Kua kōrerotia atu rānei e te tākuta he teitei te taumata o te cholesterol i roto i tō toto? Ina tupu tēnā, ka tino manukanuka koe mō ngā mea hei kai, me ngā mea kāore e kai, tika? Kaua e manukanuka, he raruraru tēnei e pā ana ki te tini o te tangata. I tēnei rā, ka kōrerohia tēnei e tātou, me pēhea te mahi, i roto i tētahi huarahi tino māmā, me te mea kei te kōrero tātou ki tētahi hoa.
Tuatahi, he aha te cholesterol?
He kupu ngāwari noa iho, he momo ngako e hiahiatia ana e te tinana te cholesterol. He mea nui mō ngā mahi maha, mai i te hanga i ō tātou pūtau ki te whakaputa homoni. Engari ka tīmata te raruraru ina nui rawa te cholesterol i roto i te tinana.
E rua ngā momo cholesterol i roto i ō tātou toto.
1. LDL (Lipoprotein iti-kiato): Koinei te mea e kiia nei e tātou ko te "cholesterol kino." Ina nui haere ēnei, ka nui haere ki roto i ō tātou uaua toto, ka whakawhāiti i a rātou, ā, ka ara ake te ara mō ngā mate kino pēnei i te mate manawa me te whiu.
2. HDL (Ripoporoiti Matotoru-Teitei): Ka kiia tēnei he "kolesterol pai". Ka tangohia e ia te kolesterol kino mai i ngā uaua ka haria ki te ate. Nō reira, he rite ki tō tātou hoa.
Ko ngā kai e kainga ana e tātou ka whakapiki tika i te taumata o te cholesterol kino (LDL) i roto i ō tātou toto. Ko ngā ngako kukū me ngā ngako whakawhiti, inā koa ko ērā e kitea ana i roto i ngā hua kararehe, ngā hua miraka, me ētahi hinu (pērā i te hinu nikau me te hinu kokonati), koia ngā tino take o tēnei.
Ka tino heke iho rānei ō taumata cholesterol mēnā ka whakaitihia e koe ngā kai e whakapiki ake ana i te cholesterol?
Āe, tino tika! Ka taea e koe te hanga rerekētanga nui mā te tāpiri me te tango i ngā mea mai i tō kai. Mā te tāpiri i ngā hua rākau, huawhenua, pīni, nati, me ngā ngako pai ka āwhina i te whakaheke i te cholesterol kino (LDL).
Ehara i te mea ka whakaiti noa te kai pai i te cholesterol, engari ka whakahaere anō hoki i tō toto toto, ka whakapakari i tō pūnaha ārai mate, ā, ka āwhina ki te tiaki i a koe mai i ngā mate manawa, te whiu me ētahi mate pukupuku.
Nā, kia tirohia tātou he aha ngā mea hei kawe mai i te toa, me ngā mea hei whakarērea.
| Te whiriwhiri i ngā kai hei whakahaere i te cholesterol | |
|---|---|
| Ngā mea hei tāpiri atu ki te kai (pai) | Ngā mea me whakaiti, me whakamutu rānei i te nui rawa e taea ana (kino) |
| Hua hou, huawhenua me ngā otaota | Mīti tukatuka - hōtiti, pēkana |
| Ngā witi (ōti, parei, rai) me ngā witi kei roto he parani | Ngā hua tunu (pērā i ngā keke, pihikete) kei roto ngā ngako whakawhiti |
| Heihei kore kiri, ika (tāmana, tuna) | Ngā kai tere parai |
| Ngā nati pīni (pīni, pīni, pīni soya) | Ngā inu huka nui (houra, inu reka) me ngā mea reka |
| Nati (pīnati, nati wōnati, aramona) | Ngā kai tukatuka me ngā ranu he nui te tote |
| Ngā hua miraka iti-ngako (yoghurt iti-ngako, miraka) | Mīti whero momona-nui (pīhi, poaka) |
| Ngā hinu pai (hinu oriwa, hinu canola) | Ngā kai tio he nui te huka me te ngako (pīta tio, me ētahi atu) |
He aha ngā mea tino pai hei tāpiri atu ki te kai?
Ngā hua, ngā huawhenua me ngā otaota
Me waiho ēnei hei tūāpapa mō tāu kai. Kai i ngā hua me ngā huawhenua kanapa. Whakaarohia ngā hua rākau, karepe, karaka, āporo, tōmato, kūmara, pūrokoro, pīnihi, kāreti, pīnihi, paukena, kūkini, me ētahi atu. He kore-kolesterol ēnei kai, ā, he iti rawa te ngako. He nui hoki te muka, ka whakaiti i te mimiti o te kolesterol ki roto i te tinana.
Ngā Witi Katoa
Tāpirihia te ōti, te parei, te quinoa, me ngā taro witi katoa me ngā rimurapa ki tō kai. Ka āwhina te muka wairewa i roto i ēnei kai ki te whakaheke i te cholesterol kino. He tikanga pai te kai i ētahi ōti mō te parakuihi. Engari mō ngā witi kua tākaihia,Kaua e wareware ki te tirotiro i te tapanga hei whiriwhiri i ngā mea he iti te huka me te tote.
