He tokomaha te hunga e whakaaro ana he tote, he momona, he nui hoki ngā kaora o ngā nati, he tika ake rānei, he "kai paraurehe". He maha ngā wā ka kitea ēnei nati i roto i tētahi peihana kai i tētahi pae, i tētahi kaata kai rānei i te tiriti. Engari ka miharo koe ki te mōhio he hē rawa tēnei.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
He aha te tino pai o ngā nati mō ō tātou tinana?
Ko te pono, kei te kī ngā tohunga kai ināianei he mea nui ēnei nati ki roto i te kīhini o ia tangata hauora (ki te kore koe e mate pāwera ki aua nati). Nā te mea he maha ngā mea whai hua kei roto i ēnei nati, tae atu ki te pūmua, te muka, ngā ngako hauora kore-mātūtū, ngā huaora, ngā matūkai, me ngā antioxidants .
He maha ngā rangahau kua whakaatu i te kaha whakamiharo o ēnei momo nati ki te whakaiti i te taumata o te cholesterol kino i roto i te tinana.
Kua tino whakapumautia tēnei, ā, i te tau 2003, i whakaputa te US Food and Drug Administration (FDA) i tētahi "kerēme hauora whai mana" mō ngā pīnati me ētahi nati rākau, pērā i te aramona, te hānati, te pekani, te pīhio, me te nati wōnati. Arā, i whakaaetia e rātou ngā kete kai kia kī "mā te kai i te kotahi hekere (tata ki te 28 karamu) o ngā nati i ia rā ka whakaiti i te mōrearea o te mate ngakau."
Nō reira, koinei te wā ki te titiro hou ki ngā nati. Engari kia maumahara, ko te whakaōrite te mea nui.
Ko ētahi momo nati motuhake he pai mō te ngākau
"He maha ngā momo nati, engari kāore i te rite katoa te hanganga," te kī a ngā tohunga kai. Me titiro tātou ki ētahi o aua momo he tino whai hua.
Wōnati - He pai mō te roro me te ngākau
He kai tino mīharo ngā nati nā te mea he nui ngā matūkai nui kei roto e kiia nei ko ngā waikawa ngako omega-3 , e kitea ana hoki i roto i ngā ika hinuhinu pērā i te hāmana me te tuna.
Hei whakarāpopototanga, ko ēnei omega-3 ko:
- Ka whakaitihia e ia ngā ngako kino e kīia nei ko ngā triglycerides i roto i ō tātou toto.
- Ka ārai i te whanaketanga o ngā papa toto, arā, ngā putunga ngako e hanga ana i roto i ngā oko toto.
- Ka āwhina hoki ki te aukati i ngā toto totoka.
I roto i tētahi rangahau i mahia ki ngā pakeke e 58 he mate huka, i hoatu ki a rātou he ringa nati hei tāpiri atu ki tā rātou kai hauora o ia rā. He tino mīharo ngā hua. Ko te hunga i kai nati i kite i te pikinga o ō rātou taumata cholesterol pai (HDL cholesterol) me te hekenga o ō rātou taumata cholesterol kino (LDL cholesterol) mā te 10% .
Āmona - He nui te Huaora E
He nati tino pai anō hoki ngā āmona, he maha ngā painga hauora. Pērā i ētahi atu nati, he nui te pūmua, te muka, te ngako hauora, me ngā kohuke. Hei tāpiri, he nui te huaora E o ngā āmona, he matū kaha hei ārai i te mate.
I hoatu e tētahi kairangahau he ringa aramona ki tētahi rōpū tāngata he nui te cholesterol i ia rā mō ngā marama e toru. Ko te mutunga iho he hekenga 4.4% o te cholesterol kino (LDL). Ko te hunga i kai i ngā ringa aramona e rua i kite i te hekenga o ō rātou taumata LDL mā te 9.4%! Koinei te nui o te utu mō te kai i ētahi aramona i te rā.
Ētahi atu nati hauora
Haunga ngā nati wōnati me ngā aramona, kua kitea hoki e te FDA he tino pai ngā nati pēnei i te pīnati, te hāte, te pekani, me te pistachio mō te ngākau. Me titiro poto tātou ki ngā painga o ētahi o ēnei nati.
| Momo nati | Te painga hauora matua |
|---|---|
| Ngā nati | He tino nui te Omega-3. Ka whakaiti i te cholesterol kino (LDL) me ngā triglycerides. |
| Āmona | He nui te huaora E, te muka, me ngā ngako hauora. Ka tino whakaiti i ngā taumata o te cholesterol kino (LDL). |
| Pīkana | Ka whakaiti i te cholesterol kino (LDL) me ngā triglycerides, ā, ka whakapiki i ngā taumata cholesterol pai (HDL). |
| Pīnati | He nui te pūmua. Kei roto ngā ngako e pai ana mō te ngākau. (Kōwhiria ngā mea kāore he tote, he hinu rānei i tāpirihia). |
Heoi, kāore ngā nati Brazil, ngā nati macadamia, me ngā nati cashew i roto i te kereme hauora a te FDA nā te mea he nui ake te ngako. Heoi, ki te whakaōritehia , ka taea tonu e rātou te whakarato i ētahi painga hauora.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →Me pēhea te tāpiri i ēnei momo nati ki tā tātou kai?
He māmā noa te tāpiri i ngā nati ki tō kai o ia rā. Ka taea e koe te hoko mai i te hūpermakete kua tangohia ō kiri. Kāore he whakaritenga motuhake e hiahiatia ana.
- Kaihia kia kotahi te ringa i te rā hei kai māku.
- Tauhiuhia ētahi ki runga i tō huamata, ki tō ōti parakuihi, ki tō miraka kawa rānei.
- Ka taea hoki e koe te tāpiri atu ki ngā mea pēnei i ngā huamata rimurapa.
Engari ko te mea tino nui i konei ko:
"I te wā e whiriwhiri ana i ngā nati, kia tino whiriwhiria ngā nati mata, me ngā nati kāore i te tote ," te whakanui a ngā tohunga kai. Ko ngā nati i tunua ki te honi, ki te tiakarete, me te huka ka tāpirihia he kaora me te huka kore e hiahiatia ki tō tinana, ka whakaitihia ō rātou painga hauora.
Kia hia te nui me kai e koe i ia rā?
Kāore koe e hiahia ki te kai i tētahi putea nati i te rā hei whiwhi i ēnei painga hauora. He nui te ringa kotahi i te rā, tata ki te 1 ki te 1.5 hekere (tata ki te 28-42 karamu) . He nui te pūmua me te muka i roto i ngā nati, nō reira ka mākona koe ahakoa he iti noa te kai.
Nō reira, kia mahara kia kaua e nui rawa te mahi .
"Ahakoa te pai o ngā nati, he nui hoki ngā kaora. Ki te nui rawa te kai, ka taea e koe te piki te taumaha," tana kī. Ki te piki te taumaha, ka taea te whakakore i ngā painga hauora o ngā nati mō te ngākau.
Ko te mea pai ko te whakakapi i ngā ngako kino e kainga ana e koe (pērā i ngā ngako kukū kei roto i te mīti) ki ngā nati. Pērā ai, ka taea e koe te whiwhi i ngā painga o ngā nati me te kore e tāpiri atu i ngā kaora. Mena he raruraru tōu pērā i te cholesterol, he pai ake te kōrero ki tō tākuta mō tēnei.
Karere Tangohia ki te Kāinga
- He kai whai hua ngā nati hei whakaiti i te cholesterol kino (LDL) me te tiaki i te hauora o te ngakau.
- He rawaka te kai i tētahi ringa nati (tata ki te 28-42 karamu) i ia rā. Mā te kai nui atu i tēnā ka piki ake te taumaha.
- I te wā e hoko ana i ngā nati, whiriwhiria ngā mea mata/kāore i te tote, kāore he tote, he huka, he tāpiringa rānei i tāpirihia .
- Mā te whakakapi i ngā ngako kino ki roto i tō kai ki ngā nati, ka taea e koe te hauhake i ngā painga me te kore e tāpiri atu i ngā kaora.
- Mena kei a koe ētahi mate hauora o mua, he mea tino nui kia kōrero koe ki tō tākuta i mua i te hanga i ēnei huringa ki tō kai.
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