10 Ngā Huarahi hei Whakaiti i ngā Triglycerides: Ngā Mahi Whaihua hei Whakaiti i tēnei Tau Hauora Hira

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He aha te Hiranga o ngā Triglycerides mō tō Hauora

Kua rongo pea koe i te cholesterol. Engari kua rongo koe i te triglycerides? Mena i whakahuatia ēnei e tō tākuta i tō tirotiro hauora whakamutunga, i whiwhi rānei koe i tētahi pūrongo taiwhanga me te tau teitei, tera pea kei te whakaaro koe he aha ēnei mea, ā, he aha hoki te hiranga o ēnei mea.

Ko te pono, he rite tonu te hiranga o ngā triglycerides ki te cholesterol mō te hauora o te ngākau, engari he tokomaha te hunga kāore e mārama ki ēnei triglycerides, kāore hoki e mōhio me pēhea te whakahaere. He mea whakamiharo te kitea o ngā triglycerides teitei i Inia—ina koa i waenga i te hunga e noho ana i ngā tāone nui, e mahi ana i ngā mahi noho noa, e kai ana rānei i ngā kai hou he nui ngā kai tukatuka me te huka.

He aha te rongo pai? He rerekē i ētahi āhuatanga hauora, he tino pai te urupare a ngā triglycerides teitei ki ngā huringa o te noho. Mō te tini o te tangata, ka taea e ngā huringa o te kai, te whakakori tinana, me ngā tikanga o ia rā te whakahoki i ngā taumata triglyceride ki ngā awhe hauora me te kore rongoā. Ahakoa me rongoā koe, ka whakanui ake ēnei huringa noho i ōna pānga, ka whakapai ake hoki i tō hauora whānui.

I roto i tēnei tuhinga, ka whakamāramahia e mātou he aha ngā triglycerides, he aha te hiranga o aua triglycerides, he aha te take e teitei ai ngā taumata, me pēhea te tirotiro a ngā tākuta i a rātou, me te mea nui, 10 ngā huarahi mahi, e ahu mai ana i ngā taunakitanga, ka taea e koe te whakaiti i ngā triglycerides mai i tēnei rā tonu. Ko ētahi o ēnei huringa he māmā noa iho. Ko ētahi me nui ake te kaha. Engari ka taea katoa, ā, ka mahi katoa - ina koa ka mahia ngātahi.

He aha ngā Triglycerides? Te Mārama ki tēnei Tau Hira

Ko ngā triglycerides he momo ngako (lipid) e kitea ana i roto i ō toto. Ina kai koe i te kai, ka hurihia e tō tinana ngā kaora kāore e hiahiatia ana e ia i taua wā tonu hei triglycerides. Ka rongoatia ēnei triglycerides ki roto i ngā pūtau ngako, ā, ka tukuna hei pūngao i waenga i ngā kai.

Whakaarohia ngā triglycerides hei pūnaha rokiroki pūngao o tō tinana. Ko tā rātou mahi tēnā—he whakarato pūngao ina hiahiatia. Ka puta te raruraru ina nui rawa ngā triglycerides e rere ana i roto i tō toto i tētahi wā.

Te mārama ki ngā tau:

Ka inehia e tō tākuta ngā triglycerides hei wāhanga o tētahi panera ngako toto (i muri i te nohopuku mō ngā haora 8-12). Anei te tikanga o ngā awhe:

• Noa: I raro i te 150 mg/dL (miramira ia teririta)
• Teitei rawa: 150–199 mg/dL
• Teitei: 200–499 mg/dL
• Tino teitei: 500 mg/dL, neke atu rānei

Mena he 150, neke atu rānei tō taumata triglyceride, ehara i te mea ko koe anake—e miriona ngā tāngata o Īnia he nui ake ō rātou triglyceride. Ā, ko te rongo pai, ka taea e koe te whakaheke i taua taumata.

He aha te hiranga o ngā triglycerides:

Ka whakanui ake te nui o ngā triglycerides i tō tupono ki te mate manawa, te whiu, me ngā raruraru mai i te mate huka. Ka taea hoki e ēnei te tohu i te mate pāwera – he rōpū āhuatanga e whakanui ake ana i te mōrearea hauora whānui. He mea nui, he maha ngā wā kāore koe e kite i ngā tohu ina teitei ngā triglycerides, koia i kiia ai he "pūmau" ngā āhuatanga mōrearea. Tērā pea ka pai tō āhua i a koe e pēhia ana ō uaua toto.

He aha i teitei ai ngā triglycerides: Ngā Take Noa

He maha ngā take e piki ai te triglycerides. Mā te mārama ki te take e piki ai tō triglycerides ka āwhina i a koe ki te whakatau i te pūtake o te mate.

Ngā take kai (ngā mea tino noa):

• Te kai nui rawa i ngā warowaihā kua parakore (taro mā, huka, kai tukatuka)
• Te kai nui rawa o ngā kaora, inā koa mai i te huka
• Te inu waipiro, ina koa i roto i te nui
• Ka nui rawa te kai i ngā kai tukatuka, i ngā kai parai rānei
• Te kai i ngā kai he nui te huka kua tāpirihia (ngā inu reka, ngā inu reka, ngā inu reka)

Ngā take o te āhua noho:

• Te koretake o te korikori tinana
• Ko te taimaha me te koha
• Smoking
• Te kore moe pai, te kore moe rānei

Ngā take e pā ana ki te hauora:

• Mate huka, mate pāwera rānei
• Nga mate taakaro
• Nga mate kaoa
• Mate mate
• Ngā āhuatanga ira (he nui ake ngā triglycerides ka puta mai i te tinana o ētahi tāngata)

Ngā rongoā:

• Ko ētahi rongoā toto toto tiketike
• Te rongoā estrogen, ngā pire ārai whānau rānei
• Corticosteroids
• Ko etahi rongoa mate huka

Te pakeke me ētahi atu āhuatanga:

• Ka piki ake ngā triglycerides i te pakeketanga, ā, ka paku piki ake anō hoki
• He nui ake te kitea i roto i ngā tāne i ngā wāhine (kia tae rā anō ki te wā menopause o ngā wāhine)
• Te pikinga i te wā e hapu ana

Ko te nuinga o te hunga he nui ō rātou triglycerides, he take kai me te āhua o te noho – arā, he mea ka taea e koe te whakahaere.

Ngā Tohu me te Wā hei Āwangawanga

Anei ngā mea nui kia mōhio koe: ko te nui o ngā triglycerides karekau he tohu e puta. Kāore koe e rongo i aua tohu. Kāore koe e mamae, e ngenge, e kore rānei he tohu whakatūpato. Koia te take he morearea ēnei tohu—tērā pea ka tino tiketike ō taumata, ā, ka noho noa koe.

Ko te huarahi anake ki te mōhio mena he tiketike ō triglycerides ko te whakamahi i te whakamātautau toto.

Heoi, i roto i ngā take o te nui rawa o ngā triglycerides (neke atu i te 1000 mg/dL), ka pāngia pea koe e:

• Ngā xanthomas pupuhi (ngā pupuhi iti, mārō, kōwhai i runga i tō kiri, i te nuinga o te wā i runga i ngā papa, i ngā turi, i ngā tuke rānei)
• Lipemia retinalis (he āhua mā i roto i ngā oko toto o ō kanohi, ka kitea i ngā whakamātautau kanohi)
• Ka nui ake te kiko, te ate ranei
• Mamae mamae

Ka taea e ngā triglycerides tino tiketike (ina koa neke atu i te 1,000 mg/dL) te whakanui ake i te mōrearea o te pancreatitis, he mate kino. Me tere te tiaki hauora i tēnei.

Tirohia te tākuta mēnā:

• Kāore anō kia tirohia ō triglycerides (ina koa mēnā he taumaha rawa koe, he mate huka tōu, he hītori whānau mō te mate ngakau, neke atu rānei i te 40 tau te pakeke)
• Kua tata teitei ō triglycerides (150+) kua teitei rānei (200+)
• Kei a koe ētahi atu āhuatanga mōrearea mō te mate ngakau (te toto toto tiketike, te hītori whānau, te kai hikareti)
• Kua whakarerekē koe i tō momo noho engari kāore anō kia pai ake ngā triglycerides i muri i ngā marama e 3

Te Whakamātautau mō ngā Triglycerides e tirohia ana e ngā Tākuta

He māmā noa te tirotiro i ngā triglycerides, ā, he wāhanga ia o te tirotiro hauora o ia rā.

Te whakamātautau papa lipid:

Ka whakahaua e tō tākuta he whakamātautau toto e kiia nei ko te lipid panel, ko te lipid profile rānei. Ka tonoa koe kia nohopuku (kaua e kai, kaua e inu i tetahi mea engari ko te wai anake) mō ngā haora 8-12 i mua i te whakamātautau—ko te tikanga i te pō. Mā tēnei nohopuku ka āwhina i te whiwhi i te ine tika nā te mea ka piki ake ngā triglycerides i roto i te tinana i te kai o nā tata nei mō tētahi wā poto.

Ko nga waahanga whakamatautau:

• Te maha o te cholesterol
• LDL cholesterol (cholesterol kino)
• HDL cholesterol (cholesterol pai)
• Nga Titiro

Ka tangohia te toto mai i tō ringa, ka tukuna ki te taiwhanga, ā, ka puta mai ngā hua i roto i ngā rā torutoru. Kāore he mamae, he māmā noa iho hoki.

Te auau o te whakamātautau:

Mena he noa ō triglycerides, pātai atu ki tō tākuta kia hia te auau o tō tirotiro anō—ia 4-6 tau te nuinga mena kei te hauora koe. Mena he teitei ake, ka whakamātauhia e koe i ia 3-6 marama hei aroturuki i te ahunga whakamua i muri i te whakarerekētanga, i te tīmatanga rānei o te rongoā.

10 Ngā Huarahi hei Whakaiti i ngā Triglycerides

Ko te mea whakatenatena mō ngā triglycerides teitei ko te pai ake o tā rātou urupare ki ngā huringa āhua noho i te nuinga o ngā mate hauora katoa. Anei ngā rautaki kua whakamātauhia e 10:

Whakaitihia ngā Warowaihā Kua Parakoretia me ngā Huka Tāpiri

Koinei te whakarerekētanga kai tino whai hua hei whakaheke i ngā triglycerides. Ko ngā warowaihā kua whakatikatikaina—te taro mā, te raihi mā, ngā keke, ngā inu huka, ngā kai reka—ka huri tere hei triglycerides i roto i tō tinana.

