No ke aha e waiwai ʻole ai ka Cholesterolʻai (No ka hapanui o ka poʻe)

Anter

• He aha ka kolamu?
• ʻO Cholesterol a me nā lipoproteins
• Lipoprotein haʻahaʻa haʻahaʻa (LDL)
• Lipoprotein kiʻekiʻe-kiʻekiʻena (HDL)
• Pehea ka hopena o ka dietary kolesterol i ke koko kolesterol?
• ʻO kaʻai kōmi a me nā maʻi puʻuwai
• ʻAʻole loaʻa kahi noiʻi kiʻekiʻe kiʻekiʻe i ka loulou i nā maʻi puʻuwai
• Pono ʻoe e hōʻalo i nā meaʻai kolesterol kiʻekiʻe?
• Nā ala e hoʻohaʻahaʻa ai i ke koko kiʻekiʻe o ke koko
• Ke laina lalo

Hōʻike Overview

ʻO nā pae kolesterol kiʻekiʻe ke ʻike ʻia i kahi pilikia no ka maʻi puʻuwai.

No nā makahiki he nui, ua haʻi ʻia i ka poʻe ʻo ka dietary kolesterol i nā meaʻai e hoʻāla i nā kiʻekiʻe o ke koko a kū i nā maʻi puʻuwai.

ʻO kēia manaʻo he hopena noʻonoʻo paha ia e pili ana i ka ʻepekema i loaʻa 50 mau makahiki i hala aku nei, akā ʻoi aku ka maikaʻi, ʻaʻole kākoʻo nā hōʻike hou loa iā ia.

Nānā nui kēia ʻatikala i ka noiʻi o kēia manawa e pili ana i ka dietary kolesterol a me ke kuleana o ia i ke kiʻekiʻe o ke koko kolesterol a me nā maʻi puʻuwai.

He aha ka kolamu?

ʻO Cholesterol kahi waxy, ʻano momona e like me ke kūlohelohe i kou kino.

Manaʻo ka poʻe he nui ka hōʻino ʻana o ka cholesterol, akā ʻo ka ʻoiaʻiʻo he mea nui ia no kou kino e holo.

Hāʻawi ka Cholesterol i ka hanana membrane o kēlā me kēia cell i kou kino.

Pono pū kou kino iā ia e hana i nā homone a me ka wikamina D, a hana i nā hana koʻikoʻi ʻē aʻe. Mālama wale, ʻaʻole hiki iā ʻoe ke ola me ka ʻole.

Hana i kou kino i nā kolamu āpau e pono ai, akā omo pū kekahi ia i kahi kolamu liʻiliʻi o nā kolamu mai kekahi mau meaʻai, e like me nā hua manu, ʻiʻo, a me nā huahana waiū momona momona piha

ʻO Cholesterol kahi waxy, kahi momona-like e pono ai nā kānaka e ola. Hana kou kino i ka kolamu a omo iā ia mai nā meaʻai āu e ʻai ai.

ʻO Cholesterol a me nā lipoproteins

Ke kamaʻilio ka poʻe e pili ana i ka kolesterol e pili ana i ke olakino puʻuwai, ʻaʻole lākou e kamaʻilio maʻamau e pili ana i ka kolamu ponoʻī.

Ke kuhikuhi nei lākou i nā lipoproteins - nā hanana e halihali i ka cholesterol i ke kahe o ke koko.

Hana ʻia nā Lipoproteins o ka momona (lipid) ma loko a me ka protein ma waho.

Nui a hewahewa nā ʻano lipoproteins, akā ʻo nā mea pili i ke olakino puʻuwai ka lipoprotein haʻahaʻa (LDL) a me ka lipoprotein kiʻekiʻe (HDL).

Lipoprotein haʻahaʻa haʻahaʻa (LDL)

Loaʻa iā LDL 60-70% o ka nui o nā lipoproteins koko a he kuleana no ka lawe ʻana i nā kolamu kolamu ma loko o kou kino.

Kuhi pinepine ʻia ʻo "kolekole" kolesterol, ʻoiai ua hoʻopili ʻia i ka atherosclerosis, a i ʻole ke kūkulu ʻia ʻana o ka pā i nā aʻa.

