Yadda ake inganta HDL cholesterol

Wadatacce

• Me yakamata ayi don kara kyastarol mai kyau
• Kwayar cututtukan ƙananan HDL cholesterol
• Abin da ke haifar da ƙananan ƙwayar HDL
• Rashin haɗarin ƙananan ƙwayar HDL

Don inganta cholesterol na HDL, wanda aka fi sani da kyakkyawan cholesterol, ya kamata mutum ya ƙara yawan cin abinci mai wadataccen mai, kamar su avocado, goro, gyada da kifi mai ƙiba, kamar kifin kifi da sardines.

HDL cholesterol yana aiki ta cire kwayoyin mai daga jini, wanda idan suka taru na iya haifar da matsaloli kamar atherosclerosis da infarction. Don haka, shawarwarin shine cewa ƙimar HDL koyaushe ta kasance sama da 40 mg / dL, duka maza da mata.

Me yakamata ayi don kara kyastarol mai kyau

Don kara yawan kwayar HDL a cikin jini, ya kamata a ci abinci mai wadataccen mai, kamar:

• Kifi mai kitse, kamar kifi, sardines da tuna, saboda suna da wadataccen omega-3s;
• Tsaba kamar chia, flaxseed da sunflower, kamar yadda su ma asalinsu ne na omega-3, ban da kasancewa masu wadatar zare;
• 'Ya'yan itacen mai kamar su cashew nuts, da goro na Brazil, da gyada, da goro da kuma almond;
• Avocado da man zaitun, kamar yadda suke da wadataccen mai, wanda ke taimakawa cholesterol.

Wani mahimmin jagora shine haɓaka motsa jiki, fara motsa jiki aƙalla sau 3 a mako, saboda yana taimakawa wajen sarrafa nauyi, daidaita samar da ƙwayar cholesterol da kuma haifar da asarar mai.

Kwayar cututtukan ƙananan HDL cholesterol

HDarancin ƙananan ƙwayar HDL ba ya haifar da wata alama a matsayin alamar faɗakarwa, amma yana yiwuwa a yi zargin cewa matakan kyakkyawan ƙwayar cholesterol sun yi ƙasa idan dalilai kamar: kitse na ciki mai yawa, rashin motsa jiki na yau da kullun da yawan cin abinci mai wadataccen kitse. suna nan., kamar su soyayyen abinci, abinci mai sauri, tsiran alade, biskit cike da abinci mai sanyi.

A waɗannan yanayin, ana ba da shawarar ka je likita ka yi gwajin jini don tantance matakan cholesterol, fara maganin da ya dace, idan ya cancanta. Gabaɗaya, bayan bin shawarwarin likita da mai gina jiki, bayan kimanin watanni 3 ya kamata a maimaita gwajin kuma dole ne matakan cholesterol su ragu ko koma yadda suke. Bincika menene ƙididdigar ƙididdiga don ƙwayar cholesterol a cikin gwajin jini.

Abin da ke haifar da ƙananan ƙwayar HDL

HDL na iya zama ƙasa saboda dalilai na ƙwayoyin halitta waɗanda ke tasiri ga samarwar ta hanta, kuma saboda munanan halaye na rayuwa, kamar su zaman kashe wando, rashin cin abinci mara kyau, yin kiba, samun babban triglycerides, shan sigari da amfani da ƙwayoyi waɗanda suke canza haɓakar hormonal, kamar su corticosteroids.

Yara masu ƙananan HDL cholesterol galibi suna da tarihin iyali na cututtukan zuciya ko suna da nauyi, suna shan sukari da yawa kuma basa shiga kowane irin aiki na jiki. A wannan yanayin, gwajin jini na cholesterol dole ne a yi shi daga shekara 2. San Abin da yakamata ayi lokacinda yawan cholesterol yake kwayoyin halitta.

Rashin haɗarin ƙananan ƙwayar HDL

Lokacin da cholesterol mai kyau ya yi ƙasa, tare da ƙimomin da ke ƙasa da 40 mg / dL, akwai ƙarin haɗarin cutar cututtukan zuciya saboda yana ƙara haɗarin tarin kitse a cikin jijiyoyin jini, yana katse jinin da yake gudana na yau da kullun kuma yana iya haifar da matsaloli kamar:

• Infunƙasar ƙwayar cuta na zuciya;
• Zurfin jijiyoyin jini;
• Cututtukan jijiyoyin jini;
• Buguwa

Haɗarin rikitarwa daga ƙananan HDL ya fi girma a cikin mutanen da suke da babban LDL da VLDL cholesterol, kuma idan wasu matsalolin kiwon lafiya suma sun kasance, kamar su kiba, hauhawar jini, shan sigari da ciwon sukari. A cikin wadannan yanayi, daidaita matakan cholesterol ya fi zama dole.

Dubi bidiyon da ke ƙasa kuma ku ga wasu misalai na maganin gida na rage ƙwayar cholesterol: