He tokomaha ngā tāngata e tino āwangawanga ana mō ō rātou hauora. He mea noa te mataku me te manukanuka ina rongo koe i te kupu 'cholesterol'. Ahakoa he maha ngā kōrero mō tēnei mea kei runga i te Ipurangi, mai i ngā hoa, me ngā pukapuka, ko te tohunga pai rawa atu, ko te tohunga anake hei kōrero atu mō tēnei mea ko tō tākuta. Mā te whakamahi i ana mātauranga, whakangungu, me ōna mōhiotanga, ka taea e ia te waihanga i tētahi mahere hei whakahaere i tēnei mate e tika ana māu. Nō reira, kia kite tātou he aha te hiranga o tēnei kōrero.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
He aha koe me kōrero ai ki te tākuta?
He māmā noa iho, he tangata mātau te tākuta ki tēnei kaupapa. I mua, i kīia me tirotiro tō cholesterol i te iti rawa kotahi i te tau. Engari kua rerekē taua whakaaro ināianei. E kī ana ngā tākuta ināianei mēnā kāore koe i te tino mōrearea ki te whakawhanake i te cholesterol teitei, me tirotiro koe i ia 5 tau .
Heoi, ki te mea he take mōrearea tō tētahi o tō whānau mō te cholesterol teitei, he mea whakaaro nui kia whakamātauria ia i ia wā. Ina kite koe i tō tākuta i ia wā mō ngā tirotiro hauora, ka taea e ia te whiwhi i te pikitia katoa o tō āhua cholesterol. I runga i ēnei mōhiohio, ka māmā ake ki a ia te whakatau ko tēhea te maimoatanga e pai ana mōu.
Ehara i te mea ko ngā mōhiohio katoa o te ipurangi e tika ana mō te katoa. Ko tō tākuta anake ka taea te hoatu i ngā tohutohu pai rawa atu e tika ana mō tō tinana, tō momo noho, me ngā āhuatanga mōrearea.
Ngā pātai tino nui hei pātai atu ki tō tākuta
A te wā e tūtaki ai koe ki tō tākuta, kia mahara ki te pātai i ēnei pātai. Mā te pātai i ēnei pātai ka mārama ake koe ki tō āhua.
| He pātai hei pātai | He aha te hiranga o tēnei pātai? |
|---|---|
| He aha te taumata o taku cholesterol? He aha ngā HDL (cholesterol pai), LDL (cholesterol kino), me ngā triglycerides? | Mā tēnei koe e āwhina ki te mārama he aha ngā uara o tō pūrongo me tō rātou tikanga. |
| He cholesterol anō tōku whānau. He hononga ira tōku ki ahau? | Kia mārama koe ki tō mōrearea, me te take i ētahi wā kāore e ranea ngā huringa momo noho anake. |
| Ka taea e au te whakaheke i aku taumata cholesterol mā te kai me te whakakori tinana anake? | Kia pono ngā tumanakohanga mō te maimoatanga, ā, whakatauhia mēnā e tika ana kia whakamahia he rongoā, kāore rānei. |
| He aha ngā kai me kai e au, me karo hoki hei whakaiti i te cholesterol? | Tikina ngā tohutohu whai hua hei whakamahi māu i roto i tō oranga o ia rā. |
| He aha te hononga i waenga i te cholesterol me te mate ngakau? Kei te nui ake taku mōrearea ki te mate ngakau? | Kia mārama ki te kino o tēnei āhuatanga, ā, me mahi i ngā mahi hei ārai i ngā raruraru hauora a meake nei. |
| Me tango e au he rongoā whakaheke cholesterol? Ko tēhea te rongoā pai rawa atu māku? | Kia mārama ki tāu mahere maimoatanga me ngā take i whakatau ai tō tākuta. |
| He aha ngā pānga taha ka pā mai i tēnei rongoā? Kia pēhea te roa ka mahi ai te rongoā? | Kia mōhio ai koe ki ngā mea hei tumanakohia i te wā e rongoatia ana, me ngā mea hei mahi mēnā ka puta he raruraru. |
| E hia te utu mō ēnei rongoā? He huarahi kē atu hei whakaiti i te utu? | Hei whakahaere i te utu o te maimoatanga me te tango i ngā arai ki te urunga atu ki te maimoatanga mō te wā roa. |
Ngā mea ka taea e koe te pātai ki tō tākuta:
Ehara tēnei i te kōrero taha-kotahi. Ka pātai atu anō hoki te tākuta ki a koe kia tino mārama ai koe ki tō āhuatanga.
- Tō hītori whānau:He mea tino nui kia mōhio ia mēnā he nui te cholesterol, he mate manawa rānei kei roto i tētahi atu o te whānau. Nā te mea, ahakoa te pai o tō āhua noho, ka taea e ngā āhuatanga ira te whakaiti i te kaha o te tinana ki te tango i te cholesterol kino (LDL).
