I kitea i roto i tō whakamātautau toto he teitei ake tō cholesterol? He āwangawanga rānei koe nā te mea he cholesterol tō tētahi o tō whānau? He tokomaha o tātou e mataku ana ina rongo tātou i te kupu 'cholesterol'. Engari ki te mārama tika tātou ki tēnei kupu, ā, ki te whakahaere tika, he mea ka taea te whakahaere. He mea tino nui kia mōhio ki tēnei mea nā te mea ka piki ake te tūponotanga o ngā mate kino pēnei i ngā mate manawa me ngā whiu. I tēnei rā, me kōrero tātou me pēhea te whakahaere i tēnei cholesterol.
Me pēhea te whiriwhiri i te tikanga maimoatanga e pai ana ki a koe?
Kāore te cholesterol i te ōrite mō te katoa, nō reira kāore te maimoatanga i te ōrite mō te katoa. Ka waihangahia e tō tākuta he mahere maimoatanga e hāngai ana ki a koe i runga i ngā āhuatanga maha, tae atu ki:
- Ngā taumata cholesterol i roto i tō toto: Te teitei o tō cholesterol.
- Tau me te hītori whānau: Tō tau, ahakoa he nui te cholesterol, he mate manawa rānei tō tetahi o tō whānau.
- Ētahi atu āhuatanga hauora o nāianei: He mate tōu pēnei i te mate huka, te toto toto tiketike, he taumaha rawa rānei koe?
- Tō hiahia: Ko ētahi e pai ana ki te whakahaere i ā rātou kai, ko ētahi e pai ana ki te tango i te pire i ia rā. He mea nui anō hoki tō hiahia ake i konei.
- Te mōrearea o te mate ngakau: Te tūponotanga ka pāngia koe e te mate ngakau, te mate ngakau, te whiu rānei i roto i ngā tau 10 e whai ake nei.
- Mate ngakau o mua: Mena kei a koe te mate ngakau, kua pāngia rānei koe e te mate ngakau, te whiu rānei i mua.
He rite te rongoā i te cholesterol ki te tuitui i tētahi hūtu. Me tuitui kia rite ki te ine o te katoa.
Me ako tātou mō ēnei momo cholesterol me ngā taumata hauora?
Ka tono tō tākuta kia whakamātauria koe i tētahi whakamātautau toto e kiia nei ko te "lipid profile". He whakamātautau tēnei e taea ai te ine tika i ngā momo cholesterol i roto i tō toto me ō rātou taumata. Ka whakamahia hoki tēnei whakamātautau hei tirotiro i te whai huatanga o tō maimoatanga.
Anei te āhua o ngā taumata cholesterol o te tangata hauora:
| Momo cholesterol | Taumata hauora (i roto i te mg/dL) |
|---|---|
| Kolesterol Katoa | Mena kei raro iho koe i te 19 tau te pakeke, me iti iho koe i te 170. Mō te pakeke, me noho i waenga i te 125-200. |
| Korekore LDL (korekore kino) | Mena kei raro iho koe i te 19 tau te pakeke, me iti iho i te 110. Mō te pakeke, me iti iho i te 100. |
| Korekore HDL (korekore pai) | Me neke atu i te 40 tau te pakeke o ngā tāne. Me neke atu i te 50 tau te pakeke o ngā wāhine. |
| Ngā Triglycerides | Me iti iho i te 150 ngā pakeke katoa. |
Engari kia maumahara, ki te mea he mate hauora kē atu āu, ka taea e tō tākuta te tuku i tētahi whāinga iti iho. Hei tauira:
- Mena kāore he mate manawa āu, ā, he iti noa iho te mōrearea, tera pea kei raro iho i te 100 mg/dL tō whāinga LDL .
- Mena he mate manawa tōu, he mate huka rānei, ka kīia atu pea ki a koe me iti iho i te 70 mg/dL tō whāinga LDL .
Hipanga tuatahi: Hurihia tō āhua noho
I te nuinga o te wā, kāore tō tākuta e hoatu noa i ngā rongoā ki a koe. Ko te mea tuatahi ka kī atu rātou ki a koe ko te hanga i ngā huringa oranga hauora mō te ngākau. Mena kei te tata noa ō taumata cholesterol, me mahi e koe ēnei huringa. Mena ka āwhina ēnei mea ki te whakahaere i tō cholesterol, kāore pea koe e hiahia ki te tango rongoā.
Ahakoa ka tango koe i te rongoā, he mea tino nui kia mau tonu ēnei tikanga. Kātahi ka taea e koe te whakaiti i te horopeta o te rongoā.
He aha ēnei huringa āhua noho?
- Kai hauora mō te ngākau: Whakaitihia ngā kai he nui te ngako kukū . Ko te tikanga tēnei he whakaiti i te mīti whero (pīhi, poaka), ngā hua miraka ngako-katoa, me ngā kai momona. Engari, kainga ngā kai he nui te waikawa ngako omega-3 me te muka wairewa. Whakauruhia te ika, te ōti, ngā hua rākau, ngā huawhenua, me ngā nati ki roto i tō kai. Kaua e kai i ngā kai kua tākaihia me ngā kai tunua he nui te huka me te ngako whakawhiti .
- Whakakorikori tinana: Kia rima ngā rā i te wiki, kotahi i te rāWhakakorikori tinana pērā i te hikoi tere, te oma, te kaukau rānei mō te 30 meneti pea te roa.
- Kaua e momi hikareti: Kati rawa te momi hikareti me te vape. Kāore hoki i te pai te noho tahi me tētahi atu e momi hikareti ana (paoa tuarua).
- Te whakawhāiti i te waipiro: Kia kotahi te inu waipiro i te rā mō ngā wāhine, kia rua hoki ngā inu waipiro i te rā mō ngā tāne.
- Whakaitihia te taumaha: Ki te taumaha rawa koe, ngana ki te whakaiti. Ahakoa te whakaiti i te 10% noa iho o tō taumaha katoa ka pā nui ki ō taumata cholesterol.
I roto i ngā āhuatanga hea e hiahiatia ai te rongoā?
Mena kua huri tō āhua noho engari kāore anō kia taea te whakahaere i ō taumata cholesterol, ka tohua pea e tō tākuta he rongoā. He nui ake te tūponotanga ka tīmata te rongoā i roto i ēnei āhuatanga:
- Mena he 190 mg/dL, he teitei ake rānei tō taumata cholesterol LDL.
- Mena kei waenganui i te 45-70 tau te pakeke, he mate huka tōu, ā, ko te taumata LDL he 70 mg/dL, neke atu rānei.
- Mena he nui tō mōrearea ki te mate manawa, ā, he 70 mg/dL, neke atu rānei tō taumata LDL.
- Mena kua pāngia koe e te mate manawa, te whiu, te mate rānei o ngā uaua toto.
He maha ngā momo rongoā ka taea te whakamahi hei whakaheke i te cholesterol.
| Momo rongoā | Te āhua o tana mahi me ngā tauira |
|---|---|
| Ngā Statins | Koinei ngā momo rongoā e whakamahia whānuitia ana. Ka whakaitihia e rātou te hanga cholesterol e te ate. Hei tauira: Atorvastatin, Rosuvastatin, Simvastatin. |
| Ezetimibe | Ka whakaitihia e rātou te mimiti o te cholesterol mai i ngā kai e kainga ana e tātou. He maha ngā wā ka hoatu tahitia me ngā statin. |
| Ngā Rongoā Here-Waikawa o te Ate | Ka herea ki ngā waikawa ate i roto i te pūnaha nakunaku, ā, ka taea e te ate te whakamahi i te cholesterol nui rawa. |
| Ngā Fibrates | He tino āwhina tēnei ki te whakaiti i ngā triglycerides me te whakapiki i te cholesterol pai (HDL). |
| Niacin | He huaora tēnei. Engari kaua rawa e tangohia me te kore he tohutohu a tō tākuta. |
| Rongoā hou | Kei reira anō ngā rongoā hou pēnei i ngā aukati PSCK9, ngā aukati ACL, me te rongoā siRNA (hei tauira, Inclisiran). Ko te tikanga ka hoatu ēnei ki te hunga whai mate cholesterol tuku iho (hei tauira, HeFH) me te hunga he uaua ki te whakahaere mā te whakamahi i ētahi atu rongoā. |
Kia pēhea te roa ka kitea ngā hua?
Kia tīmata koe ki te whakarerekē i tō momo noho, ka tirotirohia koe e tō tākuta i ia wā. I muri i te 12 wiki pea , ka tirohia anō e ia tō cholesterol, ā, ka whakatau mēnā me whakarerekē anō koe i tō kai, i tō mahere whakakori tinana rānei.
Ki te kore e heke ō taumata cholesterol i muri i tērā, me tīmata pea koe ki te rongoā. I muri i te tīmatanga o te rongoā, ka whakamātauria anō ō toto i roto i ngā wiki 4-8 kia kitea ai mēnā kei te whai hua te rongoā. I muri i tērā, he mea pai kia tirohia ō taumata cholesterol i te kotahi i te tau.
Ko te mea nui ko te noho whakapā atu ki tō tākuta. Pātai atu mēnā he pātai āu, me te kōrero mō ō āwangawanga mō tō maimoatanga.
Karere Tangohia ki te Kāinga
- Kāore he mea e wehi ai te cholesterol tiketike; he mea ka taea te whakahaere.
- Ko te taahiraa tuatahi, ko te taahiraa nui rawa atu, ko te whai i tētahi momo noho hauora mō te ngākau. Arā, ko te kai pai, te whakakori tinana, me te karo i ngā tikanga kino.
- Ehara i te mea ka tohua te rongoā i runga i tō taumata cholesterol anake, engari i runga anō hoki i tō hauora whānui me te mōrearea o te mate ngakau.
- Kaua rawa e tīmata, e mutu rānei te tango i ngā rongoā mō te cholesterol me te kore e kōrero ki te tākuta, nā te mea rānei kua tohutohuhia koe e tetahi.
- Ka taea e koe te noho hauora mā te noho tahi me tō tākuta me te whiwhi tirotiro hauora auau.
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