10 ngā kai pai hei whakaiti i te cholesterol!

I kī atu tō tākuta he teitei ake tō taumata cholesterol i roto i tō whakamātautau toto hou? He mea noa te mataku me te manukanuka ina tupu tēnā. Tērā pea kei te whakaaro koe, "Me aha ahau ināianei?" Engari ko te rongo pai, he maha ngā mea ka taea e tātou te mahi hei whakahaere i tēnei. Ko te mea nui o ēnei ko te hanga i ētahi huringa ki tā tātou kai. Ko tā tātou whāinga he whakaiti i tā tātou cholesterol LDL (Low-Density Lipoprotein), he mea kino ki te tinana, te cholesterol "kino". Nō reira, i tēnei rā, ka kōrero tātou mō ētahi o ngā mahere kai pai rawa atu kua whakamātauhia e te pūtaiao, ā, ka āwhina i a koe ki te pupuri i tō hauora me te kai i ngā kai reka. Ehara ēnei i te mea rangitahi, engari he mea ka taea te hanga hei wāhanga o te oranga hauora.

1. Kai Mediterranean

He kai tino rongonui tēnei e taunakihia ana e ngā tākuta ngakau huri noa i te ao. E ai ki te ingoa, koinei te kai tuku iho kua whāia e te iwi o ngā whenua huri noa i te Moana Mediterranean (hei tauira, ngā whenua pēnei i a Kariki me Itari) mō ngā rau tau. Ko te nuinga o ngā kai ko:

• Ngā hua me ngā huawhenua hou
• Ngā witi katoa (ngā mea pēnei i te raihi parauri, te buckwheat, te ōti)
• Ika me ngā mīti kikokore
• Hinu oriwa wahine anō

2. Ngā Huringa Āhua Hauora (Kai TLC)

Ko te kai TLC he kaupapa wāhanga-toru e uru ana ki te kai, te whakakori tinana, me te whakahaere taumaha . Kua kitea mēnā ka tika te mahi i ēnei mea e toru, ka taea e koe te whakaiti i ō taumata cholesterol kino (LDL) mā te 20% ki te 30%. I roto i tēnei kaupapa, me poroporoaki koe ki ngā ngako whakawhiti . Arā, ko ngā mea pēnei i ngā kai tunutunu, te pata, me ngā kai tere parai hohonu. Me te ngako kukū.Me whakawhāiti e koe ngā kai e kainga ana e koe (hei tauira, ngā mīti momona, te pēkana). Engari, ehara i te mea me whakarērea e koe ngā kai reka. Hei tauira, ka taea e koe te huri ki ngā kōwhiringa hauora pēnei i te hāmi kikokore hei utu mō te pēkana. I roto i te poto, ki te whakahaere koe i te nui, ka taea hoki e koe te kai i ngā mea pēnei i te panikeke me te pata pīnati i ētahi wā.

3. Kai DASH hei whakahaere i te toto toto tiketike

He mahere tino ngāwari te whai i te DASH (Dietary Approaches to Stop Hypertension), ā, kua tautokona e te American Heart Association. Ahakoa ko tana whāinga matua he whakahaere i te toto toto tiketike, he tino whai hua hoki ki te whakaheke i te cholesterol. Ko tētahi atu painga o tēnei ko te tere o te kite i ngā hua. I roto i tētahi rangahau, i kite ngā tāngata i whai i tēnei tikanga i ngā hua pai i roto i ngā wiki e rua noa iho. I roto i tēnei tikanga, me kai nui ake koe i:

• Ngā witi , ngā hua rākau, me ngā huawhenua (he nui te āwhina a te muka mai i ēnei ki te whakaheke i te cholesterol)
• Pūmua kikokore (hei tauira, ngā hua miraka ngako iti, pīni, rēneti, ika)

Me whakaiti hoki i te tote (konutai), te huka i tāpirihia horihori, ngā mea reka, me te mīti whero .

He whakataurite i ētahi tauira kai matua

Ina whakaarohia ēnei momo kai rerekē, tera pea ka pōhēhē koe. Tērā pea kei te whakaaro koe, "Ko tēhea te mea pai mōku?" Anei tētahi whakatairite māmā o ngā tikanga matua e toru.

5. Kai Huawhenua, Kai Huawhenua rānei

Ki te whiriwhiria e koe ngā kai tika, ka nui te pānga o ēnei kai tipu ki ō taumata cholesterol.

• Kaiwhenua : Kāore e kai mīti.
• Huawhenua: Kāore e kai i ngā hua kararehe. Arā, ehara i te mīti, ika, hua manu , hua miraka anake, engari me te honi anō hoki.

Kua whakaatuhia e ngā rangahau he iti ake te mōrearea o te hunga kai huawhenua ki te mate manawa me te toto toto tiketike. Nā te mea he iti, he kore rānei he hua kararehe i roto i te kai, he iti ake te ngako katoa, te ngako kukū, me te cholesterol. Waihoki, ki te huri koe ki tētahi kai tipu-katoa, he mea nui kia tino whiwhi koe i ngā matūkai matua e hiahiatia ana e tō tinana, pērā i te rino, te huaora B12, te huaora D, me te konupūmā . He mea pai kia kōrero koe ki tō tākuta mō tēnei.

Ētahi atu kai angitu ake

Haunga ngā tikanga kua whakahuatia i runga ake nei, he maha atu anō ngā tikanga.

Kai Whakangawari

He kai huawhenua ngāwari tēnei. Arā, ko te kai i ngā kai tipu te nuinga, me te tāpiri i ētahi mīti, ika rānei i ētahi wā. He kai ngāwari hoki tēnei mō te tini o te tangata, nā te mea ka taea e rātou te whakarite i tā rātou kai kia rite ki tā rātou e pai ai, me te whiwhi tonu i ngā hua o te kai huawhenua.

Kai Hauora Mayo

He mahere oranga anō hoki tēnei. Ka aro nui ki ngā kai pēnei i te ōti muka nui, ngā ika whai nui i ngā waikawa ngako omega-3 , ngā nati pēnei i te nati wōnati me te aramona, me te hinu oriwa, e āwhina ana ki te whakaheke i te cholesterol. He mea nui anō hoki te whakakori tinana me te whakahaere i te kai.

Te Kai a Dean Ornish

He maha ngā taumata o tēnei. Ko te taumata tino nui ko te iti rawa o te ngako, ā, ka whakakorea rawatia ngā hua kararehe. Kua whakaatuhia e ngā rangahau ko te hunga i whai i tēnei kai tino pakari i whakaiti i ā rātou cholesterol mā te 30%. Heoi, he uaua pea tēnei ki te tokomaha ki te whai mō te wā roa. Heoi, i runga i ō whāinga hauora, he iti ake te kaha o ngā kōwhiringa i raro i tēnei kai. Hei whakamutunga, ka taea hoki e ngā kaupapa whakaiti taumaha arumoni pērā i te Weight Watchers me te Biggest Loser Diet te āwhina i a koe ki te whakahaere i tō cholesterol. Ko te mea nui ko te whiriwhiri i ngā kai hauora me te whakakori tinana. te cholesterol, te cholesterol, te mate ngakau, te kai, te mahere kai, te cholesterol LDL, te cholesterol kino, te kai hauora, te whakaiti taumaha, te kai Mediterranean