Ina kī mai tō tākuta he nui tō cholesterol, tera pea koe e whakaaro ana, "He aha atu anō taku e taea ai i tua atu i te tango rongoā?" He maha ngā hua me ngā tāpiringa taiao kei te mākete i ēnei rā e kī ana ka taea e rātou te whakaheke i te cholesterol. Engari i mua i te whakamahi i tētahi o ēnei hua, he mea nui kia kōrero koe ki tō tākuta. Ahakoa he āwhina ētahi hua, ko ētahi kāore pea e tika mōu. Waihoki, ki te mea kei te tango rongoā koe mō tētahi atu mate, tera pea ka taunekeneke rātou me ngā hua hou e tangohia ana e koe.
Ka taea e au te hoko rongoā mō te cholesterol me te kore he whakahaunga?
Kāore. Kāore e taea te hoko rongoā hei whakaheke i te cholesterol mai i ngā whare rongoā me te kore he whakahaunga mai i te tākuta. Heoi, i ētahi wā ka taea e koe te hoko i ngā tāpiringa otaota me ngā tāpiringa kai e kī ana ka āwhina i te whakaheke i ngā taumata cholesterol.
I konei me mārama tātou ki te rerekētanga tuturu i waenga i ngā "tāpiritanga" me ngā "rongoā".
- Ngā Tāpiringa: Ko ēnei ngā mea ka tāpirihia e koe ki tō kai, pērā i ngā huaora me ngā kohuke. Ahakoa kei roto i te ahua pire, i te ahua kāpū rānei, kāore i te whakaaetia kia rongoatia, kia whakahaeretia rānei tētahi mate. Kua hangaia hei āwhina i te tāpiri i ngā matūkai e ngaro ana i roto i tā tātou kai.
- Rongoā: He mea hanga ēnei hei tātaritanga, hei rongoā, hei whakaora, hei ārai hoki i te mate. Ka whakarerekētia e rātou te mahi a ō tātou tinana. Me whakamātautau pakari ēnei mō te kounga, te haumaru, me te whai huatanga i mua i te whakaaetia kia hokona.
Nō reira kia maumahara, ehara te tāpiringa i te whakakapi mō te rongoā kua whakaritea e te tākuta.
Ngā tāpiringa e kī ana ka āwhina i te whakaheke i te cholesterol
Kei raro nei ētahi o ngā tāpiringa e kōrerohia ana. Engari me mōhio anō hoki tātou ki ngā taunakitanga pūtaiao me te haumaru o ēnei.
| Tāpiritanga | Ngā mea hei mōhio |
|---|---|
| Kāriki | Kua whakaatuhia e ētahi rangahau poto ka taea e ia te whakaiti i te taumata cholesterol katoa. Engari e kī ana ngā rangahau hou kāore te pānga i te nui e ai ki ngā whakaaro o mua. Ko te mea nui: Ka taea e te kāriki te whakaroa i te toto totoka. Nō reira, kāore i te tūtohutia kia tangohia i mua i te pokanga me ngā rongoā whakangawari toto (pērā i te Coumadin). |
| muka | He mea pai te muka (ina koa ko te muka wairewa) hei āwhina i te whakaiti i te cholesterol kino (LDL). Ka taea e koe te whakamahi i ngā tāpiringa muka pēnei i te psyllium. Engari i te tīmatanga o ēnei, me whakanui haere te horopeta. Ki te kore, ka puta pea ngā āhuatanga pēnei i te pupuhi me te mamae. Me inu hoki koe i te nui o te wai. |
| Pūmua Whey | Ka taea te tango i tēnei pūmua, i ahu mai i te miraka, hei tāpiringa paura. E whakaatu ana ētahi rangahau ka taea e ia te whakaheke i te LDL me te cholesterol katoa. Mena ka whakaaetia e tō tākuta, whiriwhiria he hua kei roto ko te pūmua whey anake, kāore he kai tāpiri (ina koa ko te huka). |
| Raihi Rewena Whero | Kua whakaatuhia e ngā rangahau ka whakaiti i te cholesterol. Ko te take he matū kei roto i te tinana e kiia nei ko te lovastatin. Kei roto hoki i ngā rongoā cholesterol tēnei. Nā konei, kua aukatia e ētahi whenua tōna hoko hei tāpiringa. Me pātai atu koe ki te tākuta i mua i te whakamahinga. |
| Ētahi atu otaota | Kei te whakahaerehia hoki ngā rangahau mō ngā mea pēnei i te fenugreek, te tangohanga rau ātikōti, me te pēpara tapu. Kei te rangahauhia hoki ngā mea kakara pēnei i te kanekane, te turmeric, me te rosemary mō ō rātou pānga hauora ki te ngākau, engari kāore anō kia tae ki tētahi whakatau pakari. |
Me pēhea te whakahaere i te cholesterol mā te kai me te inu?
