Me pēhea te whakahaere i te cholesterol mā te kai? Me kōrero tāua!

He pānga tō kai ki te nui o te cholesterol i roto i tō tinana? Ae, he pānga anō tēnā. He matū ware pi te cholesterol e nui ana mō ngā mea maha o roto i tō tātou tinana, pērā i te hanga pūtau me te hanga i ētahi homoni . Mā tō tātou ate e hanga ngā cholesterol katoa e hiahiatia ana e tātou. Nō reira, kāore e hiahiatia kia whiwhi tātou i tētahi cholesterol mai i te kai. He rite ki te tāpiri i te onepu ki te takutai. Heoi, ko ngā kai e kainga ana e tātou ka pā ki te 20% ki te 30% noa iho o te cholesterol i roto i ō tātou toto. Engari he mea nui kia mau tonu taua nui.

Ngā kai e whakanui ana, e whakaiti ana hoki i te cholesterol "kino" (LDL)

E rua ngā momo matua o te cholesterol i roto i ō tātou tinana. Ko tētahi ko te cholesterol "pai", e kiia nei ko te HDL (High-Density Lipoprotein). Ko tētahi ko te cholesterol "kino", e kiia nei ko te LDL (Low-Density Lipoprotein). Ko tēnei LDL te raruraru. Ka taea e ia te hanga i roto i ngā oko toto ka ārai i a rātou. Ka piki ake te mōrearea o te mate ngakau .

Ko te rongo pai, kei reira ētahi kai ka taea te whakanui ake i ō taumata cholesterol LDL "kino". Kei reira anō hoki ētahi kai ka taea te āwhina ki te whakaheke i ngā taumata cholesterol LDL. Nō reira, mā te mōhio ki ngā mea hei kai me ngā mea kāore e kai, ka taea e koe te whakahaere i ō taumata cholesterol me te whakaiti i tō tupono ki te mate ngakau . He tino āwhina te kōrero ki tētahi tohunga kai mō tēnei.

Ko ēhea ngā kai kei roto te nuinga o te cholesterol?

Ko te cholesterol e whiwhi ana tātou mai i te kai e kiia ana ko te "Cholesterol Kai." Kei roto i ngā hua kararehe te nuinga. Hei tauira, te mīti, te tiihi, me ngā hua miraka.

Engari, tirohia, e kī ana ngā rangahau hou, ina tae ki te whakaheke i te cholesterol, ehara i te cholesterol te mea nui e manukanukahia ana e tātou mai i te kai. E rua ngā momo ngako kino e tino morearea ana - te ngako kukū me te ngako whakawhiti. Engari, he maha ngā kai he nui te cholesterol ka taea hoki te whakauru i ēnei ngako kino.

Me pēhea te whakaiti i te cholesterol mā te kai?

Āe, kia tirohia me pēhea te whakaiti i te cholesterol mā te kai me te inu. Anei ētahi mea ka taea e koe te mahi:

• Tāpirihia atu he muka wairewa ki tō kai.
• Whakawhāitihia te kai o te ngako kukū .
• Kaua e kai i te ngako whakawhiti!
• Kai i ngā kai taurite.

Nā, me kōrero takitahi tātou mō ia o ēnei.

1. Tāpirihia he muka wairewa ki tō kai.

Koinei te mea matua e āwhina ana ki te whakaheke i tō `(LDL)` cholesterol. Ko te `(Muka wairewa)` he momo muka ka wairewa ki te wai. Ka herea tēnei muka ki te au (he mea hanga mai i te cholesterol) i roto i tō tātou tinana, ā, ka tangohia atu i te tinana me ngā hua para. Whakaarohia he rite ki te hautai, e mimiti ana i te cholesterol.

Ngāna kia whiwhi i waenga i te 10 me te 25 karamu o te muka wairewa i ia rā. He pai ake te pātai atu ki tō tākuta mō te nui e tika ana māu i runga i ō hiahia kaora o ia rā.

Anei ētahi kai he nui te "muka wairewa":

• Ngā pīni maroke pērā i te rēneti, te pīni tīhi, me te pīni matomato
• Ngā hua citrus pērā i te aporo, te parakipere, te karaka, me te tangerines
• Ōti me te parani Ōti
• Raihi parauri

2. Whakawhāitihia te Ngako Kūpapa

Ko te ngako kukū he momo ngako e totoka ana i te pāmahana rūma. Ko ēnei e kitea nuitia ana i roto i:

• Ngā mīti tukatuka pērā i te hōtiti, te pēkana me te pepperoni.
• Ngā wahi mīti momona pērā i te rara poaka, te heihei kore kiri, me ngā wahi mīti kau momona.
• Ngā kai miraka ngako katoa – pata, kirīmi matotoru, tīhi kirīmi, me te miraka kawa (kirīmi kawa).
• I roto i te hinu kokonati me te hinu nikau.
• I roto i te kai parai hohonu.

Me whai ngako kukū ō tātou tinana kia ora tonu ai. Heoi, ki te kai tātou i ngā kai me te kore e tirotiro i ngā tapanga kai, ka nui ake pea te ngako kukū e kainga ana e tātou i tā tātou e whakaaro nei. Kia mōhio koe ki te nui o te ngako kukū kei roto i ngā kai e kainga ana e koe i ia wā, ka māmā ake te kimi huarahi hei whakaiti i taua ngako.

