Kiʻekiʻe anei kou mau momona koko (triglycerides)? Eia pehea e hoʻohaʻahaʻa ai iā lākou!

Ua ʻike anei ʻoe i ka huaʻōlelo 'Triglycerides' ma kāu hōʻike koko? Ua haʻi aku paha kāu kauka iā ʻoe e pili ana i ia mea. ʻIke ka hapa nui o ka poʻe e pili ana i ka cholesterol, akā ʻaʻole lākou i ʻike pono i ke ʻano o kēia mau triglycerides a i ʻole ke kumu o ko lākou koʻikoʻi. Mai hopohopo, e kamaʻilio mākou e pili ana i kēia me ka maʻalahi a me ke aloha i kēia lā.

He aha maoli nā triglycerides?

I ka ʻōlelo maʻalahi, ʻo nā triglycerides kahi ʻano momona i loaʻa i loko o kou koko. ʻO ka ʻoiaʻiʻo, ʻo lākou ke ʻano momona nui i loko o ko mākou kino.

E noʻonoʻo e pili ana i ia mea, ke moʻa maikaʻi ʻia ka umauma moa, e hana ʻia kahi papa melemele o ka ʻaila ma luna, ʻeā? Pēlā nō ia. Loaʻa i ko mākou kino nā triglycerides mai nā mea e like me ka ʻaila, ka pata, a me ka momona holoholona a mākou e ʻai ai. Eia kekahi, hiki i ko mākou akepaʻa ke hana i nā triglycerides. Ua ʻike anei ʻoe pehea? Ke ʻai mākou i nā calorie ma mua o ka mea e pono ai, ʻoiai nā carbohydrates (e.g. berena, laiki, nā mea ʻono), hoʻololi ke akepaʻa i kēlā mau calorie keu i triglycerides a mālama iā lākou i loko o kā mākou mau hunaola momona no ka hoʻohana ʻana ma hope.

ʻAʻole "maikaʻi ʻole" nā Triglycerides ke loaʻa i nā nui maʻamau. ʻO ka mea ʻoiaʻiʻo, he mea nui lākou no ko kākou ola.

• E hāʻawi mai i ka ikaika i ko kākou mau ʻiʻo.
• E mālama i ka wela o ke kino.
• E hoʻolako i ka ikehu no nā hana ʻē aʻe o ke kino.

Akā, e like me ka cholesterol, inā piʻi nui nā pae triglyceride, hoʻonui ia i kou pilikia o ka maʻi puʻuwai. Akā ʻo ka nūhou maikaʻi, aia nā ala e hiki ai iā ʻoe a me kāu kauka ke hana pū e kaohi i kēia mau pae.

He aha nā kumu o ke kiʻekiʻe o nā triglycerides?

Aia kekahi mau kumu e hiki ai i kou pae triglyceride ke kiʻekiʻe aʻe ma mua o ke olakino. E nānā kākou i ke ʻano o lākou.

Pehea e ʻike ai i kāu pae triglyceride?

ʻAʻole maʻamau nā triglycerides kiʻekiʻe e hōʻike i kekahi mau hōʻailona . ʻO ke ala wale nō e ʻike ai, ʻo ia ka loaʻa ʻana o kahi hoʻāʻo koko maʻalahi i kapa ʻia ʻo Lipid Panel . Ana kēia i kāu mau pae cholesterol a me nā pae triglyceride.

ʻO ka mea maʻamau, ua ʻōlelo ʻia e hana i kēia hoʻāʻo Lipid Panel ma ka liʻiliʻi i kēlā me kēia 5 mau makahiki ma hope o ka piha ʻana o 20 mau makahiki. Eia nō naʻe, inā he mau kumu pilikia kou no ka maʻi puʻuwai, e haʻi aku paha kāu kauka iā ʻoe e hana i kēia hoʻāʻo ma mua a pinepine aku.

Nā pae Triglyceride a me ko lākou manaʻo

E kōkua kēia papa iā ʻoe e hoʻomaopopo i nā waiwai i kāu hoʻāʻo koko. Ana ʻia kēia mau pae ma nā milligrams no ka deciliter (mg/dL).

ʻO ke kiʻekiʻe o nā pae triglyceride, ʻoiai inā haʻahaʻa kāu cholesterol "maikaʻi" (HDL) a kiʻekiʻe kāu cholesterol "maikaʻi ʻole" (LDL), hoʻonui nui i kou pilikia o ka maʻi puʻuwai.

E hoʻololi kākou i ko kākou nohona a e hōʻemi i nā triglycerides!

