He aha ka ʻokoʻa ma waena o HDL a me LDL Cholesterol?

Anter

• HDL me ka LDL kolesterol
• E ʻike i kāu helu
• Nā kumu o ke kiʻekiʻe o ke kō
• Pehea e mālama ai i ka kolesterol kiʻekiʻe
• Ka hopena o ka papaʻai
• Outlook
• ʻLelo aʻoaʻo pale

Hōʻike Overview

Loaʻa pinepine ʻo Cholesterol i kahi pāpaʻi pume, akā pono ia no kou kino e hana pono. Hoʻohana kou kino i ka cholesterol e hana i nā hormones a me ka wikamina D, a kākoʻo i ka digestion. Hoʻokumu kou akepaʻa i ka lawa ʻana o ka cholesterol e lawelawe i kēia mau hana, akā ʻaʻole i loaʻa i kou kino ka kolesterol mai kou ake. ʻO Cholesterol kekahi i loko o nā meaʻai e like me ka meaʻai, ka waiū, a me nā manu moa. Inā ʻai ʻoe i ka nui o kēia mau meaʻai, kiʻekiʻe paha kāu pae kolesterol.

HDL me ka LDL kolesterol

Aia he ʻano nui ʻelua o ka kolesterol: lipoprotein (density) kiʻekiʻe (HDL) a me lipoprotein haʻahaʻa (LDL). Hana ʻia nā lipoproteins i ka momona a me nā protein. Holo ʻo Cholesterol i kou kino i loko o ka lipoproteins.

ʻIke ʻia ʻo HDL ma ke ʻano he "kolesterol maikaʻi" no ka mea lawe ia i ka cholesterol i kou akepaʻa e kipaku ʻia mai kou kino. Kōkua ʻo HDL e kāpae i kou kino i ka nui o ke kōkō no laila e emi ana ka hopena i kāu mau aʻa.

Kāhea ʻia ʻo LDL "kolesterol maikaʻi" no ka mea lawe ia i ka cholesterol i kou aʻa, kahi e ʻohiʻohi ai i nā paia artery. ʻO ka nui loa o ka cholesterol i loko o kāu mau aʻa e alakaʻi i kahi buildup o ka pālau i ʻike ʻia ʻo atherosclerosis. Hiki i kēia ke hoʻonui i ka makaʻu o ke kahe o ke koko i kāu mau aʻa. Inā haki kahi hāpala koko a ālai i ke aʻa i loko o kou puʻuwai a i ʻole lolo, loaʻa paha iā ʻoe ka maʻi hahau a i ʻole ka puʻuwai puʻuwai.

Hiki i ka buildup plak ke hoʻoliʻiliʻi i ke kahe o ke koko a me ka oxygen i nā mea nui. ʻO ka nele o ka oxygen i kāu mau aʻa a i ʻole nā ​​aʻa paha e alakaʻi i ka maʻi puʻupaʻa a i ʻole maʻi ākea peripheral, me ka hoʻohui ʻana i ka puʻuwai a i ʻole ka hahau.

E ʻike i kāu helu

Wahi a ka, ma luna o 31 pākēneka o ʻAmelika he LDL kolesterol kiʻekiʻe. ʻAʻole paha ʻoe i ʻike ia no ka mea ʻaʻole nā ​​kolesterol kiʻekiʻe e kumu i nā ʻōuli i ʻike ʻia.

ʻO ke ala wale nō e ʻike ai inā kiʻekiʻe kāu kolamu ma o kahi hoʻokolohua koko e ana i ka cholesterol i nā milligrams ma ka deciliter o ke koko (mg / dL). Ke hōʻoia ʻia kāu helu helu cholesterol, loaʻa iā ʻoe nā hopena no:

