Ua lawe anei ʻoe i kahi hōʻike hoʻāʻo koko a ʻike i nā helu nui ma mua o ka huaʻōlelo "Cholesterol" a ua hopohopo iki ʻoe? A laila ke ʻōlelo ke kauka i kahi mea e like me "He haʻahaʻa ka cholesterol maikaʻi, he kiʻekiʻe ka cholesterol maikaʻi ʻole," makaʻu ʻoe i ka mea e hana nei, ʻeā? ʻO kēia cholesterol anei ko kākou ʻenemi? A i ʻole he mea ia e pono ai ko kākou kino? E kamaʻilio kākou e pili ana i kēia lā wale nō e hoʻomaopopo i kāu mau nīnau a pau e pili ana i kēia.
I ka ʻōlelo maʻalahi, he mea momona ka cholesterol, e like me ka ʻaila i loko o ko kākou koko. Hana ʻia ia e ko kākou akepaʻa a loaʻa mai hoʻi mai nā meaʻai a kākou e ʻai ai. ʻAʻole wale ka cholesterol he mea ia, hana ia i nā hana koʻikoʻi he nui i loko o ke kino. He mea nui ka cholesterol no nā mea he nui, me ke kūkulu ʻana i kēlā me kēia cell i loko o ko kākou kino, ka hana ʻana i nā hormones, ka pale ʻana i nā aʻalolo, a me ke kōkua ʻana i ka ʻai ʻana.
Akā, e like me kā lākou e ʻōlelo nei, ʻaʻole maikaʻi ka nui o kekahi mea. Pēlā nō hoʻi no ka cholesterol. Hoʻomaka ka pilikia me kahi kaulike ʻole ma waena o nā ʻano cholesterol "maikaʻi" a me "maikaʻi ʻole".
He aha nā cholesterol "maikaʻi" a me "maikaʻi ʻole"?
I mea e hoʻomaopopo ai i kēia, e hoʻohana kākou i kahi laʻana liʻiliʻi. E noʻonoʻo ua like ko kākou mau kīʻaha koko me nā alanui o ke kūlanakauhale.
| ʻAno Kolesterol (ʻAno) | Ka mea e hana ai (Fun) |
|---|---|
| Kolesterol maikaʻi ʻole (LDL - Low-Density Lipoprotein) | Ua like kēia me kahi kalaka e halihali ana i nā ʻōpala ma ke alanui. Ke piʻi ka pae o kēia cholesterol LDL, hoʻomaka ia e waiho ma nā paia o ko kākou mau kīʻaha koko. Ua like ia me ka ʻōpala e hōʻiliʻili ana ma ka ʻaoʻao o ke alanui. Kāhea mākou i kēia waiho ʻana he "Plaque". I ka hala ʻana o ka manawa, hoʻoemi kēia plaque i nā kīʻaha koko a paʻakikī. ʻO kēia ka mea i kapa ʻia ʻo (Atherosclerosis) i ka ʻepekema lapaʻau. |
| ʻO ka cholesterol maikaʻi (HDL - High-Density Lipoprotein) | Ua like kēia me ka mea hōʻiliʻili ʻōpala o ke kūlanakauhale. ʻO ka waiwai o ka cholesterol HDL, ʻo ia ka hōʻiliʻili ʻana i ka cholesterol maikaʻi ʻole (LDL) i hōʻiliʻili ʻia i loko o nā kīʻaha koko a lawe hou iā ia i ke akepaʻa e luku ʻia. I nā huaʻōlelo ʻē aʻe, ʻo HDL ka mea e hoʻomaʻemaʻe i ko kākou mau kīʻaha koko. |
I kēia manawa ua maopopo iā ʻoe, ʻeā? I loko o ko kākou kinoHe mea weliweli ka cholesterol LDL (maikaʻi ʻole) kiʻekiʻe a me ka cholesterol HDL (maikaʻi) haʻahaʻa . Hoʻonui nui kēia ʻano i ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana.
No laila he aha ka Cholesterol Holoʻokoʻa?
E hōʻike ʻia kāu pae cholesterol holoʻokoʻa ma kāu hoʻāʻo koko. Eia nō naʻe, ʻoi aku ka nui o kou pae cholesterol holoʻokoʻa ma mua o ka huina o kou mau pae HDL a me LDL.
Eia kahi mea nui e hoʻomaopopo ai. I kekahi manawa, kiʻekiʻe paha kāu cholesterol holoʻokoʻa no ka mea kiʻekiʻe loa kāu mau pae cholesterol maikaʻi (HDL) . I kēlā hihia, ʻaʻole ia he mea nui. ʻO ia hoʻi ke hana maikaʻi nei nā pale o kou kino.
Eia nō naʻe, inā kiʻekiʻe kou pae cholesterol holoʻokoʻa ma muli o ke kiʻekiʻe o ka cholesterol maikaʻi ʻole (LDL), he kumu pilikia kēlā . Pono ʻoe e kamaʻilio me kāu kauka e pili ana i ia mea.
He aha ka lakio kolesterol?
He mea maʻalahi loa kēia. ʻO kēia lakio ka pane āu e loaʻa ai ke puʻunaue ʻoe i kāu waiwai cholesterol holoʻokoʻa me kāu waiwai cholesterol maikaʻi (HDL).
Eia kekahi laʻana, inā he 200 kou Cholesterol Holoʻokoʻa a he 50 kou HDL, ʻo kāu lakio he 200/50 = 4. ʻO ia hoʻi he 4:1.
ʻOi aku ka maikaʻi o ka mālama ʻana i kēia ratio haʻahaʻa. Eia nō naʻe, ke paipai nei nā hui maʻi puʻuwai nui o ka honua i kēia manawa e uku nui ʻia ka nānā ʻana i ka kaohi pololei ʻana i ka cholesterol LDL ma mua o kēia ratio. No ka mea, ua manaʻo ʻia he ana pololei loa ia no ka hoʻolālā ʻana i ka mālama ʻana no nā maʻi a me ka loiloi ʻana i ka pilikia. No laila, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a hoʻoholo i ka helu kūpono loa iā ʻoe.
He aha nā triglycerides ʻē aʻe?
ʻO kēia kekahi ʻano momona i loko o ko kākou koko, e like me ka cholesterol. Hana ʻia nō hoʻi ia e ko kākou kino a loaʻa mai ka meaʻai. Piʻi aʻe nā pae Triglyceride, ʻoiai ke ʻai kākou i nā meaʻai kiʻekiʻe i ke kō, nā kalapona i hoʻomaʻemaʻe ʻia, nā momona trans, a me nā momona saturated . Eia kekahi, inā ʻai kākou i nā calorie ma mua o kā kākou e puhi ai i kēlā me kēia lā, hoʻololi ʻia kēlā mau calorie keu i triglycerides a mālama ʻia i loko o ke kino.
ʻO ke kiʻekiʻe o nā triglyceride kekahi kumu e hoʻonui ai i ka pilikia o ka maʻi puʻuwai.
ʻAʻole hiki ke hoʻomalu i nā pae cholesterol kiʻekiʻe?
He hiki nō ia! Pono wale nō ka hoʻolaʻa a me ke kuko. Eia kekahi mau mea hiki iā ʻoe ke hana e hoʻokō ai.
1. Nā Hoʻololi o ke ʻAno Nohona
- Hoʻoikaika kino olakino: Hoʻoikaika kino aerobic mau (e like me ka hele wikiwiki, holo, ʻauʻau, paikikala)Hiki iā ia ke hoʻonui i ka cholesterol maikaʻi (HDL) a hoʻemi i ka cholesterol maikaʻi ʻole (LDL) . Hoʻomaha pū ka hoʻoikaika kino i nā kīʻaha koko a kaohi i ke kaomi koko.
- ʻAi olakino no ka puʻuwai:
- E hōʻemi i nā meaʻai kiʻekiʻe i ka momona saturated a me ka momona trans (nā meaʻai palai, nā meaʻai wikiwiki, nā meaʻai i hana ʻia e like me nā keke a me nā biscuits) i ka hiki.
- Akā, e ʻai i nā meaʻai waiwai i nā momona monounsaturated a me polyunsaturated (avocado, ʻaila ʻoliva, nā nati e like me nā cashews a me nā pīnati).
- E hoʻokomo i nā iʻa waiwai i nā omega-3 fatty acids (salmon, mackerel, herring) i kāu meaʻai ma ka liʻiliʻi he ʻelua lā o ka pule.
- He mea kōkua nui nā meaʻai i waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oats, ka bale, nā ʻāpala, a me ke kāloti, i ka hoʻemi ʻana i ka LDL cholesterol.
2. Nā lāʻau lapaʻau
I kekahi mau hihia, he mea paʻakikī paha ke kāohi i kāu pae cholesterol ma o ka ʻai a me ka hoʻoikaika kino wale nō. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau.
He papa lāʻau lapaʻau i hoʻohana nui ʻia nā statins . Hoʻohaʻahaʻa lākou i ka cholesterol LDL a me nā pae triglyceride a hoʻokiʻekiʻe iki i nā pae cholesterol HDL. He mea nui loa ka lawe ʻana i kēia mau lāʻau lapaʻau ma lalo o ke aʻo ʻana a ke kauka, ma ke ʻano i kuhikuhi ʻia, a no ka manawa i kuhikuhi ʻia .
Inā kiʻekiʻe kou pae cholesterol, hiki ke hala a ʻekolu mahina e hoʻihoʻi iā lākou i ka maʻamau. Pono ia i nā hoʻololi i kou nohona a me nā lāʻau lapaʻau i kēlā me kēia lā. Akā, ʻo nā uku o kēlā kūpaʻa—he puʻuwai olakino a me ke ola me ka ʻole o ka hōʻeha puʻuwai a i ʻole ka hahau—ʻoi aku ka nui ma mua o ka hoʻoikaika āu e hoʻokomo ai.
Leka Lawe-Home
- He mea nui ka cholesterol no ke kino. ʻO ka pilikia, ua kaulike ʻole ia.
- ʻO HDL ka cholesterol "maikaʻi". Hoʻomaʻemaʻe ia i ko kākou mau kīʻaha koko.
- ʻO LDL ka cholesterol "maikaʻi ʻole". Inā piʻi aʻe, hiki iā ia ke waiho i loko o nā kīʻaha koko a ālai iā lākou.
- Hiki ke hoʻomalu ʻia nā pae kolesterol ma ka kaohi ʻana i ka ʻai kiʻekiʻe i ke kō, ka ʻaila, a me ka palaoa, a ma ka hoʻoikaika kino mau.
- Inā he mau hopohopo kou e pili ana i kou pae cholesterol a inā hōʻike kāu hōʻike i nā pae kiʻekiʻe, e ʻike koke i kāu kauka no ka ʻōlelo aʻo. Mai hoʻōla ponoʻī.
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