Kordhinta kolestaroolka wanaagsan
Heerarka sare ee kolestaroolka HDL, oo badanaa loo yaqaan "cholesterol" wanaagsan, ayaa la xiriirta khatarta dhimista cudurka halbowlaha wadnaha (CAD) . Waxay u muuqataa in qaybaha HDL ay "ku dhejiyaan" derbiyada xididdada dhiigga, nadiifinta kolesteroolka xad-dhaafka ah ee laga yaabo in loo isticmaali karo in la sameeyo dabaqyada keena CAD. Kolestaroolka HDL ayaa markaa la geeyaa beerka, halkaasoo laga baaraandegayo dheecaan, iyo xajinta mindhicirka iyo jidhka.
Sidaa darteed, aragtida hadda jirta, marka aynu cabirno heerka qofkalena ee kolestaroolka HDL, waxaannu qiyaasaynaa sida uu u shaqeynayo maraakiibihiisa ama xididdadooda dhiigga "loo xoqay" oo ka madax bannaan kolesteroolka.
Tarjumidda Heerarka Kaluunka ee Kalaguurka
Heerka HDL ee ka hooseeya 40 mg / dL ayaa la xiriirta khatarta sii kordheysa ee CAD, xitaa dadka ku jira guud ahaan kolestaroolka iyo heerarka kolestaroolka LDL waa caadi. Heerka HDL inta u dhaxaysa 40 iyo 60 mg / dL ayaa loo tixgeliyaa "caadi", mana saameyn kartid halista CAD hal hab ama mid kale. Si kastaba ha ahaatee, heerarka HDL ee ka badan 60 mg / dL waxay dhab ahaantii la xiriiraan khatarta cudurada wadnaha oo yaraatay.
Si kale haddii loo dhigo, dogma wuxuu ahaa: heerka sare HDL, waa ka sii fiican.
Inkasta oo uu aaminsan yahay in wali loo maleynayo in uu noqonayo mid had iyo jeer run ah, sannadihii ugu dambeeyay duullimaad ayaa laga helay boomaatada. Shirkadaha maan-dooriyuhu waxay ku qarashgareeyeen balaayiin doolar si ay u kobcaan daroogooyinka oo kordhiya heerarka baruurta ee HDL. Si kastaba ha noqotee, in dhammaan dadka laga cabsi qabo, daawooyinkan ayaa ku fashilmay in ay yareeyaan khatarta wadnaha-inkastoo xaqiiqda ah in ay sameeyaan heerarka HDL.
Horumarka ugu yaraan laba ka mid ah daawooyinkan ayaa la joojiyay. (Fahan dheeraad ah halkan hoose.) Marka sheekada HDL waa mid aad u adag marka loo eego saynisyahanka markii hore rajaynayey.
Sidee baan u kordhin karnaa heerarka HDL?
Nasiib wanaag, weli waa run in marka heerarka HDL ay kordho "dabiiciyan" (taas oo ah, maahan in laga qaato maandooriye), heerarka sareeya ee HDL waxay dhab ahaantii la xiriiraan halista yaraanta cudurrada wadnaha.
Marka, sidee baan u kordhin karnaa heerarka HDL ee habka faa'iido leh?
Jimicsiga Aerobic
Dad badan ayaa jecel in ay maqlaan, laakiin jimicsiga caadiga ah ee jimicsiga (jimicsi kasta, sida socodka, orodka ama wadaha baaskiilka, taas oo kor u qaada heerka wadnahaaga 20 illaa 30 daqiiqo mar) waxay noqon kartaa sida ugu waxtarka leh ee kor loogu qaadi karo HDL heerarka. Cadaymihii dhowaa waxay soo jeedinayaan in muddada jimicsiga , halkii uu ka xoog badan lahaa, waa arrin muhiim ah oo ka mid ah kor u kaca kolestaroolka HDL. Hase yeeshee, jimicsiga jimicsiga ayaa caawiya.
Miisaanka Lose
Natiijooyinka cayilka ah ma aha oo kaliya kor u kaca kolesteroolka LDL laakiin sidoo kale kolestaroolka HDL ee hoos u dhaca. Haddii aad cayilan tahay, hoos u dhigista culeyskaagu waa inuu kordhiyaa heerka HDL-gaaga. Tani waxay si gaar ah muhiim u tahay haddii miisaankaaga dheeraadka ah lagu keydiyo aagga calooshaada; saamiga dhex-dhex-dhex-dhexaadku waa muhiim gaar ahaan marka la go'aaminayo inaad ku qasban tahay inaad culayska saaro miisaanka.
