He raruraru nui tēnei e pā ana ki te tini tāngata i ēnei rā, arā, ko te cholesterol teitei. Ina koa ko te LDL (Low-Density Lipoprotein), e mōhiotia ana ko te 'cholesterol kino'. Nō reira, he aha te pai mēnā ka taea e tātou te whakahaere i tēnei mā te tango rongoā me te kai? Nō reira, i tēnei rā kei te kōrero tātou mō tētahi kai tino māmā, hauora hoki kua whakamahia mai i te wā o ō tātou tūpuna. Arā, ko te ōti. Ehara i te mea he kai parakuihi noa iho te ōti, engari ka taea e rātou te whakaiti i ō taumata cholesterol kino, me te kore e pā ki ō taumata cholesterol pai.
Me pēhea te whakaheke i te cholesterol e te ōti?
He tino māmā noa iho te pūtaiao kei muri i tēnei. Ki te kī māmā noa iho, he nui te momo 'muka wairewa' kei roto i te ōti e kiia nei ko te muka wairewa . Ahakoa he rerekē ngā whakaaro o ngā tohunga mō te mahi a tēnei, ko te whakaaro matua ko tēnei.
Whakaarohia, ina kai koe i te ōti, ka honoa tēnei momo muka ki te wai i roto i ō whekau, ka huri hei matū matotoru, rite ki te tiēre. Pērā i te hautai. Ka 'piri' tēnei tiēre matotoru ki te cholesterol me ngā waikawa au i roto i ō whekau. Ina piri pēnei, ka mutu te mimiti o te tinana i taua cholesterol. Nō reira, hei utu mō te kohikohi i roto i ō toto, ka tukuna atu taua cholesterol hei para. He tikanga tino māmā, he tino whai hua hoki, tika?
He taunakitanga pūtaiao kei te tautoko i tēnei kōrero?
Āe, tino pono. Ehara tēnei i te kōrero pakiwaitara noa iho. Kua whakamātauhia te kaha o te kai ōti ki te whakaheke i te cholesterol, ā, i te tau 1997, i whakaaetia e te US Food and Drug Administration (FDA) hei 'kerēme hauora'. Ko te tikanga o tēnei, e whakaaetia ana ngā hua ōti kia whakatairangahia ō rātou āhuatanga hauora mō te ngākau.
Heoi anō, kua whakaatuhia e ētahi rangahau he pānga nui te ōti ki ngā taumata cholesterol ina honoa ki ētahi atu kai whakaheke cholesterol. I roto i tētahi rangahau nui, i hoatu ki ngā pakeke he nui te cholesterol he kai whakaheke cholesterol, pērā i te ōti, kaua ki ngā rongoā whakaheke cholesterol. He tino miharo ngā hua. I whakaitihia e te kai ngā taumata cholesterol rite tonu ki ngā rongoā whakaheke cholesterol.
Engari, ehara tēnei i te kī me mutu te tango i ō rongoā mō te cholesterol. Kaua rawa e mutu te tango me te kore he tohutohu a tō tākuta. He whakaatu noa tēnei i te kaha o te kai hauora.
Āe, me pēhea te tāpiri i te ōti ki tō kai?
Ehara tēnei i te mea uaua pērā i tō whakaaro. He tino ngāwari te tāpiri i te ōti ki tā tātou kai. Ka taea e koe te whakamātau i ngā huarahi rerekē.
| Tikanga | He whakaahuatanga māmā |
|---|---|
| Mō te parakuihi | Hangaia he parāoa ōti pērā i ngā wā katoa, kātahi ka kainga. Ka taea e koe te tāpiri i tētahi mea pēnei i te panana, i ētahi kāhewē, i ngā purapura paukena rānei hei whakarei ake i te reka me te kai. |
| Hei paraoa matao | Ki te kore koe e pai ki te parāoa wera, ka taea e koe te kai i te pata matao i hangaia mai i te parani ōti me te miraka. |
| Te tāpiri atu ki ētahi atu rihi | Hurihia (whakaranua) te ōti kia pai, ka rongoatia. Tāpirihia tētahi, e rua rānei punetēpu ki ō hupa, hupa pīni, me ngā hupa huawhenua. Ka taea hoki e koe te whakaranu i te paura ōti ki roto i ngā paraoa pokepoke ina hanga ana i ngā mea pēnei i te tapatapahi me te rōra. |
| Mō ngā kai tunutunu | Ki te mea kei te hanga keke, muffin, panikeke rānei koe i te kāinga, whakakapia te kotahi hautoru o te paraoa taro ki te paraoa ōti. Ka whakapai ake i te reka me te kounga. |
He kupu whakatūpato: ehara i te mea he pai ngā 'ōti' katoa!
He mea anō tēnei hei maumahara. Kāore e pai ngā putea katoa e tohua ana ko 'ōati' i roto i te toa. Hei tauira, he iti noa iho ngā ōati kei roto i ētahi 'pihikete ōati' me ngā 'parā granola'. Engari, he nui te huka me te hinu kei roto. Nō reira, i te hoko i tētahi mea, pānuihia te tapanga me te āta . Tirohia te nui o te muka wairewa me te nui o te huka kei roto. He pai ake te hoko ōati noa me te kore he mea reka, he huka rānei i tāpirihia, ka hanga ki te kāinga.
E hia te nui o te ōti me kai e koe i ia rā?
I te toharite, me kai e te pakeke te iti rawa o te 25 karamu o te muka i ia rā. Engari he tokomaha te hunga e kai ana i te iti rawa o te 15 karamu. Nō reira, me tūpato tātou katoa ki ngā kai he nui te muka.
E ai ki ngā rangahau, e toru karamu pea o te muka wairewa e hiahiatia ana, e kitea ana i roto i te 1.5 kapu o te ōti kua tunua (tata ki te ¾ kapu o te ōti maroke), kia whai pānga nui ai ki te whakaheke i te cholesterol. Ki te mea he nui tēnei mō te kotahi tūnga, kaua e manukanuka.
Arā, kāore e hiahiatia ana kia kai ōti mō te parakuihi anake. He pai ake te tāpiri i te iti o te ōti ki ētahi atu kai o te rā.
Mena he āwangawanga āu mō ō taumata cholesterol, mō te whakarerekē rānei i tō kai, he pai ake te kōrero ki tō tākuta whānau . Māna e hoatu ki a koe te tohutohu e tika ana māu.
Karere Tangohia ki te Kāinga
- He kai nui te muka wairewa o te ōti, ā, ka āwhina i te whakaheke i te taumata o te cholesterol kino (LDL).
- Ka ārai tēnei muka i te mimiti o te cholesterol ki roto i te tinana i roto i ngā whekau, ā, ka āwhina hoki ki te tuku atu hei para.
- Mā te kai i te 1.5 kapu o te ōti kua tunua i ia rā ka taea te whakatutuki i ngā hua nui.
- Ka taea te whakauru ngāwari i te ōti ki roto i tō kai mā te tāpiri atu ki te parāoa, ki ngā pata, ki ngā hupa, me ngā kai tunua.
- Pānuihia marietia ngā tapanga o ngā hua 'ōati' i hokona mai i te toa, ā, karohia ngā mea he nui te huka me te hinu.
- Me toro atu ki tō tākuta i ngā wā katoa hei kōrero mō ō taumata cholesterol, mō ngā huringa kai rānei.
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