Chero ani zvake akatarisa nzira dzekuwedzera mazinga avo eHDL cholesterol (kureva kuti, "cholesterol yakanaka"), zvichida anouya pane zvinorayirwa kuti aite zvekuita. Izvi ndezvokuti nguva dzose kurovedza muviri , kunyanya aerobic exercise, yakabatanidzwa nepamusoro yeHDL cholesterol mazinga. Asi iwe unofanirwa kuita zvekurovedza muviri zvakadini kuti uwedzere maCDL ako?
Chii chinonzi HDL Cholesterol?
Iko-high-density lipoproteins (HDL) inotakura cholesterol yakawandisa kubva pamasvingo emaketari kusvika pachiropa. Nemhaka yekuti cholesterol iripo inonyanya kukosha kweAristrosclerosis , kubvisa cholesterol kubva mumishonga inofungidzirwa kuva chinhu chinokosha pakudzivirira kwehutano hwehutano.
Muropa, cholesterol yakawandisa kubva kuHDL-particles inoshandiswa mumagetsi; zvakawanda zvayo zvinoshandurwa kuva bile, iyo inobva yanyongedzwa nemuviri kana kushandiswa kugadzira. Izvi zvinoshandiswa pakugadziriswa kwecholesterol - "reverse cholesterol inotakura nzira" -hupfumi hwokudzivirira kana kuchinja zvirwere zvemoyo. Nhamba yakakwirira yeHDL cholesterol, naizvozvo, kazhinji inoreva kuti yakawanda yakadarika cholesterol iri kushandiswa zvakare, chinhu chakanaka. Saka, zvinodiwa kuti uve nepamusoro peHDL cholesterol level. Somuenzaniso, huwandu hweHCDL hwakapfuura 60 mg / dl hunobatanidzwa nekuderedza dambudziko rehutano hwemwoyo.
Kutsvakurudza Uchapupu paKuneta uye HDL Cholesterol
Nyanzvi dzave dzichiziva kwenguva yakareba kuti kurovedza muviri kunobatsira kuwedzera kuve nekugadzirwa kwemamwe enzymes anosimudzira iyi "reverse cholesterol kutakura" chirongwa. Asi zvakadini kurovedza muviri kwakakosha kuti uite izvi?
Chidzidzo chakaitwa nevanotsvakurudza veJapan chakanyatsojekesa mubvunzo wekuti chirwere chinoshandiswa sei, chenguva, uye simba chinokonzera HDL cholesterol.
Mukuongorora-meta, vanotsvaga kubva kuTokyo vakaongorora kukosha kwekuita zvekuvhima paHDL mazinga. Izvo zvaisanganisira dhiyabhorosi kubva ku 35 randomised trials inotarisa zvinoitika zvekuvhima paHDL mazinga kuvanhu vakuru.
Kunyange zvazvo maitiro emitambo akasiyana-siyana pakati pezvidzidzo izvi, paavhareji zvidzidzo muzviongororwa izvi zvakaitwa kwemaminitsi makumi mana, katatu kana mana pavhiki, uye mhirizhonga paHDL yakaverengwa pashure pevhiki masere kusvika ku27.
Pakati pezvidzidzo, vatori vechikamu vaive nekuwedzera muHDL cholesterol inosvika ma 2.5 mg / dL. Izvi kuwedzera muHDL cholesterol yaingova yakaderera asi yaiva nenhamba inokosha.
Nokumwe kuverenga, kudonha kwepfungwa yemwoyo yeviri kusvika ku3 muzana kunobatanidza ne 1 mg / dL kuwedzera muHDL. Kunyange zvazvo kuverenga kwakadaro kunobva pane tambo yemafungiro uye kwete chaiyo majekiseni emakiriniki, nekufungidzira uku 2.5 mg / dL kukwira muH HDL kunogona kuwedzera kukura kwepfungwa mukati memwoyo.
Zvichida kuwana kunonakidza kunobva pakuongorora uku ndekuona kuti kwaive nguva yezvidzidzo zvekudzidzira - uye kwete kuwandisa kana kuwedzera kwekuita muviri - izvo zvakanakisisa zvakabatanidza zvakanakisisa nekuwedzera HDL mazinga. Vatsva vakazivisa kuti mune zvidzidzo zvidzidzo zvinotora kwemaminitsi makumi maviri, rimwe nerimwe rinowedzera maminitsi gumi muhutano hwekuita maitiro rakabatanidzwa nehuwandu hwe 1.4 mg / dL weHDL.
Iwe Unoda Kuita Basa Rakawanda Sei Unoda?
Iyi meta-analysis inomirira kuongororwa kwakanakisisa kwatinobatanidza kushandiswa kwevhesi neHDL cholesterol. Migumisiro yenyaya ino inoratidza kuti kushandisa katatu kana kanomwe pavhiki kwemaminitsi makumi maviri (kunyange makumi mana zvingave zviri nani) inofanira kukubatsira kuti uwedzere maCDL ako. Zvechokwadi, kuwedzera nguva yezvikamu zvako zvekuita zvekuita kuburikidza nekuzvibata zvakanaka (ndiko kuti, nokufamba zvishoma kana zvichidiwa), inoita seyo nzira yakanakisisa yekushandura kuita zvekuita muHDL yakakwirira.
Mamwe Mararamiro Akasiyana-siyana
Mukuwedzera pane zvekuita muviri, mamwe maitiro ekuchinja mararamiro anogona kukubatsira iwe kuwedzera yako HDL level.
Izvi zvinosanganisira:
- Kusiya kusvuta, izvo zvinogona kuwedzera yako HDL cholesterol kusvika kusvika 10 muzana.
- Kurasikirwa uremu: Pose mapaundi matanhatu akarasika, HDL inogona kuwedzera ne 1 mg / dL.
- Kusarudza mafuta anopa utano hwakadai semafuta e-monounsaturated uye e-polyunsaturated anowanikwa mumuorivhi, peanut uye canola mafuta pamwe nemiti, hove, nezvimwe zvokudya zvine omega-3 fatty acids .
- Kushandisa doro mumwero: Hazvirevi kunwa kamwe chete pazuva kwevakadzi nekumwa zviviri pazuva kwevarume vane makore 65 uye vaduku.
Shoko Rinobva
Nhamba dzakakwirira dzeHDL cholesterol dzinobatanidzwa nehutano hwehutano hwepfungwa. Nguva dzose kurovedza muviri inzira imwe yekuwedzera yako HDL mazinga. Zvinoratidzika kuti nguva yenguva dzose yekurovedza ndiyo inonyanya kukosha mukusimudza HDL nekubudirira.
> Sources:
> Kodama S, Tanaka S, Saito K, et al. Migumisiro yeAerobic Kudzidzira Kuita Kudzidzira Kuita paSerum Levels High-Density Wealth Lipoprotein Cholesterol. Arch Intern Med 2007; 167: 999-1008.
> Mackey RH, Greenland P, Goff DC Jr, et al. High-density Lipoprotein Cholesterol uye Particle Concentations, Carotid Atherosclerosis, uye Coronary Events: MESA (Multi-Ethnic Study of Atherosclerosis). J Am Coll Cardiol 2012; 60: 508.