HDL, los yog high-density lipoprotein, tau ntev tau xav tias cuam tshuam nrog kev noj qab haus huv plawv. HDL, feem ntau hu ua cov roj (cholesterol) "zoo", ua lub luag haujlwm thauj cov roj (cholesterol) los ntawm cov hlab ntshav (qhov uas nws tuaj yeem tsim kev txhaws thiab ua rau mob plawv, tseem hu ua atherosclerosis) thiab thauj nws mus rau lub siab. Koj yuav xav tias muaj qib HDL siab dua yuav txo qhov kev pheej hmoo ntawm kab mob plawv, tab sis muaj ntau yam ntxiv cuam tshuam nrog kev tsim cov atherosclerosis. Thaum HDL ua lub luag haujlwm tseem ceeb hauv kev tshem cov roj cholesterol los ntawm koj lub cev, tsuas yog nce koj cov roj HDL yuav tsis txo koj txoj kev pheej hmoo ntawm kab mob plawv. Yog tias koj tab tom sim txo koj txoj kev pheej hmoo mob plawv, tsom mus rau kev hloov pauv kev ua neej zoo thiab ua raws koj tus kws kho mob cov lus pom zoo.
Cov kauj ruam
Ntu 1 ntawm 2: nce HDL nrog Kev Xaiv Lub Neej Zoo
Kauj Ruam 1. Ua haujlwm li 30 feeb nyob rau ntau hnub ntawm lub lim tiam
Tsis pub dhau 2 lub hlis, kev tawm dag zog lub cev txhua hnub tuaj yeem nce qib HDL los ntawm 5% hauv cov neeg laus noj qab haus huv. Pib los ntawm kev tawm dag zog nrawm li 30 feeb tsawg kawg tsib zaug hauv ib lub lis piam, los ntawm kev taug kev, khiav, caij tsheb kauj vab, lossis ua luam dej. Nco ntsoov txuas ntxiv koj qhov kev tawm dag zog rau lub sijhawm ntev thiab koom nrog cov haujlwm sib xyaw, xws li kev qhia aerobic thiab kev tawm tsam.
Qhov pom zoo txhua lub lim tiam rau kev tawm dag zog yog 150 feeb, uas koj tuaj yeem tau txais ntau txoj hauv kev. Piv txwv li, koj tuaj yeem taug kev li 30 feeb ntawm 5 hnub ntawm lub lim tiam, lossis koom nrog chav kawm 50 feeb ua haujlwm ntawm 3 hnub ntawm lub lim tiam
Kauj Ruam 2. Poob qhov hnyav yog tias koj rog dhau lossis rog
Nrog koj tus kws kho mob txiav txim seb koj puas yuav tau txais txiaj ntsig los ntawm kev poob phaus. Txo koj li kev noj zaub mov txhua hnub los tsim kom muaj calorie ntau ntau. Yog tias koj rog lossis rog dhau, poob phaus tuaj yeem txhim kho koj qib HDL. Rau txhua 6 lb (2.7 kg) koj poob, koj cov qib HDL tuaj yeem nce ntxiv 1 mg/dL.
- Yog tias koj qhov BMI (lub cev ntsuas qhov ntsuas) siab dua 30, poob phaus tuaj yeem pab txhim kho lwm yam ntawm koj kev noj qab haus huv ib yam, xws li koj cov ntshav siab thiab qib zog.
- Contrary to nrov ntseeg, HDL tsis yog hom roj (cholesterol); theej, nws yog hom roj cholesterol thauj lossis thauj mus los. HDL hu ua "zoo" vim nws xav tias txo qis kev tsim cov roj cholesterol hauv cov hlab ntshav, ib yam mob hu ua atherosclerosis.
Kauj Ruam 3. Txiav luam yeeb yog tias koj haus luam yeeb
Tham nrog koj tus kws kho mob txog kev xaiv muaj kev nyab xeeb rau txiav tawm, xws li thaj ua rau thaj nicotine lossis cov pos hniav los pab txiav koj tus kheej tawm ntawm cov luam yeeb. Ntxiv rau kev cuam tshuam nrog ntau yam kab mob, suav nrog mob qog noj ntshav hauv lub ntsws, kev haus luam yeeb luam yeeb tseem muaj kev cuam tshuam tsis zoo rau cov roj (cholesterol) thiab LDL/HDL piv. Kev haus luam yeeb tuaj yeem txo qis HDL qib (los ntawm qhov nruab nrab ntawm 5 cov ntsiab lus) thiab nce tag nrho cov roj cholesterol. Txawm tias cov pa luam yeeb thib ob txo qis HDL. Cov tshuaj lom sib xyaw hauv cov pa luam yeeb ua rau lub hauv paus ntawm cov hlab ntshav thiab ua rau tso cov roj (cholesterol) tso rau hauv kev kho kom puas. Cov txiaj ntsig ntawm net yog cov quav hniav thiab cov roj (cholesterol) piv uas nyiam LDL. Kev txiav luam yeeb muaj qhov cuam tshuam ncaj qha rau nce qib HDL - hauv qee kis, ntau npaum li 10%.
- Kev haus luam yeeb ua rau txhua lub cev hauv lub cev puas tsuaj thiab ua rau txhua yam teeb meem ntsig txog plawv, uas ua rau muaj kev tuag ntxov ntxov.
- Kev haus luam yeeb tau kwv yees ua rau muaj kev pheej hmoo mob plawv thiab mob hlab ntsha tawg ntau txog plaub zaug piv rau cov tsis haus luam yeeb.
Kauj Ruam 4. Haus dej cawv hauv qhov nruab nrab yog tias koj haus
Ntawm qib nruab nrab (tsis pub ntau tshaj 1 haus dej cawv txhua hnub) qee hom cawv tau txuas rau kev nce qib HDL. Tshwj xeeb tshaj yog, kev haus cawv liab tau ntseeg tias muaj txiaj ntsig zoo rau kev mob plawv vim nws cov ntsiab lus antioxidant siab, uas pab tiv thaiv cov hlab ntsha puas tsuaj. Thiaj li, cov roj (cholesterol) tsawg dua yog xav tau "band-aids" txhawm rau kho cov hlab ntsha puas tsuaj, uas ua rau lub siab tsim cov HDL txhawm rau thauj cov roj cholesterol tawm ntawm cov hlab ntshav.
- Ib qho dej cawv tau txhais ua 12 fl oz (350 mL) ntawm npias, 5 fl oz (150 mL) ntawm cawv, lossis 1.5 fl oz (44 mL) ntawm cov ntsuj plig.
- Yog tias tam sim no koj tsis haus dej haus cawv, tsis txhob pib ua kom nce koj qib HDL. Muaj ntau txoj hauv kev noj qab haus huv dua.
- Cov tshuaj tiv thaiv kab mob hauv cov cawv liab tsis muaj kev cuam tshuam nrog cawv, yog li haus cov kua txiv hmab txiv ntoo tshiab lossis noj cov txiv hmab txiv ntoo nyoos yuav zoo li yuav muab yam tsawg kawg li muaj txiaj ntsig plawv, yog tias tsis ntau dua.
Kauj Ruam 5. Noj cov rog uas tsis muaj rog nyob rau hauv qhov nruab nrab thiab tsis txhob muaj cov rog
Xaiv ntau monounsaturated thiab polyunsaturated rog, ib yam li omega-3 cov rog uas pom hauv ntses, txiv roj roj, avocados, txiv ntseej, thiab flaxseed. Tsis txhob hloov cov rog, vim tias lawv ua rau cov hlab ntsha puas tsuaj thiab tuaj yeem cuam tshuam tsis zoo rau HDL qib. Kev noj zaub mov zoo ib txwm suav nrog qee cov rog - ntawm 25-35% ntawm koj cov calories txhua hnub yuav tsum yog los ntawm cov rog. Txiav koj cov rog kom txaus kom tsis pub ntau tshaj 7% ntawm koj cov calories txhua hnub. Nco ntsoov tias kev noj zaub mov muaj cov roj (cholesterol) tsis muaj kev cuam tshuam loj rau cov qib roj cholesterol vim tias lub siab ua lub luag haujlwm tseem ceeb hauv kev tswj hwm.
- Cov peev txheej zoo ntawm cov zaub mov tsis muaj monounsaturated suav nrog txiv ntseej, txiv laum huab xeeb, noob hnav thiab roj canola, feem ntau txiv ntseej, thiab avocados.
- Cov peev txheej zoo ntawm cov rog uas tsis muaj polyunsaturated suav nrog taum pauv thiab roj paj noob hlis, txiv ntseej, taum paj, thiab ntses rog xws li ntses liab thiab mackerel.
- Trans fats (hydrogenated fat) muaj nyob hauv ntau cov zaub mov tiav nrog rau ncuav qab zib, crackers, kib zaub, thiab margarine.
Kauj Ruam 6. Ntxiv cov txiv hmab txiv ntoo uas muaj xim tsaus thiab veggies rau hauv koj cov zaub mov
Txhua yam khoom tshiab muaj txiaj ntsig kev noj qab haus huv, tab sis cov xim dub thiab xim liab tuaj yeem ua rau nce HDL thiab qis dua LDL. Raws li tau sau tseg saum toj no, txiv hmab txiv ntoo thiab lwm yam txiv hmab txiv ntoo tsaus yog nplua nuj nyob hauv cov tshuaj tiv thaiv kab mob, tshwj xeeb tshaj yog cov xim sib xyaw hu ua anthocyanins. Kev tshawb fawb qhia pom tias kev siv cov tshuaj anthocyanins (hauv txiv hmab txiv ntoo lossis cov tshuaj ntxiv) tuaj yeem nce qib HDL los ntawm yuav luag 14% thaum txo qib LDL. Cov peev txheej zoo ntawm anthocyanins suav nrog plums, ntshav liab thiab txiv hmab txiv ntoo liab, raspberries, blackberries, zaub paj liab, thiab eggplant.
