No ke aha he mea nui e kamaʻilio me kāu kauka e pili ana i kou pae cholesterol? (Kolesterol kiʻekiʻe)

Nui ka poʻe e hopohopo nei i ko lākou olakino i kēia manawa. He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke lohe ʻoe i ka huaʻōlelo 'cholesterol'. ʻOiai hiki iā ʻoe ke loaʻa ka nui o ka ʻike e pili ana i kēia ma ka Pūnaewele, mai nā hoaaloha, a ma nā puke, ʻo ka mea akamai loa a me ka loea wale nō e kamaʻilio e pili ana i kēia ʻo kāu kauka. Ma ka hoʻohana ʻana i kāna hoʻonaʻauao, aʻo ʻana, a me ka ʻike, hiki iā ia ke hana i kahi hoʻolālā e kāohi i kēia kūlana kūpono iā ʻoe. No laila, e nānā kākou i ke kumu he mea nui kēia kamaʻilio ʻana.

No ke aha ʻoe e pono ai e kamaʻilio me ke kauka?

I ka ʻōlelo maʻalahi, he kauka kekahi kanaka i ʻike maikaʻi i ke kumuhana. I ka wā ma mua, ua ʻōlelo ʻia e nānā ʻia kāu cholesterol ma ka liʻiliʻi hoʻokahi manawa i ka makahiki. Akā i kēia manawa ua loli kēlā manaʻo. Ke ʻōlelo nei nā kauka i kēia manawa inā ʻaʻole ʻoe i ka pilikia kūikawā o ka loaʻa ʻana o ka cholesterol kiʻekiʻe, pono ʻoe e nānā ʻia i kēlā me kēia 5 mau makahiki .

Eia nō naʻe, inā he mau kumu pilikia ko kekahi o kou ʻohana no ka cholesterol kiʻekiʻe, he mea naʻauao ke hoʻāʻo pinepine ʻia. Ke ʻike pinepine ʻoe i kāu kauka no nā nānā ʻana, hiki iā ia ke loaʻa kahi kiʻi piha o kou kūlana cholesterol. Ma muli o kēia ʻike, ʻoi aku ka maʻalahi iā ia ke hoʻoholo i ka lāʻau lapaʻau kūpono loa iā ʻoe.

Nā nīnau koʻikoʻi loa e nīnau aku i kāu kauka

I ka manawa aʻe e ʻike ai ʻoe i kāu kauka, e hoʻomanaʻo e nīnau i kēia mau nīnau. ʻO ka nīnau ʻana iā lākou e kōkua iā ʻoe e loaʻa kahi ʻike maopopo o kou kūlana.

Nā mea hiki iā ʻoe ke nīnau i kāu kauka:

ʻAʻole kēia he moʻolelo ʻaoʻao hoʻokahi. E nīnau pū ke kauka iā ʻoe i nā nīnau e hoʻomaopopo piha ai i kou kūlana.

• Kou moʻolelo ʻohana:He mea nui loa iā ia ke ʻike inā he cholesterol kiʻekiʻe a maʻi puʻuwai paha kekahi o ka ʻohana. No ka mea, ʻoiai pehea ka maikaʻi o kou nohona, hiki i nā kumu hoʻoilina ke hōʻemi i ka hiki o ke kino ke wehe i ka cholesterol maikaʻi ʻole (LDL).
• Kou olakino holoʻokoʻa: E nānā kāu kauka ma mua o kou mau pae cholesterol. E nānā pū ʻo ia i nā kūlana ʻē aʻe, e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe, e hoʻoholo ai i kou pilikia o ka maʻi puʻuwai a me ka hahau. E hui pū ʻia kēia mau mea a pau e hoʻoholo ai i ka lāʻau lapaʻau maikaʻi loa nāu.

Nā pōmaikaʻi o ka ʻike ʻana i kēia ʻike

E pōmaikaʻi nui ʻoe mai ke kamaʻilio ʻana me kāu kauka e pili ana i kou olakino a me kou nohona.

Nā Manaʻo Kōkua e Hoʻomaikaʻi i ke Ola Kino

E aʻo aku ke kauka iā ʻoe e kāohi i kāu ʻai. E haʻi aku ʻo ia iā ʻoe e pili ana i nā meaʻai e hoʻonui ai i ka pae cholesterol maikaʻi ʻole (LDL), e like me nā meaʻai momona kiʻekiʻe (tīhi, waiū momona, ʻiʻo momona) a me nā meaʻai i loaʻa nā momona trans (nā meaʻai māmā i hoʻopaʻa ʻia, nā biscuits, nā keke).

Hōʻike pū ia iā ʻoe e pili ana i nā meaʻai āu e ʻai ai, e like me nā meaʻai fiber kiʻekiʻe (nā huaʻai, nā mea kanu, ka ʻoka, nā pī), ka ʻaila ʻoliva, nā nati, ka iʻa, nā hua manu, a me ka yogurt. Inā pono, hiki iā ʻoe ke kuhikuhi i kahi meaʻai meaʻai no ka ʻōlelo aʻoaʻo hou aku.

Eia kekahi, hiki iā ʻoe ke kamaʻilio e pili ana i nā loli o ke ʻano o ka nohona, e like me ka hoʻoikaika kino ʻana ma ka liʻiliʻi he 30 mau minuke i ka lā ma kahi wikiwiki kūpono , ka haʻalele ʻana i ka puhipaka, a me ka hoʻēmi ʻana i ka waiʻona.

Ka hoʻomaopopo hohonu ʻana i nā ʻano lapaʻau

Inā ʻaʻole hiki i kēia mau hoʻololi nohona wale nō ke kaohi i kāu cholesterol, pono paha ʻoe e lawe i ka lāʻau lapaʻau. E ʻōlelo aku kāu kauka i ka lāʻau lapaʻau maikaʻi loa nāu, ma muli o kou makahiki, olakino, a me nā hopena ʻaoʻao.

Aia nā ʻano lāʻau cholesterol like ʻole, e like me nā statins a me nā mea hoʻopaʻa PCSK9 . Inā kuhikuhi kāu kauka i kahi lāʻau lapaʻau, mai makaʻu e nīnau, "No ke aha ʻoe i koho ai i kēia lāʻau lapaʻau?" E nīnau pū pehea ʻoe e ʻike ai inā e hana ana ka lāʻau.

E kuhikuhi paha kāu kauka i kahi lāʻau hou ma ka mākeke. Inā pēlā, e nīnau i ke kumu he ʻoi aku ka maikaʻi ma mua o kahi lāʻau kahiko a lōʻihi. E hoʻomanaʻo, ʻoi aku ke kumukūʻai o nā lāʻau hou, a ʻoi aku ka liʻiliʻi o ka ʻikepili e pili ana i kā lākou hopena ʻaoʻao lōʻihi.

Nā ala e hōʻemi ai i ke kumukūʻai o ka mālama ʻana

Ua kānalua iki ko mākou poʻe e kamaʻilio me ke kauka e pili ana i ke kumukūʻai o ka lāʻau lapaʻau. Akā he kumuhana koʻikoʻi loa kēia. I kekahi manawa poina paha i ke kauka ke kamaʻilio e pili ana i kēia. No laila e kamaʻilio e pili ana iā ʻoe iho.

• Inā kuhikuhi kāu kauka i kahi lāʻau lapaʻau inoa inoa , e nīnau inā aia kahi mana generic . ʻOi aku ka maikaʻi o nā lāʻau lapaʻau generic a hiki ke emi ke kumukūʻai he 80%-85%.
• Ke hoʻololi nei i ka nui o ka lāʻau lapaʻau.
• Ke hoʻololi nei i ke alapine (frequency) o ka lawe ʻana i ka lāʻau.
• Ka hōʻemi ʻana i ka nui o nā lāʻau lapaʻau i kauoha ʻia iā ʻoe.
• Ke hoʻopanee iki nei i nā hoʻokolohua lapaʻau.
• E hoʻonui i ka manawa ma waena o nā hālāwai hoʻomaʻamaʻa.

ʻO ke kamaʻilio ʻana e pili ana i nā mea e like me kēia hiki ke mālama iā ʻoe i ke kālā he nui.