Kuwedzera ye GOOD cholesterol
Izvo zvikamu zveHDL cholesterol, inowanzonzi "yakanaka" cholesterol, inobatanidza nehuwandu huripo hwehutachiona hwehutano (CAD) . Zvinoratidzika kuti HDL zvinyorwa "zvinokonzera" masvingo emidziyo yeropa, kuchenesa kwekuwedzera kwecholesterol iyo zvingadai isina kushandiswa kuita mabheji anokonzera CAD. IHDL cholesterol inotorwa kune chiropa, iyo inoshandiswa kuva bile, uye yakavanzwa mumatumbo uye kunze kwemuviri.
Saka, nheyo yemazuva ano inofamba, patinoyera munhu weHDL cholesterol level, tiri kuenzanisa kuti simba rake rinopa sei "rinoputirwa" risina cholesterol yakawandisa.
Kududzira HDL Cholesterol Levels
HDL nhamba iri pasi pe 40 mg / dL inobatanidzwa nehuwandu hwehuwandu hweCAD, kunyange kune vanhu vane chirolero chakakwana neLDL cholesterol maitiro akajairika. HDL mizinga iri pakati pe40 ne60 mg / dL inoonekwa se "yakanaka," uye hainyanyi kuisa njodzi yeCAD imwe nzira kana imwe. Zvisinei, HDL yakakura kupfuura 60 mg / dL inowanzobatanidzwa nehutachiwana hwehutano hwepfungwa .
Mune mamwe mazwi, dzidziso yave iri: yakakwirira maHDLL, zviri nani.
Nepo rutendo urwu ruchiri kufungidzirwa kuti runenge ruri nguva rwechokwadi, mumakore achangopfuura furo inowanikwa mune mafuta. Makambani emishonga akashandisa mabhiriyoni emadhora ekugadzira mishonga inowedzera HDL cholesterol. Zvisinei, kune kutyisidzira kwevose, madhiragi aya akakundikana kuderedza dambudziko remwoyo-pasinei nokuti vanoita kuti HDL dzikwire.
Kubudirira kwemashure maviri emishonga iyi ikozvino kwaguma. (Zvimwe pamusoro peizvi pasi apa.) Saka HDL nyaya inonetsa zvikuru kupfuura vasayendisiti pakutanga vaitarisira.
Tingawedzera Sei Nhamba Yedu yeHDL?
Nenzira inofadza, ichiri chokwadi kuti kana maCDL akawedzerwa "zvakasununguka" (kureva kuti, kwete kubva pamishonga inodhaka), mazinga aya eHDL akakwirira anowanzobatanidzwa nehutachiwana hwehutachiona hwehutano.
Saka, tingawedzera sei maHDL emazinga nenzira inobatsira?
Aerobic Exercise
Vanhu vakawanda havadi kuzvinzwa, asi nguva dzose maitiro anerobic (chero basa chero ripi zvaro, rakadai sokufamba, kutamba kana kutashamba mabhasikoro, izvo zvinosimudzira mwoyo wako mudiki kwemaminetsi makumi maviri kusvika makumi matatu panguva imwe) inogona kuva nzira yakanakisisa yekuwedzera HDL mazinga. Uchapupu huchangobva kuratidza hunoratidza kuti nguva yekurovedza muviri , panzvimbo yekuwedzera, ndiyo inonyanya kukosha mukusimudza HDL cholesterol. Asi chero maitiro aerobic anobatsira.
Kurasikirwa Weight
Kuwedzera kwehuputi kunoguma kwete mukuwedzera kweLDL cholesterol asiwo mukuderedza HDL cholesterol. Kana iwe uri kunyanyisa, kuderedza uremu hwako kunofanira kuwedzera yako HDL mazinga. Izvi zvinonyanya kukosha kana uremu hwako hwakanyanya hunochengetwa mudumbu rako; chiuno chako-kusvika-hip chikuru chinonyanya kukosha pakusarudza kana iwe uchifanirwa kuisa pfungwa pane kuora kwekureruka.
Rega Kusvuta
Kana ukasvuta, kurega fodya kuchaita kuti kuwedzerwa kweHDL (iyo ndiyo chete inobatsira yandingafungidzira kuti vaya vanoputa vanodarika vasingasviki - inovapa chimwe chinhu kuti vaite icho chichawedzera HDL yavo.) Verenga nezvekusvuta cessation.
Chengetedza Kuderera Kwemafuta Acids
Trans fatty acids inogona kunge iripo mune zvakawanda zvezvokudya zvako zvakagadzirirwa-chero chipi zvacho icho chidimbu chekudya chinoverenga "zvishoma hydrogenated yemafuta yemafuta" - saka kuvvisa ivo kubva pakudya hakusi basa duku.
Asi kutora mafuta hakusi kungowedzera LDL cholesterol mazinga, uyewo kunoderedza HDL cholesterol mazinga. Kubvisa kubva pakudya kwako kuchaita kuti kuwedzere kuwedzerwa kweHDL.
Doro
Nokukumbira ruregerero kuna American Heart Association, iyo inoodza mwoyo vanachiremba nekuudza varwere vavo nezvezvinobatsira zvezvinwiwa: imwe kana maviri zvinwiwa pazuva zvinogona kuwedzera zvikuru HDL mazinga. Zvinopfuura rimwechete kana maviri zvinwiwa pazuva, mumwe anokurumidzira kuwedzera, zvinogona kutungamirira kumatambudziko makuru ehutano kusanganisira moyo kusakundikana . Uye zvinosuruvarisa, kune vanhu vazhinji avo vasingakwanisi kuvhara doro ravo rekudhakwa kune rimwe kana maviri zvinwiwa pazuva.
Heano zvakanyanya pane doro uye mwoyo .
Wedzera Mafuta aMonounsaturated muDyiro Renyu
Mafuta anonzi monounsaturated , anowanikwa mumafuta e-canola, mafuta ewacado, kana maorivhi uye peanut butter anogona kuwedzera HDL cholesterol mazinga pasina kuwedzera cholesterol yose.
Wedzera Suluble Fiber Kudya Wako
Simba rinogadziriswa rinowanika muhuti, michero, miriwo, uye marumusi, uye zvinoguma zvose kuderedza muLDL cholesterol uye kuwedzerwa HDL cholesterol. Nokuda kwemigumisiro yakanakisisa, zvinoshandiswa zvidimbu zviviri pazuva zvinofanira kushandiswa.
Zvimwe Zvokudya zvinoreva Kuwedzera HDL
Cranberry juice yakaratidzwa kuwedzera HDL mazinga. Hove uye zvimwe zvokudya zvine omega-3 fatty acids zvinogonawo kuwedzera HDL mazinga. Muma postmenopausal vakadzi (asi kwete, zviri pachena, mumarume kana pre-menopausal vakadzi) calcium supplementation inogona kuwedzera HDL mazinga.
Zvakadini Nezvokudya Zvakaderera?
Uchapupu hukuru hunoratidza kuti kudya kwakaderera kwemafuta kunowanzochera - pane kuwedzera - HDL mazinga. Ichi chigumisiro hachina kukonzerwa zvakananga ne "kwete mafuta akakwana," asi pane kudaro, kunokonzerwa nekudya makemikhaidhadhi akawanda. IAmerican Heart Association neAmerican College of Cardiology vakanyarara vachirumbidza kudya kwakaderera-mafuta kunokonzera zvirwere zvepfungwa. Zvechokwadi, iyo yakaderera-kudya-carb - uye kwete kudya kwakaderera-mafuta - iyo inobatanidzwa nepamusoro yeHDL mazinga.
Zvakadini Nezvinodhaka?
Kushandisa mishonga yekurapa kwekuwedzera HDL cholesterol maitiro, kusvika ikozvino, kwave kuchiodza mwoyo. Kunyange zvazvo kushingaira kwezvinodhaka zvinowedzera HDL mazinga zvakakwirira makore mashomanana adarika, zviitiko zvechangopfuura zvakanyanyisa kuderera kuti kufarira.
Statins , kirasi yemishonga iyo yakaratidza kubudirira zvikuru mukuderedza LDL cholesterol, kazhinji haisi kunyanya kuwedzera pakuwedzera maHDL.
Kwemakore akawanda, niacin ndiyo yaive yepamusoro yezvinodhaka remishonga yekurera HDL mazinga. Niacin imwe yeB vithamini B. Chiyero cheniacin chinodiwa pakuwedzera HDL mazinga akareba kwazvo, zvisinei, kuti inorondedzerwa semishonga kana yakashandiswa nokuda kwechinangwa ichi.
Kunze kwekusagadzikana kwekutora niacin, mbiri ichangobva kuitika, zvikuru-inotarisirwa makiriniki emakirini akaratidza kuti kukwidziridza mazinga eHDL neiacin vakakundikana kuratidzira chero humwe huri nani huri kuitika mukati mehutano hwehutano. Uyezve, kurapwa neaiacin kwaibatanidza nehuwandu hwehutachiwana hwekurohwa uye huwandu hwehutachiwana hunokonzerwa neshuga. Panguva ino, vanachiremba vakawanda havadi kuisa chirwere chinonzi niacin nechinangwa chokusimudza mazinga eHDL.
Zvichida zvakanyanya kuvhiringidza vose, boka idzva remishonga (izvo zvinonzi CETP-inhibitors), izvo makambani akawanda emishonga ave achichiva nekushingaira kwemakore anoverengeka ekurera HDL mazinga, ave dambudziko guru. Kunyange zvazvo mishonga iyi inowedzera kuwedzera huwandu hweHDL, haina kuratidza unyanzvi hwokuvandudza dambudziko remwoyo - uye zvinopesana, zvidzidzo zvinoratidzira kuratidza kuipa kwepfungwa dzomukati pamwe nemimwe yemishonga iyi. Hazvisi pachena nhasi kana chero CETP-inhibitors ichasvika pamusika.
Shoko Rinobva
Nhamba dzakakwirira dzeHDL cholesterol dzinowanzobatanidzwa nehutano hwepakati hwemwoyo. Kunyange zvazvo mapurogiramu ekuwedzera ekuwedzera maH HDL akatova kuora mwoyo, kune zvisarudzo zvehupenyu huzhinji zvatingaita zvese zvingaderedza dambudziko redu remoyo mukati mese, uye ma HDL edu mazinga zvikuru.
> Sources:
> IAIM-HIGH Investigators. Niacin muVarwere vane Low HDL Cholesterol Levels Kuwana Statin Intensive Intensive Therapy. > N Engl J Med > 2011; 365: 2255-2267 DOI: 10.1056 / NEJMoa1107579.
> Nicholls SJ, Brewer HB, Kastelein JJ, et al. Migumisiro yeCETP Inhibitor Evacetrapib Inoshandiswa seMonotherapy kana mukubatanidzwa neTatimins paHDL uye LDL Cholesterol: Randomized Controled Trial. > JAMA > 2011; 306: 2099.
> Stone NJ, Robinson JG, Lichtenstein AH, et al. 2013 ACC / AHA Nhungamiro pamusoro peArapa yeRopa Cholesterol kunoderedza Atherosclerotic Mwoyo Mungozi muVanhu Vakuru: Mharidzo yeAmerican College of Cardiology / American Heart Association Task Force pamusoro Pemitemo Yezvokuita. > Kurwisana > 2014; 129: S1.