He raruraru anō ōu i ētahi wā, pērā i te kī tonu, te kōroke rānei? Kei te whakaaro rānei koe me whakahaere tō taumaha, kia noho hauora ake? I tēnei rā ka kōrero tātou mō tētahi toa nui e huna ana i roto i ā tātou kai, e āwhina ana i ēnei mea katoa. Ko te muka tēnā, arā, ko te 'muka'.
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He aha te hiranga o tēnei muka ki a tātou?
He whakarāpopototanga noa iho, he momo warowaihā te muka e kore e taea e te tinana te nakunaku, engari he mea nui mō te hauora o te ara kai. Ka kitea nuitia i roto i ngā kai tipu, pērā i ngā huawhenua, ngā hua rākau, ngā witi, me ngā nati.
E rua ngā momo muka:
- Muka Wairewa: Ka rewa ēnei ki te wai, ka hanga he kirikiri. Ka āwhina tēnei ki te whakaiti i ngā taumata cholesterol kino i roto i te tinana, ā, ka āwhina anō hoki ki te whakahaere i ngā taumata huka toto.
- Muka Kore-Warewa: Kāore ēnei e rewa ki te wai. Pērā i te hautai iti, ka āwhina i te neke ngāwari o te paru i roto i ō tātou whekau. He pai ēnei mō te ārai i te mate puku.
Nā reira, ko ngā painga matua ka puta mai i te kai nui ake i te muka ko:
- Ka heke te cholesterol.
- Ka heke te mōrearea o te mate ngakau.
- He māmā ake te whakahaere i te taumaha. (Mā te kai i ngā kai momona i te muka ka makona koe, ka āwhina tēnei ki te whakahaere i te kai nui.)
- Kua kore te mate kōroke, ā, kei te pai haere te mahi a te pūnaha nakunaku.
- Āwhina ki te whakahaere i ngā āhuatanga pēnei i te mate huka.
Engari, i mua i tō tīmatanga ki te kai muka, kia mōhio koe ki tēnei!
Ahakoa he mea pai te muka, ehara i te mea pai te tāpiri nui rawa ki tāu kai i te wā kotahi. Ka roa te wā ka taunga ō tātou whekau ki tēnei. Nō reira, kia maumahara ki ēnei kōrero.
- Inumia he nui te wai: Ina whakanuia e koe te kai muka, me whakanuia hoki te kai wai. Ki te kore, kāore pea te muka e mahi tika, ā, ka kino ake te mate kōroke.
- Tīmata mārire: Kaua e hanga he huringa nui i roto i te rā kotahi. Tāpirihia mārire atu ngā kai momona i te muka ki tō kai i roto i te wiki, i ngā wiki e rua rānei. Mā tēnei ka whai wā tō pūnaha nakunaku ki te urutau ki te huringa.
- Pātai atu ki tō tākuta: Mena kei a koe tētahi mate nakunaku pēnei i te mate puku, te mamae rānei o te uma, me kōrero koe ki tō tākuta i mua i te whakarerekē i tō kai. Māna koe e tohutohu ki te kōwhiringa pai rawa atu māu.
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Check Availability →Āe, me pēhea tātou e kai ai i te muka? Anei ngā huarahi e ono!
E kiia ana me 25 karamu te muka e hiahiatia ana e tātou i ia rā. Anei ētahi huarahi ngāwari hei tāpiri i tēnei nui ki tā tātou kai.
1. Kōwhiria ngā witi katoa i ngā wā katoa e taea ai.
Engari i te taro mā, ngana ki te kai taro witi katoa, taro witi katoa, raihi parauri rānei. Engari i te raihi mā, kai raihi parauri (raihi parauri). Ina hoko koe i tētahi mea i te toa, tirohia ngā kupu "wheat" "wheat katoa" rānei i te rārangi kai. Ehara i te mea ko ngā kai katoa e kī ana "multigrain" kei roto he whetwheat katoa.
