'Āe, he cholesterol tōku, me mutu taku kai i ngā hua manu me ngā kōura.' Kei te whakaaro koe pērā anō hoki? Inaa, he tokomaha ngā tāngata o tō tātou whenua e mataku ana ina rongo rātou i te kupu 'cholesterol'. E mōhio ana tātou he kino ngā kai hinuhinu, ngā kai parai, me ngā mīti momona mō te tinana. Engari ka miharo koe mēnā ka kī tātou ehara i te mea he kino ngā kai katoa kei roto he cholesterol. I tēnei rā kei te kōrero tātou mō ētahi kai he pai mō te tinana, he hauora hoki, ahakoa he nui te cholesterol.
Ko te cholesterol pai, ko te cholesterol kino: He aha te rerekētanga?
Tuatahi, kia mārama tātou ki tēnei. Ehara i te mea he ōrite katoa ngā cholesterol i roto i ō tātou tinana. E rua ngā momo matua.
1. LDL (Lipoprotein iti-kiato): Koinei te mea e kiia nei e tātou ko te 'cholesterol kino' . He māmā noa iho, ka rite ki te ware pi ki ngā pakitara o ō tātou uaua toto, ā, ka taea te aukati i a rātou. He rite ki te paru i roto i te paipa wai e āta purua haere ana.
2. HDL (Ripoporoiti Matotoru-Teitei): Koinei te mea e kiia nei e tātou ko te 'cholesterol pai' . Ko tā te HDL he kohi i te cholesterol kino (LDL) kua hangai ki roto i ngā uaua ka haria ki tō tātou ate ki reira ka taea te tukatuka. Arā, he rite te HDL ki te taraka para, e horoi ana i ngā uaua.
Ko te mea nui hei whakaaroaro ko te nui o te ngako kukū i roto i tētahi kai, kaua ko te nui o te cholesterol kei roto. He maha ngā wā ko tēnei ngako kukū te mea e whakararuraru ana i ō tātou taumata cholesterol.
Āe, kia tirohia tātou he aha ngā kai ka taea e koe te kai me te kore e mataku ahakoa he cholesterol tōu, me ngā kai hoki e pai ana mō te tinana.
He hua manu: He hoa i mataku tonu
Ina whakaaro te nuinga o te tangata ki ngā hua manu, ko te cholesterol te mea e whakaarohia ana e rātou. Ae, he pono tērā. Kei roto i tētahi hua manu nui te 169 mirikaramu o te cholesterol. Ko te kai e taunakitia ana mō ia rā ko te 300 mirikaramu. Mena he nui te cholesterol o tētahi o tō whānau, e kī ana ngā tākuta kia whakawhāitihia ki te 200 mirikaramu ia rā.
Engari... he kai tino pai ngā hua manu, e kī ana i ngā huaora, te rino, me te pūmua. He iti rawa hoki te ngako kukū . Nō reira, he pai te kai i ngā hua manu katoa e toru, e whā rānei i te wiki. Ko te raru i konei ko te toene. Ki te āwangawanga koe mō te cholesterol, ka taea e koe te kai i ngā mā hua manu anake. Pērā ai ka whiwhi koe i te pūmua me te kore cholesterol.
Hāmana me te tātini: te hoa o te ngākau i roto i te kēne
Kia whakaarohia ngā ika kēne (tāmana/tātini) e pai ana tātou katoa ki te kai. He 131 mirikaramu te nui o te cholesterol i roto i tētahi kēne tāmana i roto i te hinu. Heoi, e whakaaro ana te American Heart Association he kai hauora tēnei mō te ngākau - engari me kai noa i roto i te rahinga iti . He pai te kai i ngā tūnga tāmana/tātini e rua, 115-karamu te rahinga i te wiki.
Ko te makutu o ēnei ika ko ngā waikawa ngako omega-3 . Kāore e taea e ō tātou tinana te hanga i ēnei, me tiki mai i ā tātou kai. Ka āwhina ngā Omega-3 ki te whakahaere i te momo ngako i roto i ō tātou toto e kiia nei ko ngā triglycerides. Ki te piki ake ēnei triglycerides, ka kino pea ki te ngākau.
