Ua loaʻa anei iā ʻoe kahi hōʻike hoʻāʻo koko, ʻike i nā huaʻōlelo a me nā helu e like me ka Total Cholesterol, HDL, LDL, a manaʻo, "He aha kēia?" He ʻike maʻamau kēia no nā poʻe he nui. ʻOiai mākou e makaʻu nei i ka cholesterol, he mea ia e pono ai ko mākou kino. Eia naʻe, e like me nā mea āpau, ʻaʻole maikaʻi ka loaʻa ʻana o ka nui o ia mea. No laila i kēia lā, e kamaʻilio kākou e pili ana i loko o kēia moʻolelo cholesterol ma ke ʻano maʻalahi a aloha.
He aha kēia kolesterol?
I ka ʻōlelo maʻalahi, he mea momona ka cholesterol, e like me ka ʻaila i loko o ko kākou koko. Hana ʻia ia e ko kākou akepaʻa a loaʻa mai kekahi o nā meaʻai a kākou e ʻai ai. ʻAʻole ia he mea wale nō i loko o ko kākou kino, hana ia i nā hana koʻikoʻi he nui.
- Kōkua ia i ke kūkulu ʻana i kēlā me kēia ʻāpana o ko mākou kino.
- He mea nui no ka hana ʻana o nā hormones a me nā ʻiʻo.
- Mālama i ko kākou mau aʻalolo.
- Kōkua nō hoʻi ia i ke kaʻina hana hoʻoheheʻe.
Akā hoʻomaka ka pilikia ke nalowale ke kaulike ma waena o nā ʻano cholesterol "maikaʻi" a me "maikaʻi ʻole". Inā piʻi ka cholesterol "maikaʻi ʻole" a emi ka cholesterol "maikaʻi", hiki iā ia ke alakaʻi i nā maʻi koʻikoʻi e like me ka hōʻeha puʻuwai a me ka hahau . No laila, he mea nui loa ka mālama ʻana i ka ratio kūpono o kēia mau mea ʻelua.
Pehea ka hopena o ka cholesterol 'maikaʻi' (HDL) a me ka cholesterol 'maikaʻi ʻole' (LDL) i ko mākou kino?
He mea nui e hoʻomaopopo i ka ʻokoʻa ma waena o nā mea ʻelua. E noʻonoʻo i ko kākou mau kīʻaha koko e like me nā alanui. Eia ke ʻano o ka hana ʻana o kēia mau ʻano cholesterol ʻelua.
| ʻAno kolesterol | He aha ka hana a me ka hopena |
|---|---|
| ʻO ka cholesterol maikaʻi (HDL - High-Density Lipoprotein) | Ua like kēia me kahi 'limahana hoʻomaʻemaʻe' e hoʻomaʻemaʻe ana i nā alanui. Hōʻiliʻili ka cholesterol HDL i ka cholesterol maikaʻi ʻole i hōʻiliʻili ʻia i loko o nā kīʻaha koko a hoʻihoʻi iā ia i ke akepaʻa. I nā huaʻōlelo ʻē aʻe, hoʻomaʻemaʻe ia i ko kākou mau kīʻaha koko. He mea maikaʻi loa ka loaʻa ʻana o nā pae HDL kiʻekiʻe. |
| Kolesterol maikaʻi ʻole (LDL - Low-Density Lipoprotein) | Ua like kēia me kekahi e hoʻolei ana i ka ʻōpala ma ke alanui. Ke piʻi aʻe nā pae LDL, hoʻomaka kēia cholesterol keu e pipili i nā paia o nā kīʻaha koko. Ua kapa ʻia kēia hōʻiliʻili ʻana he plaque . Hoʻohaiki mālie kēia plaque a hoʻopaʻakikī i nā kīʻaha koko. Ua kapa ʻia kēia maʻi he atherosclerosis . |
Inā haki koke kahi palaki i loko o ke kīʻaha koko, hiki ke hana ʻia kahi ʻūpā koko ma ia wahi. Inā ālai kēlā ʻūpā koko i kahi kīʻaha koko e hoʻolako ana i ke koko i ka puʻuwai, loaʻa kahi hōʻeha puʻuwai . Inā ālai ʻia kahi kīʻaha koko e hoʻolako ana i ke koko i ka lolo, loaʻa kahi hahau .
ʻO ia hoʻi, ʻo kā mākou pahuhopu ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole (LDL) a me ka hoʻonui ʻana i ka cholesterol maikaʻi (HDL).
No laila he aha ka Cholesterol Holoʻokoʻa?
ʻOi aku ke kiʻekiʻe o ka waiwai cholesterol holoʻokoʻa i loko o kāu hōʻike koko ma mua o ka huina o kāu mau waiwai HDL a me LDL. ʻO kēia no ka mea ua hoʻokomo pū ʻia nā ʻano momona ʻē aʻe ma waho aʻe o HDL a me LDL.
Aia kekahi mea nui e hoʻomaopopo ai ma ʻaneʻi. Hiki ke kiʻekiʻe kou Cholesterol Holoʻokoʻa. Akā inā ʻo ke kiʻekiʻe o ka waiwai ma muli o kou pae cholesterol maikaʻi (HDL) kiʻekiʻe, ʻaʻole ia he kūlana weliweli. He mea maikaʻi maoli kēlā. Eia nō naʻe, inā ʻo ke kiʻekiʻe o ka Cholesterol Holoʻokoʻa ma muli o kou pae cholesterol maikaʻi ʻole (LDL), he kūlana weliweli ia. No laila, he mea nui e kamaʻilio me kāu kauka e pili ana i nā kikoʻī o kāu HDL a me LDL me ka ʻole o ka hoʻoholo ʻana ma muli o kou waiwai Cholesterol Holoʻokoʻa wale nō.