• Ka huina o ke kō koko: Hoʻopili kēia i kāu HDL, LDL, a me 20 pākēneka o kāu huina triglycerides.
• Nā Triglycerides: Aia kēia helu ma lalo o 150 mg / dL. ʻO Triglycerides kahi ʻano momona o ka momona. Inā kiʻekiʻe kāu triglycerides a kiʻekiʻe pū hoʻi kāu LDL a i ʻole haʻahaʻa kāu HDL, makaʻu ʻoe i ka hoʻomohala ʻana i atherosclerosis.
• HDL: ʻO ke kiʻekiʻe o kēia helu, ʻoi aku ka maikaʻi. ʻOi aku ma mua o 55 mg / dL no nā wahine a 45 mg / dL no nā kāne.
• LDL: ʻO ka lalo o kēia helu, ʻoi aku ka maikaʻi. ʻAʻole ia e ʻoi aku ma mua o 130 mg / dL inā ʻaʻohe ou maʻi puʻuwai, maʻi maʻi koko, a diabetes paha. ʻAʻole ia ma mua o 100 mg / dL inā loaʻa iā ʻoe kekahi o kēlā mau ʻano a i ʻole ke kiʻekiʻe o ka cholesterol.

Nā kumu o ke kiʻekiʻe o ke kō

ʻO nā kumu ola e hiki ai ke hoʻoulu i nā kolesterol kiʻekiʻe:

• momona
• kahi papaʻai i kiʻekiʻe i ka ʻulaʻula, nā huahana waiū momona piha, nā momona momona, nā momona trans, a me nā meaʻai i hana ʻia
• kahi pōʻai pūhaka nui (ma luna o 40 ʻīniha no nā kāne a i ʻole 35 ʻīniha no nā wahine)
• nele i ka hoʻoikaika kino maʻamau

Wahi a a, ʻo ka poʻe puhipaka ka mea haʻahaʻa o ka HDL kolamu ma lalo o ka poʻe puhipaka ʻole. Hōʻike ka noiʻi i ka haʻalele ʻana i ka puhi ʻana hiki ke hoʻonui iā HDL. Inā ʻoe puhipaka, e kamaʻilio me kāu kauka e pili ana i nā papahana hoʻomaha puhipaka a i ʻole nā ​​ʻano hana ʻē aʻe hiki iā ʻoe ke hoʻohana e haʻalele i ka puhipaka.

ʻAʻole maopopo inā pili pono ke koʻikoʻi i ke kiʻekiʻe o ke kō. Hiki i ke koʻikoʻi i hoʻokele ʻole ke alakaʻi i nā hana e hiki ai ke hoʻonui i ka LDL a me ka nui o ka cholesterol e like me ka ʻai nui ʻana i nā meaʻai momona, hana ʻole, a me ka hoʻonui ʻana i ka puhipaka.

I kekahi mau hihia, hoʻoilina ʻo LDL kiʻekiʻe. Kāhea ʻia kēia ʻano he familial hypercholesterolemia (FH). Hoʻokumu ʻia ʻo FH e kahi hoʻololi kūlohelohe e hoʻopili i ka hiki o ke ake o ke kanaka e kāpae i ke keu ʻoi loa LDL kolamu. Hiki i kēia ke alakaʻi i nā pae LDL kiʻekiʻe a me ka nui o ka hopena o ka puʻuwai a me ka hahau i ka wā ʻōpio.

Pehea e mālama ai i ka kolesterol kiʻekiʻe

E mālama i ke kiʻekiʻe o ke kōkō, paipai pinepine nā kauka i kēia ʻano loli.

• hooki ana i ka puhi baka
• ʻai i ka papaʻai olakino
• hoʻoikaika kino mau
• hoʻemi ana i ke koʻikoʻi

I kekahi manawa ʻaʻole lawa nā loli nohona, keu hoʻi inā he FH kou. Pono ʻoe i hoʻokahi a ʻoi paha nā lāʻau e like me:

• statins e kōkua i kou ake e kāpae i ka cholesterol
• nā lāʻau-paʻa-paʻa nā lāʻau e kōkua i kou kino e hoʻohana i ke kō keu e hana i ka bile
• Hiki i nā mea hoʻopili kūpikipiki ke pale i kou ʻōpū liʻiliʻi mai ka lawe ʻana i ka cholesterol a hoʻokuʻu iā ia i kāu kahena koko
• nā lāʻau i hoʻokomo ʻia i hoʻokumu i kou ake e omo i ka nui o nā LDL kolamu

Hoʻohana ʻia nā lāʻau a me nā mea hoʻoliʻiliʻi e hoʻoliʻiliʻi i nā pae triglyceride e like me ka niacin (Niacor), nā omega-3 fatty acid, a me nā fibrates.

