E aʻo pono kākou e pili ana i ka cholesterol LDL, ka "cholesterol maikaʻi ʻole"?

I kou nānā ʻana i kou pae cholesterol i kāu hoʻāʻo koko, ua ʻōlelo anei ke kauka ua kiʻekiʻe iki kou pae LDL? Ua makaʻu iki paha ʻoe i kāna ʻōlelo ʻana i kēlā. I kēia lā, e kamaʻilio kākou e pili ana i ka LDL, i ʻike ʻia hoʻi ʻo "bad cholesterol." Mai makaʻu, e hoʻomaopopo kākou i kēia me ka maʻalahi a me ka maopopo.

ʻO ka mea mua, e nānā kākou, he aha ka LDL cholesterol?

ʻAe, e hoʻomaka kākou me ka maʻalahi. ʻAʻole wale ke koko i loko o ko kākou kino he wai. He nui nā mea i loko, e like me nā ʻāpana, nā protein, a me nā momona (nā ʻaila). I kēia manawa e noʻonoʻo e pili ana i ia mea, ʻaʻole loa e hui pū ka momona a me ka wai, ʻeā? Pēlā nō, ʻaʻole hiki i nā momona i loko o ko kākou kino, ʻo ia hoʻi ka cholesterol, ke hui pū me ke koko a hele.

No laila, no ka lawe ʻana i kēia cholesterol mai kekahi wahi a i kekahi wahi i loko o ke kino, pono mākou i kahi "lawelawe halihali" kūikawā. ʻO kēlā lawelawe halihali ka mea a mākou e kapa nei he lipoproteins . Ua like kēia me nā kaʻa liʻiliʻi. Hana ʻia kēia mau kaʻa me nā lipids a me nā protein.

Aia kekahi mau ʻano lipoproteins. ʻO kekahi o lākou ʻo LDL (Low-Density Lipoprotein) . Loaʻa i kēia kaʻa LDL ka nui o ka cholesterol a me kahi liʻiliʻi o ka protein i loko. ʻO ia hoʻi, ua like ia me kahi kaʻa i hoʻouka ʻia me ka cholesterol. ʻO ka ʻoiaʻiʻo, he mea pono ʻole ka cholesterol i ko mākou kino. Pono ka cholesterol no nā hana koʻikoʻi he nui e like me ka hana ʻana i nā hormones a me ke kūkulu ʻana i nā paia cell. No laila, maikaʻi loa ka lawelawe i hāʻawi ʻia e ke kaʻa i kapa ʻia ʻo LDL.

No ke aha i kapa ʻia ai kēia LDL ʻo "cholesterol maikaʻi ʻole"?

Eia ka mea. Ke nui loa kekahi mea, kū mai nā pilikia. Pēlā nō ka mea e hana ʻia me LDL. E noʻonoʻo i ka wā he nui wale nō nā kaʻa ma ke alanui, ʻaʻohe pilikia, e hele ana nā mea a pau i ko lākou wahi e hele ai. Akā he aha ka mea e hana ai inā hele koke mai ka nui o nā kaʻa ma ke alanui? Hoʻonui ʻia ke kaʻa, ālai ʻia ke alanui, a hiki ke loaʻa nā ulia.

Pēlā nō ka hana ʻana i ka LDL. Ke ʻoi aku ka nui o ka LDL i loko o ko kākou koko ma mua o ka nui i ʻōlelo ʻia, hoʻomaka kēia mau ʻāpana LDL keu e waiho ʻia i loko o nā paia o ko kākou mau kīʻaha koko. I ka hala ʻana o ka manawa, mānoanoa mālie kēia papa o ka cholesterol i waiho ʻia. Ua like ia me ka ʻōpala e hana ana i loko o kahi paipu wai. I ka lāʻau lapaʻau, kapa mākou i kēia he "atherosclerosis."

Ke hōʻiliʻili nā waihona momona i loko o nā kīʻaha koko, e emi mālie ke kahe ʻana o ke koko. ʻO kēia ke kumu o nā pilikia olakino weliweli he nui.

• Inā hoʻopilikia ia i nā kīʻaha koko o ka puʻuwai (Coronary Artery Disease): Hiki ke ālai ʻia nā kīʻaha koko e hoʻolako ana i ke koko i ka puʻuwai, e hana ana i ka hōʻeha puʻuwai .
• Inā pilikia nā kīʻaha koko i ka lolo (Maʻi Cerebrovascular): Hiki ke oki ke kahe koko i ka lolo, e hana ana i ka hahau ʻana .
• Inā hoʻopilikia ia i nā kīʻaha koko i loko o nā lima a me nā wāwae (Peripheral Artery Disease): Ua emi ke kahe ʻana o ke koko i nā lima a me nā wāwae, a hiki ke ʻike ʻia nā hōʻailona e like me ka ʻeha i ka wā e hele ai.
• Inā pilikia ka aorta nui (Aortic Aneurysm): Hiki i ke kīʻaha koko nui loa o ke kino ke nāwaliwali a lilo i mea pilikia o ka haki ʻana.

ʻO ia ke kumu a mākou e ʻōlelo nei he mea nui ka mālama ʻana i nā pae LDL ma kahi pae olakino.

Pehea ke ʻano o nā pae cholesterol LDL?

E hōʻike ana kāu hōʻike hoʻāʻo koko (Lipid Profile Report) i kou pae LDL ma nā milligrams no ka deciliter (mg/dL). Ma keʻano laulā, ʻoi aku ka maikaʻi o ka mālama ʻana i kou pae LDL ma lalo o 100 mg/dL no kahi pākeke olakino. Eia nō naʻe, inā ua loaʻa iā ʻoe kahi hōʻeha puʻuwai a i ʻole ka hahau ʻana ma mua, hiki i kāu kauka ke ʻōlelo aku e mālama ʻoe i kou pae LDL ma lalo o 70 mg/dL .

Hiki iā ʻoe ke loaʻa kahi ʻike maikaʻi aʻe o kēia mau pae mai ka papa ma lalo nei.

He ʻōlelo e pili ana i ka HDL, ka "cholesterol maikaʻi"

Ua ʻike paha ʻoe aia i loko o kāu hōʻike kahi waiwai no HDL (High-Density Lipoprotein) a me LDL. Kāhea mākou i kēia he "cholesterol maikaʻi". ʻO ke kuleana o HDL ka lawe ʻana i ka cholesterol maikaʻi ʻole (LDL) i waiho ʻia i loko o nā kīʻaha koko a lawe iā ia i ke akepaʻa. Mai ke akepaʻa mai ia e lawe ʻia ai mai ke kino. I nā huaʻōlelo ʻē aʻe, ua like ʻo HDL me ka mea hoʻomaʻemaʻe no ko mākou mau kīʻaha koko. No laila , ʻo ke kiʻekiʻe o ka waiwai HDL, ʻoi aku ka maikaʻi (ma ke ʻano laulā, inā ʻoi aku ma mua o 60 mg/dL, he maikaʻi loa ia).

He aha nā kumu o ke kiʻekiʻe o ka LDL?

ʻAʻohe kumu hoʻokahi o ka LDL kiʻekiʻe, akā he nui nā kumu e hiki ke kōkua i ia. ʻOiai kekahi mau mea hiki iā mākou ke kaohi, aia kekahi mau mea ma waho o kā mākou kaohi.

• ʻAi: ʻO kēia ke kumu nui. ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka momona saturated a me ka momona trans e hoʻonui i nā pae LDL. No ka laʻana, ʻo nā ʻiʻo i hoʻōla ʻia e like me ka sausage, ka puaʻa, a me ka ham, nā meaʻai waiū momona nui e like me ka tīhi a me ka pata, nā mea i hoʻomoʻa ʻia e like me nā keke a me nā donuts, a me nā meaʻai i palai hohonu e like me nā ʻuala palai.
• Kaumaha o ke kino: Ke piʻi aʻe ke kaumaha o ke kino, ʻo ia hoʻi, inā he momona, aia ka manawa kūpono e hoʻonui ai i nā pae LDL.
• Ka hoʻohana ʻana i ka paka: ʻO ka puhipaka, ka paka uahi ʻole (mawa, betel nut), a me ka vaping e hōʻemi i ka pae o ka cholesterol maikaʻi (HDL) i loko o ko mākou kino. Ke emi ka HDL, ʻaʻole i hoʻomaʻemaʻe pono ʻia nā kīʻaha koko. A laila piʻi koke ka pae LDL.
• Kekahi mau lāʻau lapaʻau: Hiki i kekahi mau lāʻau lapaʻau āu e lawe ai no nā kūlana ʻē aʻe ke hoʻonui i kāu mau pae LDL. No ka laʻana, kekahi mau lāʻau lapaʻau no ke koko kiʻekiʻe a me nā lāʻau lapaʻau no ka maʻi HIV.
• Nā kūlana olakino ʻē aʻe: Inā loaʻa iā ʻoe nā kūlana olakino e like me ka maʻi diabetes , ka maʻi puʻupaʻa mau , a i ʻole ka maʻi HIV , kiʻekiʻe paha kāu mau pae LDL.
• Makahiki: I ko kākou wā ʻelemakule, aia kahi piʻi kūlohelohe o nā pae cholesterol i loko o ke kino.
• Kāne: Ma hope o ka menopause, ʻo ia hoʻi, ma hope o ka pau ʻana o ka menstruation o kēlā me kēia mahina, ʻoi aku ka kiʻekiʻe o nā pae LDL o nā wahine.
• Hoʻoilina (nā genes): Inā he kiʻekiʻe ka cholesterol o kou ʻohana pili, e like me kou makuahine, makuakāne, a i ʻole nā ​​​​hoahānau, hiki iā ʻoe ke hoʻoilina i kēlā pilikia ma ke ʻano genetic.

ʻAe, pehea ʻoe e hōʻemi ai i kēia "cholesterol maikaʻi ʻole"?

ʻO kēia ka ʻāpana koʻikoʻi loa. Nui nā mea hiki iā ʻoe ke hana. Hiki i nā poʻe he nui ke hoʻokō i nā hopena nui me nā hoʻololi liʻiliʻi o ke ʻano o ka nohona.

1. E lawe i kahi papaʻai olakino no ka puʻuwai: He manaʻo maikaʻi ke hahai i kahi mea e like me ka Mediterranean Diet. ʻO ia hoʻi,E hoʻohui i nā mea kanu, nā huaʻai, nā legume, nā palaoa piha (laiki ʻeleʻele, ʻoka, bale), nā nati, a me nā iʻa i kāu papaʻai. E hōʻemi i nā meaʻai ʻaila, palai, mea ʻono, a me nā meaʻai wikiwiki i ka hiki.

2. E hōʻalo loa i ka hoʻohana ʻana i ka paka: ʻAʻole wale nā ​​​​cigarettes, beedis, a me nā cigars, akā pono ʻoe e hoʻōki i ka vaping.

3. Hoʻoikaika kino: E hana ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino aerobic i ka lā. He mea maikaʻi inā hiki iā ʻoe ke hana i kekahi mea e like me ka hele wikiwiki, ka holo ʻana, ke kaʻa paikikala, a i ʻole ka ʻauʻau ʻana.

4. E mālama i ke kaumaha olakino: E nīnau i kāu kauka i ke kaumaha kūpono no kou kiʻekiʻe. E ho'āʻo e mālama i kēlā kaumaha.

5. E hōʻemi i ke kaumaha: Hiki i ke kaumaha lōʻihi ke hoʻonui i ka LDL a hoʻemi i ka HDL. E hoʻomaha i kou noʻonoʻo ma ka hana ʻana i nā mea e like me ka yoga, ka noʻonoʻo ʻana, a i ʻole ke komo ʻana i kahi leʻaleʻa punahele.

6. E kamaʻilio me kāu kauka e pili ana i nā lāʻau lapaʻau āu e lawe nei: E kamaʻilio me kāu kauka e ʻike inā pili kekahi o nā lāʻau lapaʻau āu e lawe nei i kāu mau pae LDL.

Inā ʻaʻole kēia mau hoʻololi nohona e hoʻohaʻahaʻa i kāu mau pae LDL, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau. ʻO Statins ka papa nui o nā lāʻau lapaʻau i kuhikuhi pinepine ʻia e hoʻohaʻahaʻa i ka LDL.