E aʻo kākou e pili ana i nā momona (triglycerides) i loko o kou koko a pehea lākou e pili ai i ka puʻuwai.

Ua nānā anei ʻoe i kahi hōʻike hoʻāʻo koko? A laila ua ʻike paha ʻoe i nā huaʻōlelo " Cholesterol" a me " Triglycerides" . ʻOiai he nui ka poʻe e kamaʻilio e pili ana i ka cholesterol , ʻaʻole lākou i ʻike nui i ke ʻano o nā triglycerides. No laila, he aha kēia mau triglycerides? No ke aha lākou i koʻikoʻi ai no ke olakino o ko mākou puʻuwai? E kamaʻilio kākou e pili ana iā lākou me nā kikoʻī hou aku i kēia lā.

He aha nā triglycerides?

I ka ʻōlelo maʻalahi, ʻo nā triglycerides ke ʻano nui o ka momona i loko o ko kākou koko. Ke ʻai ʻoe, hoʻololi kou kino i nā calorie keu mai kēlā meaʻai, nā calorie i hoʻohana ʻole ʻia no ka ikehu koke, i triglycerides a mālama iā lākou i loko o nā hunaola momona. Ma hope mai, ke pono ʻoe i ka ikehu, hoʻokuʻu nā hormones i kēia mau triglycerides.

No laila, pono i ko mākou kino kekahi o kēia mau mea e hāʻawi iā mākou i ka ikehu a hoʻomau iā mākou i ka lā a pau. Eia nō naʻe, hoʻomaka ka pilikia ke hōʻiliʻili nui ʻia kēia mau mea i loko o ke koko . Ke kiʻekiʻe aʻe nā pae triglyceridemia i loko o ke koko ma mua o ka maʻamau, kapa mākou i kēia ʻano he hypertriglyceridemia . Inā ʻaʻole mālama pono ʻia kēia ʻano, hiki iā ia ke hōʻeha nui i kou puʻuwai a me nā kīʻaha koko.

He aha ka pilina ma waena o nā triglycerides a me nā maʻi puʻuwai?

I kēia manawa ke noʻonoʻo nei paha ʻoe, "ʻAe, he aha ka mea e hana ʻia i ka puʻuwai ke kiʻekiʻe kēia mau triglycerides?" ʻO ka ʻoiaʻiʻo, ʻo ka hypertriglyceridemia kahi kūlana e hiki ai ke alakaʻi i nā maʻi cardiovascular.Piʻi nui ka pilikia o ka loaʻa ʻana o ka maʻi ʻōnaehana cardiovascular. No ka laʻana, inā ʻoi aku ke kiʻekiʻe o kāu pae triglycerides `(Triglycerides)` ma mua o 200 mg/dL (milligrams no ka deciliter), hōʻike ka noiʻi he 25% ʻoi aku kou nui o ka make ʻana mai ka maʻi cardiovascular ma mua o kekahi me nā pae maʻamau.

Ke aʻo nei nā kānaka ʻepekema i ka pilina pololei ma waena o ka hypertriglyceridemia a me ke olakino o ka puʻuwai . Akā, ʻo ka mea a mākou e ʻike ai, ʻo ke kiʻekiʻe o nā triglycerides i loko o kou koko, ʻo ke kiʻekiʻe o kou pilikia o ka loaʻa ʻana o kahi maʻi i kapa ʻia ʻo atherosclerosis . He mea maʻalahi loa ia. I ka hala ʻana o ka manawa, hōʻiliʻili nā waihona momona i kapa ʻia ʻo ka plaque i loko o kou mau aʻa. Ua like ia me ka ʻōpala e hōʻiliʻili ana i loko o kahi paipu wai kahiko i ka hala ʻana o ka manawa.

He aha nā pilikia koʻikoʻi e hiki ke hana ʻia e ka atherosclerosis?

• ʻO ka maʻi ʻaʻa Carotid: ʻO kēia ka wā e hōʻiliʻili ai nā waihona momona i loko o nā aʻa nui e hoʻolako i ke koko i kou lolo (nā aʻa carotid), e hoʻohaiki ana iā lākou. ʻO kēia kekahi kumu nui o ka hahau ʻana .
• Maʻi ʻaʻa coronary: ʻO kēia ka wā e hōʻiliʻili ai nā waihona momona i loko o nā aʻa coronary e hoʻolako koko i ka puʻuwai. Hiki i kēia ke alakaʻi i ka hōʻeha puʻuwai .
• ʻO ka maʻi aʻa peripheral: Ma kēia ʻano, hōʻiliʻili nā waihona momona i loko o nā aʻa e hoʻolako ana i ke koko i nā wāwae a me nā lima. Hiki i kēia ke hōʻeha i nā wāwae i ka wā e hele ana.

I ka hala ʻana o ka manawa, inā ʻaʻole mālama pono ʻia kēia mau kūlana, ʻoi aku ka nui o ka ulu ʻana i mea e hoʻoweliweli ai i ke ola, e like me ka hōʻeha puʻuwai a i ʻole ka hahau ʻana.

Ke hōʻike nei anei nā triglycerides kiʻekiʻe i ka maʻi puʻuwai?

ʻAʻole, ʻaʻole nā ​​triglycerides kiʻekiʻe ke kumu o ka maʻi puʻuwai . Eia nō naʻe, he kumu pilikia nui lākou no ka maʻi puʻuwai. I ka ʻōlelo maʻalahi, ʻo ia hoʻi, ʻoi aku ka nui o kou loaʻa ʻana i ka maʻi puʻuwai ma mua o kekahi me nā pae triglyceride maʻamau.

ʻO ke kolesterol kiʻekiʻe kekahi kumu pilikia nui e pili ana i nā lipids koko. Loaʻa paha i kekahi poʻe nā triglycerides kiʻekiʻe a me ka cholesterol kiʻekiʻe. Inā hana kēia, piʻi hou aku ka pilikia o ka maʻi puʻuwai.

Ke pani maoli nei anei nā triglycerides i nā kīʻaha koko?

He moʻolelo paʻakikī iki ia. ʻAʻole ʻo Triglycerides kekahi o nā waihona momona pipili e pipili ana i nā paia o nā kīʻaha koko, i kapa ʻia ʻo plaque. Eia nō naʻe, ua ʻike nā kānaka ʻepekema ʻo ka loaʻa ʻana o nā pae kiʻekiʻe o nā triglycerides e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka atherosclerosis. No laila he aha ka pilina ma waena o nā mea ʻelua?

E noʻonoʻo i kēia ʻano. Ma hope o kou ʻai ʻana i kahi meaʻai, hoʻopau ka metabolism o kou kino i nā meaolaola i loko o kēlā meaʻai a hoʻohana ʻia e ke kino. He hana koʻikoʻi kēia e hāʻawi mai ana i ka ikehu iā kākou a kōkua i nā hana like ʻole o ke kino. Eia nō naʻe, ke wāwahi ʻia kēia mau triglycerides, waiho ʻia kekahi mau huahana ʻaoʻao. Ua kapa ʻia kēia mau mea e nā kānaka ʻepekema he "nā ʻāpana koena." Loaʻa i kēia mau ʻāpana nā mea e like me ke koena o ka cholesterol a me nā waikawa momona. Ua hoʻopaʻa mua ʻia kēia mau ʻāpana me nā triglycerides i loko o nā ʻano protein kūikawā i kapa ʻia he lipoproteins .

E noʻonoʻo e like me ke keiki liʻiliʻi e wehe ana i kahi makana lā hānau. Hauʻoli loa ʻo ia e wehe i ka pepa wahī a lawe i waho i ka mea pāʻani. Akā, hāʻule wale nā ​​ʻāpana pepa i haehae ʻia i ka honua, ʻeā? ʻO ia ke ʻano o kēia mau ʻāpana koena. ʻAʻole lākou e pōmaikaʻi pololei i ke kino, akā e lana ana lākou i loko o ke koko. Komo kēia mau ʻāpana i loko o nā kīʻaha koko, hoʻoulu i ka mumū, a kōkua i kēlā mau waihona momona i kapa ʻia ʻo nā plaques e hoʻomaka i ke kūkulu ʻana.

No laila, ʻoiai ʻaʻole pili pololei nā triglycerides i nā paia o nā kīʻaha koko, hana pololei lākou i kahi kaiapuni no nā ʻāpana ʻino ʻē aʻe e pili ana i laila. ʻO ia ke kumu nui o ka ulu ʻana o ka atherosclerosis.

