Inā ʻoe e hoʻāʻo nei e kaohi i kāu cholesterol, ʻaʻole pono e ʻōlelo ʻia he mea nui ka mea āu e ʻai ai. Akā i kēia lā e kamaʻilio mākou e pili ana i kahi mea kūikawā āu i lohe ʻole ai. Ua kapa ʻia kēia mau mea he sterols a me stanols. He mau hui kūlohelohe kēia i loaʻa i nā mea kanu. ʻO ka mea kupanaha, ua like loa ko lākou ʻano a me kā lākou hana me ka cholesterol. Akā, ʻo ka ʻai ʻana i nā meaʻai i loaʻa iā lākou hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae cholesterol maikaʻi ʻole.
He aha ka pilina ma waena o nā sterols, stanols, a me ka cholesterol?
I ka ʻōlelo maʻalahi, he mea momona ka cholesterol i hana ʻia e ko kākou ake. He mea nui ia no ka pale ʻana i nā aʻalolo, ke kūkulu ʻana i nā membrane cell, a me ka hana ʻana i kekahi mau hormones. Loaʻa iā mākou ka cholesterol mai nā meaʻai holoholona e like me nā hua manu, ka ʻiʻo, a me nā mea waiū. Pono maoli ke kino i ka cholesterol, akā ʻo ka nui o ia mea hiki ke alakaʻi i nā pilikia olakino koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau.
ʻElua ʻano nui o ka cholesterol. E nānā kākou i ko lākou ʻano.
| ʻAno Kolesterol | I ka ʻōlelo maʻalahi... |
|---|---|
| Lipoprotein haʻahaʻa haʻahaʻa (LDL) | ʻO kēia ka mea a mākou e kapa nei he cholesterol "maikaʻi ʻole" . Inā piʻi nui ia, hiki iā ia ke hōʻiliʻili i loko o ko mākou mau kīʻaha koko a paʻa iā lākou. He kumu nui kēia no ka maʻi puʻuwai. |
| Lipoprotein kiʻekiʻe-density (HDL) | Kāhea mākou i kēia he cholesterol "maikaʻi" . ʻO ke kiʻekiʻe o kēia he hōʻailona ia o ke olakino. Hoʻopau ka HDL i nā waihona momona mai nā kīʻaha koko a pale iā lākou mai ka ālai ʻia. |
ʻAe, e nānā kākou pehea e pili ai nā sterols a me nā stanols i kēia.
Ua like loa ke ʻano molekala o nā sterols a me nā stanols me ko ka cholesterol. ʻO kēia ʻano like ke kumu e hoʻopilikia ai kēia mau mea kanu i ka omo ʻana o ka cholesterol mai kā mākou ʻōnaehana hoʻoheheʻe.
E noʻonoʻo he nui nā puka o kou ʻōpū e omo ana i ka cholesterol. Ua like nā Sterols a me nā stanols me nā kī hoʻopunipuni e kūpono i kēlā mau puka. Ke paʻa kēia mau kī hoʻopunipuni i loko o nā puka, ʻaʻole loaʻa i nā mole cholesterol maoli ka manawa e komo ai. No laila, hoʻopau ʻia lākou e like me ka ʻōpala.
Ma kēia ʻano, ua hoʻemi ʻia nā pae cholesterol i loko o ke koko. ʻOiaʻiʻo, inā ʻoe e hoʻohui i nā sterols a me nā stanols lawa i kāu meaʻai, hiki iā ʻoe ke hoʻemi i kāu mau pae cholesterol holoʻokoʻa ma kahi o 10% a me kāu mau pae cholesterol "maikaʻi ʻole" LDL ma kahi o 14%! ʻO ia ka mea e hoʻolilo iā lākou i mea hoʻohui koʻikoʻi loa i kahi meaʻai olakino.
Pehea e loaʻa ai iā ʻoe nā sterols a me nā stanols?
Wahi a ka National Cholesterol Education Program, pono ʻoe i 2 grams (2g) o nā sterols mea kanu a me nā stanols i kēlā me kēia lā e hoʻohaʻahaʻa i kāu mau pae cholesterol. Loaʻa maoli kēia mau mea i kekahi mau meaʻai.
