He ngako hauora ngā ngako monounsaturated e tuku ana i te maha o ngā painga hauora, ā, he wāhanga nui o te kai hauora, taurite hoki. Ka whakatairanga i te hauora o te ngākau mā te whakaheke i ngā taumata cholesterol kino, te āwhina ki te whakahaere i ngā taumata huka toto, te whakaiti i te mumura me te tautoko i te whakahaere taumaha. Mā te whakauru i ngā ngako monounsaturated ki roto i ā tātou kai, ka taea e tātou te whakapai ake i tō tātou hauora whānui me te whakaiti i te mōrearea o te mate mau tonu. Kia mahara ki te kai i ēnei ngako i te iti noa hei wāhanga o te kai taurite mō ngā hua pai rawa atu.
He wāhanga nui te ngako o te tinana o te tangata, ahakoa he pāmahana tinana, he whakahaere taumaha rānei, ā, he mea tino nui te pupuri i ngā taumata ngako pai, hauora hoki i roto i te tinana mō te hauora mō te wā roa.
Ko ngā ngako e toru e tino kitea ana i roto i ā tātou kai ko te ngako kukū, te ngako monounsaturated, me te ngako polyunsaturated. He rerekē ngā mahi me ngā painga o ia ngako.
Ko ngā ngako monounsaturated, e mōhiotia ana ko ngā ngako hauora, he ngako kai e kitea ana i roto i ngā momo kai he wai i te pāmahana rūma engari ka totoka ina rongoatia ki roto i te pouaka whakamātao. I runga i te kōrero matū, ko te ngako monounsaturated he waikawa ngako me te hononga takirua kotahi i roto i te mekameka waikawa ngako, ko te toenga he hononga takitahi. He rerekē tēnei i ngā ngako kukū, kāore he hononga takirua, me ngā ngako polyunsaturated, he maha ngā hononga takirua kei roto.
He maha ngā painga o ngā ngako monounsaturated ki te tinana, ā, e kiia ana ko tētahi o ngā wāhanga matua o te kai hauora nā te mea ka taea e rātou te whakapai ake i te hauora o te ngākau, te whakahaere i ngā taumata cholesterol me te whakarato i tētahi puna pūngao pumau.
Ko ngā puna o ngā ngako monounsaturated ko ngā hinu huawhenua, pērā i te hinu oriwa, te hinu canola, me te hinu hīhiama. He puna pai hoki ngā āporo, ngā nati (pērā i te aramona, te pīnati, me te nati cashew), me ngā purapura (pērā i te purapura putirā me te purapura paukena) mō ngā ngako monounsaturated. Heoi, he mea nui kia mahara ahakoa he maha ngā painga hauora o ngā ngako monounsaturated, me kai tonu i roto i te rahinga iti hei wāhanga o te kai taurite.
1. Hauora o te ngākau
Kua honoa tonutia te kai i te ngako monounsaturated ki te hauora o te ngākau. E whakaatu ana ngā rangahau ka taea e ngā ngako monounsaturated te whakaheke i ngā taumata cholesterol LDL, e mōhiotia whānuitia ana ko te cholesterol kino. Ka taea e ngā taumata cholesterol LDL teitei te aukati i ngā uaua toto ka arahi ki te mate ngākau me te whiu. Heoi, kua whakaatuhia e ngā ngako monounsaturated ka whakanui ake i te cholesterol HDL, e mōhiotia ana ko te cholesterol pai, ā, ka whakapai ake i te āhua o te cholesterol whānui.
Hei tāpiritanga, i arotahi tētahi rangahau i whakaputaina i roto i te Journal of Nutrition ki te putanga mai o te atrial fibrillation, he mate manawataki noa e pā ana ki te hekenga o te rere o te toto ki te ngākau, i roto i ngā wāhine he mate pūnaha toto. E whakaatu ana ngā hua i tētahi hononga i waenga i te kai hauora i te ngako me te whakaiti i te mōrearea o te atrial fibrillation.
Nō reira, mā te kai i ngā kai e nui ana te ngako monounsaturated ka āwhina i te pupuri i ngā taumata cholesterol hauora me te whakaiti i te tūponotanga o ngā mate e pā ana ki te ngakau.
2. Whakaitihia te mōrearea o te mate huka momo 2
Mā te ngako monounsaturated ka whakahaere i ngā taumata huka toto, nō reira mā te kai i te ngako monounsaturated ka whakaiti i te mōrearea o te mate huka momo 2. He maha ngā rangahau kua whakaatu ka taea e te kai e nui ana te ngako monounsaturated te whakapai ake i te aro o te insulin me te whakaiti i te mōrearea o te mate huka momo 2 ki te whakaritea ki te kai e nui ana te warowaihā, te ngako kukū rānei.
Mā te whakauru i ēnei ngako hauora ki roto i tō kai, ka taea e koe te āwhina ki te whakahaere i ngā taumata huka toto me te whakapai ake i te aro o te tangata ki te insulin. Hei tāpiri, ka taea e ngā ngako monounsaturated te āwhina ki te whakahaere i te taumaha, he mea nui hei ārai me te whakahaere i te mate huka.
3. Te whakahaere taumaha
He rerekē ki te whakapono rongonui, he pai te mahi a te ngako ki te whakahaere taumaha. Ahakoa he momo ngako te ngako monounsaturated, kua whakaatuhia he āwhina ki te whakaheke taumaha me te ārai i te pikinga o te taumaha. Ko ngā ngako monounsaturated, ina kainga i te rahinga iti, ka āwhina i te whakaheke taumaha me te pupuri i te taumaha.
Tērā pea nā te mea ka whakatairanga i ngā kare ā-roto o te kī me te makona, ka whakaiti i te kai nui rawa. Hei tāpiri, ka āwhina ngā ngako monounsaturated ki te whakatau i ngā taumata huka toto, ka ārai i ngā pikinga ohorere ka arahi ki te hiahia me te kai nui. Mā te whakauru i ngā ngako monounsaturated ki roto i ō kai ka āwhina i a koe kia roa ake te kī, ā, ka whakaiti i te tūponotanga o te kai i ngā kai kino, nui-kaiora.
4. Ngā āhuatanga ārai-mumura
E hono ana te mumura mau tonu ki ngā raruraru hauora maha, tae atu ki te mate manawa, te mate huka, te mate rumatiki, me ētahi atu. He āhuatanga ārai-mumura kei roto i ngā ngako monounsaturated, ā, ka āwhina i te whakaiti i te mumura puta noa i te tinana, he maha ngā painga hauora. Ka āwhina hoki rātou ki te whakaputa i ngā matū ārai-mumura, ka āwhina anō i ngā parepare taiao o te tinana ki te mumura. Mā te tāpiri i ngā kai pēnei i te hinu oriwa, te āwōkātō, me ngā nati ka āwhina i te whawhai ki te mumura me te whakatairanga i te hauora whānui.
5. Whakapai ake i te mimiti matūkai:
Ko ētahi huaora me ngā kohuke nui he wairewa-ngako, arā, me mimiti tika te ngako e te tinana. Ka whakatairangahia e ngā ngako monounsaturated te mimiti o ēnei matū, tae atu ki ngā huaora A, D, E me K. I roto i ngā rangahau kararehe, ka taea e ngā ngako monounsaturated te mimiti pai i te konupūmā e ngā wheua, ka hua ake he wheua matotoru ake, ka whakaitihia te whanaketanga o ngā wheua pakarukaru me ngā mate pēnei i te osteoporosis. Mā te whakauru i ngā ngako monounsaturated ki roto i ō kai, ka taea e koe te whakarite kia mimiti pai, kia whakamahia hoki e tō tinana ēnei matūkai nui hei whakatairanga i te hauora me te oranga whānui.
6. Whakapai ake i te wairua
He pai hoki te kai i ngā ngako monounsaturated mō tō wairua. Me whai ngako nui te roro kia pai ai te mahi, ā, ka whakaratohia e ngā ngako monounsaturated ngā matūkai nui mō te hauora o te roro. Mā te whakakapi i te ngako kukū ki te ngako monounsaturated i roto i tō kai ka taea te whakaiti i ngā taumata riri me te whakanui ake i te korikori tinana o ia rā me te whakapaunga pūngao i te wā okioki, ko te tikanga ka nui ake ngā kaora ka tahuna e koe i te wā e okioki ana.
Tērā pea nā te whakahohenga o te dopamine i roto i te tinana tēnei. Me whakahohe te dopamine kia rongo ai i ngā kare ā-roto o te ngākau māhaki me te harikoa, ā, ko te nui o te ngako kukū i roto i te kai ka aukati i ngā tohu harikoa a te dopamine ki te roro. Nō reira, ko te whakauru i ngā kai pēnei i te ika momona, ngā nati me ngā kākano ki roto i tō kai ka taea te whakanui ake i te kaha o tō roro me te whakapai ake i tō hauora hinengaro.
Akohia ngā ngako polyunsaturated
Ko te ngako polyunsaturated, e mōhiotia whānuitia ana ko te PUFA, he momo ngako kai e kitea ana i roto i ngā hinu huawhenua, ngā purapura, ngā nati me ngā ika momona. He nui ngā waikawa ngako nui o ēnei ngako, pērā i te omega-3 me te omega-6, kāore e taea e ō tātou tinana te whakaputa i a rātou anō. E rangahauhia whānuitia ana ngā waikawa ngako Omega-3 mō tō rātou kaha ki te whakaiti i te mumura, te whakaheke i te toto toto, me te tautoko i te hauora o te ngakau. He nui ēnei i roto i ngā ika momona pērā i te hāmana, te taraute me te sardine, tae atu ki ngā purapura harakeke, ngā purapura chia me ngā nati wōnati. I tētahi atu taha, ahakoa he mea nui ngā waikawa ngako omega-6, me kai i te iti rawa i te mea ka nui rawa te kai ka whakatairanga i te mumura me te whakanui ake i te mōrearea o ētahi mate.
Tūhurahia ngā ngako monounsaturated
Ko ngā ngako monounsaturated (MUFA), e kitea nuitia ana i roto i te hinu oriwa, te āwokato, ngā nati me ngā purapura, he ngako hauora anō hoki. E whakaatu ana ngā rangahau ka taea e ngā waikawa ngako monounsaturated te āwhina i te whakanui ake i ngā taumata cholesterol "pai" me te whakaiti i te cholesterol "kino", ā, hei whakapai ake i te hauora o te ngākau. Hei tāpiri, he nui ngā antioxidants i roto i ngā ngako monounsaturated, e whai hua ana ki te mahi roro me te āwhina ki te ārai i te hekenga hinengaro e pā ana ki te koroheketanga. He nui te huaora E i roto i ngā āwokato me ngā nati, ā, kei roto hoki he maha ngā kohuke me ngā matū tipu e whai wāhi ana ki te hauora whānui.
He pai ake tētahi i tētahi?
Mō ngā ngako polyunsaturated me ngā ngako monounsaturated, kāore he toa mārama, nā te mea he rerekē ngā painga hauora o ēnei momo ngako e rua. Ko te whakauru i ngā momo ngako hauora ki roto i tō kai te mea nui hei pupuri i te hauora pai. E taunakihia ana kia taurite te huarahi, tae atu ki te ranunga ngawari o ngā ngako polyunsaturated me ngā ngako monounsaturated. Whakakapia ngā ngako kukū me ngā ngako whakawhiti kino ki ēnei ngako hauora mā te tunu kai me te hinu oriwa, te kai nati, me te whakauru ika momona ki roto i tō mahere kai ia wiki.
Ko ētahi o ngā puna pai rawa atu o te ngako monounsaturated ko:
● Oriwa
● Āwōkātō
● Hinu oriwa
● Āmona
● Hāmana
● Tiakarete pouri
● Ngā kākano, tae atu ki ngā kākano harakeke me ngā kākano chia
● Ngā hinu kai, tae atu ki te hinu pīnati me te hinu rēpī
● Ngā nati, tae atu ki ngā pīnati me ngā kāhew
Whānui, he wāhanga nui ngā ngako monounsaturated o tētahi kai hauora. Mā te tāpiri i ngā kai whai kiko i roto i ngā ngako monounsaturated ki tō kai o ia rā hei wāhanga o tētahi mahere kai rerekē me te taurite, ka taea e tātou te whakapai ake i te hauora o te ngākau, te whakahaere i ngā taumata cholesterol me te tautoko i te whakahaere taumaha.
He mea tika kia whakahuatiaoleoylethanolamide (OEA), i ahu mai i te waikawa ngako monounsaturated omega-9, he waikawa ngako tūturu e ahu mai ana i te akomanga o ngā ngota ngako e kiia nei ko ngā endocannabinoids. Ka whakaputaina i roto i ngā kiko rerekē o te tinana, tae atu ki te whekau iti, te ate, me te kiko ngako.
He mea nui te mahi a te OEA ki te whakahaere i ngā momo tukanga ā-tinana, inā koa te hiahia kai, te taumaha tinana, te pākia o te ngako, te mumura, te kite mamae, te tiaki io, me te hauora o te ngakau.
P: Kia pehea te nui o te ngako monounsaturated me kai i ia rā?
A: E taunaki ana te American Heart Association kia ahu mai te nuinga o ngā ngako e kainga ana i ia rā i ngā ngako monounsaturated me ngā ngako polyunsaturated. Me whai kia whakakapia ngā ngako kukū me ngā ngako whakawhiti i roto i te kai ki ēnei kōwhiringa hauora ake, me te piri tonu ki ngā hiahia kaora takitahi.
P: Ka taea e te hunga whai mate hauora kē te kai i ngā ngako monounsaturated?
Āe! He pai ngā ngako monounsaturated mō te hunga mate huka, te hunga mate pāwera rānei, nā te mea ka taea e rātou te whakahaere i ngā taumata huka toto me te whakapai ake i te aro o te insulin. Heoi, he mea pai tonu kia kōrero ki tētahi tohunga hauora mō ngā tohutohu kai whaiaro.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Oketopa-13-2023
