Ua lohe paha ʻoe i ka cholesterol, ʻeā? Ua ʻike paha ʻoe he kiʻekiʻe kou pae cholesterol. Akā he aha kāu e ʻike ai e pili ana i nā 'Triglycerides'? He ʻano momona koʻikoʻi kēia (lipid) i loko o ko kākou koko. ʻOiai mākou e kamaʻilio pinepine nei e pili ana i ka cholesterol, ʻaʻole mākou e kamaʻilio nui e pili ana i kēia mau triglycerides. Akā, ʻaʻole maikaʻi ka piʻi ʻana o kēia pae no ko kākou olakino.
He aha maoli nā triglycerides?
I ka ʻōlelo maʻalahi, ʻo nā triglycerides ke ʻano nui o ka momona i loko o ko kākou kino. Mālama ke kino i nā calorie keu a kākou e ʻai ai, inā paha mai nā meaʻai e like me ka pata a me ka ʻaila, a i ʻole mai ka nui o nā calorie a kākou e puhi ai. Mālama ʻia kēia ma ke ʻano he triglycerides. No laila, ke pono ke kino i ka ikehu, hoʻohana ia i kēia mau triglycerides i mālama ʻia.
ʻO ia hoʻi, pono mākou i kahi nui o nā triglycerides e noho olakino ai. Akā, kū mai ka pilikia ke piʻi nui kēia mau mea.
Ua hōʻike mau ʻia e ka noiʻi ʻana ua pili pono nā pae triglyceride kiʻekiʻe i nā kūlana olakino koʻikoʻi e like me ka maʻi puʻuwai, ka hōʻeha puʻuwai, a me ka hahau . He kiʻekiʻe loa kēia pilikia i ka poʻe me nā pae haʻahaʻa o HDL, ka "cholesterol maikaʻi," a me ka poʻe me ka maʻi diabetes type 2. Inā loaʻa iā ʻoe nā kūlana ʻē aʻe e hoʻonui ai i kou pilikia o ka maʻi puʻuwai, e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe, e nānā paha kāu kauka i kāu mau pae triglyceride.
ʻO ka nūhou maikaʻi, he nui nā mea hiki iā ʻoe ke hana e hoʻohaʻahaʻa i kāu mau pae triglyceride a ola i kahi ola olakino.
ʻO ka pilina ma waena o nā triglycerides a me ka 'cholesterol maikaʻi' (HDL)
ʻO HDL (High-Density Lipoprotein) ke ʻano a mākou e kapa nei he "cholesterol maikaʻi." ʻO kāna hana nui ka hoʻomaʻemaʻe ʻana i ke koko ma ka wehe ʻana i ka "cholesterol maikaʻi ʻole," LDL (Low-Density Lipoprotein), hiki ke hōʻiliʻili i loko o nā kīʻaha koko.
ʻO ka maʻamau, aia kahi pilina inverse ma waena o nā triglycerides a me HDL. ʻO ia hoʻi, i ka piʻi ʻana o kou mau pae triglyceride, e emi ana kou mau pae HDL. A inā kiʻekiʻe kou mau pae HDL, haʻahaʻa paha kou mau pae triglyceride. Akā eia kahi mea nui e hoʻomaopopo ai. I kekahi manawa, ʻoiai inā maʻamau kou mau pae HDL, hiki ke kiʻekiʻe kou mau pae triglyceride. Ua hōʻike ʻia e ka noiʻi, me ka nānā ʻole i kou mau pae HDL, ʻo nā pae triglyceride kiʻekiʻe he kumu pilikia kūʻokoʻa no ka maʻi puʻuwai.
He aha nā kumu o ke kiʻekiʻe o nā triglycerides?
Eia kekahi o nā kumu nui e hoʻonui ai i nā pae triglyceride:
- Momona: Hoʻopilikia ke kaumaha o ke kino i kēia.
- ʻAʻohe hoʻoikaika kino: ʻAʻohe hana kino.
- Nā meaʻai kiʻekiʻe i ke kō a me ka momona: ʻO ka ʻai pinepine ʻana i nā mea inu ʻono, nā meaʻai bakena, a me nā meaʻai momona.
- Ka inu nui ʻana i ka waiʻona: Hoʻonui pololei ka waiʻona i nā pae triglyceride.
- Kekahi mau lāʻau lapaʻau: Kekahi mau lāʻau lapaʻau i hoʻohana ʻia no ka maʻi HIV, ka maʻi ʻaʻai umauma, a kakaikahi, kekahi mau lāʻau lapaʻau i hoʻohana ʻia no ke koko kiʻekiʻe.
- Nā kūlana olakino ʻē aʻe: Maʻi diabetes i kāohi ʻole ʻia, maʻi puʻupaʻa, maʻi thyroid, a me nā maʻi ake.
- Nā kumu hoʻoilina: Nā kūlana hoʻoilina e pale ai i ke kino mai ka wāwahi pono ʻana i ka momona.
- Kumu mai ʻAsia Hema: ʻO ka poʻe mai ko mākou ʻāina, ʻo ia hoʻi, ka poʻe mai nā ʻāina e like me Sri Lanka, India, a me Pakitana, ua ʻoi aku ka nui o ka pilikia no kēia maʻi.
Pehea e ana ʻia ai nā pae triglyceride?
ʻO ka hoʻāʻo koko no kēia ua kapa ʻia ʻo 'Lipid Profile'. Ana kēia hoʻāʻo i kāu mau pae cholesterol a me triglyceride āpau. E aʻo pinepine kāu kauka iā ʻoe e hoʻokē ʻai (ʻaʻole e ʻai a inu paha i kekahi mea ʻē aʻe ma mua o ka wai) no kahi o 9-12 mau hola ma mua o ka lawe ʻana i kēia hoʻāʻo.
Ua hoʻokaʻawale ʻia nā pae e like me nā hopena o kahi hoʻāʻo hoʻokē ʻai penei:
| Pae | Ka waiwai (ma mg/dL) |
|---|---|
| Pae olakino (Maʻamau) | Ma lalo o 150 mg/dL |
| Kiʻekiʻe o ka palena palena | 150 – 199 mg/dL |
| Pae kiʻekiʻe (Kiʻekiʻe) | 200 – 499 mg/dL |
| Pae Kiʻekiʻe Loa/Pōʻino | 500 mg/dL a ʻoi aku paha |
He mea nui loa i kekahi kanaka makua ma hope o 20 mau makahiki e hana i kēia hoʻokolohua mau.
I ka pae hea e lilo ai nā triglycerides i mea weliweli?
ʻO kēlā me kēia mea ma luna o 500 mg/dL ua manaʻo ʻia he kiʻekiʻe loa. Pili pono kēia pae i nā pilikia o ke akepaʻa a me ka pancreas. Ma ke ʻano kūikawā, hiki iā ia ke alakaʻi i kahi maʻi weliweli i kapa ʻia ʻo pancreatitis .
Inā ʻoi aku ka nui o ka triglyceride ma mua o 1,500 mg/dL , he mea weliweli loa ia. I ia mau hihia, hiki ke loaʻa nā hōʻailona e like me ka nalowale o ka hoʻomanaʻo, ka pehu ʻana o ke akepaʻa a me ka spleen, a me ka ʻeha nui o ka ʻōpū.
He aha kā mākou e hana ai e hōʻemi i nā triglycerides?
He mea maʻamau ke hopohopo iki i ka wā e ʻike ai ʻoe ua kiʻekiʻe kou mau pae triglyceride. Eia nō naʻe, nui nā mea hiki iā ʻoe ke hana e kāohi i kēia. Hiki i nā hoʻololi liʻiliʻi i kou nohona ke hana i kahi ʻokoʻa nui.
1. Hoʻoikaika kino.
ʻO ka hoʻoikaika kino kekahi o nā ala maikaʻi loa e hoʻohaʻahaʻa ai i nā triglycerides. E ho'āʻo e hoʻoikaika kino no ka liʻiliʻi he 30 mau minuke i ka lā, 5 mau lā o ka pule. He mea maikaʻi nā mea e like me ka hele wikiwiki, ka holo ʻana, ke kaʻa paikikala, a i ʻole ka ʻauʻau ʻana. Inā ʻaʻole ʻoe i hoʻoikaika kino ma mua, e hoʻomaka mālie.
2. E kāohi i kou kaumaha.
Inā ʻoe he momona loa, he mea pono ka hoʻemi ʻana i ke kaumaha. He mea nui ka hoʻoikaika kino a me ka ʻai ʻana. E hōʻemi i kāu ʻai calorie i kēlā me kēia lā. E hoʻoikaika i nā huaʻai, nā mea kanu, nā ʻiʻo momona ʻole, a me nā meaʻai waiū momona haʻahaʻa . ʻO ka hōʻoki ʻana i nā mea inu kō a me nā meaʻai kiʻekiʻe i ke kō e kōkua nui.
3. E koho i nā momona olakino
E makaʻala i nā ʻano momona āu e ʻai ai. E hōʻemi i nā momona holoholona (ʻiʻo, pata, tīhi) a me nā momona trans (margarine, nā meaʻai i hoʻomākaukau ʻia). Akā, e ʻai i nā momona olakino hou aʻe (nā momona monounsaturated a me polyunsaturated) i loaʻa i ka ʻaila ʻoliva, nā nati, a me kekahi mau ʻano iʻa. ʻO ka ʻai ʻana i nā iʻa ʻaila, ʻoiai nā mea waiwai i ka Omega-3 (e like me ka salmon, mackerel, herring, a me nā sardines) ma ka liʻiliʻi ʻelua i ka pule hiki ke kōkua i ka hoʻemi ʻana i nā triglycerides.
4. E kaupalena i ka waiʻona
ʻOiai kahi liʻiliʻi o ka waiʻona hiki ke hoʻonui koke i nā pae triglyceride, no laila he mea nui e hoʻōki loa i ka inu ʻana i ka waiʻona a i ʻole e kaupalena iā ia i ka hiki.
Nā lāʻau lapaʻau e kāohi i nā triglycerides
No ka poʻe hiki ʻole ke kāohi i ko lākou pae me nā loli o ke ʻano o ka nohona wale nō, ʻoiai ka poʻe i loaʻa i ka maʻi puʻuwai kiʻekiʻe, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau. Pono e hana ʻia kēia hoʻoholo e kāu kauka wale nō.
- Nā Fibrates: He papa lāʻau lapaʻau kūpono loa kēia no ka hoʻohaʻahaʻa ʻana i nā triglycerides.
- ʻAila iʻa me ka omega-3: ʻO nā capsules ʻaila iʻa e loaʻa ana nā waikawa omega-3 (ma ke kauoha lapaʻau) e kōkua i ka kaohi ʻana i nā triglycerides.
- Niacin (Niacin / Nicotinic acid): He lāʻau lapaʻau kēia e hoʻohaʻahaʻa ai i nā pae triglyceride.
- ʻO Statins: ʻOiai ʻo kēia ke ʻano o ka lāʻau lapaʻau i kuhikuhi ʻia e hoʻohaʻahaʻa i ka cholesterol, hiki iā lākou ke hoʻemi i nā pae triglyceride ma kahi o 20% -40%.
ʻO ka mea nui loa, ʻoiai inā ʻoe e lawe i ka lāʻau lapaʻau, he mea nui ia e mālama i kahi nohona olakino. Eia kekahi, e haʻi i kāu kauka e pili ana i nā lāʻau lapaʻau ʻē aʻe, nā huaora, a i ʻole nā mea hoʻohui āu e lawe nei. Hiki i kekahi mau lāʻau lapaʻau (e laʻa, nā beta-blockers, nā pila hoʻomalu hānau) ke hoʻonui i nā pae triglyceride.
ʻO nā meaʻai kūpono a kūpono ʻole no ka poʻe me nā triglycerides kiʻekiʻe
Hiki iā ʻoe ke hoʻomalu nui i kāu mau pae triglyceride ma ka hoʻololi ʻana i kāu papaʻai.
| ✅ Nā mea kūpono no ka ʻai ʻana | ❌ Nā mea e pale aku ai i ka ʻai ʻana |
|---|---|
| ʻO nā palaoa holoʻokoʻa (laiki ʻeleʻele, ʻoka, millet) | ʻO ke kō a me nā meaʻai ʻono (keke, biscuits, toffee, ice cream) |
| Nā nati ʻōpala (pī, pi, pī ʻōmaʻomaʻo) | Nā mea inu ʻono (soda, cordial, nā mea inu hua i hoʻopaʻa ʻia) |
| ʻO ka iʻa ʻaila (salmon, mackerel, herring, salmon) | ʻAi i hana ʻia a me ka ʻiʻo ʻulaʻula (pipi, puaʻa) |
| nā huaʻai a me nā mea kanu hou (ʻoi aku hoʻi nā mea ʻeleʻele) | Nā meaʻai palai (laiki palai, ʻuala palai, ʻokiʻoki) |
| Nā nati a me nā pata nati (cashews, peanuts, almonds) | Pata, margarine, a me ka waiū holoʻokoʻa |
Leka Lawe-Home
- ʻAʻole pono e hoʻowahāwahā ʻia nā triglycerides. He kumu nui lākou no ka maʻi puʻuwai a me ka hahau ʻana.
- ʻO ka mea nui loa, ʻo ia ke nānā mau ʻana i kou pae lipid koko (Lipid Profile).
- Inā kiʻekiʻe kāu mau pae triglyceride, e kūkākūkā i kahi hoʻolālā lapaʻau me kāu kauka.
- Hiki ke mālama ʻia kēia kūlana me ka holomua nui ma o ka ʻai ʻana, ka hoʻoikaika kino, a inā pono, ka lāʻau lapaʻau.
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