He huaʻōlelo a mākou e lohe mau nei ʻo "Cholesterol" i kēia mau lā. Malia paha ua lohe kekahi hoaaloha, ʻohana, a i ʻole ʻoe iho i kēia huaʻōlelo ma hope o kahi nānā lapaʻau. He mea maʻamau ke manaʻo iki i ka makaʻu ke ʻōlelo ke kauka, "Ua kiʻekiʻe iki kou cholesterol, e makaʻala." Akā, mai makaʻu. He mea kēia e hiki ke hoʻomalu piha ʻia inā maopopo iā ʻoe a hana i nā mea e pono ai. E kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ke aloha i kēia lā.
I ka ʻōlelo maʻalahi, he mea momona ka cholesterol i loaʻa i loko o ko kākou koko. Pono maoli ko kākou mau hunaola kino i kekahi cholesterol. Akā hoʻomaka ka pilikia ke nui loa ia. Hiki i kēia cholesterol keu ke hōʻiliʻili i loko o nā kīʻaha koko a paʻa iā lākou. Hiki i kēia ke alakaʻi i nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a i ʻole nā hahau ma hope.
Pehea ʻoe e ʻike ai inā loaʻa iā ʻoe ka cholesterol?
ʻO ke ala maikaʻi loa e nānā ai i kou pae cholesterol, ʻo ia ke kiʻi ʻana i kahi hoʻāʻo koko. E noi aku kāu kauka iā ʻoe e hana i kēia hoʻāʻo koko. Kāhea mākou i kēia he hoʻāʻo lipid profile . E hāʻawi kēia iā ʻoe i kahi hōʻike e pili ana i kekahi mau mea nui.
| He aha ka mea e hoʻāʻo ʻia nei? | He wehewehe maʻalahi |
|---|---|
| Kolesterol holoʻokoʻa | ʻO ka nui o ka cholesterol i loko o ke koko. |
| Kolesterol LDL (kolesterol maikaʻi ʻole) | ʻO kēia ke ʻano nui e hōʻiliʻili i loko o nā kīʻaha koko a ke kumu o ka paʻa ʻana. He mea nui loa ia e mālama i kēia pae haʻahaʻa. |
| Kolesterol HDL (kolesterol maikaʻi) | Lawe kēia ʻano cholesterol i ka cholesterol maikaʻi ʻole mai nā aʻa koko i ke akepaʻa no ka lawe ʻana. No laila, he mea maikaʻi ke kiʻekiʻe o kēia no ke kino. |
| Nā Triglycerides | He ʻano momona nō hoʻi kēia i loaʻa i ke koko. Hoʻopuka nui ʻia ia mai ka meaʻai a mākou e ʻai ai. ʻAʻole maikaʻi ka piʻi ʻana o kēia pae no ka puʻuwai. |
He manaʻo maikaʻi ia no kekahi e hana i kēia hoʻāʻo ma ka liʻiliʻi i kēlā me kēia mau makahiki ma hope o ka piha ʻana o 20 mau makahiki. He mea naʻauao loa ke nānā pinepine ʻia e like me ka ʻōlelo a kāu kauka, ʻoiai inā he kiʻekiʻe ka cholesterol o kekahi o kou ʻohana, ka maʻi diabetes, a i ʻole ka maʻi puʻuwai, inā ʻoe e puhipaka ana, a inā ʻoe he momona.
He aha nā ʻano hana e hoʻohaʻahaʻa ai i ka cholesterol?
E noʻonoʻo, ke ʻōlelo nei kāu hōʻike lipid profile ua kiʻekiʻe iki kāu cholesterol. He aha kāu e hana ai i kēia manawa? ʻAʻole e kuhikuhi koke ke kauka i ka lāʻau lapaʻau. ʻO ka mea mua, e ʻike ʻo ia inā hiki iā ʻoe ke kāohi iā ia ma ka hoʻololi ʻana i kou nohona.
1. Nā hoʻololi ʻana i ke ʻano o ka nohona - ka hana mua ma mua o ka lāʻau lapaʻau
ʻO kēia ka mea nui loa a me ka mea mua e hana.
- E hoʻololi i kāu ʻai: E hōʻemi i kāu ʻai ʻana i nā ʻaila, nā meaʻai palai, nā meaʻai momona kiʻekiʻe (nā momona saturated), ka ʻiʻo ʻulaʻula (pipi, puaʻa), ka meaʻai wikiwiki, a me nā mea inu kō. Akā, e hoʻokomo i nā huaʻai, nā mea kanu, nā legumes, a me nā palaoa piha (e like me ka oats). He manaʻo maikaʻi nō hoʻi e hoʻohana i ka ʻaila ʻoliva ma kahi o ka ʻaila niu.
- Hoʻoikaika Kino: Paipai nā kauka ma ka liʻiliʻi he 2 1/2 hola o ka hoʻoikaika kino i kēlā me kēia pule. ʻAʻole kēia manaʻo he pono ʻoe e hele i ka hale hoʻoikaika kino. Hiki ke maʻalahi e like me ka hele wāwae wikiwiki, ka holo ʻana, a i ʻole ke kaʻa paikikala. Inā ʻoe e hoʻokaʻawale i 30 mau minuke i ka lā, ua mākaukau ʻoe e hele.
- E hoʻemi i ke kaumaha keu: Inā ʻoe he momona, hiki i ka hoʻemi ʻana ke kōkua nui i ka kaohi ʻana i ka cholesterol.
- E pale loa i ka puhipaka: Hoʻohaʻahaʻa ka puhipaka i nā pae kolesterol "maikaʻi" (HDL) a hoʻonui i ka hōʻino ʻana i nā kīʻaha koko.
E hoʻomanaʻo, ʻaʻole no ka manawa pōkole kēia mau hoʻololi ʻana i ke ʻano o ka nohona. He mea kēia e pono ai ʻoe e hana i mea maʻamau no ke koena o kou ola.
I ka manawa hea e pono ai nā lāʻau lapaʻau?
I kekahi manawa, ʻoiai ke loli nei ke ʻano o kou nohona, ʻaʻole i emi iho kou pae cholesterol e like me kou makemake. Eia kekahi, inā he mau kumu pilikia ʻē aʻe kou, e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe, e hoʻoholo paha kāu kauka e hoʻomaka iā ʻoe i ka lāʻau lapaʻau.
Aia kekahi mau ʻano lāʻau lapaʻau no ka cholesterol. E koho kāu kauka i ka lāʻau lapaʻau kūpono loa nāu ma muli o nā mea e like me kou makahiki, ke kūlana olakino, a me ka pae cholesterol.
| Māhele lāʻau lapaʻau | Pehea e hana ai |
|---|---|
| Nā Statins | ʻO kēia nā ʻano lāʻau lapaʻau i hoʻohana pinepine ʻia. Hoʻemi lākou i ka hana ʻana o ka cholesterol e ke akepaʻa. Eia kekahi laʻana: Atorvastatin, Simvastatin, Rosuvastatin. |
| Nā lāʻau lapaʻau e hoʻopaʻa ana i ka waikawa bile | Hoʻoikaika kēia i ke akepaʻa e hoʻohana i ka cholesterol hou aʻe. |
| Nā mea pale i ka hoʻopili ʻana o ka cholesterol | Hoʻopale mākou i ka omo ʻana o ka cholesterol mai ka meaʻai a mākou e ʻai ai i loko o nā ʻōpū. |
| Nā Fibrates | ʻO ke kumu nui o kēia mau mea, ʻo ia ka hoʻemi ʻana i nā pae triglyceride. |
| Nā mea pale PCSK9 | He papa lāʻau hou kēia a ikaika hoʻi. Hāʻawi ʻia lākou ma ke ʻano he inikini. Kōkua lākou i ke akepaʻa e wehe i ka cholesterol LDL ("maikaʻi ʻole"). |
He mea nui: ʻOi aku ke kumukūʻai o kekahi o kēia mau lāʻau lapaʻau ma mua o nā mea ʻē aʻe. Eia kekahi, mai hoʻomaka, hoʻōki, a hoʻololi paha i ka nui o kekahi lāʻau lapaʻau me ka ʻole o ke aʻo ʻana a kāu kauka. Hiki i ka hana ʻana pēlā ke hana i nā pilikia koʻikoʻi. Inā he pilikia kou me ke kumukūʻai o kāu lāʻau lapaʻau, e kamaʻilio me kāu kauka e pili ana i ia mea. Hiki paha iā ia ke hāʻawi i kahi koho ʻē aʻe.
E aʻo pū kākou e pili ana i nā mea hoʻohui.
Makemake kekahi poʻe i nā mea hoʻohui like ʻole e hoʻohaʻahaʻa i ka cholesterol. No ka laʻana, hoʻohana lākou i nā mea e like me ka ʻaila iʻa, ka laiki hū ʻulaʻula, a me ka ʻōpae oat. Ua ʻike ʻia kekahi o kēia mau mea he mau waiwai hoʻohaʻahaʻa cholesterol i ka noiʻi.
Akā,He mea nui loa ia e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i kekahi o kēia mau mea hoʻohui. Hiki i kekahi mau mea hoʻohui ke launa pū me nā lāʻau lapaʻau ʻē aʻe āu e lawe nei. Aia kekahi mau nīnau e pili ana i ko lākou maikaʻi a me ka palekana. No laila, mai hoʻohana iā lākou me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.
Leka Lawe-Home
- Ua like ke kolesterol kiʻekiʻe me he ʻenemi leo ʻole lā. ʻAʻole hiki ke ʻike ʻia me ka ʻole o kahi hoʻāʻo koko. No laila, e nānā mau ʻia e like me ka ʻōlelo a kāu kauka.
- ʻO ka hana mua a koʻikoʻi loa i ka mālama ʻana, ʻo ia ka ʻai ʻana i kahi meaʻai olakino a me kahi nohona hana.
- Inā makemake ʻoe i ka lāʻau lapaʻau, e lawe pono e like me ke kauoha a kāu kauka, no ka manawa i kuhikuhi ʻia. Mai hoʻololi a hoʻōki paha i kāu lāʻau lapaʻau ma kāu iho.
- Ma mua o ka hoʻohana ʻana i nā mea hoʻohui like ʻole i loaʻa ma ka mākeke, e ʻoluʻolu e nīnau i kāu kauka.
- He huakaʻi lōʻihi ka kaohi ʻana i ka cholesterol, akā me ka ʻike kūpono a me ka hoʻolaʻa ʻana, hiki iā ʻoe ke mālama i kou puʻuwai i ke olakino a ola i kahi ola hauʻoli!
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