Makemake ʻoe e ʻike pono i kou pae cholesterol? (Cholesterol Ratio)

Ua nānā paha ʻoe i kahi hōʻike hoʻāʻo koko a noʻonoʻo, "He aha kēia?" Ua lohe paha ʻoe i kāu kauka e kamaʻilio ana e pili ana i ka "cholesterol maikaʻi" a me ka "cholesterol maikaʻi ʻole." Me he mea lā he huikau iki, akā he mea maʻalahi loa ia. I kēia lā, e luʻu mākou i loko o ka moʻolelo cholesterol a kamaʻilio e pili ana i ke koʻikoʻi o ka mālama ʻana i kou puʻuwai olakino.

ʻO ka mea mua, he aha ka cholesterol?

I ka ʻōlelo maʻalahi, he mea momona a ʻaila paha ka cholesterol i loaʻa i loko o ko kākou koko. Hoʻopuka nui ʻia ia e ko kākou akepaʻa. Eia kekahi, loaʻa pū kekahi i loko o kekahi o nā meaʻai a kākou e ʻai ai. Manaʻo ka poʻe he nui he mea maikaʻi ʻole ka cholesterol. Akā, ʻaʻole ia ka ʻoiaʻiʻo. He mea nui ka cholesterol no nā hana koʻikoʻi he nui, e like me ke kūkulu ʻana i ke ʻano o kēlā me kēia cell i loko o ko kākou kino, ka hana ʻana i nā hormones, ka pale ʻana i nā aʻalolo, a me ke kōkua ʻana i ka ʻai ʻana.

ʻO ka ʻoiaʻiʻo e pili ana i ka cholesterol 'maikaʻi' a me ka 'maikaʻi ʻole'

E haʻi ana kāu hōʻike koko i ʻelua ʻano nui o ka cholesterol. E nānā kākou i ka ʻokoʻa ma waena o nā mea ʻelua. E wehewehe wau i kēia ma kahi papa i hiki iā ʻoe ke hoʻomaopopo maʻalahi.

No laila he aha ka Cholesterol Holoʻokoʻa?

ʻO ka waiwai "Total Cholesterol" ma kāu hōʻike ua hana nui ʻia me kāu mau waiwai HDL a me LDL. Akā eia kahi mea nui. I kekahi manawa hiki ke kiʻekiʻe kou waiwai Total Cholesterol no ka mea he kiʻekiʻe loa kou pae HDL 'maikaʻi'. I kēlā hihia, ʻaʻole ia he mea e hopohopo ai. Eia naʻe, inā kiʻekiʻe kou waiwai Total Cholesterol ma muli o ka piʻi ʻana o nā pae LDL 'maikaʻi ʻole', he kūlana weliweli ia. No laila, he mea nui loa ʻaʻole e hopohopo ke ʻike ʻoe i nā waiwai, akā e kamaʻilio me kāu kauka e hoʻomaopopo pono iā lākou.

He aha ka lakio kolesterol?

He helu maʻalahi kēia hiki iā ʻoe ke hoʻomaopopo iā ʻoe iho.

ʻO kāu lakio Cholesterol = Ka Waiwai Cholesterol Holoʻokoʻa ÷ Ka Waiwai HDL ('maikaʻi' cholesterol)

Eia kekahi laʻana, e noʻonoʻo i ka waiwai o kāu Total Cholesterol he 200 a ʻo ka waiwai o kāu HDL he 50.

A laila ʻo kāu lakio he 200 ÷ 50 = 4. He lakio 4:1 kēlā.

ʻO ka mea maʻamau, ʻoi aku ka maikaʻi o ka mālama ʻana i kēia lakio ma lalo o 3.5:1. Eia nō naʻe, ke nānā nui nei kekahi mau kauka i ka LDL ma mua o kēia lakio i ka wā e hoʻolālā ai i ka mālama ʻana. No laila, ʻoi aku ka maikaʻi o ke kūkākūkā ʻana me kāu kauka i nā waiwai nui loa iā ʻoe a pehea e kaohi ai iā lākou.

He pili pū kekahi nā triglycerides i kēia moʻolelo?

