He mate huka tōu? E mōhio ana pea koe me tino tupato koe ki tāu e kai ana. Ina koa ko ngā warowaihā e kainga ana e tātou, arā, ko ngā kai kei roto he māngaro me te huka. I ētahi wā ka whakaaro tātou ko te mea pai mō te mate huka ko te whakakore katoa i ngā warowaihā i roto i tā tātou kai. Engari ko te mea pono, he mea nui ngā warowaihā hei whakarato i te kaha ki tō tātou tinana. Ko te mea nui ko te whakahaere i aua mea. I tēnei rā ka kōrero tātou mō tētahi kai motuhake he mea tino nui mō te hunga mate huka, inā koa ko te Mate Huka Momo 2, ā, ka āwhina i te pupuri i ngā taumata huka toto ki te taumata kotahi. Ka kiia tēnei ko te 'Kai Warowaihā Tuturu' ko te Kai CCHO rānei.
He aha te tikanga o tēnei CCHO?
Ahakoa te ahua nui, te uaua o tēnei ingoa, he tino māmā noa iho. Tērā pea i kīia e tō tākuta he kai 'warowaihā tonu' he kai 'warowaihā whakahaeretia' rānei.
Ki te whakarapopototanga, ko te tikanga o te CCHO ko te pupuri i te nui o ngā warowaihā i roto i ō kai matua kia rite tonu, i ia rā.
Whakaarohia, mēnā i kai koe i te 60 karamu o ngā warowaihā i tēnei ata, ka ngana koe ki te kai i te nui ōrite āpōpō me te ata e whai ake nei. Ka pupuri tonu koe i te nui i kainga e koe i te tina i taua rā anō. Ko te whāinga matua o tēnei ko te pupuri i te taumata huka toto, te hukahuka rānei, kia mau tonu, kia rite tonu te taumata, me te kore e piki, e heke ohorere rānei. Ina whakahaeretia te huka toto i tēnei ara, ka taea te ārai i te maha o ngā pānga taha o te mate huka.
He aha ngā momo warowaihā e kainga ana e tātou?
Ina whakaaro tātou ki ngā warowaihā, he maha ngā wā ka whakaarohia e tātou ngā mea pēnei i te raihi me te taro, engari e toru ngā momo matua o ngā warowaihā. He mea nui kia mārama ake tātou ki ēnei.
| Momo warowaihā | He whakamārama māmā | Ngā tauira |
|---|---|---|
| Huka | He warowaihā "māmā" ēnei. Ko te tikanga, ina uru ki te tinana, ka tere te nakunaku, ka mimiti ki roto i te toto. Ka piki tere te huka toto. | Ko te fructose, e kitea ana i roto i ngā hua, te huka mā, e tāpirihia ana e tātou ki te tī, me ngā inu reka. |
| Māngaro | He warowaihā "uaua" ēnei. He roa te wā e nakunaku ai, nō reira ka pōturi ake te pikinga o ngā taumata huka toto. | Raihi, rīwai, kūmara, manioka, taro, witi, pīni. |
| muka | He momo warowaihā "uaua" anō hoki tēnei. Kāore te muka e nakunakuhia e ō tātou tinana, nō reira he tino āwhina ki te whakahaere i te huka toto me te mahi a te puku. | Āporo, panana, ōti, pīnihi, kāreti, pīni kikī, pīni kakariki. |
E hia ngā warowaihā i ia rā?
Koinei te pātai tino nui. I raro i te tikanga CCHO, me kōrero koe ki tō tākuta, ki tō tohunga kai rānei, kia mōhio ai koe ki te nui o ngā warowaihā e hiahiatia ana e koe i ia rā. He maha ngā āhuatanga e whakawhirinaki ana ki tēnei, pērā i tō tau, tō taumaha, tō ngohe tinana, me te āhua o te mate huka.
Ko te mea nui ko te waihanga i tētahi mahere e tika ana mōu, i runga i ngā tohutohu hauora, kaua e whai noa i tētahi mahere kai mai i te ipurangi, i tētahi atu rānei.
Hei tauira, me kī atu kua tohutohu tō tākuta kia kai koe i te 185 karamu o ngā warowaihā i ia rā. Ka taea e tātou te wehewehe i tēnā kia toru ngā kai matua pēnei:
- Parakuihi: 65 karamu o ngā warowaihā
- Tina: 60 karamu o ngā warowaihā
- Kai tina: 60 karamu o ngā warowaihā
Ma tenei ara, ina tata koe ki enei rahinga i ia ra, ka tino ngawari ake te whakahaere i to taumata huka toto.
He aha ngā painga o tēnei pūnaha CCHO?
He maha ngā painga ka riro i a koe mā te whai i tēnei kai.
1. Whakaū i ngā taumata huka toto: Koinei te painga nui rawa atu. Nā te mea kāore te huka toto e piki, e heke ohorere, ka whakaitihia ngā āhuatanga pēnei i te kore whakamarie me te ngenge.