He aha ka nui o nā triglycerides e hiki ai ke hoʻoulu i ka hōʻeha puʻuwai?

Ma keʻano laulā, inā ʻoi aku kou pae triglyceride ma mua o 200 mg/dL , hoʻonui ia i kou pilikia o ka loaʻa ʻana o ka hōʻeha puʻuwai a i ʻole ka hahau. No laila, pono kākou āpau e hoʻāʻo e mālama i ko kākou pae triglyceride ma lalo o 150 mg/dL .

ʻO kaʻoiaʻiʻo, no ka hōʻemi hou ʻana i ka pilikia o ka maʻi puʻuwai, ʻoi aku ka maikaʻi o ka mālama ʻana i nā pae triglyceride ma lalo o 100 mg/dL .

Pehea e hoʻohaʻahaʻa koke ai i nā triglycerides?

Hiki i nā hoʻololi ʻana i ka ʻai a me ke ʻano o ka nohona ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae triglyceride i loko o kekahi mau mahina. Eia nō naʻe, ʻo ka hana mua, ʻo ia ke ʻike i ke kumu o ke kiʻekiʻe o kāu mau pae triglyceride. Hiki i ka Hypertriglyceridemia ke loaʻa i kekahi mau kumu. ʻO kēia mau mea:

• Nā kumu ʻai (nā ʻano ʻai kūpono ʻole)
• Nā kumu o ke ola (ka nele i ka hoʻoikaika kino, ka puhipaka, ka waiʻona)
• Kekahi mau maʻi (diabetes, nā pilikia thyroid, nā maʻi puʻupaʻa)
• Kekahi mau lāʻau lapaʻau

ʻO ka mea mua āu e hana ai ke ʻike ʻoe ua kiʻekiʻe kou pae triglyceride, ʻo ia ke ʻike i kāu kauka. E nīnau ʻo ia iā ʻoe i kekahi mau nīnau, e nānā i kāu mōʻaukala olakino, a e hoʻoholo i ke kumu o kou piʻi koke ʻana o nā pae triglyceride.

A laila, e kōkua kāu kauka iā ʻoe e hoʻomohala i kahi hoʻolālā e hoʻihoʻi i kāu mau pae triglyceride i kahi pae olakino. Hiki i kēia hoʻolālā ke komo pū me nā lāʻau lapaʻau e hoʻohaʻahaʻa i kāu mau triglycerides, ʻoiai inā kiʻekiʻe loa kou mau pae. A i ʻole, hiki ke komo pū me ka mālama ʻana i kahi maʻi olakino ma lalo.

E aʻo aku nō hoʻi kāu kauka iā ʻoe e pili ana i nā loli o ka ʻai a me ke ʻano o ka nohona. ʻOi aku ka maikaʻi o ka hahai ʻana i nā ʻōlelo aʻoaʻo pilikino a kāu kauka. Eia nō naʻe, e nānā kākou i kekahi mau alakaʻi laulā i hōʻoia ʻia e ka noiʻi e kōkua i ka hoʻohaʻahaʻa ʻana i nā triglycerides.

Nā hoʻololi ʻana i ka meaʻai e kōkua ai i ka hoʻohaʻahaʻa ʻana i nā triglycerides

ʻEhā mau "ʻenemi" meaʻai nui e hoʻokiʻekiʻe i nā pae triglyceride:

• ʻAila
• Nā momona maikaʻi ʻole(ʻOi aku ka momona saturated a me ka trans)
• Nā kalapona maʻalahi/hoʻomaʻemaʻe ʻia (berena, nā meaʻai kō)
• Nā kō ( ke kō i hoʻohui ʻia i ka meaʻai a me nā mea inu)

No laila, ʻo ka hōʻole ʻana i kēia mau mea i ka hiki ke hiki e kōkua nui iā ʻoe e hoʻemi i kāu mau triglycerides a mālama iā lākou ma kahi pae olakino.

