7 mau ʻōlelo aʻoaʻo inā ʻoe e hoʻomaka nei i ka mālama ʻana no Cholesterol kiʻekiʻe

Anter

• 1. E wehewehe i kāu mau pilikia
• 2. E ʻike i kāu mau pahuhopu
• 3. Hoʻololi i kāu papaʻai
• 4. E hoʻoikaika hou
• 6. E haʻalele i ka puhi baka
• 7. E noʻonoʻo i nā lāʻau lapaʻau
• Statins
• Sequestrants waikiki bile
• Nā mea kāohi i ka lawe ʻana o Cholesterol
• Niacin
• ʻO ka lawe lawe ʻana

He aha ka kolesterol kiʻekiʻe?

ʻO Cholesterol kahi momona momona e holo i kou koko. Hana kou kino i kekahi kolesterol, a loaʻa iā ʻoe ke koena mai nā meaʻai āu e ʻai ai.

Pono kou kino i kahi kolesterol e kūkulu i nā hunaola olakino a hana i nā homone. Akā ke nui a keu ʻoe i ka cholesterol, ʻohiʻohi ia i loko o kou mau aʻa a ālai i ke kahe o ke koko. ʻO ka loaʻa ʻana o ke kolesterol kiʻekiʻe i hoʻomaʻamaʻa ʻole ʻia hiki ke hoʻonui i kou makaʻu no ka maʻi puʻuwai, ka puʻuwai puʻuwai, a me ka hahau.

ʻElua ʻano o ke kolako:

• Lipoprotein haʻahaʻa haʻahaʻa (LDL) ʻO ka kolesterol ka ʻano maikaʻi ʻole e kūkulu i loko o kāu aʻa.
• Lipoprotein kiʻekiʻe-kiʻekiʻena (HDL) ʻO ka cholesterol ke ʻano olakino e kōkua i ka hoʻomaʻemaʻe i ka LDL kolesterol mai kou koko.

Inā kiʻekiʻe loa kāu LDL a i ʻole ka nui o nā kolesterol, hiki i kāu kauka ke koi aku i nā loli nohona a me nā lāʻau e hoʻomaikaʻi iā lākou. Eia nā ʻōlelo aʻoaʻo ʻehiku e kōkua i ka lawe ʻana i kāu helu i kahi pae olakino.

1. E wehewehe i kāu mau pilikia

ʻAʻole paha ʻo ka kolesterol kiʻekiʻe wale nō ka mea hoʻoweliweli i kou puʻuwai. Ke loaʻa nei i kekahi o kēia mau kumu pilikia hiki ke hoʻonui i kou manawa o ka puʻuwai puʻuwai a i ʻole ka hahau ʻana.

• kahi moʻolelo ʻohana o ka maʻi puʻuwai
• kahe koko kiʻekiʻe
• puhipaka
• ka nele i ka hoʻoikaika kino
• momona
• diabetes

Inā loaʻa iā ʻoe kekahi o kēia mau pilikia, e kamaʻilio me kāu kauka e pili ana i nā ala e mālama ai iā lākou.

2. E ʻike i kāu mau pahuhopu

E noi i kāu kauka i ka nui o kāu e pono ai e hoʻohaʻahaʻa i kāu mau kolamu LDL kolamu a hoʻonui i kāu kiʻekiʻe HDL kolamu. Kūpono nā pae aʻe:

• huina kolesterol: ma lalo o 200 mg / dL
• LDL kolamu: emi ma mua o 100 mg / dL
• HDL cholesterol: 60 mg / dL a ʻoi aku paha

Ma lalo iki paha o ke kiʻekiʻe o kāu pae koloka a ʻoi paha, kaukaʻi ʻia i kou mau makahiki, ke kāne, a me nā pōpilikia maʻi maʻi puʻuwai.

