E aʻo kākou e pili ana i ka cholesterol ma ke ʻano maʻalahi? Me ke aloha no kou puʻuwai!

ʻEhia mau manawa āu i lohe ai i ka huaʻōlelo " cholesterol "? Ua lohe paha ʻoe i kekahi ma ka home e kamaʻilio ana e pili ana i ia mea, a ua haʻi aku paha kekahi kauka iā ʻoe a i ʻole kekahi āu i ʻike ai e pili ana i ia mea. He aha maoli ka cholesterol? He maikaʻi a he maikaʻi ʻole paha ia no kākou? E kamaʻilio kākou e pili ana i kēia mau mea a pau ma ke ʻano maʻalahi i kēia lā, ma ke ʻano hiki iā ʻoe ke hoʻomaopopo. E like me ke kamaʻilio ʻana me kahi hoaaloha.

He aha ka cholesterol? No hea mai ia?

I ka ʻōlelo maʻalahi, he ʻano momona ka cholesterol i loko o kou koko. E noʻonoʻo e like me ka ʻaila. He mea nui ia no ko kākou kino.

I kēia manawa ke noʻonoʻo nei paha ʻoe, "ʻĀ ... no hea mai kēia cholesterol?" Loaʻa i ko mākou kino ka cholesterol ma nā ʻano nui ʻelua:

1. Hana ʻia e ko kākou kino ponoʻī: Hana kou akepaʻa i kēia hana. Hana ia i ka nui o ka cholesterol e pono ai kou kino i kēlā me kēia lā. ʻAʻole anei he mea kupaianaha?

2. Mai nā meaʻai a mākou e ʻai ai: ʻAe, aia kekahi o nā meaʻai a mākou e ʻai ai i ka cholesterol. Eia kekahi laʻana:

• ʻAiʻo ( pipi , puaʻa , moa)
• Iʻa
• Nā hua manu (ʻoi aku hoʻi nā yolks)
• Pata
• Kīhi
• Waiū a me nā huahana waiū (e like me ka yogurt , waiū ʻai ʻole)

Akā e hoʻomanaʻo hoʻi i kēia, ʻaʻohe cholesterol o nā huaʻai , nā mea kanu, a me nā palaoa e like me ka oats. ʻO ia ke kumu i ʻōlelo ʻia ai he maikaʻi loa lākou no ke kino.

Pono mākou i kahi cholesterol, ʻaʻole nui!

I kēia manawa ke noʻonoʻo nei paha ʻoe, "No laila he mea maikaʻi ka cholesterol?" ʻAe, he ʻoiaʻiʻo kēlā. Akā, e like me nā mea āpau, hiki i ka cholesterol ke hoʻoulu i nā pilikia. E like me ka lāʻau lapaʻau hiki ke lilo i mea ʻawahia inā lawe ʻia i ka nui.

No ke aha e pono ai ke kino i ka cholesterol?

He mea nui ka cholesterol i loko o kēlā me kēia cell o ko kākou kino. Hana ia i nā hana koʻikoʻi he nui i loko o ko kākou kino. E noʻonoʻo wale:

• Kōkua ʻo Cholesterol i kou lolo e hana pono .
• Kōkua i ka mālama ʻana i kou ʻili i ke olakino .
• Pono nō hoʻi ka cholesterol no ka hana ʻana o nā ʻōpū ʻē aʻe i loko o ko mākou kino.
• Eia kekahi, pono ka cholesterol e hana i kekahi mau hormones a me nā mea e like me ka wikamina D, kahi mea e kōkua ai i ka ʻai ʻana.

No laila, ua maopopo iā ʻoe? Ua like ka cholesterol me he hoaaloha lā i ko kākou kino. Akā, ʻo ka pilikia, ʻo ia ka wā e hele ai kēlā pilina ma mua o nā palena.

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

ʻO kēia kahi e pono ai mākou e akahele iki. Inā nui ka cholesterol e hōʻiliʻili i loko o ke koko, inā paha mai ka meaʻai a mākou e ʻai ai a i ʻole mai ka nui o ko mākou kino e hana ai, ua like ia me ke kaʻa ma ke alanui.

Hoʻomaka kēia cholesterol keu e hōʻiliʻili i loko o kou mau kīʻaha koko. E noʻonoʻo e like me ka ʻōpala e hōʻiliʻili ana i loko o kahi paipu wai. I ka hala ʻana o ka manawa, hōʻiliʻili kēia hōʻiliʻili:

• Mānoanoa a paʻa nā kīʻaha koko.
• Hoʻololi ka hakahaka i loko o nā kīʻaha koko.
• I kekahi manawa hiki ke pani loa ʻia nā kīʻaha koko.

Ke ālai ʻia nā kīʻaha koko i nā makahiki he nui, hiki iā ia ke alakaʻi i nā kūlana weliweli loa. ʻO kēia kekahi kumu nui o nā hōʻeha puʻuwai a me nā hahau i nā pākeke. ʻO ke ʻano kēia ua emi a ua oki paha ke kahe o ke koko i ka puʻuwai a me ka lolo.

