Nā te mea e hiahia ana koe ki te whakaiti i tō taumaha, tera pea ka whakaaro pinepine koe, "Kāore au e kai nui ana, engari he aha ahau ka taumaha haere ai?" Ehara pea i te mea e kai ana koe i te raruraru, engari ko te nui o te kai e kainga ana e koe. He tokomaha o tātou e kai ana i te kai nui atu i tā tātou e whakaaro ana, kāore i te mōhio. Nō reira, i tēnei rā, me kōrero tātou mō te whakahaere i te rahi tika o te kai, arā, te 'Portion Size', kia whakaitihia ai tō taumaha kia hauora.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
He aha rawa te rahi tika mō tēnei kai?
He māmā noa iho, koinei te nui o te kai e taunakitia ana kia kainga e tātou i te kotahi kai. Engari he uaua pea te ine i tēnei i roto i ngā kapu, i ngā aune, me ngā punetēpu. Engari, ka taea e tātou te maumahara ngāwari ki ēnei nui o te kai mā te whakatairite i ēnei ki ngā mea e kitea ana e tātou i te taha, ā, e kitea pinepine ana hoki.
Whakaarohia kei te kai tahi kōrua i tētahi pereti. Ki te maumahara koe ki tēnei, he tino āwhina tēnei ki a koe.
Ko te mea nui ko te tirotiro i te tapanga 'Nutrition Facts' kei runga i ngā kai kua takaihia. Kei roto e whakamārama ana te 'Serving Size' (te nui hei kai i roto i te kotahi tūnga) me te 'Servings Per Container' (e hia ngā tūnga kei roto i te kete).
Anei ētahi whakatairite māmā hei āwhina i a koe. He tino ngāwari ēnei ki te maumahara.
| Momo kai | He huarahi ngāwari ki te ine i te rahi tika |
|---|---|
| Raihi, nūru, rimurapa rānei | He rite te rahi ki te koko aihikirīmi, ki te rahi rānei o te takai keke iti. |
| Mīti, ika, heihei rānei | Ko te rahi o tētahi kete kāri, ko te rahi rānei o tō nikau (kāore he maihao). |
| Huawhenua, hua rānei | Te rahi o tō ringa ina hopukia tō ringa ki roto i tō ringa. |
| Tīhi | Ko te rahi o ngā mataono e rua, ko te rahi rānei o tō koromatua mai i te pito ki te pito. |
| Rīwai | Te rahi o te kiore rorohiko noa. |
| Ngā kai reka pērā i ngā pihikete me ngā parai | He ringa kua kaputia. |
Hei taunga ki ēnei rahinga i te tuatahi, ka taea e koe te whakamahi i tētahi kapu ine, ka ine kotahi, kātahi ka ringihia ki roto i te rihi. Kātahi ka mārama pai koe ki ēnei rahinga mā te titiro.
Ngā tohutohu whai hua hei whakahaere i te kai e kainga ana
Ki te whakauru koe i ēnei tikanga ki roto i tō oranga, ka māmā ake te whakahaere i tō taumaha i tō whakaaro.
Whakamātauria ēnei mea ki te kāinga.
Ko te mea māmā ki a tātou te whakahaere i tēnei i te kāinga.
- Whakamahia he pereti iti ake: Ina kai tātou i runga i tētahi pereti nui, ka whakakīia e tātou. Nō reira, whakamahia he pereti, he peihana rānei he iti ake i te mea e kai ana koe i runga. Mā tēnei ka āwhina i a koe kia iti ake te kai me te kore e mōhio.
- Kotahi noa te tohatoha: Ina tohatoha kai koe, tohaina te nui e tika ana kotahi noa te wā. Āta karohia te whanonga o te tohatoha tuarua.
- Tangohia te kai i te tēpu: Kaua e noho ki raro ki te kai me te raihi me te kari katoa i runga i te tēpu. Ki te pena koe, ka hiahia koe ki te tohatoha atu i a koe e kōrero ana. Nō reira, waiho te toenga kai i muri i te tohatoha ki runga i tō pereti.
- Kaua e kai mai i te pēke: Kaua e tīmata kai mai i te pēke pihikete, i te pēke pihikete, i te ipu aihikirīmi rānei i roto i tō ringaringa. Ki te pērā koe, ka ngaro tō mana whakahaere i te nui o te kai e kainga ana e koe. Whakatakotoria te nui e hiahiatia ana ki runga i tētahi pereti motuhake, ka kainga.
- Ngā toenga kai: Kaua e waiho ngā toenga kai ki roto i te pouaka whakamātao i roto i te ipu kotahi. Ki te taea, rongoatia te nui e hiahiatia ana e koe mō ia kai ki roto i ngā ipu iti motuhake . Mā tēnei ka āwhina i a koe ki te karo i te kai nui rawa i ngā kai o muri mai.
Ā, me pēhea te haere ki te wharekai?
He ahua uaua tēnei ina kai ana i waho, engari ehara i te mea kāore e taea.
- Tohaina: I roto i te maha o ngā wharekai o tō tātou whenua, he tino nui ngā rahinga o ngā rihi pēnei i te raihi parai me te kōttu. Nō reira, ki te taea, tohaina te kai ki tētahi hoa .
- Tangohia ētahi i te tuatahi: Puritia te nui o te kai e whakaaro ana koe e hiahiatia ana mai i te pereti ka riro mai i a koe, tangohia te toenga i te tuatahi, ka tono kia 'tangohia atu' .
- Tohaina te kai reka: Ki te mea kei te kai koe i te kai reka, tohaina ki te tini tāngata, kaua e kainga ko koe anake.
Kia tūpato i te hūpermakete.
- Kia tūpato ki ngā pēke iti: Kia tūpato ki ngā pēke iti o ngā pihikete me ngā pihikete kua tohua ko "Mini". Nā te mea he iti, kāore tātou i te mōhio ka nui tā tātou kai, me te whakaaro, "He pai ki te kai i ētahi."
- Kōwhiria ngā mōkihi takitahi: Engari i te hoko i ngā mōkihi nunui, whiriwhiria ngā taonga kua tākaihia kia taea ai e koe te kai i te wā kotahi. Hei tauira, hei utu mō te ipu nui o te aihikirīmi, hokoa ngā taonga takitahi pērā i ngā hanawiti aihikirīmi.
Te mahi o te Kai Matatau
He huarahi nui anō tēnei hei whakahaere i te nui o te kai e kainga ana e koe. Arā, kia aro nui ki tāu e kai ana.
- Ngaungauhia tāu kai kia pai: Kaua e horomia wawetia, ngaungauhia kia pai, ā, kainga me te reka.
- Puritia te pouaka whakaata me te waea pūkoro kia matara atu: Kāore tātou e mōhio ki te nui o tā tātou kai i a tātou e mātaki ana i te pouaka whakaata, e mātaki ana rānei i tā tātou waea pūkoro. Nō reira, me matara atu i aua mea i a tātou e kai ana.
- Whakarongo ki tō kīnga: Ka tukuna atu e tō roro he tohu ina tīmata te kīnga o tō puku. Whakarongo ki taua tohu. Kaua e whakaaro, "Me kai e au ngā mea katoa i runga i taku pereti." Ki te kīnga koe, kati te kai.
Ina whakaurua ēnei tikanga ki roto i tō oranga, e kore e taea e koe te whakahaere i tō taumaha anake, engari ka taea hoki e koe te whakapai ake i tō hauora whānui. Kia maumahara, ehara tēnei i te mea ka taea te mahi i roto i te pō kotahi. Hangaia ēnei tikanga mā te āta haere. Mena he mate hauora tōu pēnei i te mate huka, he hiahia rānei koe ki tētahi mahere kai motuhake, he mea tino nui kia rapu tohutohu mai i tō tākuta ) i tētahi tohunga kai rānei.
Karere Tangohia ki te Kāinga
- I te wā e whakaiti ana i te taumaha, he mea nui kia mahara ki tāu e kai ana me te rahi o ngā kai e kainga ana .
- Inehia ngā rahinga kai, mā te whakamahi i ngā mea ngāwari pēnei i tō nikau, te ringa e pupuri ana i te kakau, i tētahi kete kāri rānei.
- Whakawhanakehia ngā tikanga māmā ki te kāinga, pērā i te whakamahi i ngā pereti iti ake , me te kore e waiho kai ki runga i te tēpu kai.
- I a koe e kai ana i waho, me whakarite kia kai tahi tātou, kia mauria mai rānei te toenga ki te kāinga .
- I te wā e kai ana koe , ngaungauhia kia pai, kai mārire, ā, arotahi noa ki tāu kai, kaua e mahi i tētahi atu mea . Kati te kai ina kī tonu koe.
- He roa te wā hei whakarite i ēnei mea katoa hei tikanga. Kia manawanui, ā, kia āta whakaurua ēnei huringa ki roto i tō koiora.
No comments yet. Be the first to share your question or experience below.