Indlela Yokwandisa I-HDL Cholesterol: Izindlela Eziyi-12 Zokwenza

Kubuyekezwe ngomhla ka-16 Novemba 2023

Ukugcina iphrofayili ye-lipid enempilo kubalulekile kukho konke impilo yempilo. Nakuba ngokuvamile kuvame ukunakwa kakhulu ekunciphiseni i-cholesterol ye-LDL (i-cholesterol "embi"), kubalulekile ngokufanayo ukugxila endleleni yokwandisa i-cholesterol ye-HDL (i-cholesterol "enhle").

I-High-Density Lipoprotein (HDL) cholesterol idlala indima ebalulekile ekususeni i-cholesterol eyeqile egazini, esiza ekwehliseni ingozi yesifo senhliziyo. Kulesi sihloko, sizohlola izindlela ezisebenzayo eziyi-12 zokwandisa i-cholesterol ye-HDL futhi sithuthukise iphrofayili ye-lipid.

Iyini i-HDL?

Endabeni eyinkimbinkimbi yomuntu umzimba, i-cholesterol idlala indima ebalulekile, lapho i-high-density lipoprotein (HDL) ivela njengomlingiswa ophawulekayo ofanelwe ukunakwa kwethu.

I-HDL, noma i-high-density lipoprotein, iyingxenye ebalulekile yendaba ye-cholesterol. Ngokungafani nozakwabo, i-low-density lipoprotein (LDL), i-HDL ithatha indima yokuba umnakekeli okhuthele ohlelweni lwethu lwenhliziyo nemithambo yegazi. Ivame ukudunyiswa njenge-cholesterol “enhle” ngamakhono ayo amangalisayo ekugcineni impilo yenhliziyo yethu. Izinzuzo ziningi kangangokuthi umphakathi wezempilo uhlezi ubheka ukuthi ungayinyusa kanjani i-cholesterol enhle.

Iyini indima yako empilweni yethu?

Umsebenzi oyinhloko we-HDL ukukhipha i-cholesterol eyeqile emithanjeni, ukuqinisekisa ukuthi ihlezi ingenakho ukwakheka okungaholela ekutheni izifo zenhliziyo. Empeleni, i-HDL iyindlela yokuzivikela engokwemvelo yomzimba wethu, ehlela ukukhishwa kwe-cholesterol ediphozithi engase ivimbe imithambo yegazi.

Le ndima yokuvikela ibalulekile ngoba ithinta ngqo impilo yenhliziyo nemithambo yegazi. Ngokuqonda indlela yokwandisa i-HDL enhle, sithuthukisa ngempumelelo amandla emizimba yethu yokunciphisa izingozi ezihlobene nesifo senhliziyo. I-HDL ifana nomnakekeli, oqapha ngenkuthalo inhlalakahle yethu yenhliziyo nemithambo yegazi. Lapha, sizongena emininingwaneni yokuthi ungayikhuphula kanjani i-HDL ngokwemvelo, okuhlanganisa izikhombi ezibalulekile ezifana nendlela yokuthuthukisa i-HDL ngokudla nokuzivocavoca.

Ayini amazinga e-HDL alungile?

Amazinga e-cholesterol akalwa ngamamiligremu (mg) e-cholesterol ngedesilitha (dL) yegazi noma ama-millimoles (mmol) ilitha ngalinye (L). Ku-cholesterol ye-HDL, amanani aphezulu ayakhethwa.

Izinga le-HDL	Abesilisa	Abesifazane	Izingane
Good	40 mg/dL noma ngaphezulu	50 mg/dL noma ngaphezulu	45 mg/dL noma ngaphezulu
High	60 mg/dL noma ngaphezulu	60 mg/dL noma ngaphezulu	200 mg/dL noma ngaphezulu
ongaphakeme	Ngaphansi kuka-40 mg/dL	Ngaphansi kuka-50 mg/dL	Akusebenzi (n/a)

Ukudla kuwathinta kanjani amazinga e-cholesterol?