ʻO ka mea kaumaha, hiki i kēia hōʻiliʻili ʻana o ka cholesterol i loko o ke koko ke hoʻomaka i kekahi manawa i ka wā ʻōpiopio, ʻo ia hoʻi i kou wā kamaliʻi. ʻO ia ke kumu he mea nui nā ʻano ʻai olakino mai ka wā ʻōpiopio.

Pehea e ʻike ai i ke kiʻekiʻe o ka cholesterol?

He mea maʻalahi ke ʻike i ke kiʻekiʻe o kou cholesterol koko. Hiki i ke kauka ke lawe i kahi hāpana liʻiliʻi o kou koko a hoʻāʻo ʻia i loko o kahi keʻena hoʻokolohua. Ua kapa ʻia kēia he hoʻāʻo "lipid profile". Hiki iā ia ke haʻi iā ʻoe ʻaʻole wale i kāu cholesterol, akā, i nā ʻano momona ʻē aʻe i loko o kou koko.

He aha nā ʻano o ka cholesterol?

I kēia manawa, e ʻeli hohonu kākou. ʻAʻole hele wale ka cholesterol i loko o ke koko. ʻAʻole ia e hui pū e like me ka wai a me ka momona. No laila, hui pū ka cholesterol me nā protein e hele i loko o ke koko. Ke hui pū kēia mau cholesterol a me nā protein, kapa mākou iā lākou he 'lipoproteins.' E noʻonoʻo i ka cholesterol ma ke ʻano he mea holo, a ua like nā protein me ke kaʻa e lawe ana iā ia.

ʻO ka mea nui, ke kamaʻilio nei mākou e pili ana i ʻelua ʻano o nā `lipoproteins`. ʻO kēia ka "cholesterol maikaʻi" a me ka "cholesterol maikaʻi ʻole" āu e lohe pinepine ai.

1. LDL (lipoprotein haʻahaʻa haʻahaʻa) - kolesterol "maikaʻi ʻole"

Ua kapa ʻia kēia ʻo ka cholesterol 'LDL (Low-Density Lipoprotein)' . I ka ʻōlelo maʻalahi, ʻo ia ke ʻano "maikaʻi ʻole" o ka cholesterol. Ua ʻike anei ʻoe i ke kumu? Lawe ka LDL i ka cholesterol mai ke akepaʻa a i nā kīʻaha koko. Kōkua kēia LDL i ka lawe ʻana a waiho ʻana ma nā paia o nā kīʻaha koko. ʻO ke ʻano kēia, ʻo ke kumu nui o ka paʻa ʻana o nā kīʻaha koko, ʻo ia ka piʻi ʻana o nā pae LDL.

2. HDL (lipoprotein kiʻekiʻe-density) - cholesterol "maikaʻi"

Ua kapa ʻia kēia ʻo ka cholesterol 'HDL (High-Density Lipoprotein)' . ʻO kēia ke ʻano cholesterol "maikaʻi".He hana waiwai nui ka HDL. Lawe ia i ka cholesterol pono ʻole mai nā kīʻaha koko a hoʻihoʻi iā ia i ke akepaʻa. I loko o ke akepaʻa, ua wāwahi ʻia kēia cholesterol a lawe ʻia mai ke kino. Ua like ia me ka pulumi a me ka hoʻomaʻemaʻe ʻana i ke alanui.

He ala maʻalahi kēia e hoʻomanaʻo ai!

Ua huikau ʻoe e pili ana i ka LDL a me ka HDL? Eia kahi ala maʻalahi:

• LDL: ʻOiai e hoʻomaka ana me ka leka 'L', e noʻonoʻo iā ia he " Leda - maʻi". No ka mea, inā piʻi ka LDL, lawe mai ia i ka maʻi i ke kino. A i ʻole hiki iā ʻoe ke hoʻomanaʻo iā ia he "Lousy" (maikaʻi ʻole) e like me kā lākou ʻōlelo ma ka ʻōlelo Pelekania.
• HDL: ʻOiai e hoʻomaka ana me ka leka 'H', e noʻonoʻo iā ia he " Hithakara - pono/olakino". No ka mea, he pono ka HDL i ke kino, maikaʻi. Ma ka ʻōlelo Pelekania, hiki iā ʻoe ke hoʻomanaʻo iā ia he "Olakino".

Maopopo iā ʻoe? No laila, pono e emi ko kākou pae LDL a pono e piʻi aʻe ko kākou pae HDL.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol me ka ʻole o ka hoʻonui ʻana?

ʻAe, i kēia manawa ua ʻike mākou i ke ʻano o ka cholesterol, nā ʻano, a me nā mea e hana ʻia inā piʻi aʻe. No laila, ʻo ka mea nui loa, pehea e kāohi pono ai i kēia pae cholesterol. Mai hopohopo, ʻaʻole kēia he mea nui. Hiki iā mākou ke lanakila i kēia ma ka hana ʻana i kekahi mau hoʻololi liʻiliʻi i ko mākou nohona.

