Kua rongo pea koe i te kōrero mō te cholesterol, tika? E mōhio ana pea koe he teitei tō taumata cholesterol. Engari he aha tāu e mōhio ana mō ngā 'Triglycerides'? He momo ngako (lipid) tino nui tēnei i roto i ō tātou toto. Ahakoa he maha ā tātou kōrero mō te cholesterol, kāore tātou e kōrero nui mō ēnei triglycerides. Engari kāore te pikinga o tēnei taumata i te pai mō tō tātou hauora.
He aha tonu ngā triglycerides?
I te whakarapopototanga, ko ngā triglycerides te momo ngako matua o roto i ō tātou tinana. Ka rongoatia e te tinana ngā kaora tāpiri e kainga ana e tātou, ahakoa mai i ngā kai pēnei i te pata me te hinu, mai rānei i te nui o ngā kaora e tahuna ana e tātou. Ka rongoatia ēnei hei triglycerides. Nō reira, ina hiahia te tinana ki te pūngao, ka whakamahia e ia ēnei triglycerides kua rongoatia.
Ko te tikanga me whai taumata triglycerides tātou kia ora tonu ai. Engari ka puta te raruraru ina tino teitei rawa ēnei.
Kua whakaatuhia tonutia e ngā rangahau he hononga tika ngā taumata triglyceride teitei ki ngā mate hauora kino pēnei i te mate manawa, te whakaeke ngakau, me te whiu . He tino teitei tēnei mōrearea i roto i te hunga he iti ngā taumata HDL, te "cholesterol pai," me te hunga he mate huka momo 2. Mena he mate kē atu āu e whakanui ake ai i tō mōrearea ki te mate manawa, pēnei i te mate huka, te toto toto tiketike rānei, tera pea ka aroturukihia e tō tākuta ō taumata triglyceride.
Ko te rongo pai, he maha ngā mea ka taea e koe te mahi hei whakaheke i ō taumata triglyceride me te noho ora.
Te whanaungatanga i waenga i ngā triglycerides me te 'cholesterol pai' (HDL)
Ko te HDL (Ngā Lipoprotein Kiato-Teitei) te momo e kīia nei e tātou ko te "cholesterol pai." Ko tana mahi matua he horoi i te toto mā te tango i te "cholesterol kino," te LDL (Ngā Lipoprotein Kiato-Iti), ka taea te hanga i roto i ngā oko toto.
I te nuinga o te wā, he hononga whakahurihuri kei waenganui i ngā triglycerides me te HDL. Arā, i te pikinga ake o ō taumata triglyceride, ka heke iho ō taumata HDL. Ā, ki te teitei ō taumata HDL, tera pea he iti ō taumata triglyceride. Engari anei tētahi mea nui hei mōhio. I ētahi wā, ahakoa he noa ō taumata HDL, tera pea ka teitei ake ō taumata triglyceride. Kua whakaatuhia e ngā rangahau, ahakoa ō taumata HDL, ko ngā taumata triglyceride teitei he take mōrearea motuhake mō te mate ngakau.
He aha ngā take o te nui o ngā triglycerides?
Anei ētahi o ngā tino take ka piki ake ai ngā taumata triglyceride:
- Momonatanga: Ka pāngia tēnei e te taumaha tinana.
- Te kore whakakori tinana: Te kore whakakori tinana.
- Ngā kai he nui te huka me te ngako: Tērā pea ko te kai pinepine i ngā inu reka, i ngā kai tunu taro, me ngā kai ngako.
- Te nui o te inu waipiro: Ka piki tika te taumata triglyceride i te waipiro.
- Ngā rongoā motuhake: Ko ētahi rongoā e whakamahia ana mō te HIV, te mate pukupuku ū, ā, onge noa iho, ko ētahi rongoā e whakamahia ana mō te toto toto tiketike.
- Ētahi atu āhuatanga hauora: Te mate huka kāore i te whakahaeretia, te mate tākihi, te mate tairoi, me te mate ate.
- Ngā āhuatanga ira: Ngā āhuatanga ira e kore ai e taea e te tinana te wawahi tika i te ngako.
- Takenga mai o Āhia ki te Tonga: Ko te hunga o tō mātou whenua, arā, ko te hunga o ngā whenua pēnei i a Sri Lanka, Īnia, me Pakitāne, he nui ake te mōrearea ira mō tēnei mate.
Me pēhea te ine i ngā taumata triglyceride?
Ko te whakamātautau toto mō tēnei ka kiia ko te 'Lipid Profile'. Ka inehia e tēnei whakamātautau ō taumata cholesterol me te triglyceride katoa. I te nuinga o te wā ka tohutohu tō tākuta kia nohopuku koe (kaua e kai, kaua hoki e inu i tētahi mea i tua atu i te wai) mō te 9-12 hāora i mua i te whakamātautau.
Ka whakarōpūtia ngā taumata e ai ki ngā hua o te whakamātautau nohopuku penei:
| Taumata | Uara (i roto i te mg/dL) |
|---|---|
| Taumata hauora (Noa) | I raro iho i te 150 mg/dL |
| Teitei o te Rohe | 150 – 199 mg/dL |
| Taumata teitei (Teitei) | 200 – 499 mg/dL |
| Taumata Tino Teitei/Mōrearea | 500 mg/dL, neke atu rānei |
He mea tino nui kia whakamātautauhia tēnei i ia wā, i ia wā mō ngā pakeke i muri i te 20 tau te pakeke.
I tēhea taumata ka noho morearea ngā triglycerides?
Ki te neke atu i te 500 mg/dL te nui, ka kiia he tino tiketike. E pā tika ana tēnei taumata ki ngā raruraru o te ate me te repe taiaki. Ina koa, ka arahi pea ki tētahi mate kino e kiia nei ko te pancreatitis .
He tino morearea te taumata o te triglyceride ki runga ake i te 1,500 mg/dL . I roto i ēnei āhuatanga, ka puta pea ngā tohu pēnei i te ngaronga o te mahara, te pupuhi o te ate me te whēkau, me te mamae nui o te puku.
Me aha tātou hei whakaiti i te triglycerides?
He mea noa te āwangawanga ina kitea e koe he teitei ō taumata triglyceride. Heoi, he maha ngā mea ka taea e koe te mahi hei whakahaere i tēnei. Ka taea e ngā huringa iti ki tō momo noho te hanga rerekētanga nui.
1. Whakakorikori tinana.
Ko te whakakori tinana tētahi o ngā huarahi pai hei whakaiti i ngā triglycerides. Ngāna kia whakakori tinana mō te 30 meneti pea ia rā, e rima ngā rā ia wiki. He pai ngā mahi pēnei i te hikoi tere, te oma, te eke pahikara, te kaukau rānei. Ki te mea kāore anō kia whakakori tinana koe i mua, tīmata mārire.
2. Whakahaerehia tō taumaha.
Mena he taumaha rawa koe, he mea nui te whakaiti i tō taumaha. He mea nui te whakakori tinana me te kai. Whakaitihia te kai i ngā kaora o ia rā. Whakanuia te kai i ngā hua rākau, i ngā huawhenua, i ngā mīti kikokore, me ngā kai miraka ngako-iti . Mā te tango i ngā inu huka me ngā kai he nui te huka ka tino āwhina.
3. Kōwhiria ngā ngako hauora
Kia tūpato ki ngā momo ngako e kainga ana e koe. Whakaitihia ngā ngako kararehe (mīti, pata, tīhi) me ngā ngako whakawhiti (mākarini, ngā kai hangai). Engari, kai atu i ngā ngako hauora (ngako monounsaturated me ngā ngako polyunsaturated) e kitea ana i roto i te hinu oriwa, nati, me ētahi momo ika. Mā te kai ika hinuhinu, inā koa ko ērā he nui te Omega-3 (pērā i te hāmana, te makarera, te hereni, me te sardine) kia rua ngā wā i te wiki ka āwhina i te whakaiti i ngā triglycerides.
4. Whakawhāitihia te waipiro
Ahakoa he iti noa te waipiro ka piki ake ngā taumata triglyceride i te wā e taea ana, nō reira he mea nui kia mutu rawa te inu waipiro, kia whakawhāitihia rānei te nui e taea ana.
Ngā rongoā hei whakahaere i ngā triglycerides
Mō te hunga kāore e taea te whakahaere i ō rātou taumata mā te whakarerekē i te āhua o te noho, inā koa ko te hunga e tino mōrearea ana ki te mate ngakau, ka tohua pea e tō tākuta he rongoā. Me whakatau tēnei e tō tākuta anake.
- Ngā Fibrates: He momo rongoā tino whai hua ēnei hei whakaheke i ngā triglycerides.
- Hinu ika me te omega-3: Ka āwhina ngā kāpū hinu ika kei roto ngā waikawa omega-3 (i runga i te whakahaunga a te taote) ki te whakahaere i ngā triglycerides.
- Niacin (Niacin / Waikawa Nicotinic): He rongoā anō hoki tēnei e whakaiti ana i ngā taumata triglyceride.
- Ngā Statin: Ahakoa he momo rongoā ēnei e tohua ana hei whakaheke i te cholesterol, ka taea hoki e rātou te whakaheke i ngā taumata triglyceride mā te 20%-40%.
Ko te mea nui, ahakoa kei te tango koe i te rongoā, he mea nui kia mau tonu te oranga hauora. Me kōrero hoki ki tō tākuta mō ētahi atu rongoā, huaora, tāpiringa rānei e tangohia ana e koe. Ka taea e ētahi rongoā (hei tauira, ngā beta-blockers, ngā pire whakawhanau) te whakanui ake i ngā taumata triglyceride.
Ngā kai e tika ana, me ngā kai kāore e tika ana mō te hunga he nui te triglycerides
Mā te whakarerekē i tō kai, ka taea e koe te whakahaere nui i ō taumata triglyceride.
| ✅ Ngā mea e tika ana mō te kai | ❌ Ngā mea hei karo i te kai |
|---|---|
| Ngā witi katoa (raihi parauri, ōti, rai) | Huka me ngā kai reka (keke, pihikete, tōfi, aihikirīmi) |
| Ngā nati pīni (pīni, pīni, pīni matomato) | Ngā inu reka (houra, cordial, inu hua kua takaihia) |
| Ika hinuhinu (tāmana, mākara, hereni, hāmana) | Mīti tukatuka me te mīti whero (pīhi, poaka) |
| Ngā huawhenua me ngā hua hou (ina koa ko ngā mea pouri) | Ngā kai parai (raihi parai, parai paraoa, tapatapahi) |
| Ngā nati me ngā pata nati (kāhew, pīnati, aramona) | Pata, pata, me te miraka katoa |
Karere Tangohia ki te Kāinga
- Ehara i te mea hei wareware noa ngā triglycerides. He tino take mōrearea ēnei mō te mate manawa me te whiu.
- Ko te mea nui ko te tirotiro i ngā taumata lipid o tō toto (Lipid Profile).
- Mena he teitei ake ō taumata triglyceride, kōrerohia he mahere maimoatanga me tō tākuta.
- Ka taea te whakahaere angitu i tēnei āhuatanga mā te kai, te whakakori tinana, ā, mēnā e tika ana, mā te rongoā.
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