He nui te tote kei roto i te nuinga o ngā kai e kainga ana e tātou, mai i ō rōra tino pai i hokona mai i te toa ki ō patties tino pai ki tō hupa tino pai i mahia i te kāinga. Nā, me pēhea koe e mōhio ai kei te kai nui rawa koe i te tote? He mea tēnei me whakaaro tātou katoa. Nā te mea he reka te tote iti, engari kāore e pai mō te tinana te nui rawa.
He aha ngā painga hauora o te tunu me te whakakī i te kai me te kore tote?
Ka pā kino pea te tote ki te tinana mēnā ka nui rawa te tote e whakamahia ana. Nō reira, he maha ngā painga hauora ka riro mai i a tātou mā te whakaiti, te whakaiti rānei i te tote e whakamahia ana.
- Hauora o te Manawa : Mā te whakaiti i te kai tote ka āwhina i te whakaiti i te tūponotanga o te toto toto tiketike , te toto toto tiketike rānei, ka piki ake rānei mēnā kei a koe. Whakaarohia, he rite tō tātou manawa ki te papu wai. Ina piki ake te kai tote, me kaha ake te mahi a tēnei papu.
- Te mahi a ngā whatukuhu: Mā te kai nui rawa i te tote ka taumaha te mahi a ngā whatukuhu. Ka nui ake te nui o te konutai hei tātari mā rātou. I roto i te wā, ka raru pea te mahi a ngā whatukuhu .
- Te hauora o te pūnaha nakunaku:Mā te kai nui rawa i te tote ka pā mai he raruraru ki tō pūnaha nakunaku, pērā i te mamae o te puku me te pupuhi, inā koa mēnā he tairongo koe ki te tote.
E ai ki ngā tohunga, "Kua whakaatuhia e ngā rangahau mā te whakaiti i te konutai i roto i tāu kai ka taea te whakaheke i te toto toto. Ka whakaitihia e tēnei te tūponotanga o te whakawhanake i ētahi atu mate, pērā i te whiu me te ngoikore o te ngākau ."
Me pēhea te tunu kai me te kore tote?
Ki te mea kei te hiahia koe ki te whakaiti i te nui o te tote e whakamahia ana e koe i te wā e tunu ana, he maha atu ngā huarahi hei tāpiri i ngā mea kakara ki tō kai. Kaua e manukanuka, ka taea tonu e koe te whakapai ake i te reka o tō kai me te kore he tote.
Ka taea e koe te whakamahi i ngā kai māori pērā i te raima, te kanekane, ngā rau kari, ngā mea kakara maroke (hei tauira, te kūmene, te pēpara, te rōmari), te riki, te kāriki, me te paura māti hei whakareka i tō kai. Ka tāpirihia e ēnei he reka nui ki tō kai.
Akene ka hiahia pea koe ki te whakamahi i ngā whakakapinga tote . Heoi, ki te pena koe, me pātai tuatahi koe ki tō tākuta. "Ko ngā whakakapinga tote he tote iti-konutai. Kei roto i a rātou te pāhare pākawa waro hei kakara, kaua te konutai waro . Ahakoa he pai pea tēnei mō ētahi tāngata, ka taea e tēnei panonitanga o ngā kai te whakaputa i ētahi atu raruraru. Nō reira, me rapu tohutohu hauora i mua i te whakamahinga o ēnei."
I a koe e whakamahi ana i ētahi atu kakara mō tētahi wā, ka taunga tō arero ki aua mea. Mā te haere, ka iti haere tō hiahia ki te tote, ā, ka tīmata koe ki te pai ki ngā kakara hou. Tērā pea ka kitea e koe he pai ake te haere o ēnei kakara hou me ō kai tino pai i tō whakaaro.
Anei ētahi huarahi hei tāpiri i te tote ki te reka o te kai:
| Momo reka | Ngā tauira me te whakamahinga |
|---|---|
| Ngā otaota me ngā mea kakara | Whakamahia te pēhara, te oregano, te taimi, te rōmari, te kūmene, te paprika, te turmeric, me ētahi atu. Ka tāpirihia e ēnei he reka hōhonu, he kakara hoki ki te kai. |
| Rīwai | Mā te tāpiri i te iti o te rēmana, te raima, te kiri karaka, te wai rānei, ka puta he reka whakahauora, he reka kawa hoki ki te rihi. |
| Kāriki me ngā riki | Mā te whakamahana, te tunu rānei e hoatu he kakara reka, he reka whai rawa ki te kai. |
| Kanekane | Ka tāpirihia he reka, he paku kakara ki ngā parai me ngā hupa. He nui hoki ngā antioxidants me ngā huaora. |
| Pepa Tīri | Ki te hiahia koe ki te reka o te tiri, tāpirihia he tiri hou, he tiri maroke rānei. He āhuatanga ārai-mumura anō hoki ēnei. |
He kōwhiringa hauora te tote moana?
