He mea noa te mataku ina kī mai tō tākuta he teitei rawa tō cholesterol i roto i tō toto. I te nuinga o te wā, ko te mea tuatahi e kīia ana e rātou kia mahia e koe ko te whakahaere i tō kai me te whakakori tinana, tika? Ko te tikanga o tēnā ko te whakaiti i te ngako kukū, te whakakore rawa i te ngako whakawhiti, te whakaiti i te huka, me te whakakori tinana i ia rā.
Heoi, i ētahi wā, kāore e taea e ngā huringa āhua noho anake te whakahaere i te cholesterol 'kino' o tō tinana, arā, ngā taumata cholesterol LDL (Low-Density Lipoprotein). Koinei te wā ka tūtohu pea tō tākuta kia tīmata koe ki te tango rongoā hei āwhina i a koe. Engari kia mahara, kāore e taea e koe te whakarērea aua tikanga pai nā te mea kua tīmata koe ki te tango rongoā, tika? Me mahi e koe ngā mea e rua. Kia titiro tātou he aha ēnei rongoā whakaheke cholesterol.
Kōwhiringa tuatahi: Ngā Statins
Hei whakarāpopototanga, koinei ngā rongoā rongonui me te nuinga o te wā e whakamahia ana e ngā tākuta mō te cholesterol. Ka āwhina rātou ki te whakaheke i tō cholesterol LDL 'kino', ka whakaheke i tētahi atu momo ngako e kiia nei ko ngā triglycerides, ā, ka paku whakanui ake i ō taumata cholesterol HDL 'pai'.
Kua kitea e ngā rangahau mā te whakamahi i ngā statin ka whakaitihia te mōrearea o ngā mate pūnaha cardiovascular pēnei i te whakaeke ngakau.
Anei ētahi o ngā statin e tohua ana:
- Atorvastatin (Lipitor)
- Rosuvastatin (Crestor)
- Simvastatin (Zocor)
- Fluvastatin (Lescol)
- Lovastatin
- Pravastatin (Pravachol)
He pānga taha rānei ō ngā statin?
Pērā i ngā rongoā katoa, ka pāngia pea ēnei e ngā pānga taha iti. Engari kāore e pāngia te katoa. Ko ngā mea tino kitea ko te mamae o te puku, te mamae o te uaua, te mumura rānei. He tino onge te pānga o te kino ki te ate. He iti anō te pikinga o te mōrearea o te huka toto tiketike me te mate huka momo 2. Engari he tino iti te mōrearea, ā, e kiia ana he iti noa te mōrearea ina whakaritea ki ngā painga o ngā statin.
Ko te mea nui: Ki te mea kei te tango koe i tētahi rongoā statin, karohia rawatia te karepe me te wai karepe, nā te mea ka taea e ia te whakararuraru i te mimiti o te rongoā me tōna whai huatanga.
Ētahi atu momo rongoā me te āhua o tā rātou mahi
Haunga ngā statin, he maha atu anō ngā rongoā. I ētahi wā, ka whakatau pea tō tākuta ki te hoatu i tētahi o ēnei me te statin, hei rongoā kē atu rānei mā te tangata he mate pāwera ki ngā statin.
| Momo rongoā | Ngā mahi me ngā mea hei mōhio |
|---|---|
| Ngā rongoā e pā ana ki ngā whekau (Ngā Pūhui Waikawa Au) | Ka herea ēnei ki te au o te ate i roto i ngā whekau, ka ārai i te mimiti anō ki roto i te tinana. Nā te mea he mea hanga te au mai i te cholesterol, ka whakaitihia te nui o te cholesterol i roto i te tinana. Tauira: Cholestyramine, Colesevelam. Ngā pānga taha: te mate pāwera, te pupuhi o te puku, te mamae o te puku. |
| Ezetimibe (Zetia) | Ka aukati tēnei i te tinana ki te mimiti i te cholesterol mai i te kai i roto i te whekau iti, ā, he maha ngā wā ka hoatu tahitia me ngā statin. Ngā pānga taha: mamae uaua, mamae tuara rānei, mate korere, mamae puku. |
| Ngā Ārai PCSK9 | He rongoā hou, he kaha ēnei. Ka hoatu ēnei ki te hunga kāore e taea te whakahaere i te cholesterol mā ngā maimoatanga tuku iho, ki te hunga rānei he nui te cholesterol ira (familial hypercholesterolemia). Ka hoatu ēnei hei werohanga. Tauira: Alirocumab (Praluent), Evolocumab (Repatha). Ngā pānga taha: Ngā tohu pēnei i te mākūkū, te pupuhi, te mamae, me te mātao i te wāhi i werohia. |
| Niacin (huaora B3) | He huaora e whakaiti ana i te LDL, e whakapiki ana hoki i te HDL. Heoi, kāore he taunakitanga mārama e whakaatu ana mā te hoatu i tēnei tāpiringa ki tētahi e tango ana i ngā statin ka whakaiti ake i te tūponotanga o te mate ngakau. Ngā pānga taha: whero, mākūkū, ānini. |
| Ngā Fibrates | Ko te nuinga o ēnei ka āwhina i te whakaiti i ngā taumata triglyceride me te whakapiki i te cholesterol HDL 'pai'. Tauira: Fenofibrate, Gemfibrozil. |
| Omega-3 | Ka taea e ngā rongoā omega-3 kaha-tohutohu te āwhina i te whakaheke i ngā triglycerides. Heoi, kāore anō kia whakamātauhia he rite tonu te pānga o ngā tāpiringa hinu ika e hokona ana i waho o te tākuta. Nō reira, kaua e whakamahia me te kore he tohutohu hauora . |
Whāia ēnei tohutohu hei whakamahi tika i te rongoā.
Kia tohua he rongoā, kia tino whai hua ai, me whakamahi kia rite ki tā te tākuta i tohutohu ai. Ki te kore, e kore e puta ngā hua e hiahiatia ana.
Meinga hei tikanga mōu i ia rā.
- Kia mārama koe ki te take e tango ana koe i tēnei rongoā. He mea nui kia mārama koe ki tō ake āhua.
- Tangohia tō rongoā i te wā kotahi i ia rā. Whakamaua tēnei hei tikanga. He mea pai kia whakatakotoria he whakamaumahara ki tō waea pūkoro.
- Kaua e mutu te tango i tō rongoā, kaua hoki e whakarerekē i te horopeta me te kore kōrero ki tō tākuta. Ahakoa kei te pai koe i nāianei, he hoariri puku te cholesterol e kore e whakaatu i ngā tohu. Nō reira, he mea nui kia tangohia tō rongoā kia rite ki te whakahaunga.
- Whakamahia he pouaka pire ia wiki. I te tīmatanga o te wiki, tāpirihia ngā rongoā katoa mō taua wiki ki reira. Pērā ai, kāore koe e ngaro i tētahi rā.
Kōrero mārire ki te tākuta.
- Kōrerotia ki tō tākuta mō ētahi atu rongoā, huaora, rongoā Ayurvedic/tūturu rānei e tangohia ana e koe, i te mea ka taea e ētahi mea te taunekeneke me ngā rongoā cholesterol.
- Mena he take te utu o te rongoā, kaua e whakamā ki te kōrero ki tō tākuta. Tērā pea he huarahi kē atu he iti ake te utu, he otinga rānei.
- Pātai atu ki tō tākuta i mua i te wā me aha koe mēnā ka ngaro i a koe tētahi horopeta rongoā. Kia mōhio koe ki ngā mea pēnei i te tango i te horopeta ina mahara koe, me tatari rānei kia tae ki te horopeta e whai ake nei.
- I mua i te pokanga, i te rongoā whakamoe rānei, pērā i te tango niho, kia tino kōrero koe ki te tākuta, ki te taote niho rānei mō ngā rongoā e tangohia ana e koe.
- Pātai atu ki tō tākuta mō te inu waipiro. Mā te inu waipiro me ētahi rongoā ka piki ake ngā pānga taha, ka whakaiti rānei i te whai huatanga o te rongoā.
Ki te mea he uaua ki a koe te mārama ki ngā kōrero a tō tākuta, me kawe mai he hoa pono, he mema rānei o te whānau. Ka mārama ake ngā mea ka maumaharahia ina whakarongo mai ngā tāngata tokorua.
Karere Tangohia ki te Kāinga
- Ko te taahiraa tuatahi, ko te taahiraa nui rawa atu hoki, hei whakahaere i te cholesterol, ko te pupuri i tētahi kai hauora me tētahi momo noho ora . He āwhina tāpiri noa iho te rongoā.
- Ahakoa ko ngā statin te momo rongoā e whakamahia whānuitia ana, ko tō tākuta anake ka taea te whakatau i te rongoā me te horopeta tino tika māu i muri i te tirotiro i ō whakamātautau toto me tō āhua hauora.
- Ka pāngia pea koe e ngā pānga taha o tētahi rongoā. Mēnā ka pāngia koe e ētahi tohu rerekē, pērā i te mamae o te uaua, kaua e mataku, engari me whakamōhio atu ki tō tākuta.
- He mea tino nui kia tangohia tō rongoā kia rite ki te mea i tohua, i te wā tika, me te horopeta tika. Kaua e mutu tō rongoā, e whakarerekē rānei i te horopeta me te kore kōrero ki tō tākuta.
- Hei tiaki i a koe anō, me hoatu e koe he whakamārama katoa ki tō tākuta mō ngā rongoā katoa, ngā huaora me ngā tāpiringa e tangohia ana e koe.
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