He mea nui te pupuri i ngā taumata cholesterol hauora mō te hauora o te ngākau me te hauora whānui. Ka taea e ngā taumata cholesterol teitei te arahi ki ngā momo raruraru hauora, tae atu ki te mate ngākau me te whiu. Ahakoa ka taea te tohu rongoā hei whakahaere i te cholesterol, ka taea hoki e ngā huringa āhua noho ngawari te whai wāhi nui ki te whakaheke i te cholesterol maori. Ko te kai i tētahi kai hauora, te whai wāhi ki te whakakorikori tinana auau, te whakahaere i te ahotea, te moe nui, me te whakauru atu ki tētahi mahere tāpiringa kai he mahi nui katoa hei pupuri i ngā taumata cholesterol hauora. Mā te mahi i ēnei whakarerekētanga iti ki tō mahinga o ia rā, ka taea e koe te whakapai ake i te hauora o tō ngākau me te pupuri i tō oranga whānui.
He matū ngako, he rite ki te ware pi te cholesterol, e kitea ana i roto i ngā pūtau katoa o te tinana. He wāhanga nui tēnei e hiahiatia ana hei whakaputa i ngā homoni, te huaora D, me ngā matū hei āwhina i te nakunaku. Ahakoa he mea nui te cholesterol kia pai ai te mahi a ō tātou tinana, ka pā kino pea ngā taumata cholesterol teitei ki tō tātou hauora.
Ka whakaputahia e ō tātou tinana te cholesterol i roto i te ate me ngā whekau, ā, ka kainga hoki e tātou te cholesterol mā roto i ētahi kai, pērā i te mīti, te heihei, me ngā hua miraka ngako-katoa. E rua ngā momo cholesterol: te cholesterol lipoprotein matotoru-teitei (HDL), e kiia ana ko te cholesterol "pai", me te cholesterol lipoprotein matotoru-iti (LDL), e kiia ana ko te cholesterol "kino".
E kiia ana te cholesterol HDL he "pai" nā te mea ka āwhina i te tango i te cholesterol LDL nui rawa atu i te toto, ka whakahokia ki te ate, ka taea te wawahi me te tango atu i te tinana. I tetahi atu taha, ka taea e te cholesterol LDL te hanga i roto i ngā uaua, ka hanga i te paraka, ka aukati i ngā uaua, ka whakaiti i te rere o te toto. Ka piki ake te mōrearea o te mate ngakau, te whiu, me ētahi atu raruraru pūnaha toto.
Ko te nui o te cholesterol i roto i te toto he tino take mō te mate manawa, te tino take o te mate puta noa i te ao. He maha ngā take ka nui ai te cholesterol, tae atu ki te kai kino, te kore o te korikori tinana, te kai hikareti, te momona, me ētahi mate hauora pēnei i te mate huka me te hypothyroidism.
Hei whakatau i ō taumata cholesterol, he maha ngā wā ka mahia he whakamātautau toto e kiia nei ko te lipid profile, ko te lipid panel rānei. Ka ine tēnei whakamātautau i tō cholesterol katoa, te cholesterol LDL, te cholesterol HDL, me ngā triglycerides (tētahi atu momo ngako i roto i ō toto).
E rua ngā momo matua o te cholesterol: LDL me HDL
Korekore LDL: Ko te tikanga o te korekore LDL ko te lipoprotein iti-kiato, ā, e mōhiotia ana ko te korekore "kino". Nā te mea ka taea e ia te arahi ki te hanga papaki, he ranunga o te ngako, te korekore me te konupūmā ka ārai i ngā uaua toto me te aukati i te rere o te toto. Ina aukatia te rere o te toto, tera pea ka pāngia koe e te mate manawa, e te whiu rānei.
Korekore HDL: Ko te korekore HDL he tohu mō te lipoprotein kiato-teitei. Ka kiia ko te korekore "pai" nā te mea ka tiakina e te HDL te ngākau. Ko te mahi a te HDL he kawe i tētahi wāhanga o te korekore LDL mai i te ngākau ki te ate, ka taea te whakaputa atu i te tinana.
1. Ngā āhuatanga kai
He mea nui te mahi a tā tātou kai ki te whakatau i ngā taumata o te cholesterol. Mā ngā kai he nui te ngako kukū me te ngako whakawhiti ka piki ake te cholesterol lipoprotein iti-kiato (LDL), e kiia ana he cholesterol "kino". Ko te kai nui i te mīti whero, i ngā hua miraka ngako-nui, i ngā kai parai, i ngā kai tukatuka, me ngā keke ka piki ake te cholesterol LDL, ka ārai i ngā uaua me te aukati i te rere o te toto.
2. Te noho noa
Ko te kore o te korikori tinana tētahi atu take matua mō te nui o te cholesterol. Mā te korikori tinana auau ka piki ake te cholesterol lipoprotein kiato-teitei (HDL), e kiia ana ko te cholesterol "pai", he mea nui ki te kawe i te cholesterol nui mai i te toto ki te ate hei tukatuka. Ki te kore e nui te korikori tinana, ka raru pea te taurite i waenga i te cholesterol LDL me te HDL, ka piki ake ngā taumata cholesterol.
3. Te momona me te pikinga o te taumaha
He hononga tata te taumaha rawa, te momona rānei ki te taumata cholesterol teitei. Mā te taumaha rawa, inā koa i te taha o te puku, ka piki ake ngā taumata cholesterol LDL me te triglyceride, ā, ka whakaheke i te cholesterol HDL. Ka pāngia te kaha o te tinana e te momona ki te mahi tika i te metabolism me te tango i te cholesterol mai i te toto, ka hua ake te kohikohinga o te cholesterol me te whanaketanga o te atherosclerosis.
4. Ngā āhuatanga ira
He āhua ake tō ētahi tāngata ki te piki ake i te taumata o te cholesterol nā ngā mate ira pērā i te hypercholesterolemia whānau. Ka whakararuraru ēnei āhuatanga i te kaha o te tinana ki te tango i te cholesterol LDL nui rawa atu i te toto, ka piki tonu ai ngā taumata cholesterol. He iti noa te ōrau o ngā take cholesterol teitei e pā ana ki ngā āhuatanga ira, engari kaua e warewarehia ina aromatawaihia ngā āhuatanga mōrearea o te tangata.
5. Te momi hikareti me te inu waipiro
Ka pā kino te momi hikareti me te inu nui i te waipiro ki ngā taumata cholesterol. Ka whakaitihia e te momi hikareti te cholesterol HDL, ka kore e tino whai hua ki te tango i te cholesterol LDL mai i te toto. Ka kino hoki te arai o ō uaua toto, ka māmā ake te uru o te cholesterol me te hanga i te papa. I tētahi atu taha, ka taea e te inu nui te whakanui ake i ngā taumata o te triglycerides, he momo ngako i roto i te toto kua honoa ki te cholesterol teitei.
1. Mamae uma, angina rānei: Ko tētahi o ngā tohu nui o te cholesterol teitei ko te mamae uma, angina rānei. Ina hanga te paraka i roto i ngā uaua toto, ka aukati i te rere o te toto ki te uaua o te ngākau, ka mamae te uma, ka kore rānei e pai te noho. Ka horapa pea tēnei mamae ki ngā ringa, ki ngā pakihiwi, ki te kaki, ki te kauae, ki te tuara rānei, ā, he maha ngā wā ka puta mai i te kaha o te tinana, i te ahotea hinengaro rānei. Ki te pāngia koe e ēnei tohu, me rapu tonu koe i te awhina hauora.
2. Te ngenge nui me te ngoikore: Ko te ngenge tonu, te ngoikore rānei, kāore he take e kitea ana, he tohu ngaro pea tēnei o te cholesterol teitei. Ina kapi ngā uaua toto i te hanga paraka, ka aukati i te rere o te toto ki te tinana, ka puta te ngenge me te ngoikore. Tērā pea kāore ēnei tohu e kitea, e pāngia ana rānei e te noho pukumahi, te kore moe rānei. Heoi, he mea nui kia aro ki ēnei tohu, nā te mea ka tohu pea i ngā raruraru hauora kei raro, tae atu ki te cholesterol teitei.
3. Te Poto o te Manawa: Ki te kite koe kei te poto tonu te manawa, ahakoa i te wā e mahi ana koe i ngā mahi māmā, i te wā okioki rānei, he mea pea tēnei hei āwangawanga. Ka pāngia te rere o te toto i roto i ngā pukahukahu e te putunga paraka i roto i ngā uaua, ka uaua ai te manawa. I ētahi wā ka arahi tēnei tohu ki te tātaritanga hē he raruraru manawa, kaua ki te hono atu ki te cholesterol teitei.
4. Te toto toto tiketike: He maha ngā wā e hono ana te toto toto tiketike ki te taumata cholesterol tiketike. Ehara i te mea ka aukati noa te rere o te toto i te hanganga o ngā paraka i roto i ngā uaua, engari ka nui ake te taumahatanga ki te ngākau, ka piki ake te toto toto. Ahakoa he maha ngā take o te toto toto tiketike, me whai whakaaro ki te tūponotanga o te cholesterol tiketike hei take matua.
5. I ētahi wā onge, ka puta pea i te hunga he nui te cholesterol te kiri, he ngawari, he kōwhai ngā putunga cholesterol e kiia nei ko te xanthomas. Ka puta te nuinga o ēnei putunga ki runga, ki te taha hoki o ngā kamo, he papatahi, he kōwhai ngā papa. Ahakoa kāore he mamae, me whakatūpato te tangata i te tūponotanga o te nui o te cholesterol.
He mea nui te pupuri i ngā taumata cholesterol hauora mō te hauora whānui, nā te mea ka taea e ngā taumata cholesterol teitei te arahi ki te pikinga o te mōrearea o te mate ngakau me ētahi atu raruraru cardiovascular. Ahakoa ko te whai i tētahi momo noho hauora, tae atu ki te whakakori tinana auau me te kai taurite, te tūāpapa o te whakahaere cholesterol, ka taea hoki e ētahi tāpiringa kai te whakarato i tētahi pikinga nui.
1. Ngā waikawa ngako Omega-3
E mōhiotia ana ngā waikawa ngako Omega-3, e kitea nuitia ana i roto i ngā ika momona pēnei i te hāmana, te makarera, me te sardine, mō ō rātou hua hauora maha. Mā te whakauru i ēnei waikawa ngako ki roto i tō kai mā roto i ngā tāpiringa, i te kai ika rānei, ka āwhina i te whakaheke i ngā taumata triglyceride me te whakanui ake i ngā taumata cholesterol HDL (pai). He āhuatanga ārai-mumura anō hoki ō ngā waikawa ngako Omega-3 e āwhina ana ki te aukati i te hanganga o te paraka i roto i ngā uaua toto, ā, ka āwhina anō hoki ki te whakapai ake i te hauora o te pūnaha cardiovascular.
2. Kāriki
Kua roa te mōhiotia o te kāriki mō ōna painga hauora maha, tae atu ki tōna kaha ki te whakaheke i ngā taumata cholesterol. Kua whakaatuhia e te Allicin, te matū hohe i roto i te kāriki, ka whakaiti i te hanga cholesterol i roto i te ate, me te aukati i te waikura o te cholesterol LDL. Mā te tāpiri i te kāriki mata, i te kāriki kua tunua rānei ki ō kai, mā te tango rānei i tētahi tāpiringa tangohanga kāriki ka taea te whakapai ake i tō kōtaha cholesterol, ka waiho hei tāpiri ngāwari me te utu iti ki tō mahere whakahaere cholesterol.
He ngota noa te OEA i roto i tō tātou tinana e mahi ana hei ngota tohu mō ngā tukanga ā-tinana. He mahi nui tāna ki te whakahaere i te taurite pūngao, te hiahia kai, me te pākia o te ngako. Ko te nuinga o te wā ka hangaia te OEA i roto i ō tātou whekau iti, engari ka kitea anō hoki i roto i ētahi atu okana me ngā kiko.
Ka taea e te OEA te whakahaere i te kaha o te pākia o te cholesterol. He maha ngā rangahau kua whakaatu ka taea e te OEA te pā ki ngā taumata cholesterol mā te pā ki tōna hanganga, te kawe, me te mimiti i roto i te tinana. Kua whakaatuhia e ngā rangahau i roto i ngā tauira kararehe ka whakaitihia e te whakahaerenga OEA ngā taumata cholesterol, inā koa ko te LDL (low-density lipoprotein) cholesterol, te cholesterol "kino".
Mā te OEA tēnei e whakahohe i ētahi kaiwhakawhiwhi karihi i roto i te puku, tae atu ki te PPAR-alpha (peroxisome proliferator-activated receptor alpha). Ina whakahohehia te PPAR-alpha, ka whakaoho i te pakaru o ngā waikawa ngako, ā, ka whakaitihia te hanga cholesterol, inā koa i roto i te ate. Hei tāpiri, ka taea e te OEA te whakarei ake i te tukunga o te cholesterol i roto i te tinana, ka nui ake te pānga whakaheke cholesterol.
Hei tāpiritanga, ka whakapai ake te OEA i te aro o te insulin me te whakahaere i te pākia o te huka, ā, he mea nui ēnei e rua ki te pupuri i ngā taumata cholesterol hauora. Mā te whakahaere i ēnei tukanga pākia, ka whakatairanga ā-kore te OEA i te kōtaha lipid hauora me te whakaiti i te tūponotanga o ngā raruraru e pā ana ki te cholesterol.
He matū ngako te cholesterol e hangaia ana e te tinana, ā, e kitea ana hoki i roto i ētahi kai. He mea nui tana mahi ki ngā mahi a te tinana pēnei i te hanga homoni me ngā kiriuhi pūtau.
E whakaatu ana ngā rangahau ka taea e te PEA te aukati i te hanga cholesterol i roto i ngā pūtau ate. Mā te mahi pera, ka āwhina pea ki te whakaheke i ngā taumata cholesterol whānui me te whakaiti i te mōrearea o te mate ngakau. Ko te pānga whakaheke cholesterol pea o te PEA e whakaarohia ana nā tōna kaha ki te whakahohe i ētahi kaiwhakawhiwhi e whakahaere ana i te pākia o te cholesterol.
Hei tāpiritanga, kua kitea he āhuatanga ārai-mumura tō te PEA. He mea nui te mumura ki te whanaketanga o te atherosclerosis, he mate e hangai ai te papa cholesterol i roto i ngā uaua toto, ka whakaiti i te rere o te toto, ka whakanui ake hoki i te mōrearea o te mate ngakau. Mā te whakaiti i te mumura, ka āwhina pea te PEA ki te pupuri i ngā uaua toto hauora me te ārai i te hanga cholesterol.
P: He whai hua te whakaheke i te cholesterol e ngā rongoā taiao, ngā tāpiringa rānei?
A: Tērā pea ka whai pānga pea ētahi rongoā me ngā tāpiringa taiao ki te whakaheke i te cholesterol, engari he rerekē te whai huatanga. He mea pai kia kōrero ki tētahi tohunga hauora i mua i te tīmatanga o tētahi rongoā, tāpiringa taiao rānei kia pai ai te haumaru me te whai huatanga.
P: Kia pēhea te roa ka kitea ngā hua mai i ngā huringa āhua noho hei whakaheke i te cholesterol mā te taiao?
A: He rerekē te wātaka mō te kite i ngā hua mai i ngā huringa āhua noho i ia tangata, i ia tangata. I te nuinga o te wā, ka kitea pea ngā whakapainga nui o ngā taumata cholesterol i roto i te 3 ki te 6 marama o te hanga i ngā huringa āhua noho hauora tonu.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Whiringa-ā-rangi 27-2023
