Te Tiaki i tō Ngākau mā te Kai Tipu
Te Pānga o ngā Kai Tipu ki te Ārai i ngā Mate Manawa me te Whiu
Ko te mate manawa tētahi o ngā tino take o te mate puta noa i te ao, ā, he wero nui tonu tēnei mō te hauora tūmatanui. I te UK, tata ki te hauwhā o ngā mate katoa e pāngia ana e tēnei mate—he rite ki te 480 ngā mate i ia rā, kotahi rānei te mate i ia toru meneti. E ai ki ngā whakatau tata o nāianei, neke atu i te haurua o te taupori ka pāngia e te mate manawa, e te mate tohanga toto rānei i roto i ō rātou oranga. He waimarie, he maha ngā mate manawa ka taea te ārai, te whakahaere pai rānei mā roto i ngā momo oranga hauora, me te kai totika hei mea nui.
E taunaki ana ngā whakahaere hauora matua i tētahi tauira kai tipu e whai kiko ana i ngā witi katoa, ngā hua rākau, ngā huawhenua, ngā pīni, ngā nati, me ngā purapura, me te whakawhāiti i te ngako kukū, te tote, te huka tāpiri, me ngā kai tukatuka nui. E whakaatu ana ngā rangahau ka taea e te kai tipu katoa te āwhina i te whakaiti i te mōrearea o te mate ngakau, te whakapai ake i ngā āhuatanga mōrearea matua o te ngakau, me te tautoko i te hauora o te ngakau mo te wā roa.
He aha te mate manawa?
Ko te mate manawa, e mōhiotia whānuitia ana ko te mate manawa me te mate toto (CVD), he rōpū mate e pā ana ki te manawa me ngā oko toto. Ko tētahi mate e pā tata ana ko te mate roro, e pā ana ki ngā oko toto e tuku ana ki te roro, ā, ka nui ake te mōrearea o te whiu. Ina heke te rere o te toto ki te uaua o te manawa nā te whaiti o ngā uaua ngakau, ka mōhiotia te mate ko te mate manawa.
Ko te nuinga o ngā momo mate manawa ka whanake haere mā roto i tētahi tukanga e kiia nei ko te atherosclerosis, e kohikohi ai ngā putunga ngako, te cholesterol, me ētahi atu matū ki roto i ngā pakitara o te uaua, ka hanga he papa. I roto i te wā, ka taea e ēnei papa te whakawhāiti, te aukati rānei i ngā uaua, ka aukati i te rere o te toto, ka whakanui ake i te tūponotanga o te mate manawa, te whiu rānei. Ko ngā tohu whakatūpato wawe ko te mamae o te uma, te poto o te manawa, te ngenge, te ngakau koretake, te pupuhi o ngā waewae, te toto toto tiketike rānei, ahakoa he maha ngā tāngata kāore e kite i ngā tohu tae noa ki te horapa haere o te mate.
Huawhenua
Kaiwhenua
Kai Mīti
He aha ngā mea ka whakanui ake i
tō tūponotanga ki te mate manawa?
Ahakoa kāore e taea te whakarerekē i ētahi o ngā āhuatanga mōrearea mō te mate ngakau, pērā i te pakeketanga, te ira tangata, me te hītori whānau, ko te nuinga he tino awe i ngā kōwhiringa āhua noho o ia rā. E whakaatu tonu ana ngā rangahau he mea nui ngā tikanga kai, ngā taumata whakakori tinana, te momi hikareti, me te inu waipiro ki te whakatau i te hauora o te manawa mō te wā roa. Inaa, he maha ngā āhuatanga e whakanui ake ana i te mōrearea o te mate ngakau—tae atu ki te toto toto tiketike, te cholesterol teitei, te momona, me te mate huka momo 2—e hono tata ana ki te āhua noho.