Jooji Sigaarka
Haddii aad sigaar cabto, iska bixinta tubaakada waxay keeni doontaa kor u kaca heerarka HDL (Tani waa faa'iidada kaliya ee aan ka fekerayo in sigaar-cabbayaashu ay sigaar cabbaan dadka aan sigaarka cabbin - waxay siinaysaa wax kale oo ay sameeyaan taas oo kor u qaadi doonta HDL-ga). joojinta.
Iska yaree Acids Fat
Ku-daadinta asiidh dufanka leh waxay u badan tahay in ay soo bandhigaan cuntooyin badan oo aad u jeceshahay- wax kasta oo ay ku jirto calaamadda nafaqada akhriso "saliideedka quudinta qudaarta" - sidaas darteed iyaga oo ka takhalusa cuntada ayaa ah mid aan shaqeynin.
Hase yeeshee asiidh dufan ah oo kaliya ma kordhiyo heerarka kolestaroolka LDL, waxay sidoo kale hoos u dhigaan heerka kolestaroolka HDL. Ka qaadista cuntadaada waxay ku dhowdahay inay keeneyso kor u kaca heerarka HDL.
Khamriga
Iyadoo raali galin la siinayo Ururka Wadnaha ee Maraykanka (American Heart Association Association), taas oo ka dhaadhicisa dhakhaatiirta in ay bukaankooda u sheegaan faa'iidooyinka alkahoosha: hal ama laba cabitaan oo maalintii ah ayaa si weyn kor ugu qaadi kara heerka HDL. In ka badan hal ama laba cabitaan ah maalintii, hal qof ayaa ku sii dari kara, wuxuu keeni karaa dhibaatooyin caafimaad oo xoog leh oo ay ku jiraan shaqo la'aanta wadnaha . Nasiib darro, waxaa jira dad badan oo aan awoodin in ay xaddidaan qaadashada khamriga hal ama laba cabitaan maalintii.
Halkan waxa ku yaala khamriga iyo wadnaha .
Kordhi Dufanka Lagu Kala Qaado ee Cuntadaada
Dufanka aan lafdhabar lahayn , laga helo saliidda canola, saliida avokado, saliida sayniska iyo saliida lawsku waxay kordhin karaan heerarka HDL ee kolestaroolka iyada oo aan la kordhin wadarta guud ee kolestaroolka.
Ku dar fibreerka fibreedkaaga
Xummadaha laysku qurxiyo waxaa laga helaa miro, khudaar, khudaarta, iyo digirta, waxayna keenaysaa in labadaba hoos u dhaco kolestaroolka LDL iyo kor u kaca kolestarlka HDL. Natiijada ugu fiican, ugu yaraan laba jeer maalintii waa in la cunaa.
Cuntooyinka kale ee cuntooyinka ah ee lagu kordhinayo HDL
Casiirka kariimka ah ayaa lagu muujiyay inuu kordhinayo heerka HDL. Kalluunka iyo cuntooyinka kale ee ka kooban omega-3 fatty acids waxay kordhin kartaa heerarka HDL. Dumarka postmenopausal (laakiin maaha, sida muuqata, ragga ama dumarka ka hor dumarka) kaalmada kaalshiyamka waxay kordhin kartaa heerarka HDL.
Maxaa Loogu Sameeyey Cunto Dufan Leh?
Caddayn badani waxay muujineysaa in cuntooyinka dufanka yar-yar ay inta badan yareeyaan - halkii ay ka korodhsan lahaayeen - heerarka HDL. Natiijadani maahan mid gaar ah oo ay sababtay "ma'aha dufanka ku filan," laakiin halkii, waxaa keena carbohydrates aad u badan. Ururka Wadnaha Wadnaha Maraykanka iyo Isku-tagga Bukaanka ee Maraykanku waxay si aamusnaan ah u joojiyeen soo jeedinta cuntada diirran ee dufanka yar ee ka hortagga cudurrada wadnaha. Xaqiiqdii, waa cuntooyinka yar-yar ee carbuunta - oo aan ahayn cuntooyinka dufanka yar - taas oo la xiriirta heerar sare HDL.
