He kupu e mataku ana tātou i te kupu "Cholesterol", kāore? He maha ngā wā ka rongo tātou i tēnei kupu ina haere tātou ki te tākuta, ina tirohia rānei he whakamātautau toto. He tokomaha te hunga e whakaaro ana he mea kino te cholesterol ki ō tātou tinana. Engari i te ao tūturu, ehara i te mea tino pono tēnā. I tēnei rā, me kōrero tātou mō te aha te cholesterol, he aha te mea morearea ki te kai nui rawa, me ngā kai me tūpato tātou.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
He kupu ngāwari noa iho, he aha te cholesterol?
Whakaarohia te cholesterol hei matū hinuhinu, rite tonu ki te ware pi, e kitea ana i roto i ō tātou pūtau. He mea nui mō ō tātou tinana. Mā tō tātou ate e whakaputa te cholesterol e hiahiatia ana e tātou. He mea nui tēnei cholesterol mō te tiaki i ia pūtau o tō tātou tinana, me te whakaputa hoki i ētahi homoni me ngā huaora.
Engari koinei te tīmatanga o te raruraru. Haunga te nui o te ate e hiahiatia ana e te tinana, ko ētahi o ngā kai e kainga ana e tātou, inā koa ko ngā kai kararehe, ka tāpiri atu i te cholesterol ki ō tātou tinana.
Ko te cholesterol "pai" me te cholesterol "kino"
Ki te tirohia e koe he pūrongo toto, tera pea ka kite koe i ngā momo cholesterol e rua kua whakahuatia: LDL me HDL.
- LDL (Lipoprotein iti-kiato): Koinei te mea e kiia nei e tātou ko te "cholesterol kino." Whakaarohia he rite ki te taraka para i runga i te rori. Ka haere tēnei cholesterol LDL puta noa i te tinana ka tīmata te whakatakoto ki ngā pakitara o ngā uaua toto.
- HDL (Ripoporoiti Matotoru-Teitei): Koinei te mea e kiia nei e tātou ko te "kolesterol pai." He rite tana mahi ki te taraka para. Ka tangohia e te kolesterol HDL te kolesterol kino nui rawa atu mai i ngā oko toto ka whakahokia ki te ate.
Nō reira, ko te mea nui kia ora ai te tinana ko te pupuri i te iti o te LDL (cholesterol kino) me te teitei o te HDL (cholesterol pai) .
He aha te mea he morearea te cholesterol tiketike?
Ina piki te taumata o te LDL, arā, te cholesterol kino, i roto i ō tātou toto, ka tīmata te taunga o taua cholesterol tāpiri ki ngā pakitara o ō tātou uaua toto. I roto i te wā, ka hanga hei paparanga mārō, pērā i te paru e ārai ana i te paipa. I roto i ngā kupu hauora, ka kiia tēnei he ' Plaque'.
Ka whakawhāitihia ngā uaua toto mai i roto e ēnei putunga paraka. Ka ārai tēnei i te rere tika o te toto ki te ngākau me te roro. Koinei te tino take o ngā mate kino pēnei i te mate ngākau me te whiu .
Koia te take e kī ai ngā tākuta kia kaua e neke ake i te 300 mirikaramu te nui o te cholesterol e kainga ana e tātou i te rā.
Ngā kai he nui te cholesterol me tūpato tātou ki te kai
Nā, kia titiro tātou ki ngā kai e kainga ana e tātou i ia rā, i ia rā, me te kore e mōhio, engari ka taea te whakanui ake i ngā taumata cholesterol.
