Aliyense amene akufunafuna njira zowonjezera mavitamini a HDL (omwe amatanthauza "cholesterol wabwino"), amatha kupeza malingaliro oti azitha kuchita masewera olimbitsa thupi. Izi ndi chifukwa chakuti nthawi zonse maseĊµera olimbitsa thupi , makamaka kuchita masewera olimbitsa thupi, akhala akugwirizanitsidwa ndi ma highlesalol a HDL. Koma kodi muyenera kuchita masewera olimbitsa thupi bwanji kuti muwonjezere madigiri anu a HDL?
Kodi Cholesterol cha HDL N'chiyani?
Mapuloteni ambiri (HDL) amanyamula cholesterol wambiri kuchokera pamakoma a mitsempha mpaka chiwindi. Chifukwa chakuti mafuta a kolesterolini ndi mbali yaikulu ya matenda a atherosclerosis , kuchotsa cholesterol ku mitsempha ndikulingalira kuti ndi chinthu chofunikira kwambiri pofuna kupewa matenda a mtima.
M'chiwindi, cholesterol chochuluka chochokera ku HDL particles chimagwiritsidwa ntchito; zambiri zake zimatembenuzidwa kukhala bile, zomwe zimatulutsidwa ndi thupi kapena kugwiritsa ntchito chimbudzi. Ndondomeko yokonzanso cholesterol - "njira yonyamulira cholesterol" -kuthandizira kupewa kapena kusokoneza matenda a mtima. Chomera chachikulu cha HDL cholesterol, motero, nthawi zambiri chimatanthauza kuti mafuta ochulukitsa mafuta m'thupi amatsitsidwanso, zomwe ndi zabwino. Choncho, ndi zofunika kuti mukhale ndi mkulu wa HDL wa cholesterol. Mwachitsanzo, magulu a HDL opitirira 60 mg / dl akugwirizana ndi kuchepetsa chiopsezo cha matenda a mtima.
Umboni Wofufuza pa Kuchita Zochita ndi HDL Cholesterol
Akatswiri adziwa nthawi yayitali kuti kuchita masewera olimbitsa thupi kumathandizira kuwonjezereka ndikupanga bwino mavitamini ena omwe amachititsa kuti "njira yowonetsera cholesterol" ichitike. Koma kodi kuchita masewera olimbitsa thupi n'kofunika bwanji kuti mukwaniritse izi?
Kafukufuku wopangidwa ndi akatswiri a ku Japan atsimikiziranso za momwe masewera olimbitsa thupi, mafupipafupi, ndi mphamvu zawo zimakhudzidwira chotsitsa cha HDL.
Pofufuza, ofufuza a ku Tokyo anaunika zotsatira za masewero olimbitsa thupi pa HDL. Anaphatikizapo deta kuchokera ku mayesero 35 omwe ali ndi mayesero omwe amayang'ana zotsatira za masewero olimbitsa thupi pa HDL akuluakulu.
Ngakhale kuchita masewera olimbitsa thupi kumayambira pakati pa maphunzirowa, pafupipafupi maphunziro omwewa akuyesedwa kwa mphindi 40, katatu kapena kanayi pa sabata, ndipo zotsatira za HDL zinayesedwa patatha milungu eyiti kapena 27.
Pafupipafupi, ophunzirawa anali ndi kuchuluka kwa cholera cha HDL pafupifupi 2.5 mg / dL. Kuwonjezeka kumeneku kwa HDL cholesterol kunali kodzichepetsa koma kunali kofunika kwambiri.
Mwaziwerengero zina, kugwa kwa chiwopsezo cha mtima cha awiri mpaka atatu peresenti kumakhudzana ndi kuwonjezeka kwa 1 mg / dL ku HDL. Ngakhale kuti ziwerengero zoterezi zimachokera pamtundu wa ziganizo osati zowona zachipatala, ndikulingalira kuti kuwonjezeka kwa 2.5 mg / dl mu HDL kungathe kuchepetsa kuchepa kwa mtima.
Mwina chinthu chochititsa chidwi kwambiri kuchokera ku phunziroli ndikutanthauzira kuti nthawi ya masewera olimbitsa thupi - osati kuchuluka kwa mphamvu kapena kuchita masewera olimbitsa thupi - zomwe zinkasokoneza bwino kwambiri ndi kuchuluka kwa magulu a HDL. Ofufuzawo adanena kuti muzofukufuku zomwe zimachitika kwa mphindi 20 zokha, kuwonjezereka kwa mphindi khumi kuchitapo kanthu kwa thupi kunakhudzana ndi 1.4 mg / dL ya HDL.
Kodi Muyenera Kuchita Zambiri Zochita Zolimbitsa Thupi?
Meta-analysis imeneyi ikuimira kulingalira kwakukulu komwe timagwirizanitsa ntchito yogwiritsira ntchito voliyumu ndi HDL. Zotsatira za phunziroli zikusonyeza kuti kuchita katatu kapena kanayi pa sabata kwa mphindi 20 (ngakhale 40 kungakhale bwinoko) kukuthandizani kuti muwonjezere msinkhu wanu wa HDL. Ndipotu, kuonjezera nthawi ya masewera olimbitsa thupi ndikudziyendetsa bwino (ndiko kuti, kupita pang'onopang'ono ngati kuli kofunikira), zikuwoneka kuti ndiyo njira yabwino yotanthauzira zochitika zolimbitsa thupi kukhala zikuluzikulu za HDL.
Zosintha Zina Zamoyo
Kuphatikiza pa kuchita masewero olimbitsa thupi, kusintha kwa moyo wanu kungakuthandizeni kuti muwonjezere mlingo wanu wa HDL.
Izi zikuphatikizapo:
- Kusiya kusuta, komwe kungapangitse cholesterol chanu cha HDL ndi 10 peresenti.
- Kutaya thupi: Pa maola asanu ndi limodzi, HDL ikhoza kuwonjezeka ndi 1 mg / dL.
- Kusankha mafuta abwino kwambiri monga mafuta a monounsaturated ndi polyunsaturated opezeka mu mafuta a azitona, mapeyala ndi canola komanso mtedza, nsomba, ndi zakudya zina zomwe zili ndi omega-3 fatty acids .
- Kuledzera mopitirira malire: Osamwa mowa umodzi pa tsiku kwa amayi ndi zakumwa ziwiri pa tsiku kwa amuna a zaka 65 ndi aang'ono.
Mawu Ochokera
MaseĊµera apamwamba a cholesterol a HDL amachepetsa kuopsa kwa mtima. Kuchita masewera olimbitsa thupi nthawi zonse ndi njira imodzi yowonjezerezera miyezo yanu ya HDL. Zikuwoneka kuti nthawi yochita masewero olimbitsa thupi ndi chinthu chofunikira kwambiri chokweza HDL ndi kuchita masewera olimbitsa thupi.
> Zotsatira:
> Kodama S, Tanaka S, Saito K, et al. Zotsatira za Maphunziro a Kuchita Zochita Zolimbitsa Thupi pa Zochita za Seramu Zomwe Zimapangidwira Kwambiri Lipoprotein Cholesterol. Arch Intern Med 2007; 167: 999-1008.
> Mackey RH, Greenland P, Goff DC Jr, et al. Kuthamanga kwapamwamba Lipoprotein Cholesterol ndi Maganizo a Mitengo, Carotid Atherosclerosis, ndi Zochitika za Coronary: MESA (Multi-Ethnic Study of Atherosclerosis). J Am Coll Cardiol 2012; 60: 508.