Ua ʻike mākou a pau he mea ʻino ka cholesterol kiʻekiʻe no kou puʻuwai a hiki ke alakaʻi i nā hōʻeha puʻuwai. He ʻoiaʻiʻo kēlā. Akā ua ʻike anei ʻoe hiki i kēia cholesterol ke hōʻino malū i kou mau puʻupaʻa? ʻAe, ʻoiai ʻaʻole manaʻo ka poʻe he nui pēlā, aia kahi pilina nui a pololei ma waena o nā pae cholesterol kiʻekiʻe a me nā maʻi puʻupaʻa. E kamaʻilio kākou e pili ana i kēia me nā kikoʻī hou aku i kēia lā.
He aha ka pilina maoli ma waena o ka cholesterol a me nā puʻupaʻa?
I ka ʻōlelo maʻalahi, he mea momona ka cholesterol e pono ai ke kūkulu ʻana i nā ʻāpana i loko o ko kākou kino. Hana ko kākou kino iā ia, a loaʻa pū kekahi iā kākou mai kekahi o nā meaʻai a kākou e ʻai ai. ʻO ka pilikia ke piʻi loa kēia pae cholesterol.
Hoʻomaka kēia cholesterol keu e hōʻiliʻili i loko o ko kākou mau kīʻaha koko. Ke hana ʻia kēia, e paʻa nā kīʻaha koko a loaʻa nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau. No laila, ʻo ia ka mea like e hana ʻia i nā puʻupaʻa. Ua like nā puʻupaʻa me ʻelua mau kānana liʻiliʻi e kānana ana i nā huahana ʻōpala i loko o ko kākou kino. Ke hōʻiliʻili ka cholesterol i loko o nā kīʻaha koko palupalu e hoʻolako ana i ke koko i nā puʻupaʻa, e emi ana ka nui o ke koko e hiki aku ana i nā puʻupaʻa. A laila, ʻaʻole hiki iā lākou ke hana pono.
Ka mea a ka noiʻi e ʻōlelo nei
Ua loaʻa i kekahi mau noiʻi lapaʻau nui kēia loulou. Ma kekahi noiʻi, ua hōʻiliʻili ʻia nā hāpana koko mai kekahi mau tausani kāne olakino ma luna o 10 mau makahiki, a ua hoʻāʻo ʻia kā lākou hana puʻupaʻa a me nā pae cholesterol.
ʻO ka mea a lākou i ʻike maopopo ai, ʻo ia ka mea i loko o ke koko o ka poʻe me ka hana puʻupaʻa i hoʻopilikia ʻia:
- Loaʻa i nā pae kiʻekiʻe o ka LDL (Low-Density Lipoprotein), ke ʻano "maikaʻi ʻole" o ka cholesterol .
- Loaʻa nā pae haʻahaʻa o HDL (High-Density Lipoprotein), ke ʻano "maikaʻi" o ka cholesterol .
He "maikaʻi" ka cholesterol HDL no ka mea kōkua ia i ka wehe ʻana i ka cholesterol makemake ʻole ʻia mai ka hōʻiliʻili ʻana i loko o kou mau kīʻaha koko. ʻO ke ʻano kēia, ʻo ka haʻahaʻa o nā pae HDL e hoʻonui i ka pilikia o ka hōʻiliʻili ʻana o ka cholesterol i loko o kou mau aʻa.
Ua ʻike ʻia kekahi noiʻi ʻaʻole wale ka cholesterol, akā ʻo ke kiʻekiʻe o nā pae o kekahi ʻano momona i loko o ke koko , ʻo triglycerides, e hoʻonui pū i ka pilikia o ka maʻi puʻupaʻa.
I ka hōʻuluʻulu manaʻo, inā kiʻekiʻe kou pae koko o ka LDL ("cholesterol" maikaʻi ʻole) a me nā triglycerides a haʻahaʻa kou pae HDL ("cholesterol" maikaʻi), e aneane pālua kou pilikia o ka hoʻomohala ʻana i nā maʻi puʻupaʻa mau loa i ka hala ʻana o ka manawa.
Hele kēia i nā ʻaoʻao ʻelua. Hiki i ka cholesterol ke hoʻoulu i nā maʻi puʻupaʻa, a hiki i ka maʻi puʻupaʻa ke hōʻemi i ka hiki o ke kino ke kaohi i ka cholesterol a me ka momona. ʻO ia ke kumu e hui pū pinepine ai kēia mau kūlana ʻelua.
Pehea e mālama ai i ka cholesterol a me nā maʻi puʻupaʻa?
ʻO ka nūhou maikaʻi, he nui nā mea hiki iā kākou ke hana e kāohi i kēia mau kūlana. ʻElua mau ala nui: ka mālama ʻana i nā maʻi a me nā hoʻololi ʻana i ke ʻano o ka nohona.
Nā Lapaʻau Lapaʻau
He kōkua nui nā lāʻau hoʻohaʻahaʻa kolesterol, ʻoiai hoʻi nā statins, i ka hōʻemi ʻana i ka pilikia o ka hōʻeha puʻuwai a me ka hahau. No laila, ua maikaʻi anei ke lawe ʻana i kēia mau lāʻau inā loaʻa iā ʻoe ka maʻi puʻupaʻa?
