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.