Ina kī mai tō tākuta kei a koe te mate huka momo 2, tera pea ka nui tō manukanuka mō tāu e kai ana, e inu ana rānei, tika? "He aha tāku e kai ai ināianei?", "He pai tēnei hei kai?", "Ka piki ake te huka toto mēnā ka nui rawa taku kai?" He maha pea āu pātai kei roto i tō hinengaro. Engari kaua e manukanuka. Inaa, ki te whiriwhiri koe i ngā kai tika hei kai, ka taea e koe te whakahaere i tō mate huka me te tiaki i a koe anō i ngā pānga taha ka puta mai, pērā i te mate manawa, te momona, me te toto toto tiketike.
Ko te kai pai he mea e whakarato ana i te kai me te kaha e hiahiatia ana e ō tātou tinana, ā, e waiho ana hoki i a tātou kia mākona, kia makona hoki. Me titiro tātou me pēhea te mahi tika i ēnei mea.
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He aha te Tatau Warowaihā?
I te whakarapopototanga, ko ngā warowaihā ko ngā huka, ngā māngaro, me ngā muka e kitea ana i roto i te nuinga o ngā kai e kainga ana e tātou. Hei tauira, kei roto i ngā witi (raihi, taro), ngā hua rākau, te miraka, me ngā hua miraka ngā warowaihā. Ka hurihia e ō tātou tinana ēnei warowaihā hei hukahuka, ka whakamahia hei pūngao. Ko te tikanga o tēnei, nui atu i tētahi atu kai, te pānga nui ki ngā taumata huka toto.
He huarahi te tatau warowaihā hei whakarite i ō kai. Mā tēnei ka āwhina koe ki te mōhio ki te nui o ngā warowaihā e kainga ana e koe i ia rā. Mā tēnei tikanga ka āwhina te tangata mate huka ki te pupuri i tēnei nui ki te taumata hauora. Mā tēnei, ka māmā ake te whakahaere i ngā taumata huka toto.
Ko te tikanga, ka tūtohu ngā tākuta i tēnei tikanga mō ngā tāngata mate huka e tango ana i te insulin. Kātahi ka taea e koe te whakarerekē i te horopeta o tō insulin kia ōrite ki te nui o ngā warowaihā e kainga ana e koe.
Ka inehia ngā warowaihā ki te karamu. Tirohia te nui o ngā warowaihā i roto i ngā kai e kainga ana e koe, ka tāpirihia te nui katoa e kainga ana e koe mō ia kai. I te nuinga o te wā, he mea pai kia kai i waenga i te 45-60 karamu o ngā warowaihā mō ia kai matua me te 15-20 karamu mō ia kai mātotoru.
Engari kia maumahara ki tētahi mea. Kāore e rite te hanganga o ngā warowaihā katoa. Ko ngā hua hou, ngā huawhenua, ngā witi katoa, me ngā miraka iti-ngako ngā huarahi pai ki te whiwhi warowaihā. Nā te mea ka whakaroahia te mimiti o te huka ki roto i te tinana e haere ana i roto i ō tātou whekau e ngā kai momona-muka. Ko te tikanga o tēnei kāore he pikinga ohorere o te huka toto.
Ka taea e tō tākuta, e tō tohunga kai rānei te waihanga i tētahi mahere kai motuhake māu.
He aha te Taupū Glycemic?
Haunga te nui o ngā warowaihā, he uara anō hoki tō ngā kai e kiia nei ko te Taupū Glycemic (GI). Ka ine tēnei tau i te tere o te pikinga ake o ngā taumata huka toto i roto i te kai. Ka ahu mai tēnei taupū i te 0 ki te 100.
- Ngā kai GI teitei: Ka tere te hurihanga o ngā kai pēnei i te huka kua whakamaroketia hei hukahuka e te tinana. He kai GI teitei ēnei.
- Ngā kai iti te GI: Ka roa ake te nakunaku o ēnei kai, ā, ka pōturi ake te tukunga o te huka. He nui te muka, te pūmua, me te ngako i roto i ēnei kai.
Mā te whiriwhiri i ngā kai he iti te GI ka āwhina i te pupuri i te pumau o ngā taumata huka toto. Engari ehara te taupū glycemic i te mehua tino tika. Hei tauira, ko te kai he iti te GI ka nui ake pea i roto i ngā kaora, i ngā ngako kino rānei. Kāore hoki e whai whakaaro ki te āhua o te tunu kai, ki ngā mea rānei e kainga tahi ana me ia. Hei tauira, ki te kai koe i te warowaihā me te pūmua, te ngako rānei, ka whakaroa i te mimiti o te warowaihā.
