Kahi alakaʻi i ka noho ʻana me ka maʻi diabetes a me Cholesterol kiʻekiʻe

Anter

• Ka mālama ʻana a me ka mālama ʻana i Cholesterol kiʻekiʻe
• Kū pinepine ka maʻi diabetes a me ke kiʻekiʻe o ke kolesterol
• 1. E nānā i kāu mau helu
• 2. E hāhai i ka ʻōlelo aʻoaʻo olakino maʻamau
• 3. Ma hope o ka ʻai ʻana, hele wāwae
• 4. E hanu iki i ka manawa i ʻelima mau manawa o ka pule
• 5. E hāpai i kekahi mau mea kaumaha
• 6. E hoʻolālā i nā meaʻai olakino
• 7. E makaʻala no ke koena o kou olakino
• ʻO ka lawe lawe ʻana

Hōʻike Overview

Ka mālama ʻana a me ka mālama ʻana i Cholesterol kiʻekiʻe

Inā ua hōʻoia ʻia ʻoe me ka maʻi diabetes, ʻike ʻoe he mea nui ka kaohi ʻana i kāu kō kō kō. ʻO ka nui o kāu hiki ke mālama i kēia mau pae i lalo, ʻo ka hoʻohaʻahaʻa ia i kāu makaʻu o ka hoʻomohala ʻana i ka maʻi maʻi maʻi a me nā pilikia olakino ʻē aʻe.

ʻO ka loaʻa ʻana o ka maʻi diabetes e hāʻawi iā ʻoe i kahi makaʻu kiʻekiʻe loa no ka hoʻomohala ʻana i ka kolesterol kiʻekiʻe. Ke nānā nei ʻoe i kāu helu kō kō, e nānā pū i kāu helu kolamu.

Maʻaneʻi, wehewehe mākou i ke kumu o ka hōʻike pinepine ʻana o kēia mau ʻano ʻelua, a pehea e hiki ai iā ʻoe ke hoʻokele i nā mea ʻelua me nā ʻano hana.

Kū pinepine ka maʻi diabetes a me ke kiʻekiʻe o ke kolesterol

Inā loaʻa iā ʻoe ka maʻi kō a me ka kiʻekiʻe o ke kōkōhō, ʻaʻole ʻoe wale. Ua ʻōlelo ka American Heart Association (AHA) e hoʻohaʻahaʻa pinepine ka maʻi diabetes i nā kiʻekiʻe HDL (maikaʻi) a hoʻāla i nā triglycerides a me LDL (maikaʻi) pae kolesterol. Hoʻonui kēia mau mea ʻelua i ka makaʻu no ka maʻi puʻuwai a me ka hahau.

I mea hoʻomanaʻo:

• Kuhi ʻia kahi pae LDL kolamu ma lalo o 100 milligrams / deciliter (mg / dL) he kūpono.
• 100-129 mg / dL kokoke i kahi kūpono.
• 130-159 mg / dL hoʻokiʻekiʻe ʻia ka palena palena.

Hiki ke weliweli i nā pae kolesterol kiʻekiʻe. ʻO Cholesterol kahi ʻano momona e hiki ke kūkulu i loko o nā aʻa. I ka hala ʻana o ka manawa, hiki i ka paʻakikī ke hana i kahi pāka ʻoʻoleʻa. Hoʻopōʻino kēlā i nā aʻa, e paʻakikī a ololi a pāpā hoʻi i ke kahe o ke koko. Pono ka puʻuwai e hana ʻoi aku ka pīpī i ke koko, a piʻi aʻe ka makaʻu no ka puʻuwai puʻuwai a me ka hahau.

ʻAʻole i loaʻa i nā kānaka noiʻi nā pane āpau a hoʻomau i ka hoʻopaʻapaʻa ʻana me ka pili ʻana o ka maʻi kō a me ke kiʻekiʻe o ka cholesterol. I loko o hoʻokahi noiʻi i paʻi ʻia i loko, ua ʻike lākou i ke kō kō kō, ka insulin, a me ka kolukolika e launa pū kekahi me kekahi i ke kino, a pili kekahi i kekahi. ʻAʻole maopopo iā lākou pololei pehea.