Eia kekahi mau mea hiki iā ʻoe ke hana e hoʻohaʻahaʻa i nā triglycerides i loko o nā hui meaʻai nui ʻelima:

Hua:

• E koho i nā hua hou .
• E koho i nā hua i hoʻopaʻahau ʻia me ke kō ʻole i hoʻohui ʻia a i ʻole nā ​​hua i loko o ka wai hua. E kānana i ka wai ma mua o ka ʻai ʻana.
• E kaupalena i nā hua maloʻo (e like me nā lā a me nā prune) i hoʻokahi kīʻaha (¼ kīʻaha) i ka lā, no ka mea, ʻoi aku ke kiʻekiʻe o ke kō i nā hua maloʻo ma mua o nā hua hou.
• Mai hoʻohui i ke kō a i ʻole nā ​​mea ʻono ʻē aʻe i ka hua.

Nā mea kanu:

• E hoʻēmi i ka ʻai ʻana i nā mea kanu starch (e like me ka ʻuala, ka ʻuala, ka kulina, a me ka pi) i ka ½ kīʻaha i ka manawa.
• E kaupalena i ka ʻuala i hoʻomoʻa ʻia me ka ʻili i kahi o 85 grams (e like me ka nui hiki iā ʻoe ke paʻa i kou lima).
• E hoʻohui i nā mea kanu lau ʻōmaʻomaʻo momona i ka fiber, nā legumes, a me nā mea kanu ʻē aʻe haʻahaʻa starch i kāu papaʻai.

Nā meaʻai palaoa:

• E hoʻohana i nā palaoa holoʻokoʻa e like me ka bale, bulgur, couscous, millet, a me ka wheat germ ma ke ʻano he kīʻaha ʻaoʻao.
• I ke koho ʻana i nā cereal wela a me nā cereal anu no ka ʻaina kakahiaka, e koho i nā mea i loaʻa ma ka liʻiliʻi he 5 grams o ka fiber dietary no kēlā me kēia lawelawe ʻana.
• Eia kekahi, e koho i nā cereals i loaʻa ʻole ma mua o 8 grams o ke kō i kēlā me kēia lawelawe ʻana.
• E hoʻāʻo i ka pasta palaoa piha a i ʻole ka laiki ʻeleʻele ma kahi o ka laiki.
• I ke kūʻai ʻana i nā mea e like me ka berena, nā kuki, a me ka cereal, e nānā mua ma ka lepili e ʻike inā aia kekahi o kēia mau mea hoʻohui: ʻOats palaoa holoʻokoʻa, Bale, Kulina, Laiki, a i ʻole Huika.
• E kaupalena i nā palaoa i hoʻomaʻemaʻe ʻia. ʻO kēia mau mea ka palaoa keʻokeʻo, semolina, berena keʻokeʻo, nā keke, a me nā biscuits.

Pūmua:

• E hoʻokomo i nā iʻa i loaʻa nā waikawa momona omega-3 olakino (e like me ka salmon, mackerel, herring, tuna, a me nā sardines) i kāu meaʻai ma ka liʻiliʻi he ʻelua i ka pule.
• E koho i nā ʻiʻo wīwī (umauma moa, ʻoki pipi wīwī) a pale i nā ʻiʻo momona (puaʻa, sausage, meatballs).
• E wehe i ka momona a me ka ʻili i ʻike ʻia mai ka ʻiʻo ma mua o ka kuke ʻana.
• ʻO nā legumes (nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, nā pi) he kumu maikaʻi o ka protein.

Nā meaʻai waiū:

• E koho i ka yogurt ʻono ʻole ma kahi o ka yogurt maʻamau.
• E koho i ka waiū a me ka tīhi haʻahaʻa momona a i ʻole ka momona ʻole.

ʻO ka mea hope loa, akā ʻaʻole ka mea liʻiliʻi loa, e hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili ke kūʻai ʻoe i nā mea. ʻAi pinepine mākou i nā meaʻai i kiʻekiʻe i ke kō me ka ʻike ʻole. Inā ʻike ʻia kekahi o nā huaʻōlelo ma lalo nei ma ka hoʻomaka ʻana o ka papa inoa mea hoʻohui ma nā meaʻai a me nā mea inu i hoʻopaʻa ʻia, ʻo ia hoʻi ua kiʻekiʻe ka meaʻai i nā kō maʻalahi. E kaupalena a hoʻopau paha i kēia mau meaʻai inā hiki iā ʻoe:

