Me pēhea te whakarite i tētahi mahere kai e tika ana mō te mate huka? (Mahere Kai mō te Mate Huka)

Ina kī mai tō tākuta he mate huka tōu, ko te pātai nui rawa atu ka puta ake ki te hinengaro ko, 'He aha taku kai ināianei?' He tokomaha e whakaaro ana he uaua, he hoha hoki te whakahaere i te mate huka. Engari ehara. Ko te hanga i tētahi kai reka, hauora hei āwhina i a koe ki te whakahaere i tō mate huka ehara i te mea uaua pērā i tō whakaaro. Kia titiro tātou me pēhea te hanga i tētahi mahere kai māmā, reka, hauora hoki.

He aha rawa te kai e pai ana mō te mate huka?

He whakarāpopototanga noa iho tēnei, he mahere kai hei āwhina i a koe ki te whakahaere i ō taumata huka toto, ki te pupuri i tō taumaha hauora, me te whakaiti i tō tupono ki te mate ngakau. Kāore e hiahiatia he panoni nui. Ko ngā mea matua hei whakaaroaro māu i konei ko ngā mea e toru kua mōhiotia kētia e tātou:

1. Ngā Kai Hauora: Ngā mea e kainga ana e tātou.

2. Ngā Rahinga Hauora: Te nui o tā tātou e kai ana.

3. Te Wā Hauora: Me kai tātou i te wā tika.

Ki te taunga koe ki te kai i tēnei momo kai, e kore e taea e koe te whakahaere noa i te mate huka, engari i ētahi wā ka taea te whakakore i te mate.

He aha ngā mea me tāpiri atu ki tā tātou kai?

Kāore e hiahiatia kia kotahi noa te momo kai hei kai mā te hunga mate huka. Mā te kai taurite me ngā matūkai e whā — ngā warowaihā, te pūmua, te muka, me te ngako — ka āwhina i te whakahaere i ō taumata huka toto mai i ngā pikinga me ngā hekenga. Ka taea hoki e ia te āwhina i a koe kia roa ake te kī. Ko te mea nui i konei ko te whakatairanga i ngā kai taiao, kai katoa, kaua ki ngā kai tukatuka.

Ngā Warowaihā Hauora

Ko ngā warowaihā ko ngā huka, ngā māngaro, me ngā muka i roto i te kai. Ko tā mātou e hiahia ana ko te whiriwhiri i ngā warowaihā katoa, kāore anō kia tukatukahia. Mā ēnei ka noho kī tonu koe, ka whakahaere i te huka toto, ka āwhina i te nakunaku, ā, ka āwhina ki te whakaheke i ngā taumata cholesterol.

• Ngā witi katoa: Raihi parauri, ōti, millet, parei.
• Ngā hua iti te huka: Ngā hua pēnei i te purūpere, te rāhipere, te rōpere, me te purūpere.
• Huawhenua me ngā huawhenua: kāpeti, broccoli, pīni, kūmara, pīni.
• Ngā hua miraka iti-ngako: miraka kawa kore huka, miraka iti-ngako.
• Ngā pīni: pīni, pīni kāpeti, pīni matomato, pīni riki.

Ngā Kai Whai Muka

Ko te muka te wāhanga o ngā kai tipu kāore e taea e te tinana te nakunaku. Engari ka āwhina i te neke o te kai mā roto i tō tātou pūnaha nakunaku. Mā te kai i ngā kai momona i te muka ka tere ake tō kī, ka āwhina hoki i a koe ki te whakahaere i tō taumaha . He mea nui hoki te muka hei whakahaere i te huka toto me ngā taumata cholesterol.

• Ngā huawhenua me ngā otaota
• Hua (he pai ake te kai i te hua katoa hei utu mō te wai hua, ka piki ake te huka toto)
• Ngā witi katoa
• Nati (kāhew, pīnati, aramona)
• Ngā pīni pērā i te pīni, te pīni māwhero, me te rēneti

Pūmua

He roa ake te nakunaku o te pūmua i te warowaihā. Nō reira, ina kai tātou i tētahi kai momona i te pūmua, ka hiakai tātou i muri mai. He mea nui hoki te pūmua mō te tipu uaua me te whakatikatika pūtau. He mea tino nui tēnei āheinga ki te whakatikatika pūtau nā te mea he roa ake te ora o ngā patunga kiri i roto i te hunga mate huka.

• Mīti iti te ngako: Heihei kore kiri.
• Ika: He ika penei i te kelawallala, te thalapat, te balaya, me te tuna.
• Ngā hua manu
• Ngā hua miraka iti-ngako: miraka kawa kore huka, tiihi iti-ngako.
• Pūmua tipu: Tōfu, pīni tīhi, rēneti, pata pīnati.

