Ungawanyusa njani amaNqanaba eCholesterol aLungileyo ukuze unciphise ukudumba

Ukusukela kwimihla yokutya okunamafutha aphantsi ngeminyaka yee-'90s-kunye namashumi ambalwa eminyaka ngaphambili njengoko izazinzulu ziye zangena kwisihloko semithombo ye-cholesterol yokutya-imbono yoluntu ekhoyo kukuba i-cholesterol 'yindoda embi.'

I-hardee efanayo ne-carl's jr

Kodwa siye sahamba phambili isigaba sokungabikho kwemithubi (haleluya!) kwaye bafunda ukuba amafutha anempilo afaneleke ngokupheleleyo ukubandakanya kwizidlo zethu, kwaye enye i-cholesterol emzimbeni wethu ngokwenene iyintsikelelo kwimpilo yethu iyonke.

Phambi kokuba singene kolu phando lutsha, makhe siphinde siphinde siphinde sihlaziye iindidi ezimbini ze-cholesterol ezenza ukubala kwakho kwe-cholesterol iyonke (funda ngakumbi malunga amanani e-cholesterol kwaye athetha ukuthini ):

I-low-density lipoprotein (LDL) cholesterol, edla ngokubizwa ngokuba 'yi-cholesterol embi', inokuqokelelana kwiindonga zemithambo yegazi, icuthe indlela yokuba igazi lihambe. Oku kunokukhokelela kumahlwili abangela ukuhlaselwa yintliziyo kunye nokubetha. Indlela elula yokukhumbula oku kukuba ufuna ukujolisa kumanqanaba aphantsi e-low-density lipoprotein (okanye ngaphantsi kwe-100 mg/dL kumadoda nabasetyhini abadala).High-density lipoprotein (HDL) cholesterol, edla ngokubizwa ngokuba yi-cholesterol 'elungileyo', ichola i-cholesterol engaphezulu egazini ize iyikhaphe iye esibindini apho iye yaphulwa yaza yakhutshwa emzimbeni. Ufuna amanqanaba aphezulu (kumntla we-60 mg / dL kumadoda nabasetyhini abadala). ukutya okulungileyo cholesterol

Kuphando olutsha olupapashwe ngoMvulo kwiphepha le-American Heart Association's (AHA). Ukujikeleza , izazinzulu zafumanisa ukuba ukukwazi kwe-HDL ukulwa nokuvuvukala ngaphakathi kwemithambo yegazi kunokukwazi ukunceda oogqirha ukuba bachonge kwaye baqikelele ukuba ngubani onokuba semngciphekweni omkhulu wokuhlaselwa yintliziyo, ukubetha okanye ezinye izinto. iziganeko zentliziyo . Uqhagamshelo lunokuba nefuthe kangangokuba amandla achasene nokudumba kwe-HDL anokuba yinxalenye yephaneli yomngcipheko wesifo sentliziyo, abaphandi bakholelwa.

inyama yesibindi yenkukhu eqhotsiweyo popeyes

Izinto ezi-5 ongafanele uzenze xa uzama ukunciphisa ukuvuvukala-kunye nezinto ezi-5 omele uzenze

Ukuvavanya amanqanaba e-HDL sele yinxalenye yenkqubo xa iingcali zonyango zizama ukuvavanya umngcipheko wesifo senhliziyo, kodwa uvavanyo olongezelelweyo lweempawu ezichasayo ze-HDL zinokunika ulwazi olungakumbi malunga-nokuba luzimeleyo kwisixa se-HDL emzimbeni.

'I-HDL ngamasuntswana anzima kakhulu anemisebenzi echasene ne-atherosclerotic engabonakali ngokulinganisa ubuninzi be-cholesterol,' umbhali wesifundo esiphezulu u-Uwe J.F. Tietge, MD, PhD, unjingalwazi kunye nentloko yecandelo lekhemikhali yeklinikhi kwi-Karolinska Institute eStockholm, Swiden uxelela i-AHA . 'I-Atherossteosis [i-AKA ukwakhiwa kwe-plaque kwi-arteries] isifo se-cardiovascular ephantsi sibonwa ngokunyukayo njengesifo esinecandelo elinamandla elivuthayo, kunye nomsebenzi oyintloko we-biological we-HDL kukunciphisa ukuvuvukala.'

Ukulinganisa oku, abaphandi bafunde idatha evela kubantu abadala abangama-680 eNetherlands. Bonke babenempilo ekuqaleni kwesifundo ngaphezu kweminyaka eyi-20 edlulileyo, kodwa ukususela, i-340 iye yahlaselwa yintliziyo okanye yafunyaniswa ukuba inesifo senhliziyo. Izazinzulu zifanise eli qela lincinci kwabanye abantu abangama-340 abaneminyaka efanayo, isondo, isimo sokutshaya kunye namanqanaba e-cholesterol ye-HDL abangenaso isifo senhliziyo. Ngenxa yoko, bafumana:

Ubuchule bokuchasana nokudumba kwe-HDL babumalunga ne-32% ephezulu kwabo bawele kudidi 'lwempilo' xa kuthelekiswa nabo bafunyaniswa benesifo sentliziyo.
Abantu bebengama-23% amathuba okuba babe nesiganeko se-cardiovascular in the next 10 years for every 22% ukwanda kwi-anti-inflammatory abilities of HDL particles ngaphakathi kwemithambo yegazi.
Olu nxulumano phakathi komthamo we-HDL wokuchasa ukudumba kunye nempilo yentliziyo yomelele kwabasetyhini kunamadoda.

Izidlo ezingama-26 zokuthoba iCholesterol kunye neNkxaso yokuguga okunempilo

'Inqanaba le-cholesterol ye-HDL yi-biomarker ye-CVD elungileyo, esekelwe, elula kunye neyonga iindleko,' uTietge wongezelela. 'Iziphumo zethu, nangona kunjalo, zibonisa ukuba amandla okuchasana nokudumba okanye iimvavanyo ezijonga umsebenzi we-HDL ngokubanzi zinamandla okubonelela ngolwazi olufanelekileyo lwezonyango ngaphaya kwemilinganiselo ye-cholesterol ye-HDL engatshintshiyo.

fafaza ityuwa ejikeleze indlu yakho

Ngelixa izinto ezininzi zinefuthe kumanqanaba e-cholesterol, kubandakanywa nemfuza kunye nokuzivocavoca, kukho ukutya okunokuphucula amanqanaba akho e-HDL-kunye namandla abo okulwa nokudumba. Ezi ukutya okuchasayo , ezifana neoli yeoli, i-legumes, i-grains, i-fiber-rich fruit and veggies, i-omega-3 intlanzi ecebileyo, i-nuts kunye nembewu nazo zilungile kumanqanaba akho e-cholesterol. Ngaba ujonge isicwangciso sokuphila esibandakanya zonke ezi zinto zilungileyo zokutya zokunyusa i-cholesterol? Zama ukulandela ukutya kweMeditera. Sinentaphane Izicwangciso zokutya zeMeditera ukunika inspo.