ʻAʻole lawa anei nā pila kolesterol wale nō? Nā ala ʻē aʻe e hōʻemi ai i ka cholesterol maikaʻi ʻole (LDL)

Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kāu cholesterol a pono ʻoe e hoʻomaka e lawe i ka lāʻau lapaʻau? A i ʻole ke lawe nei ʻoe i ka lāʻau lapaʻau no kāu cholesterol. He mea nui maoli ka lāʻau lapaʻau e kāohi i kāu cholesterol. I kekahi manawa hiki ke hoʻōla i ke ola. Akā ʻo ka mea nui loa e pono ai mākou e hoʻomanaʻo, ʻaʻole hiki i ka lawe ʻana i ka lāʻau lapaʻau wale nō ke kāohi piha iā ia. ʻO ka lāʻau lapaʻau hoʻokahi wale nō mea hana i loko o kā mākou pahu mea hana. I mea e hana pono ai kēlā mea hana, pono mākou e hoʻoponopono i ko mākou nohona e like me ia.

E aʻo iki kākou e pili ana i ke ʻano o ka hana ʻana o ka lāʻau lapaʻau?

Ke ʻike ʻia ʻoe me ka cholesterol kiʻekiʻe, hiki i kāu kauka ke kuhikuhi i nā ʻano lāʻau like ʻole. ʻAʻole hana like nā lāʻau āpau. Hoʻomalu kēlā me kēia ʻano lāʻau i ka cholesterol i loko o ke kino i kekahi ʻano ʻokoʻa. I ka pōkole, eia kekahi o nā ʻano lāʻau nui a pehea lākou e hana ai.

ʻAi Pono: Pehea e Hoʻolālā ai i kāu mau ʻAi

Hiki i nā hoʻololi liʻiliʻi i kāu meaʻai ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol a hoʻomaikaʻi i ke olakino o ka puʻuwai. E noʻonoʻo i ka maʻalahi o kēia mau mea.

• E hōʻemi i nā momona momona: ʻO ka palena ʻana i nā ʻiʻo ʻulaʻula e like me ka pipi a me ka puaʻa a me nā huahana waiū momona kiʻekiʻe e like me ka waiū piha piha, ka tīhi, a me ka pata hiki ke kōkua i ka hoʻemi ʻana i nā pae cholesterol maikaʻi ʻole (LDL).
• E hōʻoki loa i nā momona trans: ʻO kēia kekahi o nā ʻenemi nui loa o ka cholesterol. Ua hūnā ʻia lākou i loko o nā mea e like me ka margarine, nā biscuits i kūʻai ʻia ma ka hale kūʻai, nā keke, a me nā patties . ʻO kēia nā mea i helu ʻia ma nā lepili meaʻai ma ke ʻano he "Partially hydrogenated vegetable oil."
• E hoʻokomo i nā meaʻai waiwai i nā waikawa momona omega-3: ʻOiai ʻaʻole kēia e hoʻohaʻahaʻa pololei i ka LDL, hōʻemi lākou i kahi ʻano momona koko weliweli ʻē aʻe i kapa ʻia ʻo triglycerides. E hoʻokomo i nā iʻa ʻaila e like me ka salmon, mackerel, walnuts, flaxseeds, a me ka avocado i kāu meaʻai.
• E kālele nui aku i nā meaʻai mea kanu: ʻO nā legumes e like me nā lentil, chickpeas, a me nā pīni ʻōmaʻomaʻo , a me nā lau lau e like me ka spinach, kale, a me nā collard greens, hiki ke kōkua i ka hoʻohaʻahaʻa i kāu cholesterol. Hāʻawi pū lākou i ka nui o ka protein.
• E ʻai i nā meaʻai waiwai i ka fiber soluble: oats, beans, Brussels sprouts, apples, pearsHe kiʻekiʻe nā mea e like me ia i ka fiber. ʻO ka hana a kēia fiber, ʻo ia ke hoʻopaʻa i ka cholesterol i loko o nā ʻōpū a hoʻopuka aku iā ia ma kahi o ka ʻae ʻana e omo ʻia e ke kino.
• E hoʻohui i ka protein whey: Loaʻa kēia mau mea i nā huahana waiū. Ua hōʻike ʻia e ka noiʻi hiki i ka protein whey ke hōʻemi i ka LDL, ka cholesterol holoʻokoʻa, a me ke koko kiʻekiʻe.

