Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol i kāu hoʻāʻo koko hou, akā ʻaʻole kiʻekiʻe loa, a aia ʻoe i ka pae 'borderline'? He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke lohe ʻoe i kēlā. "Auē, he cholesterol kiʻekiʻe koʻu i kēia manawa?" e noʻonoʻo paha ʻoe. Akā, mai hopohopo. Ua like kēia me ke kukui ʻōlelo aʻo e huli melemele ana ma ke kukui kaʻa. Ma mua o ka huli ʻana i ka ʻulaʻula, ʻo ia hoʻi, ua "kiʻekiʻe" kou pae cholesterol , loaʻa iā ʻoe ka manawa kūpono loa e hoʻololi i kou nohona a hoʻi i kahi pae olakino.
I ka ʻōlelo maʻalahi, inā ʻo kou pae cholesterol holoʻokoʻa ma waena o 200 a me 239 milligrams i kēlā me kēia deciliter (mg/dL), ʻo ia ka mea a mākou e kapa nei he cholesterol 'borderline'. Akā, ʻaʻole hoʻoholo ke kauka ma muli o kēlā helu wale nō. E noʻonoʻo ʻo ia i nā kumu he nui, me kāu cholesterol "maikaʻi ʻole" ( LDL ), kāu cholesterol "maikaʻi" (HDL), inā he mau maʻi ʻē aʻe kāu e like me ka maʻi diabetes , ke koko kiʻekiʻe , a inā ʻoe e puhipaka ana , e hoʻoholo ai inā pono ʻoe i ka lāʻau lapaʻau a inā paha e lawa nā hoʻololi ʻana i ke ʻano o ka nohona.
No ke aha mākou e noʻonoʻo nui ai e pili ana i ka cholesterol?
He mea ʻaila a palupalu ka cholesterol e pono ai ko kākou kino. Hoʻopuka ko kākou akepaʻa i ka nui a kākou e pono ai. Akā, loaʻa pū iā kākou ka cholesterol mai nā mea e like me nā huahana holoholona . Hoʻomaka nā pilikia ke hōʻiliʻili kēia cholesterol i loko o ke kino.
E noʻonoʻo e like me ka lepo e hōʻiliʻili ana i loko o kahi paipu wai, hoʻomaka ka cholesterol keu e hōʻiliʻili ma nā paia o ko kākou mau kīʻaha koko. Ma nā ʻōlelo lapaʻau, kapa mākou i kēia ʻo ' sclerosis '. Penei ke kūkulu ʻana o ka cholesterol a hoʻohaiki i nā kīʻaha koko. A laila, ʻaʻole loaʻa i ka puʻuwai ke koko e pono ai.
ʻO ka mea kaumaha, ʻaʻole mākou e ʻike i kekahi mau hōʻailona o ka cholesterol kiʻekiʻe. Ua like ia me kahi ʻenemi leo ʻole. ʻO ia ke kumu i ʻōlelo ʻia ai e nānā ʻia kou mau pae cholesterol ma ka liʻiliʻi i hoʻokahi manawa i kēlā me kēia 5 mau makahiki.
Hiki i kekahi poʻe ke ʻeha i ka umauma (angina). Akā i kēlā manawa, ua haiki loa nā kīʻaha koko. Inā paʻa loa kahi kīʻaha koko, ʻoi aku ka kiʻekiʻe o ka pilikia o ka hāʻule ʻana o ka puʻuwai. No laila, he mea naʻauao ke ʻike i kou pae me kahi hoʻāʻo koko ma mua o ke kali ʻana no ia mea e hana ʻia.
E hoʻomaopopo kākou i nā waiwai i loko o ka hōʻike cholesterol.
Ke hana ʻoe i kahi hoʻāʻo cholesterol (Lipid Profile), aia kekahi mau waiwai. ʻAʻole lawa ka nānā wale ʻana i ka waiwai cholesterol holoʻokoʻa. ʻO nā waiwai ʻē aʻe ka mea nui. E nānā kākou i ko lākou ʻano.
| ʻAno kolesterol | He aha ka mea e hana ʻia ai? |
|---|---|
| LDL (Lipoprotein Haʻahaʻa-Paʻa) | ʻO kēia ka "cholesterol maikaʻi ʻole." ʻO ia ka mea e hōʻiliʻili ai i loko o nā kīʻaha koko a hoʻonui i ka pilikia o ka maʻi puʻuwai. ʻOi aku ka maikaʻi o ka mālama ʻana i kēia pae i ka haʻahaʻa e like me ka hiki. |
| HDL (Lipoprotein Paʻa Kiʻekiʻe) | ʻO kēia ka "kolesterol maikaʻi." ʻO kāna hana, ʻo ia ke kiʻi i ka kolesterol maikaʻi ʻole i loko o nā kīʻaha koko a lawe aku i ke akepaʻa. A laila lawe ke akepaʻa mai ke kino mai. No laila, ʻo ke kiʻekiʻe o kēia waiwai, ʻoi aku ka maikaʻi. |
| Nā Triglycerides | ʻO kēia kekahi ʻano momona i loaʻa i loko o ke koko. Mālama ʻia ia ma ke ʻano he mau hunaola momona i loko o ke kino. ʻO ka hoʻonui ʻia o kēia waiwai e hoʻonui pū i ka pilikia o ka maʻi puʻuwai. |
Penei nā waiwai i loko o kāu hōʻike?
I kēia manawa, e nānā kākou i ke kiʻekiʻe o ka pilikia e hōʻike nei kēlā me kēia o kēia mau waiwai. Pono ʻoe e kamaʻilio me kāu kauka e pili ana i kou pilikia ma muli o kēia mau waiwai.
Wahine: Pono e ʻoi aku ma mua o 50 mg/dL.
(He mea pilikia ka noho ʻana ma lalo o kēia mau waiwai)
| Hoʻāʻo | Pae olakino | Palena | Kiʻekiʻe ka pilikia |
|---|---|---|---|
| Kolesterol holoʻokoʻa | Ma lalo o 200 mg/dL | 200 – 239 mg/dL | Ma luna o 240 mg/dL |
| Kolesterol LDL (maikaʻi ʻole) | Ma lalo o 100 mg/dL | 130 – 159 mg/dL | Ma luna o 160 mg/dL (ma luna o 190 he kiʻekiʻe loa ia) |
| ʻO ka cholesterol HDL (maikaʻi) | |||
| Nā Triglycerides | Ma lalo o 150 mg/dL | 150 – 199 mg/dL | Ma luna o 200 mg/dL (ʻoi aku ma mua o 500 he kiʻekiʻe loa) |
E hoʻomaka kākou i ka hoʻololi ma ka lumi kuke!
ʻO kahi maikaʻi loa e hoʻohaʻahaʻa ai i kāu cholesterol maikaʻi ʻole (LDL) a hoʻonui i kāu cholesterol maikaʻi (HDL) ma ka lumi kuke. ʻO ka hoʻololi ʻana i ke ʻano o kāu ʻai ʻana hiki ke hana i kahi ʻokoʻa nui.
- E hōʻemi i ka ʻiʻo ʻulaʻula: E hōʻemi i nā ʻiʻo i kiʻekiʻe i ka momona momona a me ka cholesterol, e like me ka pipi a me ka puaʻa. E koho i nā ʻoki ʻiʻo ʻoi aku ka lahilahi. E noho mamao mai nā ʻiʻo i hana ʻia, e like me nā sausage a me ka bacon.
- Wehe i ka ʻili mai ka moa: Aia ka hapa nui o ka momona i ka moa i loko o ka ʻili, no laila e wehe i ka ʻili ma mua o ka kuke ʻana.
- E ʻai i nā iʻa hou aku: E hoʻokomo i nā iʻa ʻaila e like me ka sālemona, tuna, mackerel, a me nā sardines i kāu papaʻai ma ka liʻiliʻi he ʻelua i ka pule. He mea maikaʻi loa nā waikawa momona omega-3 i loko o kēia mau meaʻai no ka puʻuwai.
- E kaupalena i ka momona momona: E kaupalena i kāu ʻai ʻana i ka waiū piha-kirimi, ka tīhi, ka pata, ka mayonnaise, ka margarine, a me ka ʻaila niu.
- ʻAi i nā meaʻai waiwai i ka fiber: E ʻai hou aku i nā meaʻai waiwai i ka fiber e like me ka oats, bale, ʻāpala, kāloti, pī, a me ke kāpeti. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole.
