High density lipoproteins, kana HDLs , dzakakunakira iwe. Zvinokonzerwa nechiropa kuti utakure cholesterol nemamwe lipid (mafuta) kubva kumatumbu uye nhengo kumashure kusvika kuchiropa kuitira kudzokorora kana kuora mwoyo. Kuva nehuwandu hweHDL kunoderedza chiitiko cheAristrosclerosis (yakavharwa mitsetse) uye chirwere chemwoyo. Ikozvino mazano anotsanangurwa neNational Cholesterol Education Program inorayira kuti mazinga eHDL anofanira kunge ari pakati pe40 uye 60 mg / dL.
Zvisinei, sezvo HDL yakabatanidzwa kune mwoyo wakagadzikana, inowedzera ma HDL yako mazinga, zviri nani. Vatsvakurudzi vakabata pane izvi uye vari kuedza kuronga zvinodhaka zvinowedzera HDL.
Kunze kwekutora mishonga , pane dzimwe nzira dzaunogona kusimbisa maHDL mazinga, kusanganisira:
Kudzidzira Kuenzanisa
Kushanda muviri (anenge maminitsi makumi matatu kana mashanu pavhiki) hakusi kungoita kuti kuderedza LDL cholesterol, inogonawo kukonzera HDL cholesterol, zvakare. Iwe haufaniri kuva mutatu wenyika kana kuva nhengo dzekuita zvekuita maitiro kuti uwane muviri - kune zvakawanda zvidzidzo zvinoratidza kuti kunyange kufamba kwakasimba kuchabatsira kuderedza cholesterol yako. Kunyange zvakadaro, kunyanya aerobic maitiro, zvakadai sokukwira, kuchasimudza HDL yako mazinga zvakanakisisa. Ongororo yemazuva ano yakaratidza kuti maminitsi makumi matatu ekuberekwa kwemaitiro anokwanisa kusimudzira HDL mazinga ne 3 kusvika 6 mg / dL. Izvi zvinowanikwa mushure memaawa makumi maviri nemaviri, uye zvinogona kuramba zvichienda kumasvondo gumi nemashanu mushure mekudzidzira.
Kana iwe usina nguva yokuzvipira kumushandi wemaminitsi makumi matatu, usapika. Zvimwe zvidzidzo zvakaratidza kuti vanhu vakaparadzanisa nguva ino mumaminitsi makumi maviri nemashanu, zvisingaenzaniswi kutora maminetsi makumi matatu nematanhatu, vakagamuchira mabiro mamwechete akaenzana ekugadzirira.
Kusvuta Kupedza
Kusvuta kunogona kuderedza HDL mazinga, kunze kwekuvhiringidza zvimwe zvikamu zvehupfumi hwako.
Izvi zvinoita kunge zvinokanganisa vakadzi kupfuura zvavanoita varume. Semuenzaniso, kumwe kuongorora kuongorora vakadzi nevarume vakatsvaga vakawana kuti maHLL mazinga evakadzi vanoputa ainge adzoka paavhareji ye 9,9 mg / dlL, asi varume vaingova nekuderedza kuderera kwe 2.6 mg / dL mumazinga avo eHDL. Kunyangwe iwe usingasvuti, kuiswa kune utsi husingaiti kunogona kukuisawo panjodzi yehutano hwemoyo uye nemazinga ekuderera eHDL. Mune rumwe ruzivo rwekuongorora kuongororwa kwemigumisiro yehusi hwechipiri pahutachiona hwevana, vatsvakurudzi vakawana kuti HDL yakaderedzwa inenge inenge 12 muzana. Mashoko akanaka ndeokuti, kana iwe ukarega kusvuta, yako mizinga yeHDL, pamwe chete nehupenyu hwako hwehutano, hunovandudza zvinoshamisa.
Kudya Healthy
Idya hutano kuburikidza nekubatanidza mijenya yemichero, miriwo, zviyo zvakakwana uye mhepo yakasimba yemapuroteni mumaunodya. Uyewo iva nechokwadi chekuisa mafuta monounsaturated mukudya kwako. Aya ndiwo mafuta anobatsira mwoyo wako uye anosanganisira mafuta anowanika muzvinyorwa zvegungwa, uye mamwe marimu, akadai saaknuts kana maarmond. Mafuta ane mafuta anonzi monounsaturated anosanganisira maorivhi uye mafuta e-canola. Iva nechokwadi chekuti usava nemafuta akazara uye trans-mafuta, sezvo aya mafuta isingaderedzeri HDL chete, asi anogonawo kusimudza LDL mazinga. Aya mafuta anowanzowanikwa muzvokudya zvakadai sekiki, chips, makeke, uye kudya kwakakurumidza.
Kuteerera uku kwekudya kwakanaka hakungogadziridza huwandu hweHDL, asiwo huchabatsira kuderedza chiuno chako uye kudzivirira dzimwe zvirwere zvisingaperi, zvakadai sehosha yemwoyo uye chirwere chechirwere cheshuga.
Doro Rinoshandiswa
Kushandiswa kwakanyanya kwewaini kunogonawo kuita kuti HDL iite zvakanaka. Ongororo dzemazuva ano dzakaratidza mazinga eHDL anowedzera pakati pe9 ne13.1 mg / dL kune vanhu vanonwa pakati pekutanga kusvika zviviri. Imwe kunwa yakaenzana nemashizha gumi ewaini kana 4 ounces yewaini. Kuwedzerwa, kushandiswa kwakanyanyisa doro kwakaratidza kuderedza dambudziko rekufa kubva muropa remwoyo kusvika 30 kusvika ku50 muzana. Zvisinei, pane muganhu wehuwandu hwewaini iwe unogona kudya.
Tsvakurudzo yemazuva ano yakaratidza kuti zvinopfuura zvitatu zvinwiwa nezuva zvinogona kuwedzera kungozi yezvirwere zvemoyo. Nokudaro, saka, zvinorayirwa kuti varume vanwe kubva kune imwechete kusvika zviviri zvinwiwa zvinodhaka nevakadzi vanonwa doro rimwe doro nezuva kuti vawedzere mazinga eHDL uye kuderedza ngozi yavo yehutano hwemoyo.
Sources:
Ellison R. Lifestyle zvinokonzerwa nepamusoro-density lipoprotein cholesterol: National Heart, Lung, uye Blood Institute Family Heart Study. American Heart Journal. 2004; 147: 529-535.
Malinski MK, Sesso HD, Lopez-Jimenez F, Buring JE, Gaziano JM. Doro kushandiswa uye chirwere chemwoyo chinouraya muvanhu vane hutachiona. Arch Intern Med. 2004; 164: 623-8.
Neufeld EJ, Mietus-Snyder M, Beiser AS uye al. Passive cigarette Kusvuta uye Kuderedzwa HDL Cholesterol Nhamba dzevana vane High-Risk Lipid Profiles. Circulation . 1997: 96: 1403-1407.
Slentz CA, Houmard JA, Johnson JL, et al. Kusashanda, kurovedza muviri uye kudzivisa, uye plasma lipoproteins. KUNYANYA: kusarudzwa, kutungamirirwa nekudzidza kwekushanda nesimba nekuwanda. J Appl Physiol. e-pub 2007 Mar 29.