I roto i tō pūrongo hauora whakamutunga, i kīia he teitei ake tō taumata cholesterol? Kua tangohia rānei e tō whaea, e tō pāpā, e tō hoa tata rānei he rongoā mō te cholesterol? Inaa, he raruraru hauora tino noa tēnei mō te tini o te tangata i roto i tō tātou whenua. Nō reira, i tēnei rā, me kōrero tātou, pērā i te hoa tata, mō ngā rongoā e homai ana e ngā tākuta hei whakahaere i tēnei ngako toto, te cholesterol rānei. I roto i ngā kupu hauora, ka kiia ēnei he rongoā 'antihyperlipidemic'.
He aha te take e piki ake ai te cholesterol i roto i ō tātou tinana?
He whakarāpopototanga, he momo ngako te cholesterol e hiahiatia ana e te tinana i roto i ētahi rahinga. Ka whakaputahia e te ate te nui e hiahiatia ana e tātou. Heoi, ka taea e tātou te neke atu i tēnei nui nā ngā kai e kainga ana e tātou me tō tātou momo noho.
He maha ngā take matua:
- Tā tātou kai: Te kai i ngā kai he nui te ngako kukū, inā koa ko ngā hua kararehe (mīti, hua miraka), ngā kai parai, me te hinu nikau.
- Te kore whakakori tinana: Ki te kore tātou e pupuri i te tinana kia kaha, ka rongoatia te pūngao tāpiri e pau ana i a tātou hei ngako.
- Ngā take ira: He mate ira tō ētahi tāngata ki te nui o te cholesterol.
Ko te raruraru nui rawa atu ka puta mai ina piki ake te taumata o te cholesterol i roto i te tinana ko te mate e kiia nei ko te atherosclerosis . Ko te tikanga o tēnei ka putunga ngako ki ngā pakitara o roto o ō tātou uaua toto, ka āta ārai i te ara e rere ai te toto. Ka nui ake te tūponotanga o te whakawhanake i ngā mate kino pēnei i te mate manawa me te whiu.
Ka tirohia e tō tākuta tō taumata cholesterol, tō tau, me ētahi atu āhuatanga hauora, ā, ki te kore e taea te whakahaere mā te kai me te whakakori tinana anake, ka tohua pea e ia he rongoā.
He aha ngā momo rongoā matua hei whakaiti i te cholesterol?
He maha ngā momo rongoā ka taea te hoatu hei whakaheke i te cholesterol. Kāore e rite te rongoā mō te katoa. Mā tō tākuta e whiriwhiri te rongoā e pai ana mō tō āhua. Me titiro tātou ki ngā momo rongoā matua.
| Akomanga Tarukino | Me pēhea te mahi ngāwari |
|---|---|
| Ngā Statins | Ka whakahaere i te whakaputanga o te cholesterol e te ate. Koinei te momo e whakamahia whānuitia ana. |
| Ngā Fibrates | Ka tino whakaitihia e ia tētahi momo ngako e kiia nei ko ngā triglycerides. |
| Ngā aukati PCSK9 | He rongoā motuhake ka hoatu hei werohanga ki te hunga e tino mōrearea ana ki te mate manawa. |
| Ngā mea e pupuri ana i te waikawa ape | Ka mahi i roto i ngā whekau, ka herea ki te au o te ate, ka āwhina i te nakunaku ngako, ka whakaiti hoki i te mimiti o te cholesterol. |
| Ngā aukati mimiti cholesterol whiriwhiri | Ka ārai tika i te tinana kei mimiti i te cholesterol mai i ngā whekau. |
| Ngā waikawa ngako Omega-3 | E kiia ana hoki ko te "hinu ika." Ka āwhina ki te whakaheke i ngā taumata triglyceride. |
Ngā Statins - He aha te hiranga o ēnei?
I te nuinga o te wā, ka whiriwhiri tuatahi te tākuta i tētahi rongoā statin nā te mea he tino whai hua. Haunga te whakaheke i te cholesterol, he maha atu anō ngā mahi nui e mahia ana e rātou.
- Ka whakapai ake i te mahi a ngā oko toto.
- Ka whakaiti i te pupuhi me te kino ki ngā oko toto.
- Ka whakaiti i te mōrearea o ngā toto totoka.
- Ka whakaiti i te mōrearea o te pakaru me te kino o ngā papaka (ngā putunga ngako) i roto i ngā uaua toto.
Nā ēnei painga tāpiri, he mea tino nui ngā rongoā statin mō te hunga kua pāngia e ngā āhuatanga pēnei i te mate manawa, mō te hunga rānei e mōrearea ana ki taua mate.
