Kua whakaaro kē koe he aha te tikanga o ngā 'warowaihā' i roto i ngā kai e kainga ana e tātou, me te aha hoki i tino hira ai? Tērā pea kua kī atu tō tākuta kia whakahaere koe i ō warowaihā nā te mea he mate huka koe. Tērā pea kei te ngana koe ki te whakaiti i ō warowaihā kia ngaro ai tō taumaha. Ahakoa te take, i tēnei rā ka kōrero tātou mō te tikanga o tēnei tatau warowaihā me pēhea te mahi tika. Ehara i te mea uaua pērā i tō whakaaro, ā, ki te mārama koe ki tēnei, ka taea e koe te mahi ngāwari.
Tuatahi, kia titiro tātou, he aha ngā warowaihā?
I te whakarapopototanga, ko ngā warowaihā te pūtake matua o te pūngao mō ō tātou tinana. He rite ki te penehīni mō te motuka. Ina kai tātou i tētahi kai kei roto ngā warowaihā, ka huri tere te pūnaha nakunaku hei hukahuka, arā, ko te 'huka toto'. Kātahi ka whakamahia e ō tātou tinana taua hukahuka hei whakaputa i te pūngao e hiahiatia ana e rātou i taua wā tonu. Ko te toenga ka rongoatia ki roto i te tinana mō te whakamahinga ā muri ake nei.
Mena kei te ngana koe ki te whakaiti i tō taumaha, ki te whakahaere rānei i tētahi mate pēnei i te mate huka, he mea tino nui kia whakawhāitihia te kai o ēnei warowaihā, ā, kia whiriwhiria ngā momo warowaihā hauora rawa atu.
He aha te hiranga o te tatau warowaihā mō te tangata mate huka?
Ina kai te tangata hauora kāore he mate huka i tētahi kai kei roto ngā warowaihā, ka piki te taumata huka toto. Heoi, i taua wā anō, ka puta mai he homoni e kiia nei ko te insulin, e hangaia ana e te tinana, ka whakahaere i te taumata huka kia kore ai e tino teitei. Whakaarohia te insulin he pirihimana waka, e ārahi ana i ngā waka huka i roto i te toto ki ngā wāhi tika (ngā pūtau) i runga i te tikanga tika.
Engari he raruraru tō te tangata he mate huka tōna ki tēnei tukanga.
- Mate Huka Momo 1: Kāore ēnei tāngata e whakaputa i te insulin i roto i ō rātou tinana. Nō reira, me werohia te insulin ki waho hei whakahaere i te huka toto. Nō reira, kia tika ai te nui o te insulin mō te nui o ngā warowaihā e kainga ana e rātou, he mea nui kia mōhio tika ki te maha o ngā karamu o ngā warowaihā kei roto i te kai e kainga ana e rātou.
- Mate Huka Momo 2: Ahakoa ka hangaia te insulin i roto i te tinana o ēnei tāngata, kāore te tinana e aro tika ki taua insulin (ātete insulin). Waihoki, kāore pea te nui i hangaia e rātou e ranea. Nō reira, me tūpato hoki ēnei tāngata ki te nui o ngā warowaihā e kainga ana e rātou.
Kia mōhio tātou ko ēhea ngā kai kei roto he warowaihā!
Ina whakaaro tātou ki ngā warowaihā, ka whakaaro tātou ki te taro, te raihi, me ngā nūru. Engari he maha atu anō ngā kai kei roto ngā warowaihā. Ki te tatau koe i ngā warowaihā, me tūpato koe ki ēnei katoa.
| Kāwai kai | Ngā tauira noa i roto i tō tātou whenua |
|---|---|
| Ngā Kai Māngaro | Raihi, taro, nūru, rīwai, kūmara, manioka, kuru, ōti |
| Huka | Huka mā, inu reka, keke, pihikete, tōfi, kai reka |
| Hua | Tata ki ngā hua katoa, pērā i te panana, te māngo, te pāpaia, te karaka, me te aporo, kei roto he warowaihā. |
| Miraka me te Miraka Waikawa | Miraka hou, miraka kawa, miraka kore-ngako |
| Huawhenua | He iti te warowaihā i roto i te nuinga o ngā huawhenua, engari kei roto i ngā mea pēnei i te pīti, te kāreti, te pīni, me te paukena ētahi. |
| Ngā pīni | Pīni, pīni tīhi, pīni kakariki, pīni |
Me pēhea te whakarite i tētahi kai e pai ana ki a koe?
Mā te whakarite i te nui o te warowaihā, te pūmua, me te ngako e hiahiatia ana e koe ia rā ka āwhina i te pupuri i te taumata huka toto kia kore e neke haere.
E taunaki ana ngā tohunga kia whiwhi tātou i waenga i te 45% me te 65% o ā tātou kaora katoa o ia rā mai i ngā warowaihā. E 4 ngā kaora i roto i te 1 karamu o ngā warowaihā.
Hei tauira, ki te mea e kai ana koe i te 2,000 karori i te rā, me whai kia kai koe i waenga i te 225 me te 325 karamu o ngā warowaihā. Heoi, ki te mea kei te ngana koe ki te whakaiti i tō taumaha , ka taea e koe te whakaaro ki te whakaiti i tēnei nui ki te 100-150 karamu ia rā.
Mō te pakeke e pāngia ana e te mate huka, ko te whāinga whānui kia 45-60 karamu o te warowaihā mō ia kai matua, me te 15-20 karamu mō ia kai mātotoru . Heoi, kāore tēnei e rite mō te katoa.
Ko te mea nui rawa: Ka rerekē pea ēnei awhe i runga i tō tau, tō taumaha, tō kaha ki te mahi, me ngā rongoā katoa e tangohia ana e koe. Nō reira, he mea haumaru, he mea pai hoki te kōrero ki tō tākuta, ki tō tohunga kai rānei, mō te nui e tika ana māu.
Me pānui tātou i te tapanga kai kei runga i te kete kai!
He māmā ake te tatau i ngā warowaihā i roto i ngā kai kua takaihia ka hokona e koe i te toa hoko kai. Tirohia noa te tapanga "Nutrition Facts" kei runga i te kete.
1. Tirohia te wāhanga "Warowaihā Katoa": Ko te maha o ngā karamu ko te tapeke o ngā warowaihā i roto i taua kai.
2. Tirohia te "Rahi Tūkino": He mea tino nui tēnei. Ko te maha o ngā warowaihā kei runga i te tapanga e pā ana ki taua "Rahi Tūkino". Hei tauira, ki te mea kei roto i te kete pihikete he "Rahi Tūkino: 2 pihikete" ā, e kī ana he 15 karamu o ngā warowaihā, ki te kai koe i ngā pihikete e 4, ka whiwhi koe i te 30 karamu o ngā warowaihā.
3. Kia tūpato ki te "Muka Kai": Kei raro hoki i te "Warowaihā Katoa" tēnei momo warowaihā kāore e taea e te tinana te keri. Nō reira, kāore he pānga nui ki ngā taumata huka toto. Ahakoa ka tatauhia e ētahi "Warowaihā Kupenga" mā te tango i tēnei muka mai i te katoa o ngā warowaihā, ka tūtohu ngā tākuta kia whakamahia te uara "Warowaihā Katoa" .
Te rerekētanga i waenga i ngā warowaihā māmā me ngā warowaihā matatini
E rua ngā momo warowaihā. Ahakoa he rite tonu te tatau i ngā mea e rua ki te karamu, he rerekē rawa ō rāua pānga ki te tinana. Nō reira, he mea nui kia mōhio ki te rerekētanga.
| Huanga | Ngā Warowaihā Māmā | Ngā Warowaihā Matatini |
|---|---|---|
| Hanganga | He mea hanga mai i ngā ngota huka māmā. | Ka honoa ngā ngota huka ki roto i ngā mekameka roa. |
| Te nakunaku | Ka tere te nakunaku, ā, ka homai he pūngao. | Ka roa ake te wā e nakunaku ai. |
| Pānga ki te huka toto | Ka piki ohorere ngā taumata huka toto. | Ka piki haere āta, ka piki haere tonu hoki ngā taumata o te huka toto. |
| Te uara kai | He iti noa iho te uara kai, nō reira e kiia ana ko "ngā kaora kau". | He nui ngā matūkai pēnei i te muka, ngā huaora me ngā kohuke. |
| Ngā tauira | Huka, inu reka, taro mā, keke, pihikete, mea reka. | Raihi parauri, rai, ōti, hua rākau, huawhenua, pīni, pīni tīhi. |
Ko te whiriwhiri i ngā warowaihā matatini te mea pai rawa atu mō tō hauora.
Mena kei te tango koe i te insulin, me pēhea e whakarerekē ai i te horopeta o tō warowaihā?
He mea tino nui tēnei mō ētahi tāngata e tango ana i te insulin mō ngā kai. Me tatau e koe te nui o te insulin e tika ana mō te maha o ngā karamu o ngā warowaihā i roto i te kai e kainga ana e koe. Ka kiia tēnei ko te "Ōwehenga Insulin-ki-Warowaihā." Arā, ko te maha o ngā karamu o ngā warowaihā ka taea te whakahaere mā te 1 waeine insulin.
I te nuinga o te wā, ka taea e te kotahi waeine o te insulin tere te whakahaere i te 12-15 karamu o ngā warowaihā. Engari he uara toharite noa iho tēnei.
Whakatūpato: He rerekē rawa tēnei ōwehenga i ia tangata, i ia tangata. Ka taea hoki te huri i runga i ngā mea pēnei i te wā o te rā, te nui o te whakakori tinana e mahia ana e koe, me ngā taumata ahotea. Nō reira, he mea nui kia mahi tahi koe me tō tākuta ki te kimi i tētahi ōwehenga e tika ana mō tō tinana, me te waihanga i tētahi mahere. Kaua rawa e whakarerekē i tō horopeta insulin māu ake.
Karere Tangohia ki te Kāinga
- He huarahi pai te tatau i ngā warowaihā hei āwhina i te whakahaere i te mate huka me te whakaiti i te taumaha.
- Kaua e wareware kei roto i te taro me te raihi anake ngā warowaihā, engari kei roto hoki i ngā hua rākau, te miraka, ētahi huawhenua, me ngā nati.
- I te wā e hoko ana i ngā kai kua tākaihia, tirohia marietia ngā wāhanga "Warowaihā Katoa" me te "Rahi Tūkino" i runga i te tapanga.
- He pai ake mō tō hauora te whiriwhiri i ngā warowaihā matatini pēnei i te witi katoa, ngā huawhenua, me ngā pīni hei utu mō ngā warowaihā māmā pēnei i te huka me te paraoa mā.
- Me kōrero koe ki tō tākuta mō te nui o ngā warowaihā e hiahiatia ana e koe ia rā, ā, ki te tango koe i te insulin, me kōrero koe ki te ōwehenga tika kia whiwhi ai koe i ngā tohutohu pai rawa atu.
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