• Sucrose
• Kulukose
• Fructose
• ʻO ka syrup kulina
• ʻO ka syrup kulina fructose kiʻekiʻe
• Maltose
• Meli (ʻoiai he mea maoli, ʻaʻole pono e ʻai nui)
• Molasses/Treacle (me nā kapu)

Hiki i nā lepili huahana a i ʻole nā ​​pūʻolo ke ʻōlelo "momona ʻole." He mea nui e hōʻemi i kāu ʻai momona holoʻokoʻa. Eia nō naʻe, e hoʻomanaʻo he nui nā mea ʻono i kapa ʻia ʻo "momona ʻole" i loaʻa pinepine ka nui o ke kō ma mua o nā mea momona piha, a hiki ke loaʻa ka helu like o nā calorie. No laila, e kaupalena i kēia mau mea ʻono a i ʻole e ʻimi i nā koho olakino, e like me nā hua hou a i ʻole nā ​​​​​​popsicles hau ʻole kō.

Nā hoʻololi o ke ʻano o ka nohona e kōkua ai i ka hoʻohaʻahaʻa ʻana i nā triglycerides

He mea nui hoʻi nā hoʻololi ʻana i ke ʻano o ka nohona e hoʻohaʻahaʻa i nā triglycerides. Pili kekahi mau hoʻololi i ka manawa a me ke ʻano o ka meaʻai āu e ʻai ai. Pili kekahi i kāu mau hana maʻamau i kēlā me kēia lā. E hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo:

• Mai ʻai i ka pō. E hoʻopau i kāu ʻaina ahiahi 2-3 mau hola ma mua o ka hiamoe ʻana.
• Mai hōʻalo i ka ʻai ʻana. Inā ʻoe e hana pēlā, e hoʻowalewale ʻia ʻoe e ʻai nui i ka manawa aʻe.
• E ʻai i nā meaʻai liʻiliʻi a pinepine i ka lā a pau. Ma waho aʻe o kāu mau meaʻai nui ʻekolu, e ʻai ma ka liʻiliʻi he ʻelua mau meaʻai māmā olakino.
• E hoʻoikaika kino mau. E koho i kahi hoʻoikaika kino āu e makemake ai a hana no 30 mau minuke i ka lā. He mea maikaʻi nā mea e like me ka hele wikiwiki, ka holo ʻana, ke kaʻa paikikala, a i ʻole ka ʻauʻau ʻana.
• E hele wāwae i ka hiki i kou hele ʻana i kēlā me kēia lā. E hoʻokū i kāu kaʻa ma kahi mamao iki aku, e hoʻohana i ke alapiʻi ma kahi o ka elevator, a e hoʻomaha no ʻelima mau minuke i ka wā e hana ana.
• Inā ʻoe e puhipaka, e hoʻōki.
• E kaupalena a hoʻōki loa paha i ka hoʻohana ʻana i ka waiʻona.

ʻO ka mea hope loa, kahi mea e noʻonoʻo ai.

ʻO nā Triglycerides kekahi mea e pono ai ko kākou kino, akā e like me nā mea āpau, ʻo ka nui o lākou e hoʻonui i kou pilikia o ka maʻi puʻuwai. Inā kiʻekiʻe kou mau pae triglyceride, e kamaʻilio me kāu kauka e pili ana i nā mea pilikia maʻi puʻuwai ʻē aʻe āu e loaʻa ai a me nā mea hiki iā ʻoe ke hana e hōʻemi i kou pilikia.

I ka manawa pinepine, hiki i nā hoʻololi maʻalahi i ka ʻai a me ke ʻano o ka nohona ke hana i kahi ʻokoʻa nui. ʻO ka mea nui ka kūlike. E hoʻomaka me nā hoʻololi liʻiliʻi a hana iā lākou i kēlā me kēia lā. E hoʻohui mālie i nā ʻano maikaʻi. E haʻi i kou ʻohana a me nā hoaaloha e pili ana i kāu mau pahuhopu, i hiki iā lākou ke kōkua iā ʻoe ma kāu huakaʻi. Aia kou olakino ma kou mau lima!

ʻO Triglycerides, maʻi puʻuwai, cholesterol, atherosclerosis, ʻai olakino, hoʻoikaika kino, momona koko