- E hoʻohana i nā ʻaila maikaʻi: E hoʻohana i nā momona unsaturated e like me ka ʻaila ʻoliva a me ka ʻaila canola ma kahi o ka pata a me ka shortening no ka kuke ʻana. ʻO nā nati e like me nā ʻalemona, nā cashews, a me nā avocados he mau kumu maikaʻi ia o nā momona olakino no ka puʻuwai.
He mea nui ka hoʻoikaika kino.
Hiki i ka hoʻoikaika kino ke kōkua nui i ka hoʻihoʻi ʻana i kāu mau pae cholesterol mai ka 'borderline' a i nā pae olakino.
E hana ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino ikaika i ka lā, e like me ka hele wikiwiki, ke holo paikikala , a i ʻole ka ʻauʻau ʻana. E hoʻāʻo e hoʻopau i 150 mau minuke i kēlā me kēia pule.
Ke hoʻoikaika kino ʻoe, piʻi aʻe ka helu o kou puʻuwai. Hoʻonui kēia i kāu cholesterol "maikaʻi" (HDL). ʻOi aku ka maikaʻi o ka hana ʻana i kekahi mau hoʻoikaika kino ma mua o ka hana ʻole ʻana.
E hoʻomanaʻo kākou i nā mea nui ʻē aʻe.
E hoʻemi i ke kaumaha keu
Inā ʻoe he momona loa, hiki i ka hōʻemi ʻana i ke kaumaha ke kōkua i ka hoʻohaʻahaʻa ʻana i kou pae cholesterol. ʻOiai ka hōʻemi ʻana i ka 5% o kou kaumaha kino hiki ke loaʻa ka hopena maikaʻi i kou pae cholesterol. Ke hui pū ʻia me ka ʻai a me ka hoʻoikaika kino, hiki i kekahi manawa ke like ka maikaʻi me ka lawe ʻana i ka lāʻau lapaʻau.
E hoʻōki i ka puhipaka i kēia lā.
Inā ʻoe e puhipaka, hiki i ka haʻalele ʻana i ka maʻa ke hoʻonui i kāu pae cholesterol "maikaʻi" (HDL) ma kahi o 10%. He kōkua nui kēlā ʻaʻole wale no kou puʻuwai akā no kou kino holoʻokoʻa.
E hoʻomau i ka launa pū me ke kauka.
Ke hoʻomaka ʻoe e hana i kēia mau hoʻololi ʻana i ke ʻano o ka nohona, pono e hoʻāʻo hou ʻia kou koko i nā manawa a kāu kauka e ʻōlelo ai. He mea nui kēia e ʻike inā ke kāohi ʻia nei kou pae cholesterol e kēia mau hoʻololi. I kekahi manawa, ʻaʻole lawa paha nā hoʻololi ʻana i ke ʻano o ka nohona wale nō. I ia mau hihia, hiki i kāu kauka ke aʻo iā ʻoe e hoʻomaka e lawe i nā lāʻau lapaʻau (e like me nā statins) .
Leka Lawe-Home
- ʻAʻole ia he mea e makaʻu ai i ka 'Borderline cholesterol', he hōʻike ia no ka pōʻino. ʻO kēia ka manawa kūpono loa e hana ai.
- E ʻike pono i nā waiwai LDL, HDL, a me Triglycerides ma kāu hōʻike cholesterol. E kamaʻilio me kāu kauka e pili ana i ia mea.
- E hoʻololi i kāu papaʻai. E hōʻemi i ka ʻaila, ka ʻiʻo ʻulaʻula, a me nā meaʻai ʻala, a e ʻai i nā iʻa hou aku, nā mea kanu, nā huaʻai, a me nā meaʻai waiwai i ka fiber.
- E hoʻoikaika kino i kēlā me kēia lā. E hoʻomaʻamaʻa i ka hele wāwae no 30 mau minuke ma ka liʻiliʻi i ka lā.
- Inā ʻoe he momona loa, e hoʻēmi i kou kaumaha. Inā ʻoe e puhipaka ana, e hoʻōki i kēia lā.
- E hahai pono i nā kuhikuhi a ke kauka. Inā pono, e lawe i ka lāʻau lapaʻau e like me ke kauoha.
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