Kua rongo katoa tātou i te kupu "cholesterol", tika? He paku mataku ētahi ki tēnei. Ki ētahi, he mea noa tēnei. Inaa, he mea e hiahiatia ana e ō tātou tinana te cholesterol. Engari ina tino teitei rawa, ka puta ngā raruraru. Ko te raruraru nui ko te kore e whakaatu i ngā tohu o te cholesterol teitei. Koia te take e mahi ai ia hei "hoariri puku" ā, ka taea te whakatakoto huarahi mō ngā mate kino pēnei i te mate ngakau. Nō reira, kia tūpato tātou ki tēnei cholesterol i tēnei rā.
He aha te cholesterol? He cholesterol pai, he cholesterol kino hoki?
He kupu whakarāpopoto, he momo ngako kei roto i ō tātou toto te cholesterol. E rua ngā momo matua o tēnei.
1. LDL (Lipoprotein iti-kiato): Koinei te mea e kiia nei e tātou ko te "cholesterol kino" . Whakaarohia ō tātou uaua toto he rite ki ngā paipa. Ko tā tēnei cholesterol LDL e mahi ana he putunga pērā i te paru ki roto i aua paipa, e ārai haere ana i te ara mō te rere o te toto. Koinei te mea e kiia nei e tātou ko te 'Atherosclerosis'.
2. HDL (Ripoporoiti Matotoru-Teitei): Koinei tā tātou toa, te "kolesterol pai." Ka kohia e te HDL te kolesterol kino e mau ana i roto i ō uaua ka haria ki te ate. Ka tangohia e te ate i tō tinana. He rite ki te kaikohi para.
Haunga ēnei e rua, kei roto i ō tātou toto tētahi atu momo ngako e kiia nei ko ngā triglycerides . Kāore hoki te pikinga o ēnei taumata i te pai mō te ngākau.
Ko te ate te kaihanga o te cholesterol e hiahiatia ana e tātou. Engari ka whiwhi tātou i te cholesterol tāpiri mai i ngā kai e kainga ana e tātou, inā koa ko ngā hua kararehe (miraka, hua manu, mīti) me ngā kai tukatuka. He nui ēnei mea e kitea ana i roto i ngā tōnati, te pīta tio, ngā pihikete, ngā hōtiti, me ētahi hua tunu taro.
Me pēhea koe e mōhio ai mēnā he nui tō cholesterol?
Anei te mea nui. Kāore he tohu o te cholesterol teitei. Tērā pea ka tino teitei rawa ngā taumata cholesterol i roto i tō tinana, me te kore e mōhio. Koia te mea nui kia mōhio koe ki ō taumata cholesterol.
Ko te huarahi anake e mōhio ai koe ki tēnei ko te whakamātautau toto . Ka kiia tēnei he whakamātautau kōtaha lipid .
Ko wai te tangata me mahi i tēnei whakamātautau?
- He mea pai kia whakamātautauhia tēnei whakamātautau i te iti rawa i ia rima tau, mō te hunga neke atu i te 20 tau te pakeke .
- Ka taea hoki e ngā tamariki te whai cholesterol teitei. He mea nui kia tirohia ō rātou taumata cholesterol i waenga i te 9-11 tau te pakeke, inā koa mēnā kua pāngia tētahi o te whānau (whaea, pāpā, koroua) e ngā mate manawa, e ngā whiu rānei i te wā taitamariki.
Mā tēnei whakamātautau toto ka whakaatuhia ō taumata Cholesterol Katoa, LDL, HDL, me Triglycerides. Ka tirohia ēnei uara e tō tākuta, me tō tau, te toto toto tiketike, me te mea he kaipaipa koe, hei whakatau mēnā kei te mōrearea koe ki te mate manawa, me te maimoatanga e tika ana.
Ko tā tātou whāinga he whakaiti i te cholesterol kino (LDL) me te whakanui ake i te cholesterol pai (HDL).
He aha ngā take o te cholesterol teitei?
He maha ngā āhuatanga o tō tātou āhua noho me ā tātou whanonga e pā ana ki tēnei. Me titiro tātou ki ngā take matua.
| Take / āhuatanga awe | Hei whakarāpopototanga... |
|---|---|
| Kai | Ka piki ake ngā taumata LDL me te triglyceride i ngā kai tukatuka, ngā mīti momona, te pata, te pata mākini, me ngā inu me ngā kai reka huka. |
| Taumaha rawa/momona | I te pikinga o te taumaha o te tinana, ka piki ake te cholesterol kino (LDL) me te heke o te cholesterol pai (HDL). Ka taea te karo i tēnei āhuatanga mā te whakaiti i te taumaha. |
| Kāore i te whakakori tinana | Ka taea e te kore e mahi i tētahi mahi ā-tinana te whakaheke i ngā taumata HDL. Ka taea e te whakakori tinana o ia rā te whakapiki i te HDL. |
| Te momi hikareti | Ka whakaitihia e te hikareti ngā taumata o te cholesterol pai (HDL) me te kino i ngā oko toto, ka māmā ake te hanga o te cholesterol. |
| Tau me te ira tangata | Ka piki ake ngā taumata cholesterol i a tātou e pakeke haere ana. He nui ake ngā taumata LDL o ngā wāhine i muri i te paheketanga. |
| Ira tuku iho | I ētahi wā ka taea te tuku iho i te cholesterol teitei. Ka kiia tēnei ko te Familial Hypercholesterolemia (FH) . |
Me pēhea te huri i tō momo noho hei whakaiti i te cholesterol?
