HDL: Cholesterol "Chabwino"

Zamkati

• Chidule
• Kodi cholesterol ndi chiyani?
• Kodi HDL ndi LDL ndi chiyani?
• Kodi ndingadziwe bwanji milingo yanga ya HDL?
• Kodi HDL yanga iyenera kukhala yotani?
• Kodi ndingakweze bwanji mulingo wanga wa HDL?
• Ndi chiyani china chomwe chingakhudze mulingo wanga wa HDL?

Chidule

Kodi cholesterol ndi chiyani?

Cholesterol ndi chinthu chopaka mafuta, chofanana ndi mafuta chomwe chimapezeka m'maselo onse m'thupi lanu. Chiwindi chanu chimapanga cholesterol, komanso chimakhala mu zakudya zina, monga nyama ndi mkaka. Thupi lanu limafunikira cholesterol kuti igwire bwino ntchito. Koma kukhala ndi cholesterol yambiri m'magazi mwako kumawonjezera chiopsezo cha matenda amitsempha.

Kodi HDL ndi LDL ndi chiyani?

HDL ndi LDL ndi mitundu iwiri ya lipoproteins: ndi mafuta (lipid) ndi protein. Lipids imafunika kulumikizidwa ndi mapuloteni kuti azitha kuyenda m'magazi. HDL ndi LDL ali ndi zolinga zosiyanasiyana:

• HDL imaimira lipoproteins wambiri. Nthawi zina amatchedwa "cholesterol" yabwino chifukwa imanyamula mafuta m'thupi lanu kubwerera m'chiwindi. Chiwindi chanu chimachotsa cholesterol mthupi lanu.
• LDL imayimira lipoproteins yotsika kwambiri. Nthawi zina amatchedwa "cholesterol" yoyipa chifukwa kuchuluka kwa LDL kumabweretsa kuchuluka kwa cholesterol m'mitsempha yanu.

Kodi ndingadziwe bwanji milingo yanga ya HDL?

Kuyezetsa magazi kumatha kuyeza kuchuluka kwama cholesterol anu, kuphatikiza HDL. Nthawi ndi kangati zomwe muyenera kuyezetsa zimadalira msinkhu wanu, zoopsa, komanso mbiri ya banja. Malingaliro onsewa ndi awa:

Kwa anthu omwe ali ndi zaka 19 kapena ochepera:

• Chiyeso choyamba chiyenera kukhala pakati pa zaka 9 mpaka 11
• Ana ayenera kuyesedwanso zaka zisanu zilizonse
• Ana ena amatha kuyezetsa kuyambira ali ndi zaka 2 ngati pali mbiri yabanja yokhudza cholesterol yamagazi, matenda amtima, kapena sitiroko

Kwa anthu omwe ali ndi zaka 20 kapena kupitirira:

• Achichepere akulu ayenera kuyesa mayeso zaka zisanu zilizonse
• Amuna azaka zapakati pa 45 mpaka 65 ndipo azimayi azaka 55 mpaka 65 ayenera kukhala nawo zaka 1 mpaka 2 zilizonse

Kodi HDL yanga iyenera kukhala yotani?

Ndi cholesterol ya HDL, manambala apamwamba ndi abwinoko, chifukwa mulingo wokwanira wa HDL ungachepetse chiopsezo chanu chamatenda am'mimba ndi sitiroko. Kutalika kwa HDL yanu kumatengera zaka zanu komanso kugonana:

Kodi ndingakweze bwanji mulingo wanga wa HDL?

Ngati mulingo wanu wa HDL ndi wotsika kwambiri, kusintha kwa moyo kumatha kuthandizira. Kusintha kumeneku kumathandizanso kupewa matenda ena, ndikupangitsa kuti mukhale bwino pakatikati:

• Idyani chakudya chopatsa thanzi. Kuti mukulitse HDL mulingo woyenera, muyenera kudya mafuta abwino m'malo mwa mafuta oyipa. Izi zikutanthauza kuchepetsa mafuta okhuta, omwe amaphatikizapo mkaka wamafuta ndi tchizi, nyama zamafuta kwambiri ngati soseji ndi nyama yankhumba, ndi zakudya zopangidwa ndi batala, mafuta anyama, ndi kufupikitsa. Muyeneranso kupewa mafuta opatsirana, omwe atha kukhala margarines ena, zakudya zokazinga, ndi zakudya zopangidwa monga zinthu zophika. M'malo mwake, idyani mafuta osakwaniritsidwa, omwe amapezeka mu avocado, mafuta azamasamba monga maolivi, ndi mtedza. Chepetsani chakudya, makamaka shuga. Komanso yesetsani kudya zakudya zambiri mwachilengedwe, monga oatmeal ndi nyemba.
• Khalani pa thupi lolemera. Mutha kuwonjezera mulingo wa HDL pochepetsa thupi, makamaka ngati muli ndi mafuta ambiri m'chiuno mwanu.
• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse kumakweza kuchuluka kwanu kwa HDL, komanso kutsitsa LDL yanu. Muyenera kuyesa kuchita masewera olimbitsa thupi mwamphamvu mphindi 30, makamaka masiku onse.
• Pewani ndudu. Kusuta fodya komanso kukoka utsi womwe umapatsidwa kumatha kutsitsa HDL. Ngati mumasuta, funsani omwe akukuthandizani kuti akuthandizeni kupeza njira yabwino yosiyira kusuta. Muyeneranso kupewa kupewa utsi wa fodya.
• Chepetsani mowa. Kumwa mowa pang'ono kumachepetsa kuchuluka kwanu kwa HDL, ngakhale maphunziro ena amafunika kutsimikizira izi. Zomwe tikudziwa ndikuti mowa wambiri umatha kunenepa, ndipo umatsitsa HDL.

Mankhwala ena a cholesterol, kuphatikizapo ma statins ena, amatha kukweza mulingo wanu wa HDL, kuwonjezera kutsitsa msinkhu wanu wa LDL. Opereka chithandizo chamankhwala samakonda kupereka mankhwala kuti akweretse HDL. Koma ngati muli ndi HDL yotsika komanso mulingo wa LDL, mungafunike mankhwala.

Ndi chiyani china chomwe chingakhudze mulingo wanga wa HDL?

Kutenga mankhwala ena kumachepetsa milingo ya HDL mwa anthu ena. Mulinso

• Beta blockers, mtundu wa mankhwala a kuthamanga kwa magazi
• Anabolic steroids, kuphatikiza testosterone, mahomoni amphongo
• Ma progestin, omwe ndi mahomoni achikazi omwe ali m'mapiritsi ena oletsa kubereka ndi mankhwala obwezeretsa mahomoni
• Benzodiazepines, mankhwala omwe amagwiritsidwa ntchito nthawi zambiri kukhala ndi nkhawa komanso kugona tulo

Ngati mukutenga imodzi mwazi ndipo muli ndi HDL yotsika kwambiri, funsani omwe akukuthandizani ngati mupitiliza kuwatenga.

Matenda ashuga amathanso kutsitsa kuchuluka kwanu kwa HDL, motero zimakupatsani chifukwa china chothanirana ndi matenda anu ashuga.