Ke ʻike ʻoe ua kiʻekiʻe iki kou mau pae cholesterol a triglyceride paha i loko o kou koko, he mea maʻamau ke manaʻo iki i ka makaʻu. A laila e noʻonoʻo paha ʻoe, "Inā ʻoe e kāohi i kāu ʻai a me ka hoʻoikaika kino, hiki iā ʻoe ke hōʻemi koke i kēia ma ka lawe ʻana i kekahi mau mea hoʻohui." A laila ke hele ʻoe i kahi hale kūʻai lāʻau lapaʻau a i ʻole kahi e kūʻai aku ai i nā huaora, e huikau paha ʻoe i ka ʻike ʻana i nā ʻano ʻōmole like ʻole i hoʻonohonoho ʻia i nā lālani. No laila, ʻo wai o kēia mau mea e pono ke uku ʻia? ʻO wai nā mea pono ʻole? I kēia lā, e kamaʻilio kākou e pili ana i kēia.
Hoʻāʻo mākou e kaohi i ka cholesterol a me nā triglycerides e hōʻemi i ka pilikia o ka loaʻa ʻana o nā maʻi cardiovascular a me nā make e hiki mai ana. No laila, ʻo kēlā me kēia hoʻoholo a mākou e hana ai e kōkua i kēia pahuhopu.
He maikaʻi paha kēia mau mea.
ʻAila Iʻa (ʻAila Iʻa / Omega-3)
He mea kēia i lohe ʻia e nā poʻe he nui. Ua ʻike nui ʻia nā waikawa momona Omega-3, ʻoiai nā mea e kōkua ai i ka hoʻohaʻahaʻa ʻana i nā pae triglyceride. Paipai ka American Heart Association i ka ʻai ʻana i ka iʻa ʻaila (ʻaʻole i palai ʻia) ma ka liʻiliʻi he ʻelua i ka pule. ʻO nā iʻa e like me ka salmon, herring, mackerel, sardines, a me ka mackerel he waiwai nui i nā omega-3. No ka mea, ʻaʻole hiki i ko mākou kino ke hana i kēia mau omega-3, pono mākou e loaʻa iā lākou mai kā mākou meaʻai.
Akā eia kekahi mea nui loa . I ka wā e pili ana i nā mea hoʻohui omega-3, i loaʻa ma ke kūʻai aku ma nā hale kūʻai lāʻau lapaʻau me ke kauoha ʻole ʻia, ʻaʻole lākou i hoʻoponopono pono ʻia e ke aupuni. ʻO ia hoʻi, ʻaʻohe hōʻoia o ko lākou maikaʻi. ʻAʻole maopopo loa nā hopena o nā haʻawina e pili ana i ko lākou mau pono.
Eia nō naʻe, aia nā omega-3 i kauoha ʻia e ke kauka. Hāʻawi ʻia kēia mau mea i nā poʻe me nā pae triglyceride kiʻekiʻe loa ma mua o 500 mg/dl. He hilinaʻi lākou no ka mea ua hoʻāʻo pono ʻia no ka maikaʻi a me ka palekana.
ʻIsabgol (Psyllium)
He huahana mea kanu ʻo Isabgol i waiwai i ka fiber. He ala maikaʻi loa ka fiber e hoʻohaʻahaʻa ai i ka cholesterol. Kōkua nō hoʻi ia i ka hoʻohaʻahaʻa ʻana i ka triglyceride a me ka cholesterol holoʻokoʻa, ʻoi aku hoʻi i ka poʻe me ka Type 2 Diabetes. ʻAʻohe mea ʻoi aku ka maikaʻi ma mua o ka loaʻa ʻana o ka fiber mai nā mea kanu, nā huaʻai, nā legumes, a me nā palaoa piha. Eia nō naʻe, inā kiʻekiʻe mau kou pae cholesterol ʻoiai ka ʻai olakino, hiki iā Isabgol ke kōkua.
Akā e hoʻomanaʻo, i ka wā e ʻai nui ai ʻoe i ka fiber , pono ʻoe e inu i ka wai he nui, inā ʻaʻole e loaʻa nā maʻi e like me ka constipation.
Nā mea hoʻohui protein soy
Hiki i ka protein soy ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol holoʻokoʻa a me nā pae cholesterol LDL (maikaʻi ʻole) i kekahi ʻano. Hiki ke hoʻokō ʻia kēia pono ma ka hoʻololi ʻana i nā protein holoholona e like me ka ʻiʻo a me ka waiū momona piha me ka protein soy.
Ua hui pū ʻia nā hopena - he paʻakikī ke ʻōlelo maopopo.
Coenzyme Q10
He antioxidant ikaika ia. Ua hōʻike ʻia nā haʻawina i loko o nā ʻiole hiki iā ia ke hōʻemi i ka hiki o ka cholesterol maikaʻi ʻole (LDL) ke pipili i nā kīʻaha koko. Eia nō naʻe, ʻōlelo nā kānaka ʻepekema e pono ana ka noiʻi hou aku e hōʻoia inā he hopena like kona i loko o kānaka.
No laila he aha ke kumu? Inā ʻoe e lawe ana i kahi statin e hoʻohaʻahaʻa i kāu cholesterol a ke ʻike nei ʻoe i ka ʻeha o nā ʻiʻo ma ke ʻano he hopena ʻaoʻao, aia kekahi mau hōʻike e hiki i ka coenzyme Q10 ke kōkua i ka hōʻoluʻolu ʻana i kēlā ʻeha. Akā he mea ia āu e kamaʻilio ai me kāu kauka a hana wale ma kāna ʻōlelo aʻo.
Kālika
Ma ko mākou ʻāina, he manaʻo maʻamau ka hoʻohaʻahaʻa ʻana o ke kālika i ka cholesterol. ʻOiai ua hōʻike kekahi mau noiʻi liʻiliʻi i ka emi iki ʻana o nā pae cholesterol, ma ke ʻano holoʻokoʻa, ʻaʻohe hōʻike ikaika e hōʻoia i ka maikaʻi o ke kālika no ka hoʻohaʻahaʻa ʻana i ka cholesterol.
Niacin (Niacin / Vitamin B3)
Hiki i kēia huaora B ke hoʻonui i nā pae cholesterol maikaʻi (HDL) a hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole (LDL) a me nā pae triglyceride. Eia nō naʻe, pono e hoʻohana wale ʻia inā ʻōlelo ʻia e kāu kauka. ʻO kēia no ka mea hiki ke hoʻopilikia i ka cholesterol ma nā pae pae i kuhikuhi ʻia. Hiki i kēlā mau nui kiʻekiʻe ke hana i nā hopena ʻaoʻao. No laila he mea nui e lawe i kēia mau mea ma lalo o ka nānā ʻana o ke kauka.
Laiki Hū ʻUlaʻula
Loaʻa i kēia pākuʻi ka mea hana like me nā lāʻau statin hoʻohaʻahaʻa cholesterol. No kēia kumu, ua pāpā ka FDA ma ʻAmelika Hui Pū ʻIa i ke kūʻai ʻana aku i kēia ma ke ʻano he pākuʻi a ua hoʻokaʻawale iā ia he lāʻau lapaʻau. No ka mea hiki ke loaʻa nā hopena ʻaoʻao e like me nā lāʻau statin, pono ia i nā hoʻoponopono koʻikoʻi. Inā kūʻai ʻoe i kēia mai kahi hale kūʻai me ke kauoha ʻole ʻia, ʻaʻole paha ia ka mea maoli. E makaʻala loa inā ʻoe e kauoha ma ka pūnaewele! No ka mea, hiki i kēia mau mea ke loaʻa nā hopena ʻaoʻao a me nā hopena maikaʻi ʻole (nā pilina lāʻau) me nā lāʻau lapaʻau ʻē aʻe, e like me nā lāʻau lapaʻau maoli.
| Hoʻohui | ʻO ka pōmaikaʻi nui | ʻOiaʻiʻo ʻepekema |
|---|---|---|
| ʻAila Iʻa (Omega-3) | ʻO ka hoʻemi ʻana i nā triglycerides. | He kūpono nā ʻano lāʻau lapaʻau no nā pae kiʻekiʻe. He hui pū nā hopena o nā mea hoʻopihapiha ma luna o ke kauka. |
| ʻIsabgol (Psyllium) | ʻO ka hoʻohaʻahaʻa ʻana i ka cholesterol a me nā triglycerides. | He mea pono. ʻOi aku hoʻi no ka poʻe me ka maʻi diabetes. Pono ʻoe e inu i ka wai lawa. |
| Coenzyme Q10 | Hoʻohaʻahaʻa i ka cholesterol. | ʻAʻole lawa nā hōʻike no nā kānaka. Hiki ke kōkua i ka ʻeha o nā ʻiʻo i hoʻokumu ʻia e nā statins (ma lalo o ka nānā ʻana o ke kauka). |
| Kālika | Hoʻohaʻahaʻa i ka cholesterol. | Ma keʻano holoʻokoʻa, ʻaʻohe hōʻike ikaika. |
| Laiki hū ʻulaʻula | Hoʻohaʻahaʻa i ka cholesterol. | Pōʻino. No ka mea, aia nā mea like me nā lāʻau statin, ʻo ka lawe ʻana me ka ʻole o ka nānā ʻana o ke kauka hiki ke hana i nā hopena ʻaoʻao koʻikoʻi. |
Mai manaʻo nui mai kēia mau mea.