2. Te whakaiti i te hiahia mō te rongoā: Kua kitea e ngā rangahau ko tētahi o ngā huarahi pai ki te whakahaere i te huka toto i roto i te hunga mate huka ko te whakawhāiti i ngā warowaihā. Mā te whakahaere i tō kai i tēnei ara, ka taea pea e koe te whakaiti i te nui o te insulin e hiahiatia ana e koe. Mā te tohutohu a tō tākuta, ka taea pea e ētahi tāngata te whakamutu katoa i te tango insulin i roto i te wā.
3.Kāore he pānga taha: Tērā pea he iti noa ngā pānga taha o ētahi rongoā mō te mate huka. Engari nā te mea he kai māori tēnei, ki te mahi koe i te ara e pai ana ki a koe, kāore he pānga taha.
Me titiro tātou ki ētahi tauira tunu kai?
He whakaaro noa iho ēnei tohutao. Ka taea e koe te whakarerekē kia rite ki tō hiahia me ngā mea e wātea ana i Sri Lanka.
Parakuihi: Ōti me ngā rōpere me ngā aramona
He kai tino pai tēnei hei tīmatanga mō te rā.
- Ōti Hurihuri - 1 kapu (ehara i te tunu tere)
- Wai - 2 kapu
- Tote - 1/4 tīpune
- He torutoru ngā rōpere (tapatapahi)
- Aramona tapatapahi - 1 hekere (pāpaku te tunu)
- Te tapeke o te warowaihā: tata ki te 33 karamu
Me pēhea te hanga:
Kawea te wai, te ōti, me te tote ki te whewhe i roto i te kōhua. Whakaitihia te ahi, ka tunua kia kore e taupokina mō te 10 meneti pea. Tangohia mai i te ahi, ka waiho kia noho mō te 2 meneti. Whakatakotoria ngā ōti ki roto i te peihana, ka tāpirihia ngā rōpere tapatapahi me ngā aramona tunua ki runga.
Kai tina: He rōra rētihi
He kai hauora , ngāwari hoki tēnei hei kawe ki te tari, ki te mahi rānei.
- He hāmi iti-konutai - 1.5 hekere
- Tīhi iti-tote - 1/2 hekere
- Āwōkātō kuoro - 1/4
- Wai rēmana - 1 tīpune
- He rau rētihi nui (Bibb lettuce)
- He mā hua manu kohuatia - 2
- Aramona tunua kāore i te tote - 12
- He āporo matomato
- 3 kāreti pēpi
- Te tapeke o te warowaihā: tata ki te 35 karamu
Me pēhea te hanga:
Whakatakotoria te hāmi, te tīhi, me te āporo kua kuru ki runga i te rau rētihi, ka pōkai kia piri. Tukua tēnei rōra me te mā hua manu kua kohuatia, te aramona, te āporo, me te kāreti.
Kai tina: Heihei me te harore me te winika balsamic
He kai reka tēnei mā te tokowhā.
- Uma heihei kore wheua, kore kiri - 450 karamu (1 pauna)
- Hinu oriwa - he punetēpu
- Paraoa paraoa - 1/4 kapu
- Mākarini (kore ngako whakawhiti) - 1 punetēpu
- Harore pātene tapatapahi (harore mā) - 280 karamu
- paura pepa - 1/4 tīpune
- Winika Balsamic - 1/3 kapu
- Hupa heihei iti-tote - 1/2 kapu
- Te nui o te warowaihā mō ia tangata: tata ki te 12 karamu
Me pēhea te hanga:
Whakatakotoria ngā wahi uma heihei ki roto i te pēke kirihou ka patupatu mārire ki te hama kia angiangi ake. Inaianei pania ngā wahi heihei ki te paraoa pokepoke i ngā taha e rua. Whakawerahia he hinu oriwa iti ki roto i te paraharaha, tāpirihia ngā wahi heihei ka parai mō te 5 meneti i ia taha. Tangohia te heihei ka waiho ki tahaki.
Tāpirihia te pata ki te paraharaha kotahi, ka whakarewa. Tāpirihia ngā harore me te paura pepa ki te paraharaha kotahi, ka tunua mō te 5 meneti. Tāpirihia te winika balsamic, ka kohuatia kia mimiti te wai. Kātahi ka tāpirihia te hupa heihei, ka tunua mō te 2 meneti. Hei whakamutunga, tāpirihia ngā wahi heihei kua paraitia ki te paraharaha, ka tunua mō te 5 meneti pea.
Karere Tangohia ki te Kāinga
- Ko te CCHO he tikanga whakahaere kai e ngana ana ki te kai i te nui o ngā warowaihā i ia rā, i ia kai matua.
- Ko te whāinga matua o tēnei ehara i te mea kia mutu rawa te kai warowaihā, engari kia whakahaere rawatia.
- Ka āwhina tēnei tikanga ki te pupuri i te taumata o te huka toto kia pumau.
- Me kōrero ki tō tākuta, ki tētahi tohunga kai rānei, kia taea ai e koe te whakawhanake i tētahi mahere CCHO e tika ana māu. Kaua e whai i ngā mahere kai a ētahi atu.
- Ahakoa ka whakaitihia pea e tēnei kai te nui o te rongoā e hiahiatia ana e koe, kaua rawa e mutu te tango i tō rongoā, kaua hoki e whakarerekē i te horopeta me te kore he tohutohu hauora.
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