Kōura, Wheke, me te Pāpaka (Mataitai): Kaua e mataku, whiriwhiria ma te whakaaro nui
Ina whakaaro koe ki te kōura, ka puta ake te cholesterol ki te hinengaro. Ki te kai koe i te 12 ngā kōura nui, ka tāpirihia e koe te 130 mirikaramu o te cholesterol ki tō tinana. Engari ko te mea miharo ko te iti rawa o te ngako kei roto i tēnei nui o te kōura, tata ki te 2 karamu. Engari, he kai nui ngā kōura i ngā matūkai pēnei i ngā huaora B, te pūmua, te selenium, me te konutea. Ka āwhina hoki ngā waikawa ngako kore-kukū i roto i te kōura ki te whakanui ake i te taumata o te cholesterol pai (HDL) i roto i tō tātou tinana.
Nō reira, i muri i te kōrero ki tō tākuta, ehara i te mea nui te kai i tētahi kōura iti kotahi, e rua rānei i te wiki. He iti ake te cholesterol o ngā kaimoana pērā i te pāpaka me te wheke i te kōura. He pai ake ngā kai pērā i te kūtai me te kūtai. He iti te cholesterol me te ngako o ēnei kai e rua.
Kia mātau i te wā e whiriwhiri ana i ngā mīti.
Ki te titiro ki te ripanga, te āhua nei he iti te cholesterol i roto i te mīti kau, engari he rerekē te pono. Me titiro tātou ki tēnei i roto i tētahi ripanga.
| Momo kai (tata ki te 115 karamu) | Korekore (tata) | Ngā mea hei mōhio |
|---|---|---|
| Kōura nui (tata ki te 12) | 130 mirigramu | He tino iti te ngako (tata ki te 2 karamu). Kāore rawa he ngako kukū. |
| Mīti kau me te ngako | 110 mg | He tino nui te ngako (tata ki te 20 karamu). Ko te ngako kukū e tae ana ki te 10 karamu. He tino kino tēnei mō te ngākau. |
| Mīti kau kikokore | 45 mg | He tino iti te cholesterol me te ngako kukū. He kōwhiringa pai. |
| Heihei kore kiri | 60 mg | He iti te ngako. He kōwhiringa tino hauora. |
Kei te mārama koe? Ehara te raruraru i te cholesterol tonu, engari i te nui o te ngako e puta mai ana i te mīti. Nō reira, ki te kai koe i te mīti, whiriwhiria ngā mīti kikokore, tangohia ngā wāhanga momona, ngako. Ki te kai koe i te mīti kau, whiriwhiria ngā tapahi kikokore (filet, sirloin). He pai ake, kai i ngā mīti iti-ngako, pērā i te heihei kore kiri.
He iti nei te mōhiotanga tāpiri...
E kī ana ētahi he iti iho te cholesterol i roto i te mīti kau whāngai tarutaru. Engari kua whakaatuhia e ngā rangahau mēnā he ōrite te nui o te ngako, kāore he rerekētanga nui o ngā taumata cholesterol. Heoi, he nui ake ngā omega-3 i roto i te mīti kau whāngai tarutaru, engari he iti ake te ngako kukū.
Kāore e taea e koe te kai i te nui e hiahia ana koe? Ka taea e koe, i tēnei ara!
Ehara i te mea me kaua rawa koe e kai i ō kai tino pai, engari he nui te cholesterol i roto (ā, kāore pea i te tino hauora). Mena he hauora tō kai i te nuinga o te wā, kāore he he o te kai i ō kai tino pai i ia wā, i ia wā . Ko te raruraru ko te kai i aua kai i ia rā. Ko te mea nui i konei ko te taurite me te whakaōrite .
Mena he āwangawanga āu mō te cholesterol, mēnā rānei he mate manawa tō tētahi o tō whānau, ko te mea pai ko te kōrero ki tō tākuta whānau me te tiki tohutohu mō te kai e pai ana mōu.
Karere Tangohia ki te Kāinga
- Kāore e tika kia wehingia ngā kai katoa kei roto te cholesterol. Ko ētahi kai he nui te cholesterol (he hua manu, he hāmana, he kōura) he pai mō tō hauora.
- He mea nui ake te manukanuka ki te nui o te ngako kukū i roto i tētahi kai i te nui o te cholesterol kei roto.
- Ko te HDL te cholesterol 'pai' e horoi ana i ngā uaua. Ko te LDL te cholesterol 'kino' e hangai ana i roto i ngā uaua.
- He hua manu, he hāmana, he mīti kikokore, me ētahi kaimoana, kia taurite, kia tika hoki te whakariteKa taea e te kai te whakarato i ngā painga hauora.
- Me kōrero tonu ki tō tākuta kia kitea ai te kai pai mōu i runga i tō āhua hauora me tō hītori whānau.
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