He kai tino whai kiko, he ngāwari ki te tiki, he iti hoki te utu, he nui hoki te pūmua. Engari ina tae ki te kai i ngā hua manu, ka whakaaro tonu te nuinga ki te cholesterol, tika? He tokomaha te hunga e mataku ana "ki te kai koe i ngā hua manu, ka pāngia koe e te cholesterol." He aha te pono o tēnei kōrero? He pai, he kino rānei te kai i ngā hua manu mō te tinana? Me kōrero tātou mō tēnei i roto i tētahi huarahi māmā e mārama ai te katoa.
Tuatahi, he aha te cholesterol?
He whakarāpopototanga noa iho, he matū ware pi te cholesterol e kitea ana i roto i ō tātou toto. Ehara i te mea kino rawa, e ai ki ētahi. Inaa, he mea nui te cholesterol mō ngā mahi nui o roto i ō tātou tinana, pērā i te hanga pūtau hauora, te whakaputa huaora D, me te whakaputa homoni.
Whakaarohia tēnei: 80% o te cholesterol e hiahiatia ana e tō tinana, he nui te nui, ka hangaia i roto i tō ate me ō whekau. He iti noa iho, tata ki te 20%, ka tāpirihia ki tō tinana mai i ngā kai e kainga ana e tātou.
Ko te tikanga he mea e hiahiatia ana e ō tātou tinana te cholesterol. Engari, pērā i ngā mea katoa, ko te raruraru ko te nui rawa.
Te kōrero mō te cholesterol 'pai' me te cholesterol 'kino'
Kua rongo pea koe i te kupu 'cholesterol pai' me te 'cholesterol kino'. Koinei te mea e tupu ana. Kāore e taea e te cholesterol te haere mā roto i te toto. Nō reira ka haereere huri noa i te tinana i roto i ngā matūriki rite ki te waka (lipoproteins) he mea hanga mai i ngā pūmua. Me ako tātou mō ngā momo matua e rua o ēnei waka.
| Momo cholesterol | Kei te aha koe? | Te ingoa e karangatia ana e mātou |
|---|---|---|
| LDL (Ngaropūmua Matotoru-Iti) | Koinei te momo ka tango i te cholesterol ka whakatakoto ki roto i ngā kiko o te tinana. Mēnā ka piki ake, ka taea te hanga ki roto i ngā oko toto ka ārai i a rātou. Ka taea e tēnei te arahi ki ngā mate kino pērā i te mate manawa me te whiu. | Korekore 'kino' |
| HDL (Ngaropūmua Matotoru-Teitei) | Ka kohia e tēnei momo cholesterol te cholesterol taikaha i roto i te tinana, ka whakahokia ki te ate. Kātahi ka tangohia e te ate i te tinana. Nō reira, he tino pai mō te tinana. | Kolesterol 'pai' |
He aha ngā mōrearea o te cholesterol tiketike?
He mea tino nui te āhua o tō tātou noho hei whakahaere i ngā taumata cholesterol. He nui ake te mōrearea o ētahi tāngata ki te pāngia e te cholesterol. Kia tirohia tātou he aha rātou.
- Mate Huka Momo 2: Ka taea e te mate huka te whakaiti i te taumata o te cholesterol 'pai' (HDL) me te nui o tētahi atu momo ngako e kiia nei ko ngā triglycerides, he take mōrearea ēnei mō te mate ngakau.
- Momonatanga: Ka taea e te taumaha nui te whakanui ake i te cholesterol 'kino' (LDL) me te whakaheke i te cholesterol 'pai' (HDL). Ka taea e tēnei te arahi ki ngā raruraru pēnei i te mate ngakau me te toto toto tiketike.
- Ngā āhuatanga tuku iho: Ka pāngia ētahi tāngata e te āhuatanga e kiia nei ko te Familial Hypercholesterolemia (FH), he āhuatanga ira e ahu mai ana i roto i te whānau.