Loaʻa ka nui o ke kolamu i lawe ʻia e nā lipoproteins LDL e pili ana me ka nui o ka maʻi maʻi puʻuwai. ʻO ka ʻoiaʻiʻo, ʻo ke kiʻekiʻe o ka pae, ʻo ka nui o ka makaʻu (,).

Aia nā ʻano like ʻole o LDL, haki pinepine ʻia e ka nui. Hoʻokaʻawale pinepine ʻia lākou ma ke ʻano he liʻiliʻi, LDL paʻa a LDL nui paha.

Hōʻike nā noiʻi i ka poʻe i loaʻa ka hapa nui o nā mea liʻiliʻi i ka makaʻu nui i ka hoʻomohala ʻana i nā maʻi puʻuwai ma mua o nā mea me ka nui o nā huna ().

Eia nō naʻe, ʻaʻole ka nui o nā ʻāpana LDL ka mea nui weliweli - ʻo ia ka helu o lākou. Kapa ʻia kēia ana i ka helu liʻiliʻi LDL, a i ʻole LDL-P.

ʻO ka maʻamau, ʻo ke kiʻekiʻe o ka helu o nā ʻāpana LDL i loaʻa iā ʻoe, ʻo ka nui o kāu makaʻu i ka hoʻomohala ʻana i nā maʻi puʻuwai.

Lipoprotein kiʻekiʻe-kiʻekiʻena (HDL)

Lawe ʻo HDL i ka ʻoi loa o ke kōkō ma loko o kou kino a hoʻihoʻi ia i kou ake, kahi e hiki ai ke hoʻohana a hoʻopau ʻia paha.

Hōʻike kekahi mau hōʻike e pale ana ʻo HDL i ke kūkulu ʻana o ka pā i loko o kāu mau aʻa (4,).

Kāhea ʻia ʻo ia he "maikaʻi" kolesterol, ʻoiai ʻo ka loaʻa ʻana o ke kōkō i lawe ʻia e nā ʻāpana HDL e pili ana me ka hoʻemi ʻia o nā maʻi puʻuwai (,,).

ʻO nā lipoproteins kahi ʻāpana e hali i ke kolamu a puni kou kino. Hoʻopili ʻia kahi pae kiʻekiʻe o nā lipoproteins LDL me ka nui o ka makaʻu o ka maʻi puʻuwai, akā ʻo kahi kiʻekiʻe o HDL lipoproteins e hoʻohaʻahaʻa i kou makaʻi.

Pehea ka hopena o ka dietary kolesterol i ke koko kolesterol?

ʻO ka nui o ke kōkōlika i kāu papaʻai a me ka nui o ka cholesterol i kou koko he mau mea ʻokoʻa loa.

ʻOiai he mea kūpono paha ka hoʻāla ʻana o ka ʻai ʻana i ka kolesterol i nā kiʻekiʻe o ke koko kolokala, ʻaʻole ia e hana maʻamau pēlā.

Hoʻoponopono paʻa ke kino i ka nui o ka cholesterol i loko o ke koko ma o ka kaohi ʻana i kāna hana o ka cholesterol.

Ke iho i lalo kāuʻaiʻai o ka kolesterol, hoʻonui hou i kou kino. Ke ʻai ʻoe i ka nui o nā kolesterol, hoʻemi ʻia kou kino. Ma muli o kēia, ʻaʻohe hopena iki o nā meaʻai i loko o ka dietary kolesterol i nā pae kolesterol i loko o ka hapanui o nā kānaka (,,).

Eia nō naʻe, i kekahi poʻe, hoʻāla nā meaʻai kolesterol kiʻekiʻe i ke kiʻekiʻe o ke koko kolesterol. Loaʻa kēia mau kānaka ma kahi o 40% o ka heluna kanaka a kapa pinepine ʻia iā lākou he "hyperresppon." Kuhi ʻia kēia ʻano he genetical (,).

ʻOiai ʻoi aku ka nui o ka dietary cholesterol hoʻonui i ka LDL i kēia mau kānaka, ʻaʻole ia e hoʻonui i kā lākou makaʻi i ka maʻi puʻuwai (,).

ʻO kēia no ka mea ʻo ka hoʻonui maʻamau o nā ʻāpana LDL e hōʻike maʻamau i ka hoʻonui ʻana o nā liʻi LDL nui - ʻaʻole liʻiliʻi, LDL paʻa. ʻO ka ʻoiaʻiʻo, ʻo ka poʻe i loaʻa ka nui o nā ʻāpana LDL nui ka haʻahaʻa o ka maʻi puʻuwai ().

Hoʻomaopopo pū kekahi ʻo Hyperresputers i ka hoʻonui ʻana o nā mea HDL, kahi e hoʻopau ai i ka hoʻonui ʻana o ka LDL ma ka lawe ʻana i ka nui o ke koloka hoʻi i ke akepaʻa no ka hoʻopau ʻia ʻana mai ke kino ().

E like me ia, ʻoiai ʻo hyperresputers ʻike i ka piʻi ʻana o ka pae kolesterol ke hoʻonui lākou i kā lākou papaʻai kolamu, ʻo ka lākiō o ka LDL i ka HDL kolamu ma kēia mau kānaka e noho like ʻole a ʻaʻole paha e piʻi ka makaʻi o ka maʻi puʻuwai.

ʻOiaʻiʻo, aia kekahi mau ʻokoʻa i ka hānai, a ʻike paha kekahi mau kānaka i nā hopena maikaʻi ʻole mai ka ʻai ʻana i nā meaʻai momona kolona.

Hiki i ka hapanui o ka poʻe ke hoʻomaʻa i ka ʻai kiʻekiʻe o ka cholesterol. No laila, ʻaʻohe hopena o kaʻai dietary i nā pae kolesterol.

ʻO kaʻai kōmi a me nā maʻi puʻuwai

Kūlike ʻole i ka hilinaʻi nui, ʻaʻole nā ​​maʻi maʻi maʻi i hoʻokumu wale ʻia e ka cholesterol.

Pili nā kumu he nui i ka maʻi, e laʻa me ka mumū, ke kaumaha oxidative, ke koko kiʻekiʻe, a me ka puhipaka.

ʻOiai ʻo ka maʻi puʻuwai e hoʻokele pinepine ʻia e nā lipoproteins e halihali ana i ka kolesterol a puni, ʻo ka dietary cholesterol, iā ia iho, ʻaʻohe mea iki ma kēia.

Eia nō naʻe, hiki i ka kuke wela wela nui o nā meaʻai momona kolesterol ke kumu o ka hoʻokumu ʻia o nā oxysterols ().

Ua kuhi ka poʻe ʻepekema hiki i nā pae koko kiʻekiʻe o nā oxysterols ke kōkua i ka ulu ʻana o ka maʻi puʻuwai, akā pono nā hōʻike hou ma mua o ka hiki ʻana o nā hopena ikaika ().

ʻAʻole loaʻa kahi noiʻi kiʻekiʻe kiʻekiʻe i ka loulou i nā maʻi puʻuwai

Ua hōʻike ʻia nā noiʻi kiʻekiʻe kiʻekiʻe ʻaʻole pili ka dietary cholesterol me ka hoʻonui nui ʻana o ka maʻi puʻuwai (,).

Ua mālama ʻia ka nui o nā noiʻi ma nā hua manu. ʻO nā hua manu kahi kumu nui o ka dietary kolesterol, akā ua hōʻike ʻia kekahi mau noiʻi ʻaʻole pili i ka ʻai ʻana iā lākou me kahi kiʻekiʻe o ka maʻi puʻuwai (,,,).

ʻO ka mea hou aku, kōkua paha nā hua i ka hoʻomaikaʻi ʻana i kāu mau lipoprotein profiles, kahi e hoʻohaʻahaʻa ai i kou makaʻi.

Hoʻohālikelike hoʻokahi haʻawina i nā hopena o nā hua āpau a me kahi hua manu manu ʻole yolk ma nā pae kolesterol.

ʻO ka poʻe i ʻai i ʻekolu mau huamoa holoʻokoʻa i kēlā me kēia lā i ʻike i ka hoʻonui nui ʻana o nā hunaʻi HDL a me ka hoʻemi nui ʻana o nā liʻi LDL ma mua o ka poʻe i hoʻopau i ka nui o nā hua manu i pani.

Eia nō naʻe, he mea nui e hoʻomaopopo i ka ʻai ʻana i nā hua manu e hoʻoweliweli paha i ka poʻe me ka maʻi kō, ma ka liʻiliʻi ma ke ʻano o ka papaʻai Komohana mau. Hōʻike kekahi mau noiʻi i ka hoʻonui ʻana o ka maʻi puʻuwai i ka poʻe me ka maʻi kō e ʻai ana i nā hua ().

ʻAʻole pili kaʻaiʻai pilikino i ka makaʻu o ka maʻi puʻuwai. Hōʻike ʻia nā meaʻai kiʻekiʻe-kolesterol e like me nā hua manu ke palekana a olakino hoʻi.

Pono ʻoe e hōʻalo i nā meaʻai kolesterol kiʻekiʻe?

No nā makahiki, ua haʻi ʻia ka poʻe i ka nui o ka lawe ʻana o ka cholesterol hiki ke hōʻeha i ka maʻi puʻuwai.

Eia naʻe, ua ʻike ʻia nā noiʻi ʻana ma luna aʻe ʻaʻole kēia ka hihia ().

Nui nā meaʻai nui-kolesterol i waena o nā meaʻai momona loa o ka honua.

Hoʻopili kēia i ka pipi i hānai ʻia i ka mauʻu, nā hua manu holoʻokoʻa, nā huahana waiū momona piha, nā aila iʻa, nā ʻāpala, nā sardine, a me ke akepaʻa.

ʻO ka nui o kēia mau meaʻai i kiʻekiʻe i ka momona momona. Hōʻike nā noiʻi e hoʻololi i ka momona momona momona me ka momona polyunsaturated e hoʻemi i ka makaʻu o ka maʻi puʻuwai ().

ʻO ka hana kūpono o ka momona momona i ka ulu ʻana o nā maʻi puʻuwai he controversial ().

ʻO ka hapa nui o nā meaʻai i kiʻekiʻe i ka kolesterol he momona loa ia. Hoʻopili kēia i nā hua holoʻokoʻa, aila iʻa, sardine, a me ke akepaʻa.

Nā ala e hoʻohaʻahaʻa ai i ke koko kiʻekiʻe o ke koko

Inā he kolesterol kiʻekiʻe kou, hiki iā ʻoe ke hoʻohaʻahaʻa pinepine iā ia ma o nā loli nohona maʻalahi.

ʻO kahi laʻana, ʻo ka lilo ʻana o ke kaupaona ke kōkua i ka hoʻohuli i ke kiʻekiʻe o ke kō.

Hōʻike kekahi mau noiʻi e hiki i kahi hōʻemi kaumaha haʻahaʻa o 5-10% ke hoʻohaʻahaʻa i ka kolesterol a hoʻemi i ka hopena o ka maʻi puʻuwai i ka poʻe me ka nui o ke kaupaona (,,,).

Eia kekahi, hiki i nā meaʻai he nui ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol. Hoʻopili kēia i nā avocados, nā legume, nā nati, nā meaʻai soy, nā huaʻai, a me nā mea kanu (,,,).

ʻO ka hoʻohui ʻana i kēia mau meaʻai i kāu papaʻai hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻēmi i ka makaʻi o ka maʻi puʻuwai.

He mea nui ka hoʻoikaika kino ʻana. Ua hōʻike ʻia nā haʻawina e hoʻomaikaʻi i nā pae kolesterol a me ke olakino puʻuwai (,,).

I nā manawa he nui, hiki ke hoʻohaʻahaʻa ʻia ke kolesterol kiʻekiʻe e ka hoʻololi ʻana i ka nohona maʻalahi. ʻO ka lilo ʻana o ke kaupaona keu, ka hoʻonui ʻana i ka hoʻoikaika kino, a me ka ʻai ʻana i kahi papaʻai olakino hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai.

Ke laina lalo

ʻO nā pae kolesterol kiʻekiʻe ke kumu kūpono no ka maʻi puʻuwai.

Eia nō naʻe, ʻaʻohe mea iki o kaʻai dietary i nā pae o ke kō koko i ka hapanui o ka poʻe.

ʻO ka mea nui aku, ʻaʻohe pilina koʻikoʻi ma waena o ka cholesterol āu e ʻai ai a me kāu makaʻu i ka maʻi puʻuwai.