Kuwonjezeka kwa cholesterol Chabwino
Maseŵera apamwamba a cholesterola a HDL, omwe amatchedwa "abwino" cholesterol, amawoneka ndi chiopsezo chochepetsedwa cha matenda a mitsempha yamtundu wa matenda (CAD) . Zikuwoneka kuti maselo a HDL "amawombera" makoma a mitsempha, kuchotsa cholesterol chowonjezera chomwe sichikanatha kugwiritsidwa ntchito popanga miyala yomwe imayambitsa CAD. Cholesterol ya HDL imachotsedwa ku chiwindi, komwe imasinthidwa kukhala ndi bile, ndipo imatumizidwa m'matumbo ndi kunja kwa thupi.
Choncho, malingaliro amasiku ano akupita, pamene tiyesa kuchuluka kwa chiwerengero cha mafuta a m'thupi la HDL, timayesa momwe mitsempha yake imayendera "mopanda mphamvu" popanda cholesterol.
Kutanthauzira HDL Cholesterol Levels
Maseŵera a HDL pansi pa 40 mg / dL akugwirizanitsidwa ndi chiopsezo chowonjezeka cha CAD, ngakhale mwa anthu omwe ali ndi cholesterol chokwanira ndi ma LLL cholesterol . Maseŵera a HDL pakati pa 40 ndi 60 mg / dL amawoneka ngati "abwino," ndipo samakhudza kwambiri chiopsezo cha CAD njira imodzi kapena ina. Komabe, maselo a HDL oposa 60 mg / dL amakhaladi ogwirizana ndi kuchepa kwa matenda a mtima .
Mwa kuyankhula kwina, chiphunzitsocho chakhala chiri: apamwamba a ma HDL, ndi abwinoko.
Ngakhale kuti chikhulupilirochi chikadalibe chowonadi, m'zaka zaposachedwa ntchentche yapezeka mu mafuta. Makampani osokoneza bongo agwiritsira ntchito mabiliyoni ambiri a madola kupanga mankhwala osokoneza bongo omwe amachititsa kuti magazi a HDL awonjezeke. Komabe, kukhumudwa kwa onse, mankhwalawa alephera kuchepetsa chiopsezo cha mtima - ngakhale kuti amapanga magulu a HDL kupita.
Kukula kwa mankhwala osachepera awiri tsopano kwaletsedwa. (Zowonjezera pa izi pansipa.) Choncho nkhani ya HDL ndi yovuta kwambiri kuposa momwe asayansi ankayambirira.
Kodi Tingawonjezere Bwanji Mipingo Yathu ya HDL?
Mwamwayi, akadakalipobe kuti pamene ma CDL akuwonjezeka "mwachilengedwe" (ndiko kuti, osati kuchokera ku mankhwala osokoneza bongo), ma leveler apamwambawa a HDL amakhaladi ogwirizana ndi kuchepa kwa matenda a mtima.
Kotero, tingatani kuti tiwonjezere maulendo athu a HDL mwanjira yopindulitsa?
Zochita Zolimbitsa Thupi
Anthu ambiri sakonda kumva, koma kuchita masewero olimbitsa thupi (kuchita masewera olimbitsa thupi, monga kuyenda, kukwera njinga kapena kukwera njinga zamoto, zomwe zimayambitsa mtima wanu kwa mphindi 20 kapena 30 pa nthawi) zingakhale njira yowonjezera yowonjezera HDL miyezo. Umboni waposachedwapa umasonyeza kuti nthawi ya masewera olimbitsa thupi , osati mphamvu, ndiyo yofunika kwambiri kukulitsa cholesterol cha HDL. Koma zochitika zilizonse zogwiritsira ntchito aerobic zimathandiza.
