Kei te whakaaro koe i ētahi wā kāore koe i te pai, kāore koe e hiahia ki te mahi i tetahi mea, ā, kua heke tō whakapono ki a koe anō ki te kore? He maha ngā wā ka whakaaro tātou nā ngā mea e pā ana ki ō tātou oranga, ngā raruraru i te mahi, ngā awe rānei o waho. Engari i mōhio koe he kaha whakamiharo te kai e kainga ana e tātou i ia rā ki te whakahaere i tō tātou harikoa, te rangimarie o te hinengaro, me te whakapono ki a tātou anō? Ae, he pono. Ko tā tātou e kai ana ka pā tika ki tō tātou roro.
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Te whanaungatanga i waenga i ngā homoni harikoa o te roro, te 'INENGA', me te kai
Ki te kī ngāwari, kei roto i ō tātou roro ngā kaikawe kōrero matū e hari ai, e marino ai, e māia ai tātou. Ka karangatia ēnei e tātou ko ngā 'hormone pai'. E whā ngā momo matua o ēnei homoni. Ko te Dopamine, te Oxytocin, te Serotonin, me te Endorphins. Ka honoa ngā reta tuatahi o ēnei e whā hei hanga i te kupu whakarāpopoto 'DOSE'.
Ina puta ēnei homoni 'INOKE' i roto i ō tātou tinana i te nui e tika ana, ka harikoa tātou, ka marino, ka makona, ka maia hoki. Nō reira, ko tētahi o ngā mea pai rawa atu ka taea e tātou te mahi hei whakanui ake i te whakaputanga o ēnei homoni ko te kai i ngā kai totika.
He mea whakamiharo, 90% o tā tātou 'hormone harikoa', te serotonin, kāore i hangaia i roto i tō tātou roro, engari i roto i tō tātou pūnaha nakunaku, arā, i roto i ō tātou whekau. E whakaatu ana tēnei i te hononga tata i waenga i te hauora o tō tātou whekau me te hauora hinengaro.
Nā, he aha ngā matūkai hei āwhina i te whakaputa i ēnei homoni 'HORO'? He mea nui ngā matūkai pēnei i te Omega-3, te Magnesium, te Huaora C, te Thiamine (Huaora B1), te Folate (Huaora B9), me te Selenium mō tēnei.
5 ngā tikanga kai hei whakapakari i te whakapono ki a koe anō
Āe, kia tirohia me pēhea te tāpiri i ēnei matūkai ki tā tātou kai, me te whakanui ake i tō tātou whakapono ki a tātou anō. Anei ētahi mahi māmā ka taea e koe te whai.
1. Whakakīia tō rā ki ngā hua me ngā huawhenua hou.
Kua rongo katoa tātou i tēnei kōrero i mua. Engari me mārama tātou ki te pono o te pūtaiao kei muri i tēnei. Kua kitea e ngā rangahau he nui ake ngā taumata o te makona me te harikoa o te hunga e kai ana i ngā hua me ngā huawhenua mō ngā rā e 6, e 7 rānei i te wiki.
Tāpirihia rawatia ngā hua me ngā huawhenua o ngā tae rerekē ki roto i tāu kai.
- Ko ngā huaora folate me ngā huaora B e kitea ana i roto i ngā huawhenua matomato (pīnihi, kāreti) me ngā hua citrus (karaka, tāne, raima) ka āwhina i te whakaputa i te serotonin.
- Ko te Huaora C, e kitea ana i roto i ngā hua pēnei i te kiwi, te karaka, me te kuawa , e mōhiotia ana hoki ko te homoni aroha.He mea nui tēnei mō te whakaputanga o te oxytocin .
2. Kaua e wareware ki ngā kai whai kiko i te omega-3
He tino pai ngā waikawa ngako Omega-3 mō te pūnaha io matua. Ka āwhina i te whakapai ake i te wairua, te whakaiti i te ahotea, me te whakapai ake i te mahi a te roro.
He huarahi pai te kai ika i te iti rawa kia rua ngā wā i te wiki hei whiwhi i ngā omega-3. Ko ngā ika hinuhinu pērā i te hāmana, te makarera, me te tātini ngā kōwhiringa pai rawa atu. Hei tāpiri, he nui hoki ngā omega-3 i roto i ngā nati, ngā purapura harakeke, me ngā purapura chia .