Noj cov txiv hmab txiv ntoo thiab veggies ntau ntxiv ua rau koj noj cov zaub mov muaj fiber ntau, uas tau pom los pab tswj cov qib roj cholesterol tag nrho
Ntu 2 ntawm 2: Ua Haujlwm Nrog Koj Tus Kws Kho Mob
Kauj Ruam 1. Tau kuaj koj cov roj cholesterol raws li koj tus kws kho mob pom zoo
Cov qib zoo tshaj plaws rau HDL cov cholesterol hauv cov txiv neej thiab poj niam yog 60 mg/dL (1.6 mmol/L) lossis siab dua. Yog tias koj qhov HDL tsis nyob hauv thaj tsam no zaum kawg uas koj tau kuaj nws, koj tus kws kho mob yuav pom zoo kom rov kuaj dua ib ntus tshwj xeeb txhawm rau nrhiav kev txhim kho. Mus rau koj cov ntshav raws sijhawm teem tseg los ntawm koj tus kws kho mob kom pom tias koj qib HDL nce ntxiv.
Nco ntsoov tias koj qib HDL tsuas yog nce yog tias koj tab tom hloov pauv kev ua neej kom txhim kho nws. Ua raws koj tus cwj pwm noj qab haus huv kom tau txais txiaj ntsig zoo tshaj plaws
Kauj Ruam 2. Tham nrog koj tus kws kho mob txog tshuaj noj kom nce HDL
Cov tshuaj Statin muaj txiaj ntsig ntawm kev txo qis tag nrho cov qib roj cholesterol, thiab lawv tuaj yeem muab 5 txog 10% nce hauv koj qib HDL. Cov tshuaj niacin thiab cov tshuaj fibrate kuj qee zaum tau sau tseg kom pab nce HDL cov roj (cholesterol). Tham nrog koj tus kws kho mob txog cov tshuaj uas yuav pab tau rau koj.
Nco ntsoov txawm tias qee yam tshuaj yuav ua rau koj cov HDL nce ntxiv, qhov no yuav tsis txhim kho koj li kev noj qab haus huv plawv. Nws tseem ceeb heev uas yuav tsum hloov txoj kev ua neej kom ua tau qhov no
Kauj Ruam 3. Nug koj tus kws kho mob txog kev noj cov roj ntses ntxiv
Koj tuaj yeem tau txais cov roj ntses ntxiv tom khw, tab sis nws yog qhov tseem ceeb los tham nrog lawv nrog koj tus kws kho mob ua ntej, tshwj xeeb tshaj yog tias koj twb tau noj lwm yam tshuaj lawm. Noj txhua hnub, cov roj ntses ntxiv tuaj yeem pab ua kom koj cov qib HDL ntau dhau.
Ua raws li cov khw muag tshuaj cov lus qhia lossis nug koj tus kws kho mob kom pom zoo koob tshuaj
Kauj Ruam 4. Tsis txhob muaj testosterone thiab lwm yam tshuaj anabolic steroids
Cov tshuaj no tuaj yeem txo qis koj qib HDL, yog li nws tseem ceeb kom tsis txhob noj lawv. Yog tias koj tab tom noj lawv, tham nrog koj tus kws kho mob txog qhov no yuav cuam tshuam li cas rau koj cov qib roj cholesterol thiab txiav txim siab lwm txoj hauv kev lossis lwm yam tshuaj kom txo qhov cuam tshuam.
Cov lipoprotein tsawg-ntom lossis LDL feem ntau hu ua cov roj "phem", tab sis tiag tiag nws tsuas yog tus thauj khoom uas kaw cov roj cholesterol tawm ntawm lub siab mus rau cov cell, suav nrog cov hlab ntsha puas. Qhov teeb meem tshwm sim thaum cov roj (cholesterol) hauv cov phab ntsa ntawm cov hlab ntsha ua ntau dhau, vim tias nws nyiam macrophages thiab ua rau muaj cov plaques - cov cim tseem ceeb ntawm atherosclerosis lossis cov hlab ntsha txhaws
Lub tswv yim
- Ua kom pom tseeb ntawm kev txo qis qis lipoprotein (LDL) roj cholesterol ib yam. Qhov no feem ntau tseem ceeb dua li nce HDL cov roj (cholesterol).
- Kev poob phaus los ntawm kev tawm dag zog yog qhov tseem ceeb tshwj xeeb yog tias koj lub cev yog "kua" zoo li cov rog ntau nyob ib ncig ntawm lub duav zoo li txo HDL.
- Txo kev noj cov suab thaj ntxiv. Kev tshawb fawb qhia tias ntau calories ntau los ntawm kev ntxiv qab zib, qis tus neeg HDL qib qis. Yog li ntawd, zam kev haus dej qab zib, khoom qab zib thiab feem ntau ntawm cov khw muag khoom ci.
- Qee qhov kev tshawb fawb qhia tias noj 50 g ntawm cov qhob noom xim kasfes tsaus txhua hnub tuaj yeem txhim kho cov tshuaj tiv thaiv kab mob HDL roj cholesterol.