Te aha e mahi ai: Ina kai koe i ngā warowaihā kua parakore, ka tere te wawahi a tō tinana i aua warowaihā hei kūhuka (huka), ka tere te uru ki roto i tō toto. Kātahi ka hurihia e tō ate tēnei kūhuka nui hei triglycerides. He kaha te whakaiti i tēnei tukanga mai i te pūtake.

Me pehea:

• Whakakapia te raihi mā ki te raihi parauri, te quinoa, te rai rānei
• Kōwhiria te taro witi katoa hei utu mō te taro mā
• Whakaitihia ngā inu ngohengohe, ngā wai huarākau he huka tāpiri, me te tī reka
• Whakawhāitihia ngā kai reka, ngā keke, ngā pihikete, me ngā monamona
• Tirohia ngā tapanga – ngā huka tāpiri kei roto i ngā miraka kawa, granola, ranu, me ngā kai "hauora" kua takaihia

He aha te nui o te mea nui: Ahakoa te whakaiti i ngā inu huka i roto i tāu kai, ka taea te whakaiti i te nui o ngā triglycerides. E whakaatu ana ngā rangahau i ngā whakahekenga o te 20-30% ina whakaitihia e te tangata ngā warowaihā kua parakore.

Whakanuia te Kai Muka: Te Toa Triglyceride Ngāwari

Ka āwhina te muka kai, inā koa te muka wairewa, ki te whakaiti i ngā triglycerides. Ka noho makona tonu koe, ka whakaiti i te nui o ngā kaora e kainga ana.

Te aha e mahi ai: Ka herea e te muka wairewa (kei roto i te ōti, te pīni, te hua me te huawhenua) ngā matū whai triglyceride i roto i tō ara nakunaku, ā, ka tangohia atu i tō tinana.

Me pehea:

• Tāpirihia te ōti ki te parakuihi
• Tāpirihia ngā pīni (dal, beans, chickpeas) ki roto i ngā kai i ētahi wā o te wiki
• Kai huawhenua i te tina me te kai pō
• Kōwhiria ngā hua he kiri tō rātou (āporo, pea, kuawa) kaua e tangohia he wai
• Tāpirihia ngā purapura harakeke whenua ki te miraka kawa, ki ngā inu hua rānei
• Paramanawa ki nga nati me nga kakano

He aha te nui o te mea nui: Kia 25-30 karamu te muka e kainga ana i ia rā. Ko te nuinga o ngā Īnia ka whiwhi noa i te 10-15 karamu, nō reira he tino pānga te whakanui ake i te kai.

Whakaitihia te Taumaha Mena he Taumaha Rawa koe: Taumaha Iti, Triglycerides Iti

Ki te nui rawa tō taumaha, mā te whakaiti i te 5-10% o tō taumaha tinana ka taea te whakaiti i te nui o ngā triglycerides. Ka akiaki te taumaha tinana i te whakaputanga o ngā triglycerides.

Te aha e mahi ai: He maha ngā wā ka ātete te tinana taumaha ki te insulin—kāore ō pūtau e aro tika ki te insulin. Mā tēnei ka nui ake ngā triglycerides e whakaputaina e tō ate. Ka pai ake te aro o te tinana ki te insulin i te whakaheke taumaha, ā, ka whakaiti tika i te hanga triglycerides.

Me pehea:

• Arotahi ki ngā panoni kai kei roto i tēnei rārangi (te whakaiti i te nui o ngā warowaihā kua parakore, te muka, te ngako hauora)
• Tāpirihia te nekehanga me te whakakori tinana (tirohia te #4)
• Waihangahia he iti noa te kai karori—kāore koe e hiahia ki te whakawhāiti rawa
• Kia manawanui—he pai ake te whakaheke taumaha mārire, āta haere (0.5-1 kg ia wiki)

He aha te nui o te mea nui: He maha ngā wā ka kitea te hekenga o te triglyceride i te ngaronga o te taumaha mā te 5-10%. He āwhina nui ia kirokaramu e ngaro ana.

Whakakorikori Tinana: He Rongoā te Nekehanga

Ko te whakakori tinana tētahi o ngā huarahi tino kaha ki te whakaiti i ngā triglycerides. Ahakoa te whakakori tinana taurite, ka puta tonu ngā hua.

Te aha e mahi ai: Mā te whakakori tinana ka āwhina ō uaua ki te whakamahi i ngā triglycerides hei pūngao, kaua ki te penapena i roto i ō toto. Ka whakapai ake i te aro o te insulin, ā, ka āwhina hoki ki te whakahaere taumaha. Ka whakapai ake hoki te whakakori tinana i te ōwehenga o te cholesterol HDL "pai" ki ngā triglycerides, he mea nui mō te hauora o te ngākau.

Me pehea:

• Kia 150 meneti te roa o te mahi ā-aerobic i ia wiki (te hikoi tere, te eke pahikara, te kaukau, te kanikani, te oma tere)
• 75 meneti rānei o te mahi kaha (oma, whakangungu HIIT)
• Tāpirihia he whakangungu kaha 2-3 ngā wā i te wiki
• Ahakoa he iti noa iho te nui o te hikoi, he rerekētanga anō hoki te hikoi mō te 30 meneti i te nuinga o ngā rā.

He aha te nui o te mea nui: E whakaatu ana ngā rangahau mā te whakakori tinana auau ka whakaitihia ngā triglycerides e 20-30%, neke atu rānei, inā koa ka honoa ki te whakaheke taumaha me ngā whakarerekētanga kai.

Kōwhiria ngā Ngako Hauora: Ehara i te mea he Kino ngā Ngako Katoa

Kāore koe e hiahia ki te tango i te ngako mai i tō kai. Me whai koe i ngā ngako tika. Mā te whakakapi i ngā ngako kino ki ngā ngako hauora ka whakaiti i ngā triglycerides.

Te aha e mahi ai: Ka whakanui ake ngā ngako kukū (i roto i te pata, te ghee, ngā mīti momona) me ngā ngako whakawhiti (i roto i ngā kai parai, ngā kai tunua kua tukatukahia) i ngā triglycerides. Ka whakapai ake ngā ngako kore kukū (i roto i te ika, nati, purapura, hinu) i ngā taumata triglycerides me te tautoko i te hauora o te ngākau.

Me pehea:

• Tāpirihia ngā ika momona 2-3 ngā wā i te wiki (tāmana, makarera, tātini)—he tino whai hua ngā omega-3
• Whakamahia ngā hinu pēnei i te hinu oriwa, te hinu canola, te hinu māti rānei hei utu mō te ghee, te pata rānei ina taea
• Kai i ngā nati me ngā purapura (āmona, nati wōnati, purapura harakeke, purapura chia)
• Kōwhiria te mīti kikokore me te heihei
• Whakawhāitihia ngā kai parai me ngā kai tukatuka
• Whakamahia ngā tikanga tunu kai pēnei i te tunutunu, te tunu kai, te korohū, me te kohua, kaua ki te parai hohonu

He aha te nui o te mea nui: Mā te whakawhiti i ētahi wāhanga mīti noa iho i ia wiki mō te ika ka nui te rerekētanga. Kaua e noho kore ngako - whiriwhiria noa ngā ngako pai ake.

Whakawhāitihia te Waipiro: He Hononga Tata te Waipiro me ngā Triglycerides

Ka piki ake ngā triglycerides i te waipiro, inā koa ka nui rawa te inu. Ahakoa he iti noa te waipiro, ka pāngia ētahi tāngata.

Te aha e mahi ai: Ka tukatukahia e tō ate te waipiro, ā, ka hurihia hei triglycerides. Ka taea e te inu nui i te waipiro te whakanui ake i ngā taumata triglycerides—i ētahi wā ki ngā taumata tino tiketike, tino morearea hoki.

Me pehea:

• Ki te inu koe, whakawhāitihia ki te nui taurite: kia kotahi te inu i ia rā mō ngā wāhine, kia rua mō ngā tāne
• Kotahi inu = 12 auneke pia, 5 auneke waina, 1.5 auneke waipiro rānei
• Mena he nui ō triglycerides, pātai atu ki tō tākuta mēnā me karo katoa koe i te waipiro.
• Kōwhiria ngā momo waipiro iti iho mēnā ka inu koe

He aha te nui o te mea nui: Mō ētahi tāngata he nui ō rātou triglycerides, mā te whakakore noa i te waipiro ka taea te whakaiti i ngā triglycerides mā te 20-30%. Mena he tino teitei tōu (neke atu i te 500), ka tino taunaki pea tō tākuta kia kaua e inu waipiro.

Kai i ngā Wāhanga Iti, Kia Auau Ake: Whakahaerehia te Kai Kaora

Ko te nui rawa o ngā kaora e kainga ana, ehara i te mea ko ngā momo karori anake, te take o te nui o ngā triglycerides. He mea nui te whakahaere i te nui o ngā kaora.

Te aha e mahi ai: Ka hurihia ngā kaora nui rawa—mai i tētahi pūtake—hei triglycerides, ā, ka rongoatia. Mā te kai i ngā wāhanga e tika ana, ka ārai i tēnei taumaha rawa.

Me pehea:

• Whakamahia ngā pereti iti ake
• Whakakiia te haurua o to pereti ki nga huawhenua
• Inehia ngā wāhanga kia whanake rā anō tō māramatanga
• Kia ata kai—e 20 meneti te roa ka mōhio tō roro kua kī koe
• Kaua e kai i a koe e whakararuraru ana i a koe (e mātaki ana i te pouaka whakaata, e mahi ana rānei)
• Me whakarite kai mā te tangata, kaua e kai noa i te rā katoa
• Kaua e waiho kia kitea, kia ngāwari rānei te uru atu ki ngā kai reka nui-kaiora.

He aha te nui o te mea nui: He tokomaha te hunga e kai ana i te 20-30% nui atu i tā rātou e whakaaro ana. Ahakoa te whakahaere iti i te nui o te kai (10-15% te whakaiti) ka āwhina.

Whakaitihia te Tote me ngā Kai Tukatuka: He maha ngā wā e hono ana ngā triglycerides ki te mumura

Ahakoa kāore te tote e whakapiki tika i ngā triglycerides, ko ngā kai tukatuka he nui te tote he nui anō hoki ngā warowaihā kua whakatikatikaina, ngā ngako kino, me ngā huka tāpiri—ka whakapiki katoa ēnei i ngā triglycerides.

He aha i whai hua ai: Ka puta te mumura i ngā kai tukatuka, ka nui ake te mōrearea o te mate ngakau e pā ana ki te triglyceride. He pānga tahi tō ngā kai katoa, he iti noa te tukatuka—ka whakaiti i ngā triglycerides, Ā, ka whakaiti hoki i te mumura.

Me pehea:

• He maha ake te tunu i te kainga
• Whakaitihia ngā kai paramanawa kua tākaihia, ngā nūru inamata, me ngā mīti tukatuka
• Pānuihia ngā tapanga—he maha ngā kai "hauora" kei roto i ngā takai he nui te huka me te tote
• Whakamahia ngā otaota hou me ngā mea kakara hei tāpiri i te reka, kaua ki te tote tāpiri
• Takahia ngā kai i roto i ngā puranga kia rite ai āu whiringa hauora

He aha te nui o te mea nui: Mā te neke mai i te 60% kai tukatuka ki te 80% kai māori ka nui ake ngā whakapainga puta noa i ngā tohu toto katoa, tae atu ki ngā triglycerides.

Whakapai ake i te Kounga Moe: Ka Pā te Moe ki tō Pūnaha Whakaora

E hono ana te moe ngoikore ki te pikinga o ngā triglycerides me te pikinga o te taumaha. Ka āwhina te moe kounga ki te whakahaere i ngā homoni e whakahaere ana i te pākia o te tinana.

Te aha e mahi ai: I te wā moe, ka whakahaere tō tinana i ngā homoni pēnei i te cortisol (te ahotea) me te insulin. Ina whakararuraruhia te moe, ka kore e taurite ēnei homoni, ka piki ake te hanga me te penapena triglyceride.

Me pehea:

• Whai kia 7-9 hāora te moe i te pō
• Kia mau ki tētahi wā moe ōrite (kia rite tonu te wā moe me te wā oho)
• Waihangahia he rūma moe pōuri, hauhautanga, marino hoki
• Kaua e titiro ki ngā mata mō te 30-60 meneti i mua i te moe
• Whakaitihia te kawhe i muri i te 2 PM
• Whakakorikori tinana i te awatea (engari kaua i mua tonu i te moe)
• Whakahaerehia te ahotea—ka whakararuraru te manukanuka i te moe

He aha te nui o te mea nui: He nui ake ngā triglycerides o te hunga e moe ana mō te 5-6 hāora i ērā e moe ana mō te 7-9 hāora. Ka taea e te whakapai ake i te kounga o te moe te whakaiti i ngā triglycerides me te tautoko i te whakaheke taumaha.

Whakahaerehia te ahotea: Ka piki ake te Triglycerides i te ahotea mau tonu

Ka whakanui ake ngā homoni ahotea pēnei i te cortisol i te hanga triglyceride. He tino tūponotanga hauora te ahotea mau tonu.

Te aha e mahi ai: I raro i te ahotea, ka tukuna e tō tinana te cortisol, e tohu ana i tō ate kia nui ake ngā triglycerides e whakaputaina ana (kei te whakarite ia mō te "whawhai, te rere rānei"). Ahakoa he mea maori te ahotea poto, ka mau tonu te whakahohenga o tēnei pūnaha e te ahotea mau tonu, ka mau tonu te teitei o ngā triglycerides.

Me pehea:

• Whakaharatauhia te whakaaroaro, te yoga, te manawa hōhonu rānei mō te 10-20 meneti i ia rā
• Whakatā noa i te mahi—haere ki waho, hikoi
• Ko te whakakori tinana—he whakahaere ahotea me te whakaiti i te triglyceride
• Whakapaua te wā ki te hunga e arohaina ana e koe
• Whakauru atu ki ngā mahi whakangahau me ngā mahi e pai ana ki a koe
• Whakatakotoria he rohe mō te mahi me ngā taputapu matihiko
• Rapua he tautoko mēnā kei te tino taumaha te manukanuka, te pouri rānei—kaua e manawanui ko koe anake

He aha te nui o te mea nui: Ahakoa ngā tikanga whakaiti ahotea iti (5-10 meneti ia rā o te manawa marino) ka āwhina. Mā te whakamahi tahi me ētahi atu huringa, ka nui ake ngā hua o te whakahaere ahotea.

He aha i mahi tahi ai ēnei rautaki 10

He mea whakamīharo, kāore ēnei huarahi tekau e mahi takitahi. Ka whakanuia e rātou tetahi i tetahi:

• Ka āwhina te whakakori tinana i a koe ki te whakaiti i tō taumaha, ā, ka whakaiti tika i ngā triglycerides
• Ka pai ake te moe i te whakaheke taumaha, ā, ka whakaiti i ngā homoni ahotea
• Ka tautoko te moe pai i ngā kōwhiringa kai hauora
• Ka whakaitihia ngā triglycerides e te iti o ngā warowaihā kua whakatikatikaina, Ā, ka tautoko i te whakaheke taumaha
• Ka āwhina te whakahaere ahotea i te moe, Ā, ka whakaiti i te hanga triglyceride e peia ana e te cortisol

Ki te whakakotahihia e koe ētahi rautaki e 3-4, he maha ngā wā ka nui ake te pānga i te tapeke o ngā wāhanga.

Ngā Huarahi Whai Hua hei Whakatinana i ēnei Huringa

Kaua e ngana ki te mahi i ngā mea katoa i te wā kotahi. Ka arahi atu tēnā ki te taumahatanga me te hinganga.

Wiki 1-2: Tīmata ki te kotahi huringa. Whakaitihia ngā inu huka. Haere ki te hikoi i ia rā. Ko te mea e pai ana ki a koe.

Wiki 3-4: Tāpirihia he pīni tuarua ki ngā kai. Whakapai ake i ngā tikanga moe.

Wiki 5-6: Tāpirihia te hautoru. Whakaitihia ngā kai tukatuka. Tāpirihia te muka.

Mā te hanga i tētahi panoni i ia rua wiki, i roto i ngā marama e rua, e toru rānei, ka whatua e koe ētahi rautaki e whā, e ono rānei ki roto i tō oranga. He nui tonu tēnā hei kite i ngā whakapainga ka taea te ine i roto i ngā triglycerides.

Aroturuki i ō huringa:

• Puritia he rātaka kai māmā hei kite i ngā tauira
• Kia mōhio ki ō kare ā-roto—kua piki ake te kaha, kua pai ake te moe, kua pai ake te wairua
• Whakaritea he whakamātautau anō i muri i te 3 marama kia kite ai mēnā kua pai ake ngā triglycerides
• Whakanuia te ahunga whakamua, ahakoa kāore anō kia tino tika ngā tau

Ārai: Te Pupuri i te Hauora o ngā Triglycerides

Mena he noa ō triglycerides i tēnei wā, mā ēnei rautaki ka ārai i te pikinga:

• Kia mau ki te taimaha hauora
• Kia kaha to tinana
• Kai i ngā kai katoa, he iti noa te tukatuka
• Whakawhāitihia ngā huka tāpiri me ngā warowaihā kua whakatikatikaina
• Kōwhiria nga ngako hauora
• Whakahaerehia te ahotea me te moe pai
• Me tirotiro i ō triglycerides i ia wā (ia 4-6 tau mēnā he noa)
• Mena he hītori whānau tōu mō ngā triglycerides teitei, ngā mate ngakau rānei, me aroturuki pinepine ake

Te Noho me ngā Triglycerides Teitei: Te Whakahaere Mō Te Wā Roa

Ki te mea he nui ō triglycerides, kia mōhio koe he mahi roa te whakahaere i aua mea, ehara i te otinga poto. Ko te rongo pai ko ngā huringa ka mahia e koe ka noho hei tikanga.

Nga tumanako pono:

• Tērā pea ka kite koe i ngā whakapainga i roto i ngā wiki e 2-4 (te kaha, te wairua, te moe)
• Ka pai ake ngā taumata triglyceride i roto i ngā wiki 6-12 o te whakapau kaha tonu
• Ki te hiahia koe ki te rongoā, tangohia kia rite ki te whakahaunga—ka tino pai te mahi tahi me ngā huringa āhua noho
• Me whakamātautau tonu koe hei aroturuki i ngā taumata
• Ki te hoki anō koe ki ngā tikanga tawhito, tera pea ka piki anō ngā triglycerides, engari mā ngā mahi o ia momo noho ka taea te āwhina i te whakaheke anō i aua tikanga.

Te taha hauora hinengaro: Ka taea e te whakahaere i tētahi mate pūmau pēnei i te triglycerides teitei te ahua whakarihariha, te taumaha rānei. Kia atawhai ki a koe anō. Kia anga whakamua ki te tino pai. Kāore te kai pai kotahi e whakakore i tō kaha katoa, ā, kāore te kai reka kotahi e whakakore i ngā wiki o ngā kōwhiringa pai.

Ngā Pakiwaitara me ngā Mea Pono mō ngā Triglycerides

Taku 1: Kāore i te rite te hiranga o ngā triglycerides teitei ki te cholesterol teitei.

Maama: He rite tonu te hiranga o ngā triglycerides teitei mō te hauora o te ngākau. Inaa, ko te ōwehenga o ngā triglycerides ki te cholesterol HDL he tohu kaha ake pea mō te mōrearea o te mate ngākau i te cholesterol LDL anake.

Taku 2: Ka taea e au te whakaheke i ngā triglycerides mā te tango noa i ngā rongoā.

Maama: Ahakoa he āwhina te rongoā, he pai ake te nuinga o ngā wā mō ngā huringa āhua noho, ā, ka pai ake te hauora whānui. Ka tino pai te mahi tahi a te rongoā me ngā huringa kai me te whakakori tinana.

Taku 3: Mena he nui ōku triglycerides, me whakakore katoa e au ngā ngako i taku kai.

Maama: Me hiahia koe ki ngā ngako hauora. Ko te raruraru ko ngā ngako kino me ngā kaora nui, ehara i te ngako tonu. Ko ngā Omega-3 mai i te ika ka āwhina i te whakaheke i ngā triglycerides.

Taku 4: Ka taea e koe te rongo i te nui o ngā triglycerides.

Maama: Kāore he tohu e puta mai i ngā triglycerides teitei. Mā te whakamātautau anake ka mōhio koe. Kaua e tatari kia puta ngā tohu - me whakamātau koe mēnā he āhuatanga mōrearea tōu.

Taku 5: Kāore e taea te whakakore i ngā triglycerides tiketike.

Maama: Ko te nui o ngā triglycerides tētahi o ngā mate hauora e tino taea te whakakore. Mā te whakarerekētanga o te āhua noho, he maha ngā tāngata ka hoki ki te taumata noa mai i te 300+ i roto i ngā marama.

Taku 6: Kia noho noa aku triglycerides ki te taumata noa, ka taea e au te hoki ki aku tikanga tawhito.

Maama: Ka piki anō ngā triglycerides mēnā ka hoki koe ki ngā tikanga i piki ai i te tuatahi. Ka huri ēnei huringa āhua noho hei "āhua hou" māu.

Ā, me pēhea ngā rongoā? Ina tūtohutia e ngā tākuta

Mō te tini o te tangata, mā ngā whakarerekētanga o te momo noho anake ka taea te whakaheke i ngā triglycerides. Heoi, ki te noho tonu ō taumata ki te teitei ahakoa te whakapau kaha tonu, ki te tino teitei rānei (neke atu i te 500 mg/dL), ka tūtohu pea tō tākuta i ngā rongoā me ō whakarerekētanga o te momo noho.

He maha ngā rongoā ka āwhina i te whakaheke i ngā triglycerides, he rerekē te mahi a ia rongoā. Ko ngā statins (pēnei i te atorvastatin, i te rosuvastatin rānei) ka tūtohutia tuatahitia, inā koa mēnā he nui tō cholesterol LDL; ka whakaitihia e rātou ngā triglycerides mā te 20-40%. He tino whai hua ngā fibrates (pēnei i te fenofibrate) ina tino teitei ngā triglycerides, ā, he maha ngā wā ka whakaitihia e rātou mā te 30-50%.

Ko ngā waikawa ngako omega-3 kua tohua e te tākuta (pēnei i te Vascepa) tētahi atu kōwhiringa ka taea te whakaiti i ngā triglycerides, ā, ka taea hoki te whakarato i tētahi atu tiaki ngakau. Ka taea e te Niacin (huaora B3) te āwhina engari kāore i te tino whakamahia i ēnei rā nā ngā pānga taha pea.

Ka whiriwhiria e tō tākuta ngā rongoā i runga i tō āhuatanga motuhake—te teitei o ō triglycerides, ō atu āhuatanga mōrearea mō te mate ngakau, ō taumata cholesterol LDL me HDL, me ngā āhuatanga hauora katoa. Ko te mea nui ko te pai o te mahi a ngā rongoā ina honoa ki ngā huringa āhua noho kua kōrerohia i roto i tēnei tuhinga. Kāore koe e whiriwhiri ana i waenga i te rongoā, i ngā huringa āhua noho rānei—ko te mea nui ko te whakamahi ngātahi i ngā mea e rua mō ngā hua pai rawa atu.

Ahea ki te Tirohia te Doctor

Ahakoa he pai ēnei rautaki mō te tini o te tangata, me toro atu ki tētahi kaiwhakarato hauora:

• I mua i te tīmatanga o tētahi kaupapa whakakori tinana hou mēnā kei a koe te mate ngakau, te nui o ngā triglycerides, te nui rānei o ngā mate hauora kino.
• Ki te kore e pai ake ngā triglycerides i muri i te 3 marama o te whakarerekētanga o te momo noho—tērā pea me rongoā koe, me tirotirohia anō rānei.
• Mena he tino tiketike ō triglycerides (neke atu i te 500 mg/dL)—me rapu awhina hauora tēnei, me te rongoā pea hei ārai i ngā raruraru.
• Mena kei a koe ētahi atu mate pēnei i te mate huka, te mate ngakau, te mate tairoi rānei—ka pā ēnei ki te whakahaere triglyceride, ā, me whai aratohu whaiaro.
• Mena kei te tango koe i ngā rongoā ka pā ki ngā triglycerides—ka taea e tō tākuta te whakarerekē i aua rongoā mēnā e tika ana.
• Mena ka pāngia koe e te mamae o te uma, te poto o te manawa, ētahi atu tohu rānei e pā ana ki te ngākau – rapua tonutia te awhina hauora.

whakarāpopototanga

He mea noa ngā triglycerides teitei, engari ko tētahi o ngā āhuatanga hauora ka taea te whakarerekē. He rerekē ki ētahi raruraru hauora e hiahia ana ki ngā wawaotanga hauora uaua, he tino pai te urupare a ngā triglycerides teitei ki ngā kōwhiringa o ia rā e mahia ana e koe—tāu e kai ana, te āhua o tō nekehanga, te āhua o tō moe, me te āhua o tō whakahaere i te ahotea.

Kāore koe e hiahia kia tino tika. Me rite tonu koe. Tīmata ki tētahi, ki ētahi rānei huringa e taea ana te mahi. Hangaia hei tikanga. Kātahi ka tāpirihia atu. I roto i ētahi marama o te whakapau kaha tonu, tera pea ka kite koe i te whakapai ake i ō tau triglyceride – ā, tera pea ka kite koe i te pai ake o te ahua: he nui ake te kaha, he mārama ake te hinengaro, he pai ake te moe, ā, he pai ake te wairua.

Ko tō āhua ā muri ake nei—te tangata he pai ake ngā triglycerides, he pai ake te hauora o te ngākau, me te nui ake o te kaha—he kōwhiringa pumau tonu kei mua. Tīmata i tēnei rā. Kōwhiria tētahi huringa ka whakapau kaha ki te mahi mō ngā wiki e rua. Kātahi ka hanga mai i reira. Ka whai hua tō ngākau me tō hauora.

Nga Ui Auau (FAQ)

1. Kia pēhea te tere o te hekenga o aku triglycerides mēnā ka mahia e au ēnei huringa?

He rerekē tēnei i ia tangata, engari he tokomaha te hunga e kite ana i ngā whakapainga i roto i ngā wiki e 2-4 o ō rātou kare ā-roto (he nui ake te kaha, he pai ake te moe). Ko ngā taumata triglyceride i inehia i runga i ngā whakamātautau toto ka whakapai ake i roto i ngā wiki e 6-12 o ngā huringa āhua noho. Tērā pea ka roa ake te wā mō ngā triglyceride tino tiketike. Kia manawanui—ahakoa kāore ngā tau e tino rerekē i te tīmatanga, kei te whai hua tō tinana i ēnei huringa.

2. Me rongoā ahau mēnā he teitei taku triglycerides?

Kāore pea, inā koa mēnā he teitei noa iho (150-400 mg/dL) ā, kāore he take mōrearea mō te mate ngakau. Whakamātauria ngā whakarerekētanga āhua noho mō ngā marama e 3. Ki te kore e pai ake, ki te mea he tino teitei ō triglycerides (500+) me ētahi atu take mōrearea rānei, ka tūtohu pea tō tākuta i te rongoā. He maha ngā tāngata e whai hua ana mā te whakakotahi i ngā whakarerekētanga āhua noho me te rongoā.

3. Me tango noa e au ngā tāpiringa hinu ika hei utu mō te kai ika?

He pai ake te ika katoa i ngā tāpiringa nā te mea kei roto katoa ngā matūkai, ā, kāore he horopeta kukū pērā i ngā tāpiringa. Heoi, ki te kore e taea e koe te kai ika, kōrerohia ngā tāpiringa ki tō tākuta. He rerekē ngā taunakitanga mō te hinu ika hei whakaiti i ngā triglycerides, ā, me tika te horopeta.

4. Ki te heke taku taumaha, ka tino pai ake rānei aku triglycerides?

Kāore i te katoa—ko ētahi tāngata he taumaha noa, he nui ō rātou triglycerides nā te ira tangata, nā ngā raruraru pākia rānei o te pūnaha io. Heoi, ki te taumaha rawa koe, ko te whakaheke taumaha tētahi o ngā huarahi tino whai hua ki te whakaheke i ngā triglycerides. Ahakoa he taumaha noa koe, ko ngā huringa kai me te whakakori tinana e whakatairanga ana i te whakaheke taumaha ka whakaheke tika anō hoki i ngā triglycerides.

5. Me pēhea mēnā kua mahia e au ēnei huringa, ā, kāore anō kia pai ake aku triglycerides?

E tohu ana tēnei he āhuatanga ira (he nui ake ngā triglycerides e hangaia ana e te tinana o ētahi tāngata) he mate rānei kei raro iho. Tirohia tō tākuta. Tērā pea ka tirohia e rātou ngā raruraru tairoi, te mate huka, te mate tākihi, ētahi atu āhuatanga rānei e pā ana ki ngā taumata triglycerides. Tērā pea ka tino whai hua koe i te rongoā.

6. He haumaru te whakakori tinana me te nui rawa o ngā triglycerides?

Āe, engari me whakapā atu ki tō tākuta i te tuatahi, ina koa mēnā kei runga ake i te 500 mg/dL ngā triglycerides, kei runga rawa atu rānei i te 1000 mg/dL. Tērā pea ka hiahia tō tākuta ki te aroturuki i a koe, ki te kī rānei me tīmata koe me te mahi mārie. Kia pai ake ngā taumata mā te momo noho, mā te rongoā rānei, ka taea e koe te whakanui haere i te kaha.

7. Ka taea e ngā tamariki, ngā taiohi rānei te whai triglycerides teitei?

Āe, kei te piki haere tonu. Ko te nui o ngā triglycerides i roto i ngā taiohi ka puta mai i te kai koretake, te taumaha rawa, te iti rānei o te mahi. He pai te mahi a ēnei huringa āhua noho i roto i ngā taiohi, ā, ka ārai i ngā raruraru roa. Mena he nui ngā triglycerides o tāu tamaiti, tirohia he tākuta tamariki hei ārahi i a koe.

8. I heke iho aku triglycerides engari kei te piki anō inaianei. I aha?

He mea noa tēnei. Tērā pea kua hoki anō koe ki ngā tikanga tawhito—he nui ake ngā kai tukatuka, he iti ake te whakakori tinana, he nui ake te ahotea. Ko te rongo pai? Ka heke anō ēnei. Kua whakamātauria kētia e koe ka taea e koe tēnei. Whakaū anō ki ngā huringa i whai hua i mua, rapua ngā mea i whakararu i a koe, ā, hoatu he atawhai ki a koe anō. He tauira mō te wā katoa tēnei, ehara i te whakatika kotahi noa iho.

Whakaaro whakamutunga

He karere mai i tō tinana ngā triglycerides teitei e kī ana kei te kore tetahi mea i roto i tō āhua noho o nāianei e pai mō tō hauora. Engari, he rerekē ki ētahi mate hauora, he mate tēnei ka taea e koe te whakarerekē.

Ko ia hikoi ka mahia e koe, ko ia inu huka ka mahue i a koe, ko ia haora moe pai ka whiwhi koe, ko ia kai ka tunua e koe ki te kāinga—ehara ēnei i te mahi iti noa iho. He haumitanga ēnei mō tō hauora ā muri ake nei. Kei te whakarerekē koe i te matū o tō toto, ā, kei te whakaiti i te mōrearea o te mate ngakau mā ō whiringa o ia rā.

Ka taea e koe tēnei. Tīmata ināianei. Tīmata i te iti. Tīmata ki te mea e taea ana. Ā, me whakawhirinaki ka puta he hua pono mā te whakapau kaha tonu.