Makemake ʻoe e kāohi i kāu cholesterol? (Cholesterol) Eia kekahi mau hana maʻalahi

I kou heluhelu ʻana i kahi hōʻike hoʻāʻo koko a ʻōlelo mai ke kauka, "Ua kiʻekiʻe iki kou cholesterol," ua makaʻu iki anei ʻoe? A i ʻole ke noʻonoʻo nei ʻoe i nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai ke lohe ʻoe i ka huaʻōlelo "cholesterol"? ʻOiaʻiʻo, nui ka poʻe e makaʻu pono ʻole nei no ka mea ʻaʻole lākou i ʻike nui e pili ana i kēia. Akā inā maopopo pono iā kākou kēia, ʻaʻole ia he mea paʻakikī ke kāohi iā ia. E kamaʻilio kākou e pili ana i kēia i kēia lā.

He aha maoli ka cholesterol?

I ka ʻōlelo maʻalahi, he mea momona ka cholesterol i loko o ko kākou kino. He mea nui ia no kēlā me kēia cell i loko o ko kākou kino, no nā mea he nui, e like me ka hana ʻana i nā hormones a me ka hana ʻana i ka wikamina D. ʻO ke ʻano kēia, ʻaʻole wale ka cholesterol he mea ʻino. Akā hoʻomaka ka pilikia ke nui loa ia i loko o ke kino.

Ke kamaʻilio mākou e pili ana i ka cholesterol, pono mākou e ʻike e pili ana i kekahi mau ʻano nui.

He aha ka mea e hana maoli ai ke piʻi aʻe ka cholesterol?

E noʻonoʻo e pili ana i nā paipu wai i loko o kou home. I ka hala ʻana o ka manawa, ua paʻa nā paipu i ka lepo a me ka popo, ʻeā? Ma ke ʻano like, ke piʻi aʻe ka cholesterol "maikaʻi ʻole" (LDL), kūkulu ʻia ia ma nā paia o ko kākou mau kīʻaha koko. Kāhea mākou i kēia "plaque."

Ke hoʻemi ʻia ke kahe koko i ka puʻuwai ma kēia ʻano, hiki iā ʻoe ke loaʻa ka ʻeha umauma (angina) . Inā, me ka manaʻo ʻole, haki kekahi o kēia mau palaki, hana ʻia kahi ʻūpā koko a ālai loa i ke aʻa, ʻo ia ka mea a mākou e kapa nei he hōʻeha puʻuwai . ʻO ia ke kumu he mea nui ka kaohi ʻana i ka cholesterol.

5 mau hana maʻalahi e kāohi ai i ka cholesterol

ʻO ka nūhou maikaʻi, hiki iā kākou ke hōʻemi nui i kēia pilikia ma ka hana ʻana i nā hoʻololi liʻiliʻi i ko kākou nohona.

1. E kamaʻilio me ke kauka.

ʻO kēia ka mea nui loa. E kiʻi i kāu mau hopena hoʻāʻo koko a ʻike i kāu kauka . E hiki i kāu kauka ke hana i kahi hoʻolālā kūpono iā ʻoe, ma muli o kou makahiki, ke kaumaha, nā kūlana olakino ʻē aʻe (e like me ka maʻi diabetes a me ke koko kiʻekiʻe), a me ka mōʻaukala ʻohana. E kūkākūkā i nā mea āpau me ia, e like me ke ʻano o ka meaʻai maikaʻi a me ka nui o ka hoʻoikaika kino āu e hana ai.

2. E makaʻala i kāu mea e ʻai ai a e inu ai.

ʻO ka mea a mākou e ʻai ai e pili pono ana i ka cholesterol. E hoʻāʻo e hoʻohui i kēia mau mea i kāu papaʻai:

• ʻO nā palaoa waiwai i ka fiber e like me ka oats, bale, a me ka millet.
• Nā nati e like me nā walnuts a me nā ʻalemona. Akā, mai ʻai nui, he lima wale nō i ka lā ua lawa ia.
• ʻO nā iʻa ʻaila e like me ka sālemona, ka mackerel, a me nā sardines. He mea maikaʻi loa nā waikawa momona omega-3 i loko o kēia mau meaʻai no ka puʻuwai.
• Nā meaʻai e like me ka tofu i hana ʻia mai ka soy.
• E hoʻokomo i ka nui o nā huaʻai a me nā mea kanu hou i kāu papaʻai.

Eia kekahi, e noho mamao aku mai kēia mau mea i ka hiki:

• Nā ʻiʻo i hana ʻia - e like me nā sausage a me nā meatballs.
• ʻO nā meaʻai i palai hohonu ʻia, ʻoiai nā mea i palai ʻia i loko o nā ʻaila i kiʻekiʻe i ka momona momona, e like me ka ʻaila pama.
• ʻO nā meaʻai kiʻekiʻe i ke kō a me nā momona trans, e like me nā huahana berena, nā keke, a me nā biscuits.

3. E hoʻōki loa i ka puhipaka.

Hoʻohaʻahaʻa ka puhipaka i kāu mau pae "cholesterol" "maikaʻi" (HDL).ʻO HDL ka mea e kōkua ai i ka wehe ʻana i ka cholesterol maikaʻi ʻole. No laila, inā e haʻalele ʻoe i ka puhipaka, e hoʻonui ia i kāu mau pae HDL a hāʻawi i ka pale nui no kou puʻuwai. ʻAʻole wale ia, akā ʻaʻohe palena o nā pono no ke kino holoʻokoʻa.

4. E hoʻoneʻe iki i kou kino a hoʻoikaika kino!

ʻAʻole pono ʻoe e hele i ka hale hoʻoikaika kino. ʻO ka hele wāwae wikiwiki no kahi o 30 mau minuke i ka lā ua lawa ia. Hoʻoikaika kino:

• Hoʻomalu ʻia ke kaumaha o ke kino.
• Kōkua ia i ka kaohi ʻana i nā kūlana ʻē aʻe e hoʻonui ai i ka pilikia o ka maʻi puʻuwai, e like me ka maʻi diabetes a me ke koko kiʻekiʻe.
• Ke emi nei ka pae o ka cholesterol maikaʻi ʻole (LDL) a me ka triglyceride.
• Piʻi aʻe ka pae o ka cholesterol maikaʻi (HDL).

5. E hoʻohana i ka lāʻau lapaʻau i kuhikuhi ʻia e like me ke kauoha.

I kekahi manawa, ʻaʻole lawa ka ʻai a me ka hoʻoikaika kino wale nō e kāohi i kāu mau pae cholesterol. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i nā lāʻau lapaʻau (e like me nā statins) .

ʻAʻole he mea e makaʻu ai ka cholesterol, he mea ia e kāohi ʻia. E hahai i kēia mau ʻanuʻu maʻalahi a hoʻomaka e pale i kou puʻuwai i kēia lā.