Nā pono o Cholesterol a me pehea e hoʻonui ai i nā pae HDL

Anter

• Ke maikaʻi ka mea kiʻekiʻe o ke kolesterol
• 1. ʻOihana hoʻoikaika kino
• 2. ʻAʻohe puhipaka
• 3. Koho i nā meaʻai olakino
• 4. Inu i ke kaulike
• 5. E kamaʻilio me kāu kauka
• Nā pae kolamu maikaʻi loa
• Pehea e maikaʻi ai ka cholesterol?
  

Overview o ka kolesterol

Ma hope a ma hope paha, e kamaʻilio paha kāu kauka iā ʻoe e pili ana i kāu pae kolesterol. Akā ʻaʻole hana ʻia nā kōkōlika like. Ke hopohopo nui nei nā kauka e pili ana i nā pae kiʻekiʻe o nā lipoproteins haʻahaʻa haʻahaʻa (LDL), a i ʻole ka "maikaʻi" kolesterol, no ka mea hoʻonui ia i kou makaʻi o ka puʻuwai puʻuwai.

Hoʻokumu kou kino i nā LDL kolokolo āpau e pono ai, akā ua makemake ʻia kekahi poʻe e hana i nā mea hou aʻe ma mua o kā lākou e pono ai. I kou mau makahiki, piʻi aʻe kāu mau kolesterol.

ʻO nā mea ʻē aʻe e hoʻonui i ka LDL kololi e komo pū me ka ʻai ʻana i kahi papaʻai momona i nā momona momona a me nā meaʻai i hana ʻia, ke kaumaha nui, a me ka loaʻa ʻana o ka hana kino i kaupalena ʻia.

ʻOiai maikaʻi ka LDL kolesterol haʻahaʻa, pono ke kino i kekahi kolamu i mea e holo pono ai.

Ke maikaʻi ka mea kiʻekiʻe o ke kolesterol

Ma ka ʻaoʻao ʻē aʻe, inā he kiʻekiʻe kou kiʻekiʻe o nā lipoproteins kiʻekiʻe (HDL) - ka "maikaʻi" kolesterol - hāʻawi paha ia i kahi pale mai nā maʻi puʻuwai.

Kōkua ka HDL cholesterol i ke kino o ka cholesterol maikaʻi a mālama iā ia mai ka hōʻiliʻili ʻana i nā linings o kou aʻa. Hiki i ke kolesterol buildup ke alakaʻi i nā hanana olakino koʻikoʻi e like me ka puʻuwai puʻuwai a hahau paha.

ʻAʻole ʻike ʻia ka loaʻa ʻana o HDL kolesterol lalo e kumu pololei i nā pilikia. Akā he mea nui ia e kahakaha i ka ʻike ʻana i kēlā me kēia kanaka i loaʻa paha kahi nohona ola maikaʻi ʻole.

ʻO nā ʻōlelo paipai no nā koho olakino hou aʻe:

1. ʻOihana hoʻoikaika kino

Ke kiʻi nei i 30 mau minuke o ka hoʻoikaika kino - ke ʻano e hāpai i ka helu o kou puʻuwai - ʻelima mau manawa i ka pule e hiki ai ke hoʻomaikaʻi i kāu HDL cholesterol a hoʻohaʻahaʻa i kāu LDL a me nā triglycerides. Hiki i kēia ke hele wāwae, holo, ʻauʻau, paikikala, kaʻa kaʻa kaʻa, a i ʻole mea e kūpono i kou makemake.

2. ʻAʻohe puhipaka

Me he mea lā ua pono ʻoe i kahi kumu ʻē aʻe e haʻalele ai, e hoʻemi ana ka puhihaka ʻana i ka HDL cholesterol. ʻO HDL haʻahaʻa i nā mea puhipaka e waiho i nā kīʻaha koko e hāmama hou i ka hōʻino. Hiki i kēia ke hana hou i nā mea puhipaka e hoʻomohala i nā maʻi puʻuwai.

Hiki i ka haʻalele ʻana i kēia manawa ke hoʻonui i kāu kolesterol maikaʻi, hoʻohaʻahaʻa i kāu LDL a me nā triglycerides, a hāʻawi i kahi pūʻulu o nā pono olakino olakino ʻē aʻe.

