Ukwandisa i-cholesterol enhle
Amazinga aphezulu we-cholesterol ye-HDL, evame ukubizwa ngokuthi "okuhle" i-cholesterol, ihlotshaniswa nengozi encishisiwe yokugula komzimba (CAD) . Kubonakala sengathi izinhlayiya ze-HDL "zishaya" izindonga zemithambo yegazi, ukuhlanza uketshezi olungaphezu kweqile okungenzeka ukuthi kwakungasetshenziselwa ukwenza amapulethi abangela i-CAD. I-cholesterol ye-HDL isuke isetshenziselwa isibindi, lapho iqhutshwa khona ibe yile, futhi ifihlwe emathunjini nasemzimbeni.
Ngakho-ke, lo mbono wamanje uhamba, uma sikala izinga le-HDL le-cholesterol yomuntu, silinganisa ukuthi amandla akhe egazi "ahlwanyiswa" kangakanani ngaphandle kwe-cholesterol eyengeziwe.
Ukuhumusha amazinga we-HDL ye-Cholesterol
Amazinga we-HDL angaphansi kuka-40 mg / dL ahlobene nengozi eyengeziwe ye-CAD, ngisho nabantu abano- total cholesterol namazinga e-cholesterol e-LDL ajwayelekile. Amazinga we-HDL phakathi kuka-40 no-60 mg / dL abhekwa njengokuthi "avamile," futhi angathinti kakhulu ingozi ye-CAD enye indlela noma enye. Noma kunjalo, amazinga e-HDL amakhulu kunama-60 mg / dL empeleni ahlotshaniswa nengozi enciphise yesifo senhliziyo .
Ngamanye amazwi, le mfundiso yilezi: amazinga e-HDL aphakeme, ngcono.
Ngenkathi le nkolelo isacatshangwa ukuthi ihlale iqinisile, eminyakeni yamuva imfucumfucu itholwe emafutheni. Izinkampani ezidakamizwa ziye zachitha izigidigidi zamaRandi ezakha izidakamizwa ezandisa ama-HDL ama-cholesterol amazinga. Kodwa-ke, ukuphazamiseka kwabo bonke, lezi zidakamizwa ziyehluleka ukunciphisa ingozi yenhliziyo-naphezu kokuba benza amazinga e-HDL akhuphuke.
Ukuthuthukiswa okungenani ezimbili yalezi zidakamizwa manje sekuqedile. (Ngaphezu kwalokhu ngezansi.) Ngakho indaba ye-HDL iyinkimbinkimbi kunokuba ososayensi babenethemba ekuqaleni.
Singayandisa kanjani amazinga ethu we-HDL?
Ngenhlanhla, kuseyiqiniso ukuthi uma amazinga e-HDL ekhuphuka "ngokwemvelo" (okungukuthi, hhayi ekuphuzeni izidakamizwa), la mazinga aphezulu we-HDL empeleni ahlobene nengozi enciphise yesifo senhliziyo.
Ngakho, singayandisa kanjani amazinga ethu we-HDL ngendlela enenzuzo?
Ukuzivocavoca kwe-Aerobic
Abantu abaningi abathandi ukuyizwa, kepha ukuzivocavoca okuvamile (noma yikuphi ukuvivinya umzimba, njengokuhamba, ukugijima noma ukugibela ibhayisikili, okuphakamisa izinga lakho lenhliziyo imizuzu engu-20 kuya kwangu-30 ngesikhathi) kungaba yindlela ephumelela kakhulu yokwandisa i-HDL amazinga. Ubufakazi bamuva bubonisa ukuthi isikhathi sokuzivocavoca , esikhundleni sokuqina, yisici esibaluleke kakhulu ekukhuliseni i-HDL cholesterol. Kodwa noma yikuphi ukuvivinya umzimba kwe-aerobic kusiza.
