Momwe mungapangire cholesterol ya HDL

Zamkati

• Zomwe muyenera kuchita kuti muwonjezere cholesterol wabwino
• Zizindikiro za cholesterol ya HDL yotsika
• Zomwe zimayambitsa cholesterol yotsika ya HDL
• Kuopsa kwa cholesterol chochepa cha HDL

Pofuna kukonza cholesterol ya HDL, yomwe imadziwikanso kuti cholesterol yabwino, munthu ayenera kuwonjezera kudya zakudya zokhala ndi mafuta abwino, monga avocado, mtedza, mtedza ndi nsomba zamafuta, monga saumoni ndi sardini.

Cholesterol ya HDL imagwira ntchito pochotsa mamolekyulu amafuta m'magazi, omwe akamachulukana amatha kuyambitsa mavuto monga atherosclerosis ndi infarction. Chifukwa chake, malingaliro ake ndi akuti mitengo ya HDL iyenera kukhala pamwamba pa 40 mg / dL, mwa abambo ndi amai.

Zomwe muyenera kuchita kuti muwonjezere cholesterol wabwino

Kuchulukitsa kuchuluka kwa cholesterol ya HDL m'magazi, zakudya zomwe zili ndi mafuta abwino ziyenera kudyedwa, monga:

• Nsomba zamafuta, monga salimoni, sardini ndi tuna, popeza ali ndi omega-3s olemera;
• Mbewu ngati chia, fulakesi ndi mpendadzuwa, popeza zilinso magwero achilengedwe a omega-3, kuphatikiza pakukhala ndi ulusi wambiri;
• Zipatso za mafuta monga mtedza wa cashew, mtedza wa ku Brazil, mtedza, mtedza ndi maamondi;
• Peyala ndi mafuta a maolivi, popeza ali ndi mafuta ambiri osakwanira, omwe amathandiza cholesterol.

Chitsogozo china chofunikira ndikuwonjezera kulimbitsa thupi, kuyamba kuchita masewera olimbitsa thupi osachepera 3 pa sabata, chifukwa zimathandiza kuchepetsa kunenepa, kuwongolera kuchuluka kwa mafuta m'thupi komanso kulimbikitsa kutayika kwamafuta.

Zizindikiro za cholesterol ya HDL yotsika

Cholesterol yotsika ya HDL siyimapereka zizindikiro zilizonse monga chizindikiro chochenjeza, koma ndizotheka kukayikira kuti kuchuluka kwama cholesterol abwino kumakhala kotsika ngati zinthu monga: mafuta ochulukitsa m'mimba, kusachita masewera olimbitsa thupi komanso kudya kwambiri zakudya zokhala ndi mafuta oyipa alipo., monga zakudya zokazinga, zakudya zofulumira, masoseji, mabisiketi odzaza ndi zakudya zokonzeka ndi mazira.

Zikatero, tikulimbikitsidwa kupita kwa dokotala kukayezetsa magazi kuti muwone kuchuluka kwa mafuta m'thupi, ndikuyamba mankhwala oyenera, ngati kuli kofunikira. Mwambiri, mutatsatira malingaliro a dokotala komanso katswiri wazakudya, pakatha miyezi itatu kuyesaku kuyenera kubwerezedwa ndipo kuchuluka kwama cholesterol kuyenera kuti kwatsika kapena kubwerera mwakale. Onetsetsani kuti ndizofunika ziti za cholesterol m'mayeso amwazi.

Zomwe zimayambitsa cholesterol yotsika ya HDL

HDL ikhoza kukhala yotsika chifukwa cha majini omwe amakhudza chiwindi chake, komanso chifukwa chamakhalidwe oyipa, monga kukhala pansi, kudya moperewera, kunenepa kwambiri, kukhala ndi ma triglycerides, kusuta komanso kugwiritsa ntchito mankhwala osokoneza bongo omwe amasintha kapangidwe ka mahomoni, monga corticosteroids.

Ana omwe ali ndi cholesterol ya HDL nthawi zambiri amakhala ndi banja lomwe ali ndi matenda amtima kapena onenepa kwambiri, amadya shuga wambiri ndipo samachita masewera olimbitsa thupi. Poterepa, kuyezetsa magazi kolesterolini kuyenera kuchitika kuyambira zaka ziwiri. Dziwani Zoyenera kuchita cholesterol ikakhala ndi chibadwa.

Kuopsa kwa cholesterol chochepa cha HDL

Cholesterol yabwino ikakhala yotsika, pamitengo yochepera 40 mg / dL, pamakhala chiopsezo chowonjezeka cha matenda amtima chifukwa kumawonjezera chiopsezo chodzaza mafuta m'mitsempha yamagazi, kusokoneza magazi nthawi zonse ndipo kumatha kubweretsa mavuto monga:

• Pachimake m'mnyewa wamtima infarction;
• Thrombosis yakuya;
• Matenda ochepa;
• Sitiroko.

Kuopsa kwa zovuta kuchokera kutsika kwa HDL kumakhala kwakukulu mwa anthu omwe ali ndi cholesterol chambiri cha LDL ndi VLDL, ndipo mavuto ena azaumoyo akamakhalaponso, monga onenepa kwambiri, kuthamanga kwa magazi, kusuta ndi matenda ashuga. Muzochitika izi, kulinganiza milingo ya cholesterol ndikofunikira kwambiri.

Onani kanemayo pansipa ndikuwona zitsanzo za mankhwala ochepetsa mafuta m'thupi: