Te Hononga Kai Tipu me te Toto Toto tiketike
Ka Whakaitihia te Toto e ngā Kai Tipu
Kua pūrongohia i roto i ngā rangahau maha ngā hua pai o te kai huawhenua ki te toto toto tiketike. Ko te hunga e whai ana i ngā kai huawhenua he iti ake te toto toto i te hunga e kai ana i ngā hua kararehe.
Ka taea e te kai i ngā tipu te ārai, te āwhina rānei ki te rongoā i te toto toto tiketike? Ko te whakautu poto ko te āe.
He mea nui te kai tipu hei ārai me te whakahaere i te toto toto tiketike. He mate whānui te toto toto tiketike, ā, he maha ngā wā ka puta puku mai, engari ka pā kino ki te ngākau, ki ngā whatukuhu, me te hauora whānui. He mea hono noa ki ētahi atu mate mau tonu pērā i te whiu, te mate huka, me te mate pūnaha toto.
Kua piki haere te aro ki ngā kai tipu mō ō rātou painga hauora, ā, e whakaatu tonu ana ngā rangahau he iti ake te toto toto o te hunga e whai ana i ngā tauira kai huawhenua i te hunga e kai ana i ngā hua kararehe. Tērā pea nā te huinga o ngā āhuatanga tēnei pānga, tae atu ki te nui ake o te muka, ngā antioxidants, me ngā matūkai nui pērā i te pāhare pāporo me te konupora, e tautoko ana i ngā oko toto hauora me te tohanga toto. Mā te arotahi ki ngā kai tipu katoa, ehara i te mea ka āwhina noa tēnei huarahi ki te whakahaere i te toto toto engari ka whakatairanga hoki i te hauora o te pūnaha manawa mō te wā roa i roto i te huarahi taiao me te pumau.
He aha te toto totoka?
Ko te toto toto e pā ana ki te kaha o tō toto ki ngā pakitara o ō uaua toto i a ia e rere ana i roto i tō tinana. I ia wā e pā ana tō ngākau, ka panaia te toto ki roto i ēnei uaua toto, ka puta he pēhanga e taea ai e te hāora me ngā matūkai te tae atu ki ō whekau me ō kiko. Ka piki ake tēnei pēhanga i te wā e kōpeke ana te ngākau, ka heke iho i te wā e wātea ana te ngākau i waenga i ngā pā, ka hanga he huringa tonu e pupuri ana i te mahi tika o tō tinana. Ki te kore e rongoatia, ka piki ake te mōrearea o te mate ngākau, te whiu rānei i te toto toto tiketike (hypertension). Mā te ine i tō toto toto me te mārama ki te tikanga o ngā tau me te pehea e taea ai e koe te whakaheke i tō toto toto ka pai ake tō hauora.
Hei ine i tēnei, ka whakamahia e ngā kaiwhakarato hauora tētahi taputapu e kiia nei ko te sphygmomanometer, ka taea te whakamahi ā-ringa, te whakamahi matihiko rānei. E rua ngā tau e hoatu ana i te pānui—hei tauira, 120/80. Ko te tau tuatahi (pēhanga systolic) e tohu ana i te kaha e pupuhi ana tō ngākau i te toto, ko te tau tuarua (pēhanga diastolic) e whakaata ana i te pēhanga i te wā e okioki ana te ngākau i waenga i ngā patu. Mā ēnei uara katoa ka hoatu he tirohanga nui ki tō hauora pūnaha toto, ā, ka āwhina ki te tautuhi mēnā kei roto tō pēhanga toto i te awhe hauora.
He aha te hiranga o te pēhanga toto?
He tohu matua te toto toto mō te hauora whānui, ā, he mea nui ki te pupuri i te rere tika o te toto puta noa i te tinana. E whakaatu ana i te pai o te pupuhi toto o tō ngākau me te pai o te mahi a ō uaua toto. Ina piki ake te toto toto i runga ake i ngā taumata noa, ka akiaki i te ngākau kia mahi kaha ake i te mea e tika ana, ka nui ake te taumahatanga ki te pūnaha manawa me te whakanui ake i te tūponotanga o ngā raruraru roa pēnei i te mate ngākau me te whiu.
I tētahi atu taha, ko te toto toto iti rawa ka raru pea, nā te mea ka whakaiti i te rere o te hāora me ngā matūkai ki ngā whekau nui pēnei i te roro me ngā whatukuhu. Ka arahi pea tēnei ki ngā tohu pēnei i te whanoke, te ngenge, ā, i ngā wā kino rawa atu, ka ngoikore te mahi a ngā whekau. Mō ēnei take, he mea nui te pupuri i te toto toto i roto i te awhe hauora hei tautoko i te oranga whānui me te ārai i ngā mōrearea hauora o nāianei me te wā roa.
Te whānui o te toto toto tiketike
Ko te toto toto tiketike—e kiia ana ko te "kaikōhuru puku"—ka tupu mārire, ā, ka noho tonu pea me te kore he tohu e kitea ana mō ngā tau maha. Ahakoa tēnei, he tino horapa puta noa i te ao, e pāngia ana e te 4 i roto i te 10 o ngā pakeke neke atu i te 25 tau te pakeke. Nā te mea he maha ngā wā kāore e tautuhia, he maha ngā tāngata kāore e mōhio ki te mate tae noa ki te tīmatanga o te kino nui ki ngā whekau nui pērā i te ngākau, ngā whatukuhu, me te roro.
E ai ki te rangahau a te Global Burden of Disease (GBD), ko te toto toto tiketike te tuarua o ngā take mōrearea matua mō te mate wawe o te ao, e whai wāhi nui ana ki ngā mate pūnaha toto, te whiu, me ētahi atu mate e morearea ana ki te ora. He nui hoki te pānga ōhanga, me te whakatau tata a te World Hypertension League (WHL) tata ki te 10% o ngā utu hauora o te ao i te tau 2016 i ahu mai i te toto toto tiketike me ōna raruraru e pā ana. He mea nui, ko te whakapai ake i te urunga atu ki te maimoatanga whai hua me te tiaki ārai - inā koa i ngā whenua iti me te waenga-moni whiwhi - ka taea te whakaora i te 4.7 miriona oranga i roto i te wā 10-tau, e whakaatu ana i te hiahia nui mō te whakanui ake i te mōhiotanga, te kitenga wawe, me ngā wawaotanga oranga pumau.
E kī ana tētahi rangahau i whakaputaina i roto i te The British Medical Journal, mā te kai mīti whero ka piki ake te toto toto. I kitea he rerekē ngā pānga o ngā momo rino rerekē: e hono ana te rino heme mai i te mīti whero ki te pikinga o te toto toto, engari mā te rino kore-heme mai i ngā kai tipu ka āwhina ki te whakaheke i te toto toto.
I tētahi atu rangahau i whakarite i ngā kai huawhenua, ngā kai huawhenua lacto-ovo, me ngā kai katoa puta noa i ngā taupori rerekē, ā, i kitea ko ngā kai huawhenua—ina koa ko ngā kai huawhenua—he iti ake te toto toto me te iti ake o te mōrearea ki te toto toto tiketike. Kāore hoki i te tino nui te whakamahi a ngā kai huawhenua i ngā rongoā toto toto tiketike. Kāore i te pā noa ēnei painga ki te iti o te taumaha tinana engari ki te nui ake o te kai i ngā hua, huawhenua, nati, me ngā witi katoa, e whakarato ana i te muka, te huaora K, me ētahi atu matūkai. I tirohia hoki ngā taumata konupūmā, ā, i whakaatuhia e ngā hua kāore ngā kai huawhenua i te mate konupūmā, nā te mea e nui ana tā rātou kai mai i ngā puna tipu.
Ngā Take o te Toto Toto Nui
He nui te awe o te kai me te momo noho ki te whanaketanga o te toto toto tiketike. Haunga ngā āhuatanga kāore e taea te whakarerekē pērā i te āheinga ira me ngā mate o mua, tae atu ki te mate huka momo 2 me te mate tākihi mau tonu, he maha ngā āhuatanga e pā ana ki te momo noho ka whai wāhi ki te pikinga o te toto toto tiketike. Kei roto i ēnei ko te nui o te inu waipiro, te kai tupeka, te nui o te konutai i roto i ngā kai, me te kai nui i ngā waikawa ngako kukū, e hono katoa ana ki te mōrearea nui ake o te toto toto tiketike.
He rerekē, he mea nui ngā āhuatanga tiaki o te noho hei ārai i te toto toto tiketike, hei whakahaere i te toto toto tiketike me te ārai i te toto toto tiketike. Kua whakaatuhia ko te whakakori tinana auau, te pupuri i te taumaha tinana hauora i roto i te awhe kua tūtohutia, me te whakarite kia nui te pāhare pāporo i roto i te kai ka tautoko i te whakaheke i ngā taumata toto toto tiketike. Nō reira, ko te kai taurite me te hanganga tika ehara i te mea ka whai wāhi noa ki te ārai i te toto toto tiketike, engari he wāhanga matua hoki i roto i tōna whakahaere me te whakahaere mō te wā roa.
Te toto toto tiketike me ngā hua kararehe
Kua piki haere te hononga o te toto toto tiketike ki ngā tauira kai e uru ana ki te kai nui i ngā hua kararehe, inā koa ngā mīti whero me ngā mīti tukatuka. Kei te piki haere ngā taunakitanga mate urutā me ngā taunakitanga haumanu e kī ana he hononga pai i waenga i te kai mīti whero me ngā taumata toto toto tiketike. Ko tētahi wāhanga o tēnei whanaungatanga he nui ngā waikawa ngako kukū i roto i te maha o ngā hua kararehe, e whai wāhi ana ki te ngoikore o te endothelial me te piki haere o te pakari o ngā uaua toto. Hei tāpiri, ko ngā kai e nui ana te konutai me te cholesterol—e kitea whānuitia ana i roto i ngā kai kararehe—kua honoa tonutia ki te whanaketanga me te haere whakamua o te toto toto tiketike mā roto i ngā tikanga pēnei i te pupuri wai me te ngoikore o te whakahaere toto.
Ko ngā hua kararehe tukatuka, tae atu ki te tiihi, te hōtiti, te mīti kua rongoatia, me ngā kai kua rite ki te kai, he mea tino āwangawanga nā te mea he nui te konutai, te ngako kukū, me te cholesterol. Ehara i te mea ka whakanui ake ēnei wāhanga i te toto toto tiketike anake, engari ka whakanui ake hoki i te mōrearea whānui o te mate ngakau. He hononga kaha te kai nui o te konutai ki te pikinga o te rahinga toto me te ātete o ngā uaua toto, ka hua ake ai te pikinga tonu o te toto toto. Nō reira, ko te whakawhāiti i te kai i ngā hua kararehe tukatuka me ngā hua kararehe he nui te ngako, me te tango i tētahi kai taurite me te whai matūkai, he wāhanga o ngā rautaki ārai me te whakahaere i te toto toto tiketike.
He aha tā ngā rangahau e kī ana mō te toto toto tiketike?
Kua piki haere te maha o ngā tuhinga pūtaiao e whakaatu ana i te tūranga nui o ngā tauira kai i roto i te aukati me te whakahaere i te toto toto tiketike, me te puta ake o ngā kai tipu hei rautaki tino whai hua. E whakaatu ana ngā taunakitanga mā te tango, te whakaiti rānei i ngā hua kararehe ka taea te whakapai ake i te toto toto me te hauora whānui o te ngakau. I arotakehia e tētahi arotake whānui i whakaputaina i te tau 2017 ngā rangahau haumanu me ngā rangahau tirotiro maha mō te kai tipu, ā, i whakatau ko ngā kai i hangaia i te nuinga, i te katoa rānei, he huarahi tupato me te whai taunakitanga mō te aukati me te rongoā i te toto toto tiketike. Ko ngā tikanga kua whakaarohia ko te nui ake o te pāhare pāporo, te muka, ngā antioxidants, me te iti ake o te kai i ngā ngako kukū me te konutai.
E tautokona ana ēnei kitenga e ngā rangahau wawaotanga me ngā rangahau tātaritanga nui. Hei tauira, i roto i tētahi whakamātautau haumanu i whakaputaina i te tau 2018 i roto i te Journal of Clinical Cardiology, i whakanohohia ngā kaiuru ki tētahi kai tipu anake mō ngā wiki e whā, ā, i hua ake ai he whakahekenga nui o te toto toto systolic me te toto toto diastolic, me ngā whakapainga o ngā kōtaha lipid me ētahi atu tohu mōrearea cardiovascular. Waihoki, i roto i tētahi tātaritanga-maha i te tau 2014 i roto i te Journal of the American Medical Association, i kohikohia ai ngā raraunga mai i ngā rangahau maha i whakahaeretia me ngā rangahau tirotiro, i kitea ko ngā kai huawhenua he hononga tonu ki te toto toto iti iho, ā, ka taea te whakamahi hei wawaotanga kore-rongoā whai hua. Hei tāpiri, i roto i tētahi rangahau whakawhiti-wāhanga i te tau 2012 i roto i te Public Health Nutrition i whakataurite i ngā rōpū kai rerekē—tae atu ki ngā kai omnivores, ngā kai haurua-huawhenua, ngā kai pescatarians, me ngā kai vegan—ā, i kōrerohia ko ngā kai vegan te hunga iti rawa te mate toto toto tiketike.
He mea nui, i kitea e te rangahau he whanaungatanga horopeta-tauhohenga, arā, ko te whakahekenga haere i te kai hua kararehe i honoa ki te whakahekenga rite tonu o te mōrearea toto toto tiketike. I te katoa, e whakarato ana ēnei rangahau i ngā taunakitanga kaha e tautoko ana i ngā painga o ngā tauira kai tipu-huawhenua mō te pūnaha cardiovascular.
Ngā Rautaki Matua mō te Whakahaere i
te Toto Toto Teitei
Te Whakahaere Taumaha
Kia hauora te tinana, kia mau tonu hoki, nā te mea ka taea e te whakaheke taumaha—ina koa mā te kai iti-ngako i ngā kai tipu—te whakaheke nui i te toto toto.
Te Whakaiti i te Konutai
Kaua e neke atu i te 5 karamu te tote i te rā (tata ki te kotahi tīpune) hei āwhina i te aukati i te pupuri wai me te toto toto tiketike.
Te Whakawhāiti i ngā Hua Kararehe
Whakaitihia, karohia rānei te kai mīti me te miraka, nā te mea he nui ngā ngako kukū me te cholesterol i roto i ēnei kai, e hono ana ki ngā mate pūnaha toto.
Te Kai Ngako Hauora
Kia arotahi ki te kai i ngā ngako whai hua, tae atu ki ngā ngako polyunsaturated mai i ngā nati me ngā purapura me ngā waikawa ngako omega-3 mai i ngā puna pēnei i te flaxseed, te hempseed, te nati wōnati, me ngā huawhenua rau matomato.
Te Korikori Tinana Auau
Me whakakori tinana i ia wā, i ia wā, hei whakapai ake i te hauora o te ngākau, hei pupuri i te taumaha hauora, hei whakaiti hoki i te mōrearea o te mate toto tiketike.
Te Whakamutu i te Momi Paipa
Kati te momi hikareti hei whakaiti i te kino o ngā uaua toto, me te whakaiti nui i te mōrearea o te mate ngakau; ka tīmata ngā whakapainga i roto i ngā wiki.
Te Whakahaere Taumahatanga
Whakamahia ngā tikanga whai hua hei whakaiti i te ahotea pērā i te manawa hōhonu, te whakangā o ngā uaua, me te whakarite kia nui te moe hei tautoko i te whakahaere i te toto totoka.
Te Whakaōrite i te Waipiro
Kia kotahi te inu waipiro e inuhia ana mō ngā wāhine, kia rua hoki mō ngā tāne, kia kore ai e piki ake te toto toto.
Kai Totika-Tā-tipu
Whakanuia te kai i ngā kai tipu he nui te muka, ngā antioxidants, me ngā matūkai nui hei tautoko i te hauora o te ngakau me ngā oko toto.
Kāore i te ōrite ngā kai huawhenua katoa
He tino whai hua te kai huawhenua taurite ki te tautoko i te toto toto hauora. I whakaatuhia e tētahi rangahau ā-ao i te tau 2020 i uru atu ai te 4,680 o ngā kaiuru, ko ngā kai tipu e nui ana i ngā huawhenua, ngā witi katoa, me ngā kai whai matūkai e hono ana ki te hauora o te pūnaha manawa me te whakaheke i te toto toto.
Heoi, kāore e ranea te whakakore noa i ngā hua kararehe. Ko ngā kai e nui ana i ngā kai tipu tukatuka, ngā warowaihā kua whakatikatikaina, me te nui rawa o te konutai, tera pea ka pā kino atu, ā, ka piki ake te toto toto. E ai ki ngā kairangahau, he rite tonu te hiranga o te kounga o te kai tipu ki te whakaiti i ngā kai kararehe—ko te whiriwhiri whai whakaaro, whai kiko te mea nui ki te whakatutuki i ngā painga hauora tūturu.