Ka helu kuhi kino

Kūkākūkā ka ʻatikala:

• Papa kuhikuhi kino lehulehu
• Nā hōʻailona o ka hilinaʻi o ka papa kuhikuhi kino me nā pilikiaʻai
• ʻO nā hemahema i hiki ke ana ʻia ma ka helu helu kino
• ʻO nā kumu olakino olakino hou (kolesterol kiʻekiʻe) i wānana ʻia e nā kumukūʻai helu nui o ke kino
• ʻAʻole pili nā mea olakino olakino i ka papa kuhikuhi lehulehu
• ʻO ka loiloi mua i ka pono e lilo i kaupaona e ka papa kuhikuhi lehulehu

Papa kuhikuhi kino lehulehu

Ka helu kuhi kino - ka hōʻailona maʻamau o ka lakio o ke kiʻekiʻe a me ke kaumaha o ke kanaka. No ka manawa mua, ua kuhi ʻia kēia mea hōʻike i waenakonu o ke kenekulia 19 e Adolphe Quetelet (Belgian) e hōʻoia i ka hoʻokaʻawale ʻana i nā ʻano kino kūʻokoʻa i ka lāhui kanaka. I kēia manawa no kēia hōʻailona ua hoʻokumu ʻia kahi pilina pili loa me nā ʻano maʻi e weliweli i ke olakino (e like me ka maʻi ʻaʻai, nā hahau, nā puʻuwai puʻuwai, ke kiʻekiʻe cholesterol a i ʻole nā ​​maʻi ʻē aʻe o ka lipid metabolism, a me nā mea ʻē aʻe).

Ka papahana no ka helu ʻana i ka papa kuhikuhi o ka nui o ke kino: mahele ʻia ke kaupaona o ke kanaka i nā kilokika e ka square o kona kiʻekiʻe i nā mika - ʻaʻole hāʻawi kēia hoʻolālā i kahi kuhi kūpono no nā mea pāʻani a me nā ʻelemākule. Ke ana o ke ana - kg / m².

Ma muli o ka pōʻaiapili waiwai, ua hoʻoholo ʻia aia kekahi mau pilikiaʻai.

Nā hōʻailona o ka hilinaʻi o ka papa kuhikuhi kino me nā pilikiaʻai

I kēia manawa, ʻae ʻia ka ʻāpana aʻe o nā pilikia hānai e pili ana i nā helu i helu ʻia o ka papa kuhikuhi kino. Lawe ʻia ka helu kuhikuhi kino lehulehu.

ʻOkoʻa nā waiwai i loko o nā mākeke mai nā mea i ʻae ʻia i kēia manawa a hoʻokumu ʻia i ka noiʻi meaʻai hou loa. Nānā maʻamau: ma waho o nā koina BMI 18,5 - 25 kg / mXNUMX² hoʻonui ka helu pili o nā maʻi weliweli i ka hoʻohālikelike ʻana me nā waiwai pili. Akā ka hoʻonui ʻana o ka papa kuhikuhi kino i nā waiwai o 25 - 27 kg / m² alakaʻi i kahi hoʻonui i ke ola o ke ola, hoʻohālikelike ʻia me ka poʻe nona ke kaupaona maʻamau (e like me ka hoʻolālā helu papa kuhikuhi kino lehulehu). I nā huaʻōlelo ʻē aʻe, hoʻonui ʻia ka palena kiʻekiʻe o ka papa kuhikuhi o ke kino maʻamau (no nā kāne) e 8 pākēneka e pili ana i ka mea i ʻae ʻia.

ʻO nā hemahema i hiki ke ana ʻia ma ka helu helu kino

ʻOiai ʻo ka papa kuhikuhi nui o ke kino kahi hōʻailona pono o kahi predisposition i kekahi mau maʻi (kahi hōʻailona maopopo o kahi maʻi i nā dietetics), ʻaʻole hāʻawi mau kēia mea hōʻike i nā hopena pololei.

Aia ma kahi o ʻelua mau pūʻulu o ka poʻe nona ka papa kuhikuhi o ke kino e hāʻawi ʻole i nā hopena pololei (pono nā ʻano loiloi hou e ana i ka metabolism basal).

• ʻO nā mea haʻuki ʻoihana - Hoʻokaʻawale ʻia ka lakio o nā mākala i nāʻiʻo adipose ma o ka hoʻomaʻamaʻa ʻana.
• ʻO ka poʻe ʻelemākule (ʻo ka nui o ka makahiki, ʻo ka nui o ka hewa o ke ana ʻana) - mai 40 mau makahiki, ua emi ka nui o nā mākala e ka awelika o 5-7% i kēlā me kēia 10 mau makahiki e pili ana i ka palena iki ma 25-30 mau makahiki ( ).

ʻO nā kumu olakino olakino hou (kolesterol kiʻekiʻe) i wānana ʻia e nā kumukūʻai helu nui o ke kino

Ma waho aʻe o ke kū ʻana o kekahi kekelē o ka momona, nā kumu aʻe i hoʻoweliweli i ke olakino (me nā waiwai o 25-27 kg / m² Kuʻuna kino nuipa Index).

• Ke koko kiʻekiʻe (hypertension).
• ʻO ka LDL kiʻekiʻe (Lipoprotein Low Density) kolesterol - ke kumu no ka paʻa ʻana o nā aʻa e nā atherosclerotic plaques - "cholesterol maikaʻi ʻole".
• Kolesterol HDL haʻahaʻa (Lipoprotein High Density - lipoprotein kiʻekiʻena - "maikaʻi kolesterol").
• Hoʻonui i nā triglycerides (nā momona kūlike ʻole) - na lākou iho, ʻaʻole pili i nā maʻi puʻuwai. Akā ko lākou ikaika kiʻekiʻe kiʻekiʻe LDL kolesterol a hoʻohaʻahaʻa HDL kolesterol… A ʻo nā pae triglyceride kiʻekiʻe nā hopena pololei o ka lawa ʻole o ka hana kino (a i ʻole ke kaumaha nui).
• ʻO ke kō koko kiʻekiʻe (ke kumu o ka hoʻonui ʻia o nā triglycerides a, ma muli o ka hopena, ʻo ka hōʻemi ʻana o HDL kolesterol a me ka hoʻonui ʻana o ka LDL kolamu).
• ʻO ka pae haʻahaʻa o ka hoʻoikaika kino (nā pūʻulu ʻoihana mua a ʻelua hoʻi e pili ana i ka hoʻoikaika kino) - hoʻonui i ka piʻi wikiwiki o nā triglycerides, a laila Kolesterol lalo HDL a hoʻonui i ka LDL kolesterol.
• ʻO ke kō kō (kiʻekiʻe e piʻi ai nā triglycerides).
• ʻO ka puhi paka (ma ka laulā, ʻo ka puhi paka ka mea e hōʻemi ai i ka ʻāpana vascular cross-section, kahi e hoʻonui ai i ka hopena o ka kolamu LDL kiʻekiʻe a hoʻohaʻahaʻa i ka cholesterol HDL). Pono e hoʻomaopopo ʻia i loko o 5-10 mau minuke (ma muli o ke ʻano o ka paka) ma hope o ka puhi paka, hoʻonui nā moku, a ʻoi aku ka ʻoi aku ka nui, pili i ka pae awelika.

ʻAʻole pili nā mea olakino olakino i ka papa kuhikuhi lehulehu

ʻAʻole pili pono nā kumu ma lalo i ka papa kuhikuhi o ka nui o ke kino, akā pili ʻole ʻia (e laʻa me ke ʻano o ke kino a hoʻoholo maoli ʻole ʻia.

• Ua loaʻa nā maʻi maʻi puʻuwai i kou ʻohana.
• No nā wahine, ʻoi aku ka lōʻihi o ka pūhaka ma mua o 89 cm.
• No nā kāne, ʻoi aku ka lōʻihi o ka pūhaka ma mua o 102 cm.

ʻO ka loiloi mua i ka pono e lilo i kaupaona e ka papa kuhikuhi lehulehu

ʻO ka pono e lilo i kaupaona he mea kanalua ʻole ia no ka poʻe me ka papa kuhikuhi kino i helu ʻia i ka calculator koho papaʻai no ka pohō kaumaha:

• ʻoi aku ma mua a i ʻole 30 kg / m².
• mai ka laulā o 27-30 kg / m² i ke alo o ʻelua a ʻoi paha mau mea weliweli (hōʻike ʻia ma luna), pili pololei a kuhikuhi ʻole ʻia paha me ka papa kuhikuhi lehulehu.

ʻOiai ka liʻiliʻi o ke kaupaona (a hiki i ka 10% o kāu kaumaha i kēia manawa) e hoʻoliʻiliʻi nui i ka hopena o nā maʻi e pili ana i ka nui o ke kaupaona (kahi helu o nā maʻi ʻaʻai, nā puʻuwai, nā ʻeha, kiʻekiʻe LDL kolesterol, lipid metabolism nā maʻi, diabetes, hoʻohaʻahaʻa HDL kolesterol, hypertension a me nā mea ʻē aʻe he nui).

Pili i ka laulā o nā helu helu nui o ke kino 25-27 kg / m² Me ka loaʻa ʻole o kahi loiloi piha o kou olakino, ʻaʻole hiki ke hāʻawi i kahi pane kikoʻī, ʻoiai inā ʻelua a ʻoi paha mau mea ʻoi aku ka pilikia. Koi ʻia ke kūkākūkā ʻana me kāu kauka. He mea ʻoi aku paha ka maikaʻi iā ʻoe e noho ma kāu kaupaona o kēia manawa (ʻo ka lilo ʻana o ke kaumaha e hōʻeha iā ʻoe), ʻoiai inā he hoʻonui i nā waiwai ke helu ʻana i ka BMI maʻamau (keu hoʻi i ka ʻike o nā noiʻi hou). Hiki ke ʻōlelo ʻia me ke kānalua ʻole he mea makemake ia e pale i ka loaʻa ʻana o ke kaupaona.