Kei te nui tō moe i te pō? Tērā pea kei te whakaaro koe he aha te hononga i waenga i te moe me te cholesterol. Engari ko te mea pono, ko te maha o ngā hāora e moe ana koe, ko te kounga o taua moe, he pānga nui ēnei katoa ki ngā taumata cholesterol o tō tinana. Ko te kore e nui te moe, me te nui rawa o te moe, ka whai wāhi katoa ki tēnei. Me kōrero noa, me te pono hoki mō tēnei i tēnei rā.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Tuatahi, me titiro tātou he aha te taumata cholesterol hauora.
He momo ngako te cholesterol e tino hiahiatia ana e te tinana. Engari ki te nui rawa te cholesterol ka tīmata ngā raruraru. Hei pupuri i te hauora o te ngākau ki te taumata pai, he mea nui kia mau tonu ngā taumata cholesterol i ēnei ara e whai ake nei.
| Momo cholesterol | Taumata hauora (mg/dL) |
|---|---|
| Kolesterol Katoa | Me iti iho i te 200 mg/dL. |
| Kolesterol LDL ("kino" cholesterol) | Me iti iho i te 100 mg/dL (he pai ake te iti iho i te 70 mg/dL mō te hunga he mate manawa, he mate huka rānei) |
| Kolesterol HDL ("kolesterol pai") | Me 40 mg/dL, neke atu rānei, ngā tāne, me 50 mg/dL, neke atu rānei, ngā wāhine. |
| Ngā Triglycerides | Me iti iho i te 150 mg/dL. |
Ki te kī ngāwari, ko te LDL te cholesterol "kino". Ina nui haere, ka nui haere ki roto i ō tātou oko toto, ka ārai i a rātou, ka puta ai he mate manawa. Ko te HDL te cholesterol "pai". Pērā i te kai kohi para, ka āwhina te HDL ki te tango i taua cholesterol LDL kino, me te pupuri i te ma o ō tātou oko toto. Ka taea hoki e ngā taumata triglycerides teitei te puta ai he putunga ngako ki roto i ō tātou oko toto.
He aha ngā mea e tupu ana i roto i ō tātou tinana i a tātou e moe ana?
He wā utu nui te moe mō ō tātou tinana ki te whakahou me te whakatika i a rātou anō. Ka tukuna ngā homoni i a tātou e moe ana hei whakatika i ngā pūtau me ngā kiko i pakaru i te ahotea me te ngenge o te rā. Ka heke te toto toto, ka puhoi te tere o te ngakau, ā, ka māmā ake te manawa. Ka whai wā okioki hoki ō tātou ngakau, kua mahi kaha i te rā roa.
I te toharite, me moe pai te pakeke i waenga i te 7-9 haora i te rā.
Nā, he aha te mea ka puta ki te kore koe e whiwhi i tēnei okiokinga utu nui? Ko te wā tēnā ka tīmata ai te puta o ngā raruraru hauora pēnei i te cholesterol teitei.
Te whanaungatanga i waenga i te moe me ngā homoni
Ki te kore koe e moe pai, ka kore e taurite ētahi o ngā homoni nui o te tinana.
- Cortisol: E kiia ana hoki tēnei ko te 'hormone ahotea'. Ka nui rawa te whakaputanga ina kore koe e moe nui.
- Ghrelin: Ka whakanui ake tēnei homoni i tō tātou hiakai. Koia te take e hiakai ai te hunga kāore i te nui te moe.
- Leptin: Ka āwhina tēnei homoni ki te whakahaere i te taumaha o tō tātou tinana, ā, ka tuku tohu ki te roro kua kī tonu tātou. Ina kore tātou e moe nui, ka heke te whakaputanga o tēnei homoni.
Nā te kore taurite o ngā homoni, ka rerekē tō hiahia kai, ā, ka huri pea koe ki ngā kai he nui te ngako me te huka i roto, kāore i te mōhiotia. He tino take tēnei o te nui o te cholesterol.
Waihoki, ko te hunga e pāngia ana e te mate moe pōrearea, he āhuatanga e mutu ai te manawa i te wā moe nā te ngongoro, he maha ngā wā ka nui te cholesterol, inā koa ngā taumata LDL me te triglyceride.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →Ka pā te cholesterol ki te kore koe e moe nui?
He rerekē te pānga o te kore moe ki ngā tāne me ngā wāhine. I kitea i roto i tētahi rangahau nui , he nui ake te taumata o te cholesterol LDL ("kino") o ngā tāne i moe iti iho i te 6 hāora i te pō. He iti ake te taumata o te cholesterol LDL o ngā wāhine i moe ōrite . He iti ake te taumata o te cholesterol HDL ("pai") o ngā tāne me ngā wāhine e ngongoro ana.
Whakaarohia, he tangata kāore e moe pai i te pō. E tino ngenge ana ia i te aonga ake. Kei raro ia i te ahotea nui. Ā, e tino hiakai ana hoki ia. Nō reira, he kai reka, he kai momona tonu tāna e kai ana. Ina huihuia ēnei mea katoa, he mea miharo rānei te pikinga o ngā taumata cholesterol?
He raruraru anō hoki te moe nui?
Āe, he raruraru anō hoki tēnā. E whakaaro ana ētahi tāngata, ko te nui o te moe ka pai ake mō ō rātou tinana. Engari, ehara tēnā i te mea pono.
I kitea i roto i tētahi rangahau i Hapani, ko ngā wāhine i moe neke atu i te 8 hāora i te rā, he iti iho te taumata o te cholesterol HDL ("pai"). Ko ngā wāhine i moe iti iho i te 5 hāora, neke atu rānei i te 8 hāora, he teitei ake te taumata o te triglyceride.
Arā, pērā i ngā mea katoa, kāore koe e hiahia kia nui rawa te moe, ā, kāore hoki koe e hiahia kia iti rawa. Ko te taurite te mea nui rawa.
Nā, he aha ngā mea ka taea e koe te mahi kia pai ai te moe i te pō?
Anei ētahi tikanga māmā hei āwhina i a koe ki te whakapai ake i te kounga o tō moe me te whakahaere i ō taumata cholesterol.
- Whakatūria he kaupapa moe: Whakamātauria te haere ki te moe me te ara ake i te wā kotahi i ia rā. Kaua e takahia tēnei kaupapa nā te mea kei te mutunga wiki noa iho. Ki te kore e moe i te wiki, kātahi ka moe anō i te mutunga wiki, ka raru pea tō karaka tinana.
- Me waiho tō rūma moe hei wāhi whakamarie: Me matao, me pōuri, me ata noho tō rūma moe. Ki te tika, whakamahia he hauhautanga me ngā ārai ārai mārama.
- Whakangāwari i mua i te moe: Mahia tetahi mea i mua i te moe, pēnei i te pānui pukapuka, te kaukau rānei i roto i te wai mahana.
- Kia matara atu tō waea atamai i tō moenga: Kati te titiro ki tō waea, papahiko, pouaka whakaata rānei i te iti rawa i te haora i mua i te moenga. Ka ārai te mārama kikorangi e tukuna ana e rātou i te hanga o ngā homoni e āwhina ana i a koe ki te moe.
- Kia tūpato ki te kai me te inu: Kaua e kai nui i te wā e tata ana ki te wā moe. Kaua hoki e kai i te waipiro, te kawheine (tī, kawhe), me te nikotīni (hikareti) i te ahiahi, nā te mea ka taea e ēnei te whakararuraru i te moe.
- Korikori ngawari: Mā te totoro ngawari i mua i te moe ka āwhina i te whakaiti i te ahotea.
- Whakamarietia tō hinengaro me tō tinana: Ki te mea kei te āwangawanga koe mō ngā mea me mahi e koe āpōpō, tuhia ki roto i tētahi pukatuhi ka waiho ki tahaki. Mea atu ki a koe anō, "Māku tēnei e mahi āpōpō." Kātahi ka haere ki te moe.
Ki te mea kei te raru tonu koe i te moe ahakoa te mahi i ēnei mea, kaua e warewarehia. He otinga poto pea ngā mea pēnei i te pire moe, engari i te wā roa, ko te mea pai ko te huri i te āhua noho. Tirohia tō tākuta whānau, kōrerohia tēnei. Tērā pea he mate hauora anō kei raro. Ka tirotirohia koe e tō tākuta, ā, ki te tika, ka tohua he rongoā e tika ana.
Karere Tangohia ki te Kāinga
- Ka pā tika te nui me te kounga o tō moe ki ō taumata cholesterol.
- Ngāna kia moe pai, kia okioki hoki mō ngā hāora 7-8 i te rā.
- Ka taea e te kore moe me te moe nui te arahi ki te kore taurite o te cholesterol.
- Ka whakarerekē te moe kore i ngā homoni e whakahaere ana i te ahotea me te hiakai, ka piki ake ai te cholesterol.
- Whakatūria ngā tikanga pai mō te moe pai, pērā i te whakarite i tētahi wātaka pumau, i tētahi taiao whakamarie, me te karo i te whakamahi i ngā hangarau i mua i te moe.
- Ki te mau tonu ngā raruraru moe, kaua e warewarehia, engari me toro atu ki tō tākuta mō ētahi tohutohu.
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