Pehea e hoʻomaikaʻi ai i ka HDL kolesterol

Anter

• He aha ka mea e hana ai e hoʻonui i ka maikaʻi o ka cholesterol
• Nā ʻōuli o ka haʻahaʻa HDL kolesterol
• He aha ka mea e hoʻohaʻahaʻa ai i ka HDL kolesterol
• Nā pilikia o ka haʻahaʻa HDL kolesterol

I mea e hoʻomaikaʻi ai i ka HDL kolesterol, i ʻike ʻia he kolesterol maikaʻi, pono i kekahi e hoʻonui i ka ʻai o nā meaʻai i nā momona maikaʻi, e like me ka avocado, nā nati, nā peanuts a me nā iʻa momona, e like me ka salmon a me nā sardine.

Hana ka HDL cholesterol i ka hemo ʻana i nā mole momona mai ke koko, a hiki i ka wā e hōʻiliʻili ai lākou ke kumu i nā pilikia e like me atherosclerosis a me infarction. No laila, ʻo ka ʻōlelo aʻoaʻo e pono mau nā kumukūʻai HDL ma luna o 40 mg / dL, ma nā kāne a me nā wahine.

He aha ka mea e hana ai e hoʻonui i ka maikaʻi o ka cholesterol

I mea e hoʻonui ai i ka hoʻonui ʻana o HDL kolesterol i ke koko, pono e hoʻopau ʻia nā meaʻai momona i nā momona maikaʻi, e like me:

• Iʻa momona, e like me salemona, sardine a me nā tuna, no ka mea waiwai lākou i ka omega-3s;
• Nā hua e like me chia, flaxseed a me ka sunflower, no ka mea he mau kumu kūlohelohe lākou o ka omega-3, me ka hoʻohui i ka waiwai i nā olonā;
• Nā hua ʻaila e like me nā nati cashew, nā nati Brazil, nā pīnati, nā walnuts a me nā ʻalemona;
• ʻAilika a me ka aila ʻoliva, no ka mea waiwai lākou i nā momona momona ʻole, nā mea e kōkua ai i ke kō.

ʻO kekahi kulekele koʻikoʻi e hoʻonui i ka hoʻoikaika kino, e hoʻomaka ana i ka hoʻoikaika kino ma ka liʻiliʻi he 3 mau manawa i ka pule, no ka mea he mea kōkua ia e kaohi i ke kaupaona, kaohi ʻana i ka hana ʻana o ka kolesterol a hoʻoulu i ka pohō momona.

Nā ʻōuli o ka haʻahaʻa HDL kolesterol

ʻAʻole hiki i kahi kolamu HDL kolokolo ke hana i nā hōʻailona ma ke ʻano he hōʻailona hōʻailona, ​​akā hiki nō ke kānalua he haʻahaʻa nā pae o ka maikaʻi o ke kōkō inā nā mea e like me: momona momona o ka ʻōpū, nele i ka hana kino a me ka nui o ka ʻai o nā meaʻai momona i nā momona maikaʻi ʻole. aia ma kahi., e like me nā meaʻai palai, nā meaʻai wikiwiki, nā sausages, nā biscuits i hoʻopihapiha ʻia a me nā meaʻai mākaukau paʻa.

I kēia mau hihia, paipai ʻia e hele i ke kauka a hana i kahi hoʻokolohua koko e loiloi i nā pae kolesterol, e hoʻomaka ana i kahi lapaʻau kūpono, inā pono. Ma ka laulā, ma hope o ka hahai ʻana i nā ʻōlelo aʻoaʻo a ke kauka a me ka mea hānai, ma hope o 3 mau mahina e pono ai e hōʻike hou ʻia a hāʻule nā ​​pae o ka cholesterol a hoʻi i ka maʻamau. E nānā he aha nā kumukūʻai kūmole no ka kōkoʻolā i ka hoʻāʻo ʻana i ke koko.

He aha ka mea e hoʻohaʻahaʻa ai i ka HDL kolesterol

Hiki i ka HDL ke haʻahaʻa ma muli o nā kumu kūlohelohe e hoʻohuli i kāna hana ʻana e ke ake, a ma muli o nā ʻano nohona maikaʻi ʻole, e like me ka noho ʻana, loaʻa i kahi papaʻai maikaʻi ʻole, ke kaumaha nui, nā triglyceride kiʻekiʻe, ka puhipaka a me ka hoʻohana ʻana i nā lāʻau e hoʻololi ai lākou i ka hana hormonal. e like me corticosteroids.

ʻO nā keiki me ka HDL kolamu kolamu loaʻa pinepine ka moʻolelo o ka ʻohana o ka maʻi maʻi maʻi a i ʻole ke kaupaona nui ʻia, ʻai nui i ke kō a mai komo i kekahi hana kino. I kēia hihia, pono e hana i ka hoʻāʻo ʻana i ke kō no ka makahiki 2 mai ka 2 makahiki. ʻIke i ka mea e hana ai ke kiʻekiʻe o ka cholesterol he genetic.

Nā pilikia o ka haʻahaʻa HDL kolesterol

Ke haʻahaʻa ka cholesterol maikaʻi, me nā waiwai ma lalo o 40 mg / dL, aia ka hoʻonui ʻia o ka maʻi maʻi maʻi maʻi no ka mea hoʻonui ia i ka makaʻu o ka momona i loko o nā kīʻaha koko, keakea i ke kahe o ke kahe maʻamau a hiki i nā pilikia e like me:

• Infarction myocardial koʻikoʻi;
• Trombosis aa hohonu;
• Nā maʻi Arterial;
• Hahau.

ʻOi aku ka makaʻu o nā kūpilikiʻi mai HDL haʻahaʻa i nā kānaka i loaʻa i ka LDL kiʻekiʻe a me ka VLDL kolesterol, a ke loaʻa pū kekahi mau pilikia olakino ʻē aʻe, e like me ke kaupaona, ke kiʻekiʻe o ke koko, ka puhipaka a me ka maʻi kō. I kēia mau kūlana, ʻoi aku ka pono o ke kaulike ʻana i nā pae kolesterol.

E nānā i ka wikiō ma lalo a ʻike i kekahi mau laʻana o ka hoʻohaʻahaʻa ʻana i ka home kolesterol: