Pehea e hoʻohaʻahaʻa ai i kāu Cholesterol: Rx, nā loli nohona, a me nā mea hou aku

Anter

• ʻO ka pilikia me ke kōpaʻa kiʻekiʻe
• Pehea e hoʻohaʻahaʻa ai i kāu kolesterol
• 1. Lawe i kahi papaʻai hou
• 2. Hoʻomaʻamaʻa hou aku
• 3. Lilo kaupaona
• 4. Kū ka puhipaka
• 5. E kamaʻilio me kāu kauka e pili ana i nā lāʻau hoʻohaʻahaʻa kolesterol
• Statins
• Sequestrants waikiki bile
• Nā mea kāohi i ka lawe ʻana o Cholesterol
• Fibrates
• Niacin
• ʻO ka lawe lawe ʻana

He aha ka kolamu?

ʻO ka Cholesterol kahi momona, waxy waiwai i kou koko. No kekahi mau meaʻai āu e ʻai ai kekahi kolesterol. Hana ke kino i ke koena.

He mau kumu pono kā Cholesterol. Pono kou kino iā ia e hana i nā homone a me nā hunaola olakino. Akā ʻo ka loaʻa nui ʻana o ke ʻano ʻano kolesterol hiki ke hana i nā pilikia olakino.

ʻElua āu ʻano kolesterol i kou kino:

• Lipoprotein haʻahaʻa haʻahaʻa (LDL) ʻo ia ke ʻano ʻano kolekole maikaʻi ʻole e hoʻopili ana i nā aʻa. Makemake ʻoe e mālama i kāu pae ma lalo o 100 mg / dL.
• Lipoprotein kiʻekiʻe-kiʻekiʻena (HDL) ʻo ia ke ʻano olakino e kōkua i ka hoʻomaʻemaʻe ʻana i ka LDL cholesterol mai kāu aʻa. Makemake ʻoe e kau i kahi pae o 60 mg / dL a ʻoi paha.

ʻO ka pilikia me ke kōpaʻa kiʻekiʻe

Ke nui a koʻikoʻi kou cholesterol i kou koko, hoʻomaka ia e kūkulu i loko o kāu mau moku koko. Kapa ʻia kēia mau waihona kālā he plake. Hoʻopaʻikii lākou a hoʻopaʻa i kou mau aʻa, e ʻemi ana i ke koko e kahe ma waena o lākou.

I kekahi manawa hiki i kahi pālaki ke haki hāmama, a hiki i ke kōkō o ke koko ke hana ma ke kahua o ka ʻeha. Inā loaʻa ke koko i loko o ke aʻa koko i kou puʻuwai puʻuwai, hiki iā ia ke pale i ke kahe o ke koko a hana i ka puʻuwai puʻuwai.

Hiki i kahi pūpū koko ke hele pū i kahi kīʻaha koko e hānai i kou lolo. Inā hoʻohaunaele ia i ke kahe o ke koko i kou lolo, hiki iā ia ke kumu i kahi maʻi hahau.

Pehea e hoʻohaʻahaʻa ai i kāu kolesterol

ʻO ke ala mua i ka hoʻohaʻahaʻa ʻana i ka cholesterol me ka papaʻai, hoʻoikaika kino, a me nā loli nohona ʻē aʻe. Eia nā ʻōlelo aʻoaʻo ʻelima e kōkua iā ʻoe e hoʻomaka.

1. Lawe i kahi papaʻai hou

ʻO ka ʻai kūpono he ʻāpana nui ia o ka hoʻohaʻahaʻa ʻana i ka LDL cholesterol a me ka hāpai ʻana i ka HDL kolesterol. Makemake ʻoe e hōʻalo i nā momona momona a trans no ka mea hoʻonui lākou i ka LDL cholesterol. Hiki iā ʻoe ke loaʻa nā momona momona i nā meaʻai e like me:

• ʻiʻo ʻulaʻula
• nā meaʻai i hana ʻia e like me nā ʻīlio wela, bologna, a me ka pepperoni
• nā meaʻai waiū momona piha e like me ka ʻaikalima, ka waiū waiū, a me ka waiū holoʻokoʻa

Hana ʻia nā momona trans ma o ke kaʻina hana e hoʻohana i ka hydrogen e hoʻolilo i ka aila wai i loko o ka momona paʻa. Makemake nā mea hana i nā momona trans no ka mea kōkua lākou i nā meaʻai pūʻolo e noho hou no ka lōʻihi. Akā kino ʻole nā ​​trans trans no kāu mau aʻa.

ʻO kēia mau momona maikaʻi ʻole e hoʻāla wale i ka LDL cholesterol, akā e hoʻoliʻiliʻi hoʻi i ka HDL kolesterol. ʻO ia ke kumu e pale aku ai iā lākou āpau, inā hiki. E ʻike ʻoe i nā momona trans ma nā meaʻai e like me:

• nā meaʻai palai
• ʻai wikiwiki
• 'ōpala nā mea kālua e like me nā kuki, nā pahūpahū, a me nā kīʻaha

Ma kahi o, e kiʻi i kou momona mai nā monounsaturated olakino a me nā kumu waiwai polyunsaturated e like me:

• nā iʻa momona e like me ka salemona, ke tuna, ka iʻa, herring, a me nā sardine
• ʻoliva, canola, safflower, sunflower, a me nā aila grapeseed
• ʻāpala
• nā nati e like me nā walnuts a me nā pecans
• na anoano
• ʻūhā

ʻOiai maikaʻi kekahi kolesterol i kāu papaʻai, e hoʻāʻo ʻaʻole e hoʻonui loa. Ka palena ʻana i nā meaʻai e like me ka waiūpaka, ka tī, ka ʻāpala, nā hua moa, a me nā ʻiʻo aʻa, i kiʻekiʻe loa i ke kolesterol.

Eia kekahi, e nānā i ka nui o ke kō a me ka palaoa i hoʻomaʻemaʻe ʻia āu e ʻai ai. Hoʻopili me nā hua āpau e like me ka palaoa, ka laiki palaunu, a me ka oatmeal. ʻOi nā kīʻaha āpau i kiʻekiʻe i ka fiber, kahi e kōkua ai e hemo i ka nui o ke koloka mai kou kino.

E hoʻopuni i ke koena o kāu papaʻai hoʻoliʻiliʻi kolesterol me ka nui o nā huaʻai momona a me nā mea kanu, a me nā protein momona e like me ka moa ʻili ʻole, nā pīni, a me ka tofu.

2. Hoʻomaʻamaʻa hou aku

Pono pono ke olakino no kou olakino holoʻokoʻa a me kou olakino, akā hiki nō ke kōkua i ka hoʻonui ʻana i kāu HDL kolamu. E hoʻāʻo e loaʻa iā 30 a 60 mau minuke o ka hoʻoikaika kino aerobic ma nā lā he nui o ka pule.

Inā hoʻopaʻa ʻia ʻoe no ka manawa, e uhaʻi i kāu hana i nā ʻāpana i hiki ke mālama ʻia. Hele wāwae no 10 mau minuke i ke kakahiaka, 10 mau minuke i ka wā awakea, a 10 mau minuke ke hoʻi mai ʻoe i ka hale mai ka hana a kula paha. Hoʻokomo i ka hoʻomaʻamaʻa ikaika me nā kaupaona, nā paʻa hoʻoikaika kino, a i ʻole ke kūpaʻa ʻana o ke kino ma ka liʻiliʻi i ʻelua mau pule.

3. Lilo kaupaona

ʻO ka ʻai pono ʻana a me ka hoʻoikaika pinepine ʻana e kōkua iā ʻoe e ʻoki. Inā nui a momona paha ʻoe, ʻo ka lilo o 5 a 10 mau paona paha ka lawa e hoʻomaikaʻi i kāu pae kolesterol.

4. Kū ka puhipaka

ʻO ka puhipaka kahi hana maikaʻi ʻole no nā kumu he nui. Ma waho aʻe o ka hoʻonui ʻana i kāu makaʻu o ka maʻi ʻaʻai a me ka maʻi ʻaʻa, ʻo nā kemika i ka uahi paka ka mea e hōʻino i kou mau kīʻaha koko a me ka wikiwiki i ke kūkulu ʻia ʻana o nā pā i loko o kou aʻa.

He mea paʻakikī loa ka haʻalele ʻana i ka puhipaka, akā nui nā kumuwaiwai i loaʻa. E kamaʻilio me kāu kauka e pili ana i nā hui kākoʻo a i ʻole nā ​​papahana hiki iā ʻoe ke hui pū me ke kōkua.

Hiki iā ʻoe ke loaʻa i ke kākoʻo ma o ka polokalamu kelepona e like me QuitNet, i kōkua i ka poʻe e hoʻāʻo nei e haʻalele i ka puhipaka e launa pū kekahi me kekahi. A i ʻole, hoʻoiho iā QuitGuide e aʻo hou aʻe e pili ana i kāu mau mea hoʻoheheʻe a nānā i kāu makemake.

5. E kamaʻilio me kāu kauka e pili ana i nā lāʻau hoʻohaʻahaʻa kolesterol

Inā ʻaʻole kōkua nā loli nohona e hoʻohaʻahaʻa i kāu kolamu maikaʻi ʻole, e kamaʻilio me kāu kauka e pili ana i nā lāʻau i kuhikuhi ʻia e hiki ke kōkua. ʻO kekahi o kēia mau lāʻau e hoʻohaʻahaʻa i ka LDL cholesterol, ʻoiai e hoʻonui ana kekahi i ka HDL cholesterol. Hana kekahi i nā mea ʻelua.

Statins

Pāpala ʻo Statins i kahi mea a kou ake e hoʻohana ai e hana i ka cholesterol. ʻO ka hopena, huki kou ake i nā kolesterol hou aʻe mai kou koko. Eia kekahi laʻana o nā statins:

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

Sequestrants waikiki bile

Hoʻopili nā mea hoʻolaʻa acid i nā bile acid, i pili i ka digestion. Hana kou akepaʻa i nā acid bile e hoʻohana nei i ka cholesterol. Ke loaʻa ʻole nā ​​waikawa o ka bile, pono i kou ake e huki i ke kō keu mai kou koko e hana hou aʻe.

ʻO nā laʻana o nā sekela acid bile e komo pū me:

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

Nā mea kāohi i ka lawe ʻana o Cholesterol

Pale aku nā mea kāwili Cholesterol i kou ʻōpū mai ke komo ʻana e like me ka nui o ke kolamu. ʻO Ezetimibe (Zetia) kahi lāʻau i kēia papa. I kekahi manawa ua hui ʻia ʻo Zetia me kahi statin.

Fibrates

Hoʻonui ka Fibrates i ka HDL kolesterol a me nā triglyceride haʻahaʻa - kekahi ʻano momona i kou koko. ʻO nā laʻana me:

• clofibrate (Atromid-S)
• fenofibrate (Tricor)
• gemfibrozil (Lopid)

Niacin

ʻO Niacin kahi huaola B e hiki ke kōkua i ka hāpai ʻana i ka HDL kolesterol. Loaʻa ia i nā māka Niacor a me Niaspan.

ʻO ka lawe lawe ʻana

Hiki iā ʻoe ke hoʻohaʻahaʻa i kāu kolamu maikaʻi ʻole - a hāpai i kāu kōkōlani maikaʻi - me kekahi mau loli nohona maʻalahi. Hoʻopili kēia i ka ʻai ʻana i ka papaʻai olakino a me ka hoʻoikaika kino maʻamau. Inā ʻaʻole lawa nā loli nohona, e kamaʻilio me kāu kauka e pili ana i nā lāʻau lapaʻau.