HDL: Iyo "Yakanaka" Cholesterol

Zvemukati

• Pfupiso
• Chii chinonzi cholesterol?
• Chii chinonzi HDL neLDL?
• Ndinoziva sei kuti yangu HDL nhanho chii?
• Chii chinofanira kuve chikamu changu cheHDL?
• Ndingaite sei kusimudza chikamu changu cheHDL?
• Ndezvipi zvimwe zvinogona kukanganisa yangu HDL nhanho?

Pfupiso

Chii chinonzi cholesterol?

Cholesterol chinhu chakafuta, chakafanana nemafuta chinowanikwa mumasero ese ari mumuviri wako. Chiropa chako chinogadzira cholesterol, uye zvakare mune zvimwe zvekudya, senge nyama uye zvigadzirwa zvemukaka. Muviri wako unoda cholesterol kuti ushande nemazvo. Asi kuva necholesterol yakawandisa muropa rako kunosimudza njodzi yako yechirwere chetsinga.

Chii chinonzi HDL neLDL?

HDL uye LDL mhando mbiri dzemapoprotein, ndiwo musanganiswa wemafuta (lipid) uye mapuroteni. Iyo lipids inoda kusunganidzwa nemapuroteni kuitira kuti igone kufamba neropa. HDL neLDL zvine zvinangwa zvakasiyana:

• HDL inomiririra yakakwira-density lipoproteins. Iyo dzimwe nguva inonzi "yakanaka" cholesterol nekuti inotakura cholesterol kubva kune mamwe mativi emuviri wako ichidzokera kuchiropa chako. Chiropa chako chinobva chabvisa cholesterol mumuviri wako.
• LDL inomirira yakaderera-density lipoproteins. Iyo dzimwe nguva inonzi "yakashata" cholesterol nekuti yakakwira LDL nhanho inotungamira kune inowanda yecholesterol mumatsinga ako.

Ndinoziva sei kuti yangu HDL nhanho chii?

Kuongororwa kweropa kunogona kuyera cholesterol yako, kusanganisira HDL. Rini uye kangani iwe zvaunofanirwa kuwana uyu bvunzo zvinoenderana nezera rako, zvinhu zvine njodzi, uye nhoroondo yemhuri. Izvo zvinowanzo kurudzirwa ndezvi:

Kune vanhu vane makore 19 kana mudiki.

• Muedzo wekutanga unofanirwa kunge uri pakati pemakore gumi nerimwe kusvika pagumi nerimwe
• Vana vanofanirwa kuita bvunzo zvakare makore ese mashanu
• Vamwe vana vanogona kuve neiyi bvunzo kutanga pazera rechipiri kana paine nhoroondo yemhuri yeakakwira ropa cholesterol, chirwere chemwoyo, kana sitiroko

Kune vanhu vane makore makumi maviri kana anopfuura.

• Vechidiki vakuru vanofanirwa kuve nemuyedzo makore ese mashanu
• Varume vane makore makumi mashanu nemashanu kusvika makumi matanhatu nemashanu uye vakadzi vane makore makumi mashanu kusvika makumi matanhatu nemashanu vanofanirwa kunge vaine gore rimwe chete kusvika kumaviri

Chii chinofanira kuve chikamu changu cheHDL?

Neye HDL cholesterol, manhamba akakwirira ari nani, nekuti yakakwira HDL nhanho inogona kudzikisa njodzi yako yecoronary arteri chirwere uye sitiroko. Iyo yakakwira sei HDL yako inofanira kunge ichienderana nezera rako uye bonde:

Ndingaite sei kusimudza chikamu changu cheHDL?

Kana yako HDL nhanho yakanyanya kuderera, mararamiro ehupenyu anogona kubatsira. Shanduko idzi dzinogona zvakare kubatsira kudzivirira zvimwe zvirwere, uye kuita kuti unzwe zvirinani zvirinani:

• Idya kudya kunovaka muviri. Kuti usimudze chikamu chako cheHDL, unofanirwa kudya mafuta akanaka pane asina mafuta akaipa. Izvi zvinoreva kudzora mafuta akazara, ayo anosanganisira mukaka wakazara-mafuta uye chizi, nyama ine mafuta akawanda soseji nebhekoni, uye chikafu chakagadzirwa nebhotoro, mafuta enguruve, uye kupfupisa. Iwe unofanirwa zvakare kudzivirira mafuta ekushambadzira, ayo anogona kunge ari mune mamwe margarines, chikafu chakakangwa, uye chikafu chakagadziriswa sezvinhu zvakabikwa. Panzvimbo iyoyo, idya mafuta asina kunyoroveswa, ayo anowanikwa muavocado, maoiri emafuta semafuta emuorivhi, nenzungu. Deredza ma carbohydrate, kunyanya shuga. Edza zvakare kudya zvimwe zvekudya zvakasikwa zvine fiber, senge oatmeal uye bhinzi.
• Gara pane huremu hune hutano. Iwe unogona kusimudzira yako HDL nhanho nekudzora huremu, kunyanya kana uine akawanda mafuta akakomberedza chiuno chako.
• Rovedza muviri. Kugara uchiita maekisesaizi kunogona kukwidza yako HDL mwero, pamwe nekuderedza yako LDL. Iwe unofanirwa kuyedza kuita maminetsi makumi matatu ekuyera kusvika kune akasimba maekisesaizi eroobic pane mazhinji, kana asiri ese, mazuva.
• Dzivisa midzanga. Kusvuta uye kuratidzira utsi hwefodya kunogona kudzikisa yako HDL mwero. Kana iwe uri fodya, bvunza wako wekuchengetedza hutano rubatsiro kuti uwane nzira yakanakira kuti iwe urege. Iwe unofanirwa zvakare kuedza kudzivirira utsi hwefodya.
• Deredza doro. Kunwa doro zvine mwero kunogona kudzikisa yako HDL mwero, kunyange hazvo zvimwe zvidzidzo zvichidikanwa kuti ubvume izvozvo. Zvatinoziva ndezvokuti doro rakawandisa rinogona kuita kuti uwedzere uremu, uye izvo zvinoderedza yako HDL nhanho.

Mimwe mishonga yemafuta cholesterol, kusanganisira mamwe ma statins, anogona kusimudza yako HDL mwero, mukuwedzera pakudzikisa yako LDL nhanho. Vatapi vezvehutano havawanzopa mishonga chete yekumutsa HDL. Asi kana uine yakaderera HDL uye yakakwira LDL nhanho, ungangoda mushonga.

Ndezvipi zvimwe zvinogona kukanganisa yangu HDL nhanho?

Kutora mimwe mishonga kunogona kudzikisa huwandu hweHDL mune vamwe vanhu. Zvinosanganisira

• Beta blockers, mhando yeropa BP mushonga
• Anabolic steroids, kusanganisira testosterone, murume mahormone
• Progestins, ari mahormone echikadzi ari mune mamwe mapiritsi ekudzivirira kubereka uye mahormone ekutsiva
• Benzodiazepines, sedatives ayo anowanzo shandiswa kushushikana uye kushaya hope

Kana iwe uri kutora imwe yeiyi uye iwe uine yakaderera kwazvo HDL nhanho, bvunza mupi wako kana iwe uchifanira kuenderera uchitora iwo.

Chirwere cheshuga chinogona zvakare kudzikisa yako HDL mwero, saka izvo zvinokupa chimwe chikonzero chekutarisira chirwere cheshuga.