| Momo kai | Ngā mea hei mōhio |
|---|---|
| Toene hua manu | Ahakoa he kai hauora ngā hua manu, kei roto i te toene te katoa o te cholesterol. Tērā pea kei roto i te toene hua manu kotahi neke atu i te haurua o te cholesterol e hiahiatia ana e koe mō te rā. |
| Tīhi | He kai nui hoki te cholesterol i te tīhi. Ina koa ko ngā tīhi ngako-katoa, ki te kainga i ngā wā katoa, ka tere te piki ake o ngā taumata cholesterol. |
| Kōura | Ahakoa he iti te ngako o te parāoa, he tino nui te cholesterol i roto. Ahakoa he iti noa te kai o te parāoa, ka taea e ia te whakarato i te haurua o ō hiahia cholesterol o ia rā. Nō reira, kia tūpato i te kai parāoa. |
| Ngā wāhanga o roto o te kararehe | Ahakoa he nui ngā huaora me ngā matūkai i roto i ngā wāhanga kararehe pēnei i te ate, ngā whatukuhu, me te roro, he nui hoki te cholesterol i roto. Kāore ēnei i te tino pai mō te hunga e ngana ana ki te whakaheke i tā rātou cholesterol. |
| Hāmana / Tātini | He nui hoki te cholesterol kei roto i ngā tātini, he momo ika kēne. |
| Kai tere me te kai hinuhinu | He nui te cholesterol i roto i ngā kai momona pēnei i te parai hohonu, te raihi parai, te kottu, te rōra, me ngā pāti. Ka taea e te kai i ēnei kai i ngā wā katoa te whakanui ake i te cholesterol kino (LDL) me te whakaheke i te cholesterol pai (HDL). |
Nā, he aha tā tātou e kai ai? Ngā kōwhiringa hauora me te iti o te cholesterol
Ahakoa e mataku ana tātou i ngā kai he nui te cholesterol, he maha ngā kōwhiringa reka, hauora hoki ka taea e tātou te whiriwhiri.
| Te kōwhiringa hauora | Whakaahuatanga |
|---|---|
| Mā te hua manu | Kāore he cholesterol i roto i ngā mā hua manu. Ina hanga omelet, ka taea e koe te tāpiri i ētahi mā hua manu ki te toene kotahi. |
| Tīhi Ngako-iti | Kōwhiria ngā tiihi iti-ngako kaua ki ngā tiihi ngako-katoa. |
| Mīti mā (heihei) | Kōwhiria ngā mīti mā pērā i te heihei, kaua ngā mīti whero pērā i te mīti kau me te poaka. He pai ake anō mēnā ka tunua me te tango i te kiri. |
| Ika tuna (kua tākaihia ki te wai) | He iti ake te cholesterol i roto i te tuna i ngā sardine. He mea tika kia whiriwhiria te tuna i roto i te wai, kaua te tuna i roto i te hinu. |
| Ngā kai tunua, ngā kai kōhua rānei | Ka taea e koe te karo i te tāpiri hinu me te cholesterol tāpiri mā te tunu kai, te koromamao, te tunu rānei i te kai ki te parai, kaua ki te parai hohonu. |
| Ngā pīni pērā i te pīni, te pīni mīti, me te rēneti | He pūmua tipu ēnei. Kāore he cholesterol i roto i ngā kai tipu. Waihoki, ka āwhina te muka i roto i ēnei ki te whakaiti i te cholesterol kino i roto i te toto. |
Ko te mea nui ko te pupuri i tētahi kai taurite. Kāore he take ki te aukati rawa i tētahi kai. Heoi, he mea whakaaro nui kia whakawhāitihia ngā kai he nui te cholesterol, kia nui ake ai te wāhi mō ngā momo kai hauora. Mena kāore koe i te tino mōhio mō ō taumata cholesterol, ki te hiahia rānei koe ki ngā tohutohu mō te whakarerekē i tō kai, he pai ake te kōrero ki tō tākuta whānau (tākuta) .
Karere Tangohia ki te Kāinga
- He mea nui te cholesterol ki te tinana, engari he kino ki te hauora te whakanui ake i te nui o te cholesterol tāpiri mai i te kai.
- Ko te LDL te cholesterol "kino", ko te HDL te cholesterol "pai". Ko tā tātou whāinga he whakaiti i te LDL me te whakanui ake i te HDL.
- He nui te cholesterol i roto i ngā toene hua manu, te tīhi, te kōura, te ate kararehe, me ngā kai tere parai. Whakawhāitihia te kai i ēnei.
- Tāpirihia atu ki roto i tāu kai ngā pūmua tipu pērā i te heihei, te ika, te mā o te hua manu, te pīni me te pīni kikī, tae atu ki ngā huawhenua me ngā hua rākau.
- Me kōrero tonu ki tō tākuta mō ngā tohutohu pai rawa atu mō ō taumata cholesterol me te kai e tika ana māu.
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