Pono anei kākou e kāohi i ka cholesterol? E aʻo pono kākou e pili ana i nā lāʻau lapaʻau a me nā hoʻololi ʻana i ke ʻano o ka nohona.

Ua hōʻike anei kāu hoʻāʻo koko ua kiʻekiʻe iki kāu cholesterol? A i ʻole hopohopo iki ʻoe no ka mea he cholesterol kekahi o kou ʻohana? Nui ka poʻe o mākou e makaʻu maoli nei i ka lohe ʻana i ka huaʻōlelo 'cholesterol'. Akā inā maopopo pono iā mākou a hoʻokele pono iā ia, he mea ia e hiki ke kāohi ʻia. He mea nui loa ka makaʻala i kēia no ka mea e hoʻonui ai i ka pilikia o nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau. I kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka kāohi ʻana i kēia cholesterol.

Pehea ʻoe e koho ai i ke ʻano lapaʻau e kūpono iā ʻoe?

ʻAʻole like ka cholesterol no kēlā me kēia kanaka, no laila ʻaʻole like ka lāʻau no kēlā me kēia kanaka. E hana kāu kauka i kahi hoʻolālā lapaʻau e pili pono ana iā ʻoe ma muli o nā kumu he nui, e like me:

• Hōʻike ka pae kolesterol i loko o kou koko: Pehea ke kiʻekiʻe o kāu kolesterol.
• Makahiki a me ka mōʻaukala ʻohana: Kou makahiki, inā paha he cholesterol kiʻekiʻe a maʻi puʻuwai paha kekahi o kou ʻohana.
• Nā kūlana olakino ʻē aʻe o kēia manawa: Loaʻa iā ʻoe nā maʻi e like me ka maʻi diabetes, ke koko kiʻekiʻe, a i ʻole ua kaumaha paha ʻoe?
• Kou makemake: Makemake kekahi poʻe e kāohi i kā lākou ʻai, aʻo kekahi poʻe makemake e lawe i kahi pila i kēlā me kēia lā. He mea nui nō hoʻi kāu makemake pilikino ma aneʻi.
• Ka pilikia o ka maʻi puʻuwai: Pehea ka nui o ka loaʻa ʻana o ka maʻi puʻuwai, ka hōʻeha puʻuwai, a i ʻole ka hahau ʻana i loko o nā makahiki he 10 e hiki mai ana.
• Maʻi puʻuwai mua: Inā loaʻa iā ʻoe ka maʻi puʻuwai a i ʻole ua loaʻa mua iā ʻoe kahi hōʻeha puʻuwai a i ʻole ka hahau.

E aʻo anei kākou e pili ana i kēia mau ʻano cholesterol a me nā pae olakino?

E noi aku kāu kauka iā ʻoe e lawe i kahi hoʻāʻo koko i kapa ʻia ʻo "lipid profile." He hoʻāʻo kēia e hiki ke ana pololei i nā ʻano cholesterol i loko o kou koko a me ko lākou mau pae. Hoʻohana ʻia kēia hoʻāʻo e ʻike i ka maikaʻi o kāu lāʻau lapaʻau.

Eia ke ʻano o nā pae cholesterol o ke kanaka olakino:

Akā e hoʻomanaʻo, inā loaʻa iā ʻoe nā maʻi ʻē aʻe, hiki i kāu kauka ke hāʻawi iā ʻoe i kahi pahuhopu haʻahaʻa. Eia kekahi laʻana:

• Inā ʻaʻohe ou maʻi puʻuwai a he haʻahaʻa kou pilikia, ʻoi aku ka liʻiliʻi o kāu pahuhopu LDL ma mua o 100 mg/dL .
• Inā loaʻa iā ʻoe ka maʻi puʻuwai a i ʻole ka maʻi diabetes, e haʻi ʻia paha iā ʻoe ʻaʻole pono kāu pahuhopu LDL ma mua o 70 mg/dL .

Ka Papa Hana ʻEkahi: E hoʻololi i kou nohona

ʻO ka hapa nui o ka manawa, ʻaʻole e hāʻawi wale kāu kauka iā ʻoe i ka lāʻau lapaʻau. ʻO ka mea mua a lākou e haʻi aku ai iā ʻoe, ʻo ia ka hana ʻana i nā hoʻololi nohona olakino no ka puʻuwai. Inā palena wale kou pae cholesterol, pono ʻoe e hana i kēia mau hoʻololi. Inā kōkua kēia mau mea i ka kaohi ʻana i kāu cholesterol, ʻaʻole pono paha ʻoe e lawe i ka lāʻau lapaʻau.