- ʻO ka maʻi puʻupaʻa mua: Inā loaʻa iā ʻoe ka maʻi puʻupaʻa mua, e kuhikuhi pinepine kāu kauka i kahi lāʻau statin e hoʻohaʻahaʻa i kāu cholesterol. Hōʻike ka noiʻi hiki i kēia lāʻau ke hoʻohaʻahaʻa i kāu cholesterol a hoʻemi i kou pilikia o ka maʻi puʻuwai.
- ʻO ka maʻi puʻupaʻa hope loa: Eia nō naʻe, inā ua holomua kou maʻi puʻupaʻa, ke hele nei ʻoe i ka mālama dialysis, a i ʻole ua loaʻa iā ʻoe kahi hoʻoili puʻupaʻa, e hoʻoholo kāu kauka inā e hāʻawi iā ʻoe i kēia lāʻau lapaʻau a i ʻole.
ʻO ka mea nui loa: Inā loaʻa iā ʻoe ka maʻi puʻupaʻa, mai lawe i nā lāʻau hoʻohaʻahaʻa cholesterol me ka ʻole o ke aʻo ʻana a ke kauka. E kamaʻilio mau me kāu kauka e hoʻoholo i ka lāʻau lapaʻau kūpono loa iā ʻoe.
Ke hoʻololi nei i ke ʻano o ka nohona a me ka ʻai
E like me ke koʻikoʻi o ka lāʻau lapaʻau, ʻoi aku paha, ʻo ia ka mālama ʻana i kou nohona a me kāu mea e ʻai ai. Hiki i kēia mau hoʻololi liʻiliʻi ke hana i kahi ʻokoʻa nui.
| Nā mea e hana ai | Nā mea ʻaʻole e hana ʻia |
|---|---|
| E ʻai hou aku i nā mea kanu hou, nā mea kanu, a me nā hua. | E hōʻemi i ka ʻai ʻana i ka ʻiʻo ʻulaʻula (pipi, puaʻa) a me nā ʻiʻo i hana ʻia e like me nā sausage a me nā meatballs. |
| E koho i nā ʻiʻo keʻokeʻo e like me ka moa (wehe ʻia ka ʻili) a me ka iʻa. | E hōʻalo i nā meaʻai palai hohonu a me ka meaʻai wikiwiki. |
| E hoʻohui i nā palaoa piha - e.g., buckwheat, bale, oats, a me ka laiki ʻeleʻele - i kāu meaʻai. | E hōʻemi i nā mea inu kō, nā keke, nā biscuits, toffee, a pēlā aku. |
| I ke koho ʻana i nā meaʻai waiū (yogurt, waiū momona), koho i nā ʻano momona haʻahaʻa. | E hōʻemi i nā meaʻai kiʻekiʻe i ka paʻakai (nā curds, pickles, sauces) a me nā meaʻai i hoʻopaʻa ʻia. |
| E hoʻohana i kahi ʻaila olakino e like me ka ʻaila mea kanu ma kahi o ka ʻaila niu no ka kuke ʻana. | E hōʻemi i ka waiū piha kirīmi a me nā huahana waiū momona kiʻekiʻe e like me ka pata a me ka tīhi. |
Ma waho aʻe o ka meaʻai, aia kekahi mau ʻano hana koʻikoʻi ʻē aʻe āu e pono ai e hoʻohui i kou ola.
- Hoʻoikaika Kino: E hoʻomaʻamaʻa ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino i ka lā, e like me ka hele wāwae a i ʻole ke kaʻa paikikala. Hiki i kēia ke kōkua i ka kaohi ʻana i ka cholesterol a me ke kaumaha.
- E pale i ka puhipaka: ʻO ka puhipaka kekahi kumu pololei o ka hōʻino ʻana i nā kīʻaha koko a me nā puʻupaʻa. Inā he mea puhipaka ʻoe, e ʻimi i ke kōkua e haʻalele.
- Kaohi kaumaha: I ka piʻi ʻana o ke kaumaha o ke kino, piʻi pū ke kaomi ma luna o ka cholesterol a me nā puʻupaʻa. E kāohi i kou kaumaha ma o ka ʻai kūpono a me ka hoʻoikaika kino.
Inā manaʻo ʻoe he kiʻekiʻe kou cholesterol, a i ʻole kānalua ʻoe he pilikia kou no ka maʻi puʻupaʻa, e ʻoluʻolu e kamaʻilio me kāu kauka e pili ana i ia mea. Hiki ke ʻike ʻia kēia mau mea me kahi hoʻāʻo koko maʻalahi. ʻO ka wikiwiki o ka ʻike ʻia ʻana, ʻo ka maʻalahi o ka kaohi ʻana.
Leka Lawe-Home
- ʻAʻole wale nā pae cholesterol kiʻekiʻe e hōʻino i kou puʻuwai, akā i kou mau puʻupaʻa.
- ʻO ke kiʻekiʻe o ka cholesterol "maikaʻi ʻole" (LDL) a me nā triglycerides a me ka emi ʻana o ka cholesterol "maikaʻi" (HDL) e hoʻonui ai i ka pilikia o ka maʻi puʻupaʻa mau loa.
- ʻO ka ʻai olakino a me ka hoʻoikaika kino mau nā ala maikaʻi loa e kaohi ai i ka cholesterol a me nā maʻi puʻupaʻa.
- Inā loaʻa iā ʻoe ka maʻi puʻupaʻa, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kekahi lāʻau lapaʻau a i ʻole e hana i kekahi mau hoʻololi nui i ke ʻano o ka nohona.
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