- Ngā whanonga kino o te noho: Koinei te mea tino nui.
- Te kai pinepine i ngā hinu kararehe, te waiu kokonati, me ngā kai e nui ana te ngako kukū me te ngako whakawhiti.
- Kāore e mahi ana i tētahi mahi whakakori tinana.
- Te momi hikareti.
He nui te tūponotanga ka piki ake te taumata o te cholesterol i roto i ēnei whanonga.
Nā, he aha te kai o te hua manu?
He kai tino pai te hua manu, he iti, engari he kai whai kiko. Whakaarohia, e 72 noa iho ngā kaora o te hua manu nui. Engari e 6 karamu te pūmua. Hei tāpiri, kei roto i ngā hua manu te lutein me te zeaxanthin, he pai mō ngā kanohi, me te choline, he pai mō te roro me ngā io, me ngā huaora A, B, me te D.
Heoi, kei roto i te hua manu nui te 186 mirigramu o te cholesterol. He mea nui, kei roto i te toene hua manu anake ēnei cholesterol katoa. Kāore he cholesterol i roto i te mā hua manu.
E hia ngā hua manu i te rā he pai mō te tinana?
Koinei te raruraru nui rawa atu mō te katoa.
Mō te tangata hauora whānuitia, kāore he take mōrearea kē atu, he haumaru te kai i te hua manu kotahi i te rā. Kua kitea e ngā rangahau kāore e whakanui ake i te mōrearea o te mate manawa, te whiu rānei.
Heoi, ki te mea kei roto koe i tētahi o ngā rōpū mōrearea kua whakahuatia ake nei (arā, he tangata mate huka, he toto toto tiketike, he mate ngakau, he momona rānei), he mea pai kia kaua e neke atu i te toru ngā hua manu katoa e kainga e koe i ia wiki.
He aha atu ngā mea hei whakaaroaro māu i te wā e kai ana i ngā hua manu?
Ki te pai koe ki ngā hua manu engari kei te āwangawanga koe mō te cholesterol, ka taea e koe te tango i te toene ka kai i te mā anake. Kāore he cholesterol o te mā, engari he nui tonu te pūmua.
Ko tētahi atu mea nui ko te āhua o tā tātou kai i ngā hua manu. Whakaarohia, ehara i te mea ko ngā hua manu anake tā tātou e kai ana. Ina hanga e tātou he omelet me ngā mea pēnei i te pata, te tiihi, te pēkana, te hōtiti, ā, ka kainga tahi me te taro, he nui te cholesterol ka tāpirihia ki te tinana mai i aua kai kē atu. Nō reira, me tūpato tātou ehara i te mea ko ngā hua manu anake, engari ko ngā mea hoki e kainga tahitia ana e tātou. He maha ngā wā he pai ake te kai i ngā hua manu kohuatia i te parai ki te hinu.
Ko te mea nui ko te kōrero ki tō tākuta mō ō taumata cholesterol me tō hauora. Ka taea e ia te arotake i tō pūrongo Kōtaha Lipid me te hoatu i ngā tohutohu pai rawa atu ki a koe.
Karere Tangohia ki te Kāinga
- He mea e hiahiatia ana e te tinana te cholesterol, engari ko te raruraru ko te pikinga ake o ngā taumata o te cholesterol 'kino' (LDL).
- He mea haumaru te kai a te pakeke hauora i te hua manu kotahi i te rā.
- Mena he mate huka tōu, he mate ngakau, he mate mōrearea rānei, he pai ake te whakawhāiti i a koe ki te toru ngā hua manu i te wiki, ka toro atu ki tō tākuta.
- Kei roto i te toene te katoa o te cholesterol i roto i te hua manu. Kāore he cholesterol i roto i te mā.
- He mea tino nui hoki kia tūpato ki te tunu i ngā hua manu me ngā kai kē atu ka kainga tahitia e koe (pata, hinu, tiihi).
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