Kua tirohia e koe tētahi pūrongo whakamātautau toto, ā, ka whakaaro koe, "He aha rawa tēnei?" Kua rongo pea koe i tō tākuta e kōrero ana mō te "cholesterol pai" me te "cholesterol kino." Tērā pea he āhua pōhēhē, engari he tino māmā noa iho. I tēnei rā, ka rukuhia e tātou te kōrero mō te cholesterol, ka kōrero mō te hiranga o te pupuri i te hauora o tō ngākau.
Tuatahi, he aha te cholesterol?
He whakarāpopototanga, he matū ngako, he matū rite ki te hinu te cholesterol, e kitea ana i roto i ō tātou toto. Ko te nuinga o te wā ka hangaia e tō tātou ate. Hei tāpiri, ka kitea anō hoki i roto i ētahi o ngā kai e kainga ana e tātou. He tokomaha te hunga e whakaaro ana he mea kino te cholesterol. Engari ehara tēnā i te pono. He mea nui te cholesterol mō ngā mahi nui maha, pērā i te hanga i te hanganga o ia pūtau o tō tātou tinana, te whakaputa homoni, te tiaki i ngā io, me te āwhina i te nakunaku.
Nō reira, ehara te raruraru i te noho mai o te cholesterol. Ko te raruraru he kore taurite.
Te pono mō te cholesterol 'pai' me te 'kino'
Ka whakahuatia i roto i tō pūrongo toto ngā momo matua e rua o te cholesterol. Kia tirohia tātou he aha te rerekētanga i waenganui i ngā mea e rua. Ka whakamāramahia e au tēnei i roto i tētahi ripanga kia māmā ai tō mārama.
| Momo cholesterol | He aha te mea ka tupu ki tēnei? |
|---|---|
| HDL (Ripoporoiti Matotoru-Teitei) - te cholesterol 'pai' | Whakaarohia te HDL hei kaihoroi mō ō tātou uaua toto. Ka kohia e ia te cholesterol kino kāore e hiahiatia kua kohia i roto i ngā uaua toto ka whakahokia ki te ate kia whakangaromia. Arā, ko te teitei ake o te taumata HDL, ko te pai ake mō tātou . |
| LDL (Lipoprotein iti-kiato) - te cholesterol 'kino' | Koinei te tangata kino o te kōrero. Ina piki ake ngā taumata LDL, ka tīmata te piri o tēnei cholesterol tāpiri ki ngā pakitara o ō tātou uaua toto. Pērā i te waikura e hangai ana i roto i ngā paipa wai. Ka kiia tēnei e tātou he papa. Ka meinga ngā uaua toto kia whaiti haere, kia matotoru hoki. Ka kiia tēnei mate ko te atherosclerosis . Koinei te mea e whakatakoto ana i te ara mō ngā mate kino pēnei i ngā mate manawa me ngā whiu i muri mai. Nō reira , ko te iti iho o ngā taumata LDL, ko te pai ake mō tātou . |
Nā, he aha te Cholesterol Katoa?
Ko te uara "Kōrekore Katoa" i runga i tō pūrongo he mea hanga nui mai i ō uara HDL me LDL. Engari he mea nui tēnei. I ētahi wā ka teitei pea tō uara Kōrekore Katoa nā te mea he tino teitei tō taumata HDL 'pai'. Mēnā koinei te āhua, ehara i te mea hei āwangawanga māu. Heoi, ki te teitei tō uara Kōrekore Katoa nā te pikinga o ngā taumata LDL 'kino', he āhuatanga morearea tēnei. Nō reira, he mea tino nui kia kaua e mataku i te kitenga tonu i ngā uara, engari me kōrero ki tō tākuta kia mārama ai koe ki a rātou.
He aha te ōwehenga o te cholesterol?
He tātaitanga māmā tēnei ka taea e koe te whakatau i a koe anō.
Te Ōwehenga o tō Cholesterol = Te Uara Cholesterol Katoa ÷ Te Uara HDL (te cholesterol 'pai')
Hei tauira, whakaarohia ko te Cholesterol Katoa he 200, ā, ko te HDL he 50.
Ko tāu ōwehenga he 200 ÷ 50 = 4. He ōwehenga 4:1 tēnā.
Ko te tikanga he pai ake te pupuri i tēnei ōwehenga i raro i te 3.5:1. Heoi, ko ētahi tākuta e aro nui ake ana ki ngā taumata LDL i tēnei ōwehenga i te wā e whakamahere ana i te maimoatanga. Nō reira, he pai ake te kōrero ki tō tākuta mō ngā uara tino nui ki a koe, me pēhea hoki te whakahaere i aua uara.
