Ina kīia he mate huka tō te tangata, ko te mea tuatahi e wehi ana rātou ko te kai hua. He tokomaha ka mutu te kai hua, me te whakaaro, 'Āe, he reka te hua, ka piki ake te huka toto.' I ētahi wā ka rongo tātou i ngā hoa me ngā whanaunga e kī ana, "Āe... kāore he huka i a koe? Kaua e kai hua." Engari me pērā tonu? Ko te hua te hoariri o te mate huka? I tēnei rā, me kōrero tātou mēnā he hoa, he hoariri rānei te hua mō te tangata e mate huka ana.
He aha te mea ka pa ki te huka toto ina kai tātou i ngā hua?
He whakarāpopototanga noa iho, ko te reka o te hua i ahu mai i te huka tūturu e kiia nei ko te 'Fructose' . Ina kai tātou i ngā hua, ka hurihia e te tinana tēnei 'Fructose' hei ' Glucose'. Nā te mea ko te 'Glucose' anake ka taea e ngā pūtau o te tinana te whakamahi hei pūngao. Ina uru tēnei 'Glucose' ki te toto, ka piki ake ngā taumata huka toto.
"Nō reira, ehara i te mea pai te kai hua," tērā pea koe e whakaaro. Engari taihoa. Anei te mea nui. Ehara i te mea ko te huka anake kei roto i ngā hua, engari he mea tino nui anō hoki e kiia nei ko te muka . He rite te mahi a tēnei muka ki te hautai. Arā, ko te tere o te tāpiri huka ki te toto mai i ngā hua ka whakahaeretia nuitia e tēnei muka, ā, ka tupu tēnei.
Whakaarohia, ki te inu koe i tētahi inu reka, ka tere te piki o te huka i roto i ngā meneti, kāore he aukati. Engari ki te kai koe i tētahi hua, ka mimiti haere te huka ki roto i te toto nā te muka kei roto. Nō reira, kāore te taumata huka i te piki tonu. Koinei te rerekētanga nui i waenga i ngā hua me ngā kai kua whakarekaia.
Heoi, ki te mea he mate huka koe, me tūpato koe ki te nui o ngā hua ka kainga e koe hei wāhanga o tō kai o ia rā. Ki te mea he uaua ki a koe te whakahaere i ō taumata huka toto, kōrero tonu atu ki tō tākuta.
Ngā painga o te kai hua mō te tangata mate huka
He kai tino pai ngā hua rākau, kī tonu i ngā huaora, ngā kohuke, me ngā matū tipu, he tino pai mō ō tātou tinana. Anei ētahi o ngā painga o te kai hua rākau mō te tangata mate huka.
- Ka whakaiti i te mōrearea o te mate ngakau: E rua ngā wā ka nui ake te tūponotanga o te hunga mate huka ki te pāngia e te mate ngakau, te whiu rānei i ētahi atu. Ka āwhina ngā matūkai i roto i ngā hua ki te whakaiti i tēnei mōrearea mā te tiaki i ngā oko toto me te whakahaere i te cholesterol me te toto toto.
- He āwhina ki te whakaheke i te huka toto me te whakahaere taumaha:Nā te muka i kōrerotia i mua ake nei, ka makona koe i te kai hua. Nō reira, he māmā ake te whakahaere i te kai koretake me te pupuri i te taumaha tinana hauora. Kua kitea e ētahi rangahau ko te kai i ngā hua pēnei i te purūpere, te aporo, me te pea i te iti rawa i te rima ngā rā i te wiki ka taea te whakaiti i te tūponotanga o te whakawhanake i te 'Huka Momo 2' (huka momo 2) mā te 23%.
- Ka whakapai ake i te hauora whānui: Ka āwhina te muka i roto i ngā hua ki te nakunaku me te ārai i te mate puku. Waihoki, nā te mea he wai te nuinga o ngā hua, ka āwhina i te pupuri i te makuku o te tinana.
Nā, e hia ngā hua ka taea e koe te kai?
Ko te tikanga, kotahi te tūnga hua e kiia ana he 15 karamu o ngā warowaihā kei roto. Heoi, he rerekē tēnei nui i ia hua, i ia hua.
Whakaarohia, ki te hiahia koe ki te kai i te 15 karamu o ngā warowaihā, koinei te nui me kai e koe:
- Te haurua o te aporo rahi-waenga
- He hawhe panana
- 1 kapu parakipere, rāhipere rānei
- 1 1/4 kapu rōpere
- 1 kapu merengi tapatapahi
- 2 punetēpu karepe maroke
I mōhio koe? He rite te nui o te warowaihā i roto i te haurua o te āporo ki ngā punetēpu karepe maroke e rua. Nō reira , he mea nui kia tūpato ki te nui o tāu e kai ana.
