Ke hopohopo nei ʻoe e pili ana i kou pae cholesterol? (Cholesterol) E kamaʻilio maʻalahi kākou e pili ana i kēia.

Ua nānā paha ʻoe i ka ʻāpana 'Cholesterol' o kāu hoʻāʻo koko hou a noʻonoʻo i ke ʻano o kēlā mau helu? A i ʻole ua makaʻu iki ʻoe i ka ʻōlelo ʻana a kāu kauka, "Ua kiʻekiʻe iki kāu cholesterol a pono e kaohi ʻia?" Mai hopohopo. He pilikia kēia i loaʻa i nā poʻe he nui. I kēia lā, e kamaʻilio maʻalahi a maopopo e pili ana i ke ʻano o ka cholesterol, kona mau pono a me nā pōʻino, a pehea e pili ai i ko mākou kino.

E nānā mua kākou, he aha ka cholesterol?

I ka ʻōlelo maʻalahi, he mea momona ka cholesterol i loaʻa i loko o ko kākou koko. Hana ʻia ia i loko o ko kākou kino, ʻoi aku hoʻi i loko o ke akepaʻa. Loaʻa nō hoʻi ia i kekahi o nā meaʻai a kākou e ʻai ai. Ke lohe kākou i ka huaʻōlelo "cholesterol," manaʻo ka hapa nui o ka poʻe he mea maikaʻi ʻole ia. Akā ʻo ka ʻoiaʻiʻo, he mea nui ka cholesterol no ke olakino o ko kākou kino.

E like me ke kūkulu ʻana i hale e pono ai ka sima a me nā piliki, he mea nui ka cholesterol no ke kūkulu ʻana i nā paia o kēlā me kēia cell i loko o ko kākou kino. Eia kekahi, hana ka cholesterol i nā hana koʻikoʻi he nui, e like me ka hana ʻana i nā hormones, ka pale ʻana i nā aʻalolo, a me ke kōkua ʻana i ka ʻai ʻana.

ʻO ka cholesterol 'maikaʻi' a me ka 'maikaʻi ʻole': He aha ka ʻokoʻa?

Ua lohe paha ʻoe i kāu kauka e kamaʻilio ana e pili ana i ka "cholesterol maikaʻi" a me ka "cholesterol maikaʻi ʻole." E hoʻomaopopo kākou i ke ʻano o kēia mau mea ʻelua. E kōkua ka papa ma lalo iā ʻoe e hoʻomaopopo pono i kēia.

Pehea e hoʻomaopopo ai i kāu hōʻike koko?

Aia kekahi mau waiwai i ka hōʻike āu e loaʻa ai ke nānā ʻoe i kāu cholesterol.

• Kolesterol holoʻokoʻa
• Ka waiwai HDL
• Ka waiwai LDL

ʻOi aku ka nui o ka cholesterol holoʻokoʻa ma mua o ka huina o HDL a me LDL, no ka mea, ua komo pū kekahi mau ʻano momona ʻē aʻe i loko.

Eia kahi mea nui. Malia paha he kiʻekiʻe kou waiwai Cholesterol Holoʻokoʻa. Akā inā ʻo ke kumu o ia mea he piʻi ʻana o kou pae cholesterol HDL (maikaʻi), ʻaʻole ia he kūlana weliweli. He mea maikaʻi kēlā. Akā, inā piʻi ka waiwai Cholesterol Holoʻokoʻa ma muli o ka piʻi ʻana o ka pae cholesterol LDL (maikaʻi ʻole), ʻo ia kahi e pono ai mākou e kālele.

He aha ka lakio kolesterol?

Loaʻa kēia ma ka puʻunaue ʻana i kāu waiwai cholesterol holoʻokoʻa e kāu waiwai cholesterol HDL (maikaʻi).

Eia kekahi laʻana, inā he 200 kou Cholesterol Holoʻokoʻa a he 50 kou HDL, ʻo ka lakio he 200/50 = 4. ʻO ia hoʻi he 4:1.

He like anei nā triglycerides me ka cholesterol?

ʻAʻole. ʻO Triglycerides kekahi ʻano momona i loaʻa i loko o ke koko. E like me ka cholesterol, hana ʻia lākou e ke kino a loaʻa mai ka meaʻai. Piʻi ka pae o Triglyceride, ʻoiai ke ʻai nui mākou i nā momona saturated, nā momona trans, nā meaʻai kō, a me nā kalapona maʻalahi (e.g., berena, laiki) . I ka ʻōlelo maʻalahi, ke ʻai mākou i nā calorie ma mua o kā mākou e puhi ai i ka lā, mālama ke kino i kēlā mau calorie keu ma ke ʻano he triglycerides.

ʻAe, pehea ʻoe e kaohi ai i ka cholesterol?

ʻO ka nūhou maikaʻi, he nui nā mea hiki iā kākou ke hana e kāohi i ko kākou pae cholesterol. ʻAʻole kēia he mea hiki ke hana ʻia i ka pō hoʻokahi. Pono ia i ka hoʻokō a me ka manawa.

• E hoʻoikaika kino mau: E hoʻāʻo e hana i ka hoʻoikaika kino aerobic, e like me ka hele wāwae, ka holo ʻana, ka ʻauʻau ʻana, a i ʻole ke kaʻa paikikala, ma ka liʻiliʻi he 5 mau lā o ka pule no ka liʻiliʻi he 30 mau minuke i ka lā. Hoʻonui ka hoʻoikaika kino i ka cholesterol HDL (maikaʻi) a hoʻemi i ka cholesterol LDL (maikaʻi ʻole). Kōkua nō hoʻi ia i ka hoʻomalu ʻana i ke koko.

• He ʻai olakino no ka puʻuwai:
• Nā mea e hōʻemi ai: E hōʻemi i ka ʻaila niu, ka ʻaila pama, nā ʻaila holoholona, ​​ka pata, ka margarine, ka ʻiʻo ʻulaʻula, nā sausage, nā huahana bakena (nā mea ʻono, nā keke), a me nā meaʻai palai hohonu i ka hiki.
• Nā mea e ʻai nui ai: E hoʻokomo i nā meaʻai i loaʻa nā momona maikaʻi e like me ka iʻa waiwai i nā waikawa momona Omega-3 e like me ka salmon, mackerel, a me nā sardines, avocados, ʻaila ʻoliva, a me nā nati (cashews, peanuts - unsalted).
• Nā meaʻai waiwai i ka fiber: E hoʻokomo i nā meaʻai e like me ka oats, ka laiki ʻeleʻele, nā pīni, nā pīni ʻōmaʻomaʻo, nā mea kanu, a me nā huaʻai (ʻoi aku ka guava a me nā ʻalani, nona ka fiber hiki ke hoʻoheheʻe ʻia). Kōkua kēia i ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL.

• Lapaʻau lapaʻau: I kekahi mau hihia, ʻaʻole lawa ka ʻai a me ka hoʻoikaika kino wale nō e kāohi i kou pae cholesterol. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i ka lāʻau lapaʻau. ʻO Statins ke ʻano lāʻau lapaʻau i hoʻohana pinepine ʻia. Hoʻohaʻahaʻa lākou i nā pae cholesterol LDL a me triglyceride a hoʻokiʻekiʻe iki i nā pae HDL. Mai hoʻohana i kēia mau lāʻau lapaʻau me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.

Hiki ke hala a ʻekolu mahina e ʻike ai i nā hopena mai ka hana ʻana i kēia mau hoʻololi. Akā ʻo ka hopena o kēia hoʻoikaika ʻana he puʻuwai olakino a me ka pale ʻana mai nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau. No laila, ua kūpono ka mōhai.