He kupu e mōhiotia ana e tātou katoa te cholesterol, tika? Engari e mōhio ana koe he aha te mea nei? Kua rongo anō tātou e rua ngā momo, ko te "cholesterol pai" me te "cholesterol kino". Engari tera pea kei te whakaaro koe mēnā he pono ētahi o ngā kōrero a te hapori mō tēnei mea, he pakiwaitara noa iho rānei. Nō reira, me kōrero mārama tātou mō tēnei i tēnei rā, kia ako ai tātou i ngā mea e tika ana kia mahia hei tiaki i te hauora o ō tātou ngākau. He wā pai hoki tēnei hei whakamātautau i tō mōhiotanga.
Pūrākau 1: Kāore he hononga i waenga i te ahotea me te cholesterol, tika?
Kāore tēnei i te tino pono. Ahakoa me whai atu rangahau hei whakatū i tētahi hononga tika i waenga i te ahotea me ngā taumata cholesterol, he hononga ā-kore, engari he tino kaha, kei waenganui i ngā mea e rua.
Hei whakarāpopototanga, penei te āhua. Whakaarohia he rā e nui ana te mahi, ā, kei raro i te ahotea nui. He aha tā tātou e kai ai i taua rā? He kai tere, he reka, he hinuhinu, tika? He raihi parai pea, he kottu, he kai poto rānei. Waihoki, ina piki ake te ahotea mō ētahi tāngata, ka nui ake tā rātou momi hikareti me te inu. Ka ngaro hoki i a rātou te whakakori tinana.
Nō reira, ko tēnei momo noho kino e whaia ana e tātou nā te ahotea te mea e piki ai te taumata o te cholesterol. Nō reira, he mea tino nui hoki te whakahaere i te ahotea hei whakahaere i te cholesterol.
Pūrākau 2: He tino pai mō tō hauora ngā kai kua tapaina ko "Iti te Cholesterol"?
He taha tika, he taha hē hoki tēnei. Hei whakaingoa i te "Kolesterol Iti", he ture kei reira e kī ana me iti iho i te 20 mirikaramu o te cholesterol i roto i te kai, me iti iho hoki i te 2 karamu o te ngako kukū.
Engari koinei te raruraru. He aha te mea ka puta mēnā ka kai koe i ngā kai e rua, e toru rānei, kaua i te kai kotahi? Ka piki haere aua taumata cholesterol me te ngako kukū e kiia ana he iti, ā, ka nui ake i te nui e taunakitia ana mō ia rā.
E ai ki te American Heart Association,
- Me kai e te tangata he mate manawa he iti iho i te 200 mirigrams o te cholesterol ia rā.
- Ko te tangata kāore he mate ngakau engari he nui te cholesterol, me kai i raro i te 300 mirigrams ia rā.
Nō reira, kāore e ranea te titiro noa ki te tapanga. He mea nui anō hoki te nui o tāu e kai ana .
Pūrākau 3: Ki te kai hauora koe, kāore he aha kia kaua e whakakorikori tinana, tika?
He pūrākau teka tēnei! Ahakoa te pai o tō whakahaere i tō kai, mā te kore whakakori tinana ka tūpono koe ki te mate manawa. Ko te kore mahi tinana tetahi o ngā tino take mōrearea mō te mate manawa.
E taunaki ana ngā tākuta kia 30 meneti te iti rawa i te rā.Ko te mea nui ko te whakakorikori tinana kia pai ai tō wairua. Ki te kore he wā hei mahi i te 30 meneti i te wā kotahi, kaua e manukanuka. Ka taea te wehewehe kia 15 meneti i te ata, kia 15 meneti i te ahiahi. Ko te mea nui ko te whakakorikori tinana i te iti rawa kia kotahi i te rā. He pai te hikoi, te hikoi tere, te eke pahikara, te kaukau, ahakoa he aha.
Pūrākau 4: He aha ngā kai e pai ana mō te cholesterol?
