Contents
ʻO Cholesterol – He mea momona kēia e pili ana i nā mea ola a pau. Pono e hoʻomaopopo ʻia ʻo 20-30% wale nō ke komo i ke kino me ka meaʻai. ʻO ke koena o ka cholesterol (ʻano like me ka cholesterol) i hana ʻia e ke kino ponoʻī. No laila, hiki ke nui nā kumu o ka piʻi ʻana o kona pae i ke koko.
ʻO ka cholesterol kiʻekiʻe - he aha ka manaʻo?
Ke kamaʻilio nei nā kauka e pili ana i ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol i ke koko ke ʻoi aku ka nui o nā hōʻailona ma mua o ka hapakolu. I ka poʻe olakino, ʻoi aku ka liʻiliʻi o ka cholesterol ma mua o 5,0 mmol / l (hiki iā ʻoe ke ʻike hou aʻe ma aneʻi: ka maʻamau o ka cholesterol i ke koko e ka makahiki). Eia naʻe, ʻaʻole ʻo nā mea momona a pau i loko o ke koko he mea weliweli, akā he lipoproteins haʻahaʻa haʻahaʻa wale nō. Hoʻoweliweli lākou ma muli o ke ʻano o ka hōʻiliʻili ʻana ma nā paia o nā kīʻaha koko a ma hope o kekahi manawa e hana ʻia nā plaque atherosclerotic.
Ma ka ʻili o ka ulu i loko o ka moku, hoʻomaka mālie ka thrombus (ʻo ia ka nui o nā platelets a me nā protein koko). ʻOi aku ka liʻiliʻi o ka moku, a i kekahi manawa, ʻoki ʻia kahi ʻāpana liʻiliʻi mai ka ʻāʻī, e neʻe pū ana me ke kahe ʻana o ke koko i loko o ka moku a hiki i kahi e ʻoki loa ai ka moku. Ma laila kahi e paʻa ai ka ʻōpala. Ke alakaʻi nei kēia i ka ʻoiaʻiʻo e hoʻopilikia ʻia ke kahe koko, kahi e pilikia ai kekahi kino. ʻO ka manawa pinepine, ua paʻa nā aʻa o ka ʻōpū, nā ʻāpana haʻahaʻa, ka spleen a me nā puʻupaʻa (ma ka manawa like, ʻōlelo nā kauka ua loaʻa kahi puʻuwai puʻuwai o kekahi a i ʻole kekahi okana). Inā pilikia ka moku e hānai ana i ka puʻuwai, a laila he myocardial infarction ka mea maʻi, a inā i nā moku o ka lolo, a laila he hahau.
Holo mālie a ʻike ʻole ʻia ka maʻi no ke kanaka. Hiki i ke kanaka ke ʻike i nā hōʻailona mua o ka loaʻa ʻole o ke koko i kahi okana wale nō ke pani ʻia ke aʻa e ka hapalua. ʻO ia hoʻi, aia ka atherosclerosis i kahi pae holomua.
ʻO ke ʻano o ka hōʻike ʻana o ka maʻi iā ia iho e hilinaʻi i kahi i hoʻomaka ai ka cholesterol e hōʻiliʻili. Inā paʻa ka aorta, e hoʻomaka ana ke kanaka e ʻike i nā hōʻailona o ka hypertension. Loaʻa ʻo ia i kahi aneurysm aortic a me ka make inā ʻaʻole i lawe ʻia nā hana therapeutic kūpono i ka manawa.
Inā hoʻopaʻa ʻia ka cholesterol i nā aortic arches, a laila e alakaʻi kēia i ka ʻoiaʻiʻo e hoʻopau ʻia ka hāʻawi ʻana o ke koko i ka lolo, e hōʻike ana kēia i nā hōʻailona e like me ka maule ʻana, ka noʻonoʻo, a laila e ulu aʻe ka hahau. Inā paʻa nā aʻa o ka puʻuwai, a laila ʻo ka maʻi coronary o ke kino ka hopena.
Ke hoʻokumu ʻia kahi ʻōpū koko i loko o ke aʻa (mesenteric) e hānai ana i ka ʻōpū, make paha nā ʻiʻo o ka ʻōpū a i ʻole ka mesentery. Eia kekahi, hana pinepine ʻia ka ʻōpū o ka ʻōpū, e hoʻoulu ai i ka colic i loko o ka ʻōpū, kona pehu a me ka luaʻi.
Ke hoʻopilikia ʻia nā ʻaʻaʻa renal, hoʻoweliweli ia i ke kanaka me ka hypertension arterial. ʻO ka uhaki ʻana i ka hāʻawi ʻana i ke koko i nā kīʻaha o ka penis ke alakaʻi nei i ka hana ʻino. ʻO ka uhaki ʻana i ka hāʻawi ʻana i ke koko i nā ʻaoʻao haʻahaʻa e alakaʻi i ke ʻano o ka ʻeha i loko o lākou a me ka hoʻomohala ʻana i ka lameness, i kapa ʻia ʻo intermittent.
No nā helu helu, ʻike pinepine ʻia ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol koko i nā kāne ma mua o 35 mau makahiki a me nā wahine i komo i ka menopause.
No laila, hiki i ka cholesterol kiʻekiʻe i loko o ke koko ke manaʻo hoʻokahi wale nō - hiki i nā maʻi koʻikoʻi i ke kino, a inā ʻaʻole i lawe ʻia nā hana kūpono, e alakaʻi i ka make.
Nā kumu o ka cholesterol kiʻekiʻe
ʻO nā kumu e alakaʻi ai i ka ʻoiaʻiʻo o ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol e like me kēia:
He maʻi hoʻoilina ko ke kanaka. Ma waena o lākou he polygenic familial hypercholesterolemia, hereditary dysbetalipoproteinemia a hui pū ʻia hyperlipidemia;
ʻO ka maʻi maʻi maʻi, no ka laʻana, ka hana ʻole o ka renal, nephroptosis, glomerulonephritis;
Ke koko kiʻekiʻe;
ʻO ka maʻi naʻau coronary;
Gout;
Werner's syndrome;
Analbuminemia;
ʻO nā maʻi o ka ate, ʻo ia hoʻi, ka maʻi hepatitis a me ka maʻi, cirrhosis, extrahepatic jaundice, subacute ate dystrophy;
ʻO ka pathology o ka pancreas, hiki iā ia ke maʻi a me ka maʻi pancreatitis, nā ʻōpū o ke kino;
ʻO ka loaʻa ʻana o ka maʻi diabetes.
Hypothyroidism;
ʻO nā maʻi e pili ana i ka makahiki i ʻike pinepine ʻia i nā poʻe i hala i ka laina o 50 mau makahiki;
ʻO nā maʻi maʻi kino o ka prostate;
ʻAʻole lawa ka hana ʻana o ka hormone somatotropic;
Ka manawa o ka hānau keiki;
ʻO ka momona a me nā maʻi metabolic ʻē aʻe;
ʻAʻai ʻole;
ʻO ka anemia megaloblastic;
ʻO nā maʻi pulmonary obstructive o ke ʻano maʻi;
Rheumatoid arthritis;
ʻO ka lawe ʻana i kekahi mau lāʻau lapaʻau, no ka laʻana, androgens, adrenaline, chlorpropamide, glucocorticosteroids;
ʻO ka puhi paka, ʻo ia hoʻi, ua lawa ia e lilo i mea puhi paka wale;
ʻO ka waiʻona a i ʻole ka hōʻino wale ʻana i nā mea inu ʻona;
ʻO ke ola maʻamau a me ka nele o ka hana kino liʻiliʻi;
ʻO ka ʻai nui ʻana i nā meaʻai ʻōpala a me nā momona. Eia naʻe, pono e haʻi ʻia ʻaʻole kēia e pili ana i ka hoʻololi ʻana i ka meaʻai cholesterol-free, akā e pili ana i ka hōʻemi ʻana i ka nui o nā meaʻai momona a me nā meaʻai i ʻai ʻia.
He aha ka cholesterol kiʻekiʻe weliweli?
Aia kekahi mau mea hoʻoweliweli i ke olakino o ke kanaka inā e piʻi mau ana ʻo ia i ke kiʻekiʻe o ka cholesterol koko. ʻAʻole manaʻo ka poʻe he kumu ia e hopohopo ai. Eia nō naʻe, ʻaʻole pono e haʻalele ʻia kēia ʻoiaʻiʻo, no ka mea, ke alakaʻi nei ia i ka nui o nā pathologies cardiovascular, ka mea i lilo i kumu o ka puʻuwai puʻuwai a me nā hahau.
ʻOiai ʻoiai ka nui o nā lāʻau lapaʻau a me nā ʻano ʻano like ʻole no ka mālama ʻana i nā maʻi o ka puʻuwai a me nā kīʻaha koko, ʻo kēia mau pathologies ka mea mua ma waena o nā maʻi āpau e hiki ai i ka make ma waena o ka heluna o ka honua holoʻokoʻa. Hāʻawi ka World Health Organization i nā huahelu maopopo: 20% o nā hahau a me 50% o nā hōʻeha puʻuwai ma muli o ka loaʻa ʻana o ka cholesterol kiʻekiʻe o nā kānaka. Eia naʻe, mai hopohopo inā ʻike ʻia kahi kiʻekiʻe o kēia mea i loko o ke koko, no ka mea hiki ke mālama ʻia ka cholesterol.
Eia nō naʻe, i mea e loiloi maoli ai i ka hoʻoweliweli o ka pilikia, pono e hoʻomaopopo pono i ka mea e pili ana i ka cholesterol weliweli a ʻaʻole pilikia:
ʻO LDL ka mea i kapa ʻia ʻo "bad" cholesterol. ʻO ka piʻi ʻana o kona pae e hoʻoweliweli i ka pani ʻana i nā aʻa, a ma muli o ka hopena, aia ka hoʻoweliweli o ka hoʻokumu ʻia ʻana o nā hahau a me nā puʻuwai puʻuwai. No laila, pono e ho'āʻo e hōʻoia ʻaʻole ʻoi aku ka nui o kona koko ma mua o ka hōʻailona o 100 mg / dl. Eia naʻe, he mau hōʻailona kēia no ke kanaka olakino. Inā loaʻa kahi moʻolelo o ka maʻi puʻuwai, pono e hoʻemi ʻia nā pae LDL i ka liʻiliʻi loa 70 mg / dL;
ʻO ka "maikaʻi" cholesterol e hōʻemi i ka ʻike o ka "ʻino". Hiki iā ia ke hui pū me ka "kino" cholesterol a lawe aku i ke akepaʻa, kahi ma hope o kekahi mau hopena e hoʻokuʻu maoli ʻia mai ke kino kanaka;
ʻO kekahi ʻano momona maikaʻi ʻole i kapa ʻia he triglycerides. Holo pū lākou i loko o ke koko a, e like me ka LDL, hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā maʻi make. ʻAʻole pono ke kiʻekiʻe o ko lākou koko ma mua o 50 mg/dl.
Holo ka cholesterol i loko o ke koko o kēlā me kēia kanaka, a inā hoʻomaka ka piʻi ʻana o ke kiʻekiʻe o nā momona "ʻino", a laila, a i ʻole, ʻoi aku ka nui, e waiho ʻia ma nā paia o nā kīʻaha koko, e hōʻemi ana i nā aʻa i ka manawa, no laila. ʻAʻole hiki ke hele ke koko ma waena o lākou e like me ka wā ma mua. A palupalu ko lakou mau pa. Hoʻokumu ʻia nā pāpaʻi a puni kahi ʻāpana koko. Hoʻopilikia ia i ka hāʻawi ʻana o ke koko i kekahi okana a loaʻa ka ischemia kiko.