He aha te Taupū Glycemic?
Me mōhio tātou ki tētahi atu mea nui i konei. Ko te Taupū Huka (GI) tēnā. He māmā noa iho, e ine ana i te tere o te pikinga o te huka toto i muri i te kai i tētahi kai.
- Ngā kai GI iti: Ka piki haere te taumata huka toto i roto i ēnei kai ina kainga (GI 55, iti iho rānei).
- Ngā kai GI teitei: Ka tere te piki o te huka toto ina kainga (GI 70, neke atu rānei).
He mea pai mō te tangata mate huka te whiriwhiri i ngā kai he iti te GI.
Ko ngā hua tino pai me te tino tupato mō te mate huka
Mai i te ripanga i raro nei, ka kitea e koe ko ēhea ngā hua e pai ana mō te hunga mate huka (GI iti) me ēhea hoki me āta tupato koe (GI teitei).
| Ngā hua iti te GI (koinei ngā mea pai rawa atu) | Ngā hua he nui te GI (kia tūpato ki ēnei) |
|---|---|
| Ngā Here (GI - 20) | Paināporo (GI - 58) |
| Rōpere (GI - 25) | Māngo (GI - 60) |
| Pea (GI - 30) | Ngā Tāte Maroke (GI - 62) |
| Āporo (GI - 39) | Karepe (GI - 66) |
| Ārani (GI - 35) | Merengi (GI - 76) |
| Karepe (GI - 45) | |
| Panana (GI - 55) |
5 ngā huarahi hei kai hauora i ngā hua me te kore e nui rawa te huka
Āe, me pēhea te tāpiri i tēnei hua ki tā tātou kai? Anei ētahi tohutohu māmā.
1. Whakahaerehia te rahinga: Kia tino tupato i te kai i ngā hua maroke, inā koa. E ai ki tā tātou i kite ai i mua ake nei, he rite te nui o te huka o ngā punetēpu karepe maroke e rua ki te haurua o te āporo. Nō reira kaua e whakaaro "he pai te kai iti."
2. Kōwhiria ngā hua hou: Kai i ngā hua hou, i ngā hua tio rānei i ngā wā katoa e taea ai. Āta karohia ngā hua kēne me ngā tiamu kei roto i te tirikara huka, he nui hoki te huka tāpiri kei roto.
3. Kai i te hua katoa, kaua i te wai hua: Ina hangaia te wai hua, ka tangohia te wāhanga tino nui o te hua, arā, te muka. Ko te wai huka anake e toe ana. Nō reira, mā te inu i te wai hua ka piki ake te huka toto. Nō reira, me kai tonu i te hua hei hua katoa.
4. Kai i te roanga o te rā: Engari i te kai i ngā wāhanga hua e rua i te wā kotahi mō te parakuihi, he māmā ake te whakahaere i ngā taumata huka toto mā te kai i tētahi i te ata, me tētahi mō te tina, mō te kai pō rānei.
5.Kai me te pūmua, te ngako rānei: Kaua e kai noa i ngā hua, engari me tāpiri atu ki tētahi mea he nui te pūmua, he ngako hauora rānei. Hei tauira, ka taea e koe te kai i tētahi poro aporo me te pata pīnati iti, i tētahi kapu miraka kawa kore reka me ētahi hua rākau. Mā tēnei ka whakaroa i te tere o te mimiti o te huka ki roto i te toto, ā, ka āwhina i a koe kia roa ake te kī.
Karere Tangohia ki te Kāinga
- Kaua e mutu te kai hua nā te mea he mate huka tōu. He kai tino hauora ngā hua.
- Ngāna ki te whiriwhiri i ngā hua he iti te GI (hei tauira, te aporo, te pea, te karaka, te cheri, te rōpere).
- Kia tūpato tonu ki te rahi o ngā kai e kainga ana, inā koa ina kai ana i ngā hua maroke me ngā hua he nui te GI.
- Whakamātauria te kai i ngā hua katoa, kaua i te wai hua.
- Engari i te kai noa i ngā hua, ka āwhina te kai tahi me tētahi mea kei roto te pūmua, te ngako rānei, pērā i te miraka ngako kore ngako, i te nati rānei, ki te whakahaere i te huka toto.
- Ko te mea nui, i mua i te tāpiri i tētahi o ēnei ki tāu kai, kōrero ki tō tākuta, ki tō tohunga kai rānei, mō ngā tohutohu e tika ana māu.
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