Ukuncipha emsimbeni
Ukwanda ngokweqile akukona kuphela ukwandisa i-cholesterol ye-LDL kodwa futhi kunciphise i-cholesterol ye-HDL. Uma ukwedlula ngokweqile, ukunciphisa isisindo sakho kufanele ukwandise amazinga wakho we-HDL. Lokhu kubaluleke kakhulu uma isisindo sakho esiningi singagcinwa endaweni yakho yesisu; Isilinganiso sakho sokuqina-kuya-hip kubaluleke kakhulu ekunqumeni ukuthi ngabe kufanele ugxile ekulahlekeni kwesisindo.
Yeka Ukubhema
Uma ubhema, ukuyeka ugwayi kuzoholela ekukhuleni kwamazinga e-HDL (Lena kuphela inzuzo engiyicabangayo ukuthi labo ababhemayo banabangaphezu kwabangabhemi - kubanika enye into yokwenza lokho ezophakamisa i-HDL yabo.) Funda ngokubhema ukuyeka.
Nciphisa ama-Acid Acatty Acids
I-Trans fatty acids cishe ikhona eziningi zokudla okuthandwayo okuthandayo-noma yini lapho leli ilebula lokudla lifundela "amafutha we-vegetable kancane". Ngakho-ke ukuwaqeda ekudleni akuyona into encane.
Kodwa ama-fat fat acids akhulisa kuphela amazinga e-LDL ama-cholesterol, futhi anciphisa amazinga we-HDL we-cholesterol. Ukususa ekudleni kwakho kuzokwenza ukuthi kube nokunyuka okulinganiselwe kwamazinga e-HDL.
Utshwala
Ngokuxolisa ku-American Heart Association, okuyinto edumaza odokotela ngokutshela iziguli zabo ngezinzuzo zokuphuza utshwala: iziphuzo ezilodwa noma ezimbili ngosuku zingandisa kakhulu amazinga e-HDL. Iziphuzo ezingaphezu kwesisodwa noma ezimbili ngosuku, owodwa ukusheshisa ukungeza, kungaholela ezinkingeni zempilo ezinjengezinkinga zenhliziyo . Futhi ngeshwa, kunabantu abaningi abangeke bakwazi ukunciphisa ukuphuza utshwala babo kokubili noma iziphuzo ezimbili ngosuku.
Nakhu ngaphezulu kokuphuza utshwala nenhliziyo .
Ukwandisa amafutha e-Monounsaturated ekudleni kwakho
Amafutha ase-monounsaturated , atholakala kumafutha e-canola, amafutha omapeji, noma amafutha omnqumo nebhotela le-peanut angandisa ama-HDL ama-cholesterol amazinga ngaphandle kokwandisa i-cholesterol engqikithi.
Engeza i-Soluble Fiber ekudleni kwakho
Imfucumfucu e-soluble itholakala ku-oats, izithelo, imifino, kanye nemifino, futhi kubangele kokubili ukuncipha kwe-LDL cholesterol nokwanda kwe-HDL cholesterol. Ukuze uthole imiphumela emihle, okungenani ama-servings amabili ngosuku kufanele adliwe.
Okunye ukudla kudinga i-HDL eyanda
Ijusi le-Cranberry liboniswe ukwandisa amazinga we-HDL. Inhlanzi nokunye ukudla okuqukethe i-omega-3 fatty acids kungandisa amazinga e-HDL. Emadodeni ase-postmenopausal (kodwa hhayi, ngokusobala, emadodeni noma abesifazane abangaphambi kwe-menopausal) ukwesekwa kwe-calcium kungandisa amazinga we-HDL.
Kuthiwani Ngokudla Okunciphisa Amafutha?
Ubufakazi obuningi manje bubonisa ukuthi ukudla okunamafutha aphansi ngokuvamile kunciphisa - kunokuba ukwanda - amazinga e-HDL. Lo mphumela awubangelwa ngokuqondile "ngamafutha anele," kodwa kunalokho, kubangelwa ukudla ama-carbohydrate amaningi kakhulu. I-American Heart Association kanye ne-American College of Cardiology bayeke ukuthula ukuncoma ukudla okuphansi kwamafutha okuvimbela isifo senhliziyo. Ngempela, yizidlo ezincane-hhayi ama-fat-diet - ahlobene namazinga aphezulu we-HDL.
Kuthiwani Ngezidakamizwa?
Ukwelashwa kwezidakamizwa zokukhulisa ama-HDL ama-cholesterol amazinga kuye kwaba ukudumazeka. Nakuba intshiseko yezidakamizwa ezazandisa amazinga e-HDL ayephakeme eminyakeni embalwa eyedlule, izenzakalo zamuva zinciphise kakhulu ukuthi intshiseko.
Izitatimende , iklasi yezidakamizwa eziye zafakazela ukuthi ziphumelele kakhulu ekunciphiseni i-LDL cholesterol, ngokuvamile ayinamandla kakhulu ekukhuleni amazinga e-HDL.
Sekuyiminyaka, i-niacin yayiyisisekelo esiyinhloko sokwelapha izidakamizwa ekukhuliseni amazinga we-HDL. I-Niacin ingenye yamavithamini B. Inani le-niacin elidingekayo ekwandiseni amazinga e-HDL liphakeme kakhulu, noma kunjalo, ukuthi lihlukaniswa njengomuthi uma lisetshenziselwa le njongo.
Ngaphandle kokuphazamiseka kokuthatha i-niacin, ukuhlolwa okusheshayo okulindeleke kakhulu okwakulindeleke ukuthi ukwakhiwa kwama-HDL nge-niacin akuphumelelanga ukukhombisa noma yikuphi ukuthuthukiswa kwemiphumela yenhliziyo. Ngaphezu kwalokho, ukwelashwa nge-niacin kwakuhlobene nengozi eyengeziwe yokwehla kwesifo sikashukela kanye nokwanda kwezinkinga zesifo sikashukela. Ngalesi sikhathi, odokotela abaningi banqika kakhulu ukuhlinzeka ngolwazi lwe-niacin ngenhloso yokukhulisa amazinga e-HDL.
Mhlawumbe iningi elidumala kakhulu, iklasi elisha lezidakamizwa (okuthiwa i-CETP-inhibitors), okuyinto izinkampani eziningana zokwelapha eziye zakhuthaza ngenkuthalo iminyaka eminingana ukuphakamisa amazinga e-HDL, isiye sidumazeka kakhulu. Nakuba lezi zidakamizwa zikhulisa ngempela amazinga e-HDL, azibonanga ikhono lokuthuthukisa ingozi yenhliziyo - futhi ngokuphambene nalokho, ukuhlolwa kubonakala kubonisa ukuwohloka kwengozi yomzimba ngezinye zezidakamizwa. Akucacile nanamuhla ukuthi noma yikuphi ama-inhibitors e-CETP azoke afinyelele emakethe.
Izwi elivela
Amazinga aphezulu we-cholesterol ye-HDL ngokuvamile ahlotshaniswa nengozi ephansi yenhliziyo. Nakuba izindlela zokwelapha ezikhulayo zezinga le-HDL sezilokhu zidumazeka, kunezinqumo eziningana zokuphila esingakwenza konke okuzokwenza ukunciphisa ingozi yethu yenhliziyo ngokujwayelekile, kanye namazinga ethu e-HDL ikakhulukazi.
> Imithombo:
> Abaphenyi be-AIM-HIGH. I-Niacin ezigulini ezinamazinga aphansi e-HDL ama-Cholesterol athola ukwelashwa kwe-Statin ejulile. > N Engl J Med > 2011; 365: 2255-2267 DOI: 10.1056 / NEJMoa1107579.
> Nicholls SJ, Brewer HB, Kastelein JJ, et al. Imiphumela ye-CETP Inhibitor Evacetrapib Ephathwe njenge-Monotherapy noma ku-Combination with Statins kwi-HDL ne-LDL Cholesterol: Isivivinyo Esilawulwa Ngalokhu. > I-JAMA > 2011; 306: 2099.
> Stone NJ, uRobinson JG, uLichtenstein AH, et al. Umhlahlandlela we-ACC / AHA ka-2013 ku-Treatment of Blood Cholesterol ukunciphisa ingozi ye-Atherosclerotic Inhliziyo kubantu abadala: Umbiko we-American College Association of Cardiology / American Heart Association Task Force on Guidelines Practice. > Ukujikeleza > 2014; 129: S1.