Policosanol
Ua hoʻolaha mua ʻia kēia hui ʻana o ke kō a me ka beeswax he mea hoʻohaʻahaʻa cholesterol maikaʻi loa. Eia nō naʻe, ʻo nā noiʻi a pau i hōʻike i nā hopena maikaʻi ua hana ʻia e ka hui nāna i hana i ka huahana. Ua hōʻike nā haʻawina ma hope mai e nā mea noiʻi kūʻokoʻa ʻaʻohe ona pono.
I ka ʻōlelo maʻalahi, ʻoiai kekahi mau mea hoʻopihapiha e loaʻa kekahi mau pono, ʻaʻole loa lākou e pani no nā lāʻau lapaʻau i kauoha ʻia e ke kauka.
Mai poina!
ʻO nā mea āu e hana ai, pono ʻoe e hoʻomanaʻo i kēia mau mea.
1. E kamaʻilio mua me kāu kauka: Ma mua o kou hoʻomaka ʻana i kekahi mea hoʻohui a i ʻole ka lāʻau lapaʻau ma luna o ke kauka, e kamaʻilio me kāu kauka. Hiki i kekahi mau mea hoʻohui ke launa pū me nā lāʻau lapaʻau ʻē aʻe āu e lawe nei.
2. E mālama i kahi papa inoa o nā mea āpau āu e lawe ai: He manaʻo maikaʻi e kākau i lalo i kēlā me kēia lāʻau lapaʻau, wikamina, a me nā mea hoʻohui āu e lawe ai. A i ʻole, i ka manawa aʻe e ʻike ai ʻoe i kāu kauka, e lawe mai i kēlā me kēia ʻōmole a me nā pila āu e lawe ai. Ma kēlā ala, hiki iā ia ke loaʻa kahi kiʻi maopopo o kou kūlana holoʻokoʻa.
3. He "mea keu" wale nō nā "mea hoʻohui": E hoʻomanaʻo, aia ke kumu i kapa ʻia ai kēia mau mea he "mea hoʻohui." He ʻāpana wale nō kēia o kāu hoʻolālā lapaʻau. ʻAʻole loa lākou e lilo i ka lāʻau lapaʻau nui. ʻO ka ʻai olakino, ka hoʻoikaika kino mau , ka pohō kaumaha, a, inā pono, nā lāʻau lapaʻau i kuhikuhi ʻia e kāu kauka e lilo i mau ʻāpana nui o kāu hoʻolālā. He mea kōkua wale nō nā mea hoʻohui i kēlā mau mea āpau.
Leka Lawe-Home
- E kūkākūkā mau me kāu kauka ma mua o ka hoʻohana ʻana i kekahi mea hoʻohui e hoʻohaʻahaʻa i ka cholesterol a i ʻole triglycerides.
- ʻAʻole maopopo nā hopena o ka omega-3 (ʻaila iʻa) i loaʻa mai nā hale kūʻai lāʻau lapaʻau me ke kauoha ʻole a ke kauka, a hiki i nā mea e like me ka laiki hū ʻulaʻula ke hana i nā hopena ʻaoʻao koʻikoʻi.
- Hiki ke kōkua nā mea hoʻopihapiha fiber e like me Isabgol (Psyllium), akā he mea nui loa e inu i ka wai kūpono me ia.
- He ʻāpana "keu" wale nō nā mea hoʻohui o kāu hoʻolālā olakino puʻuwai. ʻAʻole hiki iā lākou ke pani i kahi meaʻai olakino, hoʻoikaika kino, a me nā lāʻau lapaʻau i kuhikuhi ʻia.
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