Ƙara yawan cholesterol mai kyau
Babban matakan da ake kira HDL cholesterol, wanda ake kira "cholesterol" mai kyau, suna haɗuwa da ƙananan cututtuka na cututtuka na zuciya (CAD) . Ya bayyana cewa nau'o'in Harshen Harshen "Likita" sune ganuwar jini, tsaftace ƙwayar cholesterol wanda zai iya amfani dashi don sanya alamun da ke haifar da CAD. Hakanan kuma an dauki nauyin hawan cholesterol na HDL zuwa hanta, inda aka sarrafa shi zuwa bile, kuma ya ɓoye cikin hanji da kuma daga jiki.
Sabili da haka, ka'idar da ke faruwa yanzu, idan muka auna ma'aunin ƙwayar cholesterol na HDL, muna auna yadda yaduwar jini da ake yiwa "jini" ba tare da yaduwar cholesterol ba.
Tsaida Hakanan Cholesterol HDL
Matsakanin HDL da ke ƙasa da 40 MG / dL suna haɗuwa da haɗarin ƙwayar CAD, ko da a mutanen da yawancin cholesterol da LDL cholesterol sune al'ada. Matsakanin HDL tsakanin 40 da 60 MG / dL ana daukar su "al'ada," kuma basu da tasiri sosai game da hadarin CAD daya ko wata. Duk da haka, matakan HDL fiye da 60 MG / dL suna haɗuwa da ƙananan cututtukan zuciya .
A wasu kalmomi, labarun ya kasance: mafi girman matakan HDL, mafi kyau.
Duk da yake wannan tunanin yana tunanin kusan kusan gaskiya ne, a cikin 'yan shekarun nan an gano gardama cikin maganin shafawa. Kamfanonin ƙwayoyi sun kashe miliyoyin daloli da suka bunkasa kwayoyi da suka bunkasa matakan cholesterol HDL. Duk da haka, ga abin takaici, waɗannan kwayoyi sun kasa rage yawan ƙwayar zuciya - duk da cewa suna yin matakan HDL.
An kawar da ƙwayar akalla biyu daga cikin wadannan kwayoyi yanzu an dakatar. (Ƙari a kan wannan ƙasa.) Saboda haka tarihin HDL ya fi rikitarwa fiye da masana kimiyya tun da farko sun yi bege.
Ta Yaya Zamu Rarraba Matsayinmu na HDL?
Abin farin ciki, har yanzu yana da gaskiya cewa lokacin da matakan HDL suka karu "ta halitta" (wato, ba daga shan kwayoyi ba), wadannan ƙananan matakin HDL suna hade da ƙananan cututtukan zuciya na zuciya.
Saboda haka, ta yaya za mu ƙara matakan mu na HDL a hanya mai amfani?
Ayyukan Aerobic
Mutane da yawa ba sa so su ji shi, amma wasan kwaikwayon na yau da kullum (duk wani motsa jiki, kamar tafiya, raguwa ko hawa motsa jiki, wanda ya taso zuciyarka don 20 zuwa minti 30 a lokaci daya) na iya zama hanya mafi mahimmanci don haɓaka HDL matakan. Shaidu na baya suna nuna cewa tsawon lokacin motsa jiki , maimakon tsanani, shine muhimmin mahimmanci wajen inganta HDL cholesterol. Amma duk wani motsa jiki na aerobic zai taimaka.
Rashin Lokaci
Sakamakon ƙananan sakamako ba kawai a ƙara yawan LDL cholesterol amma kuma a cikin rage HDL cholesterol. Idan kayi nauyi, rage girmanka ya kamata kara yawan matakanka na HDL. Wannan yana da mahimmanci idan yawancin nauyin da aka adana a cikin jikinku na ciki; Yawancin ku-hip-hip yana da mahimmanci a cikin ƙayyade ko ya kamata ku maida hankali akan asarar nauyi.
Tsaya shan taba
Idan kina shan taba, barin taba zai haifar da karuwa a cikin matakan HDL (Wannan shine kadai amfanin da zan iya tunanin cewa masu shan taba suna da wadanda basu taba shan taba ba - yana ba su wani abu don yin hakan zai tada HDL.) Karanta game da shan taba cessation.
Yanke Gubar Magunguna Mai Riga
Ana iya kasancewa a cikin yawancin kayan da aka fi so da abinci mai yalwace-duk abin da alamun abinci mai laushi ya rubuta "sassan kayan lambu mai yawan gaske" - don haka kawar da su daga abincin ba aikin banza ne ba.
Amma trans fat acid ba kawai ƙara LDL cholesterol matakan, sun rage rage HDL cholesterol matakan. Cire su daga abincinku zai kusan haifar da karuwa mai zurfi a cikin matakan HDL.
Barasa
Tare da gafara ga Ƙungiyar Zuciya ta Amirka, wanda ke hana likitoci su gaya wa marasa lafiya game da amfani da barasa: daya ko biyu abin sha a kowace rana na iya kara yawan matakai na HDL. Fiye da ɗaya ko sha biyu a kowace rana, wanda yayi gaggawa don ƙarawa, zai iya haifar da matsalolin lafiya kamar ƙwaƙwalwar zuciya . Kuma, rashin alheri, akwai mutane da yawa waɗanda ba su da ikon iyakancewar abincin su na sha daya ko biyu a kowace rana.
Anan yafi kan barasa da zuciya .