Kutaya Kunenepa
Kuchuluka kwa mafuta akuwonjezeka osati kungowonjezera LDL cholesterol komanso kuchepa kwa HDL cholesterol. Ngati muli olemera kwambiri, kuchepetsa kulemera kwanu kuwonjezekanso miyezo yanu ya HDL. Izi ndizofunikira makamaka ngati kulemera kwanu kwakukulu kumasungidwa m'mimba mwanu; chiŵerengero cha m'chiuno chanu ndi chofunika kwambiri pakuzindikira ngati muyenera kulingalira za kuwonongeka kwa kulemera.
Lekani Kusuta
Ngati mumasuta fodya, kusiya fodya kumabweretsa kuwonjezeka kwa magulu a HDL (Iyi ndi njira yokha yomwe ndingaganize kuti osuta fodya ali ndi anthu osuta fodya - amawapatsanso chinthu china chomwe chingawathandize kukhala ndi HDL.) Werengani za kusuta kutha.
Dulani Kutentha Kwambiri
Mitengo ya mafuta yotchedwa Trans ikupezeka m'makudya ambiri omwe mumawakonda kwambiri - chilichonse chomwe chilolezo cha mthupi chimayimira "mafuta odzera a hydrogenated" - kotero kuchotsa iwo ku zakudya si ntchito yochepa.
Koma mafuta owonjezera amathandiza kuti asamangokhalira kuwonjezera khungu la kolesterolini ya LDL, komanso amachepetsa mavitamini a HDL. Kuwatulutsa ku zakudya zanu kudzachititsa kuti chiwerengero cha HDL chiwonjezeke.
Mowa
Pemphani madandaulo kwa American Heart Association, yomwe imalepheretsa madokotala kuuza odwala awo ubwino wa mowa: kumwa mowa umodzi kapena awiri patsiku kungawonjezere kwambiri ma CDL. Mowa umodzi kapena awiri patsiku, wina akufulumira kuwonjezera, angapangitse ku matenda aakulu monga kuphwanya mtima . Ndipo mwatsoka, pali anthu ambiri omwe sangathe kuchepetsa kumwa mowa mwauchidakwa chimodzi kapena ziwiri pa tsiku.
Nazi zambiri pa mowa ndi mtima .
Zonjezerani Mafuta a Monounsaturated mu Zakudya Zanu
Mafuta a monounsaturated , omwe amapezeka mu mafuta a canola, mafuta a avocado, mafuta a azitona komanso mafuta a mandimu akhoza kuwonjezera mavitamini a HDL popanda kuwonjezera cholesterol chonse.
Onjezerani Mafibulomo Okhazikika ku Zakudya Zanu
Mafuta amchere amapezeka mu oats, zipatso, ndiwo zamasamba, ndi nyemba, ndipo amachepetsa kuchepetsa cholesterol cha LDL komanso kuchuluka kwa mafuta a HDL. Kuti mupeze zotsatira zabwino, muyenera kugwiritsa ntchito maola awiri tsiku lililonse.
Zakudya Zina Zimatanthauza Kuwonjezera HDL
Madzi a kiranberi awonetsedwa kuti awonjezere msinkhu wa HDL. Nsomba ndi zakudya zina zomwe zili ndi omega-3 fatty acids zingathenso kuwonjezera ma level HDL. Amayi am'mawopa (koma ayi, mwachiwonekere, mwa amuna kapena amayi omwe sali mzimayi) calcium supplementation akhoza kuwonjezera ma level HDL.
Nanga Bwanji Zakudya Zakudya Zochepa?
Umboni wodalirika tsopano ukusonyeza kuti chakudya chochepa cha mafuta chimachepa - osati kuwonjezeka - ma level HDL. Chotsatira ichi sichinayambidwe mwachindunji ndi "mafuta osakwanira," koma makamaka, amayamba chifukwa chodya kwambiri mafuta. American Heart Association ndi American College of Cardiology zasiya mwakachetechete kudyetsa mafuta ochepa kuti azipewa matenda a mtima. Zoonadi, ndi zakudya zochepa kwambiri - osati zakudya zochepa-zomwe zimagwirizanitsidwa ndi miyeso yapamwamba ya HDL.
Nanga Bwanji Mankhwala Osokoneza Bongo?
