Kua pāngia koe e tētahi mate pūkahukahu i ēnei rā tata nei, pērā i te mate manawa? E mōhio ana ahau he wheako whakarerekē i tō ao. Ka taea e ia te whakamataku me te taumaha rawa. Engari ko te mea nui i tēnei wā ko te whakaaro ki te heke mai i a koe e ora ana. He mea nui te pupuri i ō taumata cholesterol kia mau tonu i roto i tēnei haerenga. Ko te whakaheke i tō cholesterol te mea nui ki te whakaiti i tō tupono ki ngā mate manawa ā muri ake nei, me te pupuri i te hauora o tō ngākau. Ka arotakehia e tō tākuta tō hītori hauora me te mahi o tō ngākau, ā, ka āwhina i a koe ki te whakatau i ngā whāinga me ngā huringa āhua noho pai mōu.
Kei te pēhea te hurihanga o ngā whāinga cholesterol i nāianei?
I te nuinga o te wā, ahakoa mō te hunga hauora, ka tūtohu ngā tākuta kia noho te taumata cholesterol katoa i raro i te 150 mg/dL me te LDL, te cholesterol "kino", i raro i te 100 mg/dL. Mā te pupuri i ēnei taumata ka whakaiti i te tūponotanga o te mate manawa me te whiu.
Engari, ina pāngia koe e te mate manawa, he tino rerekē te kōrero . He nui ake tō tūponotanga ki te pāngia anō koe e te mate manawa i tētahi atu. Nō reira, me kaha ake ō whāinga cholesterol i tō mua.
Kia maumahara, ehara tēnei i te whiu, engari he mahi tēnei hei tiaki i a koe anō. He ngana tēnei ki te tiaki i tō ngākau mai i ngā kino atu anō.
Tērā pea ka kī atu tō tākuta kia whakaitihia tō cholesterol "kino", te LDL rānei, mā te 50% pea o tōna taumata i mua. Tērā pea ka hoatu e rātou he whāinga kia mau tonu tō taumata LDL ki raro i te 70 mg/dL. I ētahi wā, inā koa he nui tō mōrearea, ka whai ngā tākuta kia whakahekehia tō taumata LDL ki raro i te 55 mg/dL. Nā te mea kua whakaatuhia e ngā rangahau mā te pupuri i tēnei taumata iti ka taea te whakaiti i tō mōrearea ki te pāngia anō e te mate ngakau.
Kia mārama ai tātou ki tēnei rerekētanga, me titiro tātou ki tēnei ripanga.
| Tangata | Whāinga mō te cholesterol "kino" (LDL) |
|---|---|
| He pakeke hauora noa | 100 mg/dL, iti iho rānei |
| He tangata kua pāngia e te mate ngakau | 70 mg/dL, iti iho rānei (tērā pea he iti iho i te 55 mg/dL) |
Ngā Rongoā Tohutohu mō te Whakahaere Cholesterol
Kia pāngia koe e te mate manawa, ka taea e ngā rongoā whakaheke cholesterol te noho hei hoa pai mōu. Mena he nui hoki te cholesterol o ō mema o te whānau, he tino uaua ki te whakaheke i ō taumata cholesterol mā te kai me te whakakori tinana anake. I taua wā, me tango e koe tētahi, neke atu rānei o ngā rongoā.
He aha ngā statin?
Ko ngā rongoā tino nui, ā, e tino tohua ana ko ngā statin . He pire ēnei e tangohia kotahi i te rā. E rua ngā mahi matua o tēnei:
1. Ka whakaiti i te hanga o te cholesterol e tō ate.
2. Ka āwhina i te ate ki te tango i te cholesterol nui rawa kei roto i ō toto.
He maha ngā wā ka tohua ngā rongoā statin e ngā tākuta ki te hunga kāore anō kia pāngia e te mate manawa engari he nui te cholesterol, he toto toto tiketike rānei, ahakoa kāore i te rawaka ngā huringa āhua noho. Nō reira, whakaarohia te hiranga o tēnei mō te tangata kua pāngia e te mate manawa. Mā te whakamahi i te statin ka tino whakaiti i te tūponotanga o te pāngia anō e te mate manawa ā muri ake nei.
Ko te mea nui, ina tīmata koe ki te tango i te statin, me tango tonu e koe mō tō oranga katoa . Kaua rawa e mutu te tango me te kore e kōrero ki tō tākuta.
Me huri tō momo noho me te rongoā anō hoki?
Ae rawa! Kāore e ranea te rongoā anake. Hei whakatutuki i ngā hua pai rawa atu, me huri te āhua noho hauora me te rongoā anō hoki. Ina mahi tahi ēnei e rua, ka whiwhi tō ngākau i te tiakitanga tino pai.
1. Ngā panonitanga o te kai
- Whakaitihia te Ngako Kūpapa me te Ngako Whakawhiti: Ki te kī māmā, whakaitihia te kai hinu, ngā kai parai, ngā kai tere, ngā keke, ngā pihikete, ngā pata, me ētahi atu. Me whakamahi noa i te hinu kokonati kia taurite.
- Kai atu i ngā kai momona i te muka: Tāpirihia ngā hua rākau, ngā huawhenua, ngā pīni, ngā ōti, me ngā witi katoa ki roto i tō kai. Ka āwhina ēnei ki te whakaheke i te cholesterol kino.
- Kōwhiria ngā ngako hauora mō te ngākau: He pai mō te ngākau ngā ngako Omega-3 e kitea ana i roto i ngā ika pēnei i te hāmana, te sardine, me te makarela.
2. Te hiranga o te whakakori tinana
Ko te korikori tinana te hoa pai o te ngākau. Engari i muri i te mate ngākau, ehara i te mea pai te tīmata ohorere i ngā korikori tinana kaha.
- Me pātai atu ki tō tākuta: Pātai atu ki tō tākuta mō ngā tohutohu mō te momo korikori tinana ka taea e koe te mahi me te roa o te wā me mahi koe i taua mea.
- Tīmata māmā noa: Ahakoa he hikoi tere mō te 20-30 meneti i te rā, he nui. Ko te mea nui kia haere tonu.
3. Kati te momi hikareti me te inu waipiro
- Te kai hikareti: Ki te mea he kai hikareti koe, kati i tēnei rā tonu . Ko te kai hikareti te kino nui rawa atu ki ngā oko toto o te ngākau. Ka whakanui ake hoki i ngā putunga cholesterol.
- Waipiro: Ki te inu waipiro koe, he pai ake te mutu rawa. Ki te kore, whakawhāitihia tō inu. Kōrero ki tō tākuta mō tēnā.
Tērā pea ka whakaaro koe kei te haere ko koe anake i tēnei haerenga. Engari kāore koe i te mokemoke. Mā tō whānau, ō hoa, me tō tākuta anō hoki koe e āwhina. Haere tonu ki ngā wāhi rongoā, tangohia ō rongoā i te wā tika, kaua hoki e wehi ki te pātai mēnā he pātai āu. Koinei tō whai wāhitanga tuarua. Whakamahia pai.
Karere Tangohia ki te Kāinga
- He whakatūpato nui mai i tō tinana te tūponotanga o te mate ngakau.
- I muri i tēnei, ka kaha ake te kaha o ō whāinga whakahaere cholesterol. Me whai kia mau tonu te LDL ("cholesterol kino") ki te 70 mg/dL, ki raro iho rānei.
- He mea nui ngā rongoā pēnei i te statins mō tēnei, ā, me tango pinepine mō te wā katoa .
- Kāore e ranea te rongoā anake. He mea nui anō hoki te kai hauora me te whakakori tinana auau.
- Me whai tonu i ngā tohutohu a tō tākuta . Haere ki ngā wāhi rongoā i te wā tika, kaua hoki e mutu te tango rongoā me te kore he tohutohu hauora.
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