He aha ngā pānga taha ka pā mai pea i tēnei rongoā?
Pērā i ngā rongoā katoa, tera pea ētahi tāngata ka pāngia e ngā pānga taha iti. I te nuinga o te wā, kāore ēnei i te kino, ā, kāore e pāngia e te katoa. Engari he mea nui kia mōhio koe ki ēnei. Mena ka pāngia koe e tētahi o ngā pānga taha,Me kōrero koe ki tō tākuta i mua i te whakamutu i te rongoā.
| Momo rongoā | Ngā pānga taha noa pea |
|---|---|
| Ngā Statins | Te kōroke, te whakapairuaki, te ānini, te mamae o te uaua, ngā tohumate rewharewha, me te pikinga paku o te taumata huka toto. (Me karo i te karepe i te wā e tango ana i ētahi statins.) |
| Ngā Fibrates | Te korere, te puku mārō, te mamae o te puku, te ānini. |
| Ngā mea e pupuri ana i te waikawa ape | Te koretake o te puku, te pupuhi, te mamae o te puku. (Mēnā he paura tēnei rongoā, kaua rawa e horomia kia maroke. Me whakarewa pai ki roto i te karāhe wai, i te inu rānei.) |
| Niacin | Te whero o te mata me te tinana, te mākūkū o te kiri, te mamae o te puku, te ānini. |
| Omega-3 | Whakapairuaki, reka ika, kiri mākūkū. |
Me pēhea taku whanonga i te wā e tango ana i te rongoā?
Hei whakatutuki i ngā hua tino pai mai i te rongoā, me aro tātou ki ētahi mea.
- Tangohia tō rongoā kia rite ki tā te tākuta i tohutohu ai: tangohia i te wā tika, i te horopeta tika. Kaua e wehi ki te pātai mēnā he mea kāore koe e mārama.
- Kaua e whakaitihia te horopeta ina rongo koe:Kaua e whakaitihia te horopeta hei penapena moni, hei take rānei. Me whakamahi te horopeta katoa kia tino kitea ai te hua.
- Whakahoutia tō rongoā i mua i te paunga: Kaua e tatari kia pau rawa tō rongoā, me tiki wawe mai i te whare rongoā.
- Me waiho te tango i ō rongoā hei wāhanga o tō mahinga o ia rā: Whakamātauria te tango i te rongoā i te wā kotahi i ia rā. Whakamahia he pouaka pire, he maramataka, he taupānga waea rānei hei whakamahara i a koe.
- Ki te ngaro koe i tētahi horopeta...: Tangohia i te wā tonu e mahara ana koe. Heoi, ki te tata te wā mō tō horopeta e whai ake nei, pekehia te horopeta i ngaro, ka tango i tō horopeta e whai ake nei pērā i te tikanga. Kaua rawa e tango i ngā horopeta e rua i te wā kotahi hei whakakapi i te horopeta i ngaro.
- Kōrerotia ki tō tākuta ngā rongoā kē atu: Kōrerotia ki tō tākuta ngā rongoā katoa e tangohia ana e koe (tae atu ki ngā huaora me ngā rongoā otaota). Ahakoa ka haere koe ki te toro atu ki te tākuta niho, ki te pokanga rānei, me kōrero tonu ki a rātou ngā rongoā e tangohia ana e koe.
Kotahi te mea hei maumahara: Hei whiwhi i te hua pai rawa atu o tō rongoā mō te cholesterol, he mea nui hoki kia piri ki tētahi kai hauora mō te ngākau me te mahi whakakori tinana . He wāhanga noa iho te rongoā o te haerenga.
Karere Tangohia ki te Kāinga
- He āhuatanga noa te nui o te cholesterol i roto i te toto, ā, ka taea te arahi atu ki ngā mate kino, ā, he maha ngā wā e hiahiatia ana he rongoā.
- He maha ngā momo rongoā whakaheke cholesterol. Mā tō tākuta e whiriwhiri te mea e pai ana māu.
- Mā te pupuri i tētahi kai hauora me te whakakori tinana i te wā e tango ana i te rongoā ka piki ake te whai huatanga o te rongoā.
- Kaua rawa e mutu te tango rongoā, e whakarerekē rānei i te horopeta me te kore he tohutohu hauora.
- Ki te pāngia koe e ētahi pānga taha, kōrero ki tō tākuta i mua i te whakamutu i te rongoā. Tērā pea ka taea e koe te huri ki tētahi atu rongoā.
- Kaua e tango i ngā tāpiringa "taiao" me te kore he tohutohu hauora. Ka raru pea ēnei i ētahi atu rongoā e tangohia ana e koe.
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