Me kī atu kua hoki mai koe i tō tirotiro ā-tau me tō tākuta. I tēnei wā, e kī ana te tākuta he paku teitei te taumata o te cholesterol i roto i tō toto. He mea noa te mataku me te manukanuka ina rongo koe i tēnei. Engari kāore he take e manukanuka ai. Nā te mea he tino noa tēnei mate i roto i a tātou i Sri Lanka.
Engari ina nui rawa te cholesterol, pērā i te ngako, ka tīmata te hanga ki runga i ngā pakitara o ō tātou uaua toto (ngā uaua toto). Ka taea e tēnei te aukati i te rere o te toto, te whakanui ake i te mōrearea o ngā toto totoka kino, ā, ka arahi atu ki ngā mate kino pērā i ngā mate ngakau me ngā whiu. Koia te mea nui kia mōhio ki tēnei me te mahi i ngā mahi e tika ana.
Ae, kei reira ngā rongoā hei āwhina i te whakaheke i ō taumata cholesterol ki tētahi taumata hauora . Tērā pea ka tohua he rongoā e tō tākuta māu. Ahakoa kei te whakamahi koe i te rongoā, kāore rānei, me huri tonu koe i tō oranga o ia rā hei whakahaere i tō cholesterol.
Nō reira, kei hea tātou ka tīmata ai?
Ko te kai te mea tino nui.
Ko te mea tuatahi me mahi e koe hei whakapai ake i tō hauora ko te aro ki ngā mea ka tukuna e koe ki roto i tō tinana. Ko te tikanga o tēnā ko te whakarerekē i tō kai. Mā te whiriwhiri i ngā kai hauora hei utu mō ētahi kai kino, ka taea e koe te whakaheke i ō taumata cholesterol.
Tuatahi, me whakakī tō pereti ki ngā hua, huawhenua, pīni, witi katoa, me ngā pīni pērā i te pīni me te pīni kikī. Ehara i te mea he iti noa te cholesterol i roto i ēnei, engari he nui hoki te muka. He hoa pai ngā kai whai muka hei āwhina i te whakaheke i ō taumata cholesterol. Ehara i te mea koinā anake, ka āwhina hoki te muka ki te whakaiti i te mōrearea o ngā mate e whai ake nei:
- Mate ngakau
- Whiu
- Momonatanga
- Mate Huka Momo 2
Mā te kai i ngā kai momona i te muka ka makona koe, ka whakaiti i te kai i ngā kai kore hauora.
Haunga tēnei, ka taea hoki e koe te tāpiri i ngā mea pēnei i te ika, ngā nati pēnei i te kāhew me te pīnati, ngā hua miraka iti-ngako, me te heihei kore kiri ki tō kai.
Nā, kia tirohia ake te whanaungatanga i waenga i te cholesterol me te kai. Mā te mōhio ki ngā momo ngako koe e āwhina.
| Momo Ngako | Te pānga ki te tinana | Ngā kai he nui ake ngā |
|---|---|---|
| Ngako Kūpapa | Ka piki ake te taumata o te cholesterol "kino" (LDL) me te whakaheke i te cholesterol "pai" (HDL) , ka piki ake te mōrearea o te mate ngakau. | Mīti whero (pīhi, poaka), heihei me te kiri, ngā hua miraka ngako nui (pata, tiihi), ngā kai parai hohonu, ngā keke, ngā pihikete, te hinu kokonati, te hinu nikau. |
| Ngako Whakawhiti | Koinei ngā momo ngako kino rawa atu . He nui ake te morearea i ngā ngako kukū. Ka tino whakapiki ake i ngā taumata LDL, ā, ka tino whakanui ake i te mōrearea o te mate ngakau. Me mutu rawa te kai. | Mākarini, ngā hua tunu (ngā keke, ngā tōnati), ngā kai tere, ngā kai mātao kua tākaihia (ngā kai tukatuka). Kua tapaina ko "Hinuhinu hauwai-wāhanga". |
| Ngako pai (Ngako kore-kukū) (Kore-mātotoru me te Kore-mātotoru maha) | Ka āwhina ēnei ki te whakaheke i ngā taumata o te cholesterol "kino" (LDL). Ka āwhina hoki ētahi kai ki te whakapiki i ngā taumata o te cholesterol "pai" (HDL). | Ngā ika hinuhinu pērā i te hāmana, te makarera, me te hereni, te nati kāhew, te pīnati, te aramona, te hinu oriwa, te hinu canola, me te āwokato. |
Kia maumahara, ehara i te mea kino tonu ngā kupu "ngako" me te "cholesterol". Ko te mea nui ko te momo e whiriwhiria ana e tātou.
He āhuatanga motuhake tō te hinu oriwa. Ahakoa ka whakaitihia e ia te taumata o te cholesterol katoa me te LDL, kāore e whakaitihia ngā taumata o te HDL e whai hua ana ki a tātou. Nō reira, mā te kai i te hinu oriwa ka āwhina i te whakaiti i te mōrearea o te mate ngakau. Heoi, ki te mea kei te ngana koe ki te whakaiti i tō taumaha, me kai noa koe i te hinu oriwa i te wāhi iti.
Mena he taumaha rawa koe, ka taea e koe te whakaiti i tō taumaha mā te kai i tētahi kai taurite me te whakahaere i te rahi o ō kai. Ahakoa te whakaiti i te 5-10 kirokaramu noa iho, ka nui te pānga ki ō taumata cholesterol LDL.
Me whakakorikori tinana tātou? (Te hiranga o te whakakorikori tinana)
Kei te hiahia koe ki te whai hua nui mai i tō kai hou e pai ana ki te cholesterol? Me neke haere koe. Ko te tikanga o tēnā ko te whakakori tinana. Ahakoa kāore te whakakori tinana e pā tika ki ngā taumata LDL, ka whakaitihia e ia ngā triglycerides, tētahi atu momo ngako i roto i ō tātou toto, me te whakanui ake i ngā taumata o te cholesterol HDL pai.
Ehara i te mea koinā anake, ka āwhina te whakakori tinana ki te whakahaere i te taumaha nui me te whakaheke i te toto toto, ā, ka piki ake te mōrearea o te mate ngakau.
Me ngana koe ki te whakakorikori tinana i te iti rawa 30 meneti i ia rā hei whakapiki i te tere o tō manawa. Hei tauira, ka taea e koe te mahi i tētahi mea pēnei i te hikoi tere, te oma, te kaukau, te eke pahikara rānei. Ki te mea kua roa koe kāore anō kia whakakorikori tinana, tīmata mārire. Tīmata mā te hikoi mō ētahi meneti i te rā, ka whakanui haere i tō wā. He pai ake te kōrero ki tō tākuta mō te whakakorikori tinana e tika ana māu me te roa o te wā me mahi koe.
Ki te kai paipa koe, kati inaianei.
Ko ō taumata cholesterol tētahi atu take pai hei whakamutu i te kai hikareti. Ko te hauota waro e hongihia ana e koe mai i te hikareti ka whakanui ake i te tere o te hanga cholesterol i roto i ngā pakitara o ō oko toto. Mena kei te hiahia āwhina koe ki te whakakore i tēnei whanonga kino, kōrero ki tō tākuta mō ngā rongoā, ngā kaupapa tohutohu rānei.
Kia tūpato hoki ki te inu waipiro.
Kua whakaatuhia e ētahi rangahau mā te inu waipiro i te wā e tika ana ka piki ake te taumata o te cholesterol HDL (pai). Heoi, e kī ana te American Heart Association, ki te kore koe e inu waipiro i tēnei wā, kaua e tīmata mō tēnei take.
Ki te inu waipiro koe, me mahi i te iti noa iho. Ko te tikanga, kaua e neke atu i te kotahi inu ia rā mō ngā wāhine, ā, kaua hoki e neke atu i te rua inu ia rā mō ngā tāne.
Karere Tangohia ki te Kāinga
- Whakaitihia ngā kai he nui te ngako kukū. Whakakorea rawatia ngā kai kei roto te ngako whakawhiti.
- Kai i ngā ika hinuhinu, pērā i te hāmana me te makarera, e rua, e toru rānei ngā rā o te wiki, kaua e parai hohonu.
- Whakamahia he hinu hauora pēnei i te hinu oriwa, engari me whakaōrite. Whakawhāitihia te nui mēnā kei te āwangawanga koe mō tō taumaha.
- Whakakorikori tinana mō te 30 meneti pea i te iti rawa i ia rā. Kōrero ki tō tākuta i mua i te tīmatanga.
- Mena he taumaha rawa koe, he tino āwhina te whakaiti i tō taumaha ki te whakahaere i te cholesterol.
- Āta karohia te kai hikareti me te whakaiti i te inu waipiro.
- Ko te mea nui, me kōrero tonu ki tō tākuta mō ō taumata cholesterol me te maimoatanga, ā, me whai i āna tohutohu.
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