Ka hopena o ka papaʻai

Paipai ka American Heart Association i ka ʻai ʻana i kēia mau meaʻai e kōkua ai i ka hōʻemi ʻana i ka nui o ka cholesterol a hoʻonui i ka HDL.

• kahi laulā o nā huaʻai a me nā mea kanu
• palaoa holoʻokoʻa
• moa moa ʻili ʻole, wīwī wiwi ʻole, a me ka ʻiʻo ʻulaʻula wiwi
• i hoʻomoʻa ʻia a iʻa momona paha e like me salmon, tuna, a sardine paha
• nā hua, nā nati, a me nā legume ʻole i pā ʻole ʻia
• mea kanu a mea ʻoliva paha

Hiki i kēia mau meaʻai ke hoʻonui i ka LDL cholesterol a pono e hōʻalo ʻia a ʻaʻole ʻai iki ʻia.

• ʻiʻo ʻulaʻula ʻole
• nā meaʻai palai
• nā mea i hoʻomoʻa ʻia i hana ʻia me nā momona trans a i ʻole nā ​​momona momona
• nā huahana waiū momona piha
• nā meaʻai me nā aila hydrogenated
• ʻaila tropical

Outlook

Hiki i ka kolesterol kiʻekiʻe ke pili.Akā i ka hapanui o nā hihia he hōʻailona hōʻailona ia. Ke kuhi ʻia me ka kolesterol kiʻekiʻe ʻaʻole ia he manaʻo e hoʻomohala ʻoe i ka maʻi puʻuwai a i ʻole loaʻa i kahi hahau, akā pono ia e noʻonoʻo pono ʻia.

Inā he kolesterol kiʻekiʻe kou a hana e hōʻemi iā ia, e emi paha kou makaʻi o ka maʻi puʻuwai a me ka hahau. ʻO nā hana i ke ola e kōkua ai i ka hōʻemi ʻana i ka cholesterol e kākoʻo pū i kou olakino holoʻokoʻa.

ʻLelo aʻoaʻo pale

ʻAʻole ʻōpio loa ʻoe e hoʻomaka e noʻonoʻo e pili ana i ka pale ʻana i ke kiʻekiʻe o ke kō. ʻO ka ʻai ʻana i kahi papaʻai olakino kahi hana nui i mua. Eia kekahi mau hoʻololi i hiki iā ʻoe ke hana i kēia lā:

• Kuapo i ka pasta kuʻuna me ka pasta palaoa a pau, a me ka laiki keʻokeʻo me ka laiki palaunu.
• E ʻaʻai i nā saladi me ka aila ʻoliva a me ka pīpī o ka wai lemona ma kahi o nā kālena saladi momona momona.
• ʻAi iʻa hou aku. E ʻimi no ʻelua mau lawelawe iʻa i ka pule.
• Kuapo i ka soda a i ʻole ka wai huaʻai me ka wai seltzer a i ʻole ka wai maʻamau i ʻono ʻia me nā ʻāpana huaʻai hou.
• Hoʻomoʻa i kaʻiʻo a me nā moa ma kahi o ka hoʻomoʻa ʻana i nā ʻai.
• E hoʻohana i ka yogurt Greek haʻahaʻa momona ma kahi o ka kirīmiwa kawa. Loaʻa i kahi Greek yogurt kahi ʻono tart like.
• Koho i nā cereala palaoa holoʻokoʻa ma kahi o nā ʻano kō. E hoʻāʻo e hoʻonui iā lākou me ke kinamona ma kahi o ke kō.