Chii chinonzi HDL? Ngatitaurei nezve cholesterol 'yakanaka' mumuviri wedu (HDL Cholesterol)

Patinonzwa izwi rekuti cholesterol, vazhinji vedu tinotya, handiti? Zvinhu zvakaita sekuti "Oh, ndinoshamisika kana cholesterol yangu yakakwira," "Handigone kudya chikafu chine mafuta," zvinouya mupfungwa dzangu. Asi waiziva here kuti haasi marudzi ese echolesterol akashata pahutano hwedu? Pane rudzi rwecholesterol runobatsira muviri wedu zvakanyanya, ruchiita se 'shamwari yakanaka'. Ndiyo cholesterol 'yakanaka', kureva HDL, ndiyo yatichataura nezvayo nhasi.

Zvichitaurwa zviri nyore, chii chinonzi HDL?

Zvinorehwa zvizere neHDL ndekuti High-Density Lipoprotein . Zvino, zita iri ringanzwika serakaoma, asi zviri nyore chaizvo. Fungidzira kuti mitsipa yeropa rako ndiyo migwagwa mikuru muguta. Sekuungana kwemotokari nemarara zvisina basa mumigwagwa iyi, cholesterol 'yakaipa' (LDL) inogonawo kuungana mumitsipa yedu yeropa.

Ndipo panobuda munhu mukuru wedu, HDL. HDL yakafanana neboka remuguta rinochenesa migwagwa iyi. Zvidimbu zveHDL izvi zvinofamba nemutsinga dzeropa, zvichitora cholesterol yakaipa (LDL) isingadiwe, yakaungana pamadziro uye ichiiendesa zvakananga kuchiropa. Muchiropa ndimo munogadziriswa cholesterol yakaipa iyi uye inobviswa mumuviri. Ndosaka tichiti HDL 'cholesterol yakanaka' nekuti inobatsira kuchengetedza tsinga dzeropa dzakachena.

Sei HDL 'yakanaka' uye LDL 'yakaipa'?

Cholesterol imhando yemafuta anodiwa nesero rega rega mumuviri wedu. Asi dambudziko riri munzira iyo cholesterol iyi inofamba nayo muropa. Haifambi yoga, inofamba pamwe chete nemamorekuru anotakura mapuroteni anonzi lipoproteins. HDL neLDL mhando mbiri dzakadaro dzekutakura. Mabasa avo akasiyana zvachose. Ngatinzwisisei izvi netafura.

Pamusoro pezvo, HDL inochengetedza mukati metsinga dzedu dzeropa (endothelium), ichidzivirira kuti dzisakwekwe kana kukuvara. Zvakafanana nekuisa plaster pamadziro, kuachengetedza, uye kuita kuti arambe akanaka.

Kunzwisisa mushumo wako we cholesterol (Lipid Profile)

Kana waongororwa ropa kuti uone cholesterol yako, mushumo waunowana unonzi Lipid Profile. Une zvinhu zvakasiyana-siyana. Ngatione kuti ndezvipi.

• Cholesterol Yose: Iyi ndiyo huwandu hwemarudzi ese echolesterol mumuviri wako: HDL, LDL, uye VLDL.
• LDL (Low-Density Lipoprotein): Iyi ndiyo cholesterol 'yakaipa'. Kana huwandu hwacho hwakwira, ndipo pahunonyanya kuipa pamoyo.
• HDL (High-Density Lipoprotein): Iyi ndiyo cholesterol 'yakanaka'. Kana kukosha kwayo kwakakwira, zvinobatsira mwoyo wako.
• VLDL (Very Low-Density Lipoprotein): Iyi zvakare mhando yecholesterol yakaipa, senge LDL.
• Triglycerides: Iyi imwe mhando yemafuta inowedzerwa mumuviri kubva muchikafu chatinodya. Kuwedzera kwehuwandu uhwu kunowedzerawo njodzi yezvirwere zvemwoyo.

HDL yako inofanira kunge yakaita sei?

Kana huwandu hweHDL hwakakwira, zviri nani. Kazhinji, huwandu hune hutano hwakanaka ndehwekuti:

• Nhamba yakanakisisa yekudzivirira chirwere chemwoyo: 60 mg/dL kana kupfuura.
• Kuvarume: 40 mg/dL kana kupfuura inoderedza njodzi.
• Kuvakadzi: 50 mg/dL kana kupfuura inoderedza njodzi.
• Kune vana vane makore 2-19: 45 mg/dL kana kupfuura inoonekwa seyakajairika.

Zvisinei, kana huwandu hweHDL yako huri pasi pe40 mg/dL (varume) kana 50 mg/dL (vakadzi), zvinogona kunge zviri izvo zvinowedzera njodzi yako yechirwere chemwoyo.

Ndezvipi zvikonzero zvekuderera kwemazinga eHDL?

Pane zvikonzero zvakawanda nei huwandu hweHDL yako hunogona kudzikira:

• Zvirwere zvemajini: Vamwe vanhu havakwanisi kudzora huwandu hwecholesterol yavo nekuda kwezvikonzero zvemajini. Chirwere cheTangier uye hyperlipidemia yemhuri zvinhu zviviri zvakadaro.
• Metabolic Syndrome: Dambudziko guru, rinosanganisira chirwere cheshuga, BP, uye kufuta mudumbu, izvo zvinogona kukonzera kuderera kweHDL.
• Kufuta: Kuwedzera kwehuremu hwemuviri, kunyanya kana mafuta akaiswa mudumbu, kunogona kukonzera kudzikira kwemazinga eHDL.
• Kusvuta nekushandisa fodya: Nicotine iri mufodya inoderedza zvakananga huwandu hwe cholesterol 'yakanaka' mumuviri wako.
• Mimwe mishonga: Mimwe mishonga inoshandiswa kurapa BP yakakwira (yakadai se beta blockers) inogonawo kuderedza huwandu hweHDL.

Ko HDL yakakwira zvakanyanya idambudzikowo here?

Kunyange zvazvo zvichionekwa zvakanaka kuva neHDL yakakwira, mune dzimwe nguva, huwandu hweHDL hwakakwira zvisingawanzoitiki (semuenzaniso, hwakakwira kupfuura 80 mg/dL) hunogona kuva chiratidzo chemamwe mamiriro ezvinhu emajini. Saka, kana ukaona chero kusarongeka mumushumo wako wecholesterol, zvakanaka kutaura nachiremba wako nezvazvo.

Zvakanaka, saka tinofanira kuitei kuti tiwedzere HDL?

Kana huwandu hweHDL yako hwakaderera, pane zvinhu zvakati wandei zvaunogona kuita kuti uwedzere. Izvi zvakanaka kwazvo pahutano hwako hwese.

1. Rovedza muviri nguva dzose: Ita maekisesaizi ekurovedza muviri, akadai sekufamba, kumhanya, kushambira, kana kutasva bhasikoro, kwemaminitsi makumi matatu kusvika makumi matanhatu pazuva, mazuva mazhinji evhiki.

2. Rega kusvuta zvachose: Izvi zvinofanirwa kuitwa. Kana wangorega kusvuta, huwandu hweHDL yako huchawedzera zvishoma nezvishoma.

3. Ramba uine huremu hwakanaka: Kuderedza huremu hakungowedzeri HDL chete, asiwo kunokudzivirira kubva kune zvimwe zvirwere zvakawanda, zvakaita sechirwere chemwoyo nechirwere cheshuga.

4. Tora kudya kwakanaka: Deredza kudya kwaunoita zvekudya zvine mafuta, zvakakangwa, zvine shuga, uye zvekudya zvinokurumidza kudya zvakanyanya sezvinobvira. Pane kudaro, isa miriwo, michero, nyemba, zviyo (gorosi rose, oats), hove, avocado, nemafuta ane hutano akadai semafuta emuorivhi mukudya kwako.

5. Deredza kunwa doro: Kana ukanwa doro, ita izvozvo zvine mwero.

Vanachiremba vanowanzo kurudzira kuti uongorore huwandu hwecholesterol yako kanenge kamwe chete mumakore mashanu ega ega. Zvisinei, kana uine zvimwe zvinhu zvinogona kukonzera njodzi, chiremba wako anogona kukurudzira kuti uongorore kakawanda.