Noma ubani oye wafuna izindlela zokwandisa amazinga azo we-cholesterol ye-HDL (okungukuthi, "i-cholesterol enhle"), cishe uthola izincomo zokuzivocavoca. Lokhu kungenxa yokuthi ukuzivocavoca njalo , ikakhulukazi ukuzivocavoca kwe-aerobic, kuye kwahlanganiswa namazinga aphezulu we-HDL ye-cholesterol. Kodwa kufanele usebenzise umzimba kangakanani ukukhulisa amazinga wakho we-HDL?
Iyini i-HDL Cholesterol?
I-lipoproteins ephakeme kakhulu (i-HDL) idlulisa i-cholesterol eyengeziwe kusuka ezindongeni ze-arteries kuya esibindi. Ngenxa yokuthi ama-cholesterol ayizici eziyinhloko ze- atherosclerosis , kucatshangwa ukuthi i-cholesterol evela emithanjeni ibaluleke kakhulu ekuvimbeleni isifo senhliziyo.
Esibindi, i-cholesterol eyengeziwe ngokwezinhlayiyana ze-HDL ihlanganiswa; iningi lalo liguqulwa libe yi-bile, okuyinto ekhishwa umzimba noma esetshenziselwa ukugaya. Le nqubo yokubuyisela kabusha i-cholesterol - "inqubo yokuthutha ye-cholesterol" -izinsiza zokuvimbela noma ukuguqula isifo senhliziyo. Izinga eliphezulu le-cholestolol ye-HDL, ngakho-ke, ngokuvamile lisho ukuthi iningi le-cholesterol eyengeziwe liphindiswa kabusha, okuyinto enhle. Ngakho-ke, kuyadingeka ukuba ube nezinga eliphezulu le-HDL le-cholesterol. Isibonelo, amazinga e-HDL angaphezu kwe-60 mg / dl ahlobene nokunciphisa ingozi yesifo senhliziyo.
Ubufakazi bokucwaninga ngokuzivocavoca kanye ne-HDL Cholesterol
Ochwepheshe baye bazi isikhathi eside ukuthi ukuzivocavocaza kusiza ukwandisa ukukhiqizwa kanye nokusebenza kahle kwama-enzyme athile akhuthaza le nqubo "ye-cholesterol yokuthutha". Kodwa kungakanani ukuvivinya umzimba okudingekayo ukuze uzuze lokhu?
Ucwaningo oluqhutshwa abacwaningi baseJapane lucacile ngombuzo wokuthi uhlobo lwezokwelapha, imvamisa nokuqina kuthinta kanjani i-cholesterol ye-HDL.
Ngokwe-meta-analysis, abaphenyi baseTokyo bahlola umphumela wokuzivocavoca ngamazinga e-HDL. Bafaka idatha kusuka ku-35 ukuhlolwa okungahleliwe okuhlola umphumela wokuzivocavoca kumazinga e-HDL kubantu abadala.
Ngesikhathi izivivinyo zokuzivocavoca zihluka phakathi kwalezi zifundo, ngokwesilinganiso izihloko ezilezi zifundo zenziwa imizuzu engama-40, izikhathi ezintathu kuya ezine ngesonto, kanti umphumela kwi-HDL walinganiswa ngemva kwamasonto ayisishiyagalolunye kuya kwangu-27.
Kuzo zonke izifundo, abahlanganyeli babe nokwanda kwe-HDL ye-cholesterol isilinganiso esilinganiselwa ku-2.5 mg / dL. Lokhu kwenyuka kwe-HDL ye-cholesterol yayithobekile kuphela kodwa yayibalulekile ngokubaluleka.
Ngezinye izibalo, ukwehla kwengozi yomzimba yamaphesenti amabili kuya kwangu-3 kuhlotshaniswa nokunyuka kwe-1 mg / dL ku-HDL. Nakuba izibalo ezinjalo zisekelwe ezintanjeni zokucabanga futhi hhayi ukuhlolwa kwangempela kwemitholampilo, ngalokhu kulinganiselwa ukuthi ukuphakama kwe-2.5 mg / dl ku-HDL kungase kube nomthelela omkhulu ekunciphiseni ingozi yenhliziyo.
Mhlawumbe okuthokozisa kakhulu kulolu cwaningo ngukubona ukuthi kwakuyisikhathi sokuzivocavoca - hhayi ukuvama noma ukuqina kokuzivocavoca - okungcono kakhulu okuhlobanisa okungcono kakhulu ngamazinga e-HDL akhulayo. Abaphenyi babika ukuthi ezifundweni zokucwaninga ezisebenzisayo okungenani imizuzu engama-20, ukwanda okweminye imizuzu engu-10 ekusebenziseni isikhathi kuhlanganiswe ne-1.4 mg / dL engeziwe ye-HDL.
Ukuzivocavoca Kanjani Okudingayo?
Lokhu kuhlaziywa kwe-meta kubonisa ukulinganisa okungcono kakhulu esikuhlobanisa ivolumu yokuvivinya umzimba ngezinga le-HDL le-cholesterol. Imiphumela yalolu cwaningo ibonisa ukuthi ukusebenzisa okungenani kathathu kuya kwesine ngesonto okungenani amaminithi angu-20 (noma ngabe kungaba ngu-40 kungaba ngcono) kufanele kukusize ukwandise amazinga wakho we-HDL. Eqinisweni, ukwandisa isikhathi semisebenzi yakho yokuzivocavoca ngokuzihambela kahle (okungukuthi, ngokuhamba kancane uma kunesidingo), kubonakala sengathi kuyindlela engcono kakhulu yokuhumusha umzimba kumazinga aphezulu we-HDL.
Ezinye izinguquko zokuphila
Ngaphezu kokuzivocavoca, ezinye izinguquko zokuphila zingakusiza ukwandise izinga lakho le-HDL.
Lokhu kufaka:
- Ukuyeka ukubhema, okungakwandisa i-cholesterol yakho ye-HDL ngamaphesenti angama-10.
- Ukulahlekelwa isisindo: Kuwo wonke ama-pounds angu-6 alahlekile, i-HDL ingakhuphuka ngo-1 mg / dL.
- Ukukhetha amafutha enempilo afana namafutha e -monounsaturated ne-polyunsaturated atholakala emafutheni omnqumo, i-peanut nama-canola kanye namantongomane, inhlanzi nezinye izinto eziqukethe omega-3 fatty acids .
- Ukuphuza utshwala ngokulinganisela: Akukho okwesilinganiso esisodwa ngosuku ngosuku lwabesifazane neziphuzo ezimbili ngosuku ngamadoda abaneminyaka engama-65 nangaphansi.
Izwi elivela
Amazinga aphezulu we-cholesterol ye-HDL ahlotshaniswa nengozi ephansi yengqondo. Ukuzivocavoca njalo kuyindlela eyodwa yokwandisa amazinga akho e-HDL. Kubonakala sengathi isikhathi sokuzivocavoca njalo yisici esibaluleke kakhulu ekuphakamiseni ngempumelelo i-HDL ngokuzivocavoca.
> Imithombo:
> Kodama S, Tanaka S, uSaito K, et al. Umphumela we-Aerobic Training Exercise Training on Izinga leSerum of High-Density Lipoprotein Cholesterol. I-Arch Intern Med 2007; 167: 999-1008.
> Mackey RH, Greenland P, Goff DC Jr, et al. I-high-density Lipoprotein Cholesterol ne-Concentrations, i-Carotid Atherosclerosis, ne-Coronary Events: I-MESA (I-Multi-Ethnic Study of Atherosclerosis). J Am Coll Cardiol 2012; 60: 508.