He tokomaha te hunga e mataku ana ina rongo i te kupu "cholesterol", kāore? He tokomaha o tātou e manukanuka ana, "Āe, he teitei taku cholesterol." Engari he aha rawa te cholesterol? He kino rawa rānei mō ō tātou tinana? Ki te pono, he momo ngako te cholesterol he mea nui mō ngā pūtau o roto i ō tātou tinana. Heoi, pērā i ngā mea katoa, ki te tino teitei rawa, ka pā mai he raruraru.
He whakarāpopototanga noa iho, he momo cholesterol 'pai' me 'kino'. Ina piki ake ngā taumata o te cholesterol kino, te LDL (Low-Density Lipoprotein) rānei, ka tīmata te piri ki ngā pakitara o ō tātou oko toto. I roto i te wā, ka puta te ngako ki roto i ngā oko toto, ka whakawhāiti i a rātou. E kiia ana tēnei e te rongoā ko te Atherosclerosis . Ina whakawhāitihia pēnei ngā oko toto e tuku toto ana ki te ngākau, he tino teitei te tūponotanga o te aukati ohorere i a rātou e te toto totoka, ā, ka puta he mate ngākau .
Ko tētahi atu mea hei whakaaroaro māu, me te cholesterol, ko ngā triglycerides . He momo ngako anō hoki tēnei i roto i ō tātou tinana. Mā te pikinga ake o ēnei taumata ka piki ake te mōrearea o te mate manawa, te whiu rānei. He tino teitei tēnei mōrearea mēnā he iti tō cholesterol pai, HDL (High-Density Lipoprotein) rānei. Waihoki, mā te tiketike o ngā taumata triglyceride ka piki ake te mōrearea o te mate huka.
He aha te whakamātautau cholesterol (Panel Lipid)?
Ko te whakamātautau toto māmā hei rapu i te cholesterol me ētahi atu ngako (lipid) i roto i tō tinana ka kiia he Lipid Panel , he Lipid Profile rānei.
Ko te tikanga, ka tūtohu ngā tākuta kia nohopuku mō ngā hāora 9-12 i mua i te whakamātautau. Nā te mea ka taea e te kai e kainga ana e koe te whakarerekē i ngā hua. Heoi, kāore e hiahiatia te nohopuku i ngā wā katoa. Mena kei raro iho koe i te 25 tau te pakeke, ki te kore rānei tō tākuta e hiahia ki tētahi tātaritanga lipid katoa, kāore pea e hiahiatia te nohopuku. He pai ake te kōrero ki tō tākuta kia tino mōhio ai koe.
Kei roto i tētahi pūrongo Paewhiri Ngako noa ngā kōrero mō ngā mea matua e whā:
- Kolesterol Katoa
- LDL (Ngā Lipoprotein Kiato-Iti) - Koinei te mea e kiia nei e tātou ko te "cholesterol kino".
- HDL (Ripoporoiti Matotoru-Teitei) - Ka kiia tēnei ko te "kolesterol pai".
- Triglycerides - Ko te momo ngako tino kitea i roto i tō tātou tinana.
Me pēhea koe e mārama ai ki ngā uara o tō pūrongo?
Āe, kua oti i a koe te whakamātautau, ā, kei a koe te pūrongo. He aha te tikanga o ēnei tau? Kia kite tātou.
| Momo whakamātautau | Te taumata e tumanakohia ana (i roto i te mg/dL) |
|---|---|
| Kolesterol Katoa | 200, iti iho rānei - Pai (Noa) I waenganui i te 201 - 240 - Rohe Mena he nui ake i te 240 - Teitei |
| HDL ("pai" cholesterol) (Ko te nui ake o tēnei, ko te pai ake) | Mena 60, neke atu rānei - tino pai (he ārai i te mate manawa) Mena kei waenganui i te 40 - 59 - Noa (Āe) I raro i te 40 - Iti (he nui te mōrearea o te mate ngakau) |
| LDL ("kino" cholesterol) (Ko te iti iho o tēnei, ko te pai ake) | Ki te iti iho i te 100 - Tino pai (Pai rawa atu) Mena kei waenganui i te 100 - 129 - Pai Mena kei waenganui i te 130 - 159 - Teitei rawa Mena kei waenganui i te 160 - 189 - Teitei 190, neke atu rānei - Tino teitei |
| Ngā Triglycerides (Ko te iti iho, ko te pai ake mō tēnei) | I raro i te 150 - Taumata pai rawa atu Mena kei waenganui i te 151 - 200 - kei te mōrearea koe ki te mate manawa Neke atu i te 200 - Te mōrearea nui ki te mate manawa |
He mea nui: He aratohu whānui noa iho ēnei uara. Mā tō tākuta e whakatau ko ēhea ngā taumata hauora e tika ana māu i runga i ngā āhuatanga pēnei i tō tau, ētahi atu āhuatanga hauora (pēnei i te mate huka, te toto toto tiketike), me te hītori hauora whānau.
He aha tā tātou e taea ai te whakahaere i ngā taumata cholesterol?
Kaua e manukanuka mēnā he teitei ake ō hua. Ka taea te whakahaere i tēnei āhuatanga mā te whakarerekē i te āhua noho me te tango i ngā rongoā e ai ki te tohutohu a tō tākuta, mēnā e tika ana.
Ngā huringa āhua noho
Koinei te taahiraa tuatahi, ā, ko te mea nui rawa atu hoki.
- He kai pai: Ka taea e te kai whakaheke cholesterol te whakaiti i te cholesterol kino (LDL) mā te 30%.
- Whakawhāitihia ngā kai he nui te ngako kukū (pērā i te mīti momona, te hinu kokonati, te hinu nikau, te pata, te tiihi).
- Āta karohia ngā ngako whakawhiti. Tirohia ngā tapanga o ngā kai tunutunu, te pata, me ngā kai kua tākaihia mō ngā "hinu hauwai-wāhanga." Mena kei roto, kei roto ngā ngako whakawhiti.
- Ahakoa te kīanga "iti te cholesterol" me te "kore cholesterol" i runga i te tapanga, tera pea he nui tonu te huka, te ngako kukū rānei i roto i aua kai. Nō reira, me pānui tonu i ngā tapanga kai me te tupato.
- Whakaurua ki roto i tāu kai ngā kai whai kiko i te muka (raihi parauri, ōti, huawhenua, huarākau) me ngā kai kei roto ngā sterol tipu (ngā momo pata motuhake).
- Korikori Tinana: Mā te hikoi, te oma, te eke pahikara rānei mō te 30 meneti pea i te rā ka whakaiti i te cholesterol kino (LDL) me te whakapiki i te cholesterol pai (HDL).
- Kaua e kai paipa: Mena he kai paipa koe, he mea tino nui te whakamutu i te kai paipa hei whakahaere i ngā taumata cholesterol me tō hauora whānui.
Mena e tika ana, ko ngā rongoā i whakaritea e te tākuta
Mena kāore e taea e ngā huringa momo noho anake te whakahaere i ō taumata, ka tohua pea e tō tākuta he rongoā.
- Ngā Statin: Koinei ngā rongoā whakaheke cholesterol e whakamahia whānuitia ana, ā, ko ēnei ngā rongoā tino whai hua. Ko ētahi tauira ko Atorvastatin (Lipitor), Rosuvastatin (Crestor), me Simvastatin (Zocor).
- Ētahi atu rongoā: Tērā pea ka tohua e te tākuta ētahi atu rongoā pēnei i te Fibrates, Ezetimibe (Zetia), me ngā aukati PCSK9, i runga i te āhua o te tūroro.
He mea tino nui: Kaua rawa e tīmata, e whakamutu, e whakarerekē rānei i te horopeta o tētahi o ēnei rongoā me te kore he tohutohu a tō tākuta. Kaua rawa hoki e whakamahi i tētahi rongoā kua tohua mō tētahi hoa, mō tētahi whanaunga rānei.
Ehara i te mea ko te cholesterol anake, he mea nui anō hoki ēnei mea!
Kāore ngā uara kei roto i tō pūrongo cholesterol anake e whakatau i tō hauora ā muri ake nei. Kia maumahara, he maha atu ngā mea e pā ana ki tō mōrearea ki te mate ngakau, pērā i te mate huka, te momi hikareti, te toto toto tiketike, te momona, te kore whakakori tinana, me ngā awe ira .
Ka taea hoki e te hunga he taumata cholesterol noa te pāngia e te mate ngakau. Ā, ka taea hoki e te hunga he taumata cholesterol teitei te whai ngakau hauora. Engari i te nuinga o te wā, ko te hunga he taumata cholesterol rerekē te tūponotanga ka pāngia e te mate ngakau.
Nō reira, e taunaki ana ngā tohunga kia tirohia te cholesterol o ngā pakeke kāore i te mōrearea i ia rima tau pea . Heoi, ki te mea he teitei ō taumata cholesterol, he take mōrearea rānei mō te mate ngakau kei a koe, mā tō tākuta koe e kī atu kia hia te auau o tō tirotiro anō.
Karere Tangohia ki te Kāinga
- Ehara i te mea kino tonu te cholesterol i ngā wā katoa, he mea nui ki te tinana. Ko te mea nui ko te pupuri i te taurite i waenga i te cholesterol pai (HDL) me te cholesterol kino (LDL).
- Mā te whakamātautau toto māmā e kīia nei ko te Lipid Panel ka taea te whakatau i ō taumata cholesterol me te triglyceride.
- Ko te taahiraa tuatahi me te taahiraa pai ki te whakahaere i te cholesterol ko te whai i tetahi kai hauora me te whakakori tinana.
- Mena kāore e ranea ngā whakarerekētanga o te momo noho anake, ka tohua pea e tō tākuta he rongoā. Me whai tonu i ngā tohutohu a tō tākuta , kaua rawa e tango rongoā ko koe anake.
- Ka taea e koe te noho hauora mā te tirotiro i ō taumata cholesterol i ngā wā katoa e ai ki ngā tohutohu a tō tākuta.
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