Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol i kāu hoʻāʻo koko hou loa? He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke lohe ʻoe i kēlā. "ʻĀ, i kēia manawa pono wau e hoʻōki i ka ʻai ʻana i nā meaʻai ʻono a pau a me ka hoʻoikaika kino i ka lā a pau," e noʻonoʻo paha ʻoe. Akā, ʻaʻohe mea e makaʻu ai. Ma ka hana ʻana i kekahi mau hoʻololi liʻiliʻi a maʻalahi i kou nohona, hiki iā ʻoe ke kāohi i kēia maʻi me ka maʻalahi ma mua o kou manaʻo. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hahai i kēia mau ʻano maʻamau me ka lāʻau lapaʻau a kāu kauka i kuhikuhi ai.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
1. E makaʻala loa i ka momona āu e ʻai ai a inu ai.
ʻOiai paha he ʻono maikaʻi nā mea e like me nā cheeseburgers, ka ice cream, a me ka curry ʻiʻo momona, hiki iā lākou ke hoʻonui i kou pae cholesterol. ʻO ke kumu nui o kēia, ʻo ia ka momona saturated i loko.
ʻO ka hōʻemi ʻana i nā momona holoholona, e like me nā ʻiʻo momona e like me ka pipi a me ka puaʻa, a me nā mea e like me ka pata, ka tīhi, a me ka waiū momona, hiki ke kōkua i ka hoʻemi ʻana i nā pae o ka cholesterol "maikaʻi ʻole" (LDL cholesterol) o kou kino.
Wahi a ka American Heart Association, ʻo 5% a 6% wale nō o kā mākou mau calorie i kēlā me kēia lā e hele mai mai ka momona saturated. ʻO ka hana ʻana pēlā hiki ke hoʻohaʻahaʻa i kāu mau pae LDL ma kahi o 11-13 mau helu.
Akā, ʻaʻole kēia manaʻo e pono ʻoe e hoʻopau loa i ka momona mai kāu meaʻai. Hiki i ka hana ʻana pēlā ke loaʻa ka hopena ʻē aʻe. ʻO nā momona unsaturated, i loaʻa i nā meaʻai e like me ka ʻaila ʻoliva, cashews, a me nā pīnati, hiki ke kōkua i ka hoʻokiʻekiʻe ʻana i kāu cholesterol "maikaʻi" (HDL) a hoʻohaʻahaʻa i kāu triglycerides. ʻO ka mea nui, ʻo ke koho ʻana i nā momona unsaturated ma mua o nā momona saturated i nā manawa hiki.
| ʻAno momona | Nā laʻana a me nā kuhikuhi |
|---|---|
| E pale: Momona Kūpaʻa | ʻIʻo momona (puaʻa, pipi), pata, tīhi, waiū momona piha, ʻaikalima, ʻaila pama, ʻaila niu (i ka palena iki). |
| Koho: Momona ʻAʻohe momona | ʻAila ʻoliva, ʻaila canola, cashews, ʻalemona, pīnati, avocado, iʻa (salmon, mackerel, tuna). |
2. E haʻi aloha aku i kēia ʻano momona no ka wā pau ʻole!
Pono e hoʻopau loa ʻia nā momona trans artificial mai kāu papaʻai. ʻAʻohe hoʻopaʻapaʻa e pili ana i kēia. He mea ʻino loa kēia i ke kino.
ʻAʻole wale nā momona trans e hoʻokiʻekiʻe i kāu cholesterol maikaʻi ʻole (LDL), akā hoʻohaʻahaʻa pū lākou i kāu cholesterol maikaʻi (HDL). Hiki ke loaʻa kēia mau momona trans i nā meaʻai i palai hohonu ʻia e like me nā donuts, nā biscuits i hoʻopaʻa ʻia, nā keke, nā kuki, a me kekahi mau ʻano margarine.
No laila, ke kūʻai ʻoe i kahi mea mai ka hale kūʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili. Inā ʻōlelo ka lepili "ʻaila hydrogenated hapa," aia nā momona trans. I kekahi manawa ʻōlelo ʻia 'trans-fat-free,' akā e nānā e ʻike inā aia kēia mau huaʻōlelo ma laila.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →3. E hoʻōki kākou i ka omo ʻana o ka cholesterol i loko o ke kino
Kōkua ka fiber soluble iā mākou me kēia hana. I ka pōkole, hana kēia fiber soluble i kahi gel i loko o nā ʻōpū, e kōkua ana i ka hoʻopaʻa ʻana i ka cholesterol keu i loko o ke kino a hoʻokuʻu iā ia me ka ʻōpala.
He aha nā meaʻai i waiwai i ka fiber soluble?
- ʻOati
- Bale
- Nā legumes e like me nā pīni, chickpeas, a me nā lentils
- ʻOkra, ipu ʻawaʻawa, ʻōpuʻu Brussels
- Nā hua e like me nā ʻāpala, nā ʻalani, a me nā pears
- Kāloti
Ua hōʻike ʻia nā haʻawina inā ʻoe e hoʻonui i kāu ʻai ʻana i ka fiber ma 5-10 grams i kēlā me kēia lā, hiki iā ʻoe ke hoʻemi i kāu pae cholesterol maikaʻi ʻole (LDL) ma kahi o 5%. No laila, ma kahi o ka berena keʻokeʻo a me nā buns i hana ʻia me ka palaoa, e hoʻohui i nā mea e like me ka oats, nā mea kanu, nā huaʻai, a me nā nati i kāu meaʻai.
