Phahama ea lipoprotein, kapa HDLs , e ntle ho uena. Li hlahisoa ke sebete ho jara k'holeseterole le lipids tse ling (mafura) ho tsoa lithong le likarolong tse khutlelang sebeteng bakeng sa ho tsosolosa kapa ho senyeha. Ho ba le maemo a phahameng a HDL ho fokotsa ts'oaetso ea atherosclerosis (methapo ea meriana e koalehileng) le lefu la pelo. Litaelo tsa morao-rao tse behiloeng ke Lenaneo la Thuto ea Cholesterol ea National li eletsa hore litekanyetso tsa HDL li lokela ho ba pakeng tsa 40 le 60 mg / dL.
Leha ho le joalo, kaha HDL e amahanngoa le pelo e phetseng hantle, maemo a hao a HDL a phahame haholoanyane. Bafuputsi ba nahane ka sena mme hona joale ba leka ho etsa lithethefatsi tse hlahisang HDL ka ho toba.
Ntle le ho noa meriana , ho na le litsela tse ling tseo u ka ntlafatsang maemo a hau a HDL, ho kenyelletsa:
Boikoetliso bo itekanetseng
Boikoetliso bo itekanetseng (hoo e ka bang metsotso e 30 ka makhetlo a mahlano ka beke) ha bo fokotsa feela cholesterol ea LDL, hape e ka hlahisa cholesterol ea HDL hape. Ha ho hlokahale hore u be mokhatlo oa boraro kapa u be le setho sa boikoetliso ba ho ikoetlisa - ho na le liphuputso tse ngata tse bontšang hore esita le ho tsamaea ka potlako ho tla thusa ho fokotsa maemo a hau a k'holeseterole. Leha ho le joalo, boikoetliso bo matla haholo ba ho ikoetlisa, bo kang ho tsota, bo tla phahamisetsa maemo a hau a HDL ka ho fetisisa. Phuputso ea morao tjena e bonts'itse hore boikoetliso ba 30 bo-aerobic bo ka hlahisa maemo a HDL ka 3 ho isa ho 6 mg / dL. Liphetho tsena li bonahala ka mor'a lihora tse 24, 'me li ka tsoelapele ho fihlela matsatsi a leshome le metso e mehlano ka mor'a ho ikoetlisa.
Haeba ha u na nako ea ho etsa boithabiso ba metsotso e 30, u se ke ua e rohakana. Liphuputso tse ling li bontšitse hore batho ba arohaneng nako ena ka metsotso e 15, ho fapana le ho ikoetlisa metsotso e 30 ka ho toba, ba fumana melemo e tšoanang ea bophelo bo botle ba boikoetliso.
Ho khaotsa ho tsuba
Ho tsuba ho ka fokotsa maemo a HDL, ho phaella lits'ebetsong tse ling tsa boemo ba hau ba molomo.
Sena se bonahala se ama basali ho feta kamoo banna ba etsang kateng. Ka mohlala, phuputso e 'ngoe e hlahlobileng basali le banna ba tsubang ba fumane hore litekanyetso tsa basali ba fokolang tsa HDL li fokotsehile ka karolelano ea 9,9 mg / dlL, athe banna ba fokotseha ka tsela e itekanetseng ea 2.6 mg / dL maemong a bona a HDL. Esita le haeba u sa tsube, ho tsuba mosi o ka senyeha hape ho ka u beha kotsing ea lefu la pelo le ho fokotsa maemo a HDL. Phuputsong e 'ngoe ea ho hlahloba liphello tsa mosi oa bobeli oa tsuba lihlopheng tsa k'holeseterole tsa bana, bafuputsi ba fumane hore HDL e fokotsehile ka hoo e ka bang karolo ea 12 lekholong. Litaba tse monate ke hore, ha u se u khaotse ho tsuba, litekanyetso tsa hau tsa HDL, hammoho le bophelo bo botle ba pelo ea hau, li ntlafatsa haholo.
Ho ja Bophelo bo Botle
Ja lijo tse nang le bophelo bo botle ka ho kenyelletsa litholoana tse ngata, meroho, lijo tsohle le mehloli e matla ea liprotheine. Hape etsa bonnete ba hore u kenyelletsa mafura a monounsaturated ha u ja. Tsena ke mafura a bohlokoa pelong ea hau 'me a kenyelletsa mafura a fumanoang lijong tsa leoatleng,' me linate tse itseng, tse kang walnuts kapa lialmonde. Oli e nang le mafura a monounsaturated a kenyelletsa oli ea mohloaare le oli ea canola. Etsa bonnete ba hore u qoba mafura a mangata le li-trans-fat, kaha mafura ana ha a fokotse HDL feela, empa a ka boela a phahamisa LDL. Mafura ana a atisa ho fumanoa lijong tse kang cookies, chips, mahobe le lijo tse potlakileng.
Ho latela phepo ena e nepahetseng ho ke ke ha ntlafatsa maemo a HDL feela, empa hape ho tla thusa ho fokotsa lehare la hao le ho thibela maloetse a mang a sa foleng, a kang lefu la pelo le mofuta oa lefu la tsoekere.
Tšebeliso ea joala
Tšebeliso e tloaelehileng ea tahi e ka boela ea ama maemo a HDL. Liphuputso tsa morao-rao li bontšitse litekanyetso tsa HDL li eketseha pakeng tsa 9 le 13.1 mg / dL ho batho ba noang pakeng tsa lino tse peli ho isa ho tse peli. Seno se seng se lekana le li-ounces tse 12 tsa biri kapa li-ounces tse 4 tsa veine. Ho phaella moo, ho noa joala ho itekanetseng ho bontšitse ho fokotsa kotsi ea ho bolaoa ke lefu la pelo ka karolo ea 30 ho isa ho 50 lekholong. Leha ho le joalo, ho na le moeli oa joala eo u ka e jang.
Phuputso ea morao tjena e bonts'itse hore lino tse fetang tse tharo ka letsatsi li ka eketsa kotsi ea lefu la pelo. Kahoo, ho khothalletsoa hore banna ba noe lino tse tahang tse peli ho isa ho tse peli ho noa seno se le seng sa joala ka letsatsi ho phahamisa maemo a HDL le ho fokotsa kotsi ea lefu la pelo.
Lisebelisoa:
Ellison R. Lifestyle ke li-determinants of high-density lipoprotein cholesterol: National Heart, Lung le Blood Institute Family Heart Study. American Heart Journal. 2004; 147: 529-535.
Malinski MK, Sesso HD, Svetlana Jimenez F, Svetlana J JE, Gaziano JM. Ho noa joala le lefu la pelo ho batho ba nang le khatello ea kelello. Arch Intern Med. 2004; 164: 623-8.
Neufeld EJ, Mietus-Snyder M, Beiser AS le al. Ho tsuba ho tsuba le ho fokotsa HDL Mekhahlelo ea li-cholesterol ho bana ba nang le lintlha tse phahameng tsa kotsi tsa lipid. Ho potoloha . 1997; 96: 1403-1407.
Slentz CA, Houmard JA, Johnson JL, et al. Ho se sebetse, ho ikoetlisa le ho thibela, le plasma lipoproteins. MOSEBETSI: ho ithuta ka mokhoa o sa tloaelehang, o laoloang oa ho ikoetlisa le matla. J Appl Physiol. e-pub 2007 Mar. 29.