Ƙara ƙwayar da ke cikin ƙoshin ku
Tatsun da aka gano a canola, man fetur, ko man zaitun da man shanu na man shanu zai iya ƙara yawan matakan cholesterol HDL ba tare da kara yawan cholesterol ba.
Ƙara Sanya Mai Soluble zuwa Abincin ku
Ana iya samun fibobi masu zafin jiki a cikin hatsi, 'ya'yan itatuwa, kayan lambu, da legumes, kuma ya haifar da raguwa a cikin LDL cholesterol da kuma ƙara yawan cholesterol na HDL. Don mafi kyau sakamakon, akalla biyu hidima a rana ya kamata a cinye.
Sauran Abincin Abinci don Ƙara HDL
An nuna ruwan 'ya'yan itacen Cranberry don ƙara matakan HDL. Kifi da sauran abinci waɗanda ke dauke da acid mai-omega-3 na iya ƙaddamar matakan HDL. A cikin mata masu auren mata (amma ba, a fili, a cikin maza ko maza-mata-mazaopausal) karaci na kara yawan karawa zai iya ƙara matakan HDL.
Mene ne Game da Abincin Abincin-Fat?
Bayanai masu mahimmanci a yanzu suna nuna cewa cin abinci maras yisti yakan rage - maimakon ƙara - matakan HDL. Wannan sakamakon ba a sanya shi ta musamman da "bai isa ba," amma, ya haifar da cinye yawancin carbohydrates. Ƙungiyar Zuciya ta Amurka da Kwalejin Kwalejin Kwayar Nahiyar Amirka sun dakatar da dakatar da bayar da abinci marar yisti don kare cututtukan zuciya. Lalle ne, ƙayyadaddun ƙwayoyin carb - kuma ba kayan abincin mai ƙananan - waɗanda suke haɗuwa da matakai mafi girma na HDL.
Menene Game da Drugs?
Drug farfado don inganta HDL cholesterol matakan da, ya zuwa yanzu, kasance jin kunya. Duk da yake sha'awar kwayoyi da zai kara yawan matakai na HDL ne kawai a cikin 'yan shekarun da suka wuce, abubuwan da suka faru a kwanan nan sun shawo kan wannan sha'awar.
Statins , ƙwayar magungunan da suka tabbatar da nasara sosai wajen rage LDL cholesterol, basu da tasiri sosai wajen kara matakan HDL.
Domin shekaru, niacin shine babban magungunan maganin miyagun ƙwayoyi don inganta matakan HDL. Niacin yana daya daga cikin bitamin B. Yawancin niacin da ake buƙata don ƙaddara matakan HDL yana da girma, duk da haka, an ƙayyade shi azaman magani idan aka yi amfani dashi don wannan dalili.
Baya ga rashin jin daɗi na shan kashi, ƙwararrun gwaje-gwaje biyu da aka yi tsammani gwajin gwagwarmaya sun nuna cewa ƙaddamar da matakin HDL tare da niacin bai nuna wani ci gaba a sakamakon cututtuka na zuciya ba. Bugu da ƙari, jiyya da niacin ya danganta da haɗarin ƙwayar cuta kuma ya kara yawan rikitarwa na ciwon sukari. A wannan lokaci, mafi yawan likitocin suna da wuya su tsara magungunan cike da magunguna don manufar inganta matakan HDL.
Zai yiwu mafi muni duka, sababbin magungunan kwayoyi (wanda ake kira CETP-inhibitors), wanda kamfanonin kamfanoni masu yawa sun tasowa da yawa don bunkasa matakin HDL, sun zama babban jin kunya. Duk da yake waɗannan kwayoyi sun karu matakan HDL, ba su nuna ikon da zai inganta halayyar zuciya ba - kuma akasin haka, nazarin ya nuna cewa yana ciwo cikin ƙwayar zuciya da wasu daga cikin kwayoyi. Babu tabbace a yau ko wani CETP-inhibitors zai isa kasuwa.
Kalma Daga
Matsakanin mafi girma na HDL cholesterol suna haɗuwa da ƙananan ƙwayar zuciya. Duk da yake hanyoyin maganin maganin maganin maganin maganin magungunan kamfanoni na kamfanonin HDL sun riga sun zama abin raunin hankali, akwai zabi da yawa da za mu iya yin hakan wanda zai rage rashin lafiyar mu a general, da kuma matakan HDL musamman.
> Sources:
> Masu bincike mai zurfi mai tsayi. Niacin a cikin marasa lafiya tare da Low HDL Cholesterol Levels karbar m Statin Far. > N Engl J Med > 2011; 365: 2255-2267 DOI: 10.1056 / NEJMoa1107579.
> Nicholls SJ, Brewer HB, Kastelein JJ, et al. Hanyoyin CETP Mai hanawa Evacetrapib Sarrafa a matsayin Monotherapy ko a Haɗuwa tare da Statins a kan HDL da LDL Cholesterol: Ƙarƙashin Control Control. > JAMA > 2011; 306: 2099.
> Stone NJ, Robinson JG, Lichtenstein AH, et al. 2013 ACC / Dokokin Sharuɗɗa a kan maganin Cutar Cholesterol na jini don Rage Ciwon Halitta na Inganci na Inherosclerotic a Manya: Rahoton Cibiyar Kasuwancin Kasuwancin Amirka da Cibiyar Harkokin Kasuwancin Amirka ta Harkokin Kasuwanci. > Yanayin > 2014; 129: S1.