Nā Hōʻailona Hoʻololi Kino

ʻO ka maʻi metabolic kahi hui o nā kūlana e ulu pū ana, e hoʻonui ana i kou pilikia o ka maʻi naʻau, ka hahau a me ka maʻi diabetes type 2. Loaʻa kēia mau kūlana i ka piʻi ʻana o ke koko, ke kō kiʻekiʻe, ka momona nui o ke kino a puni ka pūhaka, a me nā pae cholesterol a triglyceride kūpono ʻole.

ʻO ka hapa nui o nā maʻi e pili ana i ka maʻi metabolic ʻaʻohe hōʻailona a i ʻole nā ​​hōʻailona maopopo. Hoʻokahi hōʻailona i ʻike ʻia ka nui o ke kaʻapuni pūhaka. A inā kiʻekiʻe kou kō koko, e ʻike paha ʻoe i nā hōʻailona a me nā hōʻailona o ka maʻi diabetes - e like me ka makewai nui a me ka mimi nui, ka luhi, a me ka ʻike ʻole maopopo.

Inā ʻike ʻoe ua loaʻa iā ʻoe ma kahi o hoʻokahi ʻāpana o ka maʻi metabolic, e nīnau i kāu kauka inā pono ʻoe i ka ho'āʻo no nā ʻāpana ʻē aʻe o ka maʻi.

Hoʻopili pili loa ka maʻi metabolic i ka nui o ke kaumaha a i ʻole ka momona a me ka nele o ka hana kino.

Hoʻopili pū ʻia ia i kahi kūlana i kapa ʻia ʻo ka pale ʻana i ka insulin. Ma ke ʻano maʻamau, e wāwahi ana kāu ʻōnaehana hoʻoheheʻe i nā meaʻai āu e ʻai ai i kō. ʻO ka insulin kahi hormone i hana ʻia e kāu pancreas e kōkua i ke komo ʻana o ke kō i loko o kāu mau sela e hoʻohana ʻia ma ke ʻano he wahie.

I loko o nā kānaka me ka pale ʻana i ka insulin, ʻaʻole pane maʻamau nā sela i ka insulin a ʻaʻole hiki i ka glucose ke komo i loko o nā sela me ka maʻalahi. Ma muli o kēia, e piʻi aʻe kāu pae kō koko ʻoiai e hoʻopuka nui ana kāu kino i ka insulin e ho'āʻo e hoʻohaʻahaʻa i kāu kō koko.

ʻO kēia mau mea ma lalo nei ka mea e hoʻonui ai i kou manawa e loaʻa ai ka maʻi metabolic syndrome:

• Makahiki. E hoʻonui ana kāu pilikia o ka maʻi metabolic syndrome me ka makahiki.
• Lāhui. Ma ʻAmelika Hui Pū ʻIa, ʻo nā kānaka Hispanic—ʻoi aku hoʻi nā wāhine Hispanic—ʻike ʻia he nui loa ko lākou pilikia e loaʻa ai ka maʻi metabolic syndrome. ʻAʻole maopopo loa ke kumu o kēia.
• Momona. ʻO ka lawe ʻana i ka nui o ke kaumaha, ʻoi aku hoʻi ma kou ʻōpū, e hoʻonui ana i kou pilikia o ka maʻi metabolic syndrome.
• Maʻi Diabetes. ʻOi aku ka nui o kou manawa e loaʻa ai ka maʻi metabolic syndrome inā loaʻa iā ʻoe ka maʻi diabetes i ka wā hāpai (gestational diabetes) a i ʻole inā loaʻa iā ʻoe ka mōʻaukala ʻohana o ka maʻi diabetes type 2.
• ʻO nā maʻi ʻē aʻe. ʻOi aku ka nui o kou pilikia o ka maʻi metabolic syndrome inā loaʻa iā ʻoe ka maʻi nonalcoholic fatty liver disease, polycystic ovary syndrome a i ʻole sleep apnea.

Hiki i ka loaʻa ʻana o ka maʻi metabolic ke hoʻonui i kou pilikia o ka loaʻa ʻana o:

• Ka maʻi diabetes type 2. Inā ʻaʻole ʻoe e hoʻololi i kou ola e kaohi i kou kaumaha nui, hiki iā ʻoe ke loaʻa ka pale ʻana o ka insulin, ka mea e hiki ai ke piʻi kou nui o ke kō koko. I ka hopena, hiki i ka pale ʻana o ka insulin ke alakaʻi i ka maʻi diabetes type 2.
• Ka maʻi naʻau a me nā kīʻaha koko. Hiki i ke kolasterola kiʻekiʻe a me ke koko kiʻekiʻe ke kōkua i ka hoʻoulu ʻana o nā palaki i loko o kou mau arteries. Hiki i kēia mau palaki ke hoʻoliʻiliʻi a hoʻopaʻa i kou mau arteries, ka mea e hiki ai ke alakaʻi i ka puʻuwai a i ʻole ka hahau.

ʻO ka hoʻoikaika mau ʻana i ke ola olakino maikaʻi e pale aku paha i nā kūlana e hoʻoulu ai i ka maʻi metabolic. ʻO ke ola olakino maikaʻi ke komo pū me:

• Ka loaʻa ʻana o ka liʻiliʻi o 30 mau minuke o ka hana kino i ka hapa nui o nā lā
• Ka ʻai ʻana i nā huaʻai, nā hua, nā protein liʻiliʻi a me nā huaola āpau
• Ke kaupalena ʻana i ka momona saturated a me ka paʻakai i kāu meaʻai
• Ke mālama ʻana i ke kaumaha olakino
• ʻAʻole puhi paka

Ke ho'ākāka nei nā kuhikuhi a nā National Institutes of Health i ka maʻi metabolic ma ke loaʻa ʻana o ʻekolu a ʻoi aku paha o kēia mau ʻano, me nā ʻano āu e lawe paha ana i ka lāʻau lapaʻau e kaohi ai:

• Pūhaka nui — He ana o ka pūhaka ma ka liʻiliʻi he 35 iniha (89 kenimika) no nā wāhine a me 40 iniha (102 kenimika) no nā kāne
• Kiʻekiʻe ke kiʻekiʻe o ka triglyceride — 150 miligrama i kēlā me kēia deciliter (mg/dL), a i ʻole 1.7 millimoles i kēlā me kēia lita (mmol/L), a ʻoi aku paha o kēia ʻano momona i loaʻa i loko o ke koko
• Ho'ēmi ʻia ka cholesterol maikaʻi a i ʻole ka high-density lipoprotein (HDL) — Ma lalo o 40 miligrama i kēlā me kēia deciliter (mg/dL) (1.04 millimoles i kēlā me kēia lita (mmol/L)) i nā kāne a i ʻole ma lalo o 50 mg/dL (1.3 mmol/L) i nā wāhine o ka high-density lipoprotein (HDL) cholesterol
• Hoʻonui ʻia ke kaomi koko — 130/85 milimita o mercury (mm Hg) a ʻoi aku paha
• Kiʻekiʻe ke kō koko fasting — 100 mg/dL (5.6 mmol/L) a ʻoi aku paha

Inā ʻaʻole lawa nā hoʻololi koʻikoʻi i ke ola e like me ka ʻai a me ka hoʻoikaika kino, hiki i kāu kauka ke manaʻo e kōkua nā lāʻau lapaʻau e kaohi i kou koko kiʻekiʻe, ka cholesterol a me nā pae kō koko.

Inā ua ʻike ʻia ʻoe me ka maʻi metabolic a i ʻole kekahi o kāna mau ʻāpana, hiki i ka hoʻololi ʻana i ke ola olakino ke kōkua i ka pale ʻana a i ʻole ka hoʻopaneʻe ʻana i nā pilikia olakino koʻikoʻi, e like me ka puʻuwai a i ʻole ka hahau. ʻO ke ola olakino e komo pū ana me:

• Ka hana kino maʻamau. Ke paipai nei nā loea olakino i ka loaʻa ʻana o ka liʻiliʻi o 30 mau minuke o ka hoʻoikaika kino, e like me ka hele wikiwiki ʻana, i kēlā me kēia lā. Akā ʻaʻole pono ʻoe e hana i kēlā hana āpau i ka manawa hoʻokahi. E ʻimi i nā ala e hoʻonui ai i ka hana i kēlā me kēia manawa āu e loaʻa ai, e like me ka hele wāwae ma mua o ke kaʻa ʻana a me ka hoʻohana ʻana i nā alapiʻi ma mua o ka hoʻokiʻekiʻe.
• Ka emi ʻana o ke kaumaha. Hiki i ka emi ʻana o 7% o ke kaumaha o kou kino ke hōʻemi i ka pale ʻana i ka insulin a me ke koko kiʻekiʻe a hoʻemi i kou pilikia o ka maʻi diabetes. ʻO ka ʻoiaʻiʻo, he pono kekahi kaumaha e emi. He mea nui nō hoʻi ke mālama i kou kaumaha emi. Inā ke paio nei ʻoe me ka emi ʻana o ke kaumaha a me ka mālama ʻana, e kamaʻilio me kāu kauka e pili ana i nā koho e hiki ke loaʻa e kōkua iā ʻoe, e like me nā lāʻau lapaʻau a i ʻole ka ʻoki ʻana o ke kaumaha.
• ʻAi olakino. ʻO nā papa ʻai olakino, e like me ka Dietary Approaches to Stop Hypertension (DASH) diet a me ka Mediterranean diet, ke kaumaha nei i ka ʻai ʻana i nā huaʻai, nā hua, nā huaʻai piha fiber kiʻekiʻe a me ka protein liʻiliʻi. ʻO nā papa ʻai olakino ke manaʻo nei e kaupalena i nā mea inu me ke kō, ka waiʻona, ka paʻakai, ke kō a me ka momona, ʻoi aku hoʻi ka momona saturated a me ka momona trans.
• Ka haʻalele ʻana i ka puhi paka. ʻO ka haʻalele ʻana i nā sigareta ke hoʻomaikaʻi nui nei i kou olakino holoʻokoʻa. E kamaʻilio me kāu kauka inā pono ʻoe i ke kōkua e haʻalele ai.
• Ka hōʻemi ʻana a i ʻole ka mālama ʻana i ke kaumaha. Hiki i ka hana kino, ka noʻonoʻo, ka yoga a me nā papahana ʻē aʻe ke kōkua iā ʻoe e mālama i ke kaumaha a hoʻomaikaʻi i kou olakino manaʻo a me ke kino.