Eia kekahi mau mea hiki iā ʻoe ke hana:

1. E ʻai i ka meaʻai olakino:

• E hoʻohui i nā huaʻai, nā mea kanu, a me nā greens i kāu papaʻai. He kiʻekiʻe kēia i ka fiber a haʻahaʻa i ka cholesterol.
• E ʻai i nā meaʻai i hana ʻia mai nā palaoa piha . Nā laʻana: laiki ʻeleʻele, buckwheat, oats.
• E hōʻemi i ka ʻai ʻana i nā meaʻai ʻaila a me nā meaʻai palai i ka hiki. E kaupalena loa i ka hoʻohana ʻana i nā ʻaila i loaʻa nā momona momona, e like me ka ʻaila pama a me ka ʻaila niu.
• E hōʻemi i nā mea inu a me nā meaʻai kō (nā mea inu ʻono, nā keke, nā biscuits, nā toffees, a pēlā aku) no ka mea hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha pono ʻole a hoʻopilikia i ka cholesterol.
• E hōʻemi i kāu ʻai ʻana i ka ʻiʻo ʻulaʻula (pipi, puaʻa, ʻiʻo kao) a hoʻohui i ka iʻa (ʻoi aku ka iʻa waiwai i nā omega-3 e like me ka salmon, mackerel, a me ka herring) a me ka moa (me ka ʻole o ka ʻili) i kāu meaʻai.

2. E hoʻoikaika kino mau:

• E hoʻomaʻamaʻa i ka hoʻoikaika kino no 30-60 mau minuke i ka lā . ʻAʻole pono ʻoe e hana i kēia i ka manawa hoʻokahi. Hiki iā ʻoe ke hoʻokaʻawale iā ia i 15 mau minuke i ke kakahiaka a me 15 mau minuke i ke ahiahi.
• E hana i nā mea āu e makemake ai, e like me ka hele wikiwiki, ka holo ʻana, ka ʻauʻau ʻana, ke paikikala ʻana, ka hula ʻana.
• Kōkua ka hoʻoikaika kino i ka hoʻonui ʻana i kāu mau pae cholesterol "maikaʻi" HDL, a kōkua pū kekahi i ka hoʻēmi ʻana i ka cholesterol LDL "maikaʻi ʻole" a me nā triglycerides (kekahi ʻano momona i loko o ke koko).

3. E mālama i ke kaumaha olakino:

• E nānā inā he kaumaha olakino kou no kou kiʻekiʻe. Inā momona ʻoe, e hoʻāʻo e hoʻemi i kekahi kaumaha. ʻOiai ka lilo ʻana o kekahi mau kilokani hiki ke loaʻa ka hopena nui i kāu pae cholesterol.

4.E pale i ka puhipaka:

• Inā ʻoe e puhipaka, e hoʻoikaika e haʻalele. Hoʻohaʻahaʻa ka puhipaka i ka cholesterol HDL ("maikaʻi") a hōʻino hoʻi i nā kīʻaha koko.

5. E kaupalena i ka inu ʻana i ka waiʻona:

• Hiki i ka inu nui ʻana i ka waiʻona ke hoʻopilikia maikaʻi ʻole i ka pae cholesterol.

E hoʻomanaʻo, ʻaʻole e hana koke kēia mau hoʻololi. E hoʻāʻo e hoʻololi mālie iā lākou, hoʻokahi maʻamau i ka manawa. Inā makemake ʻoe i ke kōkua, e ʻimi i ka ʻōlelo aʻo mai ke kauka a i ʻole ka meaʻai meaʻai.

ʻO ka mea hope loa, e hoʻomanaʻo i kēia (Leka Lawe-Home)

ʻAe, ua kamaʻilio nui kākou e pili ana i ka cholesterol i kēia lā, ʻeā? Manaʻolana wau ua maopopo iā ʻoe kēia mau mea a pau me ka maʻalahi. ʻO ka mea hope loa, eia kaʻu e haʻi aku iā ʻoe:

• He mea nui ka cholesterol no ko kākou kino, akā he mea nui e mālama iā ia ma ka pae kūpono.
• Pono kākou e hoʻāʻo e hoʻēmi i ka cholesterol LDL "maikaʻi ʻole" a hoʻonui i ka cholesterol HDL "maikaʻi" .
• ʻO ka ʻai olakino, ka hoʻoikaika kino mau, a me ke ola kino olakino nā ala maikaʻi loa e kaohi ai i ka cholesterol.
• Inā he mau hopohopo kāu e pili ana i kāu cholesterol, mai makaʻu e kamaʻilio me ke kauka. He mea nui loa hoʻi e loaʻa nā hoʻāʻo koko maʻamau.

E hoʻomanaʻo, aia kou olakino ma kou mau lima. E mālama i kou puʻuwai me ke aloha! ʻO ia ka ʻōlelo aʻoaʻo waiwai nui loa hiki iaʻu ke hāʻawi aku iā ʻoe.

ʻO ke Kolesterol, Kolesterol, Maʻi puʻuwai, LDL, HDL, ʻAi olakino, Hoʻoikaika kino