I kī atu tō tākuta i muri i tō whakamātautau ā-tau whakamutunga he teitei ake ō taumata cholesterol , ā, me tūpato koe? Tērā pea kua kī atu anō ia ki a koe mēnā ka mau tonu tō cholesterol teitei, ka nui ake tō tūponotanga ki te pāngia koe e te mate manawa, e te whiu rānei. Nō reira, me ngā huringa o te noho , tērā pea kua tohutohu atu tō tākuta kia whakakorikori tinana koe i ia wā, i ia wā.
Engari, kāore pea koe i te tino pai ki te oma i te ahiahi. Engari he pai ki a koe te haere ki te whare takaro me te hiki taumaha. Nō reira, tera pea koe e whakaaro ana, "Kāore e taea e te hiki taumaha anake te āwhina ki te whakaheke i taku cholesterol teitei?" He pātai tēnei a te tini tāngata.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Kia ako tātou mō te cholesterol i roto i tētahi kōrero māmā noa iho.
Tuatahi, kia mārama tātou he aha te cholesterol. Ko te uara cholesterol katoa i roto i tō whakamātautau toto (te papa lipid) he huinga o ngā wāhanga matua e toru.
Ko te mea nui, he mea nui kia tirohia te taumata o te cholesterol o te tangata i muri i te 20 tau, ahakoa te āhua o tōna hauora, i te iti rawa i te kotahi i roto i te rima tau .
Nā, kia titiro tātou he aha ēnei momo cholesterol.
| Momo cholesterol | Hei whakarāpopototanga… |
|---|---|
| Korekore LDL (Ripoporoiti Matotoru Iti) | Koinei te mea e kiia nei e tātou ko te "cholesterol kino." Ka taea e ia te kohikohi i roto i ō uaua toto ka aukati i a rātou. Koinei te mea me whakaiti e tātou. |
| Kolesterol HDL (Ripoporoiti Matotoru-Teitei) | Ka kiia tēnei ko te "cholesterol pai" nā te mea ko tā rātou mahi he kohikohi i te cholesterol LDL kino ka haria ki te ate kia tangohia mai i te tinana. He pai ake te nui o ēnei. |
| Ngā Triglycerides | He momo ngako ēnei e puta mai ana i roto i te tinana mai i ngā kai e kainga ana e tātou. Kāore e pai te pikinga ake o ēnei mō te ngākau. |
He aha ngā pānga ki te cholesterol i te wā e whakakori tinana ana?
E whakaatu ana ngā rangahau hauora he pānga pai te whakangungu ātete ki te cholesterol. Engari mō ngā hua pai rawa atu, me whakakotahi me te korikori manawa. Ko te manawa e pā ana ki ngā korikori e whakanui ana i te tere o te manawa, pērā i te oma, te hikoi tere, te kaukau, me te eke pahikara.
E ai ki te American Heart Association, mō te hauora pai o te ngākau, me:
- Me mahi kia 150 meneti te iti rawa o ngā mahi whakakori tinana kaha-waenga ia wiki.
- Me mahi rānei i te iti rawa 75 meneti o te korikori tinana kaha ia wiki.
- Hei tāpiri , me mahi e koe ngā mahi whakakorikori tinana i te iti rawa i ngā rā e rua i te wiki.
Ko te nuinga o te wā , ka whakanui ake te korikori manawa i tō cholesterol pai ( HDL ) me te whakaiti i ngā triglycerides . Heoi, hei whakaiti i te cholesterol kino (LDL), he mea nui anō hoki kia whakahaere i tō kai me te whakaiti i tō taumaha me te korikori tinana.
Kua whakaatuhia e ētahi rangahau he āwhina te hiki taumaha i te kaha iti ki te kaha taurite ki te whakaheke i te cholesterol katoa. E kī ana ētahi atu rangahau ka taea e tetahi momo whakakori tinana te whakaheke i te cholesterol LDL, engari hei whakapiki i te cholesterol HDL, me mahi koe i te kaha teitei ake .
Medical grade state-of-the-art hearing aids
Advanced hearing aids designed for clear hearing and noise control in the ear.
Check Availability →Me pēhea te whai hua nui mai i ngā mahi hiki taumaha?
Ki te whakaaro koe ki te hiki taumaha hei āwhina i te whakahaere i ō taumata cholesterol, me mahi tika koe. Anei ētahi tohutohu hei āwhina i a koe.