ʻO ka mea maikaʻi loa, inā mākou e hana i kekahi mau hoʻololi i ke ʻano o ka nohona, hiki iā mākou ke kaohi maikaʻi i kēia mau pae triglyceride. He mau mea kēia e hoʻāʻo ai ma mua o ka hoʻohana ʻana i ka lāʻau lapaʻau.

1. E hoʻoikaika kino i kēlā me kēia lā

E hoʻāʻo e loaʻa ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino kaulike i ka lā, ma ka liʻiliʻi he 5 mau lā o ka pule. He mea maikaʻi ka hele wāwae wikiwiki, ka holo ʻana, ke kaʻa paikikala, ka ʻauʻau ʻana, nā mea āpau. ʻAʻole pono ia he mea nui, e hoʻomaka wale me nā hoʻololi liʻiliʻi e like me ke piʻi ʻana i ke alapiʻi ma kahi o ka elevator, ka iho ʻana mai ke kaʻa pahi i hoʻokahi wahi ma mua a me ka hele wāwae.

2. E kāohi i kou kaumaha.

Inā ʻoe he momona loa, ʻo ka lilo ʻana o 5% a 10% wale nō o kou kaumaha o kēia manawa hiki ke loaʻa ka hopena nui i kāu mau pae triglyceride. ʻO ka momona o ka ʻōpū, ʻoi aku hoʻi, ʻo ia ka momona e pili nui ana me nā triglycerides.

3. E makaʻala i ka meaʻai a me ka mea inu.

ʻO kēia ka ʻāpana koʻikoʻi loa.

• E ʻai i nā meaʻai waiwai i ka fiber: E hoʻokomo i nā meaʻai e like me nā pī, nā lentil, ka ʻoka, ka laiki ʻeleʻele, nā lentil, nā mea kanu ʻōmaʻomaʻo, a me nā huaʻai i kāu papaʻai. Hoʻemi ka fiber i ka omo ʻana o ka momona i loko o ke kino.
• E hōʻemi i ke kō a me nā kalapona i hoʻomaʻemaʻe ʻia:E hōʻemi i kāu ʻai ʻana i nā mea inu kō, nā keke, nā bisiketi, ka berena keʻokeʻo, ka laiki keʻokeʻo, a me nā noodles i ka hiki. ʻO kēia nā kumu nui e hana ai ke akepaʻa i nā triglycerides.
• E koho i nā aila maikaʻi: E ʻai i nā iʻa waiwai i nā waikawa momona omega-3 (salmon, mackerel, sardines, tuna) ma ka liʻiliʻi ʻelua i ka pule. Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i ka iʻa, hiki iā ʻoe ke loaʻa ka omega-3 mai nā mea e like me ka walnuts, flaxseed, a me nā huahana soy.
• E hōʻemi i ka ʻiʻo ʻulaʻula: Ma kahi o nā ʻiʻo i kiʻekiʻe i ka momona momona e like me ka pipi a me ka puaʻa, e koho i nā ʻiʻo wiwi e like me ka moa (me ka ʻili ʻole).

4. E noho mamao loa mai ka waiʻona a me ka puhipaka.

He mea hoʻonui triglyceride wikiwiki loa ka waiʻona. No kekahi poʻe, hoʻokahi wale nō inu e lawa ai e hoʻokiʻekiʻe i ko lākou pae. Hoʻonui ka puhipaka i ka pilikia o ka maʻi puʻuwai. No laila, he mea nui e hoʻōki i kēia mau ʻano ʻelua.

Ke kāohi ʻana i nā triglycerides me ka lāʻau lapaʻau

I ka hapa nui o ka manawa, hiki ke hoʻomalu ʻia nā pae triglyceride ma o ka hoʻololi ʻana i ke ʻano o ka nohona. Eia nō naʻe, no kekahi poʻe, ʻoiai ka poʻe me nā pae kiʻekiʻe loa a i ʻole ka poʻe me nā maʻi ʻē aʻe, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau.

ʻO nā lāʻau lapaʻau i hāʻawi pinepine ʻia:

• Nā Fibrates
• ʻO Statins (Hāʻawi ʻia kēia mau mea no ka cholesterol)
• Omega-3 nui (Omega-3 i kauoha ʻia)

ʻO kāu kauka wale nō ke hoʻoholo inā e hoʻohana i kēia mau lāʻau lapaʻau, ke ʻano, a no ka lōʻihi. Mai hoʻomaka a hoʻōki paha i ka hoʻohana ʻana iā lākou ma kāu iho.