Mankhwala osokoneza bongo pokweza ma CDL a cholesterola, mpaka pano, akhala akukhumudwitsidwa. Ngakhale chidwi cha mankhwala osokoneza bongo chomwe chingawonjezere chiwerengero cha HDL chinali chapamwamba zaka zingapo zapitazo, zochitika zam'mbuyo zakhala zikuchepa kwambiri kuti changucho.
Statins , kalasi ya mankhwala osokoneza bongo omwe atsimikiziridwa kuti ndi opambana kwambiri pochepetsa LDL cholesterol, kawirikawiri siwothandiza kwambiri pakuwonjezeka kwa ma HDL.
Kwa zaka zambiri, niacin inali njira yothetsera mankhwala osokoneza bongo pofuna kukweza ma level HDL. Niacin ndi imodzi mwa ma vitamini B. Ndalama ya niacin yofunikira pakuwonjezeka kwa vidiyo ya HDL ndi yayikulu, komabe, imaikidwa ngati mankhwala pakagwiritsidwe ntchito.
Kuwonjezera pa zovuta za kutenga nayacin, ziŵerengero ziwiri zaposachedwapa, zomwe zakhala zikuyembekezeredwa kwambiri zogwira ntchito zachipatala zanena kuti kukulitsa ma level HDL ndi niacin walephera kusonyeza kusintha kulikonse kwa zotsatira za mtima. Kuwonjezera apo, mankhwala ndi nicin ankagwirizanitsidwa ndi chiopsezo chowonjezereka cha kudwala komanso kuwonjezeka kwa matenda a shuga. Panthawiyi, madokotala ambiri amakayikira kupereka chithandizo cha niacin cholinga chokweza ma CDL.
Mwina ambiri akukhumudwitsa, gulu latsopano la mankhwala osokoneza bongo (omwe amachitcha kuti CETP-inhibitors), omwe makampani ambiri opanga mankhwala akhala akulimbikitsidwa kwambiri kwa zaka zingapo kuti akweze ma CDL, akhala akukhumudwa kwambiri. Ngakhale mankhwalawa athandiza kwambiri kuwonjezeka kwa ma HDL, sanasonyeze kuti ali ndi mphamvu zowonjezera chiopsezo cha mtima - ndipo mosiyana, kafukufuku amawonetsa kuwonjezereka kwa chiopsezo cha mtima ndi zina mwa mankhwalawa. Sikukudziwikiratu lero ngati pali CETP-inhibitors yomwe ingadzafike pamsika.
Mawu Ochokera
Maseŵera apamwamba a cholesterol a HDL amadziwika ndi chiwopsezo cha mtima chochepa. Ngakhale kuti njira zamakono zowonjezereka zowonjezereka za HDL zakhala zikukhumudwitsidwa, pali zosankha zambiri zomwe tingathe kuchita zomwe zingachepetse chiopsezo cha mtima wathu wonse, komanso magulu athu a HDL makamaka.
> Zotsatira:
> Ofufuza AIM-HIGH. Niacin kwa Odwala omwe ali ndi HDL Ochepa Mthupi la Cholesterol Amalandira Static Therapy. > N Engl J Med > 2011; 365: 2255-2267 DOI: 10.1056 / NEJMoa1107579.
> Nicholls SJ, Brewer HB, Kastelein JJ, et al. Zotsatira za CETP Inhibitor Evacetrapib Yogwiritsidwa Ntchito monga Monotherapy kapena mu Mgwirizano ndi Statins pa HDL ndi LDL Cholesterol: Kuyesedwa kosalamulirika. > JAMA > 2011; 306: 2099.
> Stone NJ, Robinson JG, Lichtenstein AH, et al. 2013 ACC / AHA Malangizo pa Chithandizo cha Magazi a Cholesterol Pochepetsa Matenda a Atherosclerotic Aakuluakulu: Lipoti la American College of Cardiology / American Heart Association Task Force on Practice Guidelines. > Kuthamanga > 2014; 129: S1.