1. Tīmata āta.
Ki te mea kua roa koe kāore i haere ki te whare takaro, kaua e tīmata tere tonu. Tīmatahia he wā poto, pērā i te 15-20 meneti , me te iti o te kaha. Whakanuia kia taunga rā anō tō tinana ki tēnei mahi.
2. Me mahi kaha ake ina taunga koe ki tēnei.
I muri i ētahi rā o te whakangungu me te taunga ki te mahi, whakapiki ake i te kaha o tō whakakori tinana. Hei whakahaere i te cholesterol, he pai ake te whakakori tinana i te taumata o te 75% - 85% o tō kaha mōrahi. Ka taea e koe te pātai ki tētahi kaiwhakangungu i te whare takaro, ki tō tākuta rānei mō tēnei.
3. He mea nui ake te mahi i ngā mahi maha atu i te hiki i te taumaha nui atu.
Koinei te wāhi e hē ai te tini o te tangata. Mō te whakaheke i te cholesterol, ka tutuki ngā hua pai mā te whakamahi i te taumaha taurite me te mahi i ngā mahi tāruarua me ngā huinga maha, kaua ki te hiki i ngā taumaha tino taumaha .
4. Whakakotahitia ki te whakakori tinana
Mō ngā hua pai rawa atu, whakakotahihia te hiki taumaha me te cardio. Ko tētahi o ngā huarahi pai ki te mahi i tēnei ko te Whakangungu Porowhita . Ko te tikanga o tēnei me hiki e koe he taumaha noa, me te mahi i te maha o ngā whakahokinga, me te iti iho i te meneti te okiokinga i waenga i ngā huinga. Mā tēnei ka whiwhi koe i ngā painga o te hiki taumaha me te cardio.
5. Hurihia me te kore e mahi i te mea kotahi
Ka hoha pea te mahi i ngā mahi whakakori tinana ōrite i ia rā. Nō reira, whakarerekētia tō mahinga whakakori tinana. Hikihia ngā taumaha i tētahi rā. Mahihia ngā mahi whakakori tinana pēnei i te pana-up, te tū-waewae, me te lunge i tētahi atu rā. Whakamahia ngā whitiki ātete i tētahi atu rā. Ko te mea nui ko te pupuri i te kaha ahakoa te aha e mahia ana e koe.
6. Mahi cardio i te whare takaro
Ki te pai koe ki te haere ki te whare takaro, me mahi hoki i tō cardio ki reira. Ka taea e koe te whakangungu pai mō tō ngākau me ō pukahukahu mā te whakamahi i ngā taputapu pēnei i ngā mīhini porowhita me ngā pahikara tūmau i te whare takaro.
7. Kaua e wareware ki te whakamahana me te whakamatao
Kaua e wareware ki te whakamahana i mua i te tīmatanga o te whakangungu tinana, me te whakamatao i muri i te whakangungu. He mea tino nui tēnei hei pupuri i te ngāwari o te tinana.
8. Ka taea hoki e koe te mahi i te kāinga.
Ki te mangere rawa koe ki te haere ki te whare takaro i te rangi ua, kaua e waiho hei take mō te kore whakakorikori tinana. Ka taea e koe te mahi i ngā whakakorikori tinana kāore e whai taumaha pērā i te pana-ake, te tū-waewae, me te nekeneke noa iho i tō rūma noho.
Karere Tangohia ki te Kāinga
- Ki te kī atu tō tākuta he teitei tō taumata cholesterol, kaua e warewarehia. Me tirotiro tonu.
- Ko te whakakori tinana e mau ana i te taumaha, inā koa, ka āwhina i te whakaiti i te cholesterol kino (LDL).
- Mō ngā hua pai rawa atu me te tere, whakakotahihia te hiki taumaha me ngā mahi manawa pēnei i te oma me te kaukau.
- Hei whakahaere i te cholesterol, he pai ake te hiki i te taumaha taurite i te hiki i ngā taumaha taumaha.
- He mea tino nui kia kōrero koe ki tō tākuta me te rapu tohutohu i mua i te tīmatanga o tētahi kaupapa whakakori tinana hou, ina koa mēnā he mate hauora anō tōu.
No comments yet. Be the first to share your question or experience below.