Mālama hoʻohaʻahaʻa Cholesterol

Anter

• Mea ʻai hoʻohaʻahaʻa Kolesterol
• Nā hana hoʻohaʻahaʻa Cholesterol
• Hoʻololi ka nohona
• Nā lāʻau hoʻohaʻahaʻa kolesterol
• Pehea e hoʻonui ai i ka HDL cholesterol (maikaʻi)

ʻO ka mālama ʻana e hoʻohaʻahaʻa i ka LDL (maikaʻi) ʻo ka cholesterol ʻaʻole mau ka lawe ʻana i nā lāʻau. ʻO ka maʻamau maʻamau ka hoʻomaka ʻana o ka lapaʻau me nā loli i kahi kaila olakino, me ka papaʻai kaulike a me ka hana o ka hoʻoikaika kino a me ka haʻalele ʻana i nā kūpaka, ka wai ʻona a me ke koʻikoʻi. Akā inā ʻaʻole lawa kēia mau hoʻololi a pau, hiki i ka cardiologist ke kauoha i ka lāʻau e kaohi i ka kolesterol.

ʻAʻole pono ka nui o nā kōkōkō ma mua o 200mg / dl a ʻo ka poʻe me ka kolesterol kiʻekiʻe e pono e hōʻoia i ke koko ma ka liʻiliʻi i hoʻokahi manawa i ka makahiki, akā ʻo ka poʻe i loaʻa ʻole nā ​​pilikia me ka cholesterol, ʻaʻole hoʻi nā hihia o ke kiʻekiʻe o ka cholesterol i ka ʻohana e hoʻāʻo ma ka liʻiliʻi ma kēlā me kēia 5 makahiki. Eia nō naʻe, ke loaʻa i nā mākua a i ʻole nā ​​kūpuna i ke kiʻekiʻe ka kolesterol, he mea nui ia e hoʻokolohua i kēlā me kēia 3 mau makahiki mai ka makahiki 20, ʻoiai inā ʻaʻole i loaʻa iā ʻoe ka kolesterol kiʻekiʻe. E ʻike he aha nā helu kuhi no ka cholesterol.

He mea nui ka mālama ʻana i nā helu kolesterol kūpono ma muli o ko lākou kiʻekiʻe e hoʻonui ai i ka makaʻi o nā maʻi maʻi maʻi a me nā hanana e like me ka puʻuwai puʻuwai, no ka laʻana, hiki ke hōʻalo ʻia me kekahi mau hana maʻalahi e hoʻokō ʻia.

Mea ʻai hoʻohaʻahaʻa Kolesterol

ʻO ka hoʻomaʻamaʻa home maikaʻi loa no ka hoʻohaʻahaʻa ʻana i ke kōkōlika kahi papaʻai pono e haʻahaʻa i ka momona a momona i nā meaʻai āpau a me ka fiber, a pono e aloha i ka pohō kaumaha. ʻO ke kūpono, aia ka BMI ma lalo o 25 kg / m2 a ʻo ka liʻiliʻi o ka pūhaka ma lalo o 102 cm no nā kāne a ʻoi aku ka liʻiliʻi ma mua o 88 cm no nā wahine.

• He aha e ʻai ai e hoʻohaʻahaʻa ai i ka kolesterol: nā huaʻai, nā lauʻai, nā kīʻaha holoʻokoʻa e like me ka oats, flaxseed a me chia, nāʻiʻo momona e like me ka iʻa a me ka moa ʻili ʻole, nā huahana soy, ka waiū momona momona a me ka yogurt, nā paʻi keʻokeʻo e like me ka cheese ricotta a me nā mea kanu i ka meaʻai kau. Pono e makemake ʻia e hoʻomākaukau i nā meaʻai i hoʻomoʻa ʻia, hoʻomohala ʻia a i ʻole me ka aila liʻiliʻi i hoʻohui ʻia i ka wā o ka kuke ʻana.

ʻO ka Eggplant kahi lāʻau kolesterol-hoʻohaʻahaʻa kūlohelohe maikaʻi, hiki ke hoʻohana ʻia i nā meaʻai a me nā wai a i ʻole ke ʻano capsule.

• He aha e hōʻalo ai i ka ʻai ʻana e hoʻohaʻahaʻa ai i ka kolesterol: ke kō, nā ʻōwili momona, nā mea ʻono i ka laulaha, nā pōpō, nā ʻaikalima, nā sausage e like me ka sausage, ka sausage a me nā salami, nā mea momona e like me ka puaʻa, ka puaʻa, ka tripe a me ka gizzard, nā meli melemele e like me cheddar a me mozzarella, ka bata, ka margarine, nā meaʻai paʻahau e like me ka pizza a me ka lasagna a me nā meaʻai palai i ka nui.

E nānā i nā ʻōlelo aʻoaʻo mai nā mea hānai e hoʻohaʻahaʻa i ke kolesterol kiʻekiʻe:

Nā hana hoʻohaʻahaʻa Cholesterol

Hāʻawi ka hana kino i ka mālama ʻana i ka cholesterol a me nā maʻi puʻuwai no ka mea he kōkua ia e lilo i ka paona, hoʻonui i ka nui o nā mākala i ke kino a hoʻoliʻiliʻi i ke kaumaha. Hoʻomaʻamaʻa i ka aerobic, e like me ka hele wāwae a kaʻa kaʻa paikikala paha, i kēlā me kēia lā ma kahi o 30 a 60 mau minuke. Paipai ʻia nō hoʻi e hoʻomaʻamaʻa i nā hoʻolālā hoʻolōʻihi a me nā hana e hoʻonui ai i ka ikaika o nā mākala, e like me ka hoʻomaʻamaʻa kaumaha

He mea nui nō hoʻi ia e hoʻohana pono ai kēlā me kēia kanaka i nā manawa liʻiliʻi i ka lā e ʻoi aku ka eleu, e like me ka hele wāwae ʻana i ka wāwae, me ka hoʻohana ʻana i ke alapiʻi ma kahi o ka ʻeleweka a me ka escalator, a me ka hele ʻana e hulahula. Inā ʻaʻole ʻoe maʻa i ka hoʻoikaika kino, eia kahi hoʻomaʻamaʻa hele wāwae maikaʻi no nā mea hoʻomaka.

Hoʻololi ka nohona

He mea nui nō hoʻi e hōʻoki i ka puhipaka a hōʻole i ka hoʻohana ʻana i nā mea inu ʻona i ka wā o ka mālama ʻana i ke kiʻekiʻe o ke kōkō, ʻoiai e hoʻonui ka waiʻona i nā triglycerides a makemake i ka loaʻa kālā. Pono ka haʻalele ʻana i ka puhipaka i ka willpower, akā hiki nō a aia kekahi mau ʻano hana i hiki ke kōkua i kēia kaʻina hana, e like me ka uahi tī ʻōmaʻomaʻo a me ka haʻalele ʻana i ka uahi paka 1 i kēlā me kēia pule, no laila e hōʻemi ana i ka hilinaʻi ʻana i ka nikotine. ʻO ka hoʻohana ʻana i nā pākuʻi nicotine kekahi ala e haʻalele ai i ka puhi pua ʻana i loaʻa nā hopena maikaʻi.

E pili ana i nā mea inu ʻona, koi ʻia e inu wale i hoʻokahi kīʻaha o ka waina ʻulaʻula i kēlā me kēia lā, ma mua o ka hiamoe, no ka mea makemake ia i ka hiamoe a waiwai i nā antioxidant e makemake i ka meaola holoʻokoʻa. ʻAʻole koi ʻia ka pia, cachaça, caipirinha a me nā mea inu ʻona ʻē aʻe akā hiki ke ʻai ʻia me ke akahai i nā lā kūikawā ma hope o ka hoʻokuʻu ʻia ʻana o ke kauka.

Nā lāʻau hoʻohaʻahaʻa kolesterol

ʻO ke kau ʻana me nā lāʻau hoʻohaʻahaʻa kolesterol e kuhikuhi mau ʻia e kāu kauka. ʻO ka hoʻomaka ʻana o ka hoʻohana ʻana i kēia mau lāʻau e pili ana i nā mea e like me ka makahiki, ke kahe o ke koko, nā kolesterol maikaʻi a me nā pae triglyceride, inā puhi paha ke kanaka a ʻaʻole paha, inā he diabetes ʻo ia a inā he mau hoahānau kona me nā kolesterol kiʻekiʻe a me nā maʻi puʻuwai.

ʻO kekahi mau lāʻau e hoʻohana pinepine ʻia e mālama i nā kolesterol: Simvastatin, Atorvastatin, Lovastatin a me Vytorin. Hoʻololi ka lāʻau e koho ai i kēlā me kēia kanaka, no ka mea pili ia i nā mea e like me ka makahiki a me ke koʻikoʻi o ka pilikia kiʻekiʻe o ka cholesterol. E nānā i kekahi mau laʻana o nā lāʻau hoʻohaʻahaʻa kolesterol.

ʻO kahi mea hou i ka lāʻau lapaʻau ka ʻāpono ʻana o ka lāʻau i kapa ʻia ʻo Praluent, kahi o kahi injection i hiki ke hoʻopili ʻia i kēlā me kēia 15 mau lā a i hoʻokahi manawa wale nō i ka mahina.

Pehea e hoʻonui ai i ka HDL cholesterol (maikaʻi)

I mea e hoʻonui ai i ka HDL (maikaʻi) kolesterol, pono e hana i ka hoʻoikaika kino e like me ka hele wāwae ʻana a i ʻole ka holo ʻana ma kahi o 3 mau manawa i ka pule. Hoʻohui ʻia, pono e hana i kahi papaʻai, hoʻoliʻiliʻi i ka ʻai ʻana o ka ʻiʻo ʻulaʻula a me nā huahana ʻoihana, e like me nā pōpō, nā kuki i hoʻopihapiha ʻia a me nā kokoleka, a me ka hoʻonui ʻana i ka ʻai o nā iʻa e like me sardine, tuna a me salmon, o nā meaʻai i momona i nā momona maikaʻi e like me avocado a me ka chestnut, i ka hoʻohui i ka hoʻohui ʻana i ka aila ʻoliva i ka salakeke.

ʻO kekahi pilikia maʻamau no ka poʻe me ke kolesterol kiʻekiʻe he triglycerides kiʻekiʻe. E nānā: Pehea e hoʻohaʻahaʻa ai i nā triglycerides e pale ai i ka hōʻeha puʻuwai.