E mōhio ana tātou katoa ko te kai i ngā kai he nui te ngako, inā koa ngā ngako kukū, ka taea te whakanui ake i ō tātou taumata cholesterol. Engari tētahi atu mea kāore tātou e whakaaro ana, engari he pānga huna ki ō tātou taumata cholesterol. Ko te huka tēnā. Ae, i tika tāu i rongo ai. Mai i te tīpune huka i roto i tō kapu tī o te ata ki te inu reka e inuhia ana e koe i muri i te tina, ko ngā "huka tāpiri" e tāpirihia ana e tātou puta noa i te rā ka pā haere ki ō taumata cholesterol.
He aha te whanaungatanga i waenga i te huka me te cholesterol?
He whakarāpopototanga noa iho, he hononga nui kei waenganui i ngā mea e rua. Kāore mātou e kōrero ana mō te huka e whiwhihia ana e mātou mai i ngā puna taiao pēnei i te hua me te miraka. Engari ko ngā huka tāpiri e tāpirihia ana e mātou ki ā mātou kai. Hei tauira, ko te huka mā, te huka parauri, te honi, me ngā mea reka horihori e whakamahia ana i roto i ngā inu me ngā kai reka rerekē kei roto i tēnei kāwai.
He kaora anake kei roto i ēnei huka tāpiri, kāore he matūkai. Ka kiia ēnei he "kaora kau." Ehara i te mea ka whakanui ake i tō taumaha me te whakanui ake i tō mōrearea ki te mate huka ēnei kaora kau, engari ka pā tika hoki ki ō taumata cholesterol. E mōhio ana koe me pēhea? Ka pā te kai i ngā kai he nui te huka ki tō ate. Ko te ate te okana matua e hanga ana i te cholesterol.
Tuatahi, kia mārama tātou ki te kōrero mō te cholesterol. He mea nui te cholesterol mō ō tātou tinana. Me whai cholesterol tātou hei hanga pūtau hou i roto i te tinana. Engari e rua ngā momo.
| Momo cholesterol | Hei whakarāpopototanga... |
|---|---|
| Ko te cholesterol "kino" (LDL - Lipoprotein iti-kiato) | Koinei te mea tino morearea. Ina kohikohia ki roto i te toto, ka taea e ia te whakatakoto i tētahi paparanga ware pi ki runga i ngā pakitara o ō tātou uaua ka ārai i a rātou. Ka piki ake te mōrearea o ngā mate kino pēnei i te mate manawa me te whiu. |
| Kolesterol "pai" (HDL - Lipoprotein kiato-teitei) | Koinei tō tātou hoa. Ko tāna mahi he kohikohi i te cholesterol "kino" (LDL) kāore e hiahiatia i roto i te toto ka whakahokia ki te ate. I muri i te tango a te ate i te tinana. Nō reira, ko te teitei ake o te taumata HDL, ko te iti iho o te mōrearea o te mate ngakau. |
Kua mārama koe ināianei? Anei te mea ka tupu:
Ki te nui rawa te huka e kainga ana e koe, ka whakaohokia tō ate ki te whakaputa i te nui ake o te cholesterol "kino" (LDL) me te whakaheke i te taumata o te cholesterol "pai" (HDL) i roto i tō tinana.
Arā, ahakoa e whakanuia ana te kino i tētahi taha, ka whakaitihia te pai i tētahi taha. He rite tēnei ki te whakatuwhera i te tatau ki ngā tahae, ā, ka tukuna te kaitiaki haumaru kia puta i te whare.
Ko wai ngā Triglycerides?
Tērā tētahi atu kaitākaro nui i roto i te pūrākau huka. Ngā Triglycerides . He momo ngako anō hoki tēnei e kitea ana i roto i te toto. Ina nui ake ngā kaora e kainga ana e tātou (ina koa ko te huka me ngā warowaihā) i tā te tinana e hiahia ana, ka hurihia e te tinana aua kaora tāpiri hei triglycerides ka rongoatia ki roto i ngā pūtau ngako. Ka whakamahia ēnei ina hiahiatia he pūngao i waenga i ngā kai.
Engari ki te nui rawa te huka e kainga ana e koe, ka aukati te huka tonu i te mahi a te whākōkī e āwhina ana ki te wawahi i ngā triglycerides me te tango atu i aua triglycerides i te tinana.
Whakaarohia, mēnā he teitei ō taumata triglyceride toto, he teitei ō taumata LDL ("kino" cholesterol), engari he iti ō taumata HDL ("pai" cholesterol) , he tino morearea te whakakotahitanga o ēnei e toru. Ka tere te hanga o te ngako i roto i ngā oko toto i tēnei āhuatanga, ka nui ake te mōrearea o te mate ngakau me te whiu.
Me pēhea te whakahaere i tēnei huka?
Ehara i te mea he kino noa iho te kai nui i te huka mō tō cholesterol, engari mō tō hauora whānui anō hoki. Mā te whakaiti i te huka tāpiri ka āwhina i a koe ki te whakaiti i ngā kaora kore kai me te pupuri i te taumaha hauora. He pai katoa ēnei mō te hauora o tō ngākau.
Ina hoki, ehara i te mea nui te huka tāpiri kia mahi pai ai te tinana. E kore e nui te kino o te kai i te iti o te huka. Ko te tikanga, me iti iho i te 6 tīpune huka te kai a ngā wāhine i te rā, ā, me iti iho i te 9 tīpune huka te kai a ngā tāne.
Whakamātauria ēnei mea hei whakaiti i te huka i roto i tō kai:
- Whakawhāitihia ngā kai he huka tāpiri, pērā i te keke, te pihikete, te tōfi, me te monamona, ki te nui e taea ana.
- Whakaitihia te kai i ngā inu huka me ngā inu wai reka. Engari, me inu wai, wai hua, wai rānei.
- Engari i ngā warowaihā kua parakore pērā i te taro mā me ngā nūru i hangaia mai i te paraoa paraoa, kainga ngā mea pēnei i te witi katoa me te raihi parai.
- Whakawhāitihia te inu waipiro. He nui hoki te huka me ngā kaora koretake i roto i te waipiro.
- Engari i ngā pata huka me ngā parāoa hei parakuihi, whiriwhiria tētahi mea whai kiko pērā i te hua rākau, te ōti, te miraka kawa rānei.
- Ina hoko kai koe i te toa, tirohia te tapanga. Whakamātauria te tirotiro i te nui o ngā "huka tāpiri" kei runga i te tapanga.
- Kōwhiria ngā kai kāore e piki ake ai te huka toto, ā, he iti hoki te taupū glycemic. Kei roto i tēnei ko ngā huawhenua, ngā hua rākau, me ngā witi katoa.
He mea tino nui hoki te whakakori tinana i ia wā . Ina whakakori tinana koe, ka taea e koe te tahu i ngā kaora tāpiri ka riro mai i te huka.
Āhea ahau me toro atu ki te tākuta?
Kāore he tohu motuhake o te cholesterol teitei. Koia i huaina ai ko te "kaikōhuru puku". Mena kāore koe i te tino mōhio ki tō taumata cholesterol, pātai atu ki tō tākuta . Ka taea e ia te whakahaere i tētahi whakamātautau toto māmā hei tirotiro.
Ko te tikanga, e taunaki ana ngā tākuta kia tirohia ngā taumata cholesterol o ngā pakeke katoa neke atu i te 20 tau te pakeke i te iti rawa i te kotahi i ia 4 ki te 6 tau .
Mena he teitei tō taumata cholesterol, tera pea ka tohutohu tō tākuta kia huri koe i tō kai me tō momo noho. Ki te kore ēnei mea e āwhina, ka tohua pea e ia he rongoā. Nō reira, ki te mea he āwangawanga āu, kia kite i tō tākuta whānau mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- Haunga ngā kai momona, ko te nui rawa o te huka te tino take o te nui o te cholesterol.
- Ki te nui rawa te huka e kainga ana e koe, ka whakanuia te hanga o te cholesterol "kino" (LDL) me ngā triglycerides e te ate, ā, ka whakahekehia ngā taumata o te cholesterol "pai" (HDL).
- Whakawhāitihia ngā kai he huka kei roto, pērā i ngā inu reka, ngā keke me ngā pihikete.
- I te mea kāore he tohu motuhake o te cholesterol tiketike, he mea nui kia mōhio koe ki ō taumata cholesterol mā te tirotiro hauora auau.
- Ka taea te pupuri i ngā taumata cholesterol ki te taumata hauora mā te kai, te whakakori tinana, ā, ki te tika, mā te rongoā i whakaritea e tō tākuta. Kōrero ki tō tākuta mō ō āwangawanga katoa.
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