic Training Exercise Training kwizinga leSerum ze-High-Density Lipoprotein Cholesterol. I-Arch Intern Med 2007; 167: 999-1008.
> Mackey RH, iGreenland P, Goff DC Jr, et al. I-High-density Lipoprotein I-Cholesterol kunye neengqungquthela zeParticle, i-Carotid Atherosclerosis, ne-Coronary Events: I-MESA (i-Multi-Ethnic Study of Atherosclerosis). J Am Coll Cardiol 2012; 60: 508.