Whakaarohia, ki te kai koe i ngā poro taro witi katoa e rua hei utu mō ngā poro taro mā e rua, ka whiwhi koe i te 4 karamu muka tāpiri.
2. Kōwhiria tētahi mea he nui te muka hei parakuihi.
He huarahi pai te kai ōti hei tīmatanga i tō rā. Ka taea hoki e koe te whiriwhiri i ngā pata parakuihi he iti te huka, he nui hoki te muka. Heoi, he maha ngā pata he nui te huka tāpiri kāore e hiahiatia, nō reira he mea nui kia pānuihia te tapanga.
3. Kai nati i ētahi rā o te wiki
He kai tino pai ngā nati, e kī ana i te muka me te pūmua. Ehara i te mea uaua te kimi i ēnei mea i tō tātou whenua.
- Rēneti: He mea nui te hupa rēneti mō te tina me te kai pō.
- Pīni tī, pīni, me ngā pīni kakariki: Kohuatia, kainga tahi me te tī, hangaia rānei hei hupa.
- Mō ngā huamata: Tāpirihia ētahi pīni pīni me ngā pīni kua kohuatia ki te huamata huawhenua e hanga ana koe.
4. Tāpirihia ētahi wāhanga hua i te rā.
He huarahi reka ngā hua hei whiwhi muka me ngā huaora, engari ko te kai i ngā hua katoa te huarahi pai hei whiwhi i te nuinga o te muka, kaua ki te inu wai hua.
- Kaihia he panana, he aporo rānei hei kai mā te tinana i waenganui i ngā kai.
- Tāpirihia ētahi wahi papaya me te mango hei whakapaipai i tō pereti tina.
- I muri i te tina, kainga ētahi hua me te miraka kawa hei kai reka.
5. Tāpirihia he tīpune o te purapura harakeke whenua ki āu kai.
He kai tino pai te purapura harakeke, he nui ngā muka wairewa me ngā muka kore wairewa. Ka taea e koe te huri i ngā purapura harakeke ka tāpiri i te tīpune ki tō parāoa, ki tō inu huamata, ki tō hupa rānei. Mā tēnei tīpune kotahi, ka taea e koe te tāpiri i te 3 karamu o te muka.
6. Kai i te nui o ngā huawhenua!
Tāpirihia he huawhenua ki ia kai. Kia mahara ki te tāpiri i tētahi mea pēnei i te huamata mō te tina, e rua, e toru rānei ngā kari, me tētahi huamata mō te kai pō. He tikanga pai anō hoki te kai i ngā mea pēnei i te kāreti, te kūkamo, me te kāpeti ka taea te kai mata i te wā kai.
| Ngā kai muka nui e kitea whānuitia ana i Sri Lanka | Te kai muka toharite (karamu) |
|---|---|
| 1/2 kapu pīni kua tunua | Tata ki te 7-8 karamu |
| 1/2 kapu pīni tīhi kohuatia | Tata ki te 6 karamu |
| 1 kūmara rahi-waenga | Tata ki te 4 karamu |
| 1 panana rahi-waenga | Tata ki te 3 karamu |
| 3/4 kapu oati kua tunua | Tata ki te 3 karamu |
| 1 kapu gotukola tapatapahi | Tata ki te 2-3 karamu |
Mā te hanga i ngā huringa iti pēnei, ka taea e koe te tiki i te nui o te muka e hiahiatia ana e tō tinana, ā, ka ora ake hoki i te oranga hauora.
Karere Tangohia ki te Kāinga
- He matūkai nui te muka hei āwhina i te whakaheke i te cholesterol, te whakahaere i te taumaha, me te ārai i te mate kōroke.
- Ina tāpirihia he muka ki tō kai, tīmata iti, kaua hoki e wareware ki te inu nui i te wai .
- Ka taea e koe te tiki ngāwari i te muka e hiahiatia ana mā te whakauru i ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā nati ki roto i ia kai.
- Mena kei a koe tētahi mate nakunaku, he mea nui kia kōrero koe ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai.
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