Ua loaʻa anei iā ʻoe kahi hoʻāʻo koko i hala koke aku nei? Ua huikau anei ʻoe i nā huaʻōlelo nui a me nā helu e like me "Cholesterol"? Wahi a kekahi poʻe "cholesterol maikaʻi" a me "cholesterol maikaʻi ʻole." He aha maoli ka cholesterol? No ke aha he mea nui ia i ko mākou kino? Mai hopohopo, i kēia lā e kamaʻilio maʻalahi mākou e pili ana i ia mea, me he mea lā e kamaʻilio ana mākou me kahi hoaaloha.
He mea momona wale nō ka cholesterol i loko o ko kākou koko. Hana ʻia ia e ko kākou akepaʻa a loaʻa mai hoʻi mai ka meaʻai a kākou e ʻai ai. E noʻonoʻo i ko kākou kino me he hale lā, a ua like ka cholesterol me nā piliki i hoʻohana ʻia e kūkulu i kēlā hale. Kōkua ia i ke kūkulu ʻana i kēlā me kēia cell i loko o ko kākou kino, hana i nā hormones, pale i nā aʻalolo, a kōkua pū i ka ʻeli ʻana i ka meaʻai. No laila, he mea ia e hiki ʻole ai iā kākou ke ola me ka ʻole. Akā, ʻo ka pilikia, ua kaulike ʻole ia.
Pehea ka hopena o ka cholesterol 'maikaʻi' a me ka 'maikaʻi ʻole' i ke kino?
Ua lohe paha ʻoe i kāu kauka e kamaʻilio ana e pili ana i ka cholesterol 'maikaʻi' a me ka 'maikaʻi ʻole'. He mea nui e hoʻomaopopo i ka ʻokoʻa ma waena o nā mea ʻelua.
| ʻAno kolesterol | He aha ka hana a me ka hopena |
|---|---|
| HDL (High-Density Lipoprotein) - kolesterol 'maikaʻi' | E noʻonoʻo i ka HDL ma ke ʻano he mea hoʻomaʻemaʻe no ko kākou mau kīʻaha koko. Hōʻiliʻili ia i ka cholesterol maikaʻi ʻole i makemake ʻole ʻia i loko o nā kīʻaha koko a hoʻihoʻi iā ia i ke akepaʻa no ka hoʻolei ʻana. No laila, ʻo ka mālama ʻana i nā pae HDL kiʻekiʻe he mea maikaʻi loa ia no ko kākou puʻuwai. |
| LDL (Lipoprotein Haʻahaʻa-Density) - kolesterol 'maikaʻi ʻole' | ʻO LDL ka mea 'ʻino' ma ʻaneʻi. Ke piʻi aʻe kona pae, hoʻomaka kēlā cholesterol keu e pipili i nā paia o ko kākou mau kīʻaha koko. Ua like ia me ka ʻōpala e hōʻiliʻili ana i loko o kahi paipu wai i ka hala ʻana o ka manawa, e hoʻohaiki ana i ka paipu. Kāhea mākou i kēia hōʻiliʻili ʻana he 'plaque' . |
Ma kēia ʻano, hoʻokomo ʻia nā LDL i loko o nā kīʻaha koko a hoʻohaiki iā lākou, kahi a mākou e kapa nei he atherosclerosis i ka ʻepekema lapaʻau. Hoʻopilikia kēia i ke kahe ʻana o ke koko. ʻO ka mea weliweli loa, inā haki koke kekahi o kēia mau 'plaques', hiki ke hana ʻia kahi ʻūpā koko ma laila a ālai loa i ke kīʻaha koko. Inā hana kēia i loko o kahi kīʻaha koko i loko o ka puʻuwai, hiki iā ia ke hana i ka hōʻeha puʻuwai.Inā loaʻa ia i loko o kahi kīʻaha koko i loko o ka lolo, loaʻa kahi hahau .
No laila he aha ka 'Total Cholesterol'?
E loaʻa i kāu hōʻike koko kahi waiwai i kapa ʻia ʻo 'Total Cholesterol'. He waiwai kiʻekiʻe iki kēia ma mua o ka huina o HDL a me LDL.
Mai hopohopo inā kiʻekiʻe kou Cholesterol Holoʻokoʻa. Malia paha no ka mea kiʻekiʻe loa kou cholesterol 'maikaʻi' (HDL). He mea maikaʻi maoli kēlā!
Eia nō naʻe, inā kiʻekiʻe ka waiwai o ka Total Cholesterol ma muli o ke kiʻekiʻe o ka pae cholesterol 'maikaʻi ʻole' (LDL), ʻo ia kahi e pono ai mākou e hopohopo. No laila, ʻoi aku ka nui o ka nānā ʻana i nā waiwai HDL a me LDL ma kahi kaʻawale ma mua o ka waiwai holoʻokoʻa.
Ka Lākiō Kolesterol a me nā Triglycerides
Ua lohe paha ʻoe i ka huaʻōlelo 'Cholesterol Ratio'. Hoʻomaulia ʻia kēia ma ka puʻunaue ʻana i kāu waiwai Cholesterol Holoʻokoʻa me kāu waiwai HDL 'maikaʻi'. No ka laʻana, inā he 200 kāu waiwai Holoʻokoʻa a he 50 kāu waiwai HDL, ʻo ka lakio he 4:1.
Eia nō naʻe, ke kālele nui nei nā kauka i ka kaohi ʻana i kāu mau pae LDL ma mua o kēia lakio. No laila he mea nui e kamaʻilio me kāu kauka e pili ana i nā helu kūpono loa iā ʻoe a me nā mea āu e pono ai e hoʻolohe.
ʻO Triglycerides kekahi ʻano momona i loaʻa i loko o ke koko. Ke ʻai nui mākou i nā meaʻai momona, nā mea ʻono, a me nā kalapona e like me ka laiki a me ka berena, a ke ʻai mākou i nā calorie ma mua o kā mākou e puhi ai, piʻi aʻe nā pae triglyceride. Hoʻonui pū kēia i ka pilikia o ka maʻi puʻuwai.
Aia kekahi mau ala e mālama ai i nā pae cholesterol kiʻekiʻe?
Ke noʻonoʻo nei paha ʻoe, "Auē, ua kiʻekiʻe koʻu cholesterol, he aha kaʻu e hana ai i kēia manawa?" ʻO ka nūhou maikaʻi, ʻae, he nui nā mea hiki iā mākou ke hana e kāohi i kēia. ʻAʻole e loli koke kēia mau mea, pono ka manawa a me ke kūpaʻa.
1. Nā Hoʻololi o ke ʻAno Nohona
ʻO kēia ka mea nui loa a me ka mea mua e hana ai. Pili ia i ʻelua mau mea nui.
- Hoʻoikaika kino mau: ʻO ka hana ʻana i nā hoʻoikaika kino aerobic, e like me ka hele wāwae wikiwiki, ka holo ʻana, ka ʻauʻau ʻana, a i ʻole ke kaʻa paikikala, no ka liʻiliʻi he 30 mau minuke i ka lā, ma ka liʻiliʻi he 5 mau lā o ka pule, hiki ke hoʻonui i ka cholesterol HDL 'maikaʻi' a hoʻemi i ka LDL 'maikaʻi ʻole' a me nā triglycerides. Hiki nō hoʻi iā ia ke kōkua i ka kaohi ʻana i ke koko.
- He ʻai olakino no ka puʻuwai: ʻO kēia kekahi mea nui loa.
| ✅ Nā mea maikaʻi e hoʻohui i ka meaʻai | ❌ Nā mea e hōʻemi ai a hoʻōki paha |
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2. Lāʻau lapaʻau, inā pono
I kekahi manawa, ʻaʻole lawa paha nā hoʻololi ʻana i ke ʻano o ka nohona e kāohi ai i kāu mau pae cholesterol. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau.
ʻO nā statins kekahi o nā lāʻau lapaʻau i hoʻohana pinepine ʻia no kēia kumu. Hoʻohaʻahaʻa lākou i nā pae cholesterol LDL a kōkua i ka hōʻemi ʻana i ka pilikia o ka hōʻeha puʻuwai a me ka hahau.
He mea nui loa: Pono e lawe ʻia kēia mau lāʻau lapaʻau inā i kuhikuhi ʻia e kāu kauka, ma ke ʻano nui a e like me ke kuhikuhi ʻana. Mai hoʻomaka e lawe iā lākou iho, me ka manaʻo e lawe ana kekahi iā lākou. Eia kekahi, mai haʻalele i nā ʻano nohona maikaʻi no ka mea ua hoʻomaka ʻoe e lawe i ka lāʻau lapaʻau. ʻO ka hana pū ʻana i nā mea ʻelua e hāʻawi i nā hopena maikaʻi loa.
Leka Lawe-Home
- He mea e pono ai ko kākou kino ke cholesterol, akā, ʻo ka piʻi ʻana o ka cholesterol 'maikaʻi ʻole' LDL a me ka emi ʻana o ka cholesterol 'maikaʻi' HDL e hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana.
- E kamaʻilio me kāu kauka e hoʻomaopopo i nā helu ma kāu hōʻike koko a ʻike i nā pahuhopu kūpono iā ʻoe.
- Hiki ke hoʻomalu pono ʻia nā pae cholesterol ma ka hoʻoikaika kino mau ʻana a me ka lawe ʻana i kahi meaʻai olakino no ka puʻuwai.
- Inā ʻaʻole lawa nā hoʻololi ʻana i ke ʻano o ka nohona wale nō, pono paha e lawe i ka lāʻau lapaʻau ma lalo o ke aʻo ʻana a ke kauka.
- He mea nui ka manawa a me ka hoʻoikaika ʻana i ka kaohi ʻana i ka cholesterol, akā, ʻo ka puʻuwai olakino a me ke ola e lawe mai ai, ʻoi aku ka maikaʻi o ka hoʻoikaika ʻana.
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