- Tō hauora whānui: Ehara i te mea ko ō taumata cholesterol anake ka tirohia e tō tākuta. Ka tirohia anō hoki e ia ētahi atu mate, pērā i te mate huka, te toto toto tiketike rānei, hei whakatau i tō mōrearea ki te mate manawa me te whiu. Ka whakakotahihia ēnei katoa hei whakatau i te maimoatanga pai rawa atu māu.
Ngā painga o te mōhio ki ēnei mōhiohio
Ka nui ngā painga ki a koe mā te kōrero ki tō tākuta mō tō hauora me tō momo noho.
Ngā tohutohu hei whakapai ake i te hauora
Mā te tākuta koe e tohutohu kia whakahaere i tō kai. Māna koe e whakamōhio ki ngā kai e whakanui ake ana i te taumata o te cholesterol kino (LDL), pērā i ngā kai he nui te ngako (tīhi, miraka ngako-kore, mīti momona) me ngā kai kei roto ngā ngako whakawhiti (ngā kai mātotoru, pihikete, keke).
Ka whakamāramahia hoki ngā kai me kai e koe, pērā i ngā kai he nui te muka (hua rākau, huawhenua, ōti, pīni), hinu oriwa, nati, ika, hua manu, me te miraka kawa. Mēnā e tika ana, ka taea hoki e koe te toro atu ki tētahi tohunga kai mō ētahi atu tohutohu.
Hei tāpiri, ka taea e koe te kōrero mō ngā huringa momo noho, pērā i te whakakori tinana i te iti rawa 30 meneti ia rā i te tere taurite , te whakamutu i te momi hikareti, me te whakawhāiti i te waipiro.
He māramatanga hohonu ki ngā tikanga maimoatanga
Ki te kore e taea e ēnei panonitanga āhua noho anake te whakahaere i tō cholesterol, me tango pea koe i te rongoā. Mā tō tākuta e tūtohu te rongoā pai rawa atu māu, i runga i tō tau, tō hauora, me ngā pānga taha pea.
He rerekē ngā momo rongoā cholesterol, pērā i ngā statin me ngā aukati PCSK9 . Mēnā ka tohua e tō tākuta tētahi rongoā, kaua e wehi ki te pātai, "He aha koe i whiriwhiri ai i tēnei rongoā?" Pātai atu hoki me pēhea koe e mōhio ai kei te whai hua te rongoā.
Tērā pea ka tūtohu tō tākuta i tētahi rongoā hou kei te mākete. Mena koinā, pātai atu he aha i pai ake ai i tētahi rongoā tawhito, kua roa e whakamahia ana. Kia maumahara, he nui ake te utu o ngā rongoā hou, ā, he iti ake pea ngā raraunga mō ō rātou pānga taha mō te wā roa.
Ngā huarahi hei whakaiti i te utu o te maimoatanga
He ahua mangere te kōrero a tō tātou iwi ki te tākuta mō te utu o te rongoā. Engari he kaupapa tino nui tēnei. I ētahi wā ka wareware pea te tākuta ki te kōrero mō tēnei. Nō reira, kōrerotia e koe anō.
- Ki te tohua he rongoā waitohu e tō tākuta, pātai atu mēnā he rongoā whānui kei reira. He rite tonu te pai o ngā rongoā whānui, ā, ka taea te whakaiti i te utu i waenganui i te 80% ki te 85%.
- Te whakarerekē i te horopeta o te rongoā.
- Te whakarerekē i te auau o te tango rongoā.
- Te whakaiti i te maha o ngā rongoā kua tohua ki a koe.
- Te whakaroa i ngā whakamātautau hauora mō tētahi wā.
- Te whakanui ake i te wā i waenga i ngā wā whakarite whai muri.
Mā te kōrero mō ēnei momo mea ka taea e koe te penapena moni nui.
Karere Tangohia ki te Kāinga
- Hei kimi i te nui o tō cholesterol, he pai ake te kōrero ki tō tākuta, kaua e whakawhirinaki ki te ipurangi, ki ētahi atu rānei.
- Kōrerohia mā te mahorahora ki tō tākuta mō tō hītori whānau, tō kai, me te mea kei te whakakori tinana koe, kāore rānei.
- Kaua e wehi ki te pātai mō ngā maimoatanga, ōna pānga taha, me ngā utu. He tika ki a koe kia mōhio koe ki ēnei maimoatanga.
- He mea tino nui ngā panonitanga o te āhua noho (te kai pai, te whakakori tinana). Heoi, ki te mea e tika ana, me tango te rongoā e tohua ana e tō tākuta kia rite tonu, ā, mō te wā kua tohua.
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