I kī atu te tākuta ki a koe he nui te cholesterol me te triglycerides i roto i tō whakamātautau toto tata nei? He tokomaha e mataku ana ina rongo i tēnei ingoa, e whakaaro ana, "He aha tēnei mate hou?" Engari ko te mea pono, he mea tēnei ka taea te whakahaere mā te whakamahi i ngā mea ngāwari pēnei i te whakakori tinana. Kāore he take e mataku ai. I tēnei rā, me kōrero tātou mō ngā triglycerides, he aha i piki ai, me pēhea te whakahaere i tēnei āhuatanga mā te whakamahi i ngā whakakori tinana ngāwari.
He aha ngā triglycerides?
He māmā noa iho, ko ngā triglycerides he momo ngako e kitea ana i roto i ō tātou toto. Ina kai tātou, ka hurihia e tō tātou tinana ngā kaora tāpiri kāore e hiahiatia ana i taua wā hei triglycerides, ā, ka rongoatia ki roto i ō tātou pūtau ngako. Ina hiahia te tinana ki te pūngao i muri mai, ka whakamahia ēnei triglycerides kua rongoatia.
Whakaarohia pēnei. Ina hoko kai tātou i te toa, ka haria e tātou ngā mea e hiahiatia ana ki te kīhini, ā, ka waiho te toenga ki roto i te pouaka whakamātao. Engari ko te raruraru, ki te kai tonu tātou i ngā kaora nui atu i tā tātou e hiahia ana, ka kī tonu tēnei "pouaka whakamātao" ka puea ake. Ko te tikanga ka piki ake ngā taumata triglyceride i roto i te toto. Ka taea e tēnei te whakararu i a tātou ki te mate manawa me ētahi atu raruraru hauora i te wā roa.
Nā, me pēhea te āwhina a te korikori tinana ki tēnei? Ina korikori tinana koe, me hiahia pūngao ō uaua. Kātahi ka hurihia e tō tinana ēnei triglycerides kua rongoatia hei pūngao, ā, ka whakamahia e ia. Arā, ina korikori tinana koe, ka heke te nui o ngā triglycerides i roto i ō toto.
Ko te mea pai rawa atu, ka whiwhi koe i ngā painga o te whakakori tinana ahakoa kāore koe e whakaiti i tō taumaha. Hei tāpiri, ka whakanui ake i ō taumata o te cholesterol 'pai' (HDL Cholesterol).
He aha ngā mahi whakakori tinana pai hei whakaiti i te triglycerides?
Ko te mahi tino whai hua mō tēnei ko te mahi e whakanui ake ana i te tere o tō manawa. Ka kiia hoki tēnei he mahi 'Aerobic', he 'Cardio' rānei. Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, he ngāwari hoki ki a koe te mahi. He mea pai mēnā ka taea e koe te mahi i tēnei momo mahi i te iti rawa i te 5 ngā rā i te wiki, mō te 20-30 meneti i te rā.
He mea nui: Ki te mea kua roa koe kāore i te whakakorikori tinana, me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mea pēnei. Māna e aromatawai tō hauora, ā, māna e tohutohu te mea pai mōu.
Anei ētahi mahi whakakori tinana hei whiriwhiri māu.
| Momo Whakangungu | Me pēhea te mahi |
|---|---|
| Te Hīkoi Tere | Hīkoi tere atu i te tikanga kia paku pōrearea koe. Ka taea hoki tēnei e koe me tō hoa i te ahiahi. |
| Te oma tere | He puhoi te oma. He pai ake mēnā ka taea e koe te whakarite i tētahi wā mō tēnei i te ata. |
| Te eke paihikara | He whakangungu ngahau, he tino whai hua hoki. Ahakoa he pai te pahikara tū i te whare takaro. |
| Kauhoe | He tino pai tēnei hei whakangungu tinana mō te tinana katoa. Kāore e tino taumaha ki ngā hononga. |
| Ngā mahi kanikani (Zumba/Aerobics) | Ka taea e koe te mahi i tēnei me te kore e hoha, nā te mea ka mahi koe i tēnei me te puoro. |
| Te Piki Arawhata | Whakamahia ngā arawhata i te tari me te kāinga. Kōwhiria ngā arawhata kaua te ararewa. |
Kāore he hua o te whakangungu kaha?
Kāore anō kia kitea he āwhina tika te whakangungu taumaha ki te whakaheke i ngā triglycerides. Engari he āwhina ā-kore. Me pēhea koe e mōhio ai?
Ina hiki koe i ngā taumaha , ka kaha ake ō uaua. Ka nui ake ngā kaora ka tahuna e ngā uaua kaha ahakoa kei te tū noa koe. Ina tahuna e koe ngā kaora pēnei, ka whakahaeretia tō taumaha, ka heke rānei tō taumaha. Ka pā tika te whakaheke taumaha ki te whakahekenga o ngā triglycerides. Nō reira, ka taea e koe te whakanui ake i ō hua mā te mahi i ngā mahi hiki taumaha e rua ngā rā o te wiki me te mahi āerobic.
Kei te whakaaro koe kāore he wā hei whakakorikori tinana? Anei ngā otinga!
"Āe, e te tākuta, me ēnei mahi katoa, kei hea te wā hei whakakorikori tinana?" tērā pea koe e whakaaro ana. He mea tika tēnā. Engari ki te uaua ki a koe te kimi i te 30 meneti i te rā, ka taea e koe te wehewehe kia toru ngā wāhanga 10-meneti te roa. Ko te mea nui kia noho kaha tonu i te roanga o te rā.
Anei ētahi huarahi māmā hei tāpiri i te korikori tinana ki tō oranga pukumahi:
- Ina kōrero ana i te waea: Kaua e noho, whakatika, ka hikoi haere i roto i te rūma.
- I te wā e mātaki ana i te pouaka whakaata: Whakatika, ka neke haere i te wā e whakaatuhia ana ngā pānuitanga.
- Whakamahia ngā arawhata: Kōwhiria ngā arawhata kaua te ararewa, te arawhata rānei i te tari, i te toa hokohoko, i hea atu rānei.
- Heke wawe i tētahi taunga pahi: Ki te mea he kaiwhakamahi pahi koe, heke wawe i tētahi taunga ka hikoi ki te kāinga/ki te tari.
- Tatauhia ō hikoinga: He maha ngā waea atamai kei a rātou he taupānga pedometer. Whakatakotoria he whāinga kia 10,000 hikoinga ia rā, ka ngana ki te whakatutuki.
- Ngā mahi whare: He pai hoki te tahi i te whare me te horoi i te māra hei korikori tinana.
Kia waiho tēnei mahi hei tikanga māu, ki te whakakotahihia ki tētahi kai pai, taurite hoki, ka tere ake, ka pumau ake hoki ngā hua. Whakaitihia te huka, te paraoa, me ngā kai momona, ā, kai atu i ngā huawhenua, ngā hua rākau, ngā kākano matomato, me ngā kai momona i roto i te muka. Ka taea e koe te rapu atu i ētahi atu kōrero mō tēnei mai i tō tākuta.
Karere Tangohia ki te Kāinga
- He momo ngako kei roto i te toto ngā triglycerides. Mā te pikinga ake o ēnei taumata ka nui ake te tūponotanga o ngā mate maha, tae atu ki te mate manawa.
- Ka taea e te whakakori tinana aerobic, e whakanui ana i te tere o te manawa, mō te 20-30 meneti ia rā, e 5 ngā rā ia wiki, te whakaheke angitu i ngā taumata triglyceride.
- Ahakoa kāore koe e whakaiti i tō taumaha, ka taea e te whakakori tinana anake te whakaheke i ngā taumata triglyceride me te whakanui ake i te taumata o te cholesterol pai (HDL).
- He mea nui kia rapu tohutohu koe i tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana, ina koa mēnā kāore anō koe kia whakakori tinana i mua.
- Ka taea e koe te whakatutuki i ngā hua pai ake, pumau ake hoki mā te kai i tētahi kai taurite (ina koa he iti te huka me te ngako) me te whakakori tinana anō hoki.
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