Tērā pea kei te whakaaro koe mēnā he pai ake te tote moana, te tote kosher, te tote Himalayan māwhero rānei i te tote noa. Kāore i te tino tukatukahia ēnei momo tote, engari he rite tonu te nui o te konutai kei roto.
"He pono, kāore he painga hauora o te tote moana i te tote tepu noa," te kī a te tohunga a Tākuta Thomas.
E hia te nui o te konutai i roto i te kai?
He nui ake te tote i roto i ngā kai e kainga ana, e inuhia ana e tātou i tā tātou e mōhio ana. He mea pai kia mutu te tāpiri tote ki te tēpu, engari neke atu i te 70% o te konutai e kainga ana e tātou i ahu mai i ngā kai tukatuka me ngā kai kua tākaihia. Ahakoa kāore ēnei kai i te reka tote, tera pea he nui te konutai.
Ko te huarahi anake hei mōhio ki te nui o te konutai i roto i tāu kai ko te titiro ki te tapanga kai . Ki te hoko koe i ngā kai kua tākaihia, kua tukatukahia rānei, whiriwhiria ngā mea kua tohua "kore-konutai" me "tino iti te konutai".
Me karo i ngā kai he nui te tote i te wā e kai ana i waho
Anei ētahi kai e kitea whānuitia ana, he nui te tote i roto i tō tātou whenua:
| Kai | Te nui o te konutai (āhua tata) |
|---|---|
| Ngā taro me ngā rōra | Tae atu ki te 230 mg i te wahi kotahi |
| Pita | Tae atu ki te 760 mg i roto i te papa kotahi |
| Nūru Inamata | Neke atu i te 1500 mg te rahinga o te rongoā kotahi i roto i te kete. |
| Heihei tukatuka | Tata ki te 600 mg i roto i ētahi nati heihei |
| Ngā hupa me ngā ranu kēne | Tae atu ki te 940 mg i roto i te kapu kotahi |
| Hanawiti me ngā Pākete | Tērā pea ka neke atu i te 1500 mg i runga i ngā kai |
Ngā kai iti-konutai
Nō reira, kei reira ētahi kai kāore he konutai? I roto i te poto: kāore rawa. Ko te nuinga o ngā kai katoa, kāore i tukatukahia, he pērā.Kei roto i ngā kai ētahi konutai, he kohuke nui hoki te konutai. Heoi, he iti rawa te nui o te konutai i roto i ēnei kai ki te whakaritea ki ngā nui e kitea ana i roto i ngā kai tukatuka me ngā kai kua tākaihia.
Anei ētahi kai noa e iti ana te konutai i roto:
- Ngā hua me ngā huawhenua hou
- Ngā witi katoa
- Mīti kikokore me te heihei
- Ika
- Ngā pīni
- Ngā nati me ngā purapura
- Ngā kai miraka me ngā hua manu
Whakamātauria te Kai DASH mō te Toto Toto tiketike
Mena he mōhio koe ki tēnei rārangi kai, nā te mea he wāhanga ēnei o tētahi mahere kai rongonui he maha ngā painga hauora. Mena he toto toto tiketike tōu, ko te kai DASH (Dietary Approaches to Stop Hypertension) he kai iti-konutai, iti-ngako. He māmā noa iho, he mahere kai e āwhina ana ki te whakahaere i te toto toto.
E hiahiatia ana i tēnei mahere kai kia 4-5 ngā tūnga hua, kia 4-5 ngā tūnga huawhenua, me te 2-3 ngā tūnga hua miraka iti-ngako i ia rā. He nui hoki ngā witi katoa, ika, heihei, pīni, nati, me ngā kākano. Ka whakawhāitihia hoki te huka me te mīti whero.
Kōrero ki te tākuta, ki te tohunga kai rānei, hei whakawhanake i tētahi mahere kai DASH e tika ana māu.
Hei whakamutunga, he aha ngā mea hei maumahara
Ki te mea kei te hiahia koe ki te whakaiti i te nui o te konutai e kainga ana e koe, he maha ngā otinga. Kaua tetahi o ēnei e aukati i a koe ki te kai me te tunu kai! Ā, ka taea e koe te whiriwhiri i runga i ō hiahia me ngā mea e hiahiatia ana e tō tinana. He mutunga kore ngā kōwhiringa reka, hauora hoki . Ko te mea nui ko te mōhio me te whakatau tika.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero