Yintoni i-HDL? Masithethe nge-cholesterol 'elungileyo' emizimbeni yethu (i-HDL Cholesterol)

Xa sisiva igama elithi cholesterol, uninzi lwethu luyesaba, akunjalo? Izinto ezinje ngokuthi "Owu, ndiyazibuza ukuba i-cholesterol yam iphezulu na," "Andinakutya ukutya okunamafutha," zifika engqondweni. Kodwa ubusazi na ukuba ayizizo zonke iintlobo ze-cholesterol ezimbi kwimpilo yethu? Kukho uhlobo lwe-cholesterol olunceda kakhulu imizimba yethu, olusebenza 'njengomhlobo olungileyo'. Yiyo leyo i-cholesterol 'elungileyo', oko kukuthi, i-HDL, nto leyo esiza kuthetha ngayo namhlanje.

Ngamafutshane, yintoni i-HDL?

Intsingiselo epheleleyo ye-HDL yi- High-Density Lipoprotein . Eli gama lisenokuvakala liyinkimbinkimbi kancinci, kodwa lilula kakhulu. Khawuthelekelele ukuba imithambo yegazi yakho yeyona ndlela iphambili kwisixeko. Njengokuba ukuxinana kweemoto kunye nenkunkuma engafunekiyo iqokelelana kwezi ndlela, i-cholesterol 'embi' (LDL) nayo inokuqokelelana kwimithambo yegazi yethu.

Kulapho ke umlinganiswa wethu ophambili, i-HDL, ephuma khona. I-HDL ifana neqela lesixeko elicoca kakhulu elicoca ezi zitalato. La masuntswana e-HDL ahamba ngemithambo yegazi, ethatha i-cholesterol embi (LDL) engafunekiyo, eqokelele eludongeni aze ayithathe ayiyise ngqo esibindini. Kusesibindini apho le cholesterol imbi icutshungulwa khona kwaye ikhutshwe emzimbeni. Yiyo loo nto sibiza i-HDL ngokuthi 'i-cholesterol elungileyo' kuba inceda ukugcina imithambo yegazi icocekile.

Kutheni i-HDL 'ilungile' kwaye i-LDL 'imbi'?

I-cholesterol luhlobo lwamafutha olufunwa yiseli nganye emzimbeni wethu. Kodwa ingxaki ikwindlela le cholesterol ehamba ngayo egazini. Ayihambi yodwa, ihamba kunye neemolekyuli ezithwala iiproteni ezibizwa ngokuba zii-lipoprotein. I-HDL kunye ne-LDL ziintlobo ezimbini ezinjalo zabathwali. Imisebenzi yazo yahlukile ngokupheleleyo. Masiqonde oku ngetafile.

Ukongeza, i-HDL igcina ulwelo lwangaphakathi (i-endothelium) lwemithambo yethu yegazi, ithintela ukuba ingakrweleki okanye yonakale. Kufana nokufaka iplasta eludongeni, ukulugcina luhle, kwaye luhlale luhle.

Ukuqonda ingxelo yakho ye-cholesterol (iProfayili yeLipid)

Xa uvavanywa igazi ukuze kuhlolwe i-cholesterol yakho, ingxelo oyifumanayo ibizwa ngokuba yiLipid Profile. Inemilinganiselo eyahlukeneyo. Masibone ukuba zeziphi.

• I-Cholesterol iyonke: Le yindibaniselwano yazo zonke iintlobo ze-cholesterol emzimbeni wakho: i-HDL, i-LDL, kunye ne-VLDL.
• I-LDL (i-Low-Density Lipoprotein): Le yi-cholesterol 'embi'. Okukhona inqanaba liphezulu, kokukhona iba mandundu entliziyweni.
• I-HDL (i-High-Density Lipoprotein): Le yi-cholesterol 'elungileyo'. Okukhona ixabiso liphezulu, kokukhona kungcono entliziyweni yakho.
• I-VLDL (i-Lipoprotein eNcinci kakhulu): Olu luhlobo lwe-cholesterol embi, njenge-LDL.
• Ii-Triglycerides: Olu lolunye uhlobo lwamafutha olongezwa emzimbeni ngokutya esikutyayo. Ukonyuka kweli xabiso kwandisa umngcipheko wesifo sentliziyo.

Inqanaba lakho le-HDL lifanele libe njani?

Okukhona inqanaba le-HDL liphezulu, kokukhona lingcono. Ngokubanzi, amanqanaba asempilweni ngala alandelayo:

• Inqanaba elifanelekileyo lokukhusela kwisifo sentliziyo: 60 mg/dL okanye ngaphezulu.
• Kumadoda: 40 mg/dL nangaphezulu kunciphisa umngcipheko.
• Kwabasetyhini: i-50 mg/dL okanye ngaphezulu inciphisa umngcipheko.
• Kubantwana abaneminyaka emi-2 ukuya kweli-19 ubudala: I-45 mg/dL okanye ngaphezulu ithathwa njengesiqhelo.

Nangona kunjalo, ukuba inqanaba lakho le-HDL lingaphantsi kwama-40 mg/dL (amadoda) okanye ama-50 mg/dL (abafazi), isenokuba yinto eyonyusa umngcipheko wakho wesifo sentliziyo.

Zithini izizathu zokuba amanqanaba e-HDL aphantsi?

Kukho izizathu ezahlukeneyo zokuba inqanaba lakho le-HDL lisenokwehla:

• Iimeko zemfuza: Abanye abantu abakwazi ukulawula amanqanaba e-cholesterol yabo ngenxa yezinto zemfuza. Isifo saseTangier kunye ne-familial combined hyperlipidemia zimbini zezi meko.
• Isifo seMetabolic Syndrome: Ingqokelela yeemeko, eziquka isifo seswekile, uxinzelelo lwegazi oluphezulu, kunye nokutyeba esiswini, ezinokukhokelela kumanqanaba aphantsi e-HDL.
• Ukutyeba kakhulu: Ubunzima bomzimba obongezelelekileyo, ingakumbi xa amafutha ebekwe kwindawo yesisu, kunokubangela ukwehla kwamanqanaba e-HDL.
• Ukutshaya nokusebenzisa icuba: I-nicotine ekwicuba inciphisa ngokuthe ngqo amanqanaba akho e-cholesterol 'alungileyo'.
• Amayeza athile: Amanye amayeza asetyenziselwa ukunyanga uxinzelelo lwegazi oluphezulu (njenge-beta blockers) anokunciphisa namanqanaba e-HDL.

Ingaba i-HDL ephezulu ngokugqithisileyo nayo iyinkinga?

Nangona ngokuqhelekileyo kuthathwa njengento elungileyo ukuba ne-HDL ephezulu, kwiimeko ezingaqhelekanga, amanqanaba aphezulu e-HDL (umz., aphezulu kakhulu kune-80 mg/dL) angaba luphawu lweemeko ezithile zemfuza. Ke ngoko, ukuba ubona naziphi na iingxaki kwingxelo yakho ye-cholesterol, kungcono ukuthetha nogqirha wakho ngayo.

Kulungile, ngoko ke kufuneka senze ntoni ukuze sonyuse i-HDL?

Ukuba inqanaba lakho le-HDL liphantsi, kukho izinto ezininzi onokuzenza ukuze ulinyuse. Ezi zilungile kakhulu kwimpilo yakho iyonke.

1. Zilolonge rhoqo: Yenza umthambo we-aerobic, njengokuhamba, ukubaleka, ukudada, okanye ukukhwela ibhayisekile, imizuzu engama-30-60 ngosuku, uninzi lweentsuku zeveki.

2. Yeka ukutshaya ngokupheleleyo: Oku kufuneka ukwenze. Wakuba uyekile ukutshaya, amanqanaba akho e-HDL aya kunyuka kancinci kancinci.

3. Gcina ubunzima bomzimba busempilweni: Ukunciphisa ubunzima akunyusi nje i-HDL, kodwa kukukhusela nakwezinye izifo ezininzi, ezifana nesifo sentliziyo nesifo seswekile.

4. Yamkela ukutya okunempilo: Nciphisa ukutya okunamafutha, okuqhotsiweyo, okuneswekile, kunye nokutya okukhawulezayo kangangoko unako. Endaweni yoko, faka imifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo (ingqolowa epheleleyo, ii-oats), intlanzi, ii-avokhado, kunye namafutha anempilo afana neoyile yomnquma ekutyeni kwakho.

5. Nciphisa ukusetyenziswa kotywala: Ukuba usela utywala, kwenze oko ngokulinganisela.

Oogqirha badla ngokucebisa ukuba ujonge amanqanaba akho e-cholesterol ubuncinane kanye emva kweminyaka emihlanu. Nangona kunjalo, ukuba unezinye izinto ezinokubangela umngcipheko, ugqirha wakho unokucebisa ukuba uvavanye rhoqo.