I kēia manawa, he aha ka mea nui e ʻike ai ʻoe i ka hoʻohuihui ma waena o nā mea ʻelua. ʻOiai ʻoe e mālama i kou mau kō kō i ke kaohi, hiki ke piʻi i luna kāu mau kolamu LDL. Eia nō naʻe, hiki iā ʻoe ke kaohi i kēia mau ʻano ʻelua me nā lāʻau a me nā ʻano nohona maikaʻi.

ʻO ka pahuhopu nui e hōʻemi i kou makaʻi o ka maʻi puʻuwai a me ka hahau. Inā ʻoe e hāhai i kēia mau ʻōlelo aʻoaʻo ʻehiku, e hāʻawi ana ʻoe i kou kino i ka mea e pono ai ke ola a me ka hana.

1. E nānā i kāu mau helu

ʻIke mua ʻoe he mea nui e nānā i kāu mau kō kō kō. ʻO ka manawa kēia e nānā ai i kāu helu helu cholesterol, pū kekahi. E like me ka mea i ʻōlelo ʻia ma mua, kahi pae LDL kolamu o 100 a ʻoi aku paha ka maikaʻi. E hāhai i nā ʻōlelo aʻoaʻo a kāu kauka no ka mālama ʻana i kāu pae kō kō i ke kaohi.

E nānā pono i kāu helu ʻē aʻe i ka wā o kāu kipa kauka makahiki. Hoʻopili kēia i kāu mau triglycerides a me nā pae o ke koko. ʻO ke kahe koko olakino ka 120/80 mmHg. Hōʻike ka AHA i kēlā mau mea me ka maʻi diabetes e kī no kahi kaomi koko ma lalo o 130/80 mmHg. Pono e hōʻemi ʻia ka nui o nā triglyceride ma mua o 200 mg / dL.

2. E hāhai i ka ʻōlelo aʻoaʻo olakino maʻamau

Aia kekahi mau koho nohona kaulana e hōʻemi pono i ka makaʻu o ka maʻi maʻi ʻōpū. ʻIke paha ʻoe i kēia mau mea āpau, akā e ʻike pono ke hana nei ʻoe i nā mea āpau e hiki ai ke hāhai iā lākou:

• E haʻalele i ka puhi ʻana a mai hoʻomaka paha i ka puhipaka.
• Lawe i kāu mau lāʻau āpau e like me ke kuhikuhi.
• Mālama i kahi kaupaona olakino, a i ʻole lilo i ka kaumaha inā pono ʻoe.

3. Ma hope o ka ʻai ʻana, hele wāwae

Ma ke ʻano he kanaka me ka maʻi diabetes, ua ʻike ʻē ʻoe i ka kī nui no ka mālama ʻana i kāu pae kō kō i lalo o ka kaohi.

ʻO ka hoʻoikaika kino kekahi kī no ka mālama ʻana i ke kiʻekiʻe o ke kō. Hiki ke kōkua i ka hoʻonui ʻana i nā kiʻekiʻe o HDL kolesterol, nā mea pale i nā maʻi puʻuwai. I kekahi mau hihia, hiki iā ia ke hōʻemi i nā kiʻekiʻe o ka LDL kolesterol.

Maliʻa paha ʻo ka hoʻoikaika pono kūpono loa hiki iā ʻoe ke hana e kōkua i ke kaohi ʻana i nā pae kō kō e hele wāwae ma hope o ka ʻai ʻana i kahi pāʻina.

Ua hōʻike ʻia kahi noiʻi liʻiliʻi ma Nūhōlani i paʻi ʻia ma Diabetologia ʻo ka hoʻomaikaʻi ʻana i nā pae kō kō i "kūʻi nui" ke hele wāwae nā mea komo ma hope o ka ʻaina ahiahi. Ua ʻike kēia mau mea komo i ka hoʻēmi kō kō aʻe ma mua o ka poʻe i hele wāwae wale i kēlā me kēia manawa a lākou e makemake ai.

Maikaʻi ka hele wāwae no ke kōkoʻoleki kiʻekiʻe. I loko o kahi noi 2013 i paʻi ʻia ma Arteriosclerosis, Thrombosis, a me Vascular Biology, ua hōʻike nā kānaka noiʻi i ka hele ʻana i hoʻēmi i ke kiʻekiʻe o ke kolesterol e 7 pākēneka, akā ʻo ka holo ʻana e hoʻoliʻiliʻi ia e 4.3 pakeneka.

4. E hanu iki i ka manawa i ʻelima mau manawa o ka pule

Ma waho aʻe o ka hele wāwae ʻana ma hope o ka pāʻina ʻana, he mea nui nō hoʻi e hana i kahi hoʻoikaika kino aerobic ma kahi o 30 mau minuke i kēlā me kēia lā ʻelima mau manawa i ka pule.

I loko o kahi loiloi noiʻi 2014 i paʻi ʻia i loko, ua ʻike nā kānaka noiʻi he hiki ke like ka hopena o ka hana aerobic me ka ikaika ma mua o ka hoʻonui ʻana i nā pae kolesterol.

E hoʻāʻo e hoʻokomo i kahi hele wāwae ikaika, keke kekeʻe, ʻauʻau, a i ʻole ka tennis i kāu hana maʻamau. E piʻi i ke alapiʻi, holo i kāu paikikala i ka hana, a i ʻole hui pū me kahi hoa e pāʻani i kahi haʻuki.

He mea maikaʻi nō hoʻi ka hoʻoikaika kino aerobic no ka poʻe me ka maʻi kō.

Ua hōʻike ʻia kahi noiʻi 2007 i hōʻike ʻia ua kōkua ia e hōʻemi i nā pae HbA1c i nā mea komo me ka maʻi diabetes type 2. Ua hōʻike ʻia kahi noi ʻē aʻe i mālama ʻia i ka Diabetes Care e kōkua ana ka hoʻomaʻamaʻa hoʻoikaika kino i ka hōʻemi ʻana i ka pūhaka a me nā pae HbA1c.

5. E hāpai i kekahi mau mea kaumaha

I ko mākou mau makahiki, lilo maoli mākou i ka leo o nā mākala. ʻAʻole maikaʻi kēlā no ko mākou olakino holoʻokoʻa, a i ʻole no ko mākou olakino cardiovascular. Hiki iā ʻoe ke pale aku i kēlā loli me ka hoʻohui ʻana i kekahi hoʻomaʻamaʻa kaumaha i kāu papa hana o kēlā me kēia pule.

Ua hōʻike ʻia nā kānaka noiʻi i ke aʻo ʻana ʻo Diabetes Care i hōʻike mua ʻia i ke aʻo ʻana kūʻē ʻana, a i ʻole ke aʻo ʻana i ke kaupaona, kahi ala kūpono e kaohi ai i ka kolesterol.

I loko o kahi noi 2013 i paʻi ʻia i loko o ka, ua ʻike nā kānaka noiʻi ua loaʻa i ka poʻe i loaʻa kahi papahana hāpai hāpai kaumaha i ʻoi aku ka maikaʻi HDL ma mua o ka poʻe i hana ʻole.

Pono ka hoʻomaʻamaʻa ʻana i ke kaupaona no ka poʻe me ka maʻi diabetes. I loko o kahi noi 2013 i paʻi ʻia i loko, ua ʻike nā kānaka noiʻi ua hoʻomaʻamaʻa ka hoʻomaʻamaʻa kūʻē i nā poʻe komo e kūkulu i nā mākala. Ua hoʻomaikaʻi pū kekahi i ke olakino metabolic holoʻokoʻa a hoʻemi i nā kumu pilikia i ka metabolic no ka poʻe me ka maʻi diabetes.

No ke olakino holoʻokoʻa, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka hoʻomaʻamaʻa kūʻē me kāu hoʻoikaika aerobic. Ua hōʻike nā kānaka noiʻi i ka poʻe i hui pū i nā ʻano hoʻoikaika kino i hoʻomaikaʻi i ko lākou pae kō kō. ʻO ka poʻe i hana hoʻokahi a i ʻole ka mea ʻē aʻe.

6. E hoʻolālā i nā meaʻai olakino

Ua hana mua paha ʻoe i nā loli i kāu papaʻai e kōkua ai e mālama i kāu pae kō kō i haʻahaʻa. Ke kāohi nei ʻoe i ka nui o nā carbs āu e ʻai ai i kēlā me kēia pāʻina, ke koho ʻana i nā meaʻai ma lalo o ka papa kuhikuhi glycemic, a me ka ʻai pinepine ʻana i nā meaʻai liʻiliʻi.

Inā loaʻa iā ʻoe kahi kolesterol kiʻekiʻe, e hana mau nō kēia papaʻai me ʻoe, me nā hoʻololi liʻiliʻi wale nō. E hoʻomau i ka palena ʻana i nā momona maikaʻi ʻole e like me nā mea i loko o ka ʻulaʻula a me ka waiū momona piha, a koho i nā momona momona naʻau e like me nā mea i loaʻa i nāʻiʻo momona, nā nati, nā iʻa, aila ʻoliva, nā avokado, a me nā hua flax.

A laila hoʻohui wale i nā fiber hou i kāu papaʻai. He mea nui ka fiber soluble. Wahi a ka Mayo Clinic, kōkua ia i ka hoʻohaʻahaʻa ʻana i ka LDL kolesterol.

ʻO nā laʻana o nā meaʻai i loaʻa i ka fiber soluble e komo pū me ka oats, bran, nā huaʻai, nā pīni, nā lihi, a me nā mea ʻai.

7. E makaʻala no ke koena o kou olakino

ʻOiai inā ʻoe e akahele e pili ana i ka kaohi ʻana i kāu kō kō a me kou kōkōkō koko, hiki i ka maʻi diabetes ke hoʻololi i nā ʻāpana ʻē aʻe o ke kino i ka hala ʻana o ka manawa. ʻO ia ka mea nui e noho ma luna o nā ʻaoʻao āpau o kou olakino ke hele ʻoe.

• Kou mau maka. Hiki i ke kolesterol kiʻekiʻe a me ka maʻi kō ke hoʻopili i kou olakino maka, no laila e ʻike pono e ʻike i kāu kauka maka i kēlā me kēia makahiki no ka nānā ʻana.
• ʻO kou mau wāwae. Hiki i ka maʻi diabetes ke hoʻololi i nā aʻalolo i kou mau wāwae, e hoʻoliʻiliʻi ai iā lākou. E nānā pinepine i kou mau wāwae no nā pehu, nā ʻeha, a me nā pehu, a e hōʻoia e hoʻōla kekahi mau ʻeha e like me kā lākou i manaʻo ai. Inā ʻaʻole lākou e hana, e nānā me kāu kauka.
• ʻO kou mau niho. Aia kekahi mau hōʻike e hiki i ka maʻi diabetes ke hoʻonui i ka makaʻu o nā maʻi gum. E ʻike mau i kāu kauka niho a hoʻomaʻamaʻa i ka mālama waha pono ʻana.
• ʻO kou ʻōnaehana pale maʻi. I ko mākou mau makahiki, nāwaliwali loa kā mākou ʻōnaehana pale. ʻO nā kūlana ʻē aʻe e like me ka maʻi kō e hiki ke hoʻonāwaliwali loa iā ia, no laila he mea nui e kiʻi i kāu lāʻau āpau e like me kou makemake. Kiʻi ʻia kou flu i kēlā me kēia makahiki, e nīnau e pili ana i ka lāʻau ākea shingles ma hope o kou piha ʻana i 60, a e nīnau e pili ana i ka pūpū pneumonia ma hope o kou piha ʻana i 65. Paipai pū kekahi iā ʻoe e loaʻa i kāu lāʻau hoʻomaʻi hepatitis B ma hope koke iho o kou ʻike ʻia me ka maʻi diabetes, ʻo ka poʻe me ʻoi aku ka nui o nā maʻi hepitis B.

ʻO ka lawe lawe ʻana

Hiki pinepine ka maʻi diabetes a me ke kiʻekiʻe o ke kolesterol, akā aia kekahi mau ala e mālama ai i nā ʻano ʻelua. Mālama i kahi nohona olakino a me ka nānā ʻana i kāu pae kolesterol ke loaʻa ʻoe i ka maʻi diabetes he mau ala nui ka mālama ʻana i nā kūlana ʻelua.