Pono anei mākou e noʻonoʻo i nā mea hoʻohui?

ʻO ka mea mua e ʻōlelo ai, ʻaʻole kēia he pani no ka papaʻaina nui. He kumu meaʻai hou wale nō lākou.

Inā ʻae kāu kauka, hiki ke kōkua kēia mau mea:

• ʻŌpala Psyllium: Ua kapa ʻia kēia mau mea ʻo Isabgol ma ko mākou ʻāina. He ʻano fiber kēia. Kōkua kēia i ka hoʻopaʻa ʻana a me ka wehe ʻana i ka cholesterol mai ke kino.
• Laiki hū ʻulaʻula: E nānā mau kāu kauka i kāu hana akepaʻa inā ʻoe e hoʻohana i kēia mau mea, no ka mea, aia i loko o lākou nā pūhui e like me kekahi mau lāʻau hoʻohaʻahaʻa cholesterol (e.g., lovastatin).
• ʻO Phytosterols: He mau hui kūlohelohe kēia i loaʻa i loko o nā hunaola mea kanu. No ka mea, ua like ko lākou ʻano me ka cholesterol, ua komo lākou i loko o ke kino ma kahi o ka cholesterol maoli i ka wā o ka ʻai ʻana. Hoʻemi kēia i ka omo ʻana o ka cholesterol maoli.

E ho'ōki i ka puhi paka a me ka ho'ohana 'ana i ka paka i kēia lā.

ʻAʻole wale ka puhi paka ʻana, akā, ʻo kēlā me kēia ʻano hoʻohana paka, me ka nau ʻana i ka paka a me ka nau ʻana i ka gum, he mea hōʻino loa ia i kou puʻuwai. Hoʻonui ka nicotine i loko o ka paka i nā pae cholesterol a hoʻonui nui i ka pilikia o ka maʻi puʻuwai.

Ua hōʻike maopopo nā haʻawina he haʻahaʻa nā pae o ka cholesterol maikaʻi (HDL) a ʻoi aku ka kiʻekiʻe o ka cholesterol maikaʻi ʻole (LDL) a me ka cholesterol holoʻokoʻa. No laila, ʻo ka haʻalele ʻana i kēia ʻano hana kekahi o nā mea nui loa hiki iā ʻoe ke hana e kōkua.

He mea nui ka hoʻoikaika kino no ka puʻuwai maikaʻi.

He wahi maikaʻi ka hoʻoikaika kino e hoʻomaka ai i kāu huakaʻi e hoʻohaʻahaʻa i ka cholesterol. Hoʻonui ka hoʻoikaika kino mau i nā pae cholesterol maikaʻi (HDL) a hoʻohaʻahaʻa i nā triglycerides.

ʻO ka mea nui loa, ʻo ia ka hoʻomau ʻana i ka hana ʻana . ʻAʻole e kōkua ka hoʻōki ʻana no hoʻokahi a ʻelua paha lā. Paipai ka ʻAhahui Puʻuwai ʻAmelika i ka hoʻoikaika kino no 30 mau minuke i ka lā, ma ka liʻiliʻi he 5 mau lā o ka pule .Hiki iā ʻoe ke koho i kahi mea e like me ka hele wāwae wikiwiki, ka holo ʻana, ke kaʻa paikikala, a i ʻole ka ʻauʻau ʻana . Ke hoʻoikaika kino ʻoe, e lilo ana ke kaumaha keu mai kou kino. He kōkua nui nō hoʻi ka lilo ʻana o ke kaumaha i ka kaohi ʻana i ka cholesterol.