Cholesterol yako yakanaka inobvisa chakaipa cholesterol kubva mumishonga yako
Kunyange zvazvo uine pasi shoglycerides uye LDL cholesterol inogona kuva nemigumisiro yakanaka pamoyo wako utano, kuva nemazinga akaderera eHDL cholesterol inogona kukurwisa iwe. Ndizvo nokuti HDL inonzi "yakanaka cholesterol."
HDL (high-density lipoprotein) inoita basa rinonakidza pakuti rinobvisa zvachose LDL cholesterol (yako "yakaipa" cholesterol) kubva pamadziro ematombo ako.
Izvi zvinogona kuchengetedza mishonga yako kubva pakuvhara uye kukonzera mamiriro ezvinhu akaita sepfungwa yepamwoyo kana kurohwa .
Ichokwadi, zvidzidzo zvakaratidza kuti pasi peHCDL zvakabatana nehuwandu hwekuwedzera hutano hwepfungwa . Izvi zvinonyanya kuitika kana mamwe lipids , akadai seLDL cholesterol uye triglycerides, muropa rako zvakare akakwirira. Saizvozvowo, tsvakurudzo inofananidzira kuti high HDL mazinga akabatanidzwa nehuwandu hwehutano hwehutano hwehutano.
Zvakakosha kunzwisisa kuti hakuna hukama huri pachena hunowanikwa pakati pehutano hweHDL uye huri nehutano hwemwoyo kana kurohwa-kuratidza kuti zvimwe zviitiko zviri kutamba, uye HDL yemunhu chikamu chimwe chepikicha.
Chii Chiri Nayo HDL Level?
Kazhinji HDL cholesterol inowanikwa pakati pemamiriyoni makumi mana nemakumi matanhatu nema deciliter (mg / dL). Zvisinei, vanachiremba vanoisa pfungwa shoma pane chaiwo HDL "nhamba" uye nezvimwe pamusoro pemunhu wese wehutano hwemoyo uye kuti munhu wavo HDL akafanana sei mumufananidzo iwoyo.
Semuenzaniso, ngatitaurire kuti munhu ane uwandu hwehupfumi uye hunopisa uye anowanikwa kuva neHLL yakadzika pamusana pekuongorora ropa. Panzvimbo yekurapa mishonga yekuwedzera HDL kune nhamba "yakarongeka", chiremba achaisa pfungwa pamusana pokurega kusvuta, kurovedza muviri, uye kurasikirwa-izvozvi zviyero zvese zvinogona kukurisa HDL.
Zvechokwadi, unogona kushamiswa kuziva kuti hakuna humwe huchapupu hukuru hwezvesayenzi kunze uko hutsigira kushandiswa kwemishonga yekurera munhu HDL.
Chii chinokonzera Low Low HDL?
Kune huwandu hwemamiriro uye mararamiro ehupenyu anoita basa mukuderedza mazinga eHDL. Kunyange zvazvo izvi zvingasava chikonzero kwauri, funga nezvenyaya idzi uye kurukura nachiremba wako:
- Kusabatwa nechirwere cheshuga chekusagadzikana : Kuva nehupamhi hwemashuga eropa kunogona kubatsira pakuderedza HDL cholesterol mazinga. Inogonawo kuwedzera triglyceride uye maLDL mazinga. Kuwana shuga yeropa rako pasi pesimba kunogona kubatsira kutora mazinga ako eHDL kumashure mukati mehutano hwakanaka. Izvi zvinogona kuitwa nekuchinja mararamiro ako kana kutora mishonga yekurapa.
- Kusvuta: Makemikari anowanikwa mumidzanga inogona kuderedza yako HDL cholesterol. Kurega kusvuta kunogona kubatsira kuwedzera HDL yako, pamwe nekudzivirira dzimwe zvirwere zvisingaperi, kusanganisira yemwoyo.
- Sedentary lifestyle: Kuwedzera maitiro anowirirana kune yako zuva nezuva zvinogona kubatsira kuwedzera yako HDL mazinga zvishoma. IAmerican Heart Association inokurudzira aerobic kushandisa maminitsi makumi mana ezuva rimwe nerimwe katatu kana kanomwe vhiki nevhiki-mienzaniso inosanganisira kushambira, kufamba kwakasimba, kumhanya, bhasikoro, uye kutamba.
- Takura Kuwedzera Kuwedzera: Kuva nechiremera chakawandisa kunogona kukonzera huwandu hwehutano hwemamiriro ezvinhu, kusanganisira kuderera kwehuwandu hweHDL. Kana iwe uri kunyanya kuwandisa kana kupisa, kuora muviri kunowedzera mazinga aya uye kuderedza ngozi yako yepfungwa yemwoyo.
- Kushandisa kudya kwakashata: Zvamunodya zvinogona kuchinjawo maCDL ako. Kugadzirisa mafuta akazara (somuenzaniso, mafuta, kamuti, mukaka wose kana 2 muzana mukaka, nyama yemombe, nyama yenguruve, huku neganda) uye kuisa panzvimbo dzavo mafuta anochengetwa mafuta zvakadai samafuta, maorivhi, uye avocados vanogona kusimudza HDL yako.
- Genetic factors: Dzimwe nguva, iyo yakaderera zvikuru HDL cholesterol mazinga inogona kupiwa nhaka. Mishonga inoderedza zvakanyanya HDL mazinga anosanganisira chirwere cheTangier uye mhuri ye hypoalphalipoproteinemia.
Shoko Rinobva
Nhare yako yeHDL yakakosha, asi chiremba wako angangotarisa zvishoma pane nhamba chaiyo uye zvizhinji pane zvazvinoreva.
Mune mamwe mazwi, iye achaisa pfungwa mukududzira yako HDL yezinga mukati mehutano hwehutano hwako hwechirwere chepfungwa semhuri yako nhoroondo, kuyerwa, basa rekuita, kana iwe utsi, uye kana iwe uine zvimwe zvirwere zvakadai sekuwedzerwa kweropa kana chirwere cheshuga.
Kana chiremba wako achikuudza kuti HDL yako iri pasi, edza kuti usaora mwoyo. Pane kudaro, funga simba rako pakuwana hutano hwakanaka, zvisinei zvinoreva kuderedza uremu kana uri kuwandisa kana kuvhara, kurega kusvuta, kana kubuda kunze kune jog. Kana uchida rubatsiro kusangana nemararamiro ehupenyu hwako, ndizvo zvakanaka. Taura nachiremba wako-ingangodaro nguva yakanaka yekuona munhu ane chikafu kana kutotanga purogiramu yekurasika.
> Sources:
> Acharjee S et al. Nhamba Dzakakwirira Dzakakwirira-Dhigiriyo Lipoprotein Cholesterol uye Kuwedzera Kwengozi Yezvakagadzikana Mwoyo MuStable Ischemic Heart Disease Varwere: A Post-Hoc Analysis Kubva kuCOURAGE Trial. J Am Coll Cardiol . 2013 Nov 12; 62 (20): 1826-33.
> American Heart Association. (April 2017). Kudzivirira uye Kurapa kweHool Cholesterol (Hyperlipidemia).
> Andersson C, Lyass A, Vasan RS, Massaro JM, D'Agostino RB, Robins SJ. Nenguva yakareba njodzi yezviitiko zvepfungwa pamusana pezviitiko zvakashata zvakanyanya zvinoputika plasma inowanikwa muFramingham Heart Study. Am Heart J. 2014 Dec; 168 (6): 878-83.e1.
> Bartlett J et al. Is Isolated Low High-Density Lipoprotein Cholesterol Nehutano Hwehutano Ngozi Dambudziko? Mutsva Insights Kubva kumudzimai weFramingham Chidzidzo. Circ Cardiovasc Qual Zvawanikwa . 2016 May; 9 (3): 206-12.