3. Hoʻololi i kāu papaʻai

Ke hana nei i kekahi mau hoʻololi i kāu papaʻai hiki ke kōkua i ka lawe ʻana i kāu mau helu ma lalo o ka kaohi. Hōʻalo a kau palena paha i nā meaʻai i loaʻa i kēia mau ʻano momona:

• ʻO nā momona momona. Hoʻonui nā huahana holoholona i ka LDL kolesterol. ʻO ka ʻiʻo ʻulaʻula, ka waiū waiū momona piha, nā hua manu, a me nā aila mea kanu e like me ka niu a me ka niu niu kiʻekiʻe i ka momona momona.
• Nā momona momona Hana nā mea hana i kēia mau momona hana ma o ke kaʻina hana kemika e hoʻohuli i ka aila mea kanu wai i loko o kahi paʻa. ʻO nā meaʻai i loko o nā momona trans e komo pū me nā meaʻai palai, nā meaʻai wikiwiki, a me nā mea i hoʻomoʻa ʻia. Haʻahaʻa kēia mau meaʻai i kaʻai, a kau lākou i ke kaumaha a hāpai i kāu pae kolamu LDL.

ʻO ka hapa nui o nā meaʻai i helu ʻia ma luna he kiʻekiʻe hoʻi i ka kolesterol, e like me ka ʻulaʻula a me nā mea hana waiū momona.

Ma ka ʻaoʻao ʻē aʻe, hiki i kekahi mau meaʻai ke kōkua i ka hoʻohaʻahaʻa pololei ʻana i ka LDL koloka a palaka paha i kou kino mai ka lawe ʻana i ka cholesterol. Loaʻa kēia mau meaʻai:

• nā hua a pau e like me ka ʻoka a me ka bale
• nā nati a me nā hua
• ʻāpala
• pīni
• nā aila mea kanu olakino e like me ka sunflower, safflower, a me ka aila ʻoliva
• iʻa momona e like me ka salemona, mackerel, a me ka herring
• soya
• nā hua e like me nā ʻoma, nā pears, a me nā hua
• wai ʻalani, margarine, a me nā huahana ʻē aʻe i hoʻopaʻa ʻia me nā sterol a me nā stanol

4. E hoʻoikaika hou

ʻO ka hele wikiwiki a holo kaʻa paha i kēlā me kēia lā hiki ke hoʻonui i kāu mau HDL kolesterol pae, kahi e kōkua ai e kāhili i ka nui o ka LDL mai kou kahe koko. E hoʻāʻo e komo i loko o 30 mau minuke o ka hoʻoikaika kino aerobic hoʻoikaika kino he ʻelima mau lā i ka pule.

Lawe i ke kaupaona keu a puni kāu ʻāpana waena hiki ke hoʻonui i kou LDL a hoʻohaʻahaʻa i kāu pae HDL. ʻO ka lilo ʻana o 10 pākēneka wale nō o kou kaumaha i ke kino e kōkua i ka lawe ʻana i kāu helu. Hiki i ka meaʻai maikaʻi a me ka hoʻoikaika mau i ke kōkua iā ʻoe e hoʻokahe i ka kaupaona.

6. E haʻalele i ka puhi baka

Ma waho aʻe o ka hoʻonui ʻana i kou makaʻi no ka maʻi ʻaʻai a me COPD, hiki i ka puhi paka ʻana ke hopena maikaʻi ʻole i kāu pae kolesterol. ʻO ka poʻe puhipaka, loaʻa i ka nui o ke kolesterol, kiʻekiʻe o ka LDL, a me nā pae HDL haʻahaʻa.

ʻOi aku ka maʻalahi o ka haʻalele ʻana ma mua o ka hana ʻana, nui nā koho. Inā ua hoʻāʻo ʻoe i kekahi mau ʻano hana a ua kūleʻa, e noi i kāu kauka e paipai i kahi hoʻolālā hou e kōkua iā ʻoe e hōʻoki i ka puhihihi ʻana no ka maikaʻi.

7. E noʻonoʻo i nā lāʻau lapaʻau

ʻO kahi lāʻau lapaʻau ke koho ʻana inā he loli ka nohona wale nō i hoʻomaikaʻi ʻole i kāu mau pae kolesterol. E kamaʻilio me kāu kauka e pili ana i nā koho kūpono loa nāu. E noʻonoʻo lākou i nā pilikia o ka maʻi puʻuwai a me nā kumu ʻē aʻe i ka hoʻoholo ʻana inā e kuhikuhi i kekahi o kēia mau lāʻau hoʻohaʻahaʻa kolesterol.

Statins

Paʻa nā lāʻau Statin i kahi mea e pono ai i kou kino e hana i ka cholesterol. Hoʻoiho kēia mau lāʻau i ka LDL cholesterol a hoʻonui i ka HDL cholesterol:

• atorvastatin (Lipitor)
• fluvastatin (Lescol XL)
• lovastatin (Altoprev)
• pitavastatin (Livalo)
• pravastatin (Pravachol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

ʻO nā hopena ʻē aʻe o nā statins:

• ʻeha ʻeha a ʻeha hoʻi
• hoʻonui i nā kō kō kō
• nausea
• ʻeha poʻo
• pāhoehoe
• kōpaʻa
• ʻōpū o ka ʻōpū

Sequestrants waikiki bile

Paʻa nā mea hoʻomake i ka acid acid i kou mau ʻōpū mai ka lawe ʻia ʻana i loko o kou koko. I mea e hana hou ai i kēia mau mea digestive, pono i kou ake e huki i ka cholesterol mai kou koko, kahi e hoʻohaʻahaʻa ai i kāu mau pae kolesterol.

Hoʻopili kēia mau lāʻau:

• cholestyramine (Prevalite)
• ʻO Colesevelam (Welchol)
• colestipol (Colestid)

Nā hopena o ka hopena o ka bile acid sequestrants:

• puʻuwai puʻuwai
• ʻōhūhū
• ʻenekini
• kōpaʻa
• nausea
• pāhoehoe

Nā mea kāohi i ka lawe ʻana o Cholesterol

Hoʻopiʻi ka mea hoʻowahāwahā Cholesterol i ka kolesterol lalo e ka pale ʻana i ka lawe ʻia ʻana o ka cholesterol i loko o kou ʻōpū. ʻElua mau lāʻau i kēia papa. Hoʻokahi ka ezetimibe (Zetia). ʻO ka ʻē aʻe he ezetimibe-simvastatin, kahi e hui pū ai i kahi mea kaohi kūpikipiki kolesterol a me kahi statin.

Nā hopena ʻē aʻe o nā mea hoʻopili kūpikipiki kolesterol:

• ʻeha ka ʻōpū
• ʻenekini
• kōpaʻa
• ʻehaʻeha mākala
• luhi
• nāwaliwali

Niacin

ʻO Niacin kahi huaola B e hiki ke kōkua i ka hāpai ʻana i ka HDL kolesterol. ʻO Niacor a me Niaspan nā inoa inoa inoa niacin. Nā hopena ʻē aʻe o ka niacin:

• ka holoi ʻana o ka maka a me ka ʻāʻī
• ʻūlili
• ʻūpā
• ʻeha ka ʻōpū
• nausea a me ka luaʻi
• pāhoehoe
• hoʻonui i nā kō kō kō

ʻO ka lawe lawe ʻana

Hiki i nā ʻano hoʻololi o ke ʻano ke kōkua iā ʻoe e mālama i nā kiʻekiʻe o ke kolesterol. Hoʻopili kēia i ka ʻai ʻana i ka papaʻai olakino puʻuwai, hoʻoikaika mau, a me ka mālama ʻana i ke kaupaona olakino. Inā ʻaʻole lawa kēlā mau loli, e kamaʻilio me kāu kauka e pili ana i nā lāʻau i kuhikuhi ʻia e hiki ke kōkua i ka mālama ʻana i ka kolesterol kiʻekiʻe.