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Check Availability →Ngā kai tino pai hei āwhina i te whakahaere i te mate huka
He nui ngā matūkai kei roto i ēnei kai pērā i te muka, ngā huaora, me ngā kohuke hei tiaki i a tātou mai i te mate huka me ētahi atu mate. Me titiro tātou ki ēnei.
| Momo kai | Ngā āhuatanga motuhake me ngā tohutohu |
|---|---|
| Ngā huawhenua matomato pouri (Spinach, Gotu Kola, Mukunwenna, Kankun) | He iti ngā kaora me ngā warowaihā i roto i ēnei, engari he nui ngā matūkai. He iti hoki te uara GI o ēnei, ā, ka āwhina i te whakahaere i te huka toto. He nui hoki te konupūmā i roto i ēnei, e āwhina ana i te mahi a te insulin i roto i te tinana. |
| Ngā hua me ngā hua iti-huka (Rōpere, kuawa, nekitarini) | Ki te hiahia koe ki tētahi mea reka, whiriwhiria tētahi mea pēnei. Kī tonu i te muka, ngā huaora, me ngā antioxidants. Kua whakaatuhia e ngā rangahau mā te kai i ngā hua iti-GI ka taea te whakaiti i te toto toto me te mōrearea o te mate ngakau. |
| Ika hinuhinu (Hāmana, tuna, sardine, hereni) | Ngāna kia kai ika i te iti rawa kia rua ngā wā i te wiki. Ka whakaitihia e ngā ngako omega-3 i roto i ēnei ika te mumura o te tinana. Ka ārai i te mate manawa me te mate huka retinopathy. Engari i te parai hohonu , tunua ki te oumu, kohuatia, koromamao rānei. |
| Nati (Pīnati, aramona, kāhewē) | E whakaatu ana ngā rangahau he iti ake te tūponotanga o te hunga mate huka e kai ana i ngā nati ki te mate manawa. Kī tonu i ngā nati ngā ngako hauora, te pūmua, me te muka, hei āwhina i a koe kia makona, kia pumau ai hoki ō taumata huka toto. |
| Ngā Witi Katoa (Raihi parani, sorghum, ōti) | Ina hoko taro me te rimurapa, tirohia ngā kupu "whole" i runga i te tapanga. He nui ake te muka i roto i ēnei i te taro mā me te raihi mā. He iti iho hoki te GI. Nō reira, ka āwhina i te pupuri i te huka toto kia mau tonu. |
| Kūmara | He pai ake te kūmara i te rīwai. He nui te muka me te huaora A i roto, he mea pai mō te hauora o ngā kanohi. Whakamātauria te tauhiuhi i te hinamona ki runga. E whakaarohia ana hoki ka āwhina te hinamona i te tinana ki te whakamahi pai ake i te insulin. |
| Ngā purapura rēmana (Pīni, pīni tīhi, pīni kau, pīni matomato) | He pai ēnei mō te ngākau me te mate huka. Mā te kai i ēnei hei wāhanga o te kai iti-GI ka āwhina i te whakaheke i ngā taumata huka toto. Mēnā kei te whakamahi koe i ngā mea kēne, horoia kia pai kia tangohia te tote tāpiri. |
| Miraka me te miraka kawa | Ka taea e te huaora D i roto i ngā kai miraka te āwhina i te mahi a te insulin. Kōwhiria ngā miraka iti-huka me te miraka iti-ngako, kore-ngako rānei. |
| Hua citrus (Karaka, karaka) | He pai ēnei mō te whiwhi huaora C.Engari he pai ake te kai i te hua katoa i te inu i te wai, nā te mea ka āwhina te muka i roto i te hua i te nakunaku me te ārai i te pikinga ohorere o te huka toto. |
He whakatūpato motuhake mō te karepe!
Me tūpato koe ki te karepe, nā te mea ka taea e ia te taunekeneke me ētahi rongoā. Ina koa, ka taea e ia te taunekeneke me ngā rongoā mate huka pēnei i te repaglinide, ka heke rawa te huka toto (hypoglycemia).
Ka taunekeneke hoki te karepe me ngā rongoā e whai ake nei:
- Ko ētahi rongoā hei whakaiti i te cholesterol, hei tauira, ko te atorvastatin (Lipitor) me te simvastatin (Zocor).
- Ngā rongoā toto toto tiketike pērā i te nifedipine (Procardia).
Nō reira, i mua i te kai i te karepe, me pātai atu ki tō tākuta kia kore ai e pāngia e ngā rongoā e tangohia ana e koe.
Karere Tangohia ki te Kāinga
- He nui te pānga o te kai e kainga ana e koe ki te whakahaere i te mate huka momo 2, nō reira kia tūpato ki tāu e kai ana.
- Tāpirihia ki tāu kai ngā witi katoa, ngā rau matomato, me ngā pūmua hauora (ika, pīni) he nui te muka.
- He mea nui te mārama ki te tatau warowaihā me te taupū glycemic (GI) hei whakahaere i ō taumata huka toto.
- Whakaitihia ngā kai me ngā inu huka, me ngā kai i hangaia mai i te paraoa parakore (taro mā, keke) ki te nui rawa e taea ana.
- Rapua he tohutohu mai i tō tākuta, i tō kai rānei, kia taea ai e koe te whakatakoto i te mahere kai tino pai māu.
- Ka taea e ētahi kai, pērā i te karepe, te taunekeneke me ngā rongoā e tangohia ana e koe, nō reira he mea whakaaro nui kia kōrero ki tō tākuta i mua i te tāpiri i tētahi mea hou ki tō kai.
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