Ngako Pai

Ka āwhina te ngako i ō tātou tinana ki te penapena pūngao, ki te whakatipu pūtau, me te tiaki i ngā okana. I konei, me whiriwhiri tātou i ngā momo ngako "pai". Ko ēnei he ngako "(Monounsaturated)" me "(Plyunsaturated)". Ka whakaitihia e ēnei te taumata o te "(LDL) cholesterol" i roto i ō tātou tinana, ā, ka tiaki hoki i te hauora o te ngākau. Engari kia mahara, he nui ngā kaora i roto i ngā ngako pai, nō reira he mea whakaaro nui kia kainga i roto i ngā rahinga iti .

• Nati (kāhew, pīnati)
• Hinu Oriwa me ngā Oriwa
• Āwōkātō
• Ngā waikawa ngako Omega-3 (kei roto i ngā ika hinuhinu pērā i te hāmana me te sardine, me ngā nati wōnati)

Ngā mea me tino whakakorea e tātou i roto i ā tātou kai

He rite tonu te hiranga o te kai i ngā kai pai me te karo i ngā kai kino mō te whakahaere i te mate huka. Ngāna kia whakaitihia ēnei kai i te mea ka taea, kia mutu rānei.

He tino māmā! "Te Tikanga Pereti Mate Huka"

Mena kei te raru koe ki te whakatau he aha te mea hei kai, me te nui o te kai i te wā e taka kai ana, anei tētahi tikanga tino māmā. Ko te "tikanga pereti mate huka" te ingoa.

1. Tangohia he pereti rahi noa (tata ki te 9 inihi).

2. Whakakīia te haurua (1/2) o tō pereti ki ngā huawhenua me ngā kakariki iti te māngaro. Hei tauira, ngā mea pēnei i te pīni, te kāpeti, te kūmara, te pīnihi, me te rētihi. He iti ngā warowaihā o ēnei, ā, kāore e piki ake te huka toto. Kī tonu hoki i te muka, ngā huaora, me ngā kohuke.

3. Whakakīia te hauwhā (1/4) o tō pereti ki te pūmua kikokore. Hei tauira, he wahi heihei kore kiri, he wahi ika, he hua manu, he pīni rānei.

4. Whakakīia te toenga (1/4) o tō pereti ki ngā warowaihā hauora. Hei tauira, he raihi parauri, he rīwai kohuatia, he kūmara, he poro taro witi katoa rānei.

5. Kōwhiria he wai, he inu iti-kaiora, kāore he huka rānei hei inu māu me tō kai.

Me kōrero tāua mō tētahi tauira kai e tika ana mō Sri Lanka?

Āe, kia titiro tātou me pēhea te whakamahi i tā tātou i kōrero ai hei hanga kai mō ia rā, mā te whakamahi i ngā kai o tō tātou whenua.

Parakuihi

• Kōwhiringa 1: Kurakkan me te 2 rotis, etahi sambol kokonati iti-tote me te hua manu kohua.
• Kōwhiringa 2: He kapu ōti me te hawhe panana me ētahi kāhewē.
• Kōwhiringa 3: Me te raihi pīni, he hupa pīni, me te huamata matomato.

Tina (e ai ki te "tikanga pereti")

• Te haurua (1/2) o te pereti: Pīni me te hinu me te huamata kāpeti.
• He poro ika i tunua ki te ranu tiri (1/4) mai i te pereti .
• He poro o te pereti (1/4): raihi parai.

Kai tina (kai māmā)

• Kōwhiringa 1: Me ngā roti paraoa atta e rua, te kari pīni tītī, me te huamata kūkamo.
• Kōwhiringa 2: He wahi heihei i tunua me te hupa huawhenua.
• Kōwhiringa 3: He kapu pīni pīni kohuatia me te kapu miraka kawa kore huka.

Ngā kai reka

Ki te hiakai koe i waenga i ngā kai, anei ētahi mea hei hopu māu:

• He hawhe kapu o te pīni kohuatia
• He ringa pīnati
• He hawhe āporo
• He miraka kawa kore huka
• He āporo

He mea nui: He aratohu whānui noa iho tēnei. Ka rerekē te nui o ngā kaora e hiahiatia ana e koe i ia rā i runga i tō tau, tō taumaha, tō taumata mahi, me tō āhua hauora. Nō reira, he pai ake te kōrero ki tō tākuta, ki tō tohunga kai rānei, kia waihangahia he mahere kai whaiaro e tika ana māu.