ʻOiai inā ʻoe e lawe i ka lāʻau lapaʻau, he mea nui loa ia e hoʻomau i kēia mau maʻamau. A laila hiki iā ʻoe ke hōʻemi i ka nui o ka lāʻau lapaʻau.

He aha kēia mau hoʻololi o ke ʻano o ka nohona?

• ʻAi olakino no ka puʻuwai: E hōʻemi i nā meaʻai kiʻekiʻe i nā momona saturated . ʻO ia hoʻi ka hōʻemi ʻana i ka ʻiʻo ʻulaʻula (pipi, puaʻa), nā huahana waiū momona piha, a me nā meaʻai momona. Akā, e ʻai i nā meaʻai kiʻekiʻe i nā waikawa momona omega-3 a me ka fiber hiki ke hoʻoheheʻe ʻia. E hoʻokomo i ka iʻa, ka ʻoka, nā huaʻai, nā mea kanu, a me nā nati i kāu papaʻai. E noho mamao mai nā meaʻai i hoʻopaʻa ʻia a me nā mea i hoʻomoʻa ʻia i kiʻekiʻe i ke kō a me nā momona trans .
• Hoʻomaʻamaʻa: Ma ka liʻiliʻi he 5 mau lā o ka pule, hoʻokahi manawa i ka lāE hoʻoikaika kino e like me ka hele wikiwiki, ka holo ʻana, a i ʻole ka ʻauʻau ʻana no 30 mau minuke ma ka liʻiliʻi.
• E hōʻalo i ka puhipaka: E hoʻōki loa i ka puhipaka a me ka vaping. ʻAʻole maikaʻi hoʻi ke noho kokoke i kahi mea ʻē aʻe e puhipaka ana (uahi lua).
• Palena i ka waiʻona: E kaupalena i hoʻokahi mea inu i ka lā no nā wahine a ʻelua mau mea inu i ka lā no nā kāne.
• E hoʻemi i ke kaumaha: Inā momona ʻoe, e hoʻāʻo e hoʻemi. ʻOiai ʻo ka lilo ʻana o 10% wale nō o kou kaumaha holoʻokoʻa hiki ke loaʻa ka hopena nui i kāu pae cholesterol.

I nā kūlana hea e pono ai ka lāʻau lapaʻau?

Inā ua hoʻololi ʻoe i kou nohona akā ʻaʻole i kaohi ʻia kou pae cholesterol, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau. ʻOi aku ka maʻalahi o ka hoʻomaka ʻana i ka lāʻau lapaʻau i nā hihia e like me kēia:

• Inā he 190 mg/dL a ʻoi aku paha kou pae cholesterol LDL.
• Inā ʻoe ma waena o 45-70 mau makahiki, he maʻi diabetes kou, a he 70 mg/dL a ʻoi aku paha kou pae LDL.
• Inā he kiʻekiʻe kou pilikia o ka maʻi puʻuwai a he 70 mg/dL a ʻoi aku paha kou pae LDL.
• Inā ua loaʻa mua iā ʻoe kahi hōʻeha puʻuwai, ka hahau ʻana, a i ʻole ka maʻi peripheral arterial.

Aia kekahi mau ʻano lāʻau lapaʻau e hiki ke hoʻohana ʻia e hoʻohaʻahaʻa i ka cholesterol.

ʻEhia ka lōʻihi e ʻike ai i nā hopena?

Ke hoʻomaka ʻoe e hoʻololi i kou nohona, e nānā mau kāu kauka iā ʻoe. Ma hope o 12 mau pule , e nānā hou lākou i kāu cholesterol a hoʻoholo inā pono ʻoe e hana i nā hoʻololi hou aʻe i kāu papaʻai a i ʻole ka hoʻolālā hoʻoikaika kino.

Inā ʻaʻole e iho kou pae cholesterol ma hope o kēlā, e aʻo ʻia paha ʻoe e hoʻomaka i ka lāʻau lapaʻau. Ma hope o ka hoʻomaka ʻana i ka lāʻau lapaʻau, e hoʻāʻo hou ʻia kou koko i loko o 4-8 mau pule e ʻike ai inā e hana ana ka lāʻau lapaʻau. Ma hope o kēlā, he manaʻo maikaʻi ka nānā ʻana i kou pae cholesterol ma kahi o hoʻokahi manawa i ka makahiki.