Ukudla kudlala indima ebalulekile ekuthinteni amazinga e-cholesterol emzimbeni wakho. Nansi indlela:

Amafutha Agcwele: Atholakala enyameni ebomvu, ebhotela, nakushizi, lawa mafutha angakhuphula amazinga akho e-cholesterol "embi" e-LDL.
Amafutha E-Trans: Atholakala kokunye ukudla okuthosiwe nasezimpahleni ezibhakiwe, lezi zingase futhi zandise i-cholesterol ye-LDL futhi zehlise i-cholesterol "enhle" ye-HDL.
I-Fiber-Rich Foods: I-Oats, izithelo, nemifino iqukethe i-fiber esiza ukwehlisa i-cholesterol ye-LDL.
Amafutha Anempilo: Ukudla okunjengamantongomane, amafutha omnqumo, nezinhlanzi kunamafutha anempilo angathuthukisa amazinga e-HDL e-cholesterol.

Izindlela eziyi-12 zokwandisa i-HDL Cholesterol

Ukuzivocavoca Okuvamile: Ukuzivivinya umzimba okuvamile kungenye yezindlela ezinamandla kakhulu zokunyusa amazinga e-HDL cholesterol. Ukuzibandakanya ohlelweni lwemithi okungenani imizuzu engu-150 yokuzivocavoca kwe-aerobic okunamandla okumaphakathi ngesonto kungakhuphula kakhulu amazinga e-HDL e-cholesterol.
Yidla Amafutha Anempilo: Shintshanisa amafutha agcwele kanye namafutha e-trans ekudleni kwakho bese ufaka amafutha anempilo enhliziyo athathwe kukotapheya, amantongomane, imbewu, namafutha omnqumo. Lawa mafutha awagcini nje ngokukhulisa i-HDL cholesterol kodwa futhi anenzuzo eyengeziwe yokwehlisa i-low-density lipoprotein (LDL) cholesterol.
I-Fatty Fish: Yamukela ukufakwa kwezinhlanzi ezinamafutha njenge-salmon, i-mackerel, nama-sardine ekukhethweni kwakho kokupheka. La magugu asolwandle agcwele ama-omega-3 fatty acids, awaziwa nje kuphela ngobuqhawe bawo bokukhulisa i-HDL kodwa nangobuningi bezinye izinzuzo zenhliziyo nemithambo yegazi. Lena enye yezimpendulo ezingcono kakhulu zombuzo ongapheli wokuthi ungayikhulisa kanjani i-HDL ngokudla.
I-Soluble Fiber: Khulisa ukudla kwakho kwefayibha encibilikayo ngokungeza ukudla okufana ne-oats, imidumba, nezithelo njengama-apula namawolintshi. I-soluble fiber inomthelela ekwehliseni i-cholesterol ye-LDL, yanda ngokungaqondile futhi ichaza indlela yokwandisa i-cholesterol enhle.
Ukusetshenziswa Utshwala Okumaphakathi: Nakuba ukuphuza ngokweqile kungase kube yingozi, ukunamathela eziqondisweni zokuphuza utshwala okusesilinganisweni kungase kubangele ukwanda kwamazinga e-HDL. Ngokuvamile, lokhu kusho iziphuzo ezimbili ngosuku kwabesilisa kanye nesiphuzo esisodwa ngosuku kwabesifazane.
Yeka ukubhema: Ukubhema kunomthelela omkhulu ekwehleni kwamazinga e-HDL e-cholesterol. Ukugqashula kulo mkhuba akuzuzisi nje kuphela amazinga akho e-HDL kodwa futhi kunesithembiso sokuthuthukisa impilo yonke yenhliziyo nemithambo yegazi.
Ukuphathwa Kwesisindo: Ukulawulwa kwesisindo okuqaphile kuyisici esibalulekile ekunqumeni amazinga e-HDL cholesterol. Ukunciphisa isisindo esiningi, ikakhulukazi amafutha esisu, kusebenza njengendlela yokukhulisa i-HDL cholesterol. Ukunciphisa amafutha esiswini kuyisu elibalulekile lokuthuthukisa amazinga e-HDL cholesterol.
Ukulala Okuvamile: Izindlela zokulala ezinganele kanye nokusabalala kwe ukuphazamiseka kokulala ahlobene eduze namazinga e-HDL ancishisiwe. Ukukhuthaza ukukhiqizwa kwe-cholesterol ye-HDL ephezulu, kubalulekile ukubeka kuqala ukulala kwekhwalithi. Khomba ukubuyisela amahora angu-7-9 okulala ubusuku ngabunye.Ngalesi sikhathi, umzimba uyazivuselela, wenze kube lula izinqubo eziyinkimbinkimbi ezidingekayo ukuze kuhlanganiswe i-HDL cholesterol synthesis. Ngokugcina isimiso sokulala esingashintshi, uqinisa izivikelo zenhliziyo nemithambo yegazi futhi usekele ubungqabavu benhliziyo yakho.
I-Niacin (Vitamin B3) Izithasiselo: Ngaphansi kokuqondisa okuhlakaniphile kochwepheshe bezempilo, cabanga ukufaka izithasiselo ze-niacin ohlelweni lwakho. I-Niacin inethonya elikhulu kumazinga e-HDL futhi ibonisa indlela yokwandisa i-HDL ngokudla, kodwa idinga ukugadwa okuseduze kwezokwelapha ngenxa yemiphumela engemihle engaba khona.
Tea Luhlaza: Ukusetshenziswa njalo kwetiye eliluhlaza kudonsele ukunakwa kwethonya lalo elihle kumazinga e-HDL cholesterol, okubangelwa ikakhulukazi izici zayo eziqinile zokulwa ne-antioxidant. Ama-antioxidants etiye elihlaza alwa nengcindezi ye-oxidative, engakhinyabeza ukukhiqizwa nokusebenza kwe-HDL cholesterol. Ukuze uthole izinzuzo ezifanele, lwela ukufaka izinkomishi ezingu-2-3 zetiye eliluhlaza esimisweni sakho sansuku zonke. Lokhu kudla okunesizotha kodwa okujwayelekile kusebenza njengozakwethu onamandla ekuthuthukiseni iphrofayili yakho ye-HDL ye-cholesterol.
Iwayini Elibomvu (ngokulinganisela): Iwayini elibomvu liqukethe ama-antioxidants, ikakhulukazi i-resveratrol, enamandla okuphakamisa i-HDL cholesterol. Noma kunjalo, kubalulekile ukuhlala uhlakaniphile ekuphuzeni utshwala, ubambelele emikhawulweni elinganiselwe.
Phatha Ingcindezi: Ingcindezi engapheli inomthelela omubi kumaphrofayili e-cholesterol. Faka amasu okunciphisa ingcindezi, okuhlanganisa ukuzindla, i-yoga, noma izivivinyo zokuphefumula ezijulile, esimisweni sakho sansuku zonke ukuze unciphise imiphumela emibi yengcindezi ku-HDL cholesterol.

Wazi kanjani ukuthi i-cholesterol yakho iyinkinga?

Ukuze uthole ukuthi ngabe amazinga e-cholesterol ayingozi, landela lezi zinyathelo:

Thola Ukuhlolwa Kwegazi: Cela udokotela wakho ukuthi akuhlolele i-cholesterol (iphrofayili ye-lipid). Lokhu kuzokala i-cholesterol yakho yonke, i-LDL (embi) i-cholesterol, i-HDL (enhle) i-cholesterol, kanye ama-triglycerides.
Qonda Imiphumela Yakho:
- Ingqikithi Ye-Cholesterol: Kufanele ibe ngaphansi kuka-200 mg/dL.
- I-LDL (Bad) Cholesterol: Kufanele ibe ngaphansi kuka-100 mg/dL.
- I-HDL (Good) Cholesterol: Kufanele ibe ngu-60 mg/dL noma ngaphezulu.
- I-Triglycerides: Kufanele ibe ngaphansi kuka-150 mg/dL.
Isikhathi Sokukhathazeka:
- I-LDL ephezulu noma i-Cholesterol Ephelele: Yandisa ingozi yakho yesifo senhliziyo.
- I-HDL Ephansi: Lokhu kungase futhi kube ukukhathazeka, njengoba kusiza ukususa i-cholesterol embi.
- I-Triglycerides Ephezulu: Ingaholela ezinkingeni zenhliziyo.
Xhumana Nodokotela Wakho: Uma noma iyiphi yezinombolo zakho ingaphandle kwalezi zigaba, khuluma nodokotela wakho mayelana nokuthi yini okufanele uyenze ngokulandelayo. Bangase baphakamise izinguquko zendlela yokuphila noma imithi yokusiza ukuphatha i-cholesterol yakho.

Imithi yokuthuthukisa amazinga e-HDL

Ukuze kukhuliswe amazinga e-HDL (okuhle) kwe-cholesterol, imithi ethile ingase inqunywe, nakuba ukusebenza kwayo kungahluka:

I-Niacin (Vitamin B3): Lokhu kungakhuphula amazinga e-HDL cholesterol kakhulu. Itholakala ezincwadini zikadokotela kanye namafomu ezitolo. Nokho, kufanele isetshenziswe ngaphansi kokuqondisa kukadokotela ngenxa yemiphumela engemihle engase ibe khona.
I-Statins: Ngokuyinhloko isetshenziselwa ukwehlisa i-cholesterol ye-LDL (embi), amanye ama-statins angakhuphula kancane amazinga e-HDL.
Ama-Fibrates: Le mithi, njenge-fenofibrate ne-gemfibrozil, ingakhuphula i-HDL cholesterol, ikakhulukazi kubantu abane-triglycerides ephezulu.
I-Cholesterol Absorption Inhibitors: Imithi efana ne-ezetimibe inganciphisa i-cholesterol ye-LDL futhi ingase ibe nomthelela omncane ekukhuphuleni amazinga e-HDL.

Isiphetho

Ukwenyusa amazinga e-HDL cholesterol kuyisinyathelo esibalulekile sokuthuthukisa impilo yenhliziyo nemithambo yegazi kanye nokunciphisa ingozi yesifo senhliziyo. Ngokwamukela ukuguqulwa okuqondile kwendlela yokuphila kanye nokuhlanganisa ukudla okukhethekile nezithako zokudla ngaphansi kokuqondisa kwezokwelapha, uzinika amandla okwandisa amazinga e-HDL e-cholesterol futhi ukhuthaze inhlalakahle iyonke. Ukuthuthukisa i-HDL yakho ye-cholesterol akugcini nje ukufaka isandla empilweni engcono yenhliziyo kodwa futhi kuthuthukisa inhlalakahle yakho yonke futhi kuchaza indlela yokwandisa i-HDL enhle. Ngakho-ke, thatha izinyathelo ezisheshayo namuhla ukuze uthuthukise i-cholesterol yakho ye-HDL futhi ujabulele izinzuzo zenhliziyo enempilo.

Imibuzo Evame Ukubuzwa

1. Liyini izinga le-HDL enempilo ngeminyaka?

Izinga le-HDL enempilo ngokuvamile lihlala lifana kuyo yonke iminyaka. Kubo bobabili abesilisa nabesifazane, izinga le-HDL elingu-60 mg/dL noma ngaphezulu libhekwa njengesivikelo esifweni senhliziyo. Amazinga angaphansi kuka-40 mg/dL kwabesilisa kanye no-50 mg/dL kwabesifazane angase andise ingozi yesifo senhliziyo.

2. Kwenzekani uma i-HDL yakho iphansi?

Uma i-HDL yakho iphansi, ingase inyuse ingozi yokuba nesifo senhliziyo. I-cholesterol ye-HDL isiza ekususeni i-cholesterol embi emithanjeni yakho, ngakho amazinga aphansi asho ukuthi incane yale cholesterol “enhle” ukuthwala i-cholesterol eyingozi.

3. Kuthiwani uma i-HDL yami ingama-35?

Izinga le-HDL elingu-35 mg/dL libhekwa liphansi futhi lingakubeka engcupheni enkulu yesifo senhliziyo. Kubalulekile ukuthintana nomhlinzeki wakho wokunakekelwa kwezempilo ukuze nixoxe ngezindlela zokuthuthukisa amazinga akho e-HDL ngokushintsha indlela yokuphila noma ngemithi.

4. Yisiphi isiphuzo esinyusa i-HDL?

Ukusetshenziswa okusesilinganisweni kwewayini elibomvu kuhlotshaniswe namazinga e-HDL engeziwe. Nokho, kubalulekile ukuphuza ngokusesilinganisweni, njengoba ukuphuza ngokweqile kungaholela kwezinye izinkinga zempilo.

5. Ingabe ukwehlisa isisindo kungasiza ukukhulisa i-cholesterol ye-HDL?

Yebo, ukwehlisa isisindo kungasiza ekwandiseni amazinga akho e-HDL cholesterol. Ukuzivivinya okuvamile, kanye nokuncipha kwesisindo, kungenye yezindlela eziphumelela kakhulu zokuthuthukisa i-HDL yakho.

6. Kufanele ngihlolwe kangaki amazinga e-cholesterol yami?

Ngokuvamile kuyanconywa ukuthi uhlole amazinga akho e-cholesterol njalo eminyakeni emi-4-6 uma ungumuntu omdala ongenazo ezinye izici eziyingozi zesifo senhliziyo.