Thuthukisa amazinga wakho we-HDL
Uma une-cholesterol ephakeme, ukuzivocavoca kungakusiza ukuba uhlangabezane nezinjongo zakho ze-cholesterol. Kungenzeka usuvele uthatha imithi futhi wenza izinguquko ezinempilo ekudleni kwakho. Ungase uyeke ukubhema futhi wabeka indawo yakho ye-donut yansuku zonke ngesitsha se- oatmeal . Ngakho-ke kungani wonke umuntu eqhubeka ekukuthenga ukuze usebenzise?
Ungase ucabange ukuthi kungenxa yokuthi ukuvivinya umzimba kukhuthaza ukulahlekelwa isisindo esiningi, okuyinto akuyona into ofuna ukuyenza uma i-cholesterol yakho iphezulu.
Lokhu kuyiqiniso, kodwa yingxenye yendaba kuphela. Ngisho noma usuvele unesisindo esihle, ukuzivocavoca kufanele kube yingxenye yecebo lakho lokuphathwa kwe-cholesterol.
Ukuzivocavoca ne-Cholesterol
Umsebenzi wokuzivocavoca njalo, phakathi kwezinye izinzuzo zawo, unemiphumela emihle emithonjeni yakho ye-cholesterol. Enye inzuzo enkulu ukuthi lo msebenzi unganciphisa kakhulu izinga lakho le- triglycerides , okuyinto uhlobo lamafutha ahamba egazini lakho.
Njengoba nje ukuzivocavoca kushisa amafutha emzimbeni wakho, kushisa amafutha emithanjeni yakho; Ukusebenza okwenziwe isikhathi eside kuvuselela ama-hormone, njenge-epinephrine, ukuqala ukudiliza i-triglycerides ukufeza izidingo zamandla. Lokhu kuvame ukuqala kokusebenza kokuqala futhi kunomthelela omkhulu kunomuntu onenkinga ye-cholesterol.
Ukusebenza njalo kungabuye kukhulise izinga le- HDL , "i-cholesterol enhle," egazini lakho. I-HDL inenzuzo emzimbeni ngoba iyakwazi ukusula i-cholesterol kude nezindonga zokugcoba bese isuka esibindi, ivikele ngokumelene ne-plaque buildup, imbangela evamile yokuhlasela kwenhliziyo.
Ngenxa yalesi sizathu, izinga lakho le-HDL liyinombolo eyodwa ye-cholesterol oyifunayo ngempela. Amazinga aphezulu we-HDL aphinde avele ahambisana namazinga aphansi we-triglycerides.
Okokugcina, ukusebenza ngaphandle kukusiza ukuthi uchithe amaphilisi angaphezulu. Lokhu kunganciphisa i-cholesterol yakho yonke, kuhlanganise ne- LDL ("i-cholesterol embi").
I-LDL yizinto ezakhayo ezindongeni ze-artery, ezingabangela ukuhlaselwa yinhliziyo noma isifo sohlangothi. Kodwa khumbula, ngisho noma uhlelo lwakho lokuzivocavoca lungalokothi luholele ekutheni ulahlekelwe isisindo, noma ngisho noma ungenayo isisindo esengeziwe sokulahlekelwa okokuqala, ucwaningo lubonisa ukuthi ukuzivocavoca kungasho izindaba ezinhle kakhulu ekuvakaseleni okulandelayo kudokotela wakho.
Ngingadinga Kangakanani Ukuzivocavoca Ukuthuthukisa I-Cholesterol?
Ukuzivocavoca akudingeki kube yinto enkulu kakhulu; Ukusebenza okungaphansi kwehora ngosuku kungenza umehluko omkhulu. Ucwaningo olulodwa lapho imiphumela ehlanganisiwe yezifundo ezingu-25 zangaphambilini zahlolwa ukuthi lapho izihloko ezingaphezu kuka-700 ezenzelwe imizuzu engama-40 ngosuku, ukuzuza kwabo kwe-HDL kwakubalulekile ngokwanele ukuhumusha kumaphesenti ayisihlanu kuya kwangu-7 ukwehla kwesifo senhliziyo yonke.
Kulolu cwaningo, olwenziwe eYunivesithi yaseTokyo, isikhathi esincane esichitha ukusebenzisa umzimba ngesonto ngalinye okwakudingeka sishintshe amazinga we-HDL kwaba yimaminithi angu-120. Emaminithini angu-40 ngokuzivocavoca, lokhu kusho ukuthi kufanele uvule isikhathi sokusebenza izinsuku ezintathu ngesonto ukuze ubone ushintsho.
Eqinisweni, abacwaningi bathola ukuthi ukusebenzela imizuzu engu-40 ebaluleke kakhulu kubaluleke kakhulu kunalokho abahlanganyeli ababenze kaningi kangakanani. Ngesikhathi ukusebenza kwansuku zonke kungcono kakhulu, akukho umonakalo ekuhambeni kwezinsuku ezimbalwa.
Qinisekisa ukuthi uthole imizuzu engama-30 kuya kwangu-40 yokuzivocavoca ngesikhathi sokuvivinya umzimba noma uwandise kuze kube ihora noma ngaphezulu ukuze uthole imiphumela engcono nakakhulu.
Ngumuphi Wokuzivocavoca Okufanele Ngikwenze?
Awudingi ukuphula amarekhodi wejubane noma amandla lapho ukhetha umsebenzi wakho. Ngenxa yokuthi ukuzivocavoca kufanele kube yingxenye yesimiso sakho esijwayelekile, kubalulekile ukukhetha umsebenzi oyokujabulela futhi ubambelele kuwo. Ukudansa, ukuhamba okusheshayo, ukuhamba ngebhayisikili, ngisho nokulima okunamandla-noma yini eyenza inhliziyo ihlasele-kungaba zonke izindlela ezinhle zokujabulela isikhathi osichitha ukuzivocavoca . Uma uthuthukisiwe ngomsebenzi, vele ushintshe kwenye into.
Okubalulekile ukuthi uhamba futhi uqhubeke uhamba. Khumbula, ukuqina komsebenzi akusebenzi ukuthi ubude buni owenzayo. Ngamanye amazwi, imizuzu yakho engu-30 + ngosuku inenzuzo noma ngabe uyichitha yini ukugxuma phezu kwezivunguvungu noma ukuhamba inja. Ngakho-ke, yenza okuthile oyokujabulela njalo.
Ngingabheka Kanjani Ngokushesha?
Ezingxenyeni eziningi, kuthatha amasonto angama-12 ukubona ukunyuka kwe-HDL nokudonsa okubukhali ku-triglycerides. Imiphumela ephawuleka kakhulu kwezinye izinyathelo, njenge-LDL, yabonwa emva kwamasonto angu-20 noma ngaphezulu lapho kwenzeka ukulahlekelwa kwesisindo esibonakalayo.
Ezenzweni lapho umvuthwandaba wokuzivocavoca wawuphansi (kathathu kuya kwesine ngesonto ngokuphambene nezikhathi ezinhlanu kuya kwesithupha ngesonto), kuthatha amasonto ambalwa ukuze ubone imiphumela. Ngakho-ke ngenkathi kungadingeki usebenzise umkhuba wansuku zonke, ukwenza kanjalo kuyoholela ekutheni kube nemiphumela esheshayo ekudwebeni kwegazi elilandelayo.
Nansi inothi lokugcina ukuze uhambe: Okungenani isifundo esisodwa sathola ukuthi umphumela wokuzivocavoca wawusheshe futhi omkhulu kulezi zihloko nge-cholesterol esiphezulu kakhulu (220 noma ngaphezulu). Lokhu kusho ukuthi ucabanga kakhulu ukuthi ucabanga ukuthi ungubani, lapho ungase uzuze ngokuqhubeka.
Imithombo:
Kodama S, Tanaka S, Saito K, Shu M, Sone Y, Okokufaka F, Suzuki E, Shimano H, Yamamoto S, Kondo K, Ohashi Y, Yamada N, Sone H. "Umphumela wokuqeqeshwa kwe-aerobic kumazinga e-serum aphezulu -density lipoprotein cholesterol: ukuhlaziywa kwemeta. " I-Arch Intern Med . 2007; 28; 167 (10): 999-1008.
Meissner M, Havinga R, Boverhof R, et al. Ukuzivocavoca kwandisa inzuzo ye-cholesterol yomzimba wonke kumagundane. I-Med Sci ku-Sports Exer 2010; 42: 1460-1468.
U-Wilund KR, uFeeney LA, uTomayko EJ, et al. Imiphumela yokuqeqeshwa ukuqeqeshwa ukuqeqeshwa on uphawu of cholesterol ukumuncwa kanye synthesis. I-Phyiol Res 2009; 58: 545-552.