ʻO nā pilikia o ka ʻike ʻole ʻia me ka cholesterol kiʻekiʻe e like me ka nui o nā make i hopena mai kēia kaʻina hana. ʻO kēia ma muli o ka hōʻike ʻana o ka cholesterol kiʻekiʻe iā ia iho ma ke ʻano o kekahi mau hōʻailona.
ʻO ia ke kumu he mea nui e hoʻolohe i:
ʻO ka loaʻa ʻana o ka ʻeha ma nā ʻāpana haʻahaʻa i ka wā e hele ai;
ʻO ke ʻano o nā xanthomas, a i ʻole nā kiko melemele ma ka ʻili;
ʻO ka heleʻana o ke kaumaha nui;
ʻeha ʻeha ma ka ʻāpana o ka puʻuwai.
Inā loaʻa kekahi o kēia mau hōʻailona, pono e nīnau koke i ke kauka a hele i nā hoʻokolohua kūpono.
6 mau moʻolelo e pili ana i ka cholesterol kiʻekiʻe
Eia nō naʻe, mai hoʻopololei i ka noʻonoʻo ʻana i ka cholesterol no ke kumu ʻole. Nui ka poʻe i maopopo he mea hoʻoweliweli make ia, no laila ke hoʻāʻo nei lākou ma nā ala āpau e hoʻemi i kā lākou ʻai mai ka meaʻai. No kēia, hoʻohana ʻia nā meaʻai like ʻole e pili ana i ka haʻalele ʻana i nā meaʻai momona mai ka ʻai. Akā naʻe, ʻaʻole pololei loa ka hana ʻana, no ka mea, hiki iā ʻoe ke hōʻeha hou aku i kou olakino. I mea e mālama ai i nā pae cholesterol maʻamau, a i ka manawa like ʻole e hōʻino i kou kino ponoʻī, pono ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā moʻolelo maʻamau.
6 mau moʻolelo e pili ana i ka cholesterol kiʻekiʻe:
Hiki i ka Cholesterol ke komo i ke kino me ka meaʻai wale nō. ʻOiaʻiʻo, he manaʻo kuhihewa kēia. Ma ka awelika, ʻo 25% wale nō o kēia mau momona e komo i ke kahe koko mai waho. ʻO ke koena o ia mea i hana ʻia e ke kino ponoʻī. No laila, inā ʻoe e hoʻāʻo e hoʻemi i ke kiʻekiʻe o kēia mau momona me ke kōkua o nā meaʻai like ʻole, ʻaʻole hiki iā ʻoe ke "wehe" i kāna mahele nui. Manaʻo nā kauka i ka hoʻopili ʻana i ka meaʻai cholesterol-free ʻaʻole no ke kumu o ka pale ʻana, akā no nā kumu lāʻau lapaʻau wale nō, ke ʻōwili maoli ke kiʻekiʻe o kēia mau momona. I ka hoʻonohonoho meaʻai, kahi e hiki ai iā ʻoe ke hoʻopau i ka cholesterol keu, ʻaʻohe paʻakikī paʻakikī, ka waiū me ka hapa nui o ka momona, a me ka puaʻa. Eia kekahi, ʻo ka pāma a me ka ʻaila niu, ka mea i nui i ka ice cream, pastries a kokoke i nā confectionery a pau, hoʻopilikia.
He mea ʻino kēlā me kēia cholesterol i ke olakino kanaka. ʻAʻole naʻe. ʻO kekahi, ʻo ia hoʻi ʻo LDL, hiki ke alakaʻi i nā maʻi koʻikoʻi, a ʻo kekahi ʻano cholesterol ʻē aʻe, ʻo ia hoʻi ʻo HDL, ma kahi ʻē aʻe, e hoʻopau i ka hoʻoweliweli. Eia kekahi, ʻoi aku ka pōʻino o ka "kino" cholesterol inā ʻoi aku kona kiʻekiʻe ma mua o ka maʻamau.
ʻO ke kiʻekiʻe o ka cholesterol ma mua o ka mea maʻamau e alakaʻi i ka ulu ʻana o nā maʻi. ʻO ka ʻoiaʻiʻo, ʻaʻohe maʻi e hiki ke kumu mai ka cholesterol kiʻekiʻe. Inā kiʻekiʻe loa nā hōʻailona, a laila pono ʻoe e hoʻolohe i nā kumu i alakaʻi ai i kēia. He hōʻailona paha kēia o ka pathology o nā puʻupaʻa, ate, thyroid gland a me nā ʻāpana ʻē aʻe. ʻAʻole ka cholesterol ke kumu o ka hōʻeha puʻuwai a me ka hahau ʻana, akā ʻo ka meaʻai maikaʻi ʻole, ke kaumaha pinepine, ka noho maʻamau a me nā hana ʻino. No laila, he mea pono ke ʻike ʻaʻole pono e ʻoi aku ka nui o nā triglycerides koko a me ka cholesterol ma mua o 2,0 a me 5,2 mmol i kēlā me kēia lita. I ka manawa like, ʻaʻole pono ke kiʻekiʻe o ka cholesterol kiʻekiʻe a me ka haʻahaʻa haʻahaʻa ma mua o 1,9 a me 3,5 mmol i ka lita. Inā hoʻonui ʻia nā momona haʻahaʻa haʻahaʻa, a ʻoi aku ka liʻiliʻi o nā momona kiʻekiʻe, a laila ʻo ia ka hōʻailona weliweli loa o ka pilikia i ke kino. ʻO ia hoʻi, ʻoi aku ka "maikaʻi" cholesterol ma mua o ka "maikaʻi".
ʻO ka hōʻailona koʻikoʻi koʻikoʻi ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol i loko o ke koko. ʻO kēia kekahi moʻolelo maʻamau. ʻOi aku ka pōʻino o ka ʻike ʻana ʻo ia ke kiʻekiʻe o nā triglycerides i manaʻo nui ʻia.
Hoʻemi ka Cholesterol i ke ola. Manaʻo ka hapa nui o ka poʻe me ka haʻahaʻa haʻahaʻa o ka cholesterol holoʻokoʻa, piʻi nui ka helu o nā makahiki i ola ai. Eia naʻe, ua mālama ʻia nā haʻawina ma 1994 e hōʻike ana ʻaʻole kēia he ʻoiaʻiʻo maoli. A hiki i kēia manawa, ʻaʻohe manaʻo hoʻopaʻapaʻa ʻoi aʻe a emi mai paha e pili ana i kēia moʻokalaleo ākea.
Hiki i nā lāʻau lapaʻau ke hoʻemi i ke kiʻekiʻe o ka cholesterol koko. ʻAʻole ʻoiaʻiʻo loa kēia, no ka mea he mea hōʻino loa nā statins i ke kino. Akā aia nā huahana kūlohelohe, e ʻai ana i ka meaʻai, hiki iā ʻoe ke hoʻokō i ka emi ʻana o nā hōʻailona overestimated. Eia kekahi laʻana, ke kamaʻilio nei mākou e pili ana i nā nati, ka ʻaila ʻoliva, nā iʻa moana a me nā mea ʻē aʻe.
Pehea e mālama ai i ka cholesterol kiʻekiʻe?
No ka hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i loko o ke koko, hoʻohana ʻia nā lāʻau lapaʻau a me nā ʻano lāʻau ʻole.
ʻO ka hoʻoikaika kino
ʻO ka hoʻoikaika kino kūpono e kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol:
ʻO ka mea mua, ʻo ka hoʻoikaika kino maʻamau ke kōkua i ke kino e wehe i ka momona i komo i ke kahe koko me ka meaʻai. Ke noho ʻole nā lipid "ʻino" i loko o ke koko no ka manawa lōʻihi, ʻaʻohe manawa e noho ai ma nā paia o nā kīʻaha koko. Ua hōʻike ʻia ʻo ka holo ʻana e hāpai i ka lawe ʻana i ka momona mai nā meaʻai. ʻO ka poʻe e holo mau ana ka mea liʻiliʻi loa i ka hoʻokumu ʻana i nā pā cholesterol;
ʻO ka lua, ʻo nā hoʻomaʻamaʻa kino maʻamau, gymnastics, hulahula, ka lōʻihi o ka ʻike ʻana i ka ea hou a me ke kaumaha maʻamau i ke kino e hiki ai iā ʻoe ke mālama i ka leo ʻiʻo, kahi hopena maikaʻi i ke ʻano o nā kīʻaha koko;
He mea nui ka hele wāwae a me ka hoʻoikaika kino no ka poʻe ʻelemakule. Eia nō naʻe, ʻaʻole pono ʻoe e hoʻoikaika nui, no ka mea, hiki i ka piʻi ʻana o ka puʻuwai puʻuwai ke hoʻopilikia i ke olakino o kahi ʻelemakule. I nā mea āpau, pono e nānā i ke ana, a i ka hakakā ʻana i ka cholesterol keu.
Kōkua maikaʻi
Eia 4 mau ʻōlelo aʻoaʻo maikaʻi loa e kōkua iā ʻoe e hoʻohaʻahaʻa i kāu pae cholesterol maikaʻi ʻole:
Pono e haʻalele i nā maʻamau maikaʻi ʻole. ʻO ka puhi paka kekahi o nā mea maʻamau e hōʻino i ke olakino kanaka. ʻO nā kino āpau me ka ʻole o ka ʻokoʻa e loaʻa iā ia, ʻoi aku ka nui o ka hoʻomohala ʻana i ka atherosclerosis;
ʻO ka waiʻona, ma nā kumu kūpono hiki ke kōkua i ke kaua ʻana i nā waihona cholesterol. Akā ʻaʻole hiki iā ʻoe ke ʻoi aku ma mua o ka hōʻailona o 50 grams no nā mea inu ikaika a me 200 grams no nā mea inu haʻahaʻa. Eia naʻe, ʻaʻole kūpono kēlā ʻano hana pale no kēlā me kēia kanaka. Eia kekahi, ke kū'ē ikaika nei kekahi mau kauka i ka hoʻohana ʻana i ka waiʻona, ʻoiai ma nā mea liʻiliʻi;
ʻO ka hoʻololi ʻana i ke kī ʻeleʻele me ke kī ʻōmaʻomaʻo hiki ke hoʻohaʻahaʻa i nā pae cholesterol ma 15%. Hāʻawi nā mea i loko o ia mea i ka hoʻoikaika ʻana o nā paia o nā capillaries a hoʻemi ʻia ke kiʻekiʻe o nā lipids ʻino. ʻO ka nui o ka HDL, ma kahi ʻē, piʻi;
ʻO ka hoʻohana ʻana i kekahi mau wai hou i ʻomi ʻia he mea pale i ka hakakā ʻana i nā poloka cholesterol. Eia nō naʻe, pono e lawe pono ʻia lākou a ma kekahi ʻano. Eia kekahi, ʻaʻole kēlā me kēia wai i ka hopena maikaʻi i ke kino. Ma waena o ka poʻe e hana nei, ʻo ia ka wai seleri, ka wai kāloti, ka wai beetroot, ka wai kukama, ka wai ʻāpala, ka wai kāpeti, a me ka wai ʻalani.
ai
I ka hakakā ʻana me ka cholesterol kiʻekiʻe, hiki ke kōkua i ka meaʻai meaʻai, kahi e hoʻokaʻawale loa ʻia kekahi mau meaʻai, a e hoʻemi ʻia ka ʻai ʻana i kekahi. He mea nui ka ʻai ʻole o ke kanaka ma mua o 300 mg o ka cholesterol i kēlā me kēia lā me ka meaʻai. Loaʻa ka hapa nui o kēia mea i loko o ka lolo, nā puʻupaʻa, ka caviar, egg yolk, butter, sausages puhi, mayonnaise, ʻiʻo (puaʻa, pipi, hipa). Inā hāʻawi kēia mau huahana i ka ʻoiaʻiʻo e piʻi mau ke kiʻekiʻe o ka cholesterol i loko o ke koko, a laila aia kekahi mau mea e hoʻohaʻahaʻa.
ʻO ka mea nui, pono e loaʻa ka meaʻai:
ʻO ka waiʻaila, nā mea kanu a me nā wai huaʻai, akā ʻo nā mea i ʻoki ʻia mai nā huaʻai hou;
ʻAila: ʻoliva, pua lā, kulina. Eia kekahi, pono lākou e lilo, inā ʻaʻole he koho piha, a laila ma ka liʻiliʻi i kahi pani no ka pata. ʻO ia ka ʻaila ʻoliva, a me nā avocados a me nā nati, i loaʻa nā aila e kōkua i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole;
ʻiʻo, hoʻohana ʻia i ka ʻai a ke kanaka me ka cholesterol kiʻekiʻe e pono ke wīwī. ʻO kēia nā ʻano huahana holoholona e like me ka pipi, ka ʻiʻo a me ka ʻiʻo moa, pono e wehe mua ʻia mai ka ʻili;
ʻAla palaoa. Mai poina e pili ana i nā kīʻaha piha, ʻo ia hoʻi, ka palaoa, ka oats a me ka buckwheat;
Hua. E ʻai ma ka liʻiliʻi he 2 mau huaʻai like ʻole i ka lā. ʻOiai ʻoi aku ka nui o lākou, ʻoi aku ka wikiwiki o ke kiʻekiʻe o ka cholesterol i ke koko. ʻOi aku ka maikaʻi o nā hua citrus. ʻO ka mea nui, ua ʻike ʻia ʻo ka pectin i loko o ka pulp a me ka ʻili o ka hua waina hiki ke hoʻohaʻahaʻa nui i nā pae cholesterol, a hiki i 7%, i loko o ʻelua mau mahina o ka ʻai maʻamau;
Ka pulse. ʻO kā lākou mea kaua nui i ka hakakā ʻana i ka cholesterol kiʻekiʻe he kiʻekiʻe o ka wai-soluble fiber. ʻO ia ka mea hiki ke wehe maoli i kahi mea momona mai ke kino. Hiki ke loaʻa ka hopena like inā lawe waha ʻia ka bran, ʻo ke kulina a me ka oat;
Nā iʻa kai o nā ʻano momona. No ke kōkua ʻana i ka poʻe e loaʻa ana i ka cholesterol kiʻekiʻe, hele mai ka iʻa momona, aia ka Omega 3 i kāna haku. ʻO ia ka mea e kōkua ai i ka emi ʻana o ka viscosity koko, a ʻoi aku ka liʻiliʻi o nā clots koko;
Kālika. Hoʻohana maoli ia i ka cholesterol ma ke ʻano o ka hoʻohaʻahaʻa ʻana i kona pae i loko o ke koko. Eia nō naʻe, hoʻokahi mea hoʻopaʻa - pono e ʻai hou ʻia, me ka ʻole o ka mālama wela.
[Video] Ua wehewehe ʻo Kauka Evdokimenko i ke kumu e piʻi ai ka cholesterol a pehea e hoʻohaʻahaʻa ai:
No ke aha e pono ai ka cholesterol no ke kanaka. Pehea ka hopena o nā meaʻai me ka cholesterol i ke olakino o ke kino. ʻO ka moʻolelo o ka cholesterol i ka meaʻai. No ke aha ʻaʻole e hoʻonui ai ka cholesterol meaʻai i ka cholesterol? Hiki iā ʻoe ke ʻai i nā hua me ka yolk? No ke aha ke alakaʻi hewa ʻana o ke kaiāulu olakino? No ke aha e make ai ka lāʻau cholesterol? Nā waiwai a me nā hana o ka lipoproteins. ʻEhia mau hua āu e ʻai ai i ka lā?
Kāohi i ka cholesterol kiʻekiʻe
ʻO nā hana pale e pili ana i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka cholesterol ʻo ia nā hana maikaʻi loa e hakakā ai i nā maʻi vascular a me ka puʻuwai.
I mea e pale ai i ka hoʻokumu ʻana o nā pā cholesterol, pono e hahai ʻia nā ʻōlelo aʻe:
E alakaʻi i ke ala kūpono o ke ola. Manaʻo paha ka hapa nui o ka poʻe he ʻōlelo aʻoaʻo banal kēia, akā naʻe, i ka hakakā ʻana i ka cholesterol kiʻekiʻe ka mea ʻoi loa. Eia kekahi, ʻaʻole hiki i nā mea a pau ke mālama i ke ola olakino maoli, ʻaʻohe mea maʻalahi;
Hoʻopau a hōʻemi paha i nā kūlana koʻikoʻi. ʻO ka mea maʻamau, ʻaʻole hiki ke pale loa iā lākou, no laila, inā ʻaʻole hiki iā ʻoe ke hoʻokō i kou mau manaʻo ponoʻī, hiki iā ʻoe, ma ke ʻōlelo a ke kauka, e lawe i nā sedatives kūlohelohe;
Mai ʻai nui a hoʻemi i ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka cholesterol. ʻAʻole pono ʻoe e haʻalele loa iā lākou inā ʻaʻole i hoʻokiʻekiʻe ʻia ke kiʻekiʻe o ka cholesterol, akā no ke kumu o ka pale ʻana, pono ʻoe e pili i kahi meaʻai maikaʻi a i ʻole ka liʻiliʻi;
Hypodynamia - eia kekahi "hoa a pili" o ka cholesterol kiʻekiʻe. ʻO ka liʻiliʻi o ka neʻe ʻana o ke kanaka, ʻoi aku ka nui o kona pilikia e hana i nā pā cholesterol i loko o nā moku. No laila, he mea nui ka hoʻoikaika kino maʻamau i ke kino;
Hoole i na hana ino. ʻO ka waiʻona a me ka puhi ʻana a me ka ʻole o ka cholesterol he hopena maikaʻi ʻole i nā ʻāpana āpau o ke kino kanaka. A me ka piʻi ʻana o ka cholesterol, piʻi pinepine ka pilikia o ka make mai ka puʻuwai a me ka hahau ʻana;
Kiʻi mau i ke kauka a me ka hāʻawi koko e ʻike i ke kiʻekiʻe o ka cholesterol i loko. He ʻoiaʻiʻo kēia no nā kāne ma luna o 35 a no nā wahine i komo i ka menopause. Aia i loko o ia mau kānaka ka nui o ka pilikia o ka hana ʻana i nā pā cholesterol;
Pono ʻoe e nānā i kou kaumaha ponoʻī. ʻOiai ʻaʻole ia e pili pono i nā pae cholesterol, akā naʻe, hiki i nā maʻi i hoʻokumu ʻia e ka momona ke kumu e hoʻoikaika ai i ka piʻi ʻana o nā pae cholesterol;
ʻO ke kiʻekiʻe o ka cholesterol kiʻekiʻe kahi manawa e ʻimi ai i nā pilikia a me nā hemahema i ke kino. Pono e hoʻomanaʻo ʻia he hapa liʻiliʻi loa o ka cholesterol mai ka meaʻai. No laila, inā e ulu ana kona pae, a pili ke kanaka i kahi papa olakino, a laila pono ke kelepona ʻana i kahi loea e ʻike i nā maʻi concomitant.
Wahi a ka hapa nui o nā kauka, ʻo ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol ka hewa o ka manaʻo ʻole i ke olakino a me ke ʻano o ka nohona. I mea e pale aku ai i ka hoʻokumu ʻana o nā pā cholesterol, ʻaʻole lawa ka palena wale i kekahi mau meaʻai ma ka papa kuhikuhi. Pono ka hoʻokokoke ʻana, a pono ʻoe e hoʻomaka me kahi nohona.
Eia kekahi, he mea nui e hoʻomanaʻo he maʻalahi ka maʻi ma mua o ka mālama ʻana ma hope. Eia kekahi, he nui nā hopena ʻaoʻao o nā lāʻau hoʻohaʻahaʻa cholesterol.