Me kōrero tāua mō te whanaungatanga i waenga i tō moe me te taumata o te cholesterol?

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.

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.

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.

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.

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.

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.