- Nā huaʻai
- Nā mea kanu
- Nā ʻano ʻāina
- Nā hua palaoa piha
- Nā legume
- Nā nati
- Nā hua
- ʻAila mea kanu
Akā, aia kekahi pilikia. ʻOi aku ka liʻiliʻi o ka nui o nā sterols a me nā stanols i loko o kēia mau meaʻai kūlohelohe ma mua o ka nui o kēlā me kēia lā e pono ai e hoʻohaʻahaʻa i ka cholesterol.
Akā, mai hopohopo. Hoʻohui kekahi mau mea hana meaʻai i kēia mau mea i kā lākou huahana. Ua kapa ʻia kēia mau meaʻai i hoʻoikaika ʻia . Ma ka hoʻohui ʻana i kēia mau mea i kāu meaʻai, hiki iā ʻoe ke hoʻokō i kāu koi o kēlā me kēia lā. Eia kekahi mau meaʻai i hoʻohui i kēia mau sterols a me stanols, i kapa ʻia ʻo phytosterols:
- ʻO kekahi mau ʻano margarine
- Kekahi mau ʻano tīhi
- Kekahi ʻano wai ʻalani
- Kekahi mau ʻano waiū
- Kekahi mau ʻano berena
No laila, ke hele ʻoe i ka hale kūʻai nui, e heluhelu i nā lepili meaʻai e ʻike ai inā ʻōlelo lākou "added sterols/stanols" a i ʻole "phytosterols."
Hiki ke lawe ʻia kēia mau mea ma ke ʻano he mau mea hoʻohui. Eia nō naʻe, ʻoiai ʻoi aku ka maikaʻi o ka lawe ʻana i kahi mea hoʻohui ma mua o ka ʻole, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana e loaʻa kēia mau meaola mai nā meaʻai kūlohelohe.
ʻO wai ka poʻe e pōmaikaʻi maoli mai kēia mau mea?
Ua ʻōlelo ka ʻAhahui Puʻuwai ʻAmelika i ka poʻe i loaʻa mua nā pae cholesterol kiʻekiʻe e hoʻohui i kēia mau meaʻai i hoʻonui ʻia i ka sterol a me ka stanol i kā lākou papaʻai.
Eia kekahi, inā ua loaʻa iā ʻoe ka atherosclerosis ma mua, kahi kūlana e hōʻiliʻili ai nā mea e like me ka momona a me ka cholesterol i loko o nā kīʻaha koko a hoʻomānoanoa i nā paia o nā aʻa, hiki i kēia mau mea ke kōkua i ka pale ʻana i nā waihona momona hou aʻe i loko o nā aʻa.
Eia nō naʻe, ʻaʻohe manaʻo maopopo o ka poʻe loea i ka pono o kēia mau mea i ka pale ʻana i ka piʻi ʻana o ka cholesterol i loko o kekahi kanaka ʻaʻohe cholesterol kiʻekiʻe i kēia manawa, ʻoiai inā he mau kumu pilikia ko lākou no ka maʻi puʻuwai.
No laila, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ka pehea e hoʻohui ai i nā meaʻai i loaʻa nā sterols a me stanols i kāu papaʻai e kaohi i kāu pae cholesterol.
Leka Lawe-Home
- He mau mea kūlohelohe nā sterols a me nā stanols i loaʻa i nā mea kanu e like me ka cholesterol. Kāohi lākou i ke kino mai ka omo ʻana i ka cholesterol mai loko mai o nā ʻōpū.
- Hiki i kēia mau mea ke hōʻemi nui i kāu mau pae "cholesterol" maikaʻi ʻole (LDL).
- No nā hopena maikaʻi loa, pono ʻoe ma kahi o 2 grams i kēlā me kēia lā. Hiki ke loaʻa kēia nui mai nā meaʻai i hoʻoikaika ʻia, e like me kekahi mau margarine a me ka wai ʻalani.
- ʻO ka hapa nui, ua ʻōlelo ʻia kēia no nā poʻe i loaʻa i ke kiʻekiʻe o ka cholesterol.
- ʻO ka mea nui loa: E kūkākūkā mau me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i ka meaʻai e hoʻokele ai i kāu mau pae cholesterol.
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