Pehea e ʻike ai i ka ratio o ka cholesterol?
He helu maʻalahi loa kēia. Loaʻa kēia lakio ma ka puʻunaue ʻana i kāu waiwai cholesterol holoʻokoʻa me kāu waiwai cholesterol maikaʻi.
Eia kekahi laʻana, inā he 200 kou waiwai Cholesterol Holoʻokoʻa a he 50 kou waiwai HDL:
200 ÷ 50 = 4
ʻO ia hoʻi, ʻo kāu lakio cholesterol he 4:1.
ʻOiai ke hoʻohana nei kekahi mau kauka i kēia lakio e nānā i ke kūlana o ka mea maʻi, ʻo nā pae LDL ka mea nui loa i ka hoʻolālā ʻana i ka mālama ʻana. No laila e nīnau i kāu kauka i nā waiwai nui loa iā ʻoe.
He aha nā triglycerides?
ʻO kēia kekahi ʻano momona i loko o ko kākou koko. E like me ka cholesterol, hana ʻia e ko kākou kino a loaʻa mai hoʻi mai nā meaʻai a kākou e ʻai ai. Hiki ke hoʻonui ʻia nā Triglycerides , ʻoiai hoʻi e nā meaʻai kiʻekiʻe i ka momona saturated a me ka momona trans, nā meaʻai kō, a me nā kalapona maʻalahi. Eia kekahi, inā ʻai kākou i nā calorie hou aʻe ma mua o kā kākou e puhi ai i kēlā me kēia lā, hoʻololi ʻia kēlā mau calorie keu i triglycerides a mālama ʻia i loko o ke kino.
Aia kekahi mau ala e hoʻomalu ai i ka nui o ka cholesterol?
ʻAe loa! ʻAʻohe mea e hopohopo ai. Hiki ke hoʻomalu maikaʻi ʻia kēia kūlana ma ka hana ʻana i kekahi mau hoʻololi maʻalahi i ke ʻano o ka nohona a, inā pono, e lawe i ka lāʻau lapaʻau e like me ke kauoha a ke kauka.
| ʻAno hana | Nā mea e hana ai |
|---|---|
| 1. Hoʻoikaika kino | E komo i ka hoʻoikaika kino aerobic, e like me ka hele wāwae, ka holo ʻana, a i ʻole ke kaʻa paikikala, ma ka liʻiliʻi he 5 mau lā o ka pule no 30 mau minuke i ka lā. Hoʻonui kēia i ka cholesterol HDL (maikaʻi), hoʻemi i ka cholesterol LDL (maikaʻi ʻole), a kaohi i ke koko. |
| 2. ʻAi Ola Kino | E hōʻemi i nā ʻiʻo i hana ʻia, nā meaʻai momona, a me nā momona trans (nā mea i hoʻomoʻa ʻia, margarine). Akā, e hoʻohui i nā meaʻai waiwai i ka iʻa omega-3 e like me ka salmon a me ka mackerel, ka oats, nā huaʻai, a me nā mea kanu, a me nā meaʻai waiwai i ka fiber soluble. |
| 3. Lāʻau lapaʻau | Inā ʻaʻole hiki i nā loli o ke ʻano o ka nohona ke kāohi i kou mau pae, hiki i kāu kauka ke kuhikuhi i nā lāʻau lapaʻau e like me nā statins . Kōkua kēia i ka hoʻohaʻahaʻa ʻana i ka LDL a me nā triglycerides a hoʻokiʻekiʻe iki i nā pae HDL. Mai hoʻohana i kēia mau lāʻau lapaʻau me ka ʻole o ke aʻo ʻana a ke kauka. |
He manawa iki ka lōʻihi e hoʻihoʻi i kou pae cholesterol i ke kūlana maikaʻi. Pono paha ma ka liʻiliʻi he ʻekolu mahina o ka hoʻololi ʻana i ke ʻano o ka nohona a me ka lāʻau lapaʻau paha i kēlā me kēia lā. Akā, ʻo ka hopena o kēlā hana nui, he puʻuwai olakino a me ke ola me ka ʻole o ka pilikia o nā hōʻeha puʻuwai a me nā hahau. He waiwai nui ia, ʻeā?
Leka Lawe-Home
- He mea nui ka cholesterol no ko mākou kino, akā he mea nui ka mālama ʻana i kona kaulike.
- E ho'āʻo e mālama i ka pae cholesterol 'maikaʻi' (LDL) i loko o kāu hōʻike koko haʻahaʻa a me ka pae cholesterol 'maikaʻi' (HDL) kiʻekiʻe.
- ʻO ke kiʻekiʻe o ka cholesterol kahi kumu nui o ka pilikia no ka hōʻeha puʻuwai a me ka hahau. Inā loaʻa iā ʻoe ka ʻeha umauma koke a i ʻole nā hōʻailona o ka hahau, e hele koke i ka Emergency Department (ETU) o ka haukapila kokoke loa.
- ʻO ka ʻai olakino a me ka hoʻoikaika kino i kēlā me kēia lā nā hana maʻalahi a koʻikoʻi loa i ka kaohi ʻana i ka cholesterol.
- E kūkākūkā mau i kāu mau pae cholesterol a me ka hoʻolālā lapaʻau me kāu kauka. E pale i ka lawe ʻana i ka lāʻau lapaʻau ma ke ʻōlelo aʻo a haʻi a i ʻole ma kāu iho.
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