I kitea i roto i tō whakamātautau toto tata nei he teitei ake tō cholesterol? He mea noa te mataku me te manukanuka ina tupu tēnā. Kua rongo tātou katoa ka piki ake te tūponotanga o te mate ngakau i te cholesterol teitei. Engari ko te rongo pai he mea tēnei ka taea e tātou te whakahaere. Ka taea e koe te whakaheke i ō taumata LDL (Low-Density Lipoprotein) , he kino ki tō tinana, me te whakanui ake i ō taumata HDL (High-Density Lipoprotein) , he pai mō tō tinana. Ko tāu noa he hanga i ētahi huringa ngāwari ki tō momo noho.
Kia maumahara, ehara tēnei i te mea ka taea te mahi i te pō kotahi. Tīmatahia kia iti, ka piki ake. Kia tīmata koe ki te whai i ēnei tikanga pai, ka kite koe i te rerekētanga nui i roto i te ono wiki pea. Ka nui ake te pai o ngā hua i muri i te toru marama.
Heoi anō, ehara i te mea ko te āhua noho anake te mea e whakatau ana i ō taumata cholesterol. He mahi anō tā ō ira. Me tango pea koe i ngā rongoā hei whakahaere i tō cholesterol. Engari ka nui te āwhina o ō tikanga o ia rā. Ki te mahi koe i ēnei huringa ngāwari, ka taea pea e koe te whakaiti i te nui o ngā rongoā me tango e koe, me te whakaiti i te tūponotanga o ngā pānga taha.
Nā, kia tirohia me pēhea te whakaiti i te taumata o te cholesterol me te noho ora.
1. Whakamutua te kai i ngā kai kei roto ngā ngako whakawhiti.
He māmā noa iho, ko ngā ngako whakawhiti he ngako hangai, he ngako hauora e whakanui ana i tō taumata cholesterol kino (LDL) me tō taumata cholesterol pai (HDL), ka piki ake ai tō tūponotanga ki te mate ngakau me te whiu.
He maha ngā kai kei te mākete i ēnei rā, inā koa ngā pihikete kua tākaihia, ngā keke, ētahi momo pata, ngā nūru inamata, me ngā kai parai hohonu, kei roto pea ēnei ngako whakawhiti. Ina hoko koe i tētahi mea mai i te toa, pānuihia te tapanga. Mēnā kei roto te kīanga "hinu hauwai-haurua", ko tōna tikanga kei roto ngā ngako whakawhiti. Me karo i ēnei kai i ngā wā katoa e taea ana.
2. Whakaitihia te taumaha koretake
Kāore koe e hiahia ki te whakaheke i te taumaha nui hei whakaheke i tō cholesterol. Mena he taumaha rawa koe, mā te whakaheke i te 4-5 kirokaramu anake ka taea te whakaheke i te taumata o tō cholesterol kino (LDL) mā te 8%.
Engari he mea tēnei me mahi āta. Whai kia kotahi kirokaramu te ngaro i te wiki. Kāore e pai mō tō tinana te ngaro nui i te wā kotahi. Kōrero ki tō tākuta mō te nui o ngā kaora e tika ana mō tō taumaha, tō teitei, me tō taumata mahi.
3. Whakakorikori tinana i ia rā.
He nui atu i te rawaka te whakakori tinana mō ngā hāora e rua me te hawhe i te wiki hei whakapiki i tō cholesterol pai (HDL) me te whakaheke i tō cholesterol kino (LDL) me ngā triglycerides. Ki te mea kāore anō koe kia whakakori tinana i mua, tīmata iti. Ahakoa he tīmatanga pai te hikoi tere 10-meneti i te rā. Kōwhiria he whakakori tinana e pai ana ki a koe. Hei tauira, te hikoi, te oma, te eke pahikara, te kaukau rānei. Ki te mangere rawa koe ki te mahi ko koe anake, haere atu ki tētahi hoa. Mā tēnā ka māmā ake.
4. Tāpirihia te muka ki tō kai
Ko ngā kai he nui te muka wairewa, pērā i te ōti, te āporo, te pīni, te rēneti, te pīni pīni, te kāpeti, te pīnati, te pānati, me te panana, ka ārai i te mimiti o te cholesterol i roto i ō tātou tinana. Kua whakaatuhia e ngā rangahau mā te tāpiri i te 5-10 karamu o te muka i ia rā ki tā tātou kai ka whakaiti i ngā taumata cholesterol LDL. Mā te kai i ngā kai he nui te muka ka āwhina i a koe kia kī, ka āwhina i a koe kia kai pinepine. Engari kaua e kai nui rawa te muka i te wā kotahi. Mā te mahi pēnā ka mamae te puku me te pupuhi. Nō reira, tāpirihia te muka ki tō kai mā te āta haere.
| Ngā mea hei kai (atu anō) | Ngā mea hei karo (kia taurite te kai) |
|---|---|
| Ōti, hua (āporo, karaka), huawhenua (pūroko, kāpeti) | Ngā kai parai hohonu (parai parai, patī) |
| Ngā pīni (pīni, pīni, pīni kāpeti) me ngā nati | Mīti tukatuka (sōsisi, mītiporo) |
| Ika hinuhinu (tāmana, hereni, makareera) | Ngā hua tunu kai kei roto te ngako whakawhiti (ētahi keke, pihikete) |
| Hinu oriwa, hinu kokonati (inā hiahiatia) | Ngā inu huka me ngā kai reka |
5. Whakamātauria te kai ika.
Ngāna kia kai ika kia rua, kia whā rānei ngā wā i te wiki. He tino pai ngā waikawa ngako omega-3 i roto i te ika mō te ngākau. Waihoki, mā te kai ika koe hei utu mō te mīti whero pērā i te mīti kau me te poaka, ka whakaitihia e koe te nui o ngā ngako kukū i roto i te mīti whero. He take nui anō hoki tēnei mō te whakaheke i te cholesterol. Heoi, he nui te mercury i roto i ētahi ika nunui pērā i te mangō me te tilefish. Ka taea e tēnei te whakanui ake i te mōrearea o te mate ngākau. Nō reira, kai i ngā ika iti pērā i te sardine, te makarela, me te hereni.
6. Whakamahia te Hinu Oriwa
Ki te whakamahi koe i te hinu oriwa hei utu mō te pata, te pata rānei i roto i tō tunu kai, i runga rānei i ngā huamata, ka taea e koe te whakaiti i ō taumata cholesterol LDL mā te 15%. He rite tēnei ki te pānga o te tango i tētahi rongoā cholesterol iti te horopeta. He tino pai ngā ngako "pai" i roto i te hinu oriwa mō tō ngākau. Ki te taea, whiriwhiria te hinu oriwa "extra-virgin". Nā te mea he iti ake te tukatuka, he nui ake ngā antioxidants kei roto.
7. Kai nati.
He maha ngā nati, pērā i te nati kāhew, te aramona, me te pīnati, ka āwhina i te whakaheke i te cholesterol LDL. Nā te mea kei roto i ēnei matū e kiia nei ko ngā sterol . Pērā i te muka, ka taea hoki e ēnei sterol te aukati i te tinana ki te mimiti i te cholesterol. Engari kia maumahara, he nui ngā kaora o ngā nati. Nō reira kaua e kai nui rawa. He nui noa te ringa kotahi i te rā.
8. Whakakorea te ahotea
I mōhio koe ka piki ake ō taumata cholesterol ina pāngia koe e te ahotea? Nō reira, kia marino tō hinengaro. Pānuihia he pukapuka pai, kōrero ki tētahi hoa, whakarongo ki tētahi waiata, mahi rānei i tētahi mea pēnei i te yoga, i te whakaaroaro rānei. Mā ēnei mea koe e āwhina ki te whakahaere i ō taumata cholesterol.
9. Tāpirihia ngā mea kakara ki te kai
Ko ngā mea kakara pērā i te kāriki, te kanekane, te hinamona, te pepa, me te korianara, he mea nui i roto i tā tātou kīhini, ehara i te mea ka reka ake te kai, engari ka āwhina hoki ki te whakaheke i ngā taumata cholesterol. Kua kitea e ngā rangahau ko te kai i te kāriki kotahi, i te haurua rānei o te kāriki i te rā ka taea te whakaiti i te cholesterol mā te 9% . Mā te tāpiri i ngā mea kakara ki te kai ka āwhina hoki ki te whakahaere i te hiahia kai, ka āwhina i te whakaheke taumaha.
10. Kati rawa te kai hikareti
Ka whakanuia e te kai hikareti te cholesterol kino (LDL) me te cholesterol pai (HDL). Ki te mutu te kai hikareti, ka pai ake ō taumata cholesterol.I whakaatuhia e tētahi rangahau ko te hunga i mutu te kai paipa i kite i te pikinga o ō rātou taumata cholesterol "pai" mā te 5% i roto i te tau. Waihoki, ahakoa kāore koe e kai paipa, mā te hongi i te paowa tuarua ka piki ake ō taumata cholesterol kino. Nō reira, me noho tawhiti atu i ngā wāhi e kai paipa ana te tangata.
11. Kia pai tō kata!
He rite te kata ki te rongoā. Ina kata tātou, ka piki ake te taumata o te cholesterol pai (HDL) o tō tātou tinana. Nō reira, tāpirihia he ngahau ki tō koiora. Mātakihia he kiriata rorirori, kia ngahau tahi me ō hoa, tākaro tahi me tētahi tamaiti nohinohi. He mea nui anō hoki te pupuri i te harikoa o tō hinengaro mō te oranga hauora.
I a koe e mahi ana i ēnei mea katoa, he mea nui kia toro atu koe ki tō tākuta whānau mō ngā tohutohu kia mārama ai koe ki ō taumata cholesterol, ā, kia rapu maimoatanga ai mēnā e tika ana.
Karere Tangohia ki te Kāinga
- Ahakoa ka piki ake te mōrearea o te mate ngakau i te nui o te cholesterol, he mea tēnei ka taea e tātou te whakahaere.
- Āta karohia ngā kai tukatuka me ngā kai parai hohonu kei roto ngā ngako whakawhiti.
- Mā te whakakori tinana mō te iti rawa e 2 me te hawhe hāora i te wiki ka piki ake te cholesterol pai (HDL).
- Tāpirihia ki tāu kai ngā kai momona i te muka (ōti, pīni , huawhenua, hua) me ngā ika momona i te omega-3.
- He mea nui te whakamutu rawa i te kai paipa me te whakahaere i te ahotea hei whakahaere i ngā taumata cholesterol.
- Me kōrero ki tō tākuta i mua i te whakatau i tētahi mea, kia mōhio ai koe ki ngā āhuatanga katoa o tō hauora.
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