Ina rongo tātou mō te cholesterol, ko te mea tuatahi ka puta ake ki te hinengaro ko te hinu, te pata, te tiihi, me ngā mīti momona, tika? He pono, ka whakanui ake i te cholesterol. Engari i mōhio koe ko ētahi kai e whakaaro ana koe he tino hauora , e whakaaro ana koe kāore i te tino kino, ka taea te whakanui ake i ō taumata cholesterol? I tēnei rā, ka kōrero tātou mō ētahi o ēnei kai ka miharo pea tātou, engari me aro atu tātou ki aua kai.
Ngā kai e whakapiki ana i te cholesterol kāore e whakaarohia ana e tātou
I ētahi wā ka whakaaro tātou, "Kāore he hinu i roto i tēnei," engari ko ngā kai e whakamahia ana hei hanga i taua kai he ngako kukū pea kei roto. Kāore i te ōrite te hanganga o ngā ngako katoa. Ko te ngako kukū te tino take o te pikinga o ngā taumata cholesterol kino i roto i ō tātou tinana, me te whakanui ake i te mōrearea o te mate ngakau.
Nā, kia kite tātou he aha tēnei kai.
| He kai whakamiharo | He aha i pā ai ki te cholesterol? |
|---|---|
| 1. Mīti Hurihia | He maha ā tātou whakaaro he pai te whakakapi i te mīti kau ki te heihei/tāki tapatapahi. Ahakoa kua tapaina "85% kikokore", he nui tonu te ngako kei roto. He pai ake te whiriwhiri i te mīti tapatapahi he 90% te kikokore . |
| 2. Huka Tāpiri | He aha te hononga o te huka ki te cholesterol? Ahakoa kāore e whakapiki tika i te cholesterol kino, ka whakaitihia e te huka tāpiri (kei roto i ngā inu, keke, me ngā pihikete) te "cholesterol pai" o te tinana (HDL cholesterol) . Koia te mea he mea nui te whakahaere i te huka. |
| 3. Rīwai Parāoa | He huawhenua hauora ngā rīwai. Engari ko te raru kei te āhua o tā tātou whakarite. Ina koa ko ngā 'rīwai penupenu' i hokona mai i te toa, he maha ngā wā ka kī tonu i te pata, te kirīmi, te miraka katoa, me te tiihi.Tāpirihia. Kātahi ka huri hei "poma ngako kukū". |
| 4. Pita | Ka wai te waha i te pīta, kāore? Engari he nui te ngako kukū nā te tīhi me ngā mīti pērā i te hōtiti me te mītiporo kua tāpirihia ki roto. He pai ake te whakawhāiti i a koe ki te kotahi poro, whakaitihia te tīhi, ka tāpiri atu i ngā huawhenua . |
| 5. Miraka Ngako Katoa | He puna pai te miraka, te miraka kawa, me te miraka ngako-kore mō te konupūmā me te pūmua. Engari ki te whiriwhiri koe i ngā momo "ngako-katoa", ka nui te ngako kukū e tāpirihia ana e koe ki tō kai. Nō reira whiriwhiria ngā hua "kore-ngako" me ngā hua "iti-ngako" . |
| 6. Hinu kokonati me ngā hua e pā ana | He mea miharo tēnei mō te tini o te tangata i tō tātou whenua. Ahakoa he kai tipu te kokonati, he nui te ngako kukū i roto i te hinu kokonati, te hinu nikau, me te wai kokonati . Kāore he take kia mutu rawa te kai i ēnei, engari he mea tino nui te whakahaere i te nui o te hinu . He pai ake te whakaiti i te whakamahinga o te hinu i te wā e tunu ana, me te whakaaro ki te nui ina kai ana i ngā mea pēnei i te raihi kari me te sambol kokonati. |
| 7. Ghie | He kai nui hoki te ngako kukū o te ghee. Kei roto hoki he wāhanga e kiia nei ko te waikawa palmitic . Ka taea tēnei te whakatakoto tika ki roto i ō tātou uaua toto (ngā uaua toto) ka aukati i a rātou. Nō reira, he pai ake te whakamahi i tētahi mea pēnei i te hinu oriwa hei utu mō te ghee. Ki te kore, me whakawhāiti te nui o te kai e whakamahia ana e koe. |
| 8. Ngā Keke me ngā Pai | He maha ngā wā ka whakamahia he pata, he hinu whakapoto, me te kirīmi hei hanga i te kirinuku i roto i ngā hua tunu kai pērā i ngā keke, ngā pai, me ngā rōra. Koinei ngā pūtake matua o te ngako kukū. Ki te kai koe i tētahi mea pērā i te pai hua, ka taea e koe te whakaiti i te ngako me te kaha mā te kai iti iho i te paraoa pokepoke, engari me kai nui ake i te hua i roto. |
| 9. Pāpaka Kiriata | Ehara i te pōporo noa, inā koa ko ngā pōporo e hokona ana i ngā whare pikitia. He hinu, he pata rānei ēnei. Kātahi ka ringihia he pata ki runga. Nā tēnei ka nui te ngako me te nui te kaora. He pai ake te tono kia kaua e tāpirihia he pata ki runga, ā, me whiriwhiri i te iti rawa o te pata. |
Kaua e wehi ki te kite i ēnei mea. Ehara tēnei i te kī me mutu rawa te kai i a rātou. Ko te mea nui kia mōhio koe, kia whakahaere hoki i te nui .
Whakaarohia ēnei mea i a koe e tunu ana.
Pērā i tā tātou e kai ana, ka pā tika anō hoki te āhua o tā tātou tunu i te kai ki ō tātou taumata cholesterol. Anei ētahi tohutohu māmā e toru hei āwhina i a koe:
- Kaua e parai hohonu: I ngā wā katoa e taea ai, kohuatia te kai, tunua, tunua ki te oumu, kohuatia rānei, kaua e parai.
- Tangohia te ngako nui o te mīti: I mua i te tunu i tētahi mea pēnei i te heihei, tangohia katoatia te kiri. Tapahia katoatia te ngako mā e kitea ana mai i ētahi atu momo mīti.
- Whakamahia ngā taputapu tunu kai pai: Kāore e hiahiatia he hinu nui ina whakamahi ana i ngā paraharaha korepiri. Ahakoa te hinu huawhenua, he iti noa iho te rahinga e whakamahia ana. He kōwhiringa pai anō hoki te whakamahi i te rehu tunu kai.
Mena kei te āwangawanga koe mō ō taumata cholesterol, mēnā rānei he nui te cholesterol o tētahi o tō whānau, he mate manawa rānei, ko te mea pai ko te kōrero ki tō tākuta . Ka taea e ia te hoatu ki a koe ngā tohutohu pai rawa atu mō te kai me te momo noho e tika ana māu.
Karere Tangohia ki te Kāinga
- Ka pā tika te kai ki ō taumata cholesterol. Kia tūpato kaua ki ngā ngako e kitea ana pērā i te pata me te hinu anake, engari kia tūpato hoki ki ngā ngako huna.
- Ko te "ngako kukū" me te "huka tāpiri" e rua o ngā hoariri nui rawa atu. Whakamātauria te pānui i ngā tapanga kai.
- Ahakoa he mea hanga mai i ngā tipu te hinu kokonati me te ghee, he nui te ngako kukū i roto. Nō reira, kia tino tupato ki te nui e whakamahia ana e koe.
- Engari i te whakarērea rawatia o ngā kai, mā te whakahaere i ngā rahinga me te whakarerekē i ngā tikanga tunu kai ka nui ake te painga.
- Mena he āwangawanga āu mō ō taumata cholesterol, mō tō kai rānei, me kōrero ki tō tākuta .
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