Kua rongo pea koe i tēnei rihi e kīia nei ko te falafel, kua kite rānei koe i tēnei i ngā wharekai nui. He rihi rongonui, he rihi tuku iho i ngā whenua o te Waenganui Rawhiti. He tokomaha e whakaaro ana he pai tēnei hei whakakapi mō te hunga kāore e kai mīti. Engari, he aha te hauora o tēnei? I tēnei rā, me kōrero tātou mō ngā mea o roto o ēnei falafel.
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Tuatahi, kia kite tātou he aha te falafel?
He māmā noa iho, he rihi i hangaia mai i te pīni kikī, me ētahi pīni fava. Pēnei te hanga: Tuatahi, ka rumakina ngā pīni kikī maroke ki te wai. Kātahi ka hurihia kia puehu rawa, ka konatunatua ki ngā otaota me ngā mea kakara, kātahi ka hangaia kia pōro iti , ka parai .
Ko te parai hōhonu te mea nui rawa atu i konei. Ka kōrerohia tēnā ā muri ake nei.
He pēhea te kai totika o te falafel?
Me titiro tātou ki te uara kai o te 3, te 4 rānei o ngā pōro falafel, arā, 100 karamu te taumaha. Mā tēnei ka hoatu he whakaaro pai ki a koe.
| Te wāhanga kai | Rahi toharite (mō ia 100 karamu) |
|---|---|
| Ngā Kaora | Tata ki te 321 |
| Pūmua | 21 karamu |
| Ngako | 4 karamu |
| muka kai | 11 karamu |
| Konutai | 36 mirikaramu |
Ina tirohia ēnei tau, ka kite koe he tino nui te pūmua me te muka.
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View Clinical Details →Ngā painga hauora o te pīni kikī mō te hanga falafel
Ko te pai, te kino rānei o te falafel, kei te āhua o tōna hanga. Engari ko te kai matua e whakamahia ana hei hanga, arā, ko te pīni kikī, he tino hauora. He momo pīni ngā pīni kikī. Tirohia ngā painga o ēnei.
He iti te ngako, he nui te pūmua
Nā te mea he kai tipu ēnei, he iti rawa te ngako kukū. Kāore hoki he cholesterol i roto. Nō reira, he pai ēnei pīni hei whakakapi mō te mīti. He pai hoki mō te whakatutuki i ō hiahia pūmua.
He nui ngā huaora me ngā kohuke.
He whare putunga huaora me ngā kohuke ngā pīni.
- Ngā momo Huaora B
- Parahi
- Rino
- Konupūmā
- Manganēhi
- Whēkau
- Konutea
He mea nui ēnei mea katoa mō te mahi a ō tātou tinana.
He nui te muka
E taunaki ana ngā tākuta kia kai i waenga i te 25-38 karamu o te muka ia rā. He 7-9 karamu te muka o tētahi kapu pīni, pērā i te pīni kikī.
He maha ngā painga o te kai i ngā kai momona i te muka mō ō tātou tinana. He mea tino nui mō te pūnaha nakunaku me te hauora whānui.
| Ngā painga o te kai nui ake i te muka |
|---|
| Ka whakaiti i ngā taumata cholesterol i roto i te tinana. |
| Ka ārai i te mate puku, ā, ka pupuri i te hauora o te pūnaha nakunaku. |
| Āwhina ki te whakahaere i ngā taumata huka toto. |
| Ka whakaiti i te mōrearea o te mate pukupuku koroni. |
| Ka puta he kare ā-roto kī i roto i te puku, ā, ka whakaiti i te kai koretake. |
Ka whakaiti i ngā taumata cholesterol.
Kua kitea e ngā rangahau mā te kai i ngā pīni mō te neke atu i te 3 wiki ka taea te whakaiti i te cholesterol katoa me te cholesterol "kino" (LDL) cholesterol. I roto i tētahi rangahau i ngā tūroro mate huka momo 2, mā te whakakapi i te mīti whero ki ngā pīni mō ngā rā e 3 o te wiki ka whakaiti i te cholesterol LDL me ngā triglycerides.
He pai hoki mō te toto toto tiketike
Mā te kai i ēnei nati whai kiko ka āwhina i te whakaheke i te toto toto. He maha ngā rangahau kua whakaatu ko te hunga i kai i tētahi kapu nati i ia rā mō ngā wiki 10 i tino heke te toto toto.
Nō reira, he tino hauora te falafel? He raruraru kei reira?
Āe, kua tirohia e tātou te pai o te pīni kikī mō te hanga falafel. Engari ko te wā e kainga ai hei falafel ka puta ai ētahi o ngā raruraru. Ko te āhua o te hanga me ngā mea kē atu ka tāpirihia e koe ki roto ka whakaiti i ēnei painga.
1. Parai hōhonu
Koinei te raruraru nui rawa atu. Ko te falafel he mea parai hohonu i te nuinga o te wā. Ko te mea ka tupu, ka mimiti te falafel i te hinu katoa e paraihia ana. I ētahi wā, ka eke te hinu e mimitihia ana ki te 20% o te taumaha o tētahi rihi.
Ko te kai auau i ngā kai parai hohonu ka whai wāhi ki te maha o ngā mate pēnei i te mate huka momo 2 me te mate ngākau. He tino take nui anō hoki tēnei o te momona.
2. Te whakamahinga o te tote (Konutai)
He maha ngā wā ka kainga te falafel me te taro pita, ngā momo ranu, me ngā pīkara. He nui rawa te tote (konutai) i roto i ēnei ranu me ngā pīkara. E taunaki ana te American Heart Association kia kaua e neke atu i te 2,300 mirikaramu o te konutai te kai i ia rā. Engari ko te nuinga o tātou ka kai nui atu i tēnā.
3. Mate pāwera
Kei roto i ētahi tohutao falafel te hīhi. He mate pāwera te hīhi ki ētahi tāngata. Mena he mate pāwera koe ki te hīhi, he mea nui kia tirohia ngā kai i mua i te kai i te falafel.
Me pēhea te whakapai ake i te hauora o te falafel?
Kaua e manukanuka. Ka taea e koe te hanga falafel i te kāinga i roto i te huarahi tino hauora . Anei ētahi tohutohu:
- Engari i te parai hohonu, tunua te falafel, tunua rānei ki roto i te air fryer. Mā tēnei ka taea e koe te whakaiti i te whakamahinga hinu.
- Whakaitihia te nui o te tote i roto i te tunu. Hei whakarei ake i te reka, tāpirihia atu ētahi atu mea kakara, pērā i te kāriki, te kanekane, te korianara, me te turmeric, hei utu mō te tote.
- Kai tahi me te taro pita i hangaia mai i te paraoa witi katoa. Pērā ai ka nui ake te muka.
- Ki te mea kei te āwangawanga koe mō ngā warowaihā, kainga te falafel me te huamata pai hei utu mō te taro pita.
- Ki te kai koe i te toa, kaua e tāpirihia he nui rawa ngā pīkara tote me ngā ranu.
Karere Tangohia ki te Kāinga
- Ko te kai matua o te falafel ko te pīni kikī, he kai tino whai kiko e kī ana i te pūmua, te muka, ngā huaora me ngā kohuke.
- Ko ngā mōrearea hauora matua e rua o te falafel ko te parai hohonu me te nui o te tote i roto i ngā ranu me ngā pīkara e haere tahi ana me ia.
- Ka taea e koe te hanga i te falafel hei rihi tino hauora mā te tunu ki te kāinga, mā te tunu rānei i roto i te parai hau me te whakaiti i te tote.
- Ki te tika te whakarite, he puna pai te falafel mō te pūmua tipu ka taea te kai hei whakakapi mīti.
- Mena kei a koe ngā mate hauora pēnei i te toto toto tiketike, te mate huka, te cholesterol rānei, he mea pai kia kōrero koe ki tō tākuta i mua i te whakatau i tāu kai.
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