Whero, papura, kakariki, kōwhai, māwhero, mā - he kai ataahua, he ātaahua hoki

He ata Tūrei ataahua, e whiti ana te rā. I whakakīia taku rūma haumanu e te kakara o te tī wera i kohuatia i te ata, ā, i tino whakamarie ahau. I taku tirotiro i te rārangi o ngā tūroro o ia rā, ka kite ahau i te ingoa o Nimali. He wahine noho whare a Nimali e aro nui ana ki te hauora me te kai o tōna whānau, ā, he maha āna haerenga mai ki ahau mō ngā tohutohu.

I haere mai a Nimali ki te whare hauora me tana ataata noa, engari he iti noa te āwangawanga i roto i ōna kanohi. I noho ia ki te tūru i mua i ahau, me tana pukatuhi iti i tōna ringa.

"Mōrena, e Tākuta Priya," ka mea mārire ia. "Kei te whakapau kaha ahau ki te whāngai i tō mātou whānau ki ngā kai totika i ēnei rā. Engari ehara i te mea ngāwari, e Tākuta. E whakaaro ana ngā tamariki he hoha ngā momo kai katoa. Kua hoha hoki ahau ki te tunu i te mea kotahi i ia rā."

I menemene ahau, ā, i whakamarie i a ia, me te kī atu, "E Nimali, he raruraru tēnei e pā ana ki te tini o ngā mātua, ehara i te mea ko koe anake. Engari, ehara i te mea he kai hoha te kai hauora. Ka taea e tātou te hanga rihi kanapa, reka, ātaahua hoki, me te akiaki i ngā tamariki ki te kai i aua rihi. I tēnei rā, ka kōrero tātou mō te whakarite kai āniwaniwa (Eat the Rainbow) kī tonu i ngā tae o te āniwaniwa."

He aha te hiranga o te kai hauora ki a tātou?

Ehara i te mea ko te tiaki i te mate anake te kai hauora. Ka whakaratohia hoki ki ō tātou tinana te pūngao tūturu e hiahiatia ana e rātou i ia rā. Mā te kai tika ka piki ake ō tātou taumata pūngao, te māramatanga hinengaro, me te oranga hinengaro puta noa i te rā.

"E Nimali, kia maumahara. Ehara te kai hauora i te mea ko te whakawhāiti i ngā kai mā te kai hiakai. Engari ko te whiriwhiri i ngā kai reka, whai kiko hoki e pai ana mō ō tātou tinana," taku whakamārama.

E rima ngā tūnga o ngā hua me ngā huawhenua i te rā (5 i te rā)

E taunaki ana te Whakahaere Hauora o te Ao (WHO) me ngā tohunga hauora kia whakaurua e tātou kia rima ngā tūnga o ngā huarākau me ngā huawhenua (tata ki te 400 karamu) ki roto i ā tātou kai i ia rā, kia ora ai tātou.

I whānui haere ngā kanohi o Nimali i te ohorere, ā, ka pātai ia. "E rima ngā wā? He nui rawa atu tēnā, kāore, e Tākuta?"

"Tērā pea te āhua o te titiro tuatahi, engari he tino māmā noa iho mēnā ka whakamaheretia e tātou," ka mea atu ahau. Ko te muka, ngā huaora, me ngā antioxidants i roto i ngā hua me ngā huawhenua ka āwhina i te whakangaro i ngā rauropi kore utu i roto i te tinana e puta ai ngā mate mau tonu.

Anei ētahi huarahi māmā hei whakaoti i ngā wāhanga e rima o ia rā:

• He hua rākau hei parakuihi: Tāpirihia he panana, he papaya, he kuawa rānei ki tō parakuihi.
• Paramanawa Hauora: Engari i ngā inu huka, i ngā pihikete rānei i te ahiahi, kaihia ētahi poro kūkamo, paināporo, tētahi wahi papaya rānei.
• Kai matua: Tāpirihia he rau kakariki pērā i te gotu kola, te kankung, he huamata huawhenua hou rānei ki tō tina.
• Whakawhānuihia tō kai: Kaua e kai i te kotahi huawhenua anake, engari whakaritea kia maha ngā momo huawhenua, pērā i te pīni me te kāreti, me ngā pīni rēneti hoki, i te wā kai.

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🌈 Ngā tae o te āniwaniwa me ōna painga (Kai i te Āniwaniwa)

Ko ngā tae rerekē o ngā kai e kainga ana e tātou e tohu ana i ngā matūkai rerekē kei roto i aua kai (Ngā Phytonutrients):