Pehea ka hopena o ka cholesterol kiʻekiʻe i ke akepaʻa? (Kolesterol kiʻekiʻe a me ka maʻi akepaʻa)

He nui ka poʻe o kākou e kamaʻilio e pili ana i ka cholesterol ma muli o ka pilikia e hiki mai ana i ka puʻuwai. He hopohopo iki ko kākou i loko o ko kākou manaʻo 'inā piʻi ka cholesterol, e loaʻa iā kākou ka hōʻeha puʻuwai,' ʻeā? Akā, ua ʻike anei ʻoe aia kekahi ʻano nui ʻē aʻe i loko o kēia moʻolelo cholesterol? ʻO ia ke akepaʻa, kekahi o nā ʻōkana koʻikoʻi loa i loko o ko kākou kino. ʻO ka ʻoiaʻiʻo, aia kahi pilina hohonu a ʻoi aku ka nui ma waena o ka cholesterol a me ke akepaʻa ma mua o ko kākou manaʻo. E kamaʻilio kākou e pili ana i kēia lā.

He aha ka pilina ma waena o ke akepaʻa a me ka cholesterol?

I ka ʻōlelo maʻalahi, ʻo ke akepaʻa ke kumu hoʻokele cholesterol i loko o kou kino. E noʻonoʻo i kou akepaʻa he hale hana nui e hana a kāohi i ka cholesterol.

Hoʻopuka ke akepaʻa i ka nui o ka cholesterol e pono ai ke kino. A laila, ʻo kēia cholesterol i hana ʻia, me nā ʻano momona ʻē aʻe, pono e hoʻouna ʻia i nā ʻāpana ʻē aʻe o ke kino ma o ke koko. No kēia, hoʻohana ke akepaʻa i kahi ʻano protein kūikawā. Kāhea mākou iā lākou he lipoproteins . ʻO kēia nā mea e lawe i ka cholesterol ma ke kino holoʻokoʻa e like me kahi kaʻa kaʻa.

ʻO kekahi hana nui o ke akepaʻa , ʻo ia ka wehe ʻana i ka cholesterol keu mai ke kino. Hana ʻia kēia ma o kahi wai i kapa ʻia ʻo bile . Hoʻololi ke akepaʻa i kēia cholesterol keu i bile a laila wehe iā ia mai ke kino.

Ua lohe paha ʻoe i ka cholesterol kiʻekiʻe hoʻoilina. I ka hapanui o nā hihia, hiki mai kēia ma muli o ka hiki ʻole i ke akepaʻa ke hana pono i ka cholesterol, a i ʻole e wehe iā ia mai ke kino. ʻO kēia ke kumu o ka piʻi ʻana o ka pae cholesterol i loko o ke koko me ke kumu ʻole.

Pehea ka hopena o ka cholesterol meaʻai i ke akepaʻa

Ua lohe mākou a pau he mea ʻino ka cholesterol i ka puʻuwai. Akā ʻo ka ʻoiaʻiʻo, hiki ke ʻoi aku ka ʻino no kou akepaʻa.

ʻO ka hapa nui o ka cholesterol a mākou e ʻai ai e hele pololei i ke akepaʻa. No laila, inā ʻoe e ʻai nui i nā meaʻai momona i ka cholesterol (no ka laʻana, nā meaʻai kiʻekiʻe i ka momona saturated a me ka momona holoholona), hoʻonui nui ia i ka pilikia o ka maʻi momona o ke akepaʻa (a i ʻole steatosis) .

Inā e ʻoi aku ka ʻino o kēia kūlana, hiki iā ia ke alakaʻi i kahi kūlana make i kapa ʻia ʻo nonalcoholic steatohepatitis (NASH) . ʻO NASH kahi kūlana wale nō e hōʻiliʻili ai ka momona i loko o ke ake, e hoʻoulu ai i ka pehu a hoʻomaka e hōʻino ʻia.

Ke ulu ka NASH, hiki iā ia ke alakaʻi i nā maʻi ate ʻē aʻe, e like me:

• Ka mumū o ke akepaʻa
• ʻO ka paʻakikī a i ʻole ka ʻeha o ke ake, kahi kūlana i kapa ʻia ʻo cirrhosis
• Ka hemahema o ke akepaʻa
• Ka maʻi ʻaʻai ate

ʻAʻole wale kēia, akā hiki i nā loli i nā pae cholesterol ke hoʻopilikia i kekahi mau maʻi akepaʻa ʻē aʻe. E nānā pono kākou i kēia ma ka papa ma lalo.

Pehea e kāohi ai i ka cholesterol e mālama ai i ke akepaʻa?

ʻO ka nūhou maikaʻi, inā he kiʻekiʻe kou cholesterol a hopohopo iki ʻoe e pili ana i kou akepaʻa, nui nā mea maʻalahi akā koʻikoʻi loa hiki iā ʻoe ke hana e hōʻemi i kēia pilikia.

• Hoʻoikaika kino mau: He mea nui loa ka hana ʻana i ka hoʻoikaika kino aerobic, e like me ka hele wāwae, ʻauʻau, a i ʻole ke kaʻa paikikala, no ka liʻiliʻi he 30 mau minuke i ka lā.
• E hōʻemi i ka momona momona a me ka momona trans: E hōʻemi i kāu ʻai ʻana i nā mea momona, nā meaʻai palai, nā keke, nā biscuits, nā sausage, a me ka ʻiʻo ʻulaʻula (pipi, puaʻa) i ka hiki.
• E ʻai i nā meaʻai waiwai i ka fiber: E hoʻokomo i nā meaʻai waiwai i ka fiber e like me ka oats, nā huaʻai, nā mea kanu, nā legumes, nā grains piha, a me ka laiki ʻeleʻele i kāu papaʻai. Kōkua ka fiber i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol i loko o ke kino.
• Ka kaohi ʻana i nā kalapona: E ʻai wale i ka nui e pono ai o nā meaʻai starch e like me ka berena, ka laiki, a me nā noodles. He mea nui loa ia e kaupalena i ke kō a me nā mea inu ʻono.
• Ka mālama ʻana i ke kaumaha olakino: ʻO ka mālama ʻana i ke kaumaha kūpono no kou kiʻekiʻe e hiki ke hōʻemi i ka pilikia o ka maʻi akepaʻa momona.

ʻAi Kaiwaenahonua

Ua ʻike ʻia ma ka noiʻi he mea maikaʻi loa ka ʻai Mediterranean no ke akepaʻa. Ua like iki kēia me ka ʻai ma ko mākou ʻāina. Ma kēia ʻai, ua hoʻemi ʻia ka ʻiʻo ʻulaʻula a me ka waiū a ua hoʻohui hou ʻia nā meaʻai aʻe i ka ʻai:

• Nā mea kanu hou a me nā mea kanu
• Nā huaʻai hou
• Nā hua palaoa piha
• Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo
• Nā nati a me nā hua e like me nā cashews, nā pīni, a me nā ʻalemona
• Nā aila olakino e like me ka ʻaila ʻoliva

Inā ʻaʻole kōkua kēia mau hoʻololi ʻana i ke ʻano o ka nohona i ka hoʻohaʻahaʻa ʻana i kāu cholesterol, hiki i kāu kauka ke ʻōlelo aku e hoʻomaka ʻoe e lawe i nā lāʻau hoʻohaʻahaʻa cholesterol. ʻO Statins ke ʻano lāʻau lapaʻau maʻamau. Eia nō naʻe, pono e hana ʻia kēia hoʻoholo ma hope o ka loiloi ʻana o kāu kauka i kou olakino.

No laila, inā he kiʻekiʻe kou cholesterol a hopohopo e pili ana i ke olakino o kou ake, e kamaʻilio me kāu kauka a kūkākūkā i nā hana e hiki ai iā ʻoe ke hana e hōʻemi i kēia pilikia.