Me ako tātou mō te rongoā hei whakaiti i tō cholesterol 'kino' (LDL Cholesterol)?

Ina kī atu tō tākuta he teitei te taumata o tō cholesterol toto, ko te mea tuatahi me mahi e koe ko te whakarerekē i tō kai me tō momo noho. Arā, ko te whakaiti i te ngako kukū, te whakakore rawa i te ngako whakawhiti, te whakaiti i te huka, me te whakakori tinana i ia wā. Ki te mahi koe i ēnei mea, engari kāore tō cholesterol "kino", te cholesterol LDL rānei, e heke iho ana i te iti e hiahiatia ana e koe, tera pea ka kī atu tō tākuta kia tīmata koe ki te tango rongoā. Engari kia mahara, ahakoa ka tango rongoā koe, me haere tonu koe i ngā tikanga pai i kōrerotia e koe i mua ake nei.

Nā, kia titiro tātou ki ngā rongoā e tohua ana e ngā tākuta hei whakaheke i te cholesterol LDL, me pēhea hoki tā rātou mahi.

Ngā momo rongoā matua e whakaiti ana i te cholesterol

He maha ngā momo rongoā ka taea te tuku hei whakaheke i te cholesterol. Me kōrero takitahi tātou mō ia momo rongoā.

Ngā Statins

Koinei ngā rongoā tuatahi ka tohua pea e ngā tākuta ki te hunga he nui te cholesterol. Ko te nuinga o ēnei rongoā ka whakaiti i tō cholesterol kino (LDL). Ka āwhina hoki rātou ki te whakaiti i ngā triglycerides, tētahi atu momo ngako i roto i te toto, ā, ka whakanui ake i ngā taumata cholesterol "pai" (HDL).

Ngā tauira o ngā rongoā statin:

• Atorvastatin (Atorvaliq, Lipitor)
• Fluvastatin (Lescol)
• Lovastatin
• Pitavastatin (Livalo)
• Pravastatin (Pravachol)
• Konupūmā Rosuvastatin (Crestor)
• Simvastatin (Zocor)

Ngā Pānga Taha: Tērā pea ka pāngia ētahi tāngata e ngā raruraru puku (pērā i te mamae o te puku me te pupuhi), te kino o te ate (he tino onge), me te mumura o ngā uaua. Tērā pea ka piki ake te mōrearea o te huka toto tiketike me te mate huka momo 2. Heoi, e ai ki te FDA he nui ake ngā painga o tēnei rongoā i ngā mōrearea.

Ko te mea nui: Ki te mea kei te tango koe i ngā rongoā statin, karohia te kai karepe me te inu katoa i te wai karepe, nā te mea ka uaua ake te mimiti o ēnei rongoā e te karepe.

Ngā rongoā e mahi ana i roto i ngā whekau

Ka taea te wehewehe i ēnei rongoā ki ngā wāhanga matua e rua.

1. Ngā Resin Waikawa Au

Ka mahi ēnei rongoā i roto i ō whekau. He māmā noa iho, ka herea ki te au o te ate, ka tukuna ki roto i te toto, ā, ka ārai i te mimiti anō ki roto i te toto. Ko te nuinga o te au o te ate he cholesterol. Nō reira, ka whakaitihia e tēnei tukanga te nui o te cholesterol i roto i te tinana.

• Tauira: Cholestyramine (Prevalite), Colesevelam (WelChol), Colestipol (Colestid)
• Ngā pānga taha: Ko te koretake o te kai, te pupuhi, me te mamae o te puku ngā mea e tino kitea ana.

2. Ezetimibe (Zetia)

He momo rongoā rerekē tēnei. Ko te mahi a Ezetimibe mā te aukati i te mimiti o te cholesterol i roto i tō whekau iti. I te nuinga o te wā ka hoatu ngātahitia me te statin. Kua kitea mō te hunga kua pāngia e te mate ngakau, mā te tango i tēnei rongoā me te statin ka taea te whakaiti i te tūponotanga o tētahi atu mate ngakau.

• Ngā pānga taha: Tērā pea ka pā te mamae o te uaua, te mamae o te tuara, te korere, me te mamae o te puku.

Ētahi atu rongoā whakaheke cholesterol

Haunga ngā rongoā kua whakahuatia i runga ake nei, ka mōhio anō tātou ki ētahi atu rongoā e whakamahia ana i ngā āhuatanga motuhake.

He kōrero poto mō ngā Omega-3

Ki tā ētahi he whakaiti i te mōrearea o te mate ngakau mā te whakamahi i ngā tāpiringa hinu ika. Engari kāore he taunakitanga mārama mō tēnei. Heoi anō, ka taea e ngā tāpiringa omega-3 kaha- tohutohu te whakaiti i ngā taumata triglyceride. Nō reira, kaua e hoko noa i ngā kāpūnga hinu ika mai i te whare rongoā ka tango noa i a koe anō. Kōrero ki tō tākuta mō tēnei.

Kia tūpato ki ēnei mea i te wā e whakamahi ana koe i te rongoā

He mea tino nui kia whai i ngā tohutohu a tō tākuta i te wā e tango ana koe i te rongoā cholesterol. Ki te kore e tangohia tika, e kore koe e whiwhi i te hua katoa o te rongoā.

• Kia mārama koe ki te take e tangohia ana e koe te rongoā. Kia mārama koe ki tō āhua me te mahi a te rongoā.
• Tangohia tō rongoā i te wā kotahi i ia rā. Whakamaua tēnei hei tikanga.
• Kaua e mutu te tango i tō rongoā, kaua hoki e whakarerekē i te horopeta me te kore kōrero ki tō tākuta. Ahakoa kua pai ake tō āhua inaianei, tangohia tō rongoā kia rite ki ngā tohutohu tae noa ki te wā e kī atu ai tō tākuta.
• Waihangahia he maramataka mō te tango i tāu rongoā. He māmā noa te whakamahi i tētahi pouaka pire kua tohua ki ngā rā o te wiki. Whakakīia i te tīmatanga o te wiki.
• Mena he raruraru te utu, kōrero ki tō tākuta. Kaua e whakaitihia te horopeta hei penapena moni. Kāore he hua e puta mai i te mahi pēnā.
• Kaua e whakamahi i ētahi atu rongoā kāore e taea te hoko, i ngā rongoā otaota rānei, me te kore e kōrero tuatahi ki tō tākuta. Ka pāhekoheko pea ētahi mea ki tō rongoā mō te cholesterol.
• Ki te ngaro koe i tētahi horopeta, me tango tonu i te wā e mahara ana koe. Heoi, ki te tata te wā mō tō horopeta e whai ake nei, me peke atu i te horopeta i ngaro, ka tango i te horopeta i te wā kua whakaritea e whai ake nei. Pātai atu ki tō tākuta mō tēnei i mua i te wā.
• I a koe e haereere ana, kia mau tonu ō rongoā. Ki te mea kei te haereere koe mō ētahi rā, mauria kia kotahi wiki te iti rawa o ngā rongoā me tētahi kape o te whakahaunga.
• I mua i te pokanga i raro i te rongoā whakamoe, pērā i te tango niho, me kōrero ki te tākuta mō ngā rongoā e tangohia ana e koe.
• Pātai atu ki tō tākuta mō te inu waipiro. Ka taea e te waipiro te whakanui ake i ngā pānga taha o ētahi rongoā, me te whakaiti i tōna whai huatanga.
• Ki te uaua ki a koe te mārama ki ngā kōrero a te tākuta, haria atu he hoa pono, he mema rānei o te whānau hei hoa mōu.