Kua tangohia e koe tētahi pūrongo whakamātautau toto, ā, ka kite koe i ngā tau nui i mua i te kupu "Cholesterol" ā, ka pōuri koe? Kātahi ka kī mai te tākuta "He iti te cholesterol pai, he teitei te cholesterol kino," ka mataku koe mō te āhua o te mate, kāore? He hoariri tēnei cholesterol mō tātou? He mea rānei e hiahiatia ana e tō tātou tinana? Me kōrero tātou mō tēnei i tēnei rā hei whakamārama i ō pātai katoa mō tēnei mea.
He whakarāpopototanga noa iho, he matū ngako, he rite ki te hinu te cholesterol i roto i ō tātou toto. Ka hangaia e tō tātou ate, ā, ka puta mai hoki i ngā kai e kainga ana e tātou. Ehara i te mea he matū noa te cholesterol, engari he maha ngā mahi nui e mahia ana e ia i roto i te tinana. He mea nui te cholesterol mō ngā mea maha, tae atu ki te hanga i ia pūtau i roto i tō tātou tinana, te whakaputa homoni, te tiaki i ngā io, me te āwhina i te nakunaku.
Engari, e ai ki te kōrero, kāore e pai te nui rawa o te mea. Pērā anō hoki mō te cholesterol. Ka tīmata te raruraru mā te kore taurite i waenga i ngā momo cholesterol "pai" me te "kino".
He aha te cholesterol "pai" me te "kino"?
Hei mārama ki tēnei, me whakamahi tātou i tētahi tauira iti. Whakaarohia ko ō tātou uaua toto he rite ki ngā tiriti o te tāone.
| Momo Cholesterol (Momo) | Ngā mahi (Mahi) |
|---|---|
| Korekore kino (LDL - Lipoprotein iti-kiato) | He rite tēnei ki tētahi taraka e kawe ana i ngā para i runga i te rori. Ina piki te taumata o tēnei cholesterol LDL, ka tīmata te whakatakoto ki runga i ngā pakitara o ō tātou uaua toto. He rite ki te para e puranga ana i te taha o te rori. Ka kiia tēnei whakatakoto he "Plaque". I roto i te wā, ka meinga e tēnei plaque ngā uaua toto kia whaiti, kia mārō. Koinei te mea e kiia nei ko (Atherosclerosis) i roto i te pūtaiao hauora. |
| Kolesterol pai (HDL - Lipoprotein Matotoru-Teitei) | He rite tēnei ki te kaikōhi para a te tāone. Ko te uara o te cholesterol HDL he kohikohi i te cholesterol kino (LDL) kua kohia i roto i ngā oko toto ka whakahokia ki te ate kia whakangaromia. Arā, ko te HDL te mea e horoi ana i ō tātou oko toto. |
Ināianei kua mārama koe, tika? I roto i tō tātou tinanaHe mea morearea te nui o te cholesterol LDL (kino) me te iti o te cholesterol HDL (pai) . Ka nui ake te mōrearea o tēnei āhuatanga ki te whakawhanake i ngā mate kino pēnei i te mate manawa me te whiu.
Nā, he aha te Cholesterol Katoa?
Ka whakarārangihia motuhaketia e tō whakamātautau toto ō taumata cholesterol katoa, HDL, me te LDL. Heoi, he nui ake tō taumata cholesterol katoa i te tapeke o ō taumata HDL me LDL.
Anei tētahi mea nui hei mōhio. I ētahi wā, tera pea ka teitei tō cholesterol katoa nā te mea he tino teitei ō taumata cholesterol pai (HDL) . Mēnā koinei te āhua, ehara i te mea nui. Ko te tikanga anake kei te pai te mahi a ngā parepare o tō tinana.
Heoi, ki te mea he tiketike tō taumata cholesterol katoa nā te nui o te cholesterol kino (LDL), he take mōrearea tēnā . Me kōrero koe ki tō tākuta mō tēnei mea.
He aha te ōwehenga o te cholesterol?
He tino māmā noa iho tēnei. Koinei te whakautu ka puta mai i te wā e wehea ai te uara o tō cholesterol katoa ki te uara o tō cholesterol pai (HDL).
Hei tauira, mēnā ko tō Cholesterol Katoa he 200, ā, ko tō HDL he 50, ko tō ōwehenga he 200/50 = 4. Arā, 4:1.
Ko te mea pai ko te pupuri i tēnei ōwehenga kia iti. Heoi, e taunaki ana ngā rōpū mate ngakau nui o te ao i tēnei wā kia aro nui atu ki te whakahaere tika i te cholesterol LDL, kaua ki tēnei ōwehenga. Nā te mea e kiia ana he ine tika ake mō te whakamahere maimoatanga mō ngā tūroro me te aromatawai i te mōrearea. Nō reira, he pai ake te kōrero ki tō tākuta me te whakatau ko tēhea tau te mea tino tika māu.
He aha atu ngā triglycerides?
Ko tētahi atu momo ngako tēnei i roto i ō tātou toto, pērā i te cholesterol. Ka hangaia hoki e ō tātou tinana, ā, ka riro mai i te kai. Ka piki ake ngā taumata triglyceride, inā koa ka kai tātou i ngā kai he nui te huka, ngā warowaihā kua whakatikatikaina, ngā ngako trans, me ngā ngako kukū . Waihoki, ki te nui ake ngā kaora e kainga ana e tātou i ia rā, ka hurihia aua kaora tāpiri hei triglycerides, ā, ka rongoatia ki roto i te tinana.
Ko ngā taumata triglyceride teitei tētahi atu take e piki ake ai te mōrearea o te mate ngakau.
Kāore e taea te whakahaere i ngā taumata cholesterol tiketike?
He tino taea! Me whakapau kaha me te ngākau nui noa iho. Anei ētahi mea ka taea e koe te mahi hei whakatutuki.
1. Ngā Huringa Āhua Noho
- Korikori tinana hauora: Korikori tinana auau (pēnei i te hikoi tere, te oma, te kaukau, te eke pahikara)Ka taea e ia te whakanui ake i te cholesterol pai (HDL) me te whakaiti i te cholesterol kino (LDL) . Ka whakangāwari hoki te whakakori tinana i ngā oko toto me te whakahaere i te toto toto.
- Kai hauora mō te ngākau:
- Whakaitihia ngā kai he nui te ngako kukū me te ngako whakawhiti (ngā kai parai, ngā kai tere, ngā kai tukatuka pērā i te keke, ngā pihikete) ki te nui e taea ana.
- Engari, kainga ngā kai he nui ngā ngako monounsaturated me ngā ngako polyunsaturated (āwōkātō, hinu oriwa, nati pērā i te cashew me te pīnati).
- Whakaurua ngā ika whai kiko i ngā waikawa ngako omega-3 (tāmana, makarera, hereni) ki roto i tāu kai i te iti rawa i ngā rā e rua i te wiki.
- He tino āwhina ngā kai whai kiko i te muka wairewa, pērā i te ōti, te parei, te aporo, me te kāreti, ki te whakaheke i te cholesterol LDL.
2. Ngā rongoā
I ētahi wā, he uaua pea te whakahaere i ō taumata cholesterol mā te kai me te whakakori tinana anake. I ēnei wā, ka tohua pea e tō tākuta he rongoā.
He momo rongoā e whakamahia whānuitia ana ngā statin . Ka whakaitihia e rātou ngā taumata cholesterol LDL me te triglyceride, ā, ka piki ake ngā taumata cholesterol HDL. He mea tino nui kia tangohia ēnei rongoā i raro i te tohutohu a te tākuta, i roto i te horopeta kua whakaritea, me te wā kua whakaritea .
Mena he teitei ō taumata cholesterol, ka roa pea te toru marama kia hoki anō ki te āhua noa. Me huri tō momo noho, me te rongoā pea i ia rā. Engari ko ngā hua o taua whakapau kaha—he ngākau hauora me te oranga kāore he mate manawa, he whiu rānei—he nui atu i te kaha i whakapaua e koe.
Karere Tangohia ki te Kāinga
- He mea nui te cholesterol mō te tinana. Ko te raruraru, kāore i te taurite.
- Ko te HDL te cholesterol "pai". Ka horoi i ō tātou uaua toto.
- Ko te LDL te cholesterol "kino". Mēnā ka piki ake, ka taea te whakatakoto ki roto i ngā uaua toto ka aukati i a rātou.
- Ka taea te whakahaere i ngā taumata cholesterol mā te whakahaere i tētahi kai he nui te huka, te hinu, me te paraoa, me te whakakori tinana i ngā wā katoa.
- Mena he āwangawanga āu mō ō taumata cholesterol, ki te whakaatu rānei tō pūrongo i ngā taumata teitei, me toro atu ki tō tākuta tonu mō ētahi tohutohu. Kaua e rongoā i a koe anō.
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