Kei roto koe i ō tau 30? Kei te whakakorikori tinana koe i ngā wā katoa, ā, kei te ngana koe kia noho hauora? Ahakoa rā, ka miharo koe mēnā ka tirohia e tō tākuta ngā hua o tō whakamātautau toto, ka mea, "He paku teitei tō cholesterol." Tērā pea kei te whakaaro koe, "Me pēhea te nui o te cholesterol o tētahi tangata pēnei i ahau?" Ko te pono, ehara te cholesterol i te mea e pā ana ki ngā kaumātua anake. I ētahi wā, ahakoa te hauora o tātou, ka piki ake pea ō tātou taumata cholesterol nā ngā āhuatanga kāore e taea e tātou te whakahaere.
He aha te take e pāngia ai te taiohi e te cholesterol?
I te nuinga o te wā, e whakaaro ana tātou ko te take anake o te nui o te cholesterol ko te kai kino me te kore whakakori tinana. He pono tēnā, engari ehara i te mea koinei anake te take. Mō ētahi tāngata, he mea tuku iho tēnei mate i roto i ngā ira. Hei whakamārama, ko te ingoa o tēnei ko te Familial Hypercholesterolemia . He ngāwari noa iho, he mate tēnei e tukuna iho ana i tētahi whakatipuranga ki tētahi whakatipuranga, e hua ake ai te nui o te cholesterol kino i roto i te tinana.
Kua rongo pea koe mō ngā momo cholesterol e rua i roto i ō tātou toto.
1. LDL (Lipoprotein iti-kiato): Koinei te mea e kiia nei e tātou ko te "cholesterol kino." Ina kohia ēnei i roto i te tinana, ka taea e rātou te kohia ki roto i ō tātou oko toto ka ārai i a rātou. Koinei te tino take o te mate manawa.
2. HDL (Ripoporoiti Matotoru-Teitei): Ka kiia tēnei he "kolesterol pai" nā te mea ka āwhina i te tango i te kolesterol kino kāore e hiahiatia mai i te tinana me te kawe ki te ate.
Ko te tangata whai mate ira pēnei i te Familial Hypercholesterolemia he iti ake tōna kaha ki te tango i tēnei cholesterol LDL kino mai i te toto. Nō reira, ahakoa te pai o tā rātou kai me te whakakori tinana, he tino uaua ki te whakahaere i ō rātou taumata cholesterol me te kore rongoā.
Ko te mea nui ko te mōhio wawe kei a koe tēnei mate. Kātahi ka taea e koe te kōrero ki tō tākuta me te whakatakoto i te mahere maimoatanga pai rawa atu māu.
Ehara i te mea ko te kai whakarērea te kai reka!
Ina rongo tātou i te kupu "cholesterol teitei," ka whakaaro tātou ki te kai kūmara kohuatia anake me ētahi huawhenua kāore he hinu. Engari kāore e tika kia pērā. Ko te mea nui ko te mārama ki tā tātou e kai ana me te nui o tā tātou e kai ana .
He tokomaha te hunga e ngana ana ki te noho hei kaiwhenua i ēnei rā. He mea pai tēnā. Engari ehara i te mea ko ngā kaiwhenua katoa e kainga ana e koe he mea hauora. Hei tauira, ko ngā kai kua takaihia, kua tukatukahia, kua tapaina he "ngako iti" tera pea he nui te huka, te tote, me ētahi atu kai kino.
Nō reira, me whakaaro tātou i te wā e whiriwhiri ana i te kai. Tirohia tēnei tēpu.
| Ngā mea hei tāpiri atu ki tō kai (Kai atu) | Ngā mea hei kai mā te tūpato, me te iti hoki o te kai (Kai i te iti rawa o te kai) |
|---|---|
| Ngā huarākau me ngā huawhenua hou: Tāpirihia he huawhenua/huamata i te iti rawa kotahi i te rā. | Ngako Kūpapa: Ngā mea pēnei i te tīhi, te pata, te hinu kokonati, te mīti whero (pīhi kau, poaka). Kāore koe e hiahia ki te mutu rawa, engari me whakaiti te nui. |
| Ngā Witi Katoa: Raihi parauri, buckwheat, ōti, taro parani. He nui te muka i roto i ēnei. | Ngā kai kua tākaihia me ngā kai kua tukatukahia: ngā hōtiti, ngā mītiporo, ngā nūru kua tākaihia, ngā pihikete, ngā keke. |
| Ngā Kai Muka-nui: Ngā pīni pērā i te rēneti, te pīni kikī, te pīni, me te pīni. He tino āwhina ēnei ki te whakahaere i te cholesterol. | Ngako Whakawhiti: Ka kitea ēnei i roto i ngā kai parai hohonu, te pata, me ngā hua tunu. Āta karohia ēnei i ngā wā katoa e taea ana. |
| Ngā Pūmua tipu: Soy, Tofu, Tempeh. | Ngā inu huka: Ngā inu reka, ngā inu hua kua takaihia. |
Whakaarohia kei te hiahia koe ki tētahi wahi tiihi. Kāore he aha, kainga. Engari i te wā kotahi, kainga tētahi pereti huamata me te maha o ngā huawhenua. Kātahi ka pārekareka koe ki te reka, ā, kua tāpirihia he mea pai mō tō tinana. Koinei te "taurite".
Ehara i te mea ko te kai anake, he mea tino nui anō hoki ēnei mea.
He maha atu anō ngā tikanga he rite te hiranga ki te kai pai hei whakahaere i te cholesterol.
Whakakorikori tinana
Mō te whakakori tinana, kāore koe e hiahia ki te haere ki te whare takaro tinana me te hiki i ngā taumaha. Ko te hikoi tere mō te 30 meneti i te rā, te whakakori tinana i te kāinga mā te whakamahi i tētahi taupānga whakapakari tinana, ki te pai rānei koe ki te kanikani, he whakakori tinana pai anō hoki te kanikani ki tētahi waiata. Ko te mea nui kia noho kaha tonu i ia rā.Tīmata ki ngā mea iti. Whakatika mai i tō tūru tari ka hikoi haere. Ki te taea, whakamahia ngā arawhata hei utu mō te ararewa. Ka puta mai ngā hua nui i roto i ēnei huringa iti i roto i te wā.
Āta noho atu i ngā whanonga kino.
- Te kai hikareti: He mea tino morearea te kai hikareti mō te tangata he nui te cholesterol. Ka whakaiti i ngā taumata "cholesterol pai" (HDL) ka pakaru ngā oko toto, ka whakapiki ake i te mōrearea o te mate ngakau. Ki te kai hikareti koe, rapua he āwhina hei whakamutu. Koinei te āwhina nui rawa atu ka taea e koe māu ake.
- Waipiro: Ki te inu waipiro koe, me mahi i te iti noa iho. Kāore te inu waipiro nui e pai mō ō taumata cholesterol, mō tō ate rānei.
Mahi tahi me tō tākuta.
Mō te hunga he nui te cholesterol nā ngā take ira, kāore pea e taea te whakahaere i tēnei mate mā te kai me te whakakori tinana anake. Mēnā koinei te āhua, ka tohua he rongoā e tō tākuta. Ko ngā statin tētahi o ngā rongoā e tino tohua ana mō ēnei āhua.
Ka mataku ētahi tāngata ina rongo rātou i te kupu "rongoā". Ka whakaaro rātou, "Me tango rongoā ahau mō te toenga o tōku ao?" Engari me titiro kē koe ki tēnei. He tautoko tāpiri tēnei rongoā hei tiaki i tō ngākau, hei tāpiri atu ki te hanga huringa ki tō āhua noho.
Ko te mea nui ko te kōrero māhorahora ki tō tākuta. Kōrero ki a ia mō ō hua, ō kare ā-roto, me ō pātai katoa. Kātahi, ka taea e kōrua ko tō tākuta te whakatakoto tahi i tētahi mahere e pai ana mōu.
Hei whakamutunga, ko te kitenga he nui tō cholesterol ehara i te mutunga o tō oranga. Whakaarohia tēnei hei whai wāhitanga ki te whakaaroaro ake mō tō hauora me te whakawhanake i ngā tikanga pai. He mea nui tēnei hei akiaki i a koe kia ora hauora, kia harikoa hoki.
Karere Tangohia ki te Kāinga
- Ahakoa te hunga rangatahi, hauora hoki, ka kitea pea te nui o te cholesterol i roto i te tinana nā te mea he take ira (Familial Hypercholesterolemia).
- He mea tino nui te kai. Kai atu i ngā huawhenua hou, ngā hua rākau, ngā witi katoa, me ngā kai momona i te muka. Whakaitihia ngā kai tukatuka me ngā ngako kino.
- Ko te noho kaha i ia rā, te karo i te kai paipa, me te whakaiti i te waipiro, he mea nui hei whakahaere i te cholesterol.
- Engari i te hanga i ngā huringa nui i te wā kotahi, he pai ake te waihanga i ngā tikanga iti, pai ka taea e koe te whakauru ki roto i tō oranga o ia rā.
- Me mahi tahi tonu me tō tākuta. Mēnā e tika ana, whakahaerehia tō hauora mā te whakakotahi i ngā rongoā kua tohua (hei tauira, ngā statin) me ngā huringa āhua noho.
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