Tērā pea kei te whakaaro koe, "E hia te nui rawa?" He māmā noa iho, me ahu mai i te ngako kukū te 5% ki te 6% o ō kaora katoa o ia rā.

Hei tauira, kei roto i te hinu oriwa ētahi ngako kukū, engari nā ōna painga hauora he pai ki te tāpiri atu ki tō kai i runga i te whakaōrite (tata ki te whā punetēpu ia rā). Pērā anō hoki mō ngā āwōkātō me ngā nati wōnati. Ko te mea nui ko te titiro ki te momo kai e ahu mai ana te ngako. Mena nō ngā kai hauora te ngako kukū, kāore he aha ki te neke atu i te rohe kua tūtohutia. Mena kei te ruarua koe, kōrero ki tētahi tohunga kai, ka pātai atu he aha ngā pūtake ngako kukū me tango e koe, me ērā hoki ka taea e koe te pupuri i runga i te whakaōrite.

3. Kaua e kai i ngā ngako whakawhiti!

Ko te ngako whakawhiti he matū i hangaia mā te tāpiri i te hauwai ki te hinu huawhenua wai. I ngā wā o mua, ko ngā kai tere me ngā kai tukatuka ngā pūtake matua o te ngako whakawhiti i roto i ngā kai a te tangata. Nā te mea kei roto i aua kai he hinu kua whakapūmauhia te hauwai, ā, i hurihia hei ngako whakawhiti i te wā o te tukanga hanga. Heoi, i te tau 2018, i aukatia e te US Food and Drug Administration (FDA) te whakamahinga o ēnei hinu kua whakapūmauhia te hauwai ki roto i ngā kai.

Ahakoa he rongo pai tēnā, ehara i te mea kāore he kino o ngā kai tere me ngā kai tukatuka. Tērā pea he nui te ngako kukū i roto i ēnei kai. Waihoki, kei roto tonu pea ngā ngako whakawhiti i roto i ēnei kai nā te āhua o te tunu (pērā i te parai).Kāore e hiahiatia ana e tō tinana ngā ngako whakawhiti. He tino kino ki te hauora, ā, kāore he painga hauora o ngā kai kei roto. Nō reira, he pai ake te karo katoa i ēnei mēnā ka taea.

Hei whakawhāiti i te nui o ngā ngako trans i roto i tō kai, karohia te kai i ēnei mea:

• Kai tere
• Kai parai hohonu
• Ngā kai tunu arumoni pērā i ngā pihikete, ngā tōnati, me ngā keke reka

4. Kai i ngā Kai Taurite

I te wā e ngana ana ki te whakahaere i ngā taumata cholesterol mā te kai, he mea nui kia taka kai e whakauru ana i ēnei mea kia taurite:

• Hua
• Huawhenua
• Ngā witi (ina koa ko ngā mea he parani)
• Ngā kai whai pūmua (ika, heihei, hua manu , nati)
• Ngā kai miraka, ngā kai whakakapi rānei
• Ngā ngako (te momo pai)

Ina mōhio koe ki ngā kai hei whiriwhiri, me ngā kai hei whakakore, ka māmā ake te whakarite i ngā kai hauora, taurite hoki mō te ngākau.

Kai Mediterranean

E taunaki ana ngā tohunga kai i te Kai Mediterranean hei mahere kai hauora mō te ngākau. Ka taea e tēnei mahere te āwhina i te whakahaere i ō taumata cholesterol me te tautoko i ngā āhuatanga maha atu o tō hauora. Ki te whai koe i te Kai Mediterranean, ka:

• Whakamaherehia ō kai kia rite ki ngā kai tipu. Kei roto i tēnei ko ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā nati.
• Kai ika, heihei kikokore, kaimoana, hua manu, me ngā hua miraka kia rite te nui.
• Āta karohia te mīti whero, ngā kai parai, ngā kai reka, me ngā mea katoa i hangaia ki te paraoa mā.

Ko te mea nui ko te tūpato ki ngā momo ngako e kainga ana e koe. Ka whakaitihia e te kai Mediterranean te kai o ngā ngako kukū me ngā ngako whakawhiti, ka nui te pānga o tēnei ki ō taumata LDL.

A, mehemea ka whakahaere au i taku kai engari kāore taku cholesterol e heke?

Ka taea e ngā mea e kainga ana e koe te whakanui ake, te whakaiti rānei i te nui o te cholesterol i roto i tō toto. Engari, i ētahi wā, ahakoa te kaha o tō ngana, kāore pea e taea e koe te whakaheke i ō taumata cholesterol ki te taumata e hiahiatia ana. He maha ngā take mō tēnei.

• Te awe ira: Ka pāngia ō taumata cholesterol e ngā ira tuku iho i tētahi whakatipuranga ki tētahi whakatipuranga.
• Tau: I a tātou e pakeke haere ana, ka piki ake hoki ngā taumata o te cholesterol.
• Wā: He roa te wā ka kitea ai ngā hua o ngā huringa kai.