Mena he mate huka momo 1 tōu, ka nui te taumaha o te whakaaro ki te kai. "Kāore rawa ahau e kaha ki te kai i ngā kai reka anō?" "Ka uaua rānei ki te whakahaere i taku kai?" Kei te whakaaro pea koe. Engari kāore he take e manukanuka ai. Ka taea tonu e koe te kai i ngā kai e pai ana koe, me te pupuri tonu i te kai hauora. Me kōrero tātou mō tēnei mea me ētahi atu taipitopito.
He aha te hiranga o te kai?
E mōhio ana koe, ko te mate huka momo 1 he mate e mutu ai te hanga o te homoni insulin i roto i te tinana. Ko te tikanga me tango e koe te insulin i ia rā, hei werohanga, hei papu rānei. Me tirotiro hoki e koe ō taumata huka toto i ia wā.
Engari ehara i te mea ko te insulin anake te mea nui. He mea nui te kai me te whakakori tinana hei pupuri i te pumau me te hauora o ō taumata huka toto. Inaa, me haere tahi ngā mea e toru. Ina aro koe ki te nui o te kai e kainga ana e koe i te roanga o te rā, ā, ka whiriwhiri kai hauora koe, ka māmā ake te whakahaere i ō taumata huka toto.
Ko te mea nui, mā ngā tikanga kai pai ka whakaiti i te mōrearea o ngā raruraru roa o te mate huka, pērā i te mate manawa, te mate tākihi, me te kino o ngā io.
Nā, he aha tā tātou e kai ai?
I ngā wā o mua, i whakaaro ētahi tohunga he mea motuhake kei te kiia ko te "kai mate huka." Ko te tikanga me whakarērea e koe ngā kai huka katoa, ā, ko ētahi kai kāore i te pai ki te kai. Engari ko te pono, ka taea e koe te kai i te kai hauora me te mate huka momo 1 pērā i tētahi atu tangata hauora. Kāore he rārangi o ngā kai e rāhuitia ana ki a koe.
Engari he aratohu whānui tēnei hei whai mā tātou:
Whakaitihia te Ngako Kino
Kei roto i ngā mīti tukatuka pērā i te pēkana, te hōtiti, me ētahi atu mīti momona, tae atu ki ngā hua miraka ngako-katoa pērā i te miraka katoa me te pata, he momo ngako e kiia nei ko te ngako kukū. Ka whakanui ake ēnei ngako i tō tupono ki te mate manawa. He nui ake te tūponotanga o te hunga mate huka ki te pāngia e te mate manawa i te taupori whānui, nō reira me whiriwhiri kai atamai tātou hei whakaiti i taua tupono.
Kai atu i ngā kai he nui te muka.
He mea nui te muka hei whakahaere i te taumata huka toto.
- Ngā witi katoa - hei tauira, ngā witi katoa, te raihi parauri, me te ōti.
- Pīni - pīni tīhi, pīni, pīni kakariki, pīni rētihi.
- Ngā hua me ngā huawhenua hou.
Ngāna kia whiwhi i te 25-30 karamu o te muka i te rā mai i ēnei momo kai whai muka. He pai ake ēnei kai whai muka i ngā taro, pihikete, me ngā kai tukatuka i hangaia ki te paraoa 'mā' kua parakore.
Te tikanga o te tatau i ngā warowaihā
Ko ngā warowaihā te pūtake matua o te pūngao o tō tātou tinana. Ka whiwhi tātou i ēnei mai i ngā witi pēnei i te raihi, te taro, te rimurapa, me ngā pihikete, tae atu ki ngā rīwai, ngā hua rākau, ngā huawhenua, ngā hua miraka, me te huka.
Ka taea e ngā warowaihā te whakanui ake i ngā taumata huka toto tere atu i tētahi atu momo kai. Nō reira, ko te nui o te warowaihā e kainga ana e koe me te momo warowaihā e kainga ana e koe ka pā tika ki te whakahaere i te mate huka.
Ko te "tatau warowaihā" he tikanga tatau i te nui o ngā warowaihā i roto i ngā kai e kainga ana e koe. Tērā pea he ahua rerekē i te tīmatanga, engari he tino māmā noa iho ina taunga koe ki te whakamahi.
Kōrero ki tō tākuta , ki tō tohunga kai rānei, kia mōhio ai koe ki te maha o ngā karamu warowaihā e hiahiatia ana e koe mō ia kai me ia paramanawa. Ka taea e koe te mahi i tēnei tataunga mā te whakamahi i te tapanga kai kei runga i ngā kete kai, i tētahi taupānga motuhake rānei.
Ngā kai tino pai mō te mate huka
Koinei te rārangi o ngā kai reka, hauora hoki e taunakitia ana e te American Diabetes Association. He iti ngā warowaihā i roto i ēnei, arā, he iti te taupū glycemic. He nui hoki te konupūmā, te pāhare pāporo, te muka, te konupora, me ngā huaora.
| Momo kai | He aha i pai ai mōu? |
|---|---|
| Ngā pīni (pīni tīhi, pīni rēneti, pīni matomato) | He nui te muka me te pūmua. He puhoi te nakunaku, kia kore ai e piki ake te taumata o te huka toto. |
| Ngā huawhenua rau matomato pouri (pīnihi, kāreti) | He tino iti ngā kaora me ngā warowaihā. Ki tonu i ngā huaora me ngā kohuke. |
| Ngā hua citrus (karaka, tangerines) | He nui te huaora C me te muka. Kei roto te muka wairewa, he mea pai mō te mate huka. |
| Kūmara | He iti iho te taupū glycemic o tēnei rīwai i ngā rīwai noa, ā, he nui hoki te huaora A me te muka. |
| Ngā hua (rōpere, pūriri) | He hua tino nui ki tonu i ngā antioxidants, huaora, me te muka. |
| Tōmato | I tua atu i ngā huaora C me te E, kei roto hoki i te pūmua tētahi matūkai kaha e kiia nei ko te lycopene. |
| Ika whai rawa i te omega-3 (tāmana, mākara, hereni) | He nui ngā waikawa ngako Omega-3 e pai ana mō te ngākau, ka whakaiti i te mōrearea o te mate ngākau. |
| Ngā witi katoa (raihi parauri, ōti, parei) | Ko ngā matūkai pēnei i te muka, te konupora, me te chromium ka āwhina i te whakahaere i te mate huka. |
| Nati (Wōnati, aramona) | Kei roto ngā ngako hauora, te konupora, me te muka. Engari me kai i te iti o te kai nā te mea he nui ngā kaora. |
| Miraka ngako me te miraka kawa | Ka whakarato i te konupūmā me te huaora D hei whakapakari i ngā wheua. |
Me ako anō hoki tātou mō te huka me ngā mea reka horihori.
Ki tā ētahi he whakaaro hē tēnā. Ko te mate huka momo 1 ka puta mai i ngā āhuatanga ira me ētahi atu āhuatanga taiao. Heoi, nā te mea he nui ngā warowaihā i roto i ngā kai huka, ka pā tika atu ki ngā taumata huka toto.
Ko tētahi atu mea nui hei maumahara, ahakoa kua tapaina he "kore huka" he kai, ehara i te mea he iti ngā warowaihā, ngā kaora rānei. Nō reira , pānuihia ngā tapanga kai me te tatau i te nui o ngā warowaihā e kainga ana e koe. Hei whakahaere i tō hiahia ki ngā mea reka, ka taea e koe te whakaaro ki ngā inu me ngā kai he iti ngā kaora, he mea reka horihori rānei. Ka taea e ēnei te whakarato i te reka reka me te kore he warowaihā me ngā kaora tāpiri. Engari he mea whakaaro nui kia kōrero ki tō tākuta i mua i te whakamahinga.
Karere Tangohia ki te Kāinga
- He hākinakina ā-rōpū te whakahaere i te mate huka momo 1. Me mahi tahi koe, tō tākuta, te kai, me te whakakori tinana.
- Kāore koe e hiahia ki te whakarērea ō kai tino pai ake ake. Ko te mea nui ko te whiriwhiri kai atamai, taurite, me te aro ki ngā wāhanga e kainga ana e koe.
- He pūkenga tino nui te tatau warowaihā mō te whakahaere mate huka. Kōrero ki tō tākuta kia mōhio ai koe ki tēnei.
- Whakatairangahia ngā kai momona i te muka (hua rākau, huawhenua, witi katoa) me ngā pūmua kikokore. Whakaitihia ngā ngako kino.
- Kaua e māmingatia e ngā tapanga pēnei i te "kore huka", me pānui tonu te tapanga kai kei runga i ngā takai kai.
- He mea tino nui kia kōrerohia e koe tō āhua mate huka me tō mahere kai me tō tākuta i ia wā, i ia wā.
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