He teka te kī "he kino ngā mea katoa e hokona ana e koe i te toa mō te cholesterol." Mā te tāpiri i ētahi mea ki tō kai me te tango i ētahi atu ka āwhina i tō ngākau. Anei tētahi aratohu māmā.
| Tāpirihia ki te kai (ngā mea pai) | Whakaitihia (ngā mea kino) kia rite ki te taea. |
|---|---|
| Ōti: He nui te muka wairewa, ka whakaiti i te cholesterol kino. | Mīti tukatuka: hōtiti, mītiporo, pēkana, me ētahi atu. |
| Ika hinuhinu: Ko te Omega-3 e kitea ana i roto i ngā ika pēnei i te hāmana, te makarera, te hereni, me te makarera he pai mō te ngākau. | Ngā kai parai hohonu: Ngā parai parai, ngā rīwai tapatapahi, ngā kai hinuhinu poto. |
| Nati: Kāhew, aramona, nati wōnati (kāore i te tote). | Ngā hua tunu: taro, parāoa, keke, pihikete (ina koa ko ērā i hangaia ki te hinu nikau). |
| Ngā hua miraka iti-ngako: miraka kawa, miraka ngako. | Ngā inu me ngā kai huka: Ngā inu reka, te tōfi, te tiakarete. |
| Huawhenua me ngā hua hou: Whakaurua kia nui ēnei ki roto i tō kai o ia rā. | Ngā kai he nui te ngako kukū: Te whakamahi nui i te hinu kokonati, te hinu nikau, te pata, me te tiihi. |
| Ngā kai kei roto ngā sterol tipu: Kei roto i ētahi momo pata ēnei. | Ngā hinu kararehe: hinu poaka, ngā wāhanga momona o te mīti kau. |
Ko te whai i tēnei kai hauora ka rite tonu te whai huatanga ki ngā rongoā whakahaere cholesterol. Ka taea e ēnei kai te āwhina ki te whakaheke i ō taumata LDL (Low-Density Lipoprotein) me te cholesterol 'kino' rānei .
Pūrākau 5: Kāore ngā tamariki nohinohi e pāngia e te cholesterol, tika?
He whakaaro hē tino morearea anō hoki tēnei i waenga i te tini tāngata. Ko te pono, ka tīmata te hanga cholesterol i roto i ngā oko toto i te wā taitamariki.
Nō reira, e taunaki ana te American Heart Association:
- Mena kua pāngia tetahi o te whānau e te mate ngakau i te wā taitamariki , he hītori whānau rānei mō te cholesterol tiketike , he mea tika kia whakamātauria ngā tamariki o aua whānau mō te cholesterol i te rua tau te pakeke.
- Hei tāpiritanga, me tirotirohia ngā tamariki taumaha rawa, momona rānei mō te cholesterol.
He mea nui kia whakatōkia ngā tikanga pai ki roto i ngā tamariki mai i te tamarikitanga. Whakatenatenahia ngā tamariki kia tākaro me te whakakorikori tinana mō te 30-60 meneti i te rā, kia 4 ngā rā i te wiki. Hoatu kia 5 ngā wāhanga huarākau me huawhenua i te rā.
Ahakoa kāore he hītori whānau mō te mate ngakau, he mea nui kia tirohia ngā taumata cholesterol o te katoa i te iti rawa i ia 5 tau i muri i te 20 tau. Ka taea e koe te ako atu mō tēnei mai i tō tākuta whānau.
Karere Tangohia ki te Kāinga
- Ka taea e ngā tikanga kino (ngā tikanga kai kino, te kore whakakori tinana) e hua mai ana i te ahotea te whakanui ake i ō taumata cholesterol.
- Ahakoa kua tapaina he kai "Iti te Cholesterol" ehara i te mea me kai taurite tonu. Kia tūpato ki te nui o te kai e kainga ana e koe.
- Ahakoa te kai pai, he mea nui tonu te whakakori tinana i ia rā mō te hauora o te ngākau.
- Whakaurua ngā kai pēnei i te ōti, te ika hinuhinu, ngā nati, ngā huawhenua me ngā hua ki roto i tō kai. Āta karohia ngā kai tukatuka me ngā kai parai.
- Ahakoa ngā tamariki nohinohi, ka taea e rātou te pāngia e te cholesterol teitei. He mea nui kia rapu tohutohu hauora, inā koa mēnā he hītori whānau mō te mate ngakau, he taumaha rawa rānei te tamaiti.
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