Mā te kai hauora, tipu hoki e aro ana ki ngā hua rākau, huawhenua, witi katoa, pīni, nati, me ngā purapura ka āwhina i te whakapai ake i te maha o ēnei āhuatanga mōrearea, engari ko ngā kai e nui ana te mīti, ngā hua miraka, me ngā kai tukatuka nui e hono ana ki te nui ake o te mōrearea o te ngakau. Ahakoa kāore e taea e koe te whakarerekē i tō hītori whānau, mā te whai i ngā tikanga kai me te noho hauora ka taea te whakaiti i tō tupono ki te pāngia e te mate ngakau me te whiu.
Ko ngā āhuatanga matua mō te mate ngakau ko:
I kitea i roto i tētahi rangahau hou i whakaputaina i roto i te Progress in Cardiovascular Diseases, ko ngā kai huawhenua, inā koa ko ngā kai vegan, e hono ana ki te hauora o te ngākau. I kitea i roto i te arotake ko te kai tipu:
40% te iti iho o te mōrearea o te mate
E 40% te iti iho o te mōrearea o te mate mai i te mate manawa me te mate ngakau i roto i te kai tipu, e whakaatu ana i tōna pānga kaha ki te hauora o te ngakau me te mate ngakau.
Te Whakaiti i te Cholesterol me te LDL
E hono ana te kai tipu ki te whakapainga nui ake o ngā kōtaha lipid, e whakaatu ana i te 29 mg/dL te iti o te cholesterol katoa me te 23 mg/dL ngā taumata LDL-C iti iho i ngā kai kore-huawhenua, e whakaatu ana i tōna pānga pai ki ngā āhuatanga mōrearea o te ngakau.
Te Whakaiti i te Mōrearea o te Mate Manawa
E pā ana te kai hauora me te noho ora ki te whakahekenga o te mōrearea o te mate ngakau mā te 81–94%, ko ngā rongoā anake ia ka whakaiti i te mōrearea mā te 20–30% anake.
Te Whakakore i te Mate Manawa i te Ao Tūroa
E pā ana te kai hauora ki te whakahekenga 40% o te mōrearea o te mate ngakau, ka taea te whakatuwhera katoa, te whakatuwhera wāhanga rānei i ngā uaua kua āraia tae atu ki te 91% o ngā tūroro, ā, e pā ana ki te whakahekenga 34% o te mōrearea o te toto toto tiketike, e whakaatu ana i ngā pānga tiaki kaha ki te hauora o te ngakau.
Korekore me te Hauora o te Manawa
He matū rite ki te ngako te cholesterol, he rite ki te ware pi, e hiahiatia ana e tō tinana kia pai ai te mahi. Ka hangaia e te ate, ā, he mahi nui tāna ki te hanga i ngā kiriuhi pūtau, ki te hanga homoni, ki te whakaputa huaora D, me te āwhina i te nakunaku mā roto i ngā waikawa au. Arā, kāore te cholesterol i te kino—he mea nui tonu. Ka puta te raruraru ina nui rawa te cholesterol e rere ana i roto i te toto. Ko ngā momo cholesterol e rua e tino nui ana mō te hauora o te ngākau ko te LDL me te HDL cholesterol.
- Ko te LDL (lipoprotein iti-kiato), e kiia ana ko te cholesterol "kino", ka kawe i te cholesterol ki ngā kiko o te tinana, ā, ka taea e ia te hanga i te paraka i roto i ngā pakitara o te uaua, ka piki ake te mōrearea o ngā mate ngakau me ngā whiu.
- Ko te HDL (lipoprotein kiato-teitei), e mōhiotia ana ko te cholesterol "pai", ka āwhina i te tango i te cholesterol taikaha mai i te toto ka whakahoki ki te ate hei whakakore.
Ko ngā taumata tiketike o te cholesterol katoa me te LDL he tino take mōrearea mō te mate ngakau. He rerekē, ko ngā taumata HDL teitei ake e hono ana ki te hauora o te ngakau. Ko ngā kai kararehe katoa—pērā i te mīti, te ika, te hua manu, me te miraka—kei roto te cholesterol, nā te mea he mea hanga noa iho e ngā kararehe. Kāore he cholesterol i roto i ngā kai tipu, ā, he mea noa iho te kore cholesterol i roto i te kai huawhenua.
He rerekē te urupare a te tangata ki te cholesterol i roto i te kai. I te nuinga o te wā, ka taea e te mimiti cholesterol te rere mai i te 20% ki te 80%, i runga i te nuinga o ngā ira. Heoi, ahakoa te hunga he iti ake te mimiti cholesterol, kāore i te tino tiakina mēnā he nui te ngako kukū i roto i ā rātou kai. Ka whakararu te ngako kukū i te kaha o te ate ki te tango i te cholesterol LDL mai i te toto, ka piki ake ngā taumata. He maha ngā kai kararehe—pērā i te mīti whero, ngā mīti tukatuka, me ngā miraka ngako-katoa—kei roto i a rātou te cholesterol me te ngako kukū.
Kua kitea tonutia te whai huatanga o ngā kai tipu e aro ana ki ngā witi katoa, ngā hua rākau, ngā huawhenua, ngā pīni, ngā nati, ngā purapura, me ngā ngako kore kukū ki te whakaiti i te cholesterol LDL. He whai hua ngā kai huawhenua ki te ārai me te whakaiti i te cholesterol tiketike, ā, he hononga kaha ki te whakapai ake i te hauora o te ngākau.
Te toto toto tiketike me te hauora o te ngākau
He hononga tata te toto toto tiketike ki te taumata cholesterol tiketike. Ina nui haere te cholesterol i roto i ngā uaua, ka whakawhāitihia, ka whakapakeketia, ka uaua ake te rere o te toto. Nō reira, me kaha ake te mahi a te ngākau ki te pupuhi toto, ka piki ake te toto toto.
I roto i te wā, ka nui ake te taumahatanga o te toto toto tiketike ki te ngākau me ngā oko toto, ā, ka kino pea ngā whekau nui pēnei i te roro, ngā whatukuhu, me ngā kanohi. He tokomaha te hunga kāore i te mōhio he nui te cholesterol kei a rātou, nō reira ko te nui o te toto toto he tohu tuatahi kei te hē tetahi mea.
Ko ngā āhuatanga mōrearea noa mō te toto toto tiketike ko te taumaha rawa o te tinana, te nui o te tote, ngā tikanga kai kino, te momi hikareti, te nui rawa o te waipiro, te inu kawheine rānei, te koroheketanga, ngā ira tuku iho, me ētahi iwi.
He maha ngā wā kāore e ranea te rongoā rongoā anake hei whakatutuki i te whakahaere pai o te toto toto me te taumata cholesterol. E tautoko ana ngā taunakitanga i te tūranga o te whakarerekētanga o te momo noho—ina koa ko te wawaotanga kai—hei tūāpapa mō te whakaiti i te mōrearea o te ngakau.
E whakaatu ana ngā rangahau haumanu he whai hua ngā kai tipu e nui ana i ngā witi katoa, ngā hua rākau, ngā huawhenua, ngā pīni, ngā nati, ngā purapura, me ngā ngako kore-kukū ki te whakaheke i te toto toto me te whakaiti i te mate toto toto tiketike. I tetahi atu taha, ko ngā kai e nui ana te ngako kukū, te konutai, ngā kai tukatuka, me ngā hua kararehe e pā ana ki te pikinga o te toto toto. E whakaatu tonu ana ngā rangahau taupori he iti ake te toto toto toharite o te hunga e whai ana i ngā kai huawhenua, ā, he iti ake te mōrearea o te toto toto tiketike ki te hunga kai mīti.
Te Taumaha Rawa, te Momona rānei, me te Hauora o te Manawa
Ko te taumaha nui o te tinana me te momonatanga ngā tino take mōrearea ka taea te whakarerekē mō te mate ngakau me te toto. He kaha te awe o ngā tauira kai me ngā taumata o te korikori tinana ki ēnei. Ko ngā kai he nui te mīti whero me te mīti tukatuka, ngā hua miraka ngako nui, me ngā kai tukatuka-tino ka whai wāhi ki te whakanui taumaha, te dyslipidemia, te ātete ki te insulin, me te mumura pūnaha, ā, ka piki ake te mōrearea o te ngakau me te toto i ēnei katoa.
Ka nui ake te kaha o te kore mahi tinana i ēnei pānga mā te whakaiti i te whakapaunga pūngao me te whakararu i te mahi pākia me te mahi a ngā oko toto. He rerekē, ko ngā kai hauora tipu - he nui ngā witi katoa, ngā hua, ngā huawhenua, ngā pīni, ngā nati, me ngā purapura - e pā ana ki te iti o te taumaha tinana, te whakapai ake i ngā kōtaha lipid, te pai ake o te whakahaere i te toto toto, me te whakaiti i te mumura. Nō reira, ko ēnei momo kai ka tino whakaiti i te mōrearea o te mate ngakau e pā ana ki te momona, ā, ka tautoko i te hauora o te ngakau whānui.
He aha te mea
pai rawa atu he kai huawhenua?
Ka whakatairangahia e te kai huawhenua kai-katoa te hauora o te ngākau me te roa o te ora mā te iti o te ngako kukū, me te kore rawa o te cholesterol, me te whakarato hoki i ngā taumata teitei o te muka, te warowaihā matatini, te ngako kore kukū, me te pūmua tipu kounga teitei.
He nui hoki ngā antioxidants me ētahi atu matū koiora e āwhina ana ki te tiaki i ngā oko toto me te tautoko i te hauora o te microbiome o te puku, ā, he mea nui ēnei e rua ki te pupuri i te hauora o te ngakau.
E tautoko ana i te hauora o te puku
E tiaki ana i ō oko toto
HE NUI NGĀ MUKUMUKU ME NGĀ MATŪKAI
HE WHAKAMĀTAURANGA MŌ TE NGĀKAU
Te Whakatairanga a te Kai Muka-Whanui i te Hauora o te Manawa
He nui ngā painga o te kai tipu mō te hauora o te ngākau, nā te nui o te muka kei roto. Ko te muka kai, e kitea ana i roto i ngā witi katoa, ngā pīni, ngā hua, me ngā huawhenua, kua honoa kaha ki te whakaiti i te mōrearea o te mate ngākau me te ngakau. E whakaatu ana ngā rangahau ka taea e ngā kai nui te muka te whakaiti i te mōrearea o te mate ngākau me te whiu tae atu ki te 30%. Kua kitea tēnei pānga tiaki i roto i ngā rangahau tirotiro roa me ngā rangahau haumanu, e whakaatu ana i te hiranga o ngā kai tipu ki te pupuri i te pūnaha ngākau hauora.
Ko tētahi o ngā huarahi matua e tautoko ai te muka i te hauora o te ngākau ko te whakaiti i te mumura i roto i te tinana. E whakaatu ana ngā rangahau ahakoa he iti noa te pikinga o te 5 karamu o te muka e kainga ana i ia rā, ka taea te whakaiti i ngā taumata o ngā tohu mumura pēnei i te pūmua C-reactive (CRP), e pā tata ana ki te mōrearea o te mate ngākau. Ko tētahi mea nui e whai wāhi ana ko te microbiome o te puku, te wāhi e pakaru ai ngā muka whakapūkara e ngā huakita pai ki ngā waikawa ngako mekameka poto. Ka uru ēnei matū ki te toto ka āwhina ki te whakahaere i te toto toto, te huka toto, ngā taumata cholesterol, tae atu ki te whakaiti i te hanganga toto toto kino.
He rerekē hoki ngā painga o ngā momo muka rerekē. Ko te muka wairewa, e kitea ana i roto i ngā kai pēnei i te ōti, te parei, te pīni, me ngā hua, ka āwhina i te whakaheke i te cholesterol me te whakau i ngā taumata huka toto. Ko te muka kore wairewa, kei roto i ngā kai pēnei i te parai witi katoa, ngā nati, te kūmara, me ngā hua rākau, ka tautoko i te hauora o te nakunaku me te whakanui ake i te makona, ka āwhina i te whakahaere taumaha. Ka mahi tahi ēnei muka i roto i te kai tipu hei whakapai ake i te hauora whānui me te whakanui ake i te tiaki i te ngakau.
E whakaatu ana ngā rangahau he tautoko ngā kai tipu i te hauora o te ngākau mā roto i ngā ara koiora maha e awe ana i ngā āhuatanga mōrearea matua o te ngākau.
Ngā Taumata Cholesterol Hauora
Ko tētahi o ngā painga matua o ngā kai tipu ki te pūnaha manawa ko tōna kaha ki te whakapai ake i ngā kōtaha ngako toto. He iti noa te ngako kukū, ā, kāore he cholesterol kai, he nui hoki ngā muka wairewa me ngā sterol tipu i roto i ēnei kai, e āwhina ana ki te whakaheke i ngā taumata cholesterol LDL ("kino"). Mā te whakaiti i ngā kukū LDL ka taea te whakaroa i te haere whakamua o te atherosclerosis me te whakaiti i te mōrearea o te mate ngakau coronary.
Te Whakaiti i te Mumura me te Taumahatanga Waikura
He mea nui te mumura mau tonu ki te whanaketanga o ngā mate pūnaha toto. He nui ngā antioxidants me ngā matū koiora pērā i te polyphenols, te flavonoids, me te carotenoids i roto i ngā kai tipu, e āwhina ana ki te whakaiti i te mumura, ki te whawhai ki te ahotea waikura, me te tautoko i te mahi hauora o ngā oko toto.
Te Whakahaere i te Pēhanga Toto Pai Ake
Ko ngā kai tipu he nui te pāhare pāporo, te konupora, me te muka kai, engari he iti noa te konutai. Ka tautokohia e tēnei hanganga matūkai pai te mahi hauora o ngā oko toto, ka whakapai ake i te ngāwari o ngā oko toto, ā, ka āwhina ki te whakahaere i te toto toto.
Te Mahi Pūmua Whakarei Ake
Kua honoa e ngā rangahau ēnei kai ki te whakapai ake i te aro o te tangata ki te insulin, te hauora o te taumaha tinana, me te iti ake o te horapa o te mate huka momo 2. Nā te mea ko te momona me te mate huka ētahi o ngā tino take mōrearea mō te mate ngakau, ko te whakapai ake i te mahi pākia o te tinana ka whakarato i tētahi atu paparanga tiaki mō te hauora o te ngakau mō te wā roa.
He mārama ngā taunakitanga: he nui te pānga o te kai huawhenua kua whakaritea paitia ki te tiaki i te hauora o te ngākau me te ngākau. He rerekē, ko ngā momo kai e nui ana te mīti, ngā hua miraka, ngā hua manu, ngā kai tukatuka, me ngā kai e nui ana te ngako kukū, te tote, me te huka tāpiri e hono ana ki te nui ake o te mōrearea o te mate ngākau.
He mea nui, ko ngā painga hauora o te kai tipu e whakawhirinaki ana ki te kounga o ngā kai e kainga ana. Ko ngā kai e nui ana i ngā kai tipu katoa, kāore i tukatukahia, ka tukuna ngā pānga tiaki nui rawa atu, engari ko ngā kai e nui ana i ngā kai tipu kua oti te para me ngā kai tipu kua tino tukatukahia, ka whakaiti pea i ēnei painga.
I te mea kei te noho tonu te mate manawa hei tētahi o ngā tino take o te mate puta noa i te ao, ko te tango i tētahi kai tōtika e ahu mai ana i ngā kai tipu katoa he huarahi whai hua, e ahu mai ana i ngā taunakitanga, e whai hua ana hoki ki te whakapai ake i te hauora takitahi me te hauora tūmatanui.
