HDL: "Okulungileyo" iCholesterol

Umxholo

• Isishwankathelo
• Yintoni icholesterol?
• Yintoni i-HDL kunye ne-LDL?
• Ndazi njani ukuba yintoni inqanaba lam le-HDL?
• Lifanele libe yintoni inqanaba lam le-HDL?
• Ndingalinyusa njani inqanaba lam le-HDL?
• Yintoni enye enokuchaphazela inqanaba lam le-HDL?

Isishwankathelo

Yintoni icholesterol?

Ikholesterol yinyibilikisi, into efana namanqatha efumaneka kuzo zonke iiseli zomzimba wakho. Isibindi sakho senza i-cholesterol, kwaye kukwakho nakukutya okuthile, okufana nenyama kunye neemveliso zobisi. Umzimba wakho ufuna icholesterol ukuze usebenze kakuhle. Kodwa ukuba ne-cholesterol eninzi egazini lakho kunyusa umngcipheko wesifo somthambo.

Yintoni i-HDL kunye ne-LDL?

I-HDL kunye ne-LDL ziindidi ezimbini zeelopoprotein, ngokudityaniswa kwamafutha (lipid) kunye neprotein. Iip lipids kufuneka zincanyathiselwe kwiiproteni ukuze zihambe egazini. I-HDL ne-LDL baneenjongo ezahlukeneyo:

• I-HDL imele i-lipoproteins ezixineneyo. Ngamanye amaxesha ibizwa ngokuba yi "cholesterol" elungileyo kuba ithwala i-cholesterol esuka kwamanye amalungu omzimba wakho ibuyela esibindini sakho. Isibindi sakho sisusa i-cholesterol emzimbeni wakho.
• I-LDL imele i-lipoproteins ezixineneyo. Ngamanye amaxesha ibizwa ngokuba yi "cholesterol" embi kuba inqanaba eliphezulu le-LDL likhokelela ekwakhiweni kwecholesterol kwimithambo yakho.

Ndazi njani ukuba yintoni inqanaba lam le-HDL?

Uvavanyo lwegazi lunokulinganisa amanqanaba akho e-cholesterol, kubandakanya i-HDL. Ulufumana nini kwaye kangaphi olu vavanyo kuxhomekeke kubudala bakho, izinto ezinobungozi, kunye nembali yosapho. Iingcebiso ngokubanzi zezi:

Kubantu abaneminyaka eyi-19 nangaphantsi:

• Uvavanyo lokuqala kufuneka lube phakathi kweminyaka eyi-9 ukuya kwe-11
• Abantwana kufuneka benze uvavanyo kwakhona rhoqo kwiminyaka emi-5
• Abanye abantwana banokuba novavanyo oluqala kwiminyaka emi-2 ukuba kukho imbali yosapho ye-cholesterol ephezulu yegazi, isifo sentliziyo, okanye ukubetha

Kubantu abaneminyaka engama-20 okanye ngaphezulu:

• Abantu abadala abancinci kufuneka babe novavanyo rhoqo kwiminyaka emi-5
• Amadoda aneminyaka engama-45 ukuya kuma-65 kunye nabasetyhini abaneminyaka engama-55 ukuya kuma-65 kufuneka babe nayo yonke iminyaka eyi-1 ukuya kwe-2

Lifanele libe yintoni inqanaba lam le-HDL?

Nge-HDL cholesterol, amanani aphezulu angcono, kuba inqanaba eliphezulu le-HDL lingawunciphisa umngcipheko wesifo semithambo kunye nokubetha. Ukuphakama kwe-HDL kufuneka kuxhomekeke kwiminyaka yakho kunye nesondo:

Ndingalinyusa njani inqanaba lam le-HDL?

Ukuba inqanaba lakho le-HDL liphantsi kakhulu, utshintsho kwindlela yokuphila lunokunceda. Olu tshintsho lunokunceda ekuthinteleni ezinye izifo, kwaye kukwenze uzive ungcono ngokubanzi:

• Yitya ukutya okusempilweni. Ukuphakamisa inqanaba lakho le-HDL, kufuneka utye amafutha amnandi endaweni yamafutha amabi. Oku kuthetha ukunciphisa amafutha azalisiweyo, kubandakanya ubisi olunamafutha apheleleyo kunye netshizi, inyama enamafutha aphezulu njengesoseji kunye nebhekoni, kunye nokutya okwenziwe ngebhotolo, isinqumelo, kunye nokunciphisa. Kuya kufuneka uphephe amafutha e-trans, anokubakho kwezinye iigargarines, ukutya okosiweyo, kunye nokutya okuqhubekekayo okufana nezinto ezibhakiweyo. Endaweni yoko, yitya amafutha angenasaturated, afumaneka kwi-avocado, ioyile yemifuno enjengeoyile yeoli kunye namandongomane. Nciphisa iicarbohydrate, ngakumbi iswekile. Zama nokutya ukutya okuninzi ngokwendalo okuphezulu kwifayibha, njenge-oatmeal kunye neembotyi.
• Hlala kubunzima obusempilweni. Unako ukunyusa izinga lakho le-HDL ngokunciphisa umzimba, ngakumbi ukuba unamafutha amaninzi esinqeni sakho.
• Zilolonge. Ukwenza umthambo rhoqo kunokulinyusa izinga le-HDL, kunye nokunciphisa i-LDL yakho. Kuya kufuneka uzame ukwenza imizuzu engama-30 yokumodareyitha ukuya ekuzilolongeni ngamandla kwe-aerobic kuninzi, ukuba akunjalo, iintsuku.
• Kulumkele ukutshaya. Ukutshaya kunye nokutshaya kumsi otshayo kunokwehlisa inqanaba le-HDL. Ukuba uyatshaya, cela umboneleli wakho wezempilo akuncede ufumane eyona ndlela yokuyeka. Kuya kufuneka uzame ukunqanda umsi wecuba.
• Nciphisa utywala. Utywala obuphakathi bunokuhlisa inqanaba lakho le-HDL, nangona kufuneka izifundo ezingakumbi ukuqinisekisa oko. Esikwaziyo kukuba utywala obuninzi bunokukwenza ukuba utyebe, kwaye oko kwehlisa inqanaba lakho le-HDL.

Amanye amayeza e-cholesterol, kubandakanya ii-statins ezithile, anokunyusa inqanaba lakho le-HDL, ukongeza ekuthobeni inqanaba le-LDL. Ababoneleli ngononophelo lwempilo abahlali bemisela amayeza ukunyusa i-HDL kuphela. Kodwa ukuba une-HDL esezantsi kunye nenqanaba eliphezulu le-LDL, unokufuna amayeza.

Yintoni enye enokuchaphazela inqanaba lam le-HDL?

Ukuthatha amayeza athile kunokwehlisa amanqanaba e-HDL kwabanye abantu. Babandakanya

• Iibhloko blocker, uhlobo lonyango loxinzelelo lwegazi
• I-Anabolic steroids, kubandakanya i-testosterone, ihomoni eyindoda
• Iiprogesini, ezizihomoni zabasetyhini kwezinye iipilisi zokulawula ukuzalwa kunye nonyango lokutshintsha i-hormone
• I-Benzodiazepines, iziyobisi ezisoloko zisetyenziselwa ukuxhalaba kunye nokulala

Ukuba uthatha enye yezi kwaye unenqanaba eliphantsi kakhulu le-HDL, cela umboneleli wakho ukuba kufuneka uqhubeke uzithathe.

Isifo seswekile sinokuhlisa izinga le-HDL, ke oko kukunika esinye isizathu sokulawula isifo sakho seswekile.