He paku mataku te nuinga o tātou ina rongo tātou i te kupu cholesterol, tika? Engari e mōhio ana pea koe e rua ngā momo cholesterol: 'pai' me 'kino'. E whakaaro ana tātou katoa he pai tēnei 'cholesterol pai', arā, te momo e kiia nei ko te HDL, mō ō tātou tinana ahakoa tōna teitei. Engari he pono rānei? I tēnei rā kei te kōrero tātou mō te meka ko te nui rawa o tēnei cholesterol pai ka waiho hei raruraru i ētahi wā.
He aha tātou i kī ai ko te HDL he 'cholesterol pai'?
He kupu whakarāpopoto, he matū ware pi te cholesterol e kitea ana i roto i ō tātou toto. E rua ngā momo matua o tēnei matū.
1. LDL (Lipoprotein iti-kiato): Koinei te cholesterol 'kino' . Ina nui haere, ka nui haere ki roto i ō tātou uaua toto, ka ārai i a rātou, ā, i roto i te wā, ka pā mai he mate kino pēnei i te mate manawa me te whiu.
2. HDL (Ripoporoiti Matotoru-Teitei): Koinei tā tātou kaikorero, te cholesterol 'pai' . Ko te mahi matua a te HDL he kohi i te cholesterol kino kāore e hiahiatia (LDL) mai i te tinana katoa ka kawe ki te ate. Ka wahia e te ate ka tangohia mai i te tinana hei para.
Whakaarohia ō tātou uaua toto he pūnaha paipa e kawe ana i te wai. He rite te LDL ki te paru e piri ana ki aua paipa. Kātahi ka rite te HDL ki te tangata e tango ana i taua paru, e horoi ana i ngā paipa. Koia mātou ka karanga ai i te HDL he cholesterol 'pai'. Ina haere koe ki te tākuta, ā, ka tirohia tō cholesterol, ā, ka oti he pūrongo 'Lipid Panel' (e kiia ana e ētahi he 'Lipid Profile'), ka whakaaturia ngā taumata LDL me te HDL ki roto.
Ko ngā taumata hauora e whakaarohia whānuitia ana ko:
- Mō ngā tāne: Ko te taumata HDL neke atu i te 40 mg/dL.
- Mō ngā wāhine: neke atu i te 50 mg/dL te taumata HDL.
E kiia ana mā te pupuri i ēnei taumata ka taea te whakaiti i te mōrearea o te mate manawa me te whiu.
He tino morearea te nui o te cholesterol pai?
Tērā pea ka whakaaro koe, "He pai te nui rawa o te mea pai." Engari ina tae ki te cholesterol HDL, he uaua ake te kōrero. Kua kitea e ngā rangahau hou kāore pea te nui o te HDL e whakarato i te parenga e tumanakohia ana. I ētahi wā, ka tīmata te whanonga o tēnei cholesterol pai pērā i te cholesterol kino, ka piki ake te mōrearea o te mate ngakau.
He mea whakamiharo, kua whakaatuhia e ētahi rangahau ko te hunga he nui ake ngā taumata HDL i te 60 mg/dL, ka nui ake te mōrearea o te mate manawa, te mate rānei i te mate manawa, mā te 50% atu i te hunga he nui ake ngā taumata HDL i te 41-60 mg/dL.
I kitea i tētahi atu rangahau he nui ake te tūponotanga o te mate mō te hunga he tino tiketike ngā taumata HDL (neke atu i te 80 mg/dL i roto i ngā tāne, neke atu i te 100 mg/dL i roto i ngā wāhine). I kitea anō hoki i roto i ngā kaumātua, ko ngā taumata HDL neke atu i te 80 mg/dL ka piki ake te tūponotanga o te mate wareware mā te 27%.
Nā te aha rā tēnei e tupu nei?
Ahakoa kāore anō kia tino mārama te take mō tēnei, he whakaaro anō ā ngā kairangahau. Ina mumura ō tātou tinana, ka taea e ēnei matūriki HDL te whakarerekē i tā rātou mahi. Engari i te tango i te cholesterol kino (LDL), ka āwhina rātou ki te whakaroa i te tukanga. Ka taea e tēnei te arahi ki te pikinga o ngā putunga LDL (ngā papa) i roto i ngā oko toto, ka piki ake ai te mōrearea o te mate ngakau me te whiu.
He aha ngā take o te tiketike o ngā taumata HDL?
He maha ngā take e teitei ake ai ngā taumata HDL i te 60 mg/dL. Ko ētahi o ēnei kei roto i tā tātou mana whakahaere, ko ētahi kei tua atu i tā tātou mana whakahaere.
1. Te awe ira (Ō Ira)
Ka whānau mai ētahi tāngata me te āhua ira ki te whai i ngā taumata HDL teitei. Ahakoa ka taea e tēnei te tiaki i te mate ngakau i ētahi wā, ka taea hoki e ētahi whakarerekētanga ira (pēnei i te ira `SCARB1`) te whakanui ake i te mōrearea o te mate ngakau mā te whakaputa i ēnei taumata HDL teitei. Mena he mate ngakau tetahi o tō whānau, pēnei i tō whaea, tō pāpā, ō tuākana/teina rānei, ā, he teitei hoki ō taumata HDL, he mea nui kia kōrero koe ki tō tākuta.
2. Tō Kai
Ka taea e ngā kai he nui te ngako kore-kukū, pērā i te ika, ngā nati pērā i te nati kāhew, me ngā huawhenua matomato, te āwhina i te whakapiki i ngā taumata HDL. Heoi, ka taea e ngā kai he nui te ngako kukū te whakapiki i ngā taumata cholesterol kino (LDL) me te cholesterol pai (HDL) me te kore e hiahiatia .
Ko ētahi kai he nui te ngako kukū:
- Mīti whero
- Kirīmi me te miraka ngako-katoa
- Pata, Tīhi
- Ngā hua tunu pērā i te keke me te pihikete
- Ngā kai parai
3. Te inu nui rawa o te waipiro
Ka taea e te inu waipiro te whakapiki i ngā taumata HDL. Mēnā he iti noa iho , he pai pea i ētahi wā. Heoi, mā te inu i te neke atu i te rua inu i te rā ka taea te whakapiki i ngā taumata HDL ki ngā taumata kino, ā, ka piki ake hoki ngā taumata LDL. Ka taea e tēnei te whakapiki i te mōrearea o te toto toto tiketike, te whiu, me te mate ngakau.
4. Ētahi rongoā
Ka taea hoki e ētahi rongoā e tangohia ana e koe te whakanui ake i ō taumata HDL.
- Ngā rongoā whakaheke cholesterol (ngā rongoā statin)
- Ngā pire ārai whānau
- Te rongoā whakakapinga homoni mō te menopause
- Ngā rongoā mō ngā mate pēnei i te mate haurangi (ngā haurangi)
- Ngā momo steroids (Corticosteroids)
- Iniurinī
5. Te paheketanga
I muri i te paheketanga, ka heke te taumata o te estrogen o ngā wāhine. Ka āwhina tēnei homoni ki te whakapiki i ngā taumata HDL me te tiaki i te ngākau. Ina heke te taumata o te estrogen, ka noho tonu pea ngā taumata HDL, engari ka heke pea ōna āhuatanga tiaki.
6. Ngā raruraru o te tairoi
Ka taea e te hypothyroidism te whakapiki i ngā taumata cholesterol LDL me HDL.
Me pēhea te rongoā i ngā taumata HDL teitei?
Āe, kei te whakaaro pea koe, "Āe, me pēhea mēnā he teitei hoki taku taumata HDL?" Kaua e manukanuka. Ki te kore he tohumate, he take mōrearea rānei mō te mate ngakau, kāore pea koe e hiahia ki tētahi maimoatanga motuhake mō ngā taumata HDL teitei.
Mā tō tākuta e whakatau tuatahi te pūtake o tō cholesterol teitei. Kātahi anō ka whakatau mēnā he mea tika te maimoatanga. I te nuinga o te wā, i te rongoā i te cholesterol, ko te whāinga matua ko te whakaheke i ō taumata cholesterol kino (LDL).
Kāore he rongoā motuhake kua whakaaetia hei whakaheke i ngā taumata HDL. Heoi, ka taea e koe te āwhina ki te whakahaere i ō taumata HDL mā te whakaiti i te inu waipiro me te kai iti-ngako .
Ko te mea nui ko te kōrero ki tō tākuta mō ō taumata cholesterol. Māna koe e tohutohu mō te auau o te tirotiro i tō cholesterol, i runga i ngā āhuatanga mōrearea e pā ana ki a koe.
Kia pēhea te auau o tō tirotiro i tō cholesterol?
Kei runga tēnei i tō tau, i tō āhua hauora, me tō hītori hauora whānau. Kei te ripanga i raro nei ngā taunakitanga whānui.
| Rōpū tau me te kāwai | Āhea te tirotiro i te cholesterol |
|---|---|
| Te hunga katoa neke atu i te 65 tau te pakeke | Kotahi i te tau |
| Ngā tāne i waenga i te 45-65 tau te pakeke | Ia 1-2 tau |
| Ngā wāhine 55-65 tau te pakeke | Ia 1-2 tau |
| Ngā pakeke taitamariki | Ia 5 tau |
| Ngā tamariki he hītori whānau mō te mate ngakau | Ka taea te tīmata te tirotiro i te 2 tau te pakeke. Ko te tikanga ka mahia te tirotiro i waenga i te 9-11 tau te pakeke. |
Karere Tangohia ki te Kāinga
- He pai te 'cholesterol pai' (HDL) mō te ngākau nā te mea ka āwhina i te tango i te 'cholesterol kino' kāore e hiahiatia (LDL) mai i te tinana.
- Heoi, ehara i te mea pai i ngā wā katoa te nui o te HDL (hei tauira, neke atu i te 80 mg/dL). I ētahi wā, ka piki ake te mōrearea o te mate manawa.
- Ka taea e ngā ira, te kai, te waipiro, ētahi rongoā, me ētahi atu mate hauora te piki ake o ō taumata HDL.
- Kaua e manukanuka ki ō taumata cholesterol, me kōrero tonu ki tō tākuta mō ngā tohutohu tika. Māna e whakarato te otinga pai rawa atu mō tō āhua hauora.
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