Mīti, ika me ngā nati
Kōwhiria he heihei me he tīki kāore he kiri. Ki te kai koe i te mīti whero (pīhi, poaka), whiriwhiria ngā mīti kikokore . Āta karohia ngā mīti tukatuka pērā i te hōtiti me te mītiporo i ngā wā katoa e taea ana.
Engari, tāpirihia ngā pīni whai pūmua pērā i te pīni kikī, te rēneti, te pīni, me te pīni soya ki tāu kai. He tino pai ēnei mō te ngākau.
Ngā kai e whai kiko ana i te Omega-3
He momo waikawa ngako ēnei e tino pai ana mō te ngākau. I te nuinga o te wā, kāore tātou e kai nui ana i ēnei. Kei roto i ngā ika hinuhinu pēnei i te hāmana, te tuna, te makarela, me te hereni. Kei roto hoki i ngā nati, ngā purapura chia, me te purapura harakeke whenua ngā omega-3 tipu.
Ngā hua miraka iti-ngako me ngā hinu "pai"
I te hoko miraka kawa me te miraka, whiriwhiria ngā momo iti te ngako, ngā momo kore ngako rānei. Ki te kai koe i te tiihi, me iti ake te kai.
Whakamahia ngā hinu huawhenua pēnei i te hinu oriwa, te hinu canola, me te hinu putirā hei utu mō te pata mō te tunu kai me te parai. Ka āwhina hoki ēnei ki te whakanui ake i ngā taumata o te cholesterol "pai" (HDL).
Ko ngā kai tino kino rawa atu me karo rawa
Ngā kai kei roto ngā ngako whakawhiti
Koinei ngā momo ngako kino rawa atu. Ehara i te mea ka whakanui ake i te cholesterol kino (LDL) anake, engari ka whakaitihia hoki te cholesterol pai (HDL). I tō tātou whenua, he maha ngā hua tunu kai (pēhi, rōra, pihikete), pata, me ngā kai tere ka kitea pea ēnei. Mena kei te tapanga kai te kī "hinu hauwai-haurua", kei roto ngā ngako whakawhiti.
Ngā kai he nui te huka
Ahakoa kāore te huka e whakapiki tika i te cholesterol, ka taea e te kai nui rawa te whakanui i te taumaha, te mate huka, me te taumata cholesterol teitei nā te putunga ngako i roto i te ate. Whakaitihia te kai i ngā inu huka, ngā keke, te aihikirīmi, me te tiakarete tōffee. Kia tūpato hoki ki ngā ranu he huka huna kei roto (te ketchup, te ranu spaghetti), me ētahi pata parakuihi .
Mīti tukatuka me te tote nui
He nui te ngako kukū me te cholesterol i roto i ngā mīti tukatuka pērā i te hōtiti, te pēkana, me te hāmi. Waihoki, mā te nui rawa o te tote ka piki ake te toto toto. Ka nui hoki te tote i roto i ngā ika kēne, ngā putea hupa, me ngā nūru inamata. Ko te nui o te tote e hiahiatia ana e koe i ia rā he iti iho i te tīpune kotahi. Nō reira, whakaarohia te nui o te tote e kainga ana e koe.
Kia maumahara ki ēnei mea i te wā e hokohoko ana.
- Kaua e haere ki te toa ina hiakai koe: Ina haere koe ki te toa ina hiakai koe, ka nui ake te tūponotanga ka hoko koe i ngā kai kāore e hiahiatia ana, kāore hoki i te hauora.
- Pānuihia ngā tapanga: Tirohia te rārangi kai kei runga i ngā kete kai. Whakarārangihia ngā kai tino nui i te tuatahi. Kōwhiria ngā kai he iti te huka, te tote, me te ngako kukū .
- Kōrero ki tō tākuta:Kōrero ki tō tākuta, ki tō kai hauora rānei, mō tētahi mahere kai e tika ana māu, i runga i ō taumata cholesterol. Me tīmata pea koe ki te tango rongoā.
He uaua pea ēnei huringa ki te mahi i roto i te pō kotahi. Engari ngana ki te mahi mārire, takitahi. Koinei te haumitanga nui rawa atu ka taea e koe te mahi ki tō ngākau.
Karere Tangohia ki te Kāinga
- Ka pā tika te taumata o te cholesterol i roto i tō toto ki te hauora o tō ngākau. Ko te whāinga he whakaiti i te cholesterol LDL "kino" me te whakanui ake i te cholesterol HDL "pai" .
- Tāpirihia he hua hou, he huawhenua, he pīni, he witi katoa, me he nati ki roto i tō kai. Ka āwhina te muka i roto i ēnei kai ki te whakaheke i te cholesterol.
- Me karo i ngā mīti tukatuka (sōsisi), ngā hua tunu (pēke), ngā kai parai hohonu, me ngā kai me ngā inu he nui te huka . Koinei ngā hoariri matua.
- Whakamahia ngā hinu pai pērā i te hinu oriwa me te hinu canola mō te tunu kai. Kai ika, ina koa ko ngā ika hinuhinu, kia rua ngā wā i te wiki.
- Haunga te whakarerekē i tāu kai, he mea nui anō hoki te whakakori tinana auau, te whakamutu i te kai paipa, me te whakahaere taumaha hei whakahaere i te cholesterol.
- Mena he āwangawanga āu mō te cholesterol, me kōrero koe ki tō tākuta kia whiwhi ai i ngā tohutohu tika.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero