Ua kamaʻāina ka huaʻōlelo 'cholesterol' i nā poʻe he nui o ko kākou ʻāina i kēia manawa, ʻeā? Lohe pinepine kākou i nā mea e like me 'He kiʻekiʻe koʻu cholesterol', 'Mai ʻai i ka meaʻai ʻaila a i ʻole e loaʻa iā ʻoe ka cholesterol'. Akā he aha kēia cholesterol? No ke aha he mea weliweli? ʻAʻole ʻike ka poʻe he nui e pili ana i ia mea. ʻO ka mea weliweli loa, ʻaʻole hōʻike ko kākou kino i kekahi mau hōʻailona ʻoiai ua kiʻekiʻe ko kākou cholesterol. No laila he mea nui loa ia iā kākou ke makaʻala piha i kēia ʻenemi leo ʻole.
He aha maoli ka cholesterol?
I ka ʻōlelo maʻalahi, he ʻano momona ka cholesterol i loaʻa i loko o ko kākou koko. Pono ia e kūkulu i nā cell, pale i nā aʻalolo, a hana i nā hormones. Akā hoʻomaka ka pilikia ke nui loa ia.
ʻElua mau ʻano nui o ka cholesterol:
1. Kolesterol LDL (Low-density lipoprotein): ʻO kēia ka mea a mākou e kapa nei he kolesterol "maikaʻi ʻole" . E like me ka lepo e paʻa ana i loko o kahi paipu wai, hōʻiliʻili kēia kolesterol LDL ma nā paia o ko mākou mau kīʻaha koko, e hoʻohaiki ana a ālai ana iā lākou.
2. Kolesterol HDL (High-density lipoprotein): Kāhea mākou i kēia ʻo ka cholesterol "maikaʻi" . Hana ia ma ka wehe ʻana i ka cholesterol LDL maikaʻi ʻole mai nā kīʻaha koko a hoʻomaʻemaʻe iā ia. Ua like ia me ka mea hoʻomaʻemaʻe.
Ma waho aʻe o kēia mau mea ʻelua, aia kekahi ʻano momona i loko o ko kākou koko i kapa ʻia ʻo triglycerides . E like me LDL, ke kiʻekiʻe kēia mau mea, hoʻonui lākou i ka pilikia o ka maʻi puʻuwai.
ʻO ka maʻamau, hana ko kākou akepaʻa i ka cholesterol a kākou e pono ai. Akā loaʻa pū kekahi iā kākou ka cholesterol keu mai nā meaʻai a kākou e ʻai ai, ʻoiai hoʻi nā meaʻai i hana ʻia (e.g., donuts, pizza hau, biscuits, patties, rolls) a me nā meaʻai holoholona (waiū, hua manu, ʻiʻo). I ka hala ʻana o ka manawa, hiki i kēia cholesterol keu ke hoʻomaka e hōʻino i ko kākou kino me ka ʻike ʻole ʻia.
He aha nā hōʻailona o ka cholesterol kiʻekiʻe?
ʻO kēia ka mea nui loa. ʻOiai inā kiʻekiʻe kou cholesterol, ʻaʻole paha ʻoe e hōʻike i kekahi mau hōʻailona. Loaʻa paha iā ʻoe nā pae cholesterol kiʻekiʻe loa i loko o kou kino me ka ʻike ʻole.
No laila, ʻo ke ala wale nō e ʻike ai i kou pae cholesterol, ʻo ia ke hana i kahi hoʻāʻo koko.
ʻO ka ʻike ʻana i kēia mau waiwai hiki ke kōkua iā ʻoe e hōʻemi i kou pilikia o ka maʻi puʻuwai. Inā loaʻa iā ʻoe ka maʻi puʻuwai, ʻo ka hoʻohaʻahaʻa ʻana i kāu cholesterol hiki ke kōkua i ka hōʻemi ʻana i kou pilikia o ka hōʻeha puʻuwai a i ʻole ka make e pili ana.
Pehea e ʻike ai i ke kiʻekiʻe o ka cholesterol?
Inā ʻoe ma luna o 20 mau makahiki, ʻōlelo nā kauka e nānā ʻia kou pae cholesterol ma ka liʻiliʻi i kēlā me kēia 5 mau makahiki . Hana ʻia kēia me kahi hoʻāʻo koko maʻalahi i kapa ʻia he lipid profile . Hōʻike kēia hoʻāʻo i kēia e pili ana i kāu:
- Ka pae kolesterol holoʻokoʻa
- Ka pae kolesterol LDL (maikaʻi ʻole)
- Ka pae kolesterol HDL (maikaʻi)
- Nā pae Triglyceride
He mea nui e nānā ʻia kāu cholesterol no nā keiki. Manaʻo pinepine ʻia e nānā ʻia kā lākou cholesterol i hoʻokahi manawa ma waena o 9 a me 11 mau makahiki. Eia nō naʻe, inā loaʻa iā ʻoe kekahi o kēia mau mea pilikia, he mea nui e nānā ʻia ma mua (ma waena o 2 a me 10 mau makahiki).
| Nā mea pilikia e pono ai ka hoʻāʻo mua ʻana i ka cholesterol i nā keiki | |
|---|---|
| Moʻolelo ʻohana | Inā ua loaʻa i kahi makuahine a kupuna wahine paha ka hōʻeha puʻuwai, ka hahau ʻana, a i ʻole nā kīʻaha koko i ālai ʻia ma mua o 65 makahiki. Inā ua loaʻa i kahi makuakāne a kupuna kāne paha ia ʻano ma mua o 55 makahiki. Inā ʻoi aku ka nui o ka cholesterol o kahi makua a kupuna kāne paha ma mua o 240 mg/dL. |
| Nā kūlana olakino ʻē aʻe | ʻO ka loaʻa ʻana o nā pilikia ʻē aʻe e pili ana i nā maʻi puʻuwai, e like me ke koko kiʻekiʻe, ka maʻi diabetes, a me ka momona. |
E kōkua kāu mau pae cholesterol iā ʻoe a me kāu kauka e hoʻoholo i kou pilikia o ka maʻi puʻuwai, a me nā ala maikaʻi loa e hoʻohaʻahaʻa ai. No ka laʻana, inā he 190 mg/dL a ʻoi aku paha ka pae LDL o kahi pākeke, ua manaʻo ʻia he kiʻekiʻe loa ia. E kamaʻilio kāu kauka me ʻoe e pili ana i ka hoʻomaka ʻana i ka lāʻau lapaʻau e hoʻohaʻahaʻa iā ia. Pēlā nō, inā he 60 mg/dL a ʻoi aku paha kou pae HDL (maikaʻi), ua emi kou pilikia o ka maʻi puʻuwai.
He aha nā kumu o ke cholesterol kiʻekiʻe?
Hiki i nā mea like ʻole ke hoʻonui a hoʻemi paha i ka pae cholesterol.
ʻAi
- Nā momona paʻa a me nā kalapona maʻalahi: ʻO ka hōʻemi ʻana i nā meaʻai kiʻekiʻe i loko o kēia mau mea e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol koko.
- Nā momona trans: E pale i nā momona trans artificial. Hoʻonui kēia i ka cholesterol. E nānā i nā lepili o nā mea i hoʻomoʻa ʻia, nā meaʻai māmā, ka pizza hau, ka margarine, a me nā mea ʻē aʻe. Inā ʻōlelo ka lepili "Partially hydrogenated," ʻo ia hoʻi he mau momona trans ia.
- Nā momona maikaʻi (nā momona unsaturated): ʻAʻole kēia e hoʻokiʻekiʻe i nā pae cholesterol. Loaʻa kēia mau momona maikaʻi i nā mea e like me nā nati, nā iʻa, nā ʻaila mea kanu, ka ʻaila ʻoliva, a me nā avocados.
- Kōpaʻa: ʻO ka ʻai ʻana a me ka inu ʻana i ke kō nui e hiki ke hoʻonui i kāu mau pae triglyceride.
- ʻO ka fiber: ʻO nā meaʻai kiʻekiʻe i ka fiber e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. Hiki ke loaʻa ka fiber i nā legumes, nā mea kanu, nā huaʻai, nā nati, a me nā palaoa piha.
ʻO ke ʻano o ka nohona a me nā kumu ʻē aʻe
- Kaumaha nui: ʻO ka momona nui he kumu pilikia no ka maʻi puʻuwai. Hoʻonui pū ia i nā pae cholesterol. Hiki i ka hōʻemi kaumaha ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae LDL, cholesterol holoʻokoʻa, a me ka triglyceride.
- Hoʻoikaika Kino: Hiki i ka hoʻoikaika kino mau ke hoʻohaʻahaʻa i ka cholesterol LDL maikaʻi ʻole a hoʻonui i ka cholesterol HDL maikaʻi. E hoʻāʻo no ka liʻiliʻi he 2 1/2 hola o ka hoʻoikaika kino kaulike, e like me ka hele wikiwiki, i kēlā me kēia pule.
- Puhipaka: Hiki i ka puhipaka ke hoʻonui i ka momona koko (triglyceride) a hoʻohaʻahaʻa i nā pae cholesterol HDL maikaʻi.
- Makahiki a me ka hoʻoilina: Piʻi aʻe nā pae cholesterol i ko kākou ʻelemakule ʻana. I kekahi manawa hiki i ka cholesterol kiʻekiʻe ke hoʻoilina.
- Nā kūlana olakino ʻē aʻe a me nā lāʻau lapaʻau: Hiki ke piʻi aʻe ka cholesterol ma muli o nā kūlana e like me ka hypothyroidism, ka maʻi ate, ka maʻi puʻupaʻa, a me kekahi mau lāʻau lapaʻau e like me nā steroid.
Nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol
Inā ʻaʻole lawa nā loli o ke ʻano o ka nohona e kāohi i kāu cholesterol, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau. ʻO ke koho maikaʻi loa e hilinaʻi ʻia i kou pilikia holoʻokoʻa no ka maʻi puʻuwai.
| Māhele lāʻau lapaʻau | Hana a me nā laʻana |
|---|---|
| Nā Statins | ʻO kēia nā papa lāʻau i hoʻohana nui ʻia. Ke ālai nei lākou i ka hana ʻana o ka cholesterol i loko o ke ake. Eia kekahi laʻana: Atorvastatin, Rosuvastatin, Simvastatin. |
| Niacin | He wikamina B kēia. Hoʻēmi ia i ka LDL a hoʻonui i ka HDL. |
| Nā mea hoʻopaʻa waikawa bile | Hoʻopaʻa ia i ka bile i loko o ka ʻōnaehana hoʻoheheʻe a pale i ka reabsorption o ka cholesterol. |
| Nā Fibrates | Kōkua nui ia i ka hoʻemi ʻana i nā pae triglyceride. |
| Nā mea pale i ka hoʻopili ʻana o ka cholesterol | Kāohi i ka omo ʻana o ka cholesterol mai loko mai o nā ʻōpū. Eia kekahi laʻana: Ezetimibe. |
Mea nui: Inā loaʻa iā ʻoe ka ʻeha ʻiʻo i wehewehe ʻole ʻia i ka wā e lawe ana i ka lāʻau hoʻohaʻahaʻa cholesterol, e kāhea koke i kāu kauka, no ka mea, he hōʻailona paha ia o kahi maʻi koʻikoʻi.
Eia kekahi, hiki i kekahi poʻe ke loaʻa nā hopena ʻaoʻao e like me nā loli i ka hana o ke ake, ka ʻeha o ka ʻōpū, a me ka paʻa ʻana o ka ʻōpū. Eia kekahi, e pale i ka inu ʻana i ka wai pomelo i ka wā e lawe ana i kēia lāʻau. Hiki iā ia ke hoʻopilikia i ke ʻano o ka hana ʻana o ka lāʻau.
Nā pilikia i hoʻokumu ʻia e ka cholesterol kiʻekiʻe
Ke piʻi aʻe ka cholesterol, ua waiho ʻia ma nā paia o nā kīʻaha koko, e hoʻohaiki mālie ana a hoʻomānoanoa i nā kīʻaha koko. Kāhea mākou i kēia maʻi he atherosclerosis . Ke hoʻohaiki nā kīʻaha koko ma kēia ʻano, ua ālai ʻia ke kahe ʻana o ke koko. Loaʻa i nā ʻāpana o ke kino, me ko mākou puʻuwai, ka oxygen a lākou e pono ai mai ke koko. Kū mai nā pilikia ke ālai ʻia kēia kahe koko.
- Ke koko kiʻekiʻe: Pono ka puʻuwai e hana ikaika e pamu i ke koko ma o nā aʻa koko i haiki.
- ʻEha umauma (Angina): Hana ʻia ke loaʻa ʻole i ka ʻiʻo o ka puʻuwai ka lawa o ke koko a me ka oxygen.
- Hoʻouka puʻuwai a me ka hahau: Hiki ke hana kēia i ka wā e haki ai kahi ʻāpana momona a i ʻole ke kūkulu ʻia ʻana o kahi ʻūpā koko, e ālai loa ana i kahi kīʻaha koko e alakaʻi ana i ka puʻuwai a i ʻole ka lolo.
- ʻO ka maʻi ʻaʻa Peripheral (PAD): Ka pale ʻana o nā ʻaʻa e hoʻolako koko ai i nā wāwae a me nā kapuwaʻi.
Leka Lawe-Home
- ʻOiai ke kiʻekiʻe o ka cholesterol, ʻaʻohe hōʻailona. No laila, he mea nui loa ka loaʻa ʻana o nā hoʻāʻo koko maʻamau.
- E makaʻala i kāu pae kolesterol "maikaʻi" (HDL) a me "maikaʻi ʻole" (LDL). ʻO ka pahuhopu ka hoʻohaʻahaʻa i ka LDL maikaʻi ʻole a hoʻonui i ka HDL maikaʻi.
- ʻO ka ʻai olakino (haʻahaʻa i ka momona a me ke kō, kiʻekiʻe i ka fiber) a me ka hoʻoikaika kino mau nā ʻanuʻu maʻamau loa i ka kaohi ʻana i ka cholesterol.
- Inā kuhikuhi ke kauka i ka lāʻau lapaʻau, e lawe e like me ke kauoha a i ka manawa kūpono.
- E kamaʻilio mau me kāu kauka e pili ana i kāu mau pae cholesterol, nā mea pilikia, a me ka hoʻolālā lapaʻau.
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