Ki te mea kei te ngana koe ki te whakahaere i tō cholesterol, kāore e kore he hiranga o tō kai. Engari i tēnei rā ka kōrero tātou mō tētahi mea motuhake kāore pea koe i rongo. Ko ēnei e kiia ana ko ngā sterol me ngā stanol. He matū taiao ēnei e kitea ana i roto i ngā tipu. He mea whakamiharo, he rite tonu te āhua me te mahi ki te cholesterol. Engari mā te kai i ngā kai kei roto i ēnei ka āwhina i te whakaheke i ō taumata cholesterol kino.
He aha te whanaungatanga i waenga i ngā sterol, ngā stanol, me te cholesterol?
He kupu ngāwari noa iho, he matū ware pi te cholesterol e hangaia ana e tō tātou ate. He mea nui mō te tiaki i ngā io, te hanga i ngā kiriuhi pūtau, me te whakaputa i ētahi homoni. Ka whiwhi hoki tātou i te cholesterol mai i ngā kai kararehe pēnei i te hua manu, te mīti, me te miraka. E hiahia ana te tinana ki te cholesterol, engari ki te nui rawa ka arahi ki ngā mōrearea hauora nui pēnei i te mate ngakau me te whiu.
E rua ngā momo matua o te cholesterol. Me titiro tātou ki ērā momo.
| Momo Cholesterol | Hei whakarāpopototanga... |
|---|---|
| Ngā lipoprotein iti-kiato (LDL) | Koinei te mea e kiia nei e tātou ko te cholesterol "kino" . Ki te tino teitei rawa, ka taea te hanga i roto i ō tātou uaua toto, ka ārai i a rātou. He take nui tēnei mō te mate manawa. |
| Lipoprotein kiato-teitei (HDL) | Ka kiia tēnei he "pai" te cholesterol . Ko te nui o tēnei he tohu mō te hauora. Ka tangohia e te HDL ngā putunga ngako mai i ngā oko toto, ā, ka ārai i a rātou kia kaua e aukatia. |
Āe, kia titiro tātou me pēhea te pānga o ngā sterol me ngā stanol ki tēnei.
He tino rite te hanganga ngota o ngā sterol me ngā stanol ki te hanganga o te cholesterol. Nā tēnei āhua ōrite ka whakararuraru ēnei matū tipu i te mimiti o te cholesterol mai i tā tātou pūnaha nakunaku.
Whakaarohia he maha ngā tatau o ō whekau e mimiti ana i te cholesterol. He rite ngā sterol me ngā stanol ki ngā kī rūpahu e uru ana ki aua tatau. Ina mau ēnei kī rūpahu ki roto i ngā tatau, kāore e whai wāhi ngā ngota cholesterol tūturu ki te tomo. Nō reira ka tukuna atu hei para.
Mā tēnei, ka whakaitihia ngā taumata cholesterol i roto i te toto. Inaa, ki te tāpirihia e koe he nui ngā sterol me ngā stanol ki tō kai, ka taea e koe te whakaiti i ō taumata cholesterol katoa mā te 10% me ō taumata cholesterol LDL "kino" mā te 14%! Nā tēnā ka waiho hei tāpiri tino nui ki tētahi kai hauora.
Me pēhea te whiwhi i ngā sterol me ngā stanol?
E ai ki te Kaupapa Mātauranga Cholesterol ā-Motu, me 2 karamu (2 karamu) o ngā sterol me ngā stanol tipu e hiahiatia ana e koe i ia rā hei whakaheke i ō taumata cholesterol. Ka kitea noa ēnei i roto i ētahi kai.
- Ngā hua
- Huawhenua
- Ngā momo rohe
- Ngā witi katoa
- Ngā pīni
- Nati
- Ngā purapura
- Hinu huawhenua
Engari he raruraru tēnei. He iti iho te nui o ngā sterol me ngā stanol i roto i ēnei kai māori i te nui e hiahiatia ana mō ia rā hei whakaheke i te cholesterol.
Kaua e manukanuka. Ka tāpirihia ēnei e ētahi kaihanga kai ki ā rātou hua. Ka kiia ēnei he kai whakakaha . Mā te tāpiri i ēnei ki tō kai, ka taea e koe te whakatutuki i ō hiahia o ia rā. Anei ētahi kai kua tāpirihia ēnei sterol me ngā stanol, e kiia nei ko ngā phytosterol:
- Ko ētahi momo margarine
- Ētahi momo tiihi
- Ētahi momo wai karaka
- Ētahi momo miraka
- Ētahi momo taro
Nō reira, ina haere koe ki te hūpermakete, pānuihia ngā tapanga kai kia kite ai mēnā kei roto ngā kupu "tāpiri sterols/stanols" me "phytosterols" rānei.
Ka taea hoki ēnei te tango hei tāpiringa. Heoi, ahakoa he pai ake te tango i tētahi tāpiringa i te kore rawa, he pai ake te ngana ki te tiki i ēnei matūkai mai i ngā kai taiao.
Ko wai rā te hunga e tino whai hua ana i ēnei?
E taunaki ana te American Heart Association kia tāpirihia ēnei kai kua whakakahangia ki te sterol me te stanol ki ā rātou kai e te hunga kua nui kē te cholesterol .
Waihoki, mēnā kua pāngia koe e te atherosclerosis i mua, he āhuatanga e kohikohi ai ngā mea pēnei i te ngako me te cholesterol i roto i ngā oko toto, ā, ka whakamātotoru i ngā pakitara o ngā uaua toto, ka āwhina hoki ēnei ki te aukati i ngā putunga ngako anō i roto i ngā uaua toto.
Heoi anō, kāore anō kia mārama te whakaaro o ngā tohunga mō te whai huatanga o ēnei ki te aukati i te pikinga o te cholesterol i roto i te tangata kāore he cholesterol teitei i tēnei wā, ahakoa he take mōrearea kei a ia mō te mate ngakau.
Nō reira, he mea pai kia kōrero ki tō tākuta mō te tāpiri i ngā kai kei roto ngā sterol me ngā stanol ki tō kai hei whakahaere i ō taumata cholesterol, me pēhea hoki te tāpiri.
Karere Tangohia ki te Kāinga
- He matū tūturu ngā sterol me ngā stanol e kitea ana i roto i ngā tipu he rite te āhua ki te cholesterol. Ka ārai i te tinana ki te mimiti i te cholesterol mai i ngā whekau.
- Ka taea e ēnei te whakaiti nui i ō taumata cholesterol "kino" (LDL).
- Mō ngā hua pai rawa atu, me rua karamu ia rā. Ka taea te tiki i tēnei nui mai i ngā kai kua whakakahangia, pērā i ētahi pata me te wai karaka.
- Ko te nuinga o ēnei ka tūtohutia mō te hunga kua nui kē te taumata cholesterol.
- Ko te mea nui: Me kōrero tonu ki tō tākuta i mua i te whakarerekē i tō kai hei whakahaere i ō taumata cholesterol.
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