Aia ʻoe i kou mau makahiki 30? Ke hoʻoikaika kino mau nei ʻoe a ke hoʻāʻo nei e noho olakino? Eia nō naʻe, e kahaha paha ʻoe inā nānā kāu kauka i kāu mau hopena hoʻāʻo koko a ʻōlelo mai, "Ua kiʻekiʻe iki kou cholesterol." Ke noʻonoʻo nei paha ʻoe, "Pehea lā e hiki ai i kekahi e like me aʻu ke loaʻa i ka cholesterol kiʻekiʻe?" ʻO ka ʻoiaʻiʻo, ʻaʻole ka cholesterol kahi mea e hoʻopilikia wale i ka poʻe ʻelemakule. I kekahi manawa, ʻaʻohe mea pehea ko kākou olakino, hiki i ko kākou pae cholesterol ke piʻi aʻe ma muli o nā kumu ma waho o ko kākou mana.
No ke aha e hoʻomohala ai ka cholesterol i kahi ʻōpio?
I ka hapanui o ka manawa, manaʻo mākou ʻo ke kumu wale nō o ke kiʻekiʻe o ka cholesterol ka ʻai maikaʻi ʻole a me ka nele o ka hoʻoikaika kino. He ʻoiaʻiʻo kēlā, akā ʻaʻole ia wale nō ke kumu. No kekahi poʻe, ua hoʻoilina ʻia kēia maʻi ma ke ʻano genetic . I ka pololei, ua kapa ʻia kēia ʻo Familial Hypercholesterolemia . I ka ʻōlelo maʻalahi, he maʻi kēia i hoʻoili ʻia mai kēlā hanauna a i kēia hanauna, e hoʻoulu ana i nā pae kiʻekiʻe o ka cholesterol maikaʻi ʻole i loko o ke kino.
Ua lohe paha ʻoe e pili ana i nā ʻano cholesterol ʻelua i loko o ko kākou koko.
1. LDL (Low-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi ʻole." Ke hōʻiliʻili kēia mau mea i loko o ke kino, hiki iā lākou ke hōʻiliʻili i loko o ko mākou mau kīʻaha koko a pani iā lākou. ʻO kēia ke kumu nui o ka maʻi puʻuwai.
2. HDL (High-Density Lipoprotein): Kāhea mākou i kēia he "cholesterol maikaʻi" no ka mea kōkua ia i ka wehe ʻana i ka cholesterol maikaʻi ʻole i makemake ʻole ʻia mai ke kino a lawe iā ia i ke akepaʻa.
ʻO ke kanaka me kahi maʻi hoʻoilina e like me Familial Hypercholesterolemia, ua emi kona hiki ke wehe i kēia cholesterol LDL maikaʻi ʻole mai ke koko. No laila, ʻaʻohe mea pehea ka maikaʻi o kā lākou ʻai ʻana a me ka hoʻoikaika kino ʻana, hiki ke paʻakikī loa ke kaohi i ko lākou pae cholesterol me ka ʻole o ka lāʻau lapaʻau.
ʻO ka mea nui loa, ʻo ia ka ʻike mua ʻana ua loaʻa iā ʻoe kēia maʻi. A laila hiki iā ʻoe ke kamaʻilio me kāu kauka a hana i ka hoʻolālā lapaʻau maikaʻi loa nāu.
ʻAʻole manaʻo ka ʻai ʻana i ka haʻalele ʻana i ka meaʻai ʻono!
Ke lohe kākou i ka huaʻōlelo "cholesterol kiʻekiʻe," manaʻo mākou i ka ʻai ʻana i ka ʻuala i hoʻolapalapa ʻia a me kekahi mau mea kanu me ka ʻole o ka ʻaila. Akā, ʻaʻole pono ia e like me ia. ʻO ka mea nui, ʻo ia ka hoʻomaopopo ʻana i ka mea a kākou e ʻai nei a me ka nui o kā kākou e ʻai nei .
