Te mahi i te rā katoa... te oma haereere tae noa ki te pō... I tēnei ao pukumahi, kei hea te wā ki te tunu kai me te kai i tetahi mea, tika? He tokomaha o tātou kua taunga ki te hoko i tetahi mea mai i te toa, ki te hoko kai tere rānei. He māmā noa iho, engari he ngoikoretanga nui. He nui te hinu, te tote, me te huka i roto i te nuinga o ēnei kai. He iti noa iho hoki ngā matūkai e hiahiatia ana e ō tātou tinana, pērā i te konupūmā, ngā waikawa ngako omega-3, me te muka. Kaua e manukanuka, ka taea e koe te hanga i tētahi kai hauora e pai ana mō tō oranga pukumahi. Ko te mea anake e hiahiatia ana ko te hokohoko atamai me te pupuri i ngā kai hauora kia tata ki te ringa.
Tuatahi, he aha te cholesterol?
He whakarāpopototanga, he matū hinuhinu te cholesterol i roto i ō tātou tinana. He mea nui mō ngā mahi maha, pērā i te hanga homoni me te whakaputa huaora D. Engari ka tīmata te raruraru ina nui rawa. E rua ngā momo matua o te cholesterol.
1. LDL (Lipoprotein iti-kiato): Ka kiia tēnei ko te "cholesterol kino." Koinei te take e puta ai ngā raruraru. Ina teitei ngā taumata LDL, ka tīmata te hanga ki runga i ngā pakitara o ō tātou uaua toto. He rite ki te paru e hanga ana i roto i te paipa wai. I roto i te wā, ka taea e ēnei putunga (e kiia nei ko ngā 'plaques') te whakawhāiti i ngā uaua toto, ā, i ētahi wā ka ārai katoa i a rātou. Koinei te take e puta ai ngā mate kino pēnei i te mate manawa me te whiu .
2. HDL (Ripoporoiti Matotoru-Teitei): Ka kiia tēnei ko te "cholesterol pai" . Ko tana mahi he kohi i te cholesterol kino kāore e hiahiatia ana i roto i te tinana ka tukuna ki te ate. Ka tangohia e te ate i te tinana. Ko te tikanga he tino pai te pupuri i ngā taumata HDL kia teitei mō te hauora o te ngākau.
Nō reira, ko tā tātou whāinga he whakaiti i te cholesterol kino (LDL) me te pupuri i te taumata cholesterol pai (HDL) ki te taumata hauora.
Ngā mea hei tāpiri atu ki tō kai hei whakaiti i te cholesterol
Ehara i te mea ko te whakaheke i te cholesterol anake te kai pai. Ka taea hoki e ia te āwhina ki te whakahaere i tō toto toto, te whakapakari i tō pūnaha ārai mate, me te tiaki i ngā mate manawa, te whiu, me ētahi momo mate pukupuku. Nō reira, kaua e wareware ki te tāpiri i ēnei taonga ki tō rārangi hokohoko i te wā e haere ana koe ki te toa.
Huawhenua me ngā hua tae kanapa
Ko ngā huawhenua me ngā hua te tūāpapa o tētahi kai hauora. He iti noa iho te cholesterol me te ngako i roto. He nui rawa ngā muka me ngā antioxidants, ka āwhina i te whakaheke i te cholesterol kino.
- Huawhenua:Kai i ngā huawhenua o ngā tae rerekē, pērā i te pīnihi, te kāreti, me te kareparāoa, te pūrokoro, te kāpeti, te kāreti, te pīti, te paukena, te okra, me te pepa pere.
- Hua: Kai i ngā hua pēnei i te karaka, te karepe, te aporo, te kuawa, te āwokato, me ngā hua (rōpere, pūriri) i ia wā.
Te Mana o ngā Witi Katoa
He kai tino nui ngā witi katoa i roto i te muka, i te warowaihā matatini, me te pūmua. Ka whakaratohia e ēnei he pūngao ki te tinana, ā, ka āwhina hoki ki te whakahaere i te cholesterol.
- Ngā kōwhiringa pai: Ōti, parei, raihi parauri (raihi whero), pīni kikī, pīni kikī, pī, pīni kakariki.
- Ki te hoko kai koe i roto i te takai: Ki te hoko taro, rimurapa, pata rānei, tirohia te tapanga kia kite ai mēnā he "witi katoa" he "witi katoa" rānei te mea i hangaia ai. Waihoki, kia tino whiriwhiria ngā mea he iti rawa te huka me te tote.
