I kī atu tō tākuta ki a koe he nui ngā triglycerides i roto i tō whakamātautau toto tata nei, me te nui hoki o te cholesterol? He tokomaha te hunga kāore e aro nui ki ngā triglycerides. Engari he hononga tika ēnei ki ngā mate kino pēnei i te mate ngakau me te whiu. Kaua e manukanuka, ko te rongo pai mā te whakarerekē i tō kai me te whakakori tinana, ka taea e koe te whakaiti i ō taumata triglycerides. Inaa, ka taea e koe te whakaiti i ō taumata triglycerides mā te 20% ki te 50%.
Kia maumahara, ko ia kai e kainga ana e koe ka taea te whakapai ake, te whakararu rānei i te hauora o tō ngākau. Nāu te whiriwhiri!
He aha te triglyceride?
He momo ngako kei roto i ō tātou toto ngā triglycerides. Ina kai tātou, ka hurihia e te tinana ngā kaora nui o taua kai hei triglycerides, ka rongoatia ki roto i ngā pūtau ngako hei whakamahi mō te pūngao i muri mai. Engari ina kai nui atu tātou i tā tātou e hiahia ana, inā koa ngā kai he nui te huka me te māngaro (pēnei i te taro, te raihi, me ngā inu reka), ka piki ake ēnei taumata triglycerides i roto i te toto. Ka piki ake te mōrearea o ngā mate pēnei i te mate manawa me te whiu .
Nā, kia titiro tātou me pēhea te taka kai hei āwhina i te whakahaere i tēnei mate.
Ngā kai parakuihi hauora mō te ngākau
Me tīmata te rā me tētahi whakatau hauora. Anei ētahi tohutao parakuihi ka taea e koe te whakamātau.
| Parakuihi | Me pēhea te hanga me ngā mea kei roto |
|---|---|
| Ōti me ngā hua | Tunua te 1/2 kapu oati me te 1 kapu miraka iti-ngako. Tāpirihia te 1 punetēpu o ngā nati wōnati tapatapahi me te 1 kapu hua o tāu e pai ai (rōpere, pūreipere). |
| Hanawiti hua manu | Hangaia he omelet me te 1 hua manu (2 rānei mā hua manu), tōmato tapatapahi, pīnihi, riki, me ngā harore. Whakatakotoria ki waenganui i ngā poro taro witi katoa e rua. Tukua me te karaka iti. |
| Yogurt me ngā hua | Whakaranua kia kotahi kapu miraka kawa iti-ngako me tētahi pata kai muka-nui, he panana, he kapu māngo rānei, me ētahi aramona. |
| Taro me te hāmana | Pania he tīhi kirīmi iti-ngako ki runga i te pēkere witi-katoa, i te poro taro rānei, ka tāpirihia he poro hāmana auahi ki runga. Tūhono atu ki tētahi kapu poro merengi. |
He tina e whakaiti ana i te mōrearea o te mate ngakau
Anei ētahi tina reka, whai kiko hoki ka taea e koe te hanga me te kawe.
| Tina | Me pēhea te hanga me ngā mea kei roto |
|---|---|
| Hupa huawhenua me te huamata | 1 kapu hupa iti-ngako i hangaia ki te pīni pīni, te rēneti, ngā huawhenua whakaranu rānei. 2 kapu huamata me ngā huawhenua kakariki pouri pērā i te pīnihi, te kāreti, te pūrokoro, me te tōmato. Whakamahia he ranu huamata i hangaia ki te hinu oriwa. |
| Hanawiti tuna | Pania kia rua ngā poro taro witi katoa ki te iti o te tuna kēne, he punetēpu mayonnaise iti-ngako, he riki tapatapahi, me ētahi pīkara. Ki te hiahiatia, tāpirihia he poro aporo, he pea rānei ki runga. |
| Heihei me te huawhenua parai | Paraihia ngā huawhenua (pīni, kāreti, kāpeti) me te heihei tunutunu, te tofu rānei. Tukua atu me te 1/2 kapu raihi parauri, nūru witi katoa rānei. |
Ngā kai o te pō e whakaiti ana i te triglyceride
He mea tino nui kia māmā noa te kai o te tina.
| Kai tina | Me pēhea te hanga me ngā mea kei roto |
|---|---|
| Heihei tunutunu | He wahi heihei tunutunu kua tangohia te kiri, he kūmara kohuatia, me te kapu pūrokoro kohuatia. |
| Ika me te kūsū | He poro hāmana, he calamari rānei i tunua ki te hinu oriwa. Tukua atu me te āparahi kohuatia me te 1/2 kapu kūsoko. |
| Rimurapa witi katoa | 1 kapu rimurapa witi katoa. Tāpirihia te ranu tōmato, ngā huawhenua pēnei i te harore, te kūkama, me te iti o te heihei tapatapahi kikokore, te tōfu rānei. |
He kōrero motuhake mō te waipiro
Whakawhāitihia te inu waipiro ki te kotahi inu ia rā mō ngā wāhine, ā, kia rua mō ngā tāne. Heoi, ki te nui ake ō taumata triglyceride i te 200 mg/dL, he pai ake te mutu rawa o te inu waipiro. He mea nui kia kōrero koe ki tō tākuta mō tēnei.
Me pēhea te whakarite i tētahi kai e pai ana ki a koe?
Kāore e taea te kai i te mea kotahi i ia rā, nō reira kia mau ki ēnei kaupapa matua i a koe e whakarite ana i ō kai tino pai.
- Te ture o te pereti: Wehea tō pereti i roto i tō hinengaro kia 4 ngā wāhanga.
- Whakakīia kia rua ngā wāhanga (te haurua o te pereti) ki ngā huawhenua me ngā hua .
- Whakakīia tētahi wāhanga (he wāhanga) ki ngā witi katoa (raihi parauri, buckwheat, ōti, taro witi katoa).
- Whakakīia te haurua tuarua (mō tētahi wā) ki te pūmua iti-ngako (ika, heihei kore kiri, rēneti, pīni pīni, mā te hua manu).
- Me matara atu i ngā mea "mā": Me whakaiti i te kai i ngā kai kua parakore (taro mā, parāoa), te huka, ngā mea reka, me ngā inu kua reka. Ka piki ake ngā taumata triglyceride i roto i ēnei.
- Kōwhiria ngā ngako pai:Ka taea e ngā kai he nui ngā ngako hauora, inā koa ko ngā omega-3, te āwhina i te whakaheke i ngā triglycerides. Whakaurua ngā ika momona pēnei i te hāmana me te tuna, te purapura harakeke, me ngā nati wōnati ki roto i tāu kai.
- Āta karohia ngā ngako kino: Āta karohia te mīti whero, ngā hua tunutunu, me ngā kai kua tākaihia kei roto ngā ngako whakawhiti (mēnā kei te tapanga he 'hinu hauwai' , kaua e hoko i taua kai).
- Kia tūpato i te wā e whiriwhiri ana i ngā kai miraka: whiriwhiria te miraka iti-ngako, te miraka kore-ngako rānei, me te tiihi.
Mena kei te raru koe ki te piri ki tēnei kai, kōrero ki tō tākuta , ki tētahi tohunga kai rānei. Ka taea e rātou te āwhina i a koe ki te waihanga i tētahi mahere kai whakaheke triglyceride e tika ana māu.
Karere Tangohia ki te Kāinga
- He mate kino te nui o ngā taumata triglyceride e whakanui ana i te mōrearea o te mate ngakau me te whiu.
- Ka taea anake te whakaiti i tēnei taumata mā te whakarerekē i tāu kai me te whakakori tinana.
- Whakawhāitihia ngā warowaihā māmā pēnei i te huka, te taro, me ngā inu reka, ā, kai nui atu i ngā witi katoa, huawhenua, me ngā hua.
- Tāpirihia ngā ika me ngā nati, kei roto hoki ngā ngako hauora (omega-3). Āta karohia ngā kai tukatuka me ngā ngako kino.
- Whakawhāitihia te inu waipiro. Mena he tino tiketike ō taumata triglyceride, kōrero ki tō tākuta mō te whakamutu rawa i te waipiro.
- Me kōrero tonu ki tō tākuta i mua i te tīmatanga o tētahi mahere kai, mēnā rānei he āwangawanga āu mō tō hauora.
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