He manuhiri auau a Whaea Perera ki taku whare hauora. Ahakoa e 50 ōna tau, he tino ora ia, he harikoa hoki. Heoi, i tētahi rā tata nei, i tae mai ia ki te whare hauora me te kanohi mā.
"E te tākuta, kotahi noa te hua manu ka hoatu e au ki taku tama i te wiki. E tino mataku ana ahau mēnā ka kai ia i te toene hua manu, ka piki ake tōna cholesterol, ā, ka pāngia ia e te mate manawa!" tana kī.
He pakiwaitara nui te toene hua manu i roto i te ao o ēnei rā. Hei tākuta, ko taku kawenga he tautuhi i ēnei pakiwaitara, me te kī atu ki a koe mēnā he pono, he hē rānei. Nō reira, i tēnei rā, me kōrero tātou mēnā ka piki ake te cholesterol i te kai toene hua manu.
He aha tēnei cholesterol?
He tokomaha te hunga e mataku ana ina rongo i te kupu cholesterol. Engari he matū nui te cholesterol mō ō tātou tinana. E hiahiatia ana e ō tātou tinana hei hanga i ngā kiriuhi pūtau, hei whakaputa huaora D, hei hanga homoni, hei āwhina i te nakunaku.
Ko te nuinga o te cholesterol e hiahiatia ana e te tinana ka hangaia maoritia e te ate.
Kia taea ai te kawe i te cholesterol i roto i te toto, me herea ki ngā pūmua hei hanga i ngā lipoproteins. E rua ngā momo matua o ēnei:
- LDL (Lipoprotein Kiato Iti): Ka kiia tēnei ko te "cholesterol kino." Ina piki, ka hanga ki roto i ngā oko toto ka aukati i te rere o te toto.
- HDL (Ripoporoiti Kiato Teitei): Koinei te "kolesterol pai." Ka tangohia e ia te kolesterol LDL kino mai i ngā oko toto ka haria ki te ate hei whakakore.
Ka piki ake te cholesterol i te kai i ngā toene hua manu?
Kāore te taumata o te cholesterol i roto i ō tātou toto e whakatauhia tika ana e te cholesterol i roto i ngā kai e kainga ana e tātou. Kua kitea e ngā rangahau hauora kāore te kai i ngā toene hua manu e whakapiki i ngā taumata cholesterol i roto i te toto.
Engari ko te mea e kino ake ai te taumata o te cholesterol i roto i ō tātou toto ko te ngako kukū me te ngako whakawhiti i roto i ngā kai e kainga ana e tātou.
I pātai atu ahau ki a Whaea Perera, "Ahakoa kāore koe e hoatu he hua manu ki tāu tama, ka hokona e koe he kai poto māna hei kai i te wā o te akomanga?" I miharo ia, ā, ka mea, "Āe, e te Tākuta, ahakoa kāore ia e hoatu he hua manu ki a ia, ka hokona tonutia e ia he tapatapahi me he patties māna."
Koinā te raruraru! E mataku ana tātou ki te kai i ngā kai hauora pērā i ngā hua manu, engari ka kai tātou i ngā kai e kī ana i ngā ngako kukū kino pērā i ngā kai parai me ngā hua tunutunu, me te kore e mataku.
Te taumata tika o te cholesterol i roto i te tinana
Anei ngā uara tika mō tō taumata cholesterol toto (Lipid Profile):
| Momo cholesterol | Te taumata tika (mg/dL) |
|---|---|
| Kolesterol Katoa | I raro iho i te 200 |
| LDL (koiora kino) | I raro iho i te 100 |
| HDL (kolesterol pai) | Neke atu i te 40 mō ngā tāne / Neke atu i te 50 mō ngā wāhine |
| Ngā Triglycerides | I raro iho i te 150 |
He momo ngako ngā triglycerides e penapena ana i te pūngao nui mai i te kai e kainga ana e tātou. Ka nui ake te mōrearea o te mate manawa mēnā ka nui ake ngā taumata TG i roto i te tinana, me te nui haere hoki o te cholesterol LDL kino.
Kia mōhio koe i mua i tō taka ki roto i (ngā āhuatanga mōrearea)
He maha ngā take matua o te kore taurite o te cholesterol:
- Kai hauora kore: Te kai pinepine i te mīti whero, te pata, te tiihi, ngā kai māmā, me ngā kai parai hohonu.
- Kore mahi: Ka whakaitihia te cholesterol HDL pai e te kore whakakori tinana, ka whakapiki ake hoki i te cholesterol LDL kino.
- Te Momi hikareti: Ka kino te momi hikareti i ngā pakitara o ngā uaua toto, ka māmā ake te hanga o te cholesterol LDL i roto i ngā uaua toto.
- Ngā ira: Mena he nui te cholesterol (Familial Hypercholesterolemia) o tō whānau, he nui ake tō tūponotanga ki te pāngia e te mate ngakau i te wā taitamariki.
Me pēhea te whakaheke i te cholesterol me te kore e tango rongoā?
Ka taea e koe te whakahaere i tō cholesterol mā te whakamahi i ētahi whakarerekētanga māmā i roto i tō oranga o ia rā:
1. He kai hauora mō te ngākau
Kai i tētahi kai taurite i ia rā, kaua e whakawhāitihia ngā toene hua manu. Engari, whakawhāitihia te whakamahinga o ngā parai, te pata, te pata, me te hinu kokonati, ā, whakaurua ngā hua rākau, ngā huawhenua matomato, ngā ika (ina koa ko ngā ika hinuhinu pērā i te hāmana me te makarera), me ngā nati ki roto i tō kai.
2. Whakakorikori tinana i ia wā
Whakakorikori tinana 4-5 ngā rā i te wiki mō te 30 meneti i te rā. Mā ngā mahi māmā pēnei i te hikoi tere, te eke pahikara, te kaukau rānei ka āwhina i te whakapiki i ō taumata cholesterol HDL pai.
3. Whakahaerehia tō taumaha.
Mā te pupuri i te taumaha hauora mō tō teitei (BMI i waenga i te 18.5 - 24.9) ka āwhina i te pupuri i ngā taumata huka toto kia noho haumaru.
Ngā Mea Me Mahi, Ngā Mea Kaua e Mahi
| ✔️ Ngā mea hei mahi (Mahi) | ❌ Ngā mea kāore e tika ana |
|---|---|
| Kai i tētahi kai taurite, arā, he hua manu katoa me ngā toene hua manu. | Kaua e maka atu te toene hua manu i te wehi, engari kainga te mā anake. |
| Whakaitihia te whakamahinga o te hinu i te wā e tunu ana. | Kaua e kai pinepine i ngā hua tunu taro, ngā keke, ngā pēkana me ngā pātī. |
| I muri i te 40 tau, me whakahaere he whakamātautau Lipid Profile i te iti rawa kotahi i te tau. | Kaua e warewarehia te cholesterol nā te mea kāore he tohu. |
| Kai i ngā huawhenua me ngā hua hou i ia rā. | Kaua e kai paipa, kaua hoki e inu waipiro nui rawa. |
❓ Ētahi atu pātai pea āu (FAQ)
E hia ngā hua manu e tika ana kia kainga i te rā? ▼
Ka taea e te tangata hauora te kai haumaru i te 1 hua manu katoa ia rā (7 hua manu ia wiki). Ka taea e ngā kaitākaro me ngā kaiwhakakorikori tinana te kai i te nui atu i tēnei mēnā ka tohutohuhia e te rata. Heoi, me whakawhāiti te hunga mate huka kāore i te whakahaeretia, te hunga mate ngakau kino rānei i tā rātou kai ki te 3-4 hua manu ia wiki.
Me haere tonu taku tango i ngā pire cholesterol (statins)? ▼
Mena he tino tiketike te taumata o te cholesterol i roto i tō toto, he mōrearea rānei koe ki te mate ngakau, ka tohua pea e tō tākuta he rongoā statin. He tino morearea te whakamutu i te tango i ngā pire me te kore he tohutohu hauora, ā, me haere tonu te whakakori tinana me te kai i a koe e tango ana i ngā rongoā.
He rerekētanga kei waenganui i te kai i ngā hua parai me te kai i ngā hua kohuatia? ▼
Āe, tino pono. He tino hauora ngā hua manu kohuatia, ngā hua manu kohuatia rānei. Heoi, ina paraihia ngā hua manu, ka piki ake te ngako me te kaha o te kai mā te 50%. Nō reira, me whakawhāiti te kai i ngā hua manu parai.
Ka piki ake te cholesterol i te kai hinu kokonati ?
Nā te mea he nui te ngako kukū o te hinu kokonati, ka taea e te whakamahinga nui o te hinu kokonati te whakanui ake i te taumata o te cholesterol LDL kino i roto i te toto. Nō reira, he pai mō te hauora o te ngākau te whakawhāiti i te whakamahinga o te hinu kokonati i te tunu kai.
Ngā puna pūtaiao (Ngā tohutoro)
- 📚 Ngā Hua Manu me te Cholesterol: he rohe kei reira? - Aratohu Aroha o Heart UK
- 📚 Ngā Hua Manu me te Mōrearea o ngā Mate Ngākau: He Whakahōutanga o ngā Taunakitanga Hou - PubMed Central (PMC)
- 📚 Te hononga o te kai hua manu, ngā tohu pākia, me te mōrearea o ngā mate manawa - PubMed Central (PMC)
Ko te karere kawe kāinga tino nui
- Kua whakaūtia e ngā rangahau hauora kāore te kai i te toene hua manu e whakapiki i te taumata cholesterol i roto i te toto.
- Ko te mea tino nui e pā ana ki ngā taumata cholesterol i roto i te toto ko ngā ngako kukū me ngā ngako whakawhiti kino e kitea ana i roto i ngā kai tere, i ngā hua tunu taro, me ngā kai he nui te hinu.
- He tino haumaru te kai i te 7 hua manu i te wiki me ngā toene mō te tangata hauora, ā, ka whakaratohia he pūmua kounga teitei me te maha o ngā matūkai ki te tinana.
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