He tino pai te kai i te mā hua manu anake mōu?

He tangata pai koe ki te kai hua manu mō te parakuihi? He tangata haere whare takaro pea koe e aro nui ana ki te āhua o tō tinana. Ko tētahi o ngā mea tino rongonui i tēnei wā ko te tango i te toene, ā, ko te mā anake te kai. He tokomaha kua taunga ki tēnei nā te kīanga, "He nui te cholesterol i roto i te toene, nō reira kāore i te pai mō te tinana." Engari, he pēhea te hauora o te kai i te mā anake? Me kōrero tātou mō tēnei i tēnei rā.

He aha rawa te mea kei roto i tēnei mea mā?

Ki te kī ngāwari, ko te nuinga o te ngako me te cholesterol i roto i te hua manu kei roto i te toene. Nō reira, ki te hiahia koe ki te whiwhi i ngā matūkai katoa mai i te hua manu me te kore he ngako, ko te tango i te toene te otinga.

Engari ina tangohia te toene, ka ngaro te nuinga o ngā matūkai whai hua kei roto. Hei tauira, kei roto i te toene ngā huaora A, D, E, K, me te DHA, he mea nui mō te whanaketanga o te roro.

Nā, he aha kei roto i ngā mā hua manu? He iti rawa ngā kaora o ngā mā hua manu, ā, kāore he ngako i roto. Engari, kei roto i ēnei mea.

I te nuinga o te wā ka taea e koe te whakakapi i te mā o te hua manu e rua mō te hua manu kotahi i roto i te tunu kai. Engari kia maumahara, nā te mea he māmā ake te pupuri i te hua manu ina wehea te toene, he nui ake te tūponotanga o ngā mate kitakita pērā i a Salmonella . Nō reira, kia maumahara tonu ki te horoi pai i ō ringaringa ki te hopi me te wai i muri i te pupuri i ngā hua manu.

He aha ngā painga o te kai i te mā hua manu anake?

He maha ngā painga o tēnei.

He puna tino pai o te pūmua

He huarahi pai ngā mā hua manu hei whakauru i ētahi pūmua pai ki roto i tō kai, me te kore e manukanuka ki ngā kaora. He mea nui te pūmua mō te hanga uaua kaha me te pupuri i te papatipu uaua i a tātou e pakeke haere ana . Ki te whakakori tinana koe, he mea nui te pūmua mō te whakatikatika me te tipu o ngā uaua.

He pai mō te ngākau

Kāore he hē o te kai i ngā toene hua manu i te iti noa. Heoi, ki te mea kei te tino mōrearea koe ki te mate manawa, ki te whiu rānei , tera pea kua tohutohu tō tākuta kia whai koe i tētahi kai hauora mō te ngākau. Nā te mea kāore he cholesterol i roto i ngā mā hua manu, he mea pai hei tāpiri atu ki tō kai. Ka taea e koe te kai i tētahi hua manu katoa me te mā o tētahi atu hua manu. Pērā ai, ka whiwhi koe i tētahi pūmua tāpiri me te kore he cholesterol me te ngako tāpiri mai i te toene tuarua.

Engari he mōrearea anō hoki tēnei.

Haunga ngā painga, kei reira anō ētahi mōrearea o te kai i te mā hua manu anake.

Mate pāwera

Ko ngā hua manu tētahi o ngā mate pāwera kai tino noa o te ao. I te nuinga o te wā, ko te mate pāwera hua manu tēnei e puta mai ana i tētahi pūmua e kiia nei ko te albumin, e kitea ana i roto i ngā mā o te hua manu. Mena he mate pāwera hua manu tōu, tera pea ka pāngia koe e ēnei tohu pēnei i:

• Ngā kanohi mākūkū, wai
• Ngā whara kiri, ētahi atu ponana rānei
• Te whero me te pupuhi o te kiri
• Ngā mamae o te puku
• Te korere, te kōroke rānei
• Whakapairuaki me te ruaki
• Ngā raruraru manawa pērā i te mare me te mate huango

Te korenga o te biotin

He huaora nui te biotin mō te hauora o te makawe, te kiri, me ngā maikuku . Ka āwhina hoki i te nakunaku me te pākia o te tinana. Ina tangohia te toene o te hua manu, ka ngaro hoki tēnei matūkai biotin nui.

Nō reira, ki te mea ko te mā hua manu anake tāu e kai ana, he mea nui kia tāpirihia ētahi atu kai pēnei i ēnei ki tāu kai hei whiwhi i te biotin:

• Ōti
• Tōmato
• Harore
• Āwōkātō
• Aniana
• Ngā huawhenua rite ki te pīnihi (Swiss chard)
• Ngā purapura putiputi rā
• Ngā purapura chia
• Pata pīnati
• Kōpura
• Panana
• Soy
• Ngā hua pēnei i te rōpere me te purūpere
• Āmona

Te mōrearea huakita

He mea noa te huakita Salmonella i roto i ngā hua manu, ā, ka taea e rātou te whakararu i te kai. Ka pā tēnei mōrearea ki te toene me te mā. Nō reira , ehara i te mea pai kia kai, kia inu rānei i ngā hua manu mata . Me tunu tonu ngā hua manu kia tino maoa (me kohuatia mārō, me parai rānei).

Kai huawhenua

Mena he kaiwhenua koe, ko ngā toene hua manu pea te pūtake matua o te cholesterol. Ko ētahi tukanga i roto i te tinana, pērā i te hanga homoni, e hiahia ana ki tētahi nui o te cholesterol. Nō reira, ki te mea he kaiwhenua koe, he mea tino nui kia kōrero koe ki tō tākuta mō te tāpiri i ngā hua manu (tae atu ki ngā toene) ki tō kai.