He pānga anō hoki ngā triglycerides ki tēnei kōrero?
Āe, tino tika. Ko ngā triglycerides tētahi atu momo ngako e kitea ana i roto i ō tātou toto. Pērā i te cholesterol, ka hangaia ēnei e ō tātou tinana, ā, ka ahu mai hoki i ngā kai e kainga ana e tātou. Ina koa,
- Ngā kai he nui te ngako kukū me te ngako whakawhiti (hei tauira, ngā kai momona, ngā hua tunu, ngā kai tere)
- Ngā kai me ngā inu huka
- Ngā warowaihā māmā (hei tauira, taro, hua paraoa)
- Ka nui ake ngā kaora e kainga ana e tātou i ia rā
Ka piki ake pea ngā taumata triglyceride nā ngā mea penei:
He aha tā tātou e taea ai te whakahaere i ngā taumata cholesterol?
Ko te rongo pai, ka taea e tātou te whakahaere pai i tēnei āhuatanga. E toru ngā huarahi matua hei mahi i tēnei.
1. Whakakorikori tinana i ia wā
Mā te whakakori tinana, inā koa te hikoi, te oma, te kaukau, me te eke pahikara, mō te 30 meneti pea ia rā, e rima ngā rā ia wiki, ka taea te whakanui ake i ngā taumata cholesterol HDL "pai" me te whakaiti i ngā taumata cholesterol LDL "kino" me ngā taumata triglyceride. Ka taea hoki e te whakakori tinana te āwhina ki te whakahaere i te toto toto.
2. He kai hauora
Koinei te mea tino nui.
- Ngā mea hei whakaiti: Whakaitihia ngā kai i hangaia ki te nui o te hinu, te hinu kokonati, te mīti tukatuka, ngā hua tunu taro, ngā pata kei roto ngā ngako whakawhiti, te huka, me ngā kai reka.
- Ngā mea hei tāpiri atu ki tāu kai: Ika he nui ngā waikawa ngako Omega-3 (hei tauira, te hāmana, te makarera, te tuna), te āwōkātō, te hinu oriwa, ngā nati (hei tauira, te kāhew, te aramona), ngā kai he nui ngā muka wairewa pērā i te ōti, ngā huawhenua me ngā hua.
3. Te tango rongoā i runga i te tohutohu a te taote
I ētahi wā, he uaua pea te whakahaere i ō taumata cholesterol mā te kai me te whakakori tinana anake. I ēnei wā, ka tohua pea e tō tākuta he rongoā pēnei i ngā statin . Ka whakaitihia e ēnei rongoā ngā taumata cholesterol LDL, ka tino whakaitihia tō tupono ki te mate ngakau.
Ko te mea nui: Kaua rawa e tīmata, e mutu rānei te tango i ngā rongoā mō te cholesterol me te kore he taunakitanga a te tākuta.
Mena he teitei tō taumata cholesterol, ka roa te wā me te kaha ki te whakahaere i taua taumata. Me huri e koe te āhua noho mō te toru marama pea, ā, ki te tika, me tango rongoā. Engari ko te hua o tēnei mahi, arā, he ngākau hauora me te oranga kāore he mate kino pēnei i te mate ngākau me te whiu, koinei te taonga tino nui ka riro i a koe. Mena ka pāngia koe e ngā tohu pēnei i te mamae o te uma (angina), inā koa kei te whakakori tinana koe, ā, ka marino i te okiokinga, rapua tonutia he tohutohu hauora. Mēnā he āhuatanga ohorere, haere ki te Tari Ohorere (ETU) o te hōhipera tata.
Karere Tangohia ki te Kāinga
- He mea nui te cholesterol mō ō tātou tinana, engari ka nui ake te mōrearea o te mate manawa me te whiu i te nui o te cholesterol LDL 'kino'.
- Kia mōhio ki ngā uara Cholesterol Katoa, HDL, me te LDL i roto i tō pūrongo toto. Kōrero ki tō tākuta mō tēnei.
- Ko te kai hauora me te whakakori tinana auau ngā huarahi taiao pai e rua hei whakahaere i te cholesterol.
- Mena kāore e taea e ngā huringa momo noho anake te whakahaere i ō taumata, me tango e koe ngā rongoā kua tohua e tō tākuta.
- Kaua rawa e warewarehia ngā tohu pēnei i te mamae o te uma. Rapua he tohutohu hauora tonu.
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