- He mea hei mōhio: He mate pāwera ki te kuruteni, he mate Celiac rānei ētahi tāngata, ā, me whiriwhiri e rātou ngā witi kore-kuruteni kia rite ki ngā tohutohu a tā rātou tākuta.
Mīti me te pūmua e ora ai te ngākau
He mea nui te pūmua mō ō tātou tinana, engari me tino tupato te tangata he nui te cholesterol i te wā e whiriwhiri ana i te pūmua.
- Mīti: Tangohia te kiri o te manu, ka whiriwhiri i ngā wahi kikokore, pērā i te uma heihei. Mena kei te kai koe i te mīti kau, i te poaka rānei, whiriwhiria ngā "wahi kikokore" (hei tauira, te mīti poro, te mīti poro). Ina hoko mīti koe, rapua he tapanga e kī ana "92% kore-ngako" neke atu rānei.
- Ika: Kai ika hinuhinu pērā i te hāmana, te tuna, te makarera, me te sardine i te iti rawa kia rua ngā wā i te wiki. He tino pai ngā omega-3 i roto i ēnei kai mō te ngākau.
- Ngā pūmua tipu: Koinei ngā kōwhiringa pai rawa atu. Tāpirihia ngā mea pēnei i te rēneti, te pīni kikī, te pīni, te pīni kakariki, me te pīni soya (Pīni Soya/Edamame) ki roto i tō kai i ia wā. He iti te ngako o ēnei, ā, he nui te muka.
Me tino matara atu i ēnei kai!
He mea nui te kai i ngā kai pai, me te karo i ngā kai kino hei whakahaere i te cholesterol. Anei tētahi rārangi poto hei āwhina i a koe ki te tautuhi i ō hoariri.
| Kāwai kai hei karo | Ngā tauira me te take he kino |
|---|---|
| Ngako Kūpapa | Ngā tauira:Ngā wāhanga momona o te mīti, te kiri heihei, te pata, te tiihi, te hinu kokonati nui rawa, te hinu nikau. Take: Ka piki tika ake ēnei i ngā taumata o te cholesterol kino (LDL). |
| Ngako Whakawhiti | Tauira: ngā hua tunu (ngā keke, ētahi keke), te pata, ngā kai parai (ngā parai parai, ngā rōra), ngā nūru inamata. Take: Koinei ngā hoariri kino rawa atu o te cholesterol. Ehara i te mea ka whakanui noa i te LDL, engari ka whakaitihia hoki te HDL (te cholesterol pai). |
| Ngā Kai Tukatuka | Tauira: hōtiti, mītiporo, pēkana, mīti kēne, hupa kua tākaihia. Take: He nui rawa te tote, te huka, me ngā ngako kino kei roto i ēnei. |
| Ngā inu me ngā kai huka | Tauira: ngā inu ngāwari, ngā inu huarākau kua takaihia, ngā keke, ngā pihikete, te tōfi, te aihikirīmi. Take: Ka piki te taumaha i te nui rawa o te huka, ā, ka pā kino hoki ki ngā taumata cholesterol. |
Te hiranga o te kōrero ki tō tākuta
Ahakoa ka taea e koe te mahi i ēnei mea i te kāinga, he mate te cholesterol e hiahia ana ki te tohutohu hauora.
He mea tino nui te kai tōtika, engari i ētahi wā, kāore pea e ranea te kai tōtika me te whakakori tinana anake hei whakahaere i ngā taumata cholesterol.
Mā tō tākuta e whakatau tō taumata cholesterol, tō mōrearea, me te mea me rongoā koe. Me tango pea koe i ngā rongoā pēnei i te statins. Nō reira, he mea nui kia kite tonu koe i tō tākuta, kia whakamātauria ō toto, kia whai hoki i āna tohutohu. Kaua rawa e tango rongoā i runga i ngā kōrero noa, i te whare rongoā rānei. Me motuhake tō mahere maimoatanga ki a koe.
Karere Tangohia ki te Kāinga
- Ehara te cholesterol i te mea hei wehi, engari ka taea te whakahaere tika.
- Whakakīia tō pereti ki ngā huawhenua karakara, ki ngā hua rākau, ki ngā witi katoa, me ngā pūmua kikokore.
- Ki te taea, me karo i ngā kai parai, ngā kai kua tākaihia, ngā kai kua tukatukahia, me ngā kai he nui te huka.
- Haunga te kai pai, he nui te āwhina o te whakakori tinana o ia rā ki te whakahaere i te cholesterol.
- Ko te mea nui, me kōrero tonu ki tō tākuta mō ō taumata cholesterol me te maimoatanga, ā, me whai i āna tohutohu.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero