He kiʻekiʻe kou cholesterol? (Kolesterol Kiʻekiʻe) E kamaʻilio maʻalahi kākou e pili ana i ke ʻano o ka kaohi ʻana.

Ua lohe mākou a pau i ka huaʻōlelo "cholesterol," ʻeā? Makaʻu iki kekahi poʻe iā ia. No kekahi poʻe, he mea maʻamau kēia. ʻO ka ʻoiaʻiʻo, he mea e pono ai ko kākou kino ka cholesterol. Akā, i ka wā e piʻi nui ai, e kū mai nā pilikia. ʻO ka pilikia nui loa, ʻaʻole mākou e hōʻike i nā hōʻailona o ka cholesterol kiʻekiʻe. ʻO ia ke kumu e hana ai ia e like me ka "ʻenemi leo ʻole" a hiki ke hoʻomākaukau i ke ala no nā maʻi koʻikoʻi e like me ka maʻi puʻuwai. No laila, e makaʻala kākou i kēia cholesterol i kēia lā.

He aha ka cholesterol? ʻO ka cholesterol maikaʻi a me ka cholesterol maikaʻi ʻole?

I ka ʻōlelo maʻalahi, he ʻano momona ka cholesterol i loaʻa i loko o ko kākou koko. ʻElua ʻano nui o ia mea.

1. LDL (Low-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi ʻole" . E noʻonoʻo i ko mākou mau kīʻaha koko e like me nā paipu. ʻO ka hana a kēia cholesterol LDL, ʻo ia ke waiho ʻana e like me ka lepo i loko o kēlā mau paipu, e ālai mālie ana i ke ala no ke kahe ʻana o ke koko. ʻO kēia ka mea a mākou e kapa nei he 'Atherosclerosis'.

2. HDL (High-Density Lipoprotein): ʻO kā mākou meʻe kēia, ʻo ia ka "cholesterol maikaʻi." Lawe ʻo HDL i ka cholesterol maikaʻi ʻole i paʻa i loko o kou mau aʻa a lawe iā ia i ke akepaʻa. Lawe ke akepaʻa iā ia mai kou kino aku. Ua like ia me ka mea hōʻiliʻili ʻōpala.

Ma waho aʻe o kēia mau mea ʻelua, aia kekahi ʻano momona i loko o ko kākou koko i kapa ʻia ʻo triglycerides . ʻAʻole maikaʻi ka hoʻonui ʻia o kēia mau pae no ka puʻuwai.

Hoʻopuka ko kākou akepaʻa i ka cholesterol a kākou e pono ai. Akā, loaʻa iā kākou ka cholesterol keu mai nā meaʻai a kākou e ʻai ai, ʻoiai hoʻi nā huahana holoholona (waiū, hua manu, ʻiʻo) a me nā meaʻai i hana ʻia. Loaʻa kēia mau mea i ka nui o nā donuts, pizza hau, biscuits, sausage, a me kekahi mau huahana bakena.

Pehea ʻoe e ʻike ai inā he kiʻekiʻe kou cholesterol?

Eia ka mea nui. ʻAʻohe hōʻailona o ka cholesterol kiʻekiʻe. Hiki iā ʻoe ke loaʻa nā pae cholesterol kiʻekiʻe loa i loko o kou kino me ka ʻike ʻole. No laila he mea nui e ʻike i kāu mau pae cholesterol.

ʻO ke ala wale nō e ʻike ai i kēia, ʻo ia ka loaʻa ʻana o kahi hoʻāʻo koko . Ua kapa ʻia kēia he hoʻāʻo lipid profile .

ʻO wai ka mea e pono ke hana i kēia hoʻokolohua?

• He manaʻo maikaʻi no nā mea a pau ma luna o 20 mau makahiki e hana i kēia hoʻāʻo ma ka liʻiliʻi i hoʻokahi manawa i kēlā me kēia 5 mau makahiki .
• Hiki i nā keiki ke loaʻa i ka cholesterol kiʻekiʻe. He mea nui e nānā ʻia ko lākou pae cholesterol ma waena o nā makahiki 9-11, ʻoiai inā ua loaʻa i kekahi o ka ʻohana (makuahine, makuakāne, kūpuna) nā hōʻeha puʻuwai a i ʻole ka hahau ʻana i ka wā ʻōpiopio.

Hōʻike kēia hoʻāʻo koko i kāu mau pae Cholesterol Holoʻokoʻa, LDL, HDL, a me Triglycerides. E nānā kāu kauka i kēia mau waiwai, me kou makahiki, ke koko, a inā ʻoe e puhipaka ana, e hoʻoholo ai inā he pilikia ʻoe no ka maʻi puʻuwai a me ke ʻano o ka lāʻau kūpono.

He aha nā kumu o ke cholesterol kiʻekiʻe?

He nui nā mea i ko kākou nohona a me nā hana maʻamau e hoʻopilikia i kēia. E nānā kākou i nā kumu nui.

Pehea e hoʻololi ai i kou nohona e hoʻohaʻahaʻa i ka cholesterol?

Hiki i nā kānaka he nui ke kāohi i ko lākou pae cholesterol ma o ka hoʻololi ʻana i ke ʻano o ka nohona. ʻOi aku ka nui o kēia ma mua o ka lawe ʻana i ka lāʻau lapaʻau. Hiki ke puʻunaue ʻia kēia i ʻekolu ʻāpana: ka ʻai, ka hoʻoikaika kino, a me ke kāohi kaumaha.

1. E ʻai pono kākou!

• E hōʻemi i ka momona momona a me ka momona trans: E hōʻemi i nā ʻiʻo momona, ka hāma, nā sausage, ka pata, ka tīhi, ka waiū piha kirīmi, ka hoʻohana nui ʻana i ka ʻaila niu, ka ʻaila pama, a me ka margarine i nā huahana bakery. Inā ʻōlelo ka ʻeke meaʻai "Partially hydrogenated", ʻo ia hoʻi, aia ka momona trans.
• E hoʻohui i nā momona maikaʻi (nā momona unsaturated) i kāu meaʻai: E hoʻokomo i ka avocado, ka ʻaila ʻoliva, ka ʻaila canola, nā nati e like me ka pīnati, nā ʻalemona, a me nā cashews, a me nā iʻa ʻaila e like me ka salmon a me ka mackerel i kāu meaʻai.
• ʻAi i nā meaʻai waiwai i ka fiber: E ʻai i nā palaoa piha e like me ka oats, bale, laiki ʻeleʻele, pī, chickpeas, lentils, huaʻai, a me nā mea kanu (ʻoi aku hoʻi nā lau ʻōmaʻomaʻo). Hoʻemi ka fiber i ka omo ʻana o ka cholesterol i loko o ke kino.
• E hōʻemi i ke kō: ʻO nā meaʻai kiʻekiʻe i ke kō, e like me nā mea inu ʻono, nā keke, a me nā biscuits, e hoʻonui i nā pae triglyceride. E pale i kēia mau mea i ka hiki.

2. E hoʻoikaika kino kākou!

E hoʻonohonoho i kahi pahuhopu e hoʻoikaika kino no ka liʻiliʻi he 30 mau minuke i ka lā, 5 mau lā o ka pule. ʻAʻole pono kēia he mea nui.

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Hoʻemi ka hoʻoikaika kino i ka cholesterol maikaʻi ʻole (LDL), hoʻonui i ka cholesterol maikaʻi (HDL), a hoʻoikaika i ka puʻuwai.

3. E kāohi kākou i ko kākou kaumaha!

He mea nui loa ka mālama ʻana i ke kaumaha olakino no kou kiʻekiʻe. Hiki i ka hōʻemi kaumaha ke kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL, Total Cholesterol, a me Triglycerides. He mea nui ka hana ʻana i nā hoʻololi mau a lōʻihi ma mua o ka hōʻalo wale ʻana i ka ʻai a hōʻemi i ke kaumaha i ka manawa hoʻokahi.

I ka manawa hea e pono ai nā lāʻau lapaʻau?

I kekahi mau hihia, ʻoiai nā loli o ke ʻano o ka nohona, ʻaʻole lawa paha ia e kāohi i nā pae cholesterol. ʻOi loa aku i nā hihia o ka cholesterol kiʻekiʻe e holo ana i loko o nā ʻohana a no ka poʻe i loaʻa i ka maʻi puʻuwai kiʻekiʻe, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau.

ʻO nā statins ka papa lāʻau nui a hoʻohana pinepine ʻia no ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO nā laʻana e like me Atorvastatin (Lipitor), Rosuvastatin (Crestor), a me Simvastatin (Zocor). Ke ālai nei kēia mau mea i ka hana ʻana o ka cholesterol i loko o ke ake.

Eia kekahi, aia nā lāʻau lapaʻau ʻē aʻe e like me Fibrates, Niacin, a me Ezetimibe. Na kāu kauka e hoʻoholo i ka lāʻau lapaʻau kūpono loa a me ka nui nou.

Nā hopena ʻaoʻao o nā lāʻau lapaʻau

E like me nā lāʻau lapaʻau āpau, hiki i kēia ke loaʻa nā hopena ʻaoʻao liʻiliʻi. ʻO ka mea maʻamau ka ʻeha ʻiʻo . Inā ʻike ʻoe i nā ʻeha ʻiʻo ma hope o ka hoʻomaka ʻana i ka lāʻau lapaʻau, e haʻi koke i kāu kauka.

Eia kekahi, ua ʻōlelo ʻia kekahi poʻe e pale i ka inu ʻana i ka wai huaʻai i ka wā e lawe ana i nā statins, no ka mea hiki ke hoʻopilikia i ka pono o ka lāʻau lapaʻau.