He nui ka poʻe e hoʻāʻo nei e lilo i poʻe ʻai mea kanu i kēia mau lā. He mea maikaʻi kēlā. Akā, ʻaʻole nā mea ʻai mea kanu a pau āu e ʻai ai he olakino. No ka laʻana, ʻo nā meaʻai i hoʻopili ʻia a hana ʻia i kapa ʻia he "low-fat" piha paha i ke kō, ka paʻakai, a me nā mea ʻai ʻē aʻe ʻaʻole maikaʻi.
No laila, pono kākou e noʻonoʻo iki i ke koho ʻana i ka meaʻai. E nānā i kēia papa ʻaina.
| Nā mea e hoʻohui hou aku i kāu papaʻai (ʻAi hou aku) | Nā mea e ʻai ai me ke akahele a me ke kaulike (ʻAi me ke kaulike) |
|---|---|
| Nā huaʻai a me nā mea kanu hou: E hoʻokomo i kahi mea kanu/salaka ma ka liʻiliʻi i hoʻokahi manawa i ka lā. | Momona Kūpaʻa: Nā mea e like me ka tīhi, ka pata, ka ʻaila niu, ka ʻiʻo ʻulaʻula (pipi, puaʻa). ʻAʻole pono ʻoe e hoʻōki loa, akā e hoʻēmi i ka nui. |
| Nā Huaʻai Holoʻokoʻa: Laiki ʻeleʻele, buckwheat, oats, berena bran. He waiwai kēia i ka fiber. | Nā meaʻai i hoʻopili ʻia a me nā meaʻai i hana ʻia: nā sausage, nā meatballs, nā noodles i hoʻopili ʻia, nā biscuits, nā keke. |
| Nā Meaʻai Kiʻekiʻe i ka Fiber: Nā legumes e like me nā lentils, chickpeas, peas, a me nā pī. He mea kōkua nui kēia i ka kaohi ʻana i ka cholesterol. | Momona Trans: Hiki ke loaʻa kēia mau mea i nā meaʻai palai hohonu, margarine, a me nā huahana bakena. E hōʻalo iā lākou i ka hiki. |
| Nā protein mea kanu: Soy, Tofu, Tempeh. | Nā mea inu kō: Nā mea inu ʻono, nā mea inu hua i hoʻopili ʻia. |
E noʻonoʻo ʻoe e makemake ana i kahi ʻāpana tīhi. ʻAʻole pilikia, e ʻai. Akā i ka manawa like, e ʻai i kahi pā salakeke me nā mea kanu he nui. A laila ua hauʻoli ʻoe i ka ʻono a hoʻohui i kahi mea maikaʻi no kou kino. Ua kapa ʻia kēia he "kaulike."
ʻAʻole wale ka meaʻai, he mea nui loa kēia mau mea.
Aia kekahi mau hana ʻē aʻe i koʻikoʻi e like me ka ʻai i ka wā e pili ana i ka kaohi ʻana i ka cholesterol.
Hoʻoikaika kino
I ka wā e pili ana i ka hoʻoikaika kino, ʻaʻole pono ʻoe e hele i ka hale hoʻoikaika kino a hāpai i nā mea kaumaha. ʻO ka hele wikiwiki ʻana no 30 mau minuke i ka lā, ka hoʻoikaika kino ma ka home me ka hoʻohana ʻana i kahi polokalamu hoʻoikaika kino, a inā makemake ʻoe e hula, he hoʻoikaika kino maikaʻi nō hoʻi ka hula ʻana i kahi mele. ʻO ka mea nui, ʻo ia ke noho ikaika i kēlā me kēia lā.E hoʻomaka me nā mea liʻiliʻi. E kū aʻe mai kou noho keʻena a hele a puni. Inā hiki, e hoʻohana i ke alapiʻi ma kahi o ka elevator. E lawe mai kēia mau hoʻololi liʻiliʻi i nā hopena nui i ka hala ʻana o ka manawa.
E noho mamao aku mai nā ʻano maikaʻi ʻole.
- Puhipaka: He mea weliweli loa ka puhipaka no kekahi kanaka me ke kolesterol kiʻekiʻe. Hoʻohaʻahaʻa ia i nā pae "kolesterol maikaʻi" (HDL) a hōʻino i nā kīʻaha koko, e hoʻonui ana i ka pilikia o ka maʻi puʻuwai. Inā ʻoe e puhipaka, e kiʻi i ke kōkua e haʻalele. ʻO ia ke kōkua nui loa hiki iā ʻoe ke hana nou iho.
- ʻOna: Inā ʻoe e inu i ka waiʻona, e hana pēlā me ke kaulike. ʻAʻole maikaʻi ka inu nui ʻana i ka waiʻona no kou pae cholesterol a i ʻole kou ake.
E hana pū me kāu kauka.
No ka poʻe me ka cholesterol kiʻekiʻe ma muli o nā kumu genetic, ʻaʻole paha hiki ke kāohi iā ia me ka ʻai a me ka hoʻoikaika kino wale nō. I kēlā hihia, e kuhikuhi kāu kauka i ka lāʻau lapaʻau . ʻO Statins kekahi o nā lāʻau lapaʻau i kuhikuhi pinepine ʻia i ia mau hihia.
Makaʻu kekahi poʻe ke lohe lākou i ka huaʻōlelo "lāʻau lapaʻau." Manaʻo lākou, "Pono anei au e lawe i ka lāʻau lapaʻau no ke koena o koʻu ola?" Akā, pono ʻoe e nānā iā ia ma ke ʻano ʻokoʻa. He kākoʻo hou kēia lāʻau lapaʻau e pale i kou puʻuwai, me ka hoʻololi ʻana i kou nohona.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio ākea me kāu kauka. E kamaʻilio me ia e pili ana i kāu mau hopena, pehea kou manaʻo, a me nā nīnau āu. A laila, e hui pū, hiki iā ʻoe a me kāu kauka ke hana i kahi hoʻolālā e kūpono loa iā ʻoe.
ʻO ka mea hope loa, ʻo ka ʻike ʻana he kiʻekiʻe kou cholesterol ʻaʻole ia ka hopena o kou ola. E noʻonoʻo iā ia he manawa kūpono e noʻonoʻo hou ai e pili ana i kou olakino a hoʻomohala i nā ʻano maikaʻi. Hiki iā ia ke lilo i mea hoʻoikaika nui iā ʻoe e ola i kahi ola olakino a hauʻoli.
Leka Lawe-Home
- Hiki i nā pae cholesterol kiʻekiʻe ke loaʻa i nā poʻe ʻōpio a olakino hoʻi ma muli o nā kumu genetic (Familial Hypercholesterolemia).
- He mea nui loa ka ʻai ʻana. E ʻai i nā mea kanu hou, nā huaʻai, nā palaoa piha, a me nā meaʻai waiwai i ka fiber. E hōʻemi i nā meaʻai i hana ʻia a me nā momona maikaʻi ʻole.
- ʻO ka noho ʻana i ka hana i kēlā me kēia lā, ka pale ʻana i ka puhipaka, a me ka hoʻēmi ʻana i ka waiʻona he mea nui ia no ka kaohi ʻana i ka cholesterol.
- Ma mua o ka hana ʻana i nā hoʻololi nui i ka manawa hoʻokahi, ʻoi aku ka maikaʻi o ka hana ʻana i nā ʻano liʻiliʻi a maikaʻi e hiki ai iā ʻoe ke hoʻokomo i loko o kou ola o kēlā me kēia lā.
- E hana pū me kāu kauka. Inā pono, e hoʻokele i kou olakino ma ka hoʻohui ʻana i nā lāʻau lapaʻau i kuhikuhi ʻia (e laʻa me nā statins) a me nā hoʻololi ʻana i ke ʻano o ka nohona.
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