Kia ako tātou mō te cholesterol i roto i tētahi ara māmā? Me te aroha ki tō ngākau!

E hia ngā wā kua rongo koe i te kupu " cholesterol "? Kua rongo pea koe i tētahi i te kāinga e kōrero ana mō tēnei mea, kua kōrerotia rānei e tētahi tākuta ki a koe, ki tētahi rānei e mōhio ana koe mō tēnei mea. He aha tonu te cholesterol? He pai, he kino rānei mō tātou? Me kōrero tātou mō ēnei mea katoa i tētahi ara māmā i tēnei rā, i tētahi ara e mārama ai koe. Pērā i te kōrero ki tētahi hoa.

He aha te cholesterol? Nō hea mai?

He kupu ngāwari noa iho, he momo ngako kei roto i te toto te cholesterol. Whakaarohia he rite ki te hinu. He mea nui mō ō tātou tinana.

Inaianei kei te whakaaro pea koe, "Āe... nō hea mai tēnei cholesterol?" E rua ngā huarahi matua e whiwhi ai te tinana i te cholesterol:

1. I hangaia e tō tātou ake tinana: Mā tō ate tēnei mahi e hanga. Ka hangaia te nui o te cholesterol e hiahiatia ana e tō tinana i ia rā. He mea whakamiharo?

2. Mai i ngā kai e kainga ana e tātou: Ae, kei roto hoki i ētahi o ngā kai e kainga ana e tātou he cholesterol. Hei tauira:

• Mīti ( pī , poaka , heihei)
• Ika
• Ngā hua manu (ina koa ko ngā toene)
• Pata
• Tīhi
• Miraka me ngā hua miraka (pēnei i te miraka kawa , te miraka kore-ngako)

Engari kia maumahara hoki ki tēnei, kāore he cholesterol i roto i ngā hua rākau , huawhenua, me ngā witi pēnei i te ōti. Koia i kīia ai he tino pai mō te tinana.

Me nui te cholesterol, kaua e nui!

Inaianei kei te whakaaro pea koe, "He mea pai te cholesterol?" Ae, he pono tēnā. Engari, pērā i ngā mea katoa, ka raru pea te cholesterol nui rawa. Pērā i te rongoā ka paitini mēnā ka nui rawa te kai.

He aha te take e hiahiatia ai e te tinana te cholesterol?

He matū nui te cholesterol e kitea ana i roto i ngā pūtau katoa o tō tātou tinana. He maha ngā mahi nui a ia i roto i tō tātou tinana. Whakaarohia:

• Ka āwhina te cholesterol i tō roro kia mahi tika .
• Āwhina ki te pupuri i te hauora o tō kiri .
• He mea nui hoki te cholesterol mō te mahi a ētahi atu okana o roto i tō tātou tinana.
• Waihoki, e hiahiatia ana te cholesterol hei hanga i ētahi homoni me ngā mea pēnei i te huaora D, e āwhina ana i te nakunaku.

Nā, e mārama ana koe? He rite te cholesterol ki te hoa o tō tātou tinana. Engari ko te raruraru ina neke atu taua whakahoahoa i ngā rohe.

Ka aha mēnā ka piki ake te cholesterol?

Koinei te wāhi e tika ana kia tūpato tātou. Mēnā ka nui rawa te cholesterol e kohia ana i roto i te toto, ahakoa nō te kai e kainga ana e tātou, nō te nui rānei o te cholesterol e hangaia ana e te tinana, ka rite ki te waka e piri ana ki te rori.

Ka tīmata te nui haere o te cholesterol i roto i ō oko toto. Whakaarohia he rite ki te waikura e pupū ake ana i roto i te paipa wai. I roto i te wā, ka pupū ake tēnei pupū ake:

• Ka mātotoru, ka piri hoki ngā oko toto.
• Ka whaiti te wāhi i roto i ngā uaua toto.
• I ētahi wā ka tino āraia ngā oko toto.

Ina aukatia ngā uaua toto mō ngā tau maha, ka arahi pea ki ngā āhuatanga tino morearea. Koinei tētahi o ngā tino take o ngā whakaeke ngakau me ngā whiu i roto i ngā pakeke. Ko te tikanga o tēnei ka whakaitihia, ka mutu rānei te rere o te toto ki te ngakau me te roro.

Ko te mea pouri, ka tīmata pea tēnei kohikohinga cholesterol i roto i te toto i te wā taitamariki, arā, i te wā e tamariki ana koe. Koia te mea he mea nui ngā tikanga kai hauora mai i te wā taitamariki.

Me pēhea te mōhio ki te taumata o te cholesterol?

He māmā noa te kimi i te taumata o te cholesterol i roto i tō toto. Ka taea e te tākuta te tango i tētahi tauira iti o tō toto ka whakamātauria ki te taiwhanga. Ka kiia tēnei he whakamātautau "lipid profile". Ka taea e ia te whakaatu i tō cholesterol me ētahi atu momo ngako i roto i tō toto.

He aha ngā momo cholesterol?

Nā, kia hohonu ake tā tātou keri. Kāore te cholesterol e haere takitahi i roto i te toto. Kāore e konatunatua pērā i te wai me te ngako. Nō reira, ka hono te cholesterol ki ngā pūmua hei haere mā roto i te toto. Ina huihui ēnei cholesterol me ngā pūmua, ka kiia rātou he 'lipoproteins'. Whakaarohia te cholesterol hei pāhihi, ā, he rite ngā pūmua ki te waka e kawe ana i a ia.

E rua ngā momo 'lipoproteins' e kōrerohia ana. Ko te "cholesterol pai" me te "cholesterol kino" e rongo pinepine ana koe.

1. LDL (lipoprotein iti-kiato) - te cholesterol "kino"

Ko te ingoa o tēnei ko te cholesterol 'LDL (Low-Density Lipoprotein)' . He māmā noa iho, koinei te momo cholesterol "kino". E mōhio ana koe he aha? Ka haria e te LDL te cholesterol mai i te ate ki ngā oko toto. Ka āwhina tēnei LDL ki te kawe me te whakatakoto ki ngā pakitara o ngā oko toto. Ko te tikanga o tēnei ko te take nui o te aukati i ngā oko toto ko te pikinga o ngā taumata LDL.

2. HDL (lipoprotein kiato-teitei) - te cholesterol "pai"

Ko te ingoa o tēnei ko te cholesterol 'HDL (High-Density Lipoprotein)' . Koinei te momo cholesterol "pai".He tino nui te mahi a te HDL. Ka tangohia e ia te cholesterol kāore e hiahiatia mai i ngā oko toto ka whakahokia ki te ate. I roto i te ate, ka pakaruhia tēnei cholesterol ka tangohia mai i te tinana. He rite ki te tahi me te horoi i te tiriti.

He ara ngāwari tēnei ki te maumahara!

Kei te pōhēhē koe mō te LDL me te HDL? Anei tētahi huarahi māmā:

• LDL: I te mea ka tīmata ki te reta 'L', whakaarohia ko " Leda - mate". Nā te mea ki te piki te LDL, ka pā mai he mate ki te tinana. Ka taea rānei e koe te mahara ko "Lousy" (kino) e ai ki te kīanga Pākehā.
• HDL: Nā te mea ka tīmata ki te reta 'H', whakaarohia ko " Hithakara - he pai/hauora". Nā te mea he pai te HDL ki te tinana, he pai. I te reo Pākehā, ka taea hoki te maumahara ko "Hauora".

E mārama ana koe? Nō reira, me heke iho ō tātou taumata LDL, me piki ake hoki ō tātou taumata HDL.

Me pēhea te whakahaere i te cholesterol me te kore e whakanui ake?

Āe, kua mōhio tātou inaianei he aha te cholesterol, he aha ngā momo, me te aha ka puta mēnā ka piki ake. Nō reira, ko te mea nui ko te whakahaere tika i tēnei taumata cholesterol. Kaua e manukanuka, ehara tēnei i te mea nui. Ka taea e tātou te wikitoria i tēnei mā te hanga i ētahi huringa iti ki roto i ō tātou momo noho.

Anei ētahi mea ka taea e koe te mahi:

1. Kai i tētahi kai hauora:

• Tāpirihia atu he hua rākau, he huawhenua, me he kākano matomato ki tāu kai. He nui te muka i roto i ēnei, he iti hoki te cholesterol.
• Kai i ngā kai i hangaia mai i ngā witi katoa . Hei tauira: raihi parauri, buckwheat, ōti.
• Whakaitihia te kai i ngā kai hinuhinu me ngā kai parai i te mea e taea ana. Tērā pea he iti noa te whakamahinga o ngā hinu kei roto ngā ngako kukū, pērā i te hinu nikau me te hinu kokonati.
• Whakaitihia ngā inu me ngā kai huka (ngā inu reka, ngā keke, ngā pihikete, ngā tōfi, me ētahi atu) nā te mea ka taea e ēnei te whakapiki i te taumaha me te pā ki te cholesterol.
• Whakaitihia te kai mīti whero (pīhi, poaka, mīti koati) ka tāpirihia he ika (ina koa ko ngā ika he nui te omega-3 pērā i te hāmana, te makarera, me te hereni) me te heihei (kāore he kiri) ki tāu kai.

2. Whakakorikori tinana i ia wā:

• Whakamaua he tikanga ki te whakakorikori tinana mō te 30-60 meneti pea i te rā . Kāore e hiahiatia kia mahi katoa i te wā kotahi. Ka taea te wehewehe kia 15 meneti i te ata, kia 15 meneti hoki i te ahiahi.
• Mahia te mea e pai ana ki a koe, pērā i te hikoi tere, te oma, te kaukau, te eke pahikara, te kanikani.
• Ka āwhina te korikori tinana ki te whakanui ake i ō taumata cholesterol HDL "pai", ā, ka āwhina anō hoki ki te whakaiti i te cholesterol LDL "kino" me ngā triglycerides (tētahi atu momo ngako i roto i te toto).

3. Kia mau tonu te taumaha hauora:

• Tirohia mēnā he taumaha hauora tōu mō tō teitei. Ki te taumaha rawa koe, ngana ki te whakaiti i tō taumaha. Ahakoa te whakaiti i ētahi kirokaramu ka pā nui ki ō taumata cholesterol.

4.Āta karohia te kai hikareti:

• Ki te kaipaipa koe, me whakapau kaha koe ki te mutu. Ka whakaitihia e te kaipaipa te cholesterol HDL ("pai"), ā, ka kino hoki ngā oko toto.

5. Whakaitihia te inu waipiro:

• Ka pā kino hoki te inu nui i te waipiro ki ngā taumata cholesterol.

Kia maumahara, kāore ēnei panonitanga e puta i te pō kotahi. Ngāna kia whakarerekētia mārire, kia kotahi te āhua i ia wā. Ki te hiahia āwhina koe, rapua he tohutohu mai i te tākuta, i te tohunga kai rānei.

Hei whakamutunga, kia maumahara ki tēnei (Karere hei tango ki te kāinga)

Āe, kua kōrerohia e tātou he maha ngā mea mō te cholesterol i tēnei rā, kāore? Ko tāku tumanako kua mārama noa atu koe ki tēnei. Hei whakamutunga, koinei taku e kōrero atu nei ki a koe:

• He mea nui te cholesterol mō ō tātou tinana, engari he mea nui kia mau tonu tōna taumata ki te taumata tika.
• Me ngana tātou ki te whakaiti i te cholesterol LDL "kino" me te whakanui ake i te cholesterol HDL "pai" .
• Ko te kai hauora, te whakakori tinana auau, me te noho hauora ngā huarahi pai rawa atu hei whakahaere i te cholesterol.
• Mena he āwangawanga āu mō tō cholesterol, kaua e wehi ki te kōrero ki te tākuta. He mea nui hoki kia whakamātauria te toto i ia wā, i ia wā.

Kia maumahara, kei roto i ō ringaringa tō hauora. Arohaina tō ngākau! Koinei te tohutohu tino whai hua ka taea e au te hoatu ki a koe.

` Kōreteretere, Kōreteretere, Mate ngākau, LDL, HDL, Kai hauora, Whakakorikori tinana