He aha ka HDL? E kamaʻilio kākou e pili ana i ka cholesterol 'maikaʻi' i loko o ko kākou kino (HDL Cholesterol)

Ke lohe kākou i ka huaʻōlelo cholesterol, nui ka poʻe o kākou e makaʻu nei, ʻeā? ʻO nā mea e like me "Auē, ke noʻonoʻo nei au inā kiʻekiʻe koʻu cholesterol," "ʻAʻole hiki iaʻu ke ʻai i ka meaʻai ʻaila," e hiki mai ana i ka noʻonoʻo. Akā, ua ʻike anei ʻoe ʻaʻole maikaʻi nā ʻano cholesterol a pau no ko kākou olakino? Aia kekahi ʻano cholesterol e kōkua nui ana i ko kākou kino, e hana ana e like me he 'hoaaloha maikaʻi'. ʻO ia ka cholesterol 'maikaʻi', ʻo ia hoʻi, HDL, ʻo ia ka mea a kākou e kamaʻilio ai i kēia lā.

I ka ʻōlelo maʻalahi, he aha ka HDL?

ʻO ke ʻano piha o HDL ʻo High-Density Lipoprotein . I kēia manawa, kani iki paha kēia inoa, akā he mea maʻalahi loa ia. E noʻonoʻo ʻoe ʻo kou mau kīʻaha koko nā alanui nui o ke kūlanakauhale. E like me ka hōʻiliʻili ʻana o nā kaʻa a me nā ʻōpala pono ʻole ma kēia mau alanui, hiki i ka cholesterol 'maikaʻi ʻole' (LDL) ke hōʻiliʻili i loko o ko kākou mau kīʻaha koko.

ʻO ia ka manawa e puka mai ai kā mākou protagonist, ʻo HDL. Ua like ʻo HDL me ka hui hoʻomaʻemaʻe nui o ke kūlanakauhale e hoʻomaʻemaʻe ana i kēia mau alanui. Hele kēia mau ʻāpana HDL ma o nā kīʻaha koko, e hōʻiliʻili ana i ka cholesterol maikaʻi ʻole (LDL) i hōʻiliʻili ʻia ma nā paia a lawe pololei iā ia i ke akepaʻa. Aia i loko o ke akepaʻa e hana hou ʻia ai kēia cholesterol maikaʻi ʻole a hoʻopau ʻia mai ke kino. ʻO ia ke kumu e kapa ai mākou iā HDL he 'cholesterol maikaʻi' no ka mea kōkua ia i ka mālama ʻana i nā kīʻaha koko i maʻemaʻe.

No ke aha he "maikaʻi" ʻo HDL a he "maikaʻi ʻole" ʻo LDL?

ʻO ka cholesterol kekahi ʻano momona e pono ai kēlā me kēia cell i loko o ko kākou kino. Akā, aia ka pilikia ma ke ʻano o ka hele ʻana o kēia cholesterol ma ke koko. ʻAʻole ia e hele wale, hele pū ia me nā molekala lawe protein i kapa ʻia ʻo lipoproteins. ʻO HDL a me LDL ʻelua ʻano o nā mea lawe. He ʻokoʻa loa kā lāua hana. E hoʻomaopopo kākou i kēia me kahi papa.

Eia kekahi, mālama ʻo HDL i ka uhi o loko (endothelium) o ko kākou mau kīʻaha koko, e pale ana iā lākou mai ka ʻōpala ʻia a i ʻole ka hōʻino ʻia. Ua like ia me ke kau ʻana i ka plaster i ka paia, ka mālama ʻana iā ia, a me ka mālama ʻana i kona nani.

Ke hoʻomaopopo nei i kāu hōʻike cholesterol (Lipid Profile)

Ke loaʻa iā ʻoe kahi hoʻāʻo koko e nānā i kāu cholesterol, ua kapa ʻia ka hōʻike āu e loaʻa ai he Lipid Profile. He nui nā waiwai. E nānā kākou i ko lākou ʻano.

• Ka Kolesterol Holoʻokoʻa: ʻO kēia ka huina o nā ʻano kolesterol āpau i loko o kou kino: HDL, LDL, a me VLDL.
• LDL (Low-Density Lipoprotein): ʻO kēia ka cholesterol 'maikaʻi ʻole'. ʻO ke kiʻekiʻe o ka pae, ʻoi aku ka ʻino no ka puʻuwai.
• HDL (High-Density Lipoprotein): ʻO kēia ka cholesterol 'maikaʻi'. ʻO ke kiʻekiʻe o ka waiwai, ʻoi aku ka maikaʻi no kou puʻuwai.
• VLDL (Very Low-Density Lipoprotein): He ʻano cholesterol maikaʻi ʻole kēia, e like me LDL.
• Triglycerides: ʻO kēia kekahi ʻano momona i hoʻohui ʻia i ke kino mai ka meaʻai a mākou e ʻai ai. ʻO ka hoʻonui ʻana o kēia waiwai e hoʻonui pū i ka pilikia o ka maʻi puʻuwai.

Pehea ke ʻano o kou pae HDL?

ʻOi aku ka maikaʻi o ka pae HDL kiʻekiʻe. Ma keʻano laulā, penei nā pae olakino:

• ʻO ka pae maikaʻi loa e pale aku ai i ka maʻi puʻuwai: 60 mg/dL a ʻoi aku paha.
• No nā kāne: 40 mg/dL a ʻoi aku paha e hōʻemi ana i ka pilikia.
• No nā wāhine: 50 mg/dL a ʻoi aku paha e hōʻemi ana i ka pilikia.
• No nā keiki 2-19 makahiki: 45 mg/dL a ʻoi aku paha i manaʻo ʻia he maʻamau.

Eia nō naʻe, inā ʻoi aku ka nui o kou HDL ma mua o 40 mg/dL (nā kāne) a i ʻole 50 mg/dL (nā wahine), he kumu paha ia e hoʻonui ai i kou pilikia o ka maʻi puʻuwai.

He aha nā kumu o ka haʻahaʻa o nā pae HDL?

Aia kekahi mau kumu e emi ai kou pae HDL:

• Nā kūlana hoʻoilina: ʻAʻole hiki i kekahi poʻe ke kāohi i ko lākou pae cholesterol ma muli o nā kumu hoʻoilina. ʻO ka maʻi Tangier a me ka familial combined hyperlipidemia ʻelua mau ʻano like.
• ʻO ka Metabolic Syndrome: He hui o nā maʻi, me ka maʻi diabetes, ke koko kiʻekiʻe, a me ka momona o ka ʻōpū, hiki ke alakaʻi i nā pae HDL haʻahaʻa.
• Momona: ʻO ka hoʻonui ʻia o ke kaumaha o ke kino, ʻoiai ke waiho ʻia ka momona ma ka ʻōpū, hiki ke alakaʻi i ka emi ʻana o nā pae HDL.
• Ka puhipaka a me ka hoʻohana ʻana i ka paka: Hoʻohaʻahaʻa pololei ka nicotine i loko o ka paka i kāu mau pae kolesterol 'maikaʻi'.
• Kekahi mau lāʻau lapaʻau: ʻO kekahi mau lāʻau lapaʻau i hoʻohana ʻia e mālama i ke koko kiʻekiʻe (e like me nā beta blockers) hiki ke hoʻohaʻahaʻa i nā pae HDL.

He pilikia nō hoʻi ka HDL kiʻekiʻe loa?

ʻOiai he mea maikaʻi ka loaʻa ʻana o ka HDL kiʻekiʻe, i nā hihia kakaikahi, ʻo nā pae HDL kiʻekiʻe loa (e.g., ʻoi aku ka kiʻekiʻe ma mua o 80 mg/dL) hiki ke lilo i hōʻailona o kekahi mau kūlana genetic. No laila, inā ʻike ʻoe i kekahi mau ʻano ʻē i kāu hōʻike cholesterol, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ia mea.

ʻAe, he aha kā mākou e hana ai e hoʻonui i ka HDL?

Inā haʻahaʻa kou pae HDL, aia kekahi mau mea hiki iā ʻoe ke hana e hoʻonui iā ia. He mea maikaʻi loa kēia no kou olakino holoʻokoʻa.

1. E hoʻoikaika kino mau: E hana i ka hoʻoikaika kino aerobic, e like me ka hele wāwae, ka holo ʻana, ka ʻauʻau ʻana, a i ʻole ke kaʻa paikikala ʻana, no 30-60 mau minuke i ka lā, i ka hapa nui o nā lā o ka pule.

2. E hoʻōki loa i ka puhipaka: He mea pono kēia e hana. Ke hoʻōki ʻoe i ka puhipaka, e piʻi mālie ana kāu mau pae HDL.

3. E mālama i ke kaumaha o ke kino: ʻAʻole wale ka hoʻemi ʻana i ke kaumaha e hoʻonui i ka HDL, akā pale pū kekahi iā ʻoe mai nā maʻi ʻē aʻe he nui, e like me ka maʻi puʻuwai a me ka maʻi diabetes.

4. E ʻai i ka meaʻai olakino: E hōʻemi i kāu ʻai ʻana i nā mea momona, nā meaʻai palai, nā meaʻai kō, a me nā meaʻai wikiwiki i ka hiki. Akā, e hoʻokomo i nā mea kanu, nā huaʻai, nā legumes, nā palaoa piha (palaoa piha, oats), iʻa, avocados, a me nā momona olakino e like me ka ʻaila ʻoliva i kāu meaʻai.

5. E kaupalena i ka inu ʻana i ka waiʻona: Inā ʻoe e inu i ka waiʻona, e hana pēlā me ke kaulike.

ʻO ka maʻamau, ʻōlelo nā kauka e nānā i kāu pae cholesterol ma ka liʻiliʻi i hoʻokahi manawa i kēlā me kēia ʻelima mau makahiki. Eia nō naʻe, inā he mau kumu pilikia ʻē aʻe kāu, e ʻōlelo paha kāu kauka i nā hoʻāʻo pinepine.