Mapamwamba a lipoproteins, kapena HDLs , ndi abwino kwa inu. Amapangidwa ndi chiwindi kuti azikhala ndi cholesterol ndi ma lipids ena (mafuta) kuchokera kumatenda ndi ziwalo kubwerera ku chiwindi kuti zibwezeretsedwe kapena kuwonongeka. Kukhala ndi HDL kumachepetsa chiwerengero cha matenda a atherosclerosis (mitsempha yotsekemera) ndi matenda a mtima. Zotsatira zamakono zomwe zafotokozedwa ndi National Cholesterol Education Program zimalimbikitsa kuti ma HDL akhale pakati pa 40 ndi 60 mg / dL.
Komabe, popeza HDL yakhala yokhudzana ndi mtima wathanzi, zimapangitsa kuti ma HDL anu akhale abwino. Ochita kafukufuku agwiritsira ntchito izi ndipo tsopano akuyesa kupanga mapulogalamu omwe amawalitsa HDL.
Kuphatikiza pa kumwa mankhwala , palinso njira zina zomwe mungathandizire miyezo yanu ya HDL, kuphatikizapo:
Kuchita Zochita Zolimbitsa Thupi
Kuchita masewera olimbitsa thupi (pafupifupi mphindi 30 kasanu pa mlungu) kumangowonjezera kolesterolini ya LDL, imathandizanso kutulutsa cholesterol cha HDL. Simukuyenera kukhala a triathelete kapena kukhala ndi gulu la masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi - pali maphunziro ambiri omwe amasonyeza kuti ngakhale kuyenda mwamsanga kudzakuthandizani kuchepetsa makilogalamu anu. Komabe, machitidwe ovuta kwambiri aerobic, monga kuthamanga, adzakweza ma HDL anu bwino. Kafukufuku wamakono wasonyeza kuti maselo a 30 aerobic amatha kukweza ma HDL 3 mpaka 6 mg / dL. Zotsatirazi zikuwoneka pambuyo pa maola 24, ndipo zikhoza kupitirira mpaka masiku khumi ndi asanu mutatha kuchita.
Ngati mulibe nthawi yochita masewera olimbitsa thupi kwa mphindi 30, musamalumphe. Kafukufuku wina wasonyeza kuti anthu omwe adagawanika nthawiyi mu mphindi khumi ndi zisanu, mosiyana ndi kuchita masewera 30 mosapita m'mbali, alandira ubwino wathanzi wochita masewera olimbitsa thupi.
Kusuta Fodya
Kusuta kungathe kuchepetsa miyeso ya HDL, kuphatikizapo kusokoneza mbali zina za mbiri yanu ya lipid.
Izi zikuwoneka kuti zimakhudza amayi kuposa momwe amachitira ndi amuna. Mwachitsanzo, kafukufuku wina omwe adafufuza amayi ndi abambo omwe adasuta fodya adapeza kuti mafilimu a HDL omwe amasuta fodya anali atachepera pafupifupi 9,9 mg / dlL, pomwe amuna anali ndi kuchepa kwenikweni kwa 2.6 mg / dL m'maseĊµera awo a HDL. Ngakhale mutasuta, kusuta fodya kungachititse kuti mukhale ndi chiopsezo cha matenda a mtima komanso kuchepa kwa HDL. Mu kafukufuku wina wofufuza zotsatira za utsi wachiwiri pamutu pa ana a kolesterolini, ofufuza apeza kuti HDL yacheperachepera pafupifupi 12 peresenti. Nkhani yabwino ndi yakuti, mutasiya kusuta fodya, ma HDL anu, komanso moyo wanu wonse, zimakhala zovuta kwambiri.
Kudya thanzi
Idyani wathanzi mwa kuphatikizapo zipatso zambiri, ndiwo zamasamba, mbewu zonse komanso mapuloteni owonda. Onetsetsani kuti mumaphatikizapo mafuta a monounsaturated mu zakudya zanu. Awa ndi mafuta omwe amapindulitsa mtima wanu ndipo amawonjezera mafuta omwe amapezeka mu nsomba, ndi mtedza winawake, monga walnuts kapena amondi. Mafuta okhala ndi monounsaturated mafuta amaphatikizapo maolivi ndi mafuta a canola. Onetsetsani kupewa mafuta odzaza ndi mafuta, chifukwa mafutawa amachepetsa HDL, koma amatha kuwonjezera ma LDL. Mafutawa amapezeka kwambiri mu zakudya monga cookies, chips, makeke, ndi zakudya zofulumira.
Potsatira zakudya zathanzizi sikungowonjezera miyeso ya HDL, komanso imathandizira kuchepetsa ulusi wanu komanso kupewa matenda ena, monga matenda a mtima ndi mtundu wa shuga.
Kugwiritsa Ntchito Mowa
Kumwa mopitirira muyeso moyenera kumakhudza kwambiri miyezo ya HDL. Kafukufuku wamakono wasonyeza ma level HDL akukwera pakati pa 9 ndi 13.1 mg / dL kwa anthu omwe adamwa pakati pa madzi awiri kapena awiri. Chakumwa chimodzi n'chofanana ndi ma ola 12 a mowa kapena ma ounces 4 a vinyo. Kuonjezerapo, kumwa mowa mopitirira muyeso kwawonetsa kuchepetsa kufala kwa matenda a mtima ndi 30 mpaka 50 peresenti. Komabe, pali malire pa kuchuluka kwa mowa womwe mungathe kudya.
Kafukufuku wamakono wawonetsa kuti zakumwa zopitirira zitatu patsiku zingathe kuwonjezera chiopsezo cha matenda a mtima. Choncho, ndibwino kuti amuna azamwa zakumwa zoledzeretsa ndi zakumwa zoledzeretsa patsiku limodzi kuti azitha kumwa mowa wambiri wa HDL ndi kuchepetsa chiopsezo cha matenda a mtima.
Zotsatira:
Ellison R. Lifestyle determinants of high-density lipoprotein cholesterol: National Heart, Lung, ndi Blood Institute Family Heart Study. American Heart Journal. 2004; 147: 529-535.
Malinski MK, Sesso HD, Amber Lopez-Jimenez F, Adams JE, Gaziano JM. Kumwa mowa komanso matenda a mtima m'magulu a anthu oopsa kwambiri. Arch Intern Med. 2004; 164: 623-8.
Neufeld EJ, Mietus-Snyder M, Beiser AS ndi al. Kusuta Fodya ndi Kusachepera HDL Mitsempha ya Cholesterol ya Ana Okhala ndi Mavuto Oopsa a Lipid. Kudutsa . 1997; 96: 1403-1407.
Slentz CA, Houmard JA, Johnson JL, et al. Kusagwira ntchito, kuchita masewera olimbitsa thupi komanso kuletsa, komanso plasma lipoproteins. ZOCHITIKA: Kuphunzira mwakuya, koyendetsa ntchito zolimbitsa thupi komanso kuchuluka. J Appl Physiol. e-pub 2007 Mar 29.