Hiki ke pale ʻia ke cholesterol kiʻekiʻe? (Kolesterol Kiʻekiʻe)

He nui ka poʻe o kākou e makaʻu iki i ka lohe ʻana i ka huaʻōlelo cholesterol, ʻeā? Manaʻo kekahi poʻe he mea ʻino ke cholesterol i ke kino. Akā ʻo ka ʻoiaʻiʻo, pono i ko kākou kino kēia mea waxy i kapa ʻia ʻo cholesterol no nā hana koʻikoʻi he nui, e like me ka hana ʻana i nā hormones a me ka hoʻoheheʻe ʻana i nā momona i loko o ka meaʻai a kākou e ʻai ai. Akā hoʻomaka ka pilikia ke ʻoi aku ka nui o kēia cholesterol ma mua o ka nui e pono ai ke kino.

He aha ka mea e hana inā piʻi aʻe ka cholesterol?

E noʻonoʻo, loaʻa iā kākou kekahi mau ʻōmole e lawe ana i ke koko ma o ko kākou kino, a mākou e kapa nei he mau aʻa. I kēia manawa, ke kiʻekiʻe loa kēia cholesterol, hoʻomaka ka cholesterol keu e hōʻiliʻili i loko o kēia mau ʻōmole koko, nā aʻa. Ua like ia me ka ʻōpala e hōʻiliʻili ana i loko o kahi paipu wai. I ka hala ʻana o ka manawa, hoʻohaiki kēia mau waihona i ke ala no ke koko.

Ke hoʻohaiki ʻia nā aʻa koko ma kēia ʻano, ʻaʻole e loaʻa i ko kākou mau kino koʻikoʻi e like me ka puʻuwai a me ka lolo ka nui o ke koko e pono ai. ʻO ka hopena hope loa o kēia, he piʻi ka pilikia o nā maʻi weliweli e like me ka hōʻeha puʻuwai a me ka hahau .

Akā ʻo ka nūhou maikaʻi loa, ʻaʻole pono mākou e kali a piʻi aʻe ka pae cholesterol. Nui nā mea hiki iā mākou ke hana i kēia lā e pale aku a kāohi iā ia. E nānā kākou i ke ʻano o lākou.

E hoʻololi kākou i ko kākou nohona a kaohi i ka cholesterol.

ʻO ke ala maikaʻi loa a maʻalahi hoʻi e kāohi ai i ka cholesterol, ʻo ia ke hoʻololi i ko mākou nohona i mea olakino.

1. E makaʻala i kāu mea e ʻai ai a e inu ai.

Hoʻopilikia pololei ka meaʻai a mākou e ʻai ai i ko mākou pae cholesterol.

• E hōʻemi i ka momona paʻa: ʻO nā meaʻai palai hohonu (nā meaʻai pōkole, laiki palai), ka ʻiʻo ʻulaʻula (pipi, puaʻa), a me nā huahana waiū momona piha (kīhi momona piha, pata) he kiʻekiʻe i nā momona paʻa. ʻOi aku ka maikaʻi o ka hōʻemi ʻana i kēia mau mea i ka hiki. Akā, e koho i ka moa ʻili ʻole, ka iʻa, a me nā huahana waiū haʻahaʻa momona a momona ʻole paha.
• E pale i nā momona trans: ʻO kēia ke ʻano momona weliweli loa. No ka mea, hoʻonui lākou i ka pae o ka cholesterol maikaʻi ʻole (LDL) a hoʻemi i ka pae o ka cholesterol maikaʻi (HDL) he mea pono no ko mākou kino. ʻO ia ke kumu i pāpā ʻia ai lākou ma nā ʻāina he nui. Akā hiki nō ke loaʻa iā lākou i nā huahana bakery, nā keke, nā biscuits a me nā meaʻai i hoʻopili ʻia. No laila e noho mamao mai nā meaʻai i hana ʻia i ka hiki.
• E hoʻohui i nā mea maikaʻi i kāu papaʻai: Akā, e hoʻohui i nā huaʻai hou, nā mea kanu, nā palaoa piha e like me ka laiki ʻeleʻele, ka laiki ʻeleʻele, ka ʻoka, nā nati e like me ka cashews, nā pīnati, a me nā ʻaila olakino e like me ka ʻaila ʻoliva a me ka ʻaila canola i kāu papaʻai. Eia kekahi, ʻo ka hōʻemi ʻana i kāu ʻai paʻakai a me ke kō he kōkua nui ia no kou puʻuwai.