ʻAe, ʻoiaʻiʻo nō. ʻO Triglycerides kekahi ʻano momona i loaʻa i loko o ko kākou koko. E like me ka cholesterol, hana ʻia lākou e ko kākou kino a loaʻa mai nā meaʻai a kākou e ʻai ai. ʻO ke kikoʻī,

• Nā meaʻai kiʻekiʻe i nā momona saturated a me nā momona trans (e.g., nā meaʻai momona, nā huahana bakery, nā meaʻai wikiwiki)
• Nā meaʻai a me nā mea inu kō
• Nā kalapona maʻalahi (e.g. berena, nā huahana palaoa)
• ʻO ka ʻai ʻana i nā calorie he nui a mākou e puhi ai i kēlā me kēia lā

Hiki i nā mea e like me kēia ke hoʻonui i nā pae triglyceride. ʻO nā pae kiʻekiʻe kekahi kumu e hoʻonui ai i ka pilikia o ka maʻi puʻuwai.

He aha kā mākou e hiki ai ke hana e kāohi i nā pae cholesterol?

ʻO ka nūhou maikaʻi, hiki iā mākou ke kāohi maikaʻi loa i kēia kūlana. ʻEkolu mau ala nui e hana ai i kēia.

1. E hoʻoikaika kino mau

ʻO ka hoʻoikaika kino aerobic, ʻoiai ka hele wāwae, ka holo ʻana, ka ʻauʻau ʻana, a me ke kaʻa paikikala, no ka liʻiliʻi he 30 mau minuke i ka lā, 5 mau lā o ka pule, hiki ke hoʻonui i nā pae cholesterol HDL "maikaʻi" a hoʻemi i nā pae cholesterol LDL "maikaʻi ʻole" a me nā pae triglyceride. Hiki i ka hoʻoikaika kino ke kōkua i ka kaohi ʻana i ke koko.

2. He ʻai olakino

ʻO kēia ka mea nui loa.

• Nā mea e hōʻemi ai: E kaupalena i nā meaʻai i hana ʻia me ka nui o ka ʻaila, ka ʻaila niu, nā ʻiʻo i hana ʻia, nā huahana berena, nā margarine i loaʻa nā momona trans, ke kō, a me nā meaʻai ʻono.
• Nā mea e hoʻohui hou aku i kāu papaʻai: Iʻa waiwai i nā waikawa momona Omega-3 (e.g. salmon, mackerel, tuna), avocados, ʻaila ʻoliva, nati (e.g. cashews, almonds), nā meaʻai waiwai i nā fiber hiki ke hoʻoheheʻe ʻia e like me ka oats, nā mea kanu, a me nā huaʻai.

3. Ke lawe ʻana i ka lāʻau lapaʻau ma ke ʻōlelo aʻoaʻo lapaʻau

I kekahi mau hihia, he mea paʻakikī paha ke kāohi i kāu pae cholesterol me ka ʻai a me ka hoʻoikaika kino wale nō. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i nā lāʻau lapaʻau e like me nā statins . Hoʻohaʻahaʻa kēia mau lāʻau lapaʻau i nā pae cholesterol LDL, e hōʻemi nui ana i kou pilikia o ka maʻi puʻuwai.

Inā kiʻekiʻe kou pae cholesterol, e pono ai ka manawa a me ka hoʻoikaika e kāohi iā ia. Pono ʻoe e hoʻololi i ke ʻano o ka nohona no ʻekolu mahina a, inā pono, e lawe i ka lāʻau lapaʻau. Akā, ʻo ka hopena o kēia hoʻoikaika ʻana, ʻo ia hoʻi ka puʻuwai olakino a me ke ola me ka ʻole o nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau, ʻo ia ka makana waiwai nui loa āu e loaʻa ai. Inā ʻike ʻoe i nā hōʻailona e like me ka ʻeha o ka umauma (angina), ʻoiai ke hoʻoikaika kino nei ʻoe a hoʻomaha ʻia e ka hoʻomaha, e ʻimi koke i ke kōkua lapaʻau. I kahi pilikia, e hele i ka Emergency Department (ETU) o ka haukapila kokoke loa.