4. I ka wā e pili ana i ka hoʻoikaika kino, e noʻonoʻo "ʻo ka nui o ka hauʻoli"
Hiki i ka hoʻoikaika kino ke hoʻomaikaʻi i kāu mau pae cholesterol, akā ʻo ka mea nui loa, ʻo ia ka hana mau ʻana .
"ʻO ka hopena o ka hoʻoikaika kino ma ka cholesterol he 24 mau hola wale nō. No laila, ʻaʻohe pono o ka hele ʻana i ka hale hoʻoikaika kino i ʻelua lā wale nō o ka pule a me ka leʻaleʻa wale ʻana i nā lā ʻē aʻe," wahi a nā kauka.
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hana no 30 mau minuke ma ka liʻiliʻi i ka lā . Hiki paha ke hele wāwae wikiwiki a puni kou hale, akā pono ʻoe e hana i kēlā me kēia lā. Eia kekahi, inā hiki iā ʻoe ke lilo i 5% o kou kaumaha kino ma ka hoʻoikaika kino ʻana i kēia ʻano, e loaʻa ana kahi hopena nui a maikaʻi i kāu mau pae cholesterol.
5. E hoʻonui iki kākou i ka wikiwiki o nā hoʻomaʻamaʻa.
Inā ua hoʻoikaika kino ʻoe i kēlā me kēia lā, i kēia manawa hiki iā ʻoe ke lawe i hoʻokahi ʻanuʻu hou aʻe. ʻO ia hoʻi, i kekahi mau lā, hiki iā ʻoe ke hana i kāu hoʻoikaika kino me ka paʻakikī iki.
ʻO kahi hoʻolālā maikaʻi ka hoʻoikaika kino ikaika no kahi o 40 mau minuke, ʻekolu a ʻehā paha lā o ka pule.
ʻo kahi laʻana:
- Inā ʻoe e hele mau ana, e hoʻāʻo i ka hele wikiwiki a i ʻole ka holo wikiwiki no kekahi manawa i kou wā e hele ana.
- Inā he mea holo ʻoe, e holo wikiwiki iki no kekahi manawa (nā wā holo wikiwiki).
6. E ʻimi i kahi hopena no ke kaumaha ma ka hana
Inā ʻoe e hopohopo nei ma ka hana, pono ʻoe e hoʻolohe iā ia. Ua hōʻike ʻia e ka noiʻi ʻana he kiʻekiʻe aʻe ka nui o ka cholesterol maikaʻi ʻole (LDL) a me ka haʻahaʻa o ka cholesterol maikaʻi (HDL) o ka poʻe i hopohopo ma ka hana.
Hiki i kekahi mau hana ke lilo i mea hopohopo ma ke ʻano, akā aia nā mea hiki iā ʻoe ke hana e hoʻokele ai.
- E hoʻomaha iki i ka wā e hana ana. E ala a hele wāwae no hoʻokahi minute.
- E hoʻohana i kāu mau hoʻomaha makahiki āpau. E noho ma ka home a e noho kūʻokoʻa.
- E kamaʻilio me kou haku a noi iā lākou e hoʻonohonoho i kāu hana i mea e hoʻohana pono ai i kou manawa a me kou ikaika.
7. Pono e hoʻōki i ka puhi paka.
Hoʻohaʻahaʻa ka uahi o ka paka i kou pae o ka cholesterol "maikaʻi" (HDL) . ʻOiai ʻaʻole e hoʻohaʻahaʻa pololei ka haʻalele ʻana i ka puhipaka i kāu cholesterol "maikaʻi ʻole" (LDL), hoʻomaikaʻi ia i kāu ratio o ka cholesterol maikaʻi i ka cholesterol maikaʻi ʻole. He mea nui loa kēlā no ke olakino o ka puʻuwai.
Ua hoʻāʻo paha ʻoe e haʻalele i ka puhipaka ma mua a ua hāʻule. He mea maʻamau kēlā. Hoʻāʻo ka poʻe he nui i nā manawa he nui. Akā, mai haʻalele. ʻO ia ka hoʻopukapuka kālā nui loa hiki iā ʻoe ke hana i kou olakino holoʻokoʻa. Hiki iā ʻoe ke kamaʻilio me kāu kauka e pili ana i kēia a loaʻa ke kōkua.
Leka Lawe-Home
- E kamaʻilio me kāu kauka e pili ana i kou pae cholesterol a e hoʻohana pono i ka lāʻau lapaʻau āna i kuhikuhi ai.
- E hōʻemi i nā momona momona e like me ka ʻiʻo momona, ka pata, a me ka tīhi, a koho i nā momona unsaturated e like me ka iʻa, nā cashews, a me nā avocados.
- E pale loa i nā momona trans i loaʻa i nā meaʻai bakena a me nā biscuits i hoʻopili ʻia.
- E hoʻohui i nā meaʻai waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oats, nā pīni, nā mea kanu, a me nā hua, i kāu papaʻai.
- E hoʻoikaika kino, e like me ka hele wikiwiki, ma ka liʻiliʻi he 5 mau lā o ka pule, no ka liʻiliʻi he 30 mau minuke i ka lā.
- E ʻimi i nā ala e hōʻemi ai i ke kaumaha. Hoʻopilikia pū kēlā i nā pae cholesterol.
- Inā ʻoe e puhipaka ana, e hoʻoholo e haʻalele i kēia lā. E ʻimi i ke aʻo lapaʻau.
No comments yet. Be the first to share your question or experience below.