3. Me hanga he rārangi o ngā kai e kawe mai ana i te 'Whakawhirinakitanga'
A te wā ka haere koe ki te toa hoko kai, whakaarohia te whakawhāiti i tō kai i ngā kai kua tākaihia, kua tukatukahia. Engari, tāpirihia ēnei kai hauora, whakakaha i te whakapono ki a koe anō ki tō rārangi.
| Matūkai | Ngā Pūtake Kai e Wātea ana |
|---|---|
| Ngā warowaihā hauora (Ngā Warowaihā Hauora) | Ka whakanui ake ēnei i ngā taumata serotonin. Hei tauira: Ōti, quinoa, buckwheat, raihi parauri, taro witi katoa. |
| Huaora D | Ka whakaiti i te ahotea me te pouri. Hei tauira: te miraka kawa, ngā hua manu, ngā harore, te miraka me te huaora D tāpiri. |
| Waikawa Ārepa-rinolenika | He mea tino nui mō te hauora o te roro. Hei tauira: Ngā nati. |
| Konupūmā | He hāmana, he karepe maroke, he panana, he āwokato, he kāhew, he huawhenua matomato. |
| Tiamina (B1) | Ngā witi whakakaha, taro, pīni. |
| Hēreniuma | Nati Parahi - kotahi, e rua rānei i te rā, he nui, he ika tuna. |
4. Tāpirihia he mea kakara ki tāu kai.
Ehara i te mea ko te wā anake e whakakorikori tinana ai tātou, engari i te wā hoki e kai ana tātou i tētahi mea kakara, ka tukuna e ō tātou tinana ngā homoni e kiia nei ko ngā endorphins. He rongoā mamae tūturu ngā endorphins e āwhina ana ki te whakaiti i te ahotea me te hanga i te whakapono ki a koe anō. Nō reira kaua e wehi ki te tāpiri i tētahi mea kakara ki tāu kai. Mā tētahi mea pēnei i te ranu tiri kakara, te hupa ika kakara, te kari huawhenua rānei ka āwhina i te whakaara ake i tō wairua.
5. He mea nui anō hoki te āhua o tāu kai!
Ehara i te mea ko te kai i ngā kai totika anake te mea e pā ana, engari ko te āhua o tā tātou kai me te taiao e noho nei tātou ka pā ki tō tātou hauora hinengaro.
- Kai tahi me te hunga e arohaina ana: He nui ake te hari o te kai tahi me te whānau me ngā hoa pai i te kai takitahi.
- Ngā kai e whakahoki mai ana i ngā maharatanga harikoa: Tērā ētahi kai e whakahoki mai ana i ngā maharatanga harikoa o tō tātou tamarikitanga. Whakaarohia tētahi kai i tunua e tō māmā māu. Mā te hanga anō me te kai i taua kai hauora ka taea hoki te whakahoki mai i te wairua o te mahara. Engari kia maumahara, me karo i ngā kai he nui te huka . Engari, whiriwhiria tētahi mea hauora pērā i te poro taro me te panana me te pata pīnati i tunua e tō māmā.
Nō reira, whiriwhiria marietia tāu kai, kia nui ake ai tō whakapono ki a koe anō. Ka taea e koe te whakatutuki i ngā hua nui mā te whakarerekētanga iti.
Karere Tangohia ki te Kāinga
- He hononga tika tō hauora hinengaro me tō whakapono ki a koe anō ki te kai e kainga ana e koe.
- Whakamahia he kai kei roto ngā matūkai hei whakanui ake i ngā 'hormone harikoa' (DOSE) o te roro.
- Tāpirihia ngā hua hou, ngā huawhenua, ngā omega-3, me ngā witi katoa ki tō kai o ia rā.
- Whakaitihia te nui o ngā kai tukatuka me ngā kai he nui te huka i roto.
- He mea nui anō hoki te āhua o tāu kai; mā te kai tahi me te whānau, te kai i ngā kai hauora e whakahoki mai ana i ngā maharatanga harikoa, ka pai ake te hinengaro.
- Mena he āwangawanga āu mō tō hauora hinengaro, mō tō kai rānei, he mea tino nui kia kōrero koe ki tētahi tākuta me te rapu tohutohu.
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