Nā kumu kumu o ke koko koko kiʻekiʻe

ʻO ka hapa nui o nā make i ka honua e hū ʻia e nā puʻuwai naʻau a me nā kaha. ʻO ke kumu no kēia hanana - he kolamu kiʻekiʻe.

ʻAʻole ia he mea kupanaha ka maʻi, e lawe ana i kēlā me kēia makahiki i nā miliona o nā ola, i kāʻili ʻia e nā kauka he "mea pepehi ʻoluʻolu." He aha nā kumu o ka hoʻonui ʻia ai ka lipoproteins, kahi i loaʻa ka kolamu?

He aha ka cholesterol?

ʻO ka hōʻailona like no ka kolamu he kolamu. ʻO kahi mea momona e like me ka momona i loaʻa i nā kiko āpau a me nā kino o ke kino, a me ka meaʻai hoʻi. Hoʻopili ʻia ia i loko o nā palaka a me nā solvent organik, akā ʻaʻole i ka wai.

Ma kahi o ʻewalu mau kenekulia o ka kolamu e synthesized e ke kino, ʻoi loa ka ate, a me nā ʻōpū, ʻāʻī, a me nā kelepaʻi adrenal.

Hoʻomoʻu ʻia ke koena o ke kolamu me ka meaʻai. ʻO nā membrane o nā selela a pau i loko o kā mākou kino ke kaona i loko o kēia ʻano mea.

ʻO ia ke kumu o ka kino, me ka manaʻo o ka hoʻohana ʻana mākou i nā meaʻai me ka koleko a i ʻole ʻole, ke hoʻokaʻawale iā ia a lawe aku i nā ʻili a me nā ʻōpala e hana ai i nā cell hou a hoʻoponopono hou paha i nā membrane kahiko.

Ua ʻōlelo pinepine ʻia he hewa a maikaʻi hoʻi ka cholesterol. I kaʻoiaʻiʻo, ʻo ia nā mea e loaʻa i loko o ko mākou koko a kāhea ʻia ʻo lipoproteins (kahi ʻōpili o nā momona a me nā protein).

No ka hana ʻole a kololo i ka wai, ʻaʻole hiki ke halihali ʻia e ke koko i nā ʻāpana a me nā kino o nā mea ʻē aʻe.

No laila, aia ia i ke kahe o ke kahe i loko o ke ʻano o nā pūhui paʻakikī me nā protein kalepa kūikawā. Loaʻa nā ʻano paʻakikī (lipoproteins) i ka wai, a no laila ke koko.

Ma muli o ke kūpono o nā momona, kapa ʻia lākou he kiʻekiʻe, haʻahaʻa a haʻahaʻa haʻahaʻa lipoproteins paha. ʻO ka lipoproteins kūloko kiʻekiʻe i loko o ke ola o ka lā i kapa ʻia ʻo cholesterol maikaʻi, a me ka haʻahaʻa haʻahaʻa a haʻahaʻa loa - maikaʻi, pili pono i ke ʻano o nā plik atherosclerotic.

Inā hōʻike i ka loiloi lapaʻau i kiʻekiʻe nui ka nui o ka kolamu, ʻo ia ka mea i loaʻa i ke kino he nui loa nā lipoproteins low haʻahaʻa. ʻO ke kumu o ka cholesterol i ka pākeke e hilinaʻi i kāna kāne: i nā kāne - mai 3.5 a 6 mmol / l, i nā wahine - mai 3 a 5.5 mmol / l.

Nā kumu kūpono no ka hoʻonui

Hoʻopā nui ʻia ka kolololi e ka pepi. No laila, ʻo ka waiʻona, aia ka hopena o ka hopena i kēia huakaʻi, hiki ke piʻi i ka nui o nā pae lipoprotein.

Eia kekahi, nā kumu e alakaʻi ai i ka piʻi o ke kiʻekiʻe o ka cholesterol maikaʻi i ka:

• hoʻohui lāʻau nikotine;
• nā mea momona hou aʻe i ke kino;
• hoʻonui ʻia momona, a ma muli he mea, he keu;
• hana kino kino;
• manaʻo kaumaha
• ka nui o nā hānai i loko o ka meaʻai, me nā mea momona, e hoʻokaʻawale pinepine ʻia;
• lawa ʻole o ka aila, pectins, unsaturated fats, vitamina i ka meaʻai;
• nā hopena endocrine (diabetes mellitus, ʻaʻole lawa i ka huna ʻia o nā hormone thyroid, nā hana sex).
• kekahi mau maʻi o ka pēpē a i ʻole nā ​​kala, kahi i kūʻole ʻia ai ka biosynthesis o nā lipoproteins maʻamau i kēia mau ʻōhua;
• predisposition hoʻoilina.

Ke alakaʻi nei hoʻi ka Stress i kahi hoʻonui i ka kolamu no ka mea e hoʻonui i ka pae i ka pae o ka cortisol hormone, e hoʻopau ana i ka palapa protein. Hoʻopilikia kēia i ka hoʻonui i ka glucose i loko o ke koko, akā no ka mea ʻaʻole pono ke kino i ka manawa o ke ʻano kaumaha, hoʻololi ʻia ke ʻano i loko o ka adipose tissue.

ʻO kekahi mea hoʻonāukiuki hou loa no ka hoʻonui ʻana i ka kolamu ka hōʻino ʻana i nā lole loea, e hoʻonā ana hoʻi i ka piʻi o ka neʻe o ka glucose i loko o ke koko, a ʻo kēia, ke alakaʻi nei i ka hoʻonui o ka nui o ka lipoproteins haʻahaʻa haʻahaʻa.

He aha nā hōʻeha i loaʻa?

Hōʻike nā hōʻike kiʻekiʻe kiʻekiʻe e kali ana ka mea maʻi i ka atherosclerosis, maʻi maʻi coronary, ʻōpio vascular, ʻo ia hoʻi, ʻo kēia ka hoʻomaka o nā maʻi vascular koʻikoʻi.

Hoʻokomo ʻo Cholesterol i nā ukana nui ma luna o nā puʻuwai puʻuwai, e hiki koke ai ke hoʻopau me ka hopu ʻana i ke kino. ʻO ia nō ka mea nui o ka hapanui o ka gallstones.

No laila, ʻoi aku ka kiʻekiʻe o ka hopena. Inā ʻoe e nānā i kēia pilikia ma ka honua, hiki iā ʻoe ke ʻike i ke kiʻekiʻe o ka kolamu o nā ʻelele o nā kānaka pākahi, ʻoi aku ka kiʻekiʻe o nā pathologies cardiovascular ma kēia wahi.

Akā, ke kumu, ʻaʻole i hoʻāʻo ʻia ka kolokolo no ke kolamu no nā makahiki a he mau makahiki paha, hopu ʻia a i ka hopena wale nō i nā hōʻailona o ka maʻi. Hoʻomaopopo nā kauka i ke kakali i nā pilikia e maʻamau me ka wā o ka poʻe me ka cholesterol kiʻekiʻe, akā e hoʻokau i nā hōʻike no ka nui o nā lipoproteins i kēlā me kēia makahiki.

ʻO wai ka pilikia?

Hōʻalo ka hui a ka mea pilikia, ʻo ka poʻe no ka mea momona a momona i ka momona, ka meaʻai i kāhea ʻia mai nā holoholona a me / a me nā ʻoliʻoli hoʻi, ka confectionery.

Inā ʻaʻole ʻoe e ʻike i nā anaʻai i kāu hoʻohui i ka meaʻai momona loa, hiki koke ke loaʻa iā ʻoe ke kolamu kiʻekiʻe. Ma hope o ia mea, e kiko aku ka maʻi o ka naʻau, ka mea nui e piʻi ai ma luna o ke kapu, nā gallstones a me nā pilikia olakino ʻē aʻe, e like me ka umauma umauma a me ka maʻi kolo.

ʻO nā mea puhipū, nā poʻe aloha pia a me nā mea inu ʻē aʻe e manaʻolana koke i ka maʻi naʻau, nā kīʻaha koko, e like me ka maʻi ʻala a ka coronary, atherosclerosis a me nā mea ʻē aʻe. ʻO ka uluhua iā ia iho e hoʻonāukiuki i ka hoʻomohala ʻana o ka maʻi naʻau coronary, bronchitis, ʻōpū o ka maʻi māmā. I ka hui pū me nā kolamu kiʻekiʻe, e ʻoi koke ka hanana.

Hōʻuluʻulu ka poʻe i ka poʻe i loaʻa i a i ʻole nā ​​ʻohana pili i ka ʻohana i manaʻo e hoʻonui i nā pae kolesterol. ʻO kēia mau kānaka, i ʻike ʻole ʻia aku kā lākou lawehala, pono ʻoe e mālama mau iā ʻoe iho a me kou olakino.

Hiki i ka hana haʻahaʻa liʻiliʻi ke lilo i mea hoʻokūkū no ka hoʻomohala ʻana i ka maʻi. ʻO ka poʻe e hoʻolimalima i ka hapanui o ko lākou manawa i kahi kūlana e noho ai, ʻaʻole lākou e hele i nā gyms, a makemake ʻole i ka hele ʻana, akā makemake lākou e hoʻolilo i ka manawa ma mua o kahi kamepiula a i ke TV paha, ke holo nei nō hoʻi ka pilikia o ka ʻōpala o ko lākou naʻau a me nā kīʻaha koko ma mua o ka hoʻokūkū ma muli o ka hiki ʻana o ke kolamu kiʻekiʻe ma ka koko a me kona hopena hoʻonāukiuki ma ke kino.

Nā hōʻailona o kahi kuhi hewa i ke kino

Pehea e hoʻoholo ai inā loaʻa kāu kiʻekiʻe cholesterol? Inā ʻaʻohe manaʻo a i manawa kūpono paha e loiloi ʻia me ke kōkua o nā lāʻau lapaʻau, pono ʻoe e hoʻāʻo iā ʻoe iho.

Aia nā hōʻailona e hiki ai iā ʻoe ke ʻike i nā pilikia huna i loko o ke kino.

• hiki mai kahi kūlana o ka luhi;
• ka hoʻokaumaha ʻia e migraine a me nā poʻo;
• ke koko kiʻekiʻe;
• ka manaʻo mau o ke hiamoe ʻole;
• hana ʻeha i ka naʻau;
• nā hana maikaʻi a me ka palaualelo a me ke aʻalolo (constipation, ke nānā ʻana);
• piʻohū
• huakai ʻaole.

Inā loaʻa kekahi o kahi o nā hōʻailona, ​​pono ʻoe e noʻonoʻo e pili ana iā ia. Inā e ʻike ʻia nā hōʻailona ʻelua a ʻoi aku paha, pono ʻoe e kani i ka kani a nīnau aku i kahi kauka.

12 mau hola ma mua o ka hoʻomaka ʻana o ke kaʻina hana, pono ʻoe e ʻae i ka ʻai ʻana i kekahi mea ʻai a hele wikiwiki loa. Ma mua o ka pau ʻana o ka hōʻike ʻana, e ʻāpono ʻia e inu i ka wai. Hāʻawi ʻia ka koko i ke kakahiaka.

Nā ala e hoʻemi ai i ka uku

I mea e hoʻohaʻahaʻa i ka cholesterol, pono ʻoe e hoʻoikaika i kahi nui.

ʻO nā mea e hōʻemi i nā mea hōʻike i ka maʻamau ke komo:

• nā hana kino pilikino a / a ma nā hana haʻuki;
• ka haʻalele ʻana i nā hana e hoʻopau ai i ke olakino e like me ka waiʻona a me ka nicotine;
• ka paina i ka ʻai ʻana o nā momona a me nā hoʻohaʻemae māmā;
• meaʻai me ka nui o nā fiber, unsaturated fatty acid, waiwai i ka huaora a me ka mineral.

Pono ʻoe e ʻai i nā mea ʻai ʻē aʻe, ʻoiai lākou e loaʻa ai nā mea ʻal a ballast (pectin, cell membrane) nā adsorb bile acid e loaʻa ai ka nui o ka kolamu ma loko o nā ʻāpana a lawe aku iā lākou mai ke kino.

Nā lāʻau lapaʻau

ʻO nā lāʻau lapaʻau e kōkua i ka hoʻēmi ʻana i ka neʻe o ka cholesterol maikaʻi ʻole i kuhikuhi ʻia i kēlā mau manawa, me ka loli ʻana o ke ʻano ola, ʻaʻohe mau ʻano maikaʻi o ka maʻi ma ka mea maʻi. I kēia hihia, ua manaʻo ʻia nā statins i nā lāʻau maikaʻi loa.

ʻO nā lāʻau lapaʻau ʻē aʻe i hoʻohana ʻia e hoʻohaʻahaʻa i nā hoʻokolohua kolesterol penei:

• nicotinic acid (niacin);
• nā fibrates, e like me gemfibrozil (Lopid);
• resins, like me cholestyramine (Quistran);
• Ezithimibe;
• Zetia.

Ua hōʻike ʻia nā noiʻi hiki i kēia mau lāʻau lapaʻau ke hoʻemi i nā kiʻekiʻe o ka cholesterol maikaʻi a no laila e kōkua i ka mea maʻi e pale i ka hōʻeha ʻana a i ʻole hōʻeha ʻana.

ʻO ka lāʻau lapaʻau

Hiki iā ʻoe ke hōʻalo i ka nui o ka kolala me ke kōkua o nā lāʻau lapaʻau a me nā lāʻau lapaʻau hou.

ʻO nā lāʻau āpau e pili ana i ka cholesterol metabolism hiki ke hoʻokaʻawale i nā pūʻulu:

• hoʻonāukiuki i ka komo ʻana o ka kolamu (nā iwi burdock, nā lau coltsfoot, raspberry, nā hua buckthorn kai a me nā lau, nā aʻa dandelion, nā hua walnut, chamomile, ke kāleka a me nā mea ʻē aʻe);
• ke kāohi ʻana i kona synthesis (ginseng, eleutherococcus, chaga, lemongrass, me ka cuff, lure a me nā mea ʻē aʻe);
• ka hoʻoikaika ʻana i ka hoʻopiʻi ʻana mai ke kino (centaury, hua ʻona, kai ʻaina buckthorn moana, ʻili a me ka hua fennel, ʻaila a ka lā, rosehips, etc.).

Eia kekahi mau hiʻohiʻona e kōkua i ka hoʻomākaukau ʻana i nā lāʻau lapaʻau no ka kolamu kiʻekiʻe, atherosclerosis, a me ka wā kahiko o ke kino.

1. Ulu ka hua lāʻau ma nā ʻōpala a me nā ʻaoʻao o ka muliwai -
   

   Hoʻokomo ʻia

   Meadowsweet. Pono e hōʻiliʻili i ka wā o ka pua me ka panula a me nā lau, maloʻo ma ka pale. E hoʻolapalapa i ka mauʻu e like me ke kō. Hiki iā ʻoe ke hoʻohui i nā mea kanu ʻē aʻe: lemon balm, marigolds, grethorn greens, currant leaf. Ininu i ke ao a pau, e hoʻohuli i ke kī maʻamau me kahi inu. ʻOi aku ka maikaʻi e lawe i kahi ʻōpū ʻole, ma mua o ka papaʻaina.

2. E loaʻa i nā Gooseberries ka hopena maikaʻi i ka hoʻopili koko a hoʻohemo i ka kolamu. Pono ʻoe e lawe i kahi kīʻaha piha piha o nā hua ʻōmaʻomaʻo, a maloʻo hoʻi i kaʻaila mai ka lau o ka ulu lāʻau ʻekolu mau manawa. I ke kakahiaka ma luna o kahi ʻōpū ʻole, e lawe i hoʻokahi pālua o ka ʻaila linseed. E lawa a hana i kēia no nā hebedoma ʻelua, no ka mea e hōʻike ʻia nā hopena maikaʻi iā lākou iho. Ke hoʻohui i ka hopena, pono e hoʻomau i ka mālama ʻana.
3. Ma nāʻaoʻao o nā hale kūʻai nui hiki ke ʻike i nā pahu me ka huaʻōlelo "Fiber". Hiki ke hana ʻia mai nā hua flax, waiū hua, nā pākōmole huaʻai a me nā mea kanu o nā mea kanu. E hoʻohui i ka momona i nā pāʻai, kākā a i ʻole lawe i kahi spoonful me ka wai. I ka manawa i loko o ka ʻōpū, hoʻolāwī ka pauka a loaʻa iā ia ka hiki ke hoʻomāʻe a wehe i nā mea i nā mea make, hana maʻamau i ka microflora.
4. No ka ʻaina kakahiaka, ʻai i ka berena i hohola ʻia me ka pasta i hana ʻia mai ka meli a me ke kinamona i kēlā me kēia lā. E kōkua ana kēia i ka hoʻohaʻahaʻa i ka cholesterol a mālama i ka mea maʻi mai ka puʻuwai naʻau. Eia kekahi, ʻo ka hui pū ʻana o ka cinnamon me ka meli e hoʻomaikaʻi i ka hoʻomanaʻo a me ka hoʻonohonoho ʻana i nā pākeke. I nā hale hānai ma ʻAmelika a me Kanada, ua hoʻohana ʻia kēia ala maʻalahi.
5. E ninini i kahi hapalua o kahi aniani o Hercules me kahi lita o ka wai aniani a hoʻopaʻa i ka pō. I ke kakahiaka, hoʻomaka e lawe i kahi kīʻaha o ka infusion ma mua o kēlā me kēia pāʻina.

Kauʻai

No ka mālamaʻana i ka kolamu ma ka pae maʻamau, pono ʻoe e hoʻololi i kāu mau ʻono ʻono, hoʻonaninani iā ​​lākou me nā loina o ka meaʻai kūpono. Pono e hoʻemi i ka māhele o nā huahana i loaʻa nā momona manu i ka meaʻai, me ke kaawale o ka ʻiʻo, no ka mea e pono ai ke kino i nā protein piha i loko o ka huahana. ʻO ka nui o ka nui o nā kolamu he 300-400 milligrams.

E like me ka mea i ʻōlelo ʻia ma luna nei, pono ʻoe e ʻai i nā kīʻaha hou a me nā hua. ʻO kā lākou helu e hapalua paha o ka nui o kaʻai. Pono ʻoe e ʻai i ka 20-30 mau grika o nā lau aila ʻole (unrefined oil), ʻo ia hoʻi, me ia o ka hāleʻa. Loaʻa i nā momona momona unsaturated e pale i ka hoʻokumu kolala.

Akā ma mua o 30 mau kala o ka aila ʻaila ʻaʻole pono e hoʻopau. Hiki i kēia ke hoʻoemi i ke koko o nā alpha-lipoproteins, ka mea e lawe ai i ka kolesterol mai nā paia arterial a halihali i ka ate, kahi i wāwahi ai ia, a me nā huahana wāwahi, hui pū me ka ʻili, e komo i nā ʻāpana, a mai laila mai ka excreted.

Mea waiwai wikiō ma ka hoʻohaʻahaʻa ʻana i ka cholesterol me ka meaʻai kūikawā.

He mea pono ia e ʻai i ka iʻa no ka hoʻohaʻahaʻa i ka cholesterol, ʻoiai omega-3s, nā kūmole momona polyunsaturated like i loaʻa i ka aila huila, aia i kēia huahana. Pale lākou i nā nahu koko i loko o nā moku, nā mea e hāʻawi pono ai i ka pale ʻana o ka hōʻeha ʻana o ka naʻau a me nā maʻi naʻau ʻē aʻe.

ʻO ka pailaʻeleʻele, nā hua kanu, nā hazelnuts, raspberry, pī, ka pīkī, ʻoiai hoʻi me ka palaoa palaoa, he nui ka mangane. Aia ka iodine i ka maaweawe, kīlaha ʻeleʻele, perch, ʻeke, a me nā huahana dairy. Hoʻopilikia kēia mau mea ʻelua i ke kiʻekiʻe o ka kolamu ma ke koko a alakaʻi iā ia i ka maʻamau.

I loko o nā pīnaka i hoʻomaka, ua nui nā pectin, kahi waiwai e hoʻopaʻa ai i ka cholesterol a hoʻohemo ʻole i ke kino. ʻOi aku ka maikaʻi o ka kuke ʻana i ka meaʻai ma mua o ka palaoa. No laila hiki iā ʻoe ke hōʻemi i nā haʻawina kūloko ma loko o lākou ma o 20%.