Maxay Tahay Mukhaadaraadka?
Daweynta daroogada ee kor u qaadidda heerarka HDL ee kolestaroolka, ayaa ilaa hadda, niyad jabay. Inkasta oo uu ku faraxsan yahay daawooyinka sii kordhin kara heerarka HDL waxay ahayd mid aad u sareysa dhawr sano ka hor, dhacdooyinkii dhawaa waxay si weyn u yareynayeen xiisahaas.
Statins , oo ah daroogooyinka oo caddeeyey in si aad ah loogu guuleystay in la yareeyo kolestaroolka LDL, guud ahaanna ma aheyn mid wax ku ool ah marka la kordhinayo heerarka HDL.
Sannado, niacin wuxuu ahaa aasaaska daaweynta daroogada si loo kordhiyo heerarka HDL. Niacin waa mid ka mid ah fitamiin B. Qaddarka niacin ee looga baahan yahay kordhinta heerarka HDL waa mid aad u sarreeya, si kastaba ha ahaatee, in loo aqoonsado sida daroogada marka loo isticmaalo ujeeddadan.
Marka laga soo tago dhibaatada niacin, labo tijaabo oo dhawaan la sameeyay, ayaa soo jeediyay in kor u qaadidda heerarka HDL ee niacin ay ku fashilmeen inay muujiyaan wax horumar ah oo ka soo baxa natiijooyinka wadnaha. Waxaa intaa dheer, daaweynta niacin waxaa lala xiriiriyay khatarta sii kordheysa ee istaroogga iyo dhibaatooyinka sonkorowga oo kordhay. Waqtigan xaadirka, dhakhaatiirta badankood ayaa aad u xiiseynaya in ay qoraan niacin daaweynta ujeedada kor u qaadidda heerka HDL.
Waxaa laga yaabaa in niyadjab badan oo dhan, daroogo cusub oo daroogo ah (oo loogu yeero CETP-inhibitors), oo shirkado badan oo dawooyinka ka mid ahi ay si xiiso leh u kobcinayeen dhowr sano si kor loogu qaado heerka HDL, ayaa noqday niyad jab weyn. Inkasta oo daroogadaasi ay kordhinayaan heerarka HDL, haddana ma muujin karaan karti ay ku wanaajin karaan halista wadnaha - iyo marka laga reebo, daraasaduhu waxay u muuqdaan inay muujinayaan khatarta ka iman karta khatarta wadnaha iyadoo qaar ka mid ah daawooyinkan. Ma cadda maanta haddii wax CETP-celiyeyaasha ah ay weligood gaari doonaan suuqa.
Ereyga
Heerarka sare ee kolestaroolka HDL guud ahaan waxay la xiriiraan khatarta hoose ee wadnaha. Inkastoo daaweynta farqiga daaweynta ee sii kordhaya heerarka HDL ilaa iyo hadda ay niyad jabeen, waxaa jira dhowr doorasho hab nololeed oo aan wada samayn karno taas oo yareyneysa khatarta wadnaha iyo guud ahaan, iyo heerarka HDL gaar ahaan.
> Ilo:
> Qeybaha AIM-HIGH Investigators. Niacin ee Bukaanada leh Hoosudhaca Horumarka Hudheellada Low HDL. > N Engl J Med > 2011; 365: 2255-2267 DOI: 10.1056 / NEJMoa1107579.
> Nicholls SJ, Brewer HB, Kastelein JJ, et al. Saameynaha CETP Inhibitor Evacetrapib waxaa lagu maamulaa sidii monotherapy ah ama isku-dhafan oo ay la socdaan Statins on HDL iyo LDL Cholesterol: Maxkamad Kala-Xakameysan. > JAMA > 2011; 306: 2099.
> Stone NJ, Robinson JG, Lichtenstein AH, iyo al. 2013 ACC / AHA Tilmaamaha ku saabsan Daaweynta Dhiigxinjirta Dhiigga si loo yareeyo Khatarta Wadnaha Ciyaalka ee Atherosclerotic ee Dadka Qaangaarka ah: Warbixinta Kulliyoolajiyadda Maraykanka ee Daaweynta Daaweynta wadnaha / American Heart Association Association ee Xeerarka Tababarka. > Wareegga > 2014; 129: S1.