2. E mālama i ke kaumaha olakino

Hiki i ka momona iki ke hoʻonui i kou pae kolesterol. ʻO ka mea kupanaha, ʻo ka lilo ʻana o 2-3 paona wale nō ke hana i kahi ʻokoʻa nui i kou pae kolesterol. Inā ʻoe e hakakā nei e hoʻomaka, e hoʻomaka me nā hoʻololi liʻiliʻi. No ka laʻana, ʻo ka inu ʻana i kahi aniani wai ma kahi o kāu mea inu kō i kēlā me kēia lā, a i ʻole ka hele wāwae ʻana i kekahi mau kapuaʻi keu i ke kau ʻana i kāu kaʻa ma ka hale kūʻai hiki ke kōkua.

3. E kaupalena i ka inu ʻana i ka waiʻona

Ke inu kākou i ka waiʻona, wāwahi ko kākou akepaʻa i ka waiʻona a hoʻololi hou iā ia i cholesterol a me kekahi ʻano momona i kapa ʻia ʻo triglycerides. Hoʻonui pū kēia mau triglycerides i ka pilikia o ka maʻi puʻuwai. ʻO ia ke kumu he mea nui e kaupalena i kāu inu ʻana i ka waiʻona. Manaʻo nā kauka ʻaʻole e ʻoi aku ma mua o ʻelua mau inu i ka lā no nā kāne ma lalo o 65 makahiki, a ʻo nā wahine o nā makahiki āpau a me nā kāne ma luna o 65 makahiki e kaupalena iā lākou iho i hoʻokahi inu i ka lā.

4. E hoʻoikaika kino i kou kino.

ʻO ka hana kino no ka liʻiliʻi he 150 mau minuke (2 1/2 hola) i ka pule e hiki ke kōkua i ka kaohi ʻana i kāu mau pae cholesterol. ʻAʻole pono ʻoe e hana i kēia i nā manawa a pau. He 30 mau minuke wale nō i ka lā, 5 mau lā o ka pule, ua lawa ia. Hoʻokomo pū kēia i nā mea āpau mai ka hana ʻana ma ka māla a hiki i ka hele wāwae wikiwiki i ke ahiahi a hiki i ka holo paikikala. ʻO ka mea nui, ʻo ia ka hoʻoneʻe ʻana i kou kino me ka noho mālie ʻole.

5. E noho mamao mai ka puhipaka a me ka vaping.

Ke puhipaka mākou, ua hōʻino ʻia nā paia o ko mākou mau kīʻaha koko (nā aʻa). ʻOi aku ka maʻalahi o kēia mau wahi i hōʻino ʻia e pani ʻia e ka cholesterol. Akā i ka wā e pau ai kou puhipaka, hoʻomaka kou kino e ʻike i nā hopena maikaʻi. I loko o 20 mau minuke o ka haʻalele ʻana, hoʻi hou kou koko a me kou puʻuwai i ka maʻamau. I loko o 3 mahina, hoʻomaikaʻi ke kahe ʻana o ke koko.

Pehea ʻoe e ʻike ai inā he kiʻekiʻe kou cholesterol?

ʻO kēia ka mea nui loa. ʻAʻohe hōʻailona o ka cholesterol kiʻekiʻe. ʻO ke ala wale nō e ʻike ai inā he cholesterol kiʻekiʻe kou, ʻo ia ke hana i kahi hoʻāʻo koko. ʻO ka mea maʻamau, ua kapa ʻia kēia he hoʻāʻo lipid profile.

Manaʻo pinepine ʻia e hana i kēia hoʻāʻo ma ka liʻiliʻi i kēlā me kēia 5 mau makahiki. Akā inā ʻoi aku kou pilikia no ka maʻi puʻuwai - no ka laʻana, inā loaʻa i kekahi o kou ʻohana ka maʻi puʻuwai, ua kaumaha ʻoe, a i ʻole he maʻi diabetes kou - he mea naʻauao ke hoʻāʻo mua ʻia a pinepine aku. E kamaʻilio me kāu kauka e pili ana i ka papa hana kūpono loa iā ʻoe.

I ka hapanui o nā hihia, hiki i nā loli o ke ʻano o ka nohona a mākou i kūkākūkā ai ke kōkua i ka kaohi ʻana i kāu mau pae cholesterol. Eia nō naʻe, no kekahi poʻe, ʻaʻole lawa paha kēia mau hoʻoikaika ʻana. I ia mau hihia, hiki i kāu kauka ke ʻōlelo aku iā ʻoe e hoʻomaka e lawe i nā lāʻau hoʻohaʻahaʻa cholesterol me ka hoʻomau ʻana i kēia mau ʻano olakino.