Ina kai koe i tētahi inu reka i hokona mai i te toa, i tētahi wahi keke, i tētahi kai reka rānei, ka whakaaro koe, "Āe, kī tonu tēnei i te huka ... ka taumaha ahau"? Ina koa i ēnei rā, ina rongo koe i te ingoa "Fructose," he tokomaha te hunga e whakaaro ana koinei te tino take o te momona. Nō reira, he kino rawa tēnei fructose, e kitea ana hoki i roto i ngā hua, mō ō tātou tinana? I tēnei rā, me kōrero tātou mō te mea pono, te mea kāore rānei i roto i tēnei kōrero.
Tuatahi, he aha te fructose?
He māmā noa iho, he momo huka te fructose. Ka kitea noa i roto i ā tātou kai. Whakaarohia he hua reka kei te kainga e koe, he honi rānei ... kei roto i ēnei mea katoa te fructose.
Engari ehara i te mea ko te fructose tūturu anake te raruraru. Kei roto hoki i te mea reka "High-Fructose Corn Syrup " te fructose, e whakamahia ana i roto i te maha o ngā kai me ngā inu i roto i ngā toa. Ka taea e tēnei te arahi i a tātou ki te tāpiri kore mōhio i te nui o te fructose ki ō tātou tinana.
Anei ētahi o ngā wāhi e kitea ai te fructose:
| Ngā mea kei roto he fructose | Ngā tauira |
|---|---|
| Ngā puna taiao | Hua rākau (mango, panana, paināporo), honi, ētahi huawhenua |
| Ngā kai me ngā inu kua oti te whakarite | Ngā inu huka (houra), ngā inu hua, te miraka tiakarete, ētahi momo miraka kawa, ngā keke, ngā pihikete, ngā monamona, ngā tiamu, ngā ranu |
| Te huka e whakamahia ana e mātou | Ko te huka mā (huka tēpu/sucrose) e whakamahia ana e tātou ki te kāinga he mea hanga mai i te kūhuka me te fructose. |
He pono ko te fructose te take o te pikinga o te taumaha?
Anei te pātai nui. E ai ki ētahi rangahau, ka whakanui ake te fructose i te ngako o te tinana, ka whakanui ake hoki i te hiakai . Heoi, he maha ngā tākuta me ngā kaipūtaiao e whakahē ana i tēnei tirohanga.
E ai ki a rātou, ehara i te fructose anake te raruraru. Ko te take matua he nui ake ngā kaora e kainga ana e tātou i te mea e hiahiatia ana e ō tātou tinana mai i ngā mea katoa.
Ki te kī ngāwari, ka piki tō taumaha mēnā ka nui te raihi, te taro, me te hinuhinu e kainga ana e koe. Pērā anō hoki te nui o te kai reka. Ehara i te mea kotahi te take, engari ko te kai nui rawa.
He maha ngā wā ka mahia ngā rangahau e whakapae ana i te fructose ki ngā kararehe, ā, ka nui rawa atu te fructose e puta mai ana i a rātou, he nui ake i tā te tangata e kai ana. Nō reira, he uaua ki te hono tika i ngā hua ki ō tātou oranga o ia rā.
E toru ngā matūkai matua (Macronutrients) e whakarato ana i te pūngao ki ō tātou tinana:
- Warowaihā - raihi, taro, huka
- Ngā pūmua - mīti, ika, hua manu , pīni
- Ngako - hinu, pata, nati
Ki te nui atu tā tātou kai i tētahi o ēnei mea i te mea e tika ana, ka rongoatia taua pūngao tāpiri hei ngako i roto i ō tātou tinana , ā, ka piki ake te taumaha. Nō reira, ehara i te mea tika kia whakapaetia ko te fructose anake.
Nā, me aha tātou? He aha te huarahi pai hei whakahaere i te taumaha?
Kaua e mutu te kai hua nā te mea kei te wehi koe i te hukahuka. Ina kai koe i ngā hua, ka whiwhi koe i ngā mea pai maha pērā i te muka, ngā huaora, me ngā kohuke me te hukahuka. Engari ina inu koe i tētahi pounamu inu reka me te hukahuka tāpiri, ko te huka me ngā kaora kore noa iho ka whiwhi koe.
Anei ētahi mahi māmā ka taea e koe te mahi hei whakahaere i tō taumaha.
1. Whakamātauria te pānui i te tapanga i runga i ngā kete kai.
Pānuihia te tapanga i runga i tētahi kete kai, i tētahi pounamu rānei ka hokona e koe i te toa. Rapua ngā kupu e mutu ana ki te '-ose' i te tīmatanga o te rārangi kai. He momo huka katoa ēnei.
- Huka
- te hukahuka
- Hukatōte
- Te tirikara kānga fructose-teitei
Mena kei roto ēnei mea i ngā kai tuatahi e toru, ko te tikanga he nui te huka kei roto i te kai.
2. Whakaitihia te "Huka Tāpiri"
E pā ana tēnei ki te huka e tāpirihia ana i te wā e taka kai ana.
- Whakaitihia te kai i ngā inu huka kia rite ki te taea. Ko te wai te inu pai rawa atu.
- Whakawhāitihia te kai i ngā mea reka pērā i te keke, te pihikete, te pihikete me te tiakarete. Waiho ēnei mō ngā huihuinga motuhake anake.
- Kōwhiria ngā pata parakuihi me ngā miraka kawa kāore i te huka, kaua ngā mea he huka .
3. Whakatairangahia ngā kai tūturu, kai katoa
He kōwhiringa pai ngā hua, e kiia nei ko ngā "reka a te taiao", ina hiahia koe ki tētahi mea reka. Kāore tetahi e taumaha ake mā te kai nui rawa i ngā hua. Tāpirihia hoki he huawhenua, he witi katoa, me he nati ki tō kai. Ehara i te mea ka whakaratohia e ēnei ngā matūkai e hiahiatia ana e koe, engari ka āwhina hoki i a koe kia mākona me te whakahaere i tō kai nui.
4. Kai i tētahi kai taurite
He whakaaro pai kia whiwhi i te 50% o ō kaora o ia rā mai i ngā warowaihā . Engari ngana ki te tiki i aua warowaihā mai i ngā puna hauora pēnei i ngā huawhenua, ngā hua, me ngā witi katoa, kaua ki ngā kai huka, ki ngā witi kua parakore rānei. Mena kei te āwangawanga koe mō tō taumaha, he whakaaro pai kia kōrero koe ki tō tākuta mō te kai pai mōu.
Karere Tangohia ki te Kāinga
- Ehara i te mea ko te huka anake te take o te pikinga o te taumaha. Ko te kai i te nui atu o ngā kaora i tō hiahia mai i tētahi kai te tino take.
- Kaua e mutu te kai hua nā te mea kei te wehi koe i te fructose. Ehara i te mea ko te fructose anake kei roto i ngā hua, engari kei roto hoki i a rātou he muka me ngā huaora he pai mō te tinana.
- Kia iti rawa te kai i ngā inu huka, i ngā kai tukatuka, me ngā mea reka kei roto ngā "huka tāpiri" .
- I mua i te hoko i tētahi mea mai i te toa, pānuihia te tapanga, kia mōhio hoki ki ngā momo huka kei roto.
- Ko te huarahi pai ki te whakahaere i tō taumaha ko te kai i tētahi kai taurite me te pupuri i tētahi momo noho ora. Me kōrero ki tō tākuta mō ētahi atu tohutohu mō tēnei.
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