3. Koho i nā meaʻai olakino

Paipai ka American Heart Association i kahi papaʻai e loaʻa ana nā ʻano hua like ʻole, nā mea kanu, nā hua piha, nā nati, nā pīni, a me nā protein māmā e like me ka soy, nā moa, a me nā iʻa. Pono e hoʻohaʻahaʻa i kāu papaʻai i ka paʻakai, kō, nā momona momona, nā momona trans, a me ka ʻulaʻula.

Ke koho ʻana i nā momona momona e like me nā momona monounsaturated a polyunsaturated, e like me nā mea i loaʻa i ka aila ʻoliva a me nā avocados, hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāu HDL kolesterol. Hāʻawi pū ka Omega-3 fatty acid i ke olakino puʻuwai.

4. Inu i ke kaulike

I kēia manawa, ʻaʻole koi ka American Heart Association i ka inu ʻalekohola no ke olakino puʻuwai ma muli o nā pilikia e pili ana i ka lawe nui ʻana o ka waiʻona. Eia nō naʻe, ka lawe ʻana i ka waiʻona kaulike - hoʻokahi inu a liʻiliʻi paha i kēlā me kēia lā no nā wahine a me ʻelua inu a liʻiliʻi paha i kēlā me kēia lā no nā kāne - hiki ke hāpai i ka HDL kolamu i kahi kekelē liʻiliʻi

5. E kamaʻilio me kāu kauka

E kamaʻilio me kāu kauka e pili ana i ka hiki ke hoʻonui i kāu kolesterol therapy me ka niacin, fibrates, a i ʻole ka omega-3 fatty acid.

Nā pae kolamu maikaʻi loa

Hiki i kahi hoʻokolohua koko maʻalahi ke hoʻokolokolo i nā pae koʻikoʻi ʻekolu i kou koko. ʻIke ʻia kēia ma ke ʻano he lipid profile. Pili nā pae kolamu olakino me ka makaʻu haʻahaʻa o ka maʻi puʻuwai.

ʻO ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi puʻuwai i kēia manawa ke kia nui no ka mālama ʻana i ka cholesterol ma mua o ka loaʻa ʻana o kahi helu kikoʻī. Pili pū paha kekahi mau ʻōlelo aʻoaʻo:

• Ke hoʻohaʻahaʻa nei i ka LDL kolesterol. ʻO nā pae ma luna o 190 milligrams per deciliter (mg / dL) e manaʻo ʻia he weliweli.
• Hoʻomaikaʻi i ka HDL kolesterol. Ma kahi o 60 mg / dL i manaʻo ʻia he pale, akā ma lalo o 40 mg / dL kahi mea pilikia no ka maʻi puʻuwai.
• Ke hoʻohaʻahaʻa nei i ka nui o ke kō. Ma lalo o 200 mg / dL paipai pinepine ʻia.
• Ke hoʻohaʻahaʻa nei i nā triglycerides. Ma lalo o 150 i manaʻo ʻia he pae maʻamau.

Ma ke ʻano holoʻokoʻa, ʻo ke ala ʻoi loa e alakaʻi ai i kahi nohona ola olakino ka nānā ʻana i nā loli e hoʻopili i nā ʻanuʻu i ke ola olakino. Hoʻopili kēia mau ʻōlelo aʻoaʻo i ka hoʻoikaika kino ʻana, ka ʻai ʻana o ka naʻau, a me ka puhipaka ʻole.

ʻO kahi pae HDL haʻahaʻa kahi hōʻailona aia kahi lumi no ka hoʻomaikaʻi ke hiki mai i ka hana ʻana i nā koho olakino puʻuwai.

Pehea e maikaʻi ai ka cholesterol?

1. ʻO kekahi o nā kolamu HDL kolamu e hoʻohaʻahaʻa i ka puʻuwai puʻuwai a me ka makaʻu ʻana i ka hahau. Hana kekahi HDL ma ke ʻano he antioxidant. Kōkua kēia i ka mālama ʻana i ka LDL mai ka hoʻouka kaua ʻia ʻana e nā radical free, i hiki ai ke hōʻeha loa i ka LDL.