Ama-lipoprotein aphakeme kakhulu, noma i- HDL , enhle kuwe. Benziwa yi-isibindi ukuthwala i-cholesterol nezinye i-lipids (amafutha) kusuka ezicukweni nasezigodini ezibuyela esibindi ukuze zivuselelwe kabusha noma ukuchitheka. Ukuba namazinga aphezulu we-HDL unciphisa isifo se-atherosclerosis (imishanguzo eminyene) kanye nesifo senhliziyo. Imikhombandlela yamanje evezwe yiNational Cholesterol Program Program iphakamisa ukuthi amazinga e-HDL kufanele abe phakathi kuka-40 no-60 mg / dL.
Kodwa-ke, njengoba i-HDL ixhunywe enhliziyweni enempilo, izinga le-HDL yakho liphakeme, ngcono. Abacwaningi babambelele kulokhu futhi manje bazama ukuklama izidakamizwa eziphakamisa ngokukhethekile i-HDL.
Ngaphandle kokuthatha imithi , kunezinye izindlela ongathuthukisa amazinga wakho we-HDL, kufaka phakathi:
Ukuzivocavoca okulinganayo
Ukuzivocavoca umzimba (cishe imizuzu engama-30 ngesonto ngesonto) kungagcini nje ukunciphisa i-cholestolol ye-LDL, futhi kungaphakamisa i-HDL cholesterol, futhi. Akudingeki ube yi-triathelete noma ube nelungu lokuzivocavoca ukuze uthole umzimba - kunezifundo eziningi eziphakamisa ukuthi ukuhamba okusheshayo kuzosiza ukwehlisa amazinga akho e-cholesterol. Noma kunjalo, ukuzivocavoca okukhulu kakhulu, njengokugijima, kuzophakamisa amazinga wakho we-HDL engcono kakhulu. Ucwaningo lwamanje lubonise ukuthi imizuzu engama-30 yokuzivocavoca kwe-aerobic ingaphakamisa amazinga e-HDL ngo-3 kuya ku-6 mg / dL. Le miphumela ibonakala ngemuva kwamahora angu-24, futhi ingaqhubeka kuze kube yizinsuku eziyishumi nanhlanu emva kokuzivocavoca.
Uma ungenayo isikhathi sokuzinikela emisebenzini yomzuzu engama-30, ungayithukumezi. Ucwaningo olunye lubonise ukuthi abantu abaye bahlukanisa lesi sikhathi phakathi kwemizuzu engu-15, ngokuphambene nokusebenzisa imizuzu engama-30 ngqo, bathola izinzuzo ezifanayo ezinempilo zokuzivocavoca.
Ukuyeka ukubhema
Ukubhema kunganciphisa amazinga we-HDL, ngaphezu kokuphazamisa ezinye izici zephrofayela yakho ye-lipid.
Lokhu kubonakala kuthinta abesifazane ngaphezu kwamadoda. Isibonelo, isifundo esisodwa sokuhlola abesifazane nabesilisa ababhemayo bathola ukuthi ama-HDL amazinga abesifazane ababhemayo ayehlile ngo-9,9 mg / dlL, kanti amadoda ayenokunciphisa okuncane nje kwe-2.6 mg / dL emazingeni abo e-HDL. Ngisho noma ungabhemi, ukubhema komusi ongashisi kungakubeka engozini yesifo senhliziyo namazinga aphansi we-HDL. Esikhathini esithile sokutadisha ukuhlola imiphumela yomusi wesandla wesibalo ezinganeni ze-cholesterol, abacwaningi bathola ukuthi i-HDL yancipha ngamaphesenti angu-12. Izindaba ezinhle ukuthi, uma ushiya ukubhema, amazinga akho e-HDL, kanye nempilo yakho yenhliziyo jikelele, ithuthukisa ngokuphawulekayo.
Ukudla okunempilo
Yidla okunempilo ngokufaka izithelo eziningi, imifino, okusanhlamvu okugcwele kanye nemithombo ephilile yamaprotheni ekudleni kwakho. Futhi qiniseka ukufaka amafutha e-monounsaturated ekudleni kwakho. Lawa angamafutha anenzuzo enhliziyweni yakho futhi afaka amafutha atholakala ezitolo zasolwandle, namantongomane athile, njenge-walnuts noma ama-alimondi. Amafutha ane-monounsaturated fat afaka amafutha omnqumo namafutha e-canola. Qinisekisa ukuthi ugwema amafutha agcwele futhi ama-trans-fat, njengoba lawa mafutha awanciphisi i-HDL kuphela, kodwa angaphinda aphakamise amazinga e-LDL. Lawa mafutha atholakala ekudleni okufana namakhukhi, ama-chips, amaqebelengwane, nokudla okusheshayo.
Ukulandela lokhu kudla okunempilo ngeke kuthuthukise amazinga e-HDL kuphela, kodwa futhi kuzosiza ukunciphisa uhlangothi lwakho nokuvimbela ezinye izifo ezingapheli, njengesifo senhliziyo kanye nohlobo lwesifo sikashukela sesi-2.
Ukusetshenziswa kotshwala
Ukusetshenziswa okudakayo kotshwala kungaphinda kuthinte amazinga e-HDL. Ucwaningo lwamanje lubonise izinga le-HDL landa phakathi kuka-9 no-13.1 mg / dL kubantu abaphuza phakathi kwesinye kuya kweziphuzo ezimbili. Isiphuzo esisodwa silingana nama-ounces angu-12 webhiya noma ama-ounces angu-4 ewayini. Ngaphezu kwalokho, ukusetshenziswa okulinganisela utshwala kuye kwabonisa ukunciphisa ingozi yokufa ngesifo senhliziyo ngamaphesenti angu-30 kuya kwangu-50. Kodwa-ke, kunomkhawulo onani lomshwala ongawadla.
Ucwaningo lwamanje lubonise ukuthi iziphuzo ezingaphezu kwezintathu ngosuku zingakwandisa ingozi yesifo senhliziyo. Ngakho-ke, kunconywa ukuthi amadoda aphuze phakathi kwesinye seziphuzo ezidakayo kanye nabesifazane baphuze isiphuzo esisodwa ngosuku ukuze bakhulise amazinga e-HDL futhi banciphise ingozi yesifo senhliziyo.
Imithombo:
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Malinski MK, Sesso HD, Lopez-Jimenez F, Buring JE, Gaziano JM. Ukusetshenziswa kotshwala kanye nokufa kwesifo senhliziyo emadodeni aphezulu. I-Arch Intern Med. 2004; 164: 623-8.
I-Neufeld EJ, i-Mietus-Snyder M, uBeiser AS kanye no-al. I-Passive Cigarette Ukubhema Nokunciphisa I-HDL Izinga Le-Cholesterol Ezinganeni Ezinezikhwama Eziphezulu Zengozi ye-Lipid. Ukujikeleza . 1997; 96: 1403-1407.
USlentz CA, Houmard JA, Johnson JL, et al. Ukungasebenzi, ukuqeqesha umzimba nokuvimbela, kanye nama-plasma lipoproteins. UHLELO: ukutadisha okungahleliwe, okulawulwa ngokuzivocavoca nokulinganisa. J Appl Physiol. e-pub 2007 Mar 29.