Ehara i te mea ko ngā tāpiringa anake, engari ko te whakarerekē i tō kai te mea nui rawa atu hei whakahaere i te cholesterol. Anei ētahi rōpū kai matua hei āwhina i a koe.
Ngā kai whai kiko i te muka
Ko ngā kai tipu anake kei roto te muka. He tino āwhina ngā muka wairewa, inā koa kei roto i te ōti, te parei, te pīni, te pīni, te āporo, me te karaka, ki te whakaiti i te cholesterol kino (LDL).
Nati
Ka taea e ngā nati pēnei i te aramona, te nati wōnati, me te pekani te āwhina ki te whakaheke i te cholesterol. E kiia ana mā te kai i tētahi ringa o ēnei nati i te rā ka whakaiti i te mōrearea o te mate ngakau. He puna pai ēnei o te muka.
Ngā pīni soya
Mā te tāpiri i ngā kai i hangaia mai i te pīni soya me te pīni soya, pērā i te tofu me te miraka pīni soya, ki tō kai ka āwhina i te whakaiti i te cholesterol LDL me tētahi atu momo ngako e kiia nei ko te triglycerides.
Ngā Phytosterols
He matū ēnei e kitea ana i roto i ngā tipu, he rite ki te cholesterol. Ka whakaitihia e rātou te mimiti o te cholesterol mai i ō tātou whekau. He iti noa iho ēnei e kitea ana i roto i ngā witi katoa, i ngā huawhenua, me ngā hua. Ka tāpirihia hoki ki ētahi pata me ngā ranu huamata. Ka taea e koe te kite mēnā kei roto mā te titiro ki te tapanga.
Ngā Waikawa Ngako Omega-3
He tino āwhina ēnei ki te whakaiti i te mōrearea o te mate manawa. He tino pai te kai ika hinuhinu pērā i te hāmana, te makarera, te hereni, me te tuna i te iti rawa i ngā rā e rua o te wiki. Ka whakahaere ēnei i te hanganga o ngā triglycerides i roto i te ate. Ka āwhina hoki rātou ki te whakaiti i te kohikohinga o te ngako (pēra) i roto i ngā oko toto, me te whakahaere i te toto totoka. He kai nui hoki te harakeke me te nati wōnati i roto i te omega-3.
He mea nui: Mena kei te whakaaro koe ki te tango i tētahi tāpiringa omega-3 (hei tauira, ngā kāpū hinu ika), ina koa kei te tango koe i ngā rongoā whakaiti toto, pātai atu ki tō tākuta i te tuatahi.
Tetahi mea me karo rawa koe: Ngako Whakawhiti
Āta karo i ngā kai kua tohua ko "ngā hinu huawhenua kua whakapūkaratia te hauwai" me "ngā hinu huawhenua kua whakapūkaratia te hauwai." He hinu hangahanga ēnei. He mea hanga ēnei mai i:
- Ka whakanui ake i te cholesterol kino (LDL).
- Ka whakaiti i te cholesterol pai (HDL).
- Ka puta te mumura i roto i te tinana.
Ka kitea ēnei i roto i ngā mea pēnei i ngā pihikete, ngā keke, me ngā kai paramanawa kua takaihia. Nō reira, he mea tino nui kia pānuihia te tapanga i mua i te hoko kai.
Te whakakorikori tinana mō te hinengaro: He āwhina anō ki te whakahaere i te cholesterol
Haunga te kai pai me te whakakori tinana, ka taea hoki e ngā mahi pēnei i te yoga, te tai chi, me te whakaaroaro te āwhina i te whakaiti i ō taumata ahotea, me te āwhina ā-kore hoki ki te whakahaere i tō cholesterol. Heoi, ki te mea he mate hauora anō ōu, he mea whakaaro nui kia tirohia e tō tākuta i mua i te tīmatanga o tētahi mea pēnei i te yoga.
Mena kei te raru tonu koe ki te whakahaere i ō taumata cholesterol ahakoa te mahi i ēnei mea katoa, ko te mea pai ko te kōrero ki tō tākuta mō tēnei mea, me te tango i te rongoā e tohua ana e ia.
Karere Tangohia ki te Kāinga
- Me kōrero ki tō tākuta i mua i te whakamahi i tētahi tāpiringa, otaota rānei e kī ana ka taea te whakaiti i te cholesterol.
- Ehara ngā tāpiringa i te whakakapinga rongoā, ā, ka rerekē pea ngā hua i ia tangata, i ia tangata.
- Ko te mea tino nui, tino kaha hoki ki te whakahaere i te cholesterol ko te kai taurite me te whakakori tinana auau.
- Whakamātauria te pānui i ngā tapanga. Āta karohia rawatia ngā kai kei roto ngā "Ngako Whakawhiti".
- Mena kei te tango rongoā koe mō ētahi atu āhuatanga, he mea tino nui kia rapu tohutohu hauora koe nā te mea ka taunekeneke pea tētahi rongoā hou ka tangohia e koe.
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