Duk wanda ya kalli hanyoyi don kara yawan matakan da ake kira HDL cholesterol (wato, "kyakkyawan cholesterol"), tabbas ya zo a fadin shawarwarin don yin aiki. Wannan shi ne saboda motsa jiki na yau da kullum , musamman aikin motsa jiki, an hade da halayen cholesterol mafi girma na HDL. Amma yaya nauyin motsa jiki dole ne ka yi don tada hankalinka na HDL?
Mene ne Hakanan Cholesterol na HDL?
Tsarancin lipoproteins (HDL) masu girma suna daukar nauyin cholesterol mai yawa daga ganuwar arteries zuwa hanta. Saboda ƙididdigar cholesterol muhimmiyar siffar atherosclerosis , cire ƙwayar cholesterol daga arteries yana da muhimmiyar mahimmanci ga rigakafin cutar cututtukan zuciya.
A cikin hanta, zazzaɗar cholesterol daga ƙwayoyin HDL sun hadu; Mafi yawa daga cikinsu an canza zuwa bile, wanda aka cire shi ta jiki ko amfani da shi don narkewa. Wannan tsari na maganin cholesterol - tsarin "sauye-sauye na hanyar sauye-sauye" - yana taimakawa wajen hana ko juya cututtukan zuciya. Hakanan babban darajar cholesterol na HDL, saboda haka, yana nufin cewa ana amfani da yawan ƙwayar cholesterol mai yawa, wanda shine abu mai kyau. Sabili da haka, yana da kyawawa don samun matsayi mafi girma na HDL cholesterol. Alal misali, matakan HDL sama da 60 MG / dl suna hade da rage haɗarin cututtukan zuciya.
Shaidun Nazarin Harkokin Ayyuka da HDL Cholesterol
Masana sun san dogon lokaci cewa motsa jiki na taimakawa wajen samar da kayan aiki da kuma dacewar wasu enzymes wanda ke inganta wannan tsari na "sauye-sauye da ƙwayar cholesterol". Amma yaya nauyin aikin ya zama dole don cimma nasarar wannan?
Nazarin da masu bincike na Japan suka gudanar ya zana wani haske game da tambayar yadda irin motsa jiki, mita, da kuma tasirin tasiri na HDL cholesterol.
A cikin zane-zane, masu binciken daga Tokyo sun gwada tasirin motsa jiki a kan matakan HDL. Sun hada da bayanai daga 35 gwajin da bazuwar gwagwarmayar nazarin sakamako na motsa jiki a kan matakan HDL a cikin manya.
Duk da yake tsarin motsa jiki ya bambanta a cikin waɗannan nazarin, a kan ƙananan batutuwa a cikin waɗannan nazarin da aka yi na minti 40, sau uku zuwa hudu sau ɗaya a kowani mako, kuma an auna sakamako akan HDL bayan makon takwas zuwa 27.
A cikin nazarin, mahalarta sun ƙaru a HDL cholesterol kimanin 2.5 mg / dL. Wannan karuwa a cikin HDL cholesterol ne kawai mai ladabi amma yana da mahimmanci.
Ta wasu ƙididdiga, haɗuwa cikin hadarin zuciya na kashi biyu zuwa uku cikin dari yana haɗuwa da ƙaruwar 1 mg / dL a cikin HDL. Duk da yake irin wannan lissafi yana dogara ne akan ƙirar tsinkaye kuma ba ainihin gwaji na asibiti ba, wannan kimanin kimanin 2.5 mg / dL a cikin HDL na iya zama ainihin adadin ƙananan cututtuka na zuciya.
Zai yiwu mafi binciken da ya fi ban sha'awa daga wannan binciken shi ne lura cewa tsawon lokaci na zaman motsa jiki - kuma ba mita ko ƙarfin motsa jiki ba - wanda yafi dacewa da daidaituwa tare da ƙarar matakan HDL. Masu binciken sun ruwaito cewa a cikin darussan binciken da ake amfani dasu na akalla minti 20, kowane karamin karin minti 10 a lokacin gwaji ya hade da ƙarin 1.4 MG / dL na HDL.
Yawancin Ayyuka Kuna Bukata?
Wannan zane-zane yana wakiltar mafi kyau ma'auni wanda muka haɓaka ƙarfin motsa jiki tare da matakan cholesterol HDL. Sakamakon wannan binciken ya nuna cewa yin amfani da akalla sau uku zuwa hudu a kowane mako don akalla minti 20 (ko da yake 40 zai fi kyau) ya kamata ya taimake ka ƙara matakan HDL. A gaskiya ma, ƙaruwa na zaman zaman motsa jiki ta hanyar yin aiki da hankali (wato, ta hanyar tafiya cikin hankali idan ya cancanta), ya bayyana shine hanya mafi kyau wajen fassarar motsa jiki zuwa mafi girma matakan HDL.
Sauran Sauye-sauye
Bugu da ƙari, motsa jiki, wasu canje-canje na rayuwa zasu iya taimaka maka ƙara girman matakin ku na HDL.
Wadannan sun haɗa da:
- Kashe shan taba, wanda zai iya ƙara yawan cholesterol na HDL har zuwa kashi 10.
- Rage nauyi: Domin kowane nauyin fam guda 6, HDL zai iya ƙaruwa ta 1 mg / dL.
- Zaɓar da ƙwayoyin da suka fi lafiya irin su tsoka da tsofaffin ƙwayoyin da aka samo a cikin zaitun, kirki da man da canola da kwayoyi, kifaye, da sauran kayan da ke dauke da acid mai-omega-3 .
- Yin amfani da barasa a cikin gyare-gyaren: Ba fiye da abin sha daya a rana ga mata da sha biyu a rana ga maza masu shekaru 65 da matasa.
Kalma Daga
Matsakanin mafi girma na HDL cholesterol suna hade da ƙananan cututtukan zuciya. Aiki na yau da kullum shine hanya daya don ƙara yawan matakan HDL. Ya bayyana cewa tsawon lokacin aikin motsa jiki shine muhimmiyar mahimmanci don samun nasara wajen haɓaka HDL tare da motsa jiki.
> Sources:
> Kodama S, Tanaka S, Saito K, et al. Hanyoyin Harkokin Ayyukan Harkokin Harkokin Kiwon Lafiyar Harkokin Harkokin Harkokin Aikin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Aiki. Arch Intern Med 2007; 167: 999-1008.
> Mackey RH, Greenland P, Goff DC Jr, et al. Ƙananan Cholesterol da Liposrotein da ƙananan ƙwayoyin cuta, Carotid Atherosclerosis, da kuma Ayyukan Kwanan baya: MESA (Mahimmanci na Nazarin Atherosclerosis). J Am Coll Cardiol 2012; 60: 508.