He tokomaha te hunga ka taea te whakahaere i ō rātou taumata cholesterol mā te whakarerekē i ō rātou momo noho. He mea nui ake tēnei i te tango rongoā. Ka taea te wehewehe i tēnei kia toru ngā wāhanga: te kai, te whakakori tinana, me te whakahaere taumaha.
1. Kia tika tā tātou kai!
- Whakaitihia ngā Ngako Kūpapa me ngā Ngako Whakawhiti: Whakaitihia ngā mīti momona, te hāmi, te hōtiti, te pata, te tiihi, te miraka kirīmi katoa, te whakamahinga nui o te hinu kokonati, te hinu nikau, me te pata i roto i ngā hua tunu taro. Mena kei roto i te kete kai te kīanga "Partially hydrogenated", ko te tikanga kei roto te ngako whakawhiti.
- Tāpirihia ngā ngako pai (ngako kore kukū) ki tāu kai: Tāpirihia te āwōkātō, te hinu oriwa, te hinu canola, ngā nati pēnei i te pīnati, te aramona, me te nati cashew, me ngā ika hinuhinu pēnei i te hāmana me te makarera ki tāu kai.
- Kai i ngā kai whai kiko i te muka: Kai atu i ngā witi katoa pērā i te ōti, te parei, te raihi parauri, te pīni, te pīni kikī, te rēneti, ngā hua rākau, me ngā huawhenua (ina koa ko ngā rau matomato). Ka whakaitihia e te muka te mimiti o te cholesterol i roto i te tinana.
- Whakaitihia te huka: Ko ngā kai he nui te huka, pērā i ngā inu reka, ngā keke, me ngā pihikete, ka piki ake ngā taumata triglyceride. Āta karohia ēnei i ngā wā katoa e taea ana.
2. Me whakakorikori tātou!
Whakatakotoria he whāinga kia whakakorikori tinana koe mō te 30 meneti pea ia rā, e rima ngā rā ia wiki. Kāore he take nui mō tēnei.
- Hīkoi tere
- Pahikara
- Te mahi i te māra
- Kauhoe
Ka whakaitihia e te korikori tinana te cholesterol kino (LDL), ka whakanuia te cholesterol pai (HDL), ā, ka whakapakari i te ngākau.
3. Kia whakahaere tātou i tō tātou taumaha!
He mea tino nui te pupuri i te taumaha hauora mō tō teitei. Mā te whakaiti i te taumaha ka āwhina i te whakaheke i te LDL, te Cholesterol Katoa, me ngā Triglycerides. He mea nui ake te hanga i ngā huringa pumau, roa, i te kore noa e kai me te whakaiti i te taumaha i te wā kotahi.
Āhea e hiahiatia ai ngā rongoā?
I ētahi wā, ahakoa ngā huringa o te momo noho, kāore pea e ranea hei whakahaere i ngā taumata cholesterol. Ina koa i ngā wā he nui te cholesterol e ahu mai ana i roto i ngā whānau, ā, mō te hunga e tino mōrearea ana ki te mate ngakau, ka tohua pea e tō tākuta he rongoā.
Ko te mea nui ko te pupuri tonu i tētahi momo noho hauora ahakoa kua tīmata te rongoā. Ehara te rongoā i te whakakapinga mō te momo noho, he tautoko noa iho.
Ko ngā statin te momo rongoā matua, ā, ko te mea e whakamahia whānuitia ana mō te whakaheke i te cholesterol. Ko ētahi tauira ko Atorvastatin (Lipitor), Rosuvastatin (Crestor), me Simvastatin (Zocor). Ka ārai ēnei i te hanga cholesterol i roto i te ate.
Hei tāpiritanga, kei reira ētahi atu rongoā pērā i te Fibrates, te Niacin, me te Ezetimibe. Mā tō tākuta e whakatau te rongoā me te horopeta e tika ana māu.
Ngā pānga taha o ngā rongoā
Pērā i ngā rongoā katoa, he iti noa iho ngā pānga taha o tēnei. Ko te mea tino kitea ko te mamae o ngā uaua . Ki te pāngia koe e te mamae o ngā uaua i muri i te tīmatanga o te rongoā, me kōrero tonu atu ki tō tākuta.
Waihoki, e kīia ana kia kaua e inu wai karepe i te wā e tango ana i ngā statin, nā te mea ka pā ki te whai huatanga o te rongoā.
Karere Tangohia ki te Kāinga
- He hoariri puku te cholesterol, kāore he tohu. Nō reira kaua e whakamātau i ngā tūponotanga, engari me tirotiro tonu ō taumata cholesterol.
- Kia tūpato ki ō taumata cholesterol "kino" (LDL) me te "pai" (HDL). Ko te whāinga he whakaheke i te LDL me te whakanui ake i te HDL.
- Ko te taahiraa tuatahi, ko te taahiraa tino nui hoki o te maimoatanga, ko te whakarerekē i te momo noho. Arā, he kai hauora, he whakakori tinana auau, me te whakahaere i te taumaha.
- Whakaitihia ngā kai tukatuka, ngā kai ngako, me ngā kai huka ki te nui e taea ana, ā, tāpirihia ngā huawhenua, ngā hua rākau, ngā otaota, ngā witi, me ngā hinu pai ki tāu kai.
- Ki te tohua he rongoā e tō tākuta, me tango e koe kia rite ki te mea i tohua. Kaua hoki e whakarērea te oranga hauora.
- Kōrero noa ki tō tākuta